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megan@barrebodystudio.com

Barre Favs: Songs To Make You Sweat

If you haven't had a chance to make it over to our most recent 'Barre Beats' blog segment - you need too! Each month we are sharing with you the latest and greatest on the music scene and what we are listening to around the studio. This is our inspiration for this weeks barre favs... Each one of your instructors is guilty for dancing around the studio when you're shaking like crazy at the bottom of your plie, although cruel, how can they not when the barre beats are just THAT good! This week, we asked your barretenders what songs they turn to to get them in the mood, the mood to sweat that is! Check out our workout anthems and all the songs that make us sweat!

"Luke Bryan - Shake it for me, and anything Justin Bieber (I know, shocking right?)" - Lindsey

"Florence + The Machine is my go to running playlist/dance party soundtrack/pre-barre pump up. I especially like her old music, Shake it Out & Dog Days Are Over - So. Much. Love!" - Katarina

"I don’t have a favourite song per say but love anything by Bruno Mars to get me in a dancing mood!" - Erika

"I would have to say that my guilty pleasure to listen to before teaching is "Red Red Wine" -Bob Marley style and "Down Under"- Men at Work. When it's time to pump it up Calvin Harris, Steve Aoki, Afrojack-- Basically any Electro dance music!" - Kirsten

"I will play anything. But right now I am [not so secretly] in love with Justin Beiber." - Elissa

" All of the lights - Kanye West. I never seem to get tired of this song. It always gives me a burst of energy when it comes on while I am working out." - Jamie

"I really like anything by Fifth Harmony and Little Mix for working out, they have a good beat to get the energy going and have so many good songs! Right now, I am also really liking In The Night by The Weeknd." - Megan

"My #womancrush on Britney is no secret, so obviously my go to workout song is 'Piece of Me' by Britney Spears." - Katharine

"The Way You Make Me Feel - Michael Jackson!" - Julia

XO
Barre Body Studio - Edmonton



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megan@barrebodystudio.com

Studio Style: Leg Warmers

History has a tendency to repeat itself and leg warmers are no exception! We have noticed them popping up in a number of athletic clothing retailers… and we must admit, we are BIG fans! In studio we carry a few different styles of leg warmers: thigh and knee high warmers in various colors, created by the brand ToeSox. Knee highs have a cable knit pattern reaching to 22 inches in length. Thigh highs have a ribbed knit pattern and reach to 40 inches in length. Both are style designed to scrunch and be worn to your preference.

We also just recently stocked our shelves with stir-up styled, open heel leg warmers. Complete the ballerina look and still get full security from the grips on your ToeSox. These warmers are a thinner, thigh-high variation making them even more adaptable from studio to street style!

Initially designed for dancers to keep their legs and ankles warm and limber during class, leg warmers are a functional accessory that serves their purpose in dance related activities, such as barre. Leg warmers increase and retain body heat produced during a work out to ready muscles for peak performance. They also serve to warm and protect ankle joints while working any exercise done in releve (or up on your toes). For this reason, they are a PERFECT addition to your studio style! Channel your inner ballerina and pair them with matching bella or low-rise grip socks over top of leggings and voila, you’re set! For those chillier winter mornings, slip on a pair of scrunch knees, pull them up all the way, and then layer your leg warmers on top. Remember that they can easily be slipped off once things start heating up at the barre.

No need to ditch the leg warmers after class because this 80’s trend is back in action and transform into the cutest winter accessories when matched with boots. Black knee-highs can be worn over top of a pair of ankle boot and skinny’s for a casual and comfy style. If thigh highs are more your thing, wear them underneath tall boots and pulled up a little past the rim of the boots for an adorable peek-a-boo look. When the temp starts to rise we also love pairing leg warmers over top of flats or tucked into combat boots with a skirt, dress or shorts!  

Check out some of our favourite leg warmers looks for every season…
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XO
Barre Body Studio - Edmonton


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megan@barrebodystudio.com

Barre Beats: February

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Love is in the air this month and we are really loving some of these new Feb tunes. You know its a good month in the music world when Queen Bey releases a new one (you'll be seeing that one on our list for sure!) Check out some of our favourite tracks this month:

Omen (ft. Sam Smith) [Dillon Francis Remix] - Disclosure

Basically Over You (B.O.Y.) - Alex Newell

Freedom - Pitbull

Bang My Head (ft. Sia & Fetty Wrap) - David Guetta

Adventure of a Lifetime (Matoma Remix) - Coldplay

Coming Over (ft. James Hersey) - Dillon Francis & Kygo

Reaper - Sia

Nocturnal (ft. The Weeknd) [Disclosure V.I.P] - Disclosure

Hands To Myself - Selena Gomez

Magnets (ft. Lorde) [A-Trak Remix] - Disclosure

Body Talk - Foxes

Formation - Beyonce

Down - Ida Corr

Fast Car (ft. Dakota) [Radio Edit] - Jonas Blue

Thats all for this month BBS fam! Let us know what you are listening to this month ... who knows, maybe it will even hear it pop up in class!

XO
Barre Body Studio - Edmonton


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megan@barrebodystudio.com

Barre Menu: Chicken Fajita Lettuce Wraps

You all know how the saying goes, "it's the best thing since sliced bread." I think that we can all agree that while bread, pasta and all things carbs are delicious, we tend to incorporate too many bread products into our diet each day. We may start our day with toast, have a sandwich for lunch and then have a side of garlic bread for dinner, not to mention the carb heavy snacks. Try skipping the “bread” for one meal by substituting a healthy alternative like crunchy lettuce. We promise you won’t be missing the wrap for this recipe.

Chicken Fajita Lettuce Wrap
Serves 1

  • 4 oz. chicken breast
  • 1 tsp olive oil
  • ¼ onion, chopped  
  • ½ pepper, sliced
  • 4 mushrooms, sliced
  • 1 head lettuce (butter, romaine, iceberg)
  • 1 clove garlic, minced
  • ½ tsp paprika
  • ¼ tsp cayenne pepper
  • ¼ tsp cumin
  • ½ tsp chili powder
  • Pinch of sea salt
  • 2 Tbsp. water


Optional Toppings: hot sauce, avocado, salsa

Heat ½ tbsp. olive oil in each of two non-stick pans over medium heat. Place the chicken in one pan and cover with a lid. Cook chicken, flipping occasionally until juices run clear, 8-12 minutes. Remove chicken from pan and slice in pieces. Once chicken is cooking place onions, peppers and mushrooms in second pan and sauté for 6-9 minutes. Add cooked chicken to vegetable mixture and season with paprika, garlic, cayenne, cumin, chili powder and sea salt. Pour water into pan and mix thoroughly. Continue heating until most of the water has evaporated. Serve atop lettuce and enjoy.


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megan@barrebodystudio.com

Barre Favs: Winter Activity

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Sunshine + blue skies have been trending in YEG this winter and if that is not ideal, we don't know what is! There are only a couple more months until our (somewhat) white winter melts into a rejuvenating spring. A couple more months to embrace the beautiful season that is the favorite of the great white north. This week we have collected a few of our barre favorite winter activities to share with you. As winter wraps up take time to create your own moments with the people you love in this pretty city, snow or shine!

"Favourite winter activity would be snowboarding! I love the mountains, -- early morning rise, get up to the summit before the sun has risen and board down in the beautiful morning rays. Got to say I do love a good book too, curling up with a blanket, a glass of wine or hot chocolate and reading is a great inside activity :-)" - Kirsten

"Ummmmmm….does being wrapped in a blanked with a warm drink and a book count as a winter activity ;)" - Erika

"Oh gosh there are just too many! Winter is my favourite season! I love skiing, playing pond-hockey, snowshoeing, snowmobiling, ice fishing, and of course sleigh rides ;) I'm actually more active in the winter - summer makes me sweat too much." - Lindsey

"I would have to say snuggling on the couch under a warm blanket, haha but I assume you mean outdoors. Snowshoeing." -Elissa

"Snowboarding!" - Jamie "Going on a vacation somewhere warm, but if it has to be outdoors I'd say sitting in a hot tub outdoors." -Katharine

"I love skating! For those that know me, know that I am seriously lacking in balance and grace (despite being a ballerina) so naturally I am not that good at it. But nevertheless, my family is extremely hockey orientated so it is always a fun time when we get together at the outdoor rink!" - Katarina 

"Cold weather typically doesn't keep me tied down at home. I like to spend my winters doing the things that I am too busy to do in the summer, so this winter I am really enjoying indoor rock climbing and spin classes." - Megan 

"I love winter and all the activities! I am usually skiing in the mountains at least once a month or at the rink a few nights a week. However, this year I have been doing a lot of tobogganing for some reason. My friends and I love to go to Connor's Hill with my dog, strap a GoPro onto him and see what kind of footage we can get. " - Charlotte

"Skating :) Our city has so many great places to skate during the winter and I love getting to spend time outside in the fresh Edmonton air!" - Julia

Other than heating things up at the barre, we want to know how you Edmontonians embrace the winter - share your favourite winter moments with us through our facebook (Barre Body Studio Edmonton) or twitter (@barrebodyyeg).

XO
Barre Body Studio - Edmonton


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megan@barrebodystudio.com

Studio Etiquette

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No scents in the studio -  Please refrain from wearing perfume or strong smelling products in the studio.

Grip socks are required in all classes - Alongside being cute, your grip socks are also crucial to safety and hygiene. For this reason, they are mandatory for all BBS classes.

NO cell phones in class - We ask that you please leave cellphones in your car or lockers. If you must have your cell phone with you, please speak to the instructor and ensure that it is on silent.

Be on time - We get it, it happens ... if you are going to be a little late for class, be sure to give the studio a call so that we don't give your spot away. Once you get into class, join into the warm up then grab weights when starting arms. You can find your spot at the barre once the arm segment is complete.

When setting your spot at the barre please set yourselves one per bracket - In classes at or near capacity instructors may pre-space the class by setting out balls prior to the start of class. Also, be mindful of spacing when doing work in the centre of the room.

Don't forget to check in - To ensure that you are not marked absent from the class and that your perkville points are accounted for, be sure to initial by your name when you arrive at the studio.

Please try to avoid chatting or talking over the instructor - But remember, asking questions is always welcomed!

We are forever grateful for our barrestars and the amazing energy that they bring to the studio. Thank you for following our studio etiquette and contributing to Barre Body's wonderful atmosphere.

XO
Barre Body Studio - Edmonton


megan@barrebodystudio.com

Form Friday: Pretzel

The Pretzel is one of BBS’s favorite positions! It is the ultimate move to lift your seat and carve out a lean waistline (bye bye muffin tops). Use these tips to get the most out of your pretzel!

Start seated with one leg at a 90 degree angle in front of you and your other leg behind you. Your back knee should be behind the hip forming a “Z” like position with your legs. Place your hands on the floor in front of you; one hand should lay flat in front of the ankle while the opposite hand frames the outside of the knee. Shift your weight to the center, and keep your shoulders and hips square. You want your chest to stay in the same line as your front thigh. Once you feel stable, lift your back leg up a few inches off the floor as while keeping your core and glutes engaged. You are working to sit as tall as possible with your shoulders relaxed and the chest lifted. It is essential that your working leg stay behind your hip (at 3/9 o’clock). As you get started, you may need to lean slightly forward and away from your lower body in order to be able to lift your working leg. If necessary, you can always modify by lowering down onto the same forearm as your front leg.

The reason for this position’s success is its ability to incorporate surrounding muscle groups. As soon as you lift your back leg in pretzel position, you are using every muscle, from the obliques to your glutes and hamstrings, making those muscles wrap around your entire back and seat to assist in supporting each other.

Let’s review…  
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XO
Barre Body Studio - Calgary


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megan@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Kristin G

Why do you barre so hard?  

Barre makes me feel strong, clears my head and gives me the energy to keep up with my busy 3 year old.IMG_4967-683x1024

Any advice for the barre stars in your class? 

Keep coming back! Barre doesn’t get easier, you just keep getting stronger. I sweat more now after 2 years of barre then I did in the beginning because I can push myself further.

What is your favorite move @ the barre? 

I love clamshell series, it makes the glutes burn! I also really like butt buster. Basically I like anything that helps give us all great bums.

How did you get introduced to barre? 

A year after having my son, I was still hanging on to about 25 lbs of extra weight. He had so much energy and I just could not keep up with him. I read about Barre Body Studio in the newspaper, and thought it sounded like something fun to try. I was immediately hooked! I worked my way up from 1 class a week to going 3-5 times a week and now teaching.

IMG_4959-768x512Tell us something that we don’t know about you! 

I grew up on a farm and I rescued several ducklings and a hummingbird from becoming the cats lunch. I kept the hummingbird in a shoebox till he was well enough to fly away.

What is your guilty pleasure/ pleasures? 

I have a serious chocolate cake obsession. There is always cake or cupcakes in my freezer for when I need my fix.

What is a secret talent of yours?

I can touch my tongue to my nose. I also bake, knit, embroider, and do paper cut illustrations.


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marlo@barrebodystudio.com

Barre Menu - DIY Smoothie

The New Year has started and it’s time to start fresh. There is no better way to start each day then a healthy breakfast. Skip the drive through Starbucks and plan an extra 5 minutes for a super easy healthy smoothie. You would spend more time in line for your morning snack then making a healthier alternative at home.

Don’t know where to start for a healthy smoothie? Just follow these 5 simple steps for a perfect concoction.

 Step 1: Choose ½ - 1 cup unsweetened liquid

  • Coconut water
  • Almond milk
  • Water
  • Coconut milk
  • Hemp mi
  • Chilled green tea

Step 2: Choose 1 BIG handful of a leafy green

  • Spinach
  • Kale
  • Beet greens
  • Swiss chard
  • Romaine lettuce
  • Parsley

Step 3: Choose 1-3 fresh or frozen fruits

  • Berries
  • Banana
  • Melons
  • Oranges
  • Mango
  • Pineapple
  • Apples
  • Peaches

Step 4: Add some protein

  • Hemp seeds
  • Chia seeds
  • Plant based protein powder
  • Nut butters
  • Soaked nuts

Step 5: Add something extra (optional)

  • Avocado
  • Flaxseeds
  • Spirulina
  • Cinnamon
  • Ginger
  • Lemon juice
  • Maca powder

  Here is one of my favorite smoothie recipes!
Peanut Butter Banana Smoothie

  • 1 banana
  • 2 Tbsp. peanut butter
  • 1 cup spinach
  • 1 cup almond milk
  • 2 Tbsp. hemp seeds
  • ½ cup ice

  Place all ingredients in blender and blend until smooth
*for nut free alternative use sunflower seed butter
Recipe provided by food.fitness.function

Interested in learning about ways to improve your eating this New Year? Sign up for the New Year ~ New You FOOD Challenge going on now! You will clean up your eating with 3 simple steps and recive weekly emails with healthy recipes, and extra healthy info to keep you on track! Sign up online for only $25

Please email elissa@foodfitnessfunction.com with questions


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