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katarina@barrebodystudio.com

The Benefits of Hydration

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With the summer here and the sun shining, we have some advice for you …
HYDRATE. HYDRATE. HYDRATE! Today on the blog we are talking all things water
and the effects that it has on both your everyday life + your barre practice. Water =
good, common knowledge, right? Right … but exactly how much water should you be
drinking? When should I be drinking water? How does water play into my workout?
These are the type of questions that we will be tackling on the blog today.

So first off, we think that it is safe to say that water is really really really important, it
is sort of the Jack-of-all-Trades when it comes to your health and well-being.
Drinking plenty of fluids will help fuel your body, circulate nutrients, flush out
toxins, make your skin glow, prevent headaches, affect your mood, aid weight loss,
and keep everything functioning the way that it is suppose to.

A general rule of thumb regarding just how much water you should drink typically
goes as follows: you should be drinking your body weight (in lbs), divided by two (in
oz). SO… if you weigh 150 lbs you should be drinking 75 oz of water daily. This can
also vary, depending on your age, gender, height, activity levels, etc. However, it is
not entirely clear-cut for our barrestars + exercise fiends because the more active
you are, the more water you require to stay hydrated. If you are wondering just how
much water your body will require during its workout it is important to consider
intensity levels of the activity and your sweat output. Camelbak has created a
fantastic calculator to recommend how much water you should be taking in to
maximize performance in your workout. Check it out here!
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Next, we are going to talk about WHEN is the best time to drink water to maximize its
effectiveness. Studies often promote the benefits of drinking a glass of water as soon
as you wake up – this is said to help activate your internal organs and flush out
toxins before your first meal of the day. It is also important to drink water before +
after a meal to help with digestion and proper nutrient absorption. It is beneficial to
have a glass of water before bed, this will help replenish any of the water that you may
lose during your slumber. And of course, don’t forget to stay hydrated during your
daily workout! Remember that there is no right or wrong way to drink water … as long
as you are getting enough of it!

We know that reaching your daily hydration requirements is much easier said than done,
you are certainly not alone. So in conclusion, we have compiled a few tips and tricks to
help you sneak a bit more water into your daily consumption. Here they are:


1) Fruits and veggies are water-rich foods – increase your intake of these bad boys
and you are well on your way to optimal hydration!
 
2) Get creative with your water – try different fruit infusions to spice things up. You
can add oranges, lemons, mint, watermelon, strawberries, cucumbers,
ANYTHING!

3) Keep a water bottle with you at. all. times! Make it a habit to carry your water
with you. If it is in reaching distance, then you are far more likely to drink
throughout the day.

4 )If you are tech savvy, there are actually water tracking apps that will hold you
accountable to getting your daily servings. Some even have alarms that you can
set, if you need the reminder.

5) If you’re out for a night on the town, stick to a one-to-one rule when drinking
alcohol. For every vodka cran, follow it up with a glass of water. (And you will
thank us in the morning. ;) )

6) Invest in a marked water bottle so that you can track precisely how much water
you are taking in.

7) Hot water with lemon is truly a girl’s best friend! Start your day off with a cup to
kick start digestion, balance pH levels and hydrate the lymph system.

Get it in ya BBS!

XO

Barre Body Studio – Edmonton

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katarina@barrebodystudio.com

BBS Technique Tips | Wide Second Reverse Chair

Our friends Katrina & Hillary from Barre Body Studio in Calgary run us through the proper way to set yourself up in a wide second position reverse chair at the barre. Although the quads often want to take over, engage those glutes to get a great lower body workout!

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katarina@barrebodystudio.com

Barre Favs: Summer Activity

BarreFavs - Summer Activity

Big vacations in the summer are always great, however, we also enjoy the simple
things in life. Plus, we think that summertime is always well spent in and around our
city. The warm weather and pretty YEG days offer up the perfect opportunity to
share some laughs and make some memories with family and friends. Today on the
blog, we have asked a few of your barretenders what you might find them getting up
to during the summer (when they aren’t kicking butt @ the barre, of course). With
their wisdom, we have made up a list of our absolute favorite activities to do during
the summer months! Some things on our list involve venturing out a little bit, while
others can literally be done in your own backyard. Here is our BBS favs: summer
activities edition!

“I really enjoy roller blading, and walking in the river valley, and the opportunity to
walk in heals with no snow to trudge through is an added bonus :-P” – Kirsten

“There are so many fun summer activities but some of my favourites are camping,
hiking, and backyard firepits.” – Jamie

“My favourite summer activity is sitting on my back deck with some good tunes and
a book soaking up the sun and nice weather.” – Erika

“Getting out to the cabin at Pigeon Lake, having a fire and watching the sun go down.
Hard to beat those beautiful Alberta sunsets.” – Erin

“Really anything that involves being outside and soaking up the incredible prairie
sunshine. I especially like to take advantage of the extended daylight hours in
Edmonton during the summer months!” – Kyra

“I spend my summers gardening, going for walks, and playing at the playground.
Edmonton is such a beautiful city in the summer that I like to just hang out in the
city and enjoy it.” – Kristin

“I have way too many favourite summer activities to pick one: running in the river
valley, hiking, biking, pretty much anything outside...I feel like this year will be the
year of rollerblading though.” – Charlotte

“going to the offleash with the pooch, or camping if there is a nice weekend” – Elissa

“My favourite summer activity would have to be drinking on a patio when the sun is
out!” – Megan

“Growing up in the Maritimes has made me lover of the water. It's hard to pick a
favourite - does drinking on a sand bar count?” – Lindsey

"Hiking down mountains ..... not up though. I also enjoy feeding bears on mountain tops. OH AND discussing Big Brother with Katarina." - Katharine

"What Katharine said, minus the bears ... thats her thing. I also like running stairs (the stairs by the Victoria Golf Course are my favourite and they are just down the street from Holland Plaza), watching the pretty sunsets, but most of all road trip dance parties." -Katarina


“My favourite summer activity is anything outside! From playing tennis (and I use
the word "playing" loosely), to bike riding through to river valley to checking out all
of the amazing festivals Edmonton has to offer - as long as it's outside in the
sunshine it's my fav!” – Michelle




If you think that there is something missing from our list, let us know because we have
got to try it! Share your favorite summer activities with us on FB @ Barre Body
Studio Edmonton or Twitter/Insta @barrebodyyeg. And in the meantime, we will catch ya @
the barre!

XO

Barre Body Studio – Edmonton

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katarina@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Michelle

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Why do you barre so hard? 

I barre so hard for the burn, the booty, the beats and the babes! I love feeling my body working hard, so the fact that barre can get my muscles burning & shaking in minutes is addicting. The results are incredible; it definitely keeps my body in shape and always feeling strong. I love the music and energy in each class and I always look forward to being around the inspiring instructors & clients.

Any advice for the barre stars in your class?

Remember what brought you to the barre each time you walk into class and use it as motivation to push yourself – especially if you feel like giving up. It won’t get easier, but you will get stronger so look forward to challenging yourself and showing yourself what you are made of!

What is your favorite move @ the barre?

Second position chair. Burn baby burn!

What other exercises do you love (in addition to barre) to keep your routine well rounded?

Anything that makes me sweat! Outside of barre I’m not super attached to any specific exercises or activities, but I really enjoy trying new things (thank goodness or I wouldn’t have found barre!), so you could find me in a yoga class, a zumba class, playing tennis, kickboxing, boot camp classes, or even just at the gym. My goal is to stay active and sweat, so if I’m not at barre – anything goes!

Tell us something we don’t know about you!

I was a figure skater for most of my life up until my second year of University – I did singles skating as well as synchronized skating.

What is your favorite quote?

“Don’t wish it were easier; wish you were better.” – Darren Hardy, The Compound Effect

If you were stranded on a deserted island, what would you bring with you?

I would bring my husband. We are both very ambitious and determined individuals, so between the two of us I bet we could figure out a way to get home! But just in case we didn’t, obviously I would need eye candy ;)

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katarina@barrebodystudio.com

Barre Favs: Summer Drink

BarreFavs - Summer Drinks

We are all about that work work work work work at the barre, but there is no doubt that we play just as hard once class is through! We think that after a killer barre burn, there is no better way to unwind than sitting in the sun with a summer cocktail! And the best part is that after a couple hundred pulses, you have certainly earned it.

This week we are sharing with you some of our absolute favorite summer drink recipes. Trust us, this barre isn’t the only bar that your tenders know their way around. So next time you’re looking to sit back in the sunshine, give one of these recipes a go!

(PS. Everything tastes just a little bit better with an umbrella … its science! )

 

“My favourite summer drink is home made iced tea: steep 3 bags of orange pekoe tea in a large jug. Let it cool then add 1/2 cup of sugar and 1/8 cup of lemon juice. Refrigerate and enjoy! Also, the frozen peach Bellini at Joeys is miraculous! ” – Lindsey

“Sangria, for sure – especially the ones from Milestones, both the “Superfruit Red” & “Somersby White” are delish!” – Michelle

“Tough choice, I’ll try anything once, but my go to favs:

 
Either a chilled glass of sauvingnon blanc (preferably a Marlborough)
Or a delicious Cap’t Morgan Spiced rum and coke pressed.
If I’m feeling sassy I may just order a double Bellini– Milestones serves the BEST ones haha” – Kirsten

“I love sangria on a hot summer day! Joey’s makes a really good one.” – Jamie

“My favourite drink is Mojito with fresh mint from my garden. Second place is a tie and goes to Summersby Ciders and Moscato Wine.” – Erika

“My sister introduced me to these homemade peach bellini’s when she made them for a brunch years ago. I usually only make them for special occasions because they do take a bit of effort but they are so worth it. (Recipe attached below)

http://www.foodnetwork.com/recipes/giada-de-laurentiis/bellini-bar-recipe.html ” –Erin

“If you like fruity, sweet drinks, The Brazilian at Cactus Club is a must. It has fresh lime and kiwi in it and it is delicious! I also love Margaritas from Julios Barrio, always a fun drink on a hot day.” – Kristin

“Any of the cocktails from Famoso shared on the patio with friends as an “adult” choice. Or water blended with cold watermelon and mint for something fresher” –Kyra

“Very unoriginal, but I love a nice cold patio beer. One of my faves is AlleyKat Main Squeeze. So I will hang out any where that has it on tap.” – Charlotte

“I am definitely on the same page as all of my fellow barretenders – Sangria is forever my go-to! However, since my trip to Ireland, I have a new discovered love for Magners Cider … so I’m sure that those will be making an appearance summer!” – Katarina

 

Have your own favorite summer sips? Don’t hold out, we want the deets! Share your recipes with us at Barre Body Studio Edmonton (facebook) or @barrebodyyeg (twitter).

XO

Barre Body Studio – Edmonton


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