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katarina@barrebodystudio.com

Barre Favs: Props

BarreFavs - props

Bands, balls, weights - oh my! Your barretenders are always keeping things fresh by changing up not only the music and movements but also the props! Props bring diversity to each barre class - you never know what you are going to get. If you couldn't already guess your instructors favourite props ... here they are!

"Green band for arms!" - Erika

"Definitely the blue band, it can take any exercise from 10 to 10 000 in a second. Never fails to deliver the best burn." - Charlotte

"I love the blue band. The extra resistance it adds to even the most simple series always gets everyone sweaty and working hard! Bring on the shakes!" - Kristin 

"Weights are by far my favourite prop. Mostly because I just love the arm series, but they can add resistance to just about any exercise. (And who REALLY likes bands anyway)" - Lindsey

"I love the blue band! It's so versatile and allows you to take so many basic barre moves (plies, butterfly, clam shells, chair, etc.) and adds that extra challenge and way more burn. Plus it's light weight or portable so it's easy to take on vacation!"

"The ball! Mostly for the wide versatility it offers in class and how it transitions from the barre to the floor work seamlessly." - Erin

"My favorite prop is the blue band! I love it because it can be used in so many different exercises and makes for an effective and quick burn." - Emily

"I like to incorporate lots of different props into my series' because you can take the same series and add a different emphasis to the movements. If I had to choose a favorite it would probably be the ball, especially for inner thigh work. The ball allows you to choose how much resistance you want to apply, meaning you can work intensely or ease off a bit to get a little break if you need it." - Jaime

"I like the new air cushions because " - Elissa

"My favourite it the red band because it really gets those hamstrings!" - Megan

"I think the best prop to challenge any barre move is your own mental resistance. You get out what you put in, so in my opinion, you are your very best prop! ;)" - Michelle

"Hands down the mat - who doesn't love mat work? But for real, the possibilities for floor work are endless, I'm a big fan!" - Katarina

What are your favourite props in a barre class? Let us know through any of our social media handles. You can find us on facebook @ Barre Body Studio Edmonton and twitter/instagram @ barrebodyyeg.

XO

Barre Body Studio - Edmonton


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katarina@barrebodystudio.com

Mummy Tummy: Postnatal Barre and Diastasis Recti

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If you are searching for a safe and effective workout regime to get you back to that pre-baby bod, we’ve got what you need! As a workout catered specifically to women, barre can be mindfully modified to be the absolute best prenatal and postnatal exercise for all of the hot mommas out there. Because of the low impact nature and small, isolated nature of the movements, barre offers a safe and fun option for expecting mothers and new moms to keep up with their fitness routine.

Today on the blog we are going to focus specifically on barre as both, postnatal fitness and rehabilitation for diastasis rectus. At BBS we value fitness as a lifestyle, which mean ensuring the flexibility to support you through all stages of life, including the creation of new life! Once baby is born, your body has gone through all sorts of structural and hormonal changes and we understand that reintroducing exercise back into your routine can be extremely intimidating. We encourage you to start off slow, always do what you are comfortable with and speak with a professional before working out. (Your doctor and your instructor should be your go to!) Our Barre Body Fit classes can easily be adapted to accommodate any client that is postnatal!

Okay, so all is well and good … but what if I have Diastasis Recti? What effect does this have on my fitness routine?

Diastasis recti, or abdominal separation, is common among postpartum women. This is typically defined as a separation (approximately 2.7cm or greater) between the two sides of the rectus abdominis muscle, less scientifically known as your abs. This is typical in postpartum and pregnant women because as your uterus grows during pregnancy, the rectus abominis stretches (and even more so when you are expecting more than one!) Also note that this condition can be stimulated by pregnancy because it is ultimately a build up of pressure. It is not necessarily caused by pregnancy, diastasis recti can occur in men, children, and women who are not pregnant as well.

Now that you know what it is and how it’s caused, we will get into how to check for it. You can check for ab separation right at home.

1)   Lie on your back on a flat, hard surface and place your feet flat on the floor. Take a few deep breaths to settle your abdominal muscles.
2)   Place your fingers right above your belly button and push deep into the abdomen.
3)   Gently lift your head and shoulders to contract the abdominal muscles.
4)   If you can physically feel a gap, that is your abdominals separated. From there you can test the width of separation based on how many fingers can fit into that gap.
5)   Repeat this process with your fingers just below the belly button, as separation can take place here as well. 

First and foremost, if you do discover any separation between the abdominal muscles consult a doctor. In some cases, minor separation can be resolved simply at home but for more sever cases, physiotherapy may be a better option. However, if your diastasis recti is not surgical, it will typically be repaired through movement and core strengthening. Remember that your abdominal muscles are in a vulnerable state postpartum, so it is important to start slow and take small steps towards recovery. Here are some tips that we have as you begin to repair separation:

· Use breathing techniques to engage and strengthen the transverse abdominals.
· Focus on improving your overall posture, sitting and standing. Always think about lifting tall through the top of your head and maintain a neutral spine and pelvis. Barre does fantastic work for your posture, take the alignment tips from your BBS class and apply those to everyday things!
· Perform all movements in your barre class with deep core activation. Zip up through the lower belly, breath into the side body and back of the rib cage.
· Exercises such as bird-dog, pelvic tucks, cat-cow, glute bridge, and fold overs are all safe and effective ways to brace and strengthen the core.

 With the list of YES exercises, we’ve also got some no-no’s as well! Stay away from crunches and sit-ups to avoid overworking the muscle and worsening the separation. Crunching from flat back or with the ball behind your shoulder blades should be avoided. In a barre class, you can replace any crunch exercises with level 1 abs (the ball underneath the tailbone). Remember that if at anytime you are looking for an alternative exercise to do in class, your instructor will be more than happy to help you out!

(Note: Plank is an exercise that may be okay near the end of your healing process. Listen to your body because it will be a little bit different for everyone in this position.)

In closing, we would like to remind all of our barre mommas, that ab separation is not permanent and it is SO common. Mummy tummy is one of the joys (yup, we called it a joy) that comes along with that sweet little babe! With the glorification and praise of the dad bod, we’re going to let you in on a secret … the real victory here is the mom bod: strong, powerful, and you look damn good too!

XO, 

Barre Body Studio - Edmonton

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katarina@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Sarah

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Why do you barre so hard?

I love barre simply because it is SO much fun! I started ballet at 2 ½ and
being at the barre takes me back to the fun days of dancing at the studio! The
energy at the studio is always addicting and I love how each class is different
and challenging. ​

What keeps you inspired and motivated?

Feeling the changes!! ​Having more energy, feeling stronger, and gaining more confidence.

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

I like to take spin classes (LOVE YEG cycle!) and hitting the treadmill!

What advice do you have for your fellow barrestars?

Continue to challenge yourself each class! Always try to dig deeper, get lower,
or add more weight.

What is your guilty pleasure/ pleasures?​

Really anything CHOCOLATE! OMG’s, skor and Nanaimo squares are my favs!
I’m also guilty of treating myself to the occasional shopping spree 

Whats your favourite work out track right now?​

Starboy ft. Daft Punk and the Weeknd!

Enjoy the little things – what little things make you smile? ​

My morning coffee! Also being able to spend time with friends and family!​

If you had to choose 3 words to describe yourself, what would they be?​

Compassionate, Attentive, & Fiery (I’m a ginger!)​

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katarina@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Emily

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Why do you barre so hard? 

I barre so hard, because no matter how many classes I come to, I can
never predict what the instructor is going to bring, and I can always find
something in my form, or my effort that needs improvement. I also love
barre because of the community. The clients, and the staff are second to
none, and the studio has definitely become a place of comfort and solace
in my crazy life.

What keeps you inspired and motivated?

I stay motivated by keeping my days super scheduled, so I always know
what I need to get done (like I seriously have a plan for the next five
minutes of my life). I stay inspired by surrounding myself with things that
I know will always give me energy, which is primarily like minded hard
working individuals, but also scented candles, coffee, and my dog.

How did you get introduced to barre?

I got introduced to barre because I followed the studio on Instagram and
saw that they were hiring desk staff which was a fitting employment
option during school. Once I became engaged in the community I knew
that it was a place I couldn’t leave.

What is the best “side effect” you have noticed from barre?

My attitude. I definitely fall victim to being a “glass half empty” kind of
person at times. Barre keeps me positive, happy, and motivated.

Favourite way to treat yourself?

Lush bath bombs with a bottle sized glass of wine


Enjoy the little things – what little things make you smile?

When you see new mom’s look into their babies eyes and see such selfless
love or how couples look at each other when they walk down the aisle on
their wedding days


If you had to choose 3 words to describe yourself, what would they be?

Motivated, sarcastic, witty

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katarina@barrebodystudio.com

Barre Beats: April

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April hustle brings May muscle! And nothing gets the hustle going like the barre beats that your instructor is dropping while you drop it to a squat. Check the list of our monthly favs!

Heatstroke (ft. Young Thug, Pharrell Williams & Ariana Grande) - Calvin Harris

Young - The Chainsmokers

There's Nothing Holding Me Back - Shawn Mendes

HUMBLE. - Kendrick Lamar

That's What I Like (PARTYNEXTDOOR Remix) - Bruno Mars

Passionfruit - Drake

No Promises (ft. Demi Lovato) - Cheat Codes

Galway Girl (Martin Jensen Remix) - Ed Sheeran

Say Less (ft. G-Easy) - Dillon Francis

Tuesday (ft. Danelle Sandoval) - Burak Yeter

Rise and Shine - Deorro

Just Hold On - Steve Aoki & Louis Tomlinson

What jam makes you hustle? Let us know through social media @barrebodyyeg on insta/twitter and Barre Body Studio Edmonton on Facebook!

XO

Barre Body Studio - Edmonton

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katarina@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Lauren

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Why do you barre so hard?

For the beats, the motivation, and the connection to one’s body. There
is nothing like hearing that beat drop when you go into that combo
movement and you whisper to yourself, “You got this…” (or is that just
me?) The barre community here is so welcoming, inspiring, and
empowering. Barre has pushed me further in my physical and mental
state. If I push myself to hold that squeeze just a little longer at the
barre, I can push myself to do a lot more!

What keeps you inspired and motivated?

Being held accountable to show up, new music to work to, and to
prevent my injuries from sneaking up on me is what keeps me coming
back time and time again. Barre helps me stay strong in every aspect
of life, and whenever I start to feel weak, I know where to go to get
that burn. Every instructor is different which is what I love about
barre! It is a different and challenging workout every time!

How did you get introduced to barre?

My lovely sister Kendra took me to classes when she started working
at BBS! I struggled in my first class, but something told me to go back
and I did my 2-weeks unlimited! And then when I started working the
desk at Holland, I became even more addicted to the physical activity
and the community.


What advice do you have for your fellow barrestars?

Stay focused, stay strong, challenge yourself, and live a little. This
community is so wonderful to help keep you motivated and focused
on those fitness goals. It’s important to remember why you chose to
come to barre to help you stick to those goals, and challenge yourself
to take your workout to the next level. Lastly, it’s also just as important
to have fun with it and let yourself go!

Tell us something that we don’t know about you!

I’m a tap dancer! I’ve grown up tap dancing unofficially since I was 2
(thanks to my sis) and officially when I was 4! That’s why I love music
that has a good beat to it. It’s instinctual for me groove out to that kind
of music.

What is your favorite quote?

“If not me, who? If not now, when? – Emma Watson.
This quote is what pushed me to be a barre-tender, because if not now,
when would I do it?

If you could choose any job what would it be?

Professional DJ! My entire life would be one big dance party. I may
even have a name picked out if I ever got into that profession…


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katarina@barrebodystudio.com

Sleep Like a Champ

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Okay so ... you love, you need, but you probably just don't get enough … sleep! The average adult requires 7-9 hours of sleep per day (HA, wouldn't that be nice) but they usually only actually get 5-7 hours. But want to know something that is going to blow your mind? You fitties actually require even more sleep than the average adult to promote rest and recovery from your rigorous daily workouts. To put it into perspective, a pro athlete requires 10-12 hours of sleep per day, that's double what the average adult actually gets!

At this point, you probably know the various benefits that come from getting a full night of sleep and you probably also have experience of the negative effects that come with pulling an all-nighter or sleep deprivation. So we are going to skip over the basic benefits and instead talk about what is actually going down during each sleep stage of a full cycle:

Stage 1 is a light sleep. It is that period that you are easy to wake and doesn't necessarily hold much value other than preface for the good stuff that is coming your way.

Stage 2 is the onset of sleep. This is the stage in which your muscles begin to relax, your internal temperature drops, and your heart rate & breathing rate slows down.

Stage 3 is your restorative sleep, this is where the magic happens!
Blood pressure decrease
Your circulatory system repairs and recovers
Blood flows to muscles increase
Growth hormones release and repair muscles, bones, and internal systems
Nervous system repairs and recovers
New memories and information is processed
Energy is restored

Stage 4 is REM sleep. This is where your heart rate picks back up, your brain is very active and you start to dream.

Need help falling asleep? Try controlling and slowing your breathing, scent your bedroom with lavender, or listen to calming/relaxing music right before you begin to doze off. 


As you can tell from the brief description of each stage, a full sleep cycle is absolutely crucial for maintaining good health. Aim for 8-10 hours to help your body recover, keep a fixed sleep schedule, maintain a restorative sleep environment and remember that quick naps throughout the day are always recommended!

Big thanks to Casper Mattress for sharing knowledge and giving us tips to sleep like a champ! Check out their mattress here

Casper_athelete_sleep_x2_v08


XO,

Barre Body Studio – Edmonton

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katarina@barrebodystudio.com

Barre Beats: March

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Hold on tight tribe because we are beginning our cruise into that summertime sunshine. With the official beginning of spring, March ensures us happier days ahead! With these happy days comes short shorts, tank tops and bikini weather, holla! But you know what that means? Its time to hustle for that muscle! Here is a list of our March barre beats to kick off your spring training. ;) We will meet you @ the barre.

Feel Good (ft Daya) - Gryffin & Illenium

Barcelona (WIMPLUST Remix) - Ed Sheeran 

False Alarm (Mohito Campfire Remix) - Matoma + Becky Hill 

Millionaire (ft. Nelly) [CASH CASH Remix] - Cash Cash & Digital Farm Animals 

Easy Go - Grandtheft & Delaney Jane

Let You Get Away (ft. Ashe) - Shaun Frank 

Chasing Colors (ft. Noah Cyrus) - Marshmello & Ookay

Rich Boy - Galantis 

Be Right There - Diplo & Sleepy Tom

Going Up (ft. DyCy) - Deorro

Symphony (ft. Zara Larsson) - Clean Bandit 

Swalla (ft. Nicki Minaj & Ty Dolla $ign) - Jason Derulo 

Run Up (ft. PARTYNEXTDOOR & Nicki Minaj) - Major Lazer

Solo Dance - Martin Jensen 

Everyday (ft. Future) - Adriana Grande 

Have some beats that you want to hear your barretenders drop during class? Tell us all about them on Facebook, Twitter or Instagram! 

 

XO 

Barre Body Studio - Edmonton


Tags:
katarina@barrebodystudio.com

#WomanCrushWednesday: Instructor Spotlight - Jill

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Describe the BBS Tribe?
Four words: The best thing ever! I love going into the studio and seeing both the clients and instructors because everyone is so welcoming and inspiring – seriously! Walking into the studio is like an instant good mood booster. I'll take a cup o' it all day, every day!  

What keeps you inspired and motivated in your own personal fitness?
Going through traumatic injuries made me extremely grateful for a body that is fully functioning. There are always days when I don't feel like working out, but I always reflect on the moments when I couldn't even walk and I would have loved to go for a run but couldn't. To keep me motivated I keep a goal of committing to at least 30 minutes of exercise a day and I always try to be grateful for those minutes of movement! 

How has barre impacted you? 
I was a competitive soccer player growing up and after tearing my ACL twice and suffering from a stress fracture in both my tibia and femur when I tore my knee I was told that I wasn't able to play soccer anymore. Long story short, I was looking for a workout that was low impact that would still give me that "athletes high" that I had when I played soccer. After trying a few workouts nothing seemed to stick and make me as happy as soccer did until my BFF introduced me to barre! That was almost two years ago and I have been hooked ever since. It helped me gain back the lean muscle in my legs and provided me with the confidence to realize that even though I may not be able to do the things I used to do (athletically) I'm thankful that Barre has kept me both physically and mentally healthy!

What is the best “side effect” you have noticed from barre?
My arms! They've gotten so lean and muscular! When given the chance I'm always flexing my biceps – especially to the guys that think they're strong than me ;) 

Where could we most likely find you after the barre? 
Either watching trashy reality TV with a glass of cheap champagne (or red wine) in my hand or hanging out with my husband and our sweet Maltese rescue dog, Baxter! In the summer I'm out at my cabin whenever I have a free weekend and during the winter I'm at the hockey rink cheering on the Oilers! 

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What is your guilty pleasures? 
Miss Vickie's Sweet Chili and Sour Cream chips, Hawkins cheezies and Reese's peanut butter cups. In an ideal world I'd eat the chips for breakfast, cheezies for lunch and peanut butter cups for dinner. Somedays, it's an ideal world. 

Share one of your favourite mantras! 
Starve the ego, feed the soul.



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katarina@barrebodystudio.com

Barre Favs: Gym Bag Essentials

BarreFavs - gym bag

If you're anything like us, your morning haul to the car is a workout in itself. Gym bag, purse, lunch, coffee, change of clothes, kids ... then we all take that moment of panic to think ... 'what am I missing?!' (hopefully its not the kids and it better not be the coffee.) This week we asked your barretenders what is the most important thing that they pack up for their day. Here are their gym bag/ purse essentials: 

"I always carry the Saje pocket pharmacy in my bag everywhere I go. It is the perfect thing to have on hands in case you get a random headache or stomach pain. It doesn’t take up much room but I use it all the time." - Kristin

"Well I pretty much carry my whole life in my gym bag but my must have is definitely men's deodorant. Works like a charm." -Charlotte

"Lip Balm!" - Erika

"I feel like this barre favs is directed right to me ... have you seen the ridiculous duffle bag that accompanies me literally EVERYWHERE I go. I will never leave my house without a pair of runners and a container of C4 because impromptu workouts are my life!" - Katarina  

"My other job is in health care, so hand sanitizer is with me everywhere I go!" - Jaime

"I always have dry shampoo and a book on me! Never know where you're going to be stranded and bored somewhere... or when you're going to neglect washing your hair for too many days in a row (wait, that's always)" - Emily

"There will ALWAYS be chapstick in my bag. I can't leave home without it. It's likely more essential to have than my phone." - Erin

"Other than barre socks? ???? Lately it's been my Apple Watch. I love that I can track my workouts and control my music all by a simple tap. The fact that it's sweat proof and I can wear it on my wrist makes it super convenient!" - Jessica

"Tea Tree Oil face wipes (I get mine from The Body Shop). I love these because they are antibacterial, great for a quick face/body wash after a sweaty barre session, and they keep my barre-bag smelling fresh!" - Kendra

"I always carry my agenda in my purse. I'm pen-and-paper old school like that." - Lindsey

What are your gym bag essentials? 

 

XO
Barre Body Studio - Edmonton


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