Have you checked out our latest barre3.com workout? It is a 30-minute barre3 “Ballet Boot Camp” workout featured in Prevention Magazine this month. Prevention Magazine had 15 women test this workout as part of a month long challenge. The participants blew me away. They had such great success! I am really proud of them. Here’s what a couple of them had to say:
“I now walk with grace and confidence, and I’m wearing clothes that have been in the closet for 10 years!” – Susie Desmond, 68 who lost 12.8 pounds in 25 days
“My stomach is flat for the first time in my life!” – Misty Tompoles, 38 who lost 3.5 inches off her waist in 25 days
Follow this weekly plan inspired by the success of our Prevention Magazine test group. They did it for a month. Can you commit to the same?
You can find the workouts I suggest below at barre3.com. The first 10 minutes of the Ballet Boot Camp is free and featured on our homepage. Those of you with a barre3 studio near by can substitute any of the mybarre3 home workouts with live classes. And of course, you can make this plan your own by swapping days according to your schedule. Feel free to break up the workouts throughout your day. The Ballet Boot Camp, for example can be broken into (3) 10-minute workouts or can be done all at once for a 30-minute workout.
Day 1: barre3 Ballet Boot Camp – 30 minutes
Day 2: barre3 Runners Workout – 30 minutes + Run or Brisk Walk – 30 minutes cardio
Day 3: barre3 Core Focus – 10 minutes + Hike or walk stairs – 30 minutes cardio
Day 4: barre3 Shape – 60 minutes
Day 5: barre3 Dance Stretch – 10 minutes + Dance or Brisk Walk – 30 minutes cardio
Day 6: barre3 Lift – 40 minutes
Day 7: Rest
To speed up your weight loss goals include these healthy eating tips from barre3 Functional Nutritionist Andrea Nakayama. For more information about Andrea Nakayama, visit Replenishpdx.com
Here’s an online version of the Prevention Magazine article outlining the barre3 Ballet Boot Camp Challenge and success of 15 testers.
Be sure to share your questions and success below in the comment section! You can also connect with us on Facebook for daily tips on how to stay balanced and fit.
Introducing mybarre3, your online workout program. Founder Sadie Lincoln continuously posts the most innovative barre3 workouts designed to shape, lift, and lengthen your entire body. Workout anywhere, anytime with unlimited access for only $15 a month.
subscribe | intro video
Here’s how to get started:
1. Email or visit your local studio** to sign up.
**January Unlimited Month special at participating studios! Go to studio>schedule>Online Store>classes.
2. Add on the Core Values 10-Day Detox.
3. No local barre3 studio? Do this at home with our DVD.
4. Get connected on our Facebook page for daily Core Values tips and videos.
Sadie Lincoln, the pint-sized Oregon-based dynamo who created barre3, is passionate about fitness, but also about nutrition.
The self-proclaimed “hippie kid” grew up on a mostly plant-based diet and learned the value of local, organic foods at an early age. “And I am raising my kids the same way,” says Lincoln.
She also just created a 25-day barre3 + detox program with her nutritionist, Andrea Nakayama.
Here’s what she keeps in her West Coast fridge. It’s not all sprouts, greens, and tofu…”
Take a look in Sadie’s fridge here.
barre3 grows with revival of group fitness classes
“For decades, people have been sweating and stretching as an instructor leads the way (think Jazzercise, step aerobics or Jane Fonda). As long as misery loves company, it seemed group fitness classes would endure. But in the past few years — since the recession — group classes have become even more in vogue, a trend that’s buoyed a Portland-based startup.
barre3, a fitness studio that offers hour-long classes structured around the same kind of “barre” ballet dancers use, opened its first location in Southeast Portland in 2008. Since then the company has sold 22 franchises, four of which are in the Philippines…”
“…Founder and instructor Sadie Lincoln, who launched the company with her husband, Chris Lincoln, says she didn’t anticipate such rapid growth, fueled in part by glowing media coverage in high-circulation publications including Marie Claire, Shape and US Weekly. (US Weekly revealed that Madonna was using the barre3 method to stay in shape.) Not only did the coverage attract new franchisees, but it also propelled sales of Lincoln’s DVD based on the studio’s workout techniques — an extra she originally created for clients who weren’t able to make it to the studio…”
Read full article here
“Life is 10% what happens to you and 90% how you react to it.” — Charles R. Swindoll
As you may have read in my previous post I’ve Got your Back, I struggle with low back pain. I recently went to a spine specialist, Dr. John P. Kafrouni who helped me in a very unexpected way. He suggested that fear was holding me back way more than the pain associated with my flare-ups. I started to cry from frustration as I argued, “But when my back goes out I am frozen. It is like I am in jail.” I was angry because I went to this guy hoping for a magic pill to make this all go away. This coming from someone who won’t even take Advil shows how beaten down I was! I asked him to refer me to the best physical therapist he knows. I was shocked when he told me no. He told me that I have done enough research on what is “wrong” with my back and that I clearly understand how to rehabilitate it at barre3. He had a point.
Instead, he handed me a list of his favorite (and scary) mountain biking trails. I shook my head and told him I don’t do high-risk activities because I am too afraid I will get injured. He responded, “Exactly why you should do this!” When you are flying down a hill you don’t have time to worry about your back and being “frozen” or “in jail”. You have to trust that your body will be there for you and will do just the right thing. Well, anyone who tells me to exercise to solve a problem is my kind of healer! He also had me order P90X to do the Plyometrics DVD. For those of you taking my classes recently, you definitely have heard me channel a bit of Tony Horton. Now you know why!
Long story short, I took his advice and honestly it worked like a charm. In the past when I would start to feel low back pain, I would literally freeze and start a negative cycle of fret and worry. Now when I feel my back start to tighten I shrug it off and do something that empowers me. This mindset shift is working better than anything I have tried.
Now, I am not suggesting that biking and jumping is the cure for injuries or getting through pain. It is important to note that Dr. Kafrouni DOES refer people to physical therapists and more invasive treatments. He studied my MRI, had me do a bunch of exercises and took the time to understand me. He explained to me that out of his 25,000+ patients the ones who do poorly are the ones who wallow in fear and based on his assessment this was my biggest problem.
What I am suggesting is that we all consider how fear drives our decisions and how those decisions undermine our potential. Does it ever really help to make decisions based on fear or does it hold us back? Did you ever not study for a test because if you did poorly you would have an excuse? This decision was driven by a fear of failure versus a love of learning. Fear is connected to an imagined outcome and takes us away from being present.
On the other side of fear we can learn so much about ourselves. I learned earlier this year that my back issues are real. I have a couple of bulging discs. But more importantly, I learned that those pesky discs do not define me. I just got back from a 9-hour flight with my kids in tow. Is my back sore after all that sitting and stress? You bet. Same back problems. The difference is how I am dealing with them. Time to hit the trails!
“Nobody is perfect. And neither are our workouts. From the fitness hangover solution to what not to wear at the gym and how to avoid being “that” girl at the gym, 10 fitness pros (and me) give us their “I wish I’d known sooner” secrets for having a better, more effective and enjoyable workout. So you don’t have to learn the hard way!”
You can have Sadie Lincoln as your at-home trainer with her barre3 DVD.
We caught up with the busy entrepreneur and mom of two to learn about how she entered the fitness world and how she finds balance even outside of the studio.
I’m writing a movie about your life, tell me the plot.
A small town hippie kid gets a good education, marries the man of her dreams, works her tail off for a large company in a big city, has kids and realizes she wants more meaning in her life. She quits the big job, says goodbye to the big house, big career and “keeping up with the Joneses.” She packs the family up, returns to her roots and puts her life savings to work to build her dream company: a family of exercise studios powered by women who share her values to balance both the body and life. After 20 years teaching classes, she puts all her favorite disciplines and yogic philosophy into one workout and is surprised to find it is celebrated by super-moms and super-celebrities alike!
Who would you want to portray you in a movie?
How did you get involved with fitness?
I loved movement and dance at a very young age. My earliest memory of yoga is watching my Mom do yoga in her room out of a paperback book. While attending UCLA, I discovered the power of group exercise classes and ended up leading the instructor training program. This passion led to a graduate assistantship at the College of William and Mary to develop the campus group fitness program while I earned my Masters in Higher Education. Right out of grad school I landed a job with a fast-growth fitness company working direct for the founder and CEO, Mark Mastrov. Little did I know, he would end up being my mentor and one of the most successful fitness entrepreneurs in the world! I am blessed to have a career in fitness and I love helping other women like me find their way in this industry.
For more about Sadie’s top fitness gear pick and a typical day in her life, click below.
Hey Foodies! This Eat, Live, Run blog is for you! If you don’t already read this, you should! We are big fans of Jenna and it turns out she is a fan of barre3!
“Sweet heavens. I tried the Barre3 workout yesterday (via dvd) for the first time and this morning I hurt in places one should never feel pain.”