5:27 pm

35-Day Barre Body Studio Challenge

35in2015

New year, new challenge. Kick off 2015 with a bang by registering for the BBS 35 in 2015 challenge. The challenge will run from January 15th to February 18th, 2015 (20+15 = 35 days in 2015). You, barre star, consistently amaze us by stepping up day after day with determined focus in class. Whether you're jumping back in the fitness saddle or ready push your limits, our new challenge is an awesome way to start the year off right.
 
For the 35 in 2015 challenge your goal is to attend 5 classes per week in 35 days (total of 25 classes in 35 days). One class per day counts toward your challenge goal. You can use your current monthly unlimited pass or purchase a special 25 class challenge pass. Registration is $45 that will be returned to your account as studio credit upon completion of the challenge.
Challenge finishers are entered in a drawing to win:
  • One Month Unlimited Pass,
  • One on One Private w/ instructor of choice,
  • Two BBS Apparel Items,
  • Tavi Noir Grips Socks, &
  • 3 Day CRU Juice Cleanse.
Space is limited to 75 participants.

register here for the challenge >


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2:20 pm

BBS Foundation Workshop

Foundation-workshop

Have you been attending barre classes but feel as though you are still not getting the most of your workouts? Are you experiencing any discomfort or pain when preforming some of the exercises? Or do you simple want to review the founding functional movements of the Barre Body Studio method? If you answered yes to any of these questions this is the workshop for you.

 

The Barre Body Studio method was developed with the guiding assistance of Dr. Andrea Sargent to ensure the exercises that we use are safe, functional and affective. During this one hour session we will review the bio-mechanics of your body with Dr. Andrea and learn how this relates to the postures or sequences we use in each class. Dr. Andrea will spend time reviewing the neutral spine and discussing questions about knee pain, tight hip flexors. Understanding how these movements relate to your body and knowing how to modify, when necessary, will allow you to take your classes, experience, and results to the next level.

This workshop is open to all participants. We strongly encourage new comers to attend within the first month of joining classes.

Dr. Andrea Sargent is a chiropractor with a practice focused on functional movement, rehabilitation and biomechanics. For more information please visit: www.drandreasargent.com

register here for the workshop >

 


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11:37 am

Fit Tips From The BBS Team

We all get stuck in little workout ruts from time to time. You know those periods where you just need a little extra push or burst of inspiration to get yourself in gear and make your fitness a priority. The subzero temperatures and hefty snowfall certainly hasn’t helped matters, but regardless, all of the barre stars participating in our 20 in 30 Challenge have been crushing it. The BBS team has been sending out little bits of motivation via email to the challenge participants, but we thought all of our BBS members could use a dose this week. Here are our best strategies for staying passionate and committed to your goals, even during the most festive (and distracting) time of year. Feel free to share any tips of your own in the comments section and we hope to see you all soon for a healthy dose of pulse-pulse-plie!

Don't work out too hard, too fast: If you were over zealous with your goal understand that it is okay. It is better to scale down your workouts and do what you can do. Remember it is better to work out 2-3 days a week for life than to work out 6-7 days a week for a couple of weeks, every now and again. Consistency is key.

Schedule your workouts on your calendar as if they were any other important appointment: Scheduling your workouts will help you to balance your exercise program with family, work and social activities. You will have long term fitness success if you schedule fitness into your current lifestyle. A little is always better than NONE.

Stay off the scales:The number on the scale does not measure your strength or fitness. That is why we partnered with Natural Way Chiropractic to measure your body composition. As you lose fat and gain muscle, you will notice that your clothes fit looser but the scale might not shift all that much.

Choose a role model:Ask a Barre Body Studio instructor or other fitness professional for advice pertaining to how you can most effectively reach your goals.

Keep a fitness journal: Chart how you feel each day after a workout. Identify a shift in mood and energy. Record the progress you have made in terms of strength, cardio endurance and flexibility. Journaling your progress is a great tool that can help keep you inspired to stay committed even on off days.

Give yourself a little leeway: It is okay if you miss a workout. Setbacks are normal. The important thing is to be kind to yourself and to get back on track. The quicker you get back on track, the quicker you will reach your goals.


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9:37 am

Form Friday - Fold Over

Fold Over on the barre can be uncomfortable, as we all know! It takes strength and proper body positioning to ease through a full set of this exercise! Read on to set it up right and you’ll be on your way to a strong core and tush in no time!

Start facing the barre and separate the hands a little wider than the shoulders. Walk back until the arms are fully extended, the torso is parallel to the floor and hips are directly on top of the ankles. This position can also be set up with the forearms on the barre, and the forehead resting on the arms which will offer more support to the neck and low back (we all need a little more support from time to time). Feet are parallel and hip distance apart. It is important to start in a neutral spine with the core engaged, breathing into the low back. Taking the time to set this up will keep your spine fully protected and prevent back injuries! Draw the shoulder blades down, with the collarbones wide and the upper back soft.

Starting in the right glute, soften through your left knee and extend the right leg back behind you. Toes can be pointed or flexed and the leg is straight, stretching the back of the knee. Squeeze the glutes to lift & lower the leg behind you. Hips stay level and are square to the floor. Starting with the leg low behind you will help to keep the glutes engaged and the movements controlled. As you get stronger you can work to lift the leg higher yet the working leg should never lift higher than the hips.
Take these tips to the barre with you the next time you are in class to tighten and tone that tush!
Let’s review...

FormFridayFoldOver


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12:08 pm

Meal Challenge with food. fitness. function.

Calgary-Blog-Pic-1

Are you ready to look and feel your best this Holiday Season? Jumpstart your weight loss, improve your muscle tone, decrease your stomach bloating and increase your strength by challenging your fitness and eating a clean diet for the month of November!

You may have already committed to completing 20 barre classes in 30 days, so why not challenge yourself even further by committing to a month of healthy, delicious, clean meals? Combining your increased physical activity with a healthy diet can better help you reach your fitness and weight loss goals.

Challenge your eating by removing those processed foods that contain sugar, gluten, and dairy. Replacing the fast food and highly processed food with natural fruits, vegetables, lean animal proteins, beans, seeds, nuts and limited whole grains will have you feeling and looking your best!

This meal plan includes easy step by step formulas for each meal that allows you to choose what foods you like best from a list. To keep some variety in your diet there are two meal formulas for each meal. For breakfast you can enjoy a delicious smoothie or a whole grain oatmeal blend. Eat your lunch hot or cold by having a warming homemade soup or big refreshing salad. Dinner allows you to be creative and gives you plenty of foods that you can either sauté for a quick meal or bake in the oven. All the meals are customizable so you can make any meal vegetarian or vegan.

$50

    What’s included:
  • 6 recipes for each breakfast, lunch and dinner
  • 5 cheat meals are permitted so you can enjoy your Holiday parties
  • Snacking options and guidelines
  • Plenty of information on water requirements and herbal tea suggestions to help improve digestion
  • No-No foods list
  • Calendar to track your barre classes, cheat meals and meal guidelines
  • Free nutrition seminar November 15th to further discuss program and answer questions
  • Continued support throughout month

Please join Elissa November 15th at 12:30 PM to understand what foods we should be eating to help us reduce our bloating and feel our best. The meal plan will be discussed in great detail so please come with questions.

Sign up now for the meal plan so you can start your clean eating day 1 of the challenge!

Please email elissa@foodfitnessfunction.com to pay for meal plan
Elissa, BSc, PTS, CHC


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9:00 am

Barre Star Hall of Fame: Andy Kinsman

Ladies and gents, let us be the first to introduce you to our latest BBS Hall of Fame inductee, Andy! (well, at least meet her story—she wanted to keep her face out of things). It was a charitable bid (and dreams of a tutu) that brought her into the studio originally, but now she's a certified addict and has the strength and confidence to prove it! Congratulations in all that you've accomplished so far, Andy, we're very proud and love the positivity and humour you bring to your practice. Now it's probably time to make that tutu-sporting dream come true! ;)
 
What was your life like before you started attending BBS? Have you always been into fitness or was barre the start of something new for you?

Fitness has always been a part of my life. I swam competitively in high school and was Alberta’s first female on an all-male underwater hockey team. Yup, I had fun.

When younger, our kids trained every weekend with Alberta Freestyle. I was never great at skiing, so 11 years ago I took up snowboarding. It felt more like waterskiing and reminded me of the water sports I love. Unfortunately, years of step aerobics and bad genes lead to double knee surgery in 2011 and 2012. This coincided with my choice to end my teaching career and a torn rotator cuff and so with a combination of time and self-pity, I nibbled my way to a weight gain of 30 pounds.

 

How did you originally come across Barre Body Studio?

In 2012 my daughter and I attended a Calgary Humane Society fundraiser and as I love animals (sometimes more than grumpy people), I bid on a few items.  The most promising for me contained the word “ballet” and was a series of barre classes.  Being of the endomorph body type (built for strength) and definitely not the ectomorph ( long and lean), the notion (however incorrect) of being able to wear a tutu was intoxicating! Oops—got that one wrong.  

What was it exactly that made you become a barre addict?

My journey at Barre Body Studio has not been one of instant transformation, but rather gradual confidence. Initially, I was intimidated and experienced self-doubt. I started once, then twice a week. I combined this with swimming laps and snowboarding. It has only been in the last 6 months that I have built enough strength surrounding all my damaged muscles to graduate to five or six classes at barre per week.  This is when the changes came. 

Yes, the weight is s-l-o-w-l-y coming off (think like the speed of dripping molasses!!), but more so I feel my strength and endurance and I see muscles emerging. I think I’m probably 70 percent there, but honestly, I love the journey.  It was never about a magical total overhaul, just about being a strong woman.  It took a very long time for this tomboy to get the girlie pliés right and I am always happy for a tweaking here and there from the barre tenders. 

What has surprised you about your time at BBS?

An unexpected outcome has been all the lovely friends I have made.  These women are supportive and kind and there are classes I can feel their positivity radiating into my own workout.  Yes, my competitive nature kicks in a bit but their strength has fuelled my drive to be better! Watching their bodies change has been so inspirational.  As well, my husband and I attend barre Sundays together as a dating event.  He’s a mountain-biker and spinner and so this really helps his hips.  Ask me how checking him out in class makes me blush!

What position do you love to hate most?

I’m not going to lie; I will never love jumpy cardio as I’m always fearful of my knees but I have learned to make adaptations that cater to them.  I absolutely adore all abdominal work, bridge with butterfly and the attitude/wrap-around tree series at the barre.  Please don’t ask me to comment on plank with movement patterns though.  If you look closely, you’ll see my nose scrunched up at the mere suggestion!

After:

Barre-Photo-1024x1024

 

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8:28 am

The 20 in 30 Challenge Has Arrived!

 

20in30Instagram

There’s something in the air lately. We can tell all our barre stars are itching to up their workout game a little bit. And the best way to up the ante on the barre burn experience—especially heading into the holiday season—is with a challenge! You know it’s true, beauties. There’s just something about the added commitment that helps us all get our cute tushies into the studio and pulsing with enthusiasm, even when we don’t really feel like it, so BBS is rolling out a 20 in 30 Challenge starting Saturday, November 15.

Here’s the scoop:

-The goal is to make it to 20 BBS classes in 30 days between November 15 and December 14 (limited to one class a day).

-You can either opt to use your current monthly membership or buy a 20 class pass specifically for the challenge. It’s important to note that 20 card pass holders will receive a $15 late cancel fee for any missed scheduled classes, rather than losing a class off of their card. This means you will have 20 classes to use during the challenge, but there is still a charge incurred for failing to attend a class you’re registered for.

-Money always talks, join the challenge with a $45 deposit which will be kept as collateral to keep you feeling motivated to get to class. When you successfully complete the challenge with 20 or more classes attended in allotted 30 days, that $45 will be credited back to your BBS account for you to buy some sweet swag or put towards your future classes.

-As an added bonus, all those who successfully complete their 20 classes by December 14th will receive a BBS swag item and have their name entered to win one of the following prizes: a one month pass to BBS, a $75 account credit, or a free one-on-one form workshop with your BBS barre tender of choice.

-To up your ante even further (and see even faster physical results) a nutrition package can be added for just $50. For this challenge we have partnered with Food.Fitness.Function to provide a customizable Meal Plan that focus on real whole foods. This meal plan includes easy to follow formulas, for each meal, that are fully customizable to use throughout the challenge. Take the guess work out of preparing your meals by following a few simple steps. Choose from a variety of listed ingredients for the perfect combination that suits your taste buds.  Delicious recipes and simple snack ideas are also provided. Join Elissa on November 15, 2014 at 12:30pm for a nutrition seminar providing more detail about the Meal Challenge plus information on what foods to eat to help reduce bloating and speed up weight loss. Email Elissa@Foodfitnessfunction.com for more information. 

This is going to be one sweet challenge—we can feel it! Space is limited, though, so please visit the front desk or use the link below (pricing options/events) to get yourself all registered and ready to kick your barre game up a notch come next month!

Meet you at the barre, cuties.

xxo.


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7:00 am

Form Friday: Plank

Plank is an isometric exercise that revs up your heart rate and tones your entire body. In plank, you are actively using your core, chest, back, shoulders, glutes and thighs to stabilize the position. Plank proves that even in stillness, you can get the heart rate lifted and strengthen your entire body!

Here’s how it’s done. Start from a kneeling position; place your hands on the floor shoulder-width apart, with your shoulders stacked over your wrists. Step your feet back and straighten your legs so that your body forms a straight line from your head to your heels. Engage your core by tilting your pelvis and pulling your belly button toward your spine. Keep your abdominal muscles engaged and your glutes tight. These are the two major muscle groups you’ll be working in this exercise. The challenge is to actively use your core to keep your hips in line with your shoulders. Draw your shoulder blades down your back and keep your neck and spine neutral. Imagine that you’re a plank of wood. This requires a lot of concentration to maintain proper form, so now is the time to start bringing your body and mind together.


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10:25 pm

Mommy & Me Barre Class

Mom

Mommy & Me is a post-natal barre class designed to give new moms a dynamic barre workout with their babies safely nestled into their own carriers.

Our second session will start Wednesday, November 5th and run each Wednesday until December 7th. This 6-week pre-registered class will not only offer you a fantastic workout but an activity you and your new baby can enjoy together! Classes will be held each Wednesday from 10:50am to 11:40am; and don’t fret if your little one fusses or cries during classes, it will likely happen to all of us!

Pre-registration before October 19th, 2014: $114 

Registration cost after October 19th, 2014: $124

Babies must be under 7 months old and not crawling. For everyone’s safety, your baby must be in a wrap/body carrier while you are enjoying the class, or on the mat for the floor series. Carriers are not provided.

Meet you at the barre, momma.


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12:51 pm

What's Cooking Good Looking? The BBS Team's Go-To Breakfasts.

They say breakfast is the most important meal of the day and they, whoever they are, are right! It’s also one of the trickiest meals to make happen, however, especially for those of us who don’t bounce out of bed with a smile on our faces, ready to conquer the day. Coffee certainly goes a long way to improve things, but a balanced breakfast it is not! So to help you all feel a little more inspired in your morning kitchen routine, we’re giving you a glimpse at a few of the BBS team members go-to breakfast choices when they need to get out the door quickly in the mornings.

We’re not trying to reinvent the wheel here, but we are trying to encourage our barre stars to get a decent breakfast into their system and set themselves up for a successful day on the nutrition front. So check these ideas out, beauties, and feel free to leave us a comment with any suggestions of your own too. Sharing is caring, after all! Xxo.

Plain Greek yogurt with strawberries, blueberries, or raspberries, and a shake of Holy Crap cereal for crunch ~Jenelle M (front desk)

Almost everyday I have toast with an egg sunnyside up, with a slice of avocado and tomato. If I don’t have that I make French toast with peanut butter!  ~Kenna (instructor)

A smoothie with avocado, spinach, kale, green apples, green grapes, coconut water and ice. Delicious and you can't even taste the veggies! ~Tina (front desk)

Scrambled eggs with a little salsa. ~Toni (instructor)

Greek yogurt with fresh strawberries, nectarines or cantaloupe. ~Tara (instructor)

Steele cut oats or oatmeal with cinnamon, raisins and almond milk. This has been a staple for over 10 years! ~Marlo (instructor)

 


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