At barre3 we celebrate Moms in a big way. This month in honor of Mothers Day we have a bunch planned including tributes, tips, giveaways, and workouts designed for all moms and moms-to-be. I began my passion for yoga watching my mom practice in her bedroom when I was five years old. A few years later I was equally inspired watching her bravely create the Eugene Weekly (during a recession in the 80’s) right in our living room. I drew pictures to fill up ad space for the first issues! 35 years later I have created my own company around imprinting a healthy and balanced lifestyle for my children and the generations after. I am not alone! There are many “Moms in Charge” who are re-shaping how we define work/home balance and being healthy hands-on parents. Here are two of them, Anna McEvers and Heather Kass, who own three barre3 studios in the Seattle area. A good read for all mompreneurs!
My best memories of holidays are ones that I authentically celebrate in a spontaneous way. For me, Earth Day is one of them. In our barre3 studios we are giving away free classes for those who ditch the car and walk, bike, or take public transportation. At home I plan to celebrate the day by simply getting outside with the kids. Chris and I recently stumbled upon a perfect family hike at the Columbia Gorge. It’s a 2 mile loop that kept the kids entertained and all of us energized. The high point was walking under the waterfall.
Enjoy your day celebrating this amazing planet we live on!
One of our barre3 online workouts subscribers, Amy, sent in her story and shared that she breaks up our barre3 home workouts into shorter workouts throughout the day. Like me she happens to be a busy business owner and mother of two children. She suggested that I create workouts that can be broken up or taken all at once. Well, she asked and I delivered!
I just launched a 60 Minute Lunch Hour Body Blast workout designed so you can do it easily right at your desk. I also posted it as six 10 minute workouts you can do throughout your day like Amy and I do! Here’s a look into my typical busy day and how I creatively keep fit!
6:30AM: Wake up too late to take a 1.5/hr yoga class I promise myself I would do the night before. Opt for the 10 Minute Mindful Core and Stretch to ease into my day.
7:00AM – 8:30: Wake the kids and get everyone ready for the day. Shower, breakfast, last minute homework and off to school.
8:30AM – 9:30: Answer emails, schedule meetings.
9:30AM – 9:40: Do a quick 10 minute Power Stretch to get energized and focused. I can do this in my street clothes!
10:00AM – 11:30: Work session with my Corporate Master Trainer, Lisa, to go over instructor training curriculum and revisions to our manual.
11:30AM – 11:40AM: After sitting for an hour and a half I am ready for Back Body Focus to strengthen and open my body the other way. A perfect complement to a seated work session.
11:45AM – 1:00 PM: Chris (husband and business partner) and Amy, our business development director and I meet with prospective franchise partners. Always a high point in my week!
1:00PM – 3:00PM: Weekly meeting with my team: Caroline, Lisa, Amy, Jenni, Kiki, Kait and Chris.
2:10 – 2:20PM: Manage to squeeze in a quick 10 Minute Arms and Core combo with mybarre3 producer, Kait, right at our conference table during a break!
3:00PM – 4:00PM: Work on a presentation for a conference I am presenting at.
4:00PM – 4:30PM: Pick up kids from Spanish class, give them a snack.
4:30PM- 4:45PM: Manage to tackle 10 minute Leg Shaker workout in kitchen (with kids trying to follow along – always a good time!).
5:00 – 6:00: With legs still shaking from above, I hand off kids to husband and race out for impromptu Happy Hour. Sometimes letting go with good friends and a glass of wine is the best “yoga” out there in my opinion!
6:15PM – 8:30PM: Dinner with family, pick-up, homework, bath, stories, bed.
8:30PM – 9:30PM: Answer emails, FB, Pinterest (my new obsession). I have good intentions to also squeeze in Strong Core and Healthy Spine but I let it go.
9:30PM – 10:30PM: Hang out with husband, sip chamomile tea, and watch a favorite show. Mad Men or AI? Such a toss up!
10:45: Set my alarm to take Candace’s killer 6AM barre3 class tomorrow…determined this time to make it. NOTHING beats studio classes.
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
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.
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…”
“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…”
“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!