Studio owners Heather Kass and Anna McEvers have an amazing family of studios in the Seattle area. I’m so honored and thrilled to announce that they partnered with team member Angie Kahler to open a fifth studio. Read more about Angie below, and if you’re in the Seattle area, come visit her! We’re offering free classes at barre3 Roosevelt opening week, May 22nd – May 27th.

Perfect Day: Wake up without an alarm, run followed by a barre3 class (or online workout!), coffee while catching up on news, lunch with my mom/sister/sisters-in-law, afternoon of shopping/strolling, wining and dining with my hubby, dessert and a movie (romantic comedy or action).

My motto: “It’s never crowded along the extra mile.” -Dr. Wayne Dyer

I own a barre3 studio because: I want to share my passion for healthy living, and I enjoy the freedom as an entrepreneur.

Favorite barre3 move: Definitely Carousel Horse…love that burn!

My current fitness goal: To work out in moderation and maintain better balance between all areas of life. For so long I had these “crazy” running/fitness goals that exhausted me, but barre3 has given me a new perspective on what’s important – feeling good.

Before owning a barre3 studio: I had a running company training people to run 5k-marathons, taught yoga, and did personal training. I am so excited to consolidate my energy into just one focus with barre3!

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Kendall radiates positive energy and is a true giver to her friends, family, clients, and staff. Once you meet her, you feel like you’ve known her for years. Her classes are top notch, too. When I took her class in Portland, I didn’t even realize how hard I was working because she was so much fun! Stay connected with Kendall and the happenings at barre3 New Orleans on Facebook. See for yourself what makes Kendall a barre3 girl.

Perfect day: Spending the day with my husband, my girls, and my sweet dogs soaking up New Orleans. Whether it is a parade, music festival, road race, or backyard crawfish boil, it is impossible to be bored in Louisiana.

My motto: Follow no one. Follow your own dreams

I own barre3 because: Barre3’s core values are my core values. To live a bright, balanced, boundless life. To give generously. To take excellent care of myself and my family. To be the artist of my life. When I found barre3, I felt like I was home. Joseph Campbell wrote ” The privilege of a lifetime is being who you are.” Barre3 is who I am.

Favorite barre3 move: Now that is a hard question! I have to pick one? Right now I love Upside Down Seat Work. Anything that targets the back body!.

My current fitness goal: I am a perfectionist and have a tendency to push myself too hard. My current fitness goal, thanks to barre3, is to listen to my body more and respond to what it needs. I work at to my edge. I don’t push through pain anymore.

Before owning a barre3 studio: I worked in the beauty industry for 10 years and loved it! I traveled a lot and met amazing people. When I met my husband, I decided I needed to unpack my luggage for good and devote my life to my passion: wellness. My educational background is in Physical Education and Nutrition, so I headed to nutrition school and started a counseling practice. Along with my practice, I taught yoga and group fitness classes and loved seeing people get excited about their accomplishments. I felt like I was their coach on the sidelines, cheering them on. Now I get to do it everyday at barre3. Wow, how lucky am I?

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Source: MyNewRoots.org

There’s just something special about Mother’s Day brunch! We’ve gathered some healthy, delicious recipes for this special day from our favorite food blogs. Take a look and get inspired.

Gluten free Banana Pancakes

Raspberry Coconut Oat Macaroons

*We love using strawberries in this one since they are in season.

Hail Mary! Veggie Elixir

A Tasty Frittata

Quinoa Salad with Asparagus, Peas, Avocado, and Lemon Basil Dressing

*We like to use honey instead of agave. Sweetener is optional.

The post Honoring Mom: Mother’s Day Brunch Recipes appeared first on barre3 blog.

I am so excited to spotlight Jessica Neely, owner of barre3 Eugene. Her studio is warm and bright, just like she is. She has a wonderful ability to challenge clients and help them break plateaus, while still encouraging them to honor their body wisdom. Jessica fell in love with barre3 while visiting Portland, and I am so glad that she brought it to my hometown in Eugene! Get to know Jessica below.

Perfect day: Sleeping until 7:30am, taking barre3, afternoon with the family outside – hiking/park/etc, dinner out with my husband.

My motto: Sempre avanti (an Italian saying that roughly translates to “always forward”).

I own barre3 because: It brings balance to my life; being able to meld work, family and fitness together is priceless.

Favorite barre3 move: Seat work on all fours.

My current fitness goal: Ride my bike (with toddler in tow) to the studio more.

Before owning a barre3 studio I was: Working in a cubicle and hoping barre3 would come to Eugene!

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Have you ever met someone whose energy was so positive that you felt instantly energized just by spending a few minutes with her? That’s how we feel about Monica Spoelstra Metz. A certified nutrition counselor and lifestyle coach, Monica is all about helping people lead healthier, happier, more balanced lives. She also happens to be a master at concocting smoothies that are so delicious you can forget they’re also ridiculously healthy, like the Secretly Green Smoothie below. We can’t wait to work this one into our breakfast rotation!

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Before I started making smoothies part of my daily routine, I used to begin my day with a large coffee and a scone. Not a terrible thing to indulge in once in awhile, but certainly not the best foundation for a healthy and energy-filled day.

Smoothies have played a key role in helping me maintain a healthy weight, boost my immune system, stabilize my blood sugar and energy levels, and flood my body with nutrients and antioxidants. My basic smoothie recipe always includes a combination of fruit, vegetables, and healthy fats, and I try to rotate the ingredients regularly so my family can benefit from a wide range of nutrients throughout the week.

I named this particular concoction my “Secretly Green Smoothie” because no one—namely kindergarteners and other picky eaters—would ever suspect there are veggies in it. This is especially helpful if you’re preparing food for a smoothie newbie, or when you’re simply tired of your daily banana-and-spinach combo.

Celery’s a bit of a nutritional sleeper; you may think of it as part of the supporting cast in a tuna salad or soup base, but it’s actually an excellent source of Vitamin K (supports healthy blood coagulation and bones), as well as phytonutrients that reduce and prevent inflammation in the digestive tract and blood vessels. Zucchini, another mild vegetable, actually packs a significant nutritional punch; it’s a great source of fiber and Vitamin C, and also provides manganese, potassium, folate, and Vitamins B6 and B12.

The strawberries and orange provide natural sweetness, fiber, and a mega-dose of natural Vitamin C, which can be absorbed much more efficiently by the body than a supplement can. I add almond milk and chia seeds for some healthy omega 3 fatty acids, and a bit of raw beet for additional antioxidants and color.

Blend one of these ruby rockstars up for breakfast, and you’ll definitely keep the hunger pangs at bay all morning.

If you’re pressed for time in the morning, here’s a tip: The night before, prep and chop the celery, zucchini, beet, and orange, and store in a glass container with an airtight lid.

SECRETLY GREEN SMOOTHIE

Serves 2

8 ounces filtered water
8 ounces almond milk – homemade or store bought
3 stalks celery (organic if possible) – trim rough ends and chop
1 zucchini, chopped – if using conventional, peel zucchini
1/4 medium-size red beet, peeled and chopped
1 orange, peeled, seeded and chopped
1 1/2 cups frozen strawberries (organic if possible)
2 tablespoons whole chia seeds (available at most natural food stores)
2 tablespoons ground flax seeds

**A note from Sadie:  For my kids, I added some pitted dates to make it sweeter.  I also recommend fresh strawberries (and more of them!) when they are in season with ice to make it cold.

Place ingredients in a high-speed blender such as a Vitamix, adding the frozen fruit last. Blend until creamy and smooth, and serve. Salud! 

Monica Spoelstra Metz is a certified nutrition counselor and lifestyle coach. She helps people get serious about their health and figure out what to eat so they can have more energy, look and feel younger, and lose the extra weight that has been bumming them out for years. Find out more at monicametz.com.

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This Mother’s Day I am reflecting on the power of being a mother and how our wisdom, both in words and in actions, impacts our children. My mom is a huge influence on my life and career path. My earliest memory of yoga is when I was about 5 years old, watching my mom practice in her bedroom with the sun pouring in through the window. She had a little paperback book that she followed to figure out the different poses. Just watching her imprinted a positive association about taking care of yourself, and I carry that with me to this day.

Here are some words of wisdom from my mom that continue to guide me. I’d love for you to share any advice, tips, or thoughts from your mom, too!

• “Choose people who feed you, make you feel full and happy, rather than people who suck up all the good energy and leave you feeling depleted.”   I have built my entire company based on surrounding myself with people who “feed me” literally and figuratively!  We teach classes with this advice in mind as well.  Have you ever noticed how energized versus depleted you feel after barre3?
  

• Her advice on being sick still plays in my head every time I feel the slightest tickle in my throat. “It’s your body telling you to slow down. Honor it.”

• “Listen to your dreams.” barre3 wouldn’t exist if I hadn’t followed this mantra!

• “I know you are going to make the right decision.” Her vote of confidence, even in sticky situations, still amazes me.

• “He’s a keeper.” And he still is…

Big love to you, Mom, and to all mothers out there reading this.

Happy Mother’s Day.

Love,

Sadie

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We celebrate Moms every day at barre3, but on Mother’s Day, we like to give them some extra-special attention. Need some ideas for how to pamper your own Mom next Sunday? Check out these picks from our team members—everything from a cool carryall to a foodie’s dream cookbook. And don’t forget to bring your Mom in to your local studio on May 12 for some serious mom-love (and, of course, a fantastic workout)!

1. Founder Sadie Lincoln and Manager of Franchise Operations Caroline Weiner agree that every mom needs a stylish tote!  Caroline knows her mom will love this Bright Stripe Carry All  Mother’s Day gift from Sadie’s hometown in Eugene, OR.

2. Special Projects Manager, Kait Hurley loves to gift beauty products from the Body Deli. This superfoods-based skincare will leave Mom feeling radiant.

3.  Burt’s Bees lotion is Corporate Master Trainer Lisa Schale-Drake’s favorite since it’s safe for Mom and baby.

4. Amy Leclerc, Vice President of Sales and Marketing, recommends Alice Waters’ book, The Art of Simple Food, as the perfect resource for eating locally and seasonally.

5. Operations Manager Candace Ofcacek and her mom wear these colorful bangles to barre3! Candace says you can’t go wrong shopping the betsy + iya collection.

6. Operations Manager, Jenni Johnson, loves to start and end the day with a big cup of hot tea. Her favorite pick for Mom is this glass teapot and bamboo tea box.

The post barre3 approved: Mother’s Day Gifts appeared first on barre3 blog.

Christina Delaney, barre3 Morristown

My younger sister started taking barre classes in Florida and insisted that I try it out.  It was just my luck that a barre3 studio was opening close to my home. I signed up for a free trial class and it was the best thing I ever did! After consistently attending classes for six weeks, I was able to fit back into my pre-pregnancy size 4 clothes again: a feat I didn’t think I would ever accomplish within the first year of having my daughter (let alone six weeks).

With almost all exercise programs we are taught that big movements mean big changes. barre3 challenges that statement and frankly blows it out of the water. It is just incredible how such little movements can change the appearance of my body. Even at the peak of my competitive figure skating career, I didn’t look and feel this good!

Now that I am back to work, I have promised myself and worked out a schedule with my “family time” to get to class three days a week and I will move mountains to get there. After class, I feel like I can re-enter the world again a little taller and a lot calmer. Between the wonderful owners, motivating instructors and the childcare providers, my barre3 studio truly feels like a family to me. I feel the barre3 way of life has completely transformed me and I couldn’t be happier!

Nicole Leszewski, barre3 Portland

After having my second child, I was looking for a way to get into shape and heal the abdominal separation I developed while pregnant. Fortunately, I found barre3 and my life has changed because of it! barre3 has become an integral part of my life. From the first class, I knew I was hooked. Eight weeks and 15 pounds later, it has been so worth it! The one hour a day (5-6 times a week) I commit to is efficient and inspiring. The instructors have always been knowledgeable and accommodating to my postpartum needs, providing me with appropriate modifications.

My separation has healed and my core is so much stronger! Also, the excellent childcare that is provided allows me to have peace of mind, and focus during that hour of self care. barre3 has become more than a way to “lose the baby weight.” It is an influential and life-changing experience for me, finding strength and peace within myself. This truly is a community that lives its truth, and has inspired me to live mine.

Liz Hinchliffe, barre3 Bend

 

Since beginning my journey with the barre3 crew in Bend, Oregon, I’ve lost 31 pounds and counting. Surprised? Definitely. I was only going for those last 11 pounds of baby weight but funny things happen when you take a risk, partner with barre3′s concept of becoming a healthier you, and are surrounded by instructors who believe in you…you persevere through your goals.

Mel Biggs, barre3 Knoxville

I have noticed major changes practicing barre3. First and foremost is my state of mind. I can walk into class completely frazzled and “out of it” and by the end of the hour, I feel centered, balanced, and I can breathe again. My arms are toned, my legs look long and strong, my core is getting stronger every day, and my butt has definitely been lifted and shaped! I love the results.

The post barre3 celebrates moms appeared first on barre3 blog.

barre3 loves twists! Not only are they famous for carving out your waistline and flattening your tummy, but they help to alleviate tension, and invigorate and re-energize the body. Our anatomy expert, Christa Causey, shares a few of my favorite benefits of twists with us below. Check out what twists can do for spine health, posture and our body’s ability to detox.

1. Twisting improves our ability to move freely without pain. For most of us, age, stress and lifestyle have slowly hindered our ability to move freely. Over time the soft tissue surrounding and supporting the spine begins to shorten, inhibiting mobility. This leads to instability in other areas of the body as we try to  compensate for the restricted movement.

Actively twisting through the spine allows the muscles, tendons, ligaments and fascia of the spine, abdomen, rib cage, and hips to lengthen. By maintaining mobility through gentle, daily rotation in the cervical and thoracic spine as well as the hips, you’ll allow for more stability in the lumbar, spine and sacral area, helping to prevent and alleviate low back pain.

2. Twisting helps us stand tall and breathe easier. Lengthening the tissues around the spine, abdomen, rib cage, and hips helps you to improve posture and stand more upright. This creates less stress on the joints and can improve overall back health. Proper posture meanwhile can also help reduce overall tension within the body. As twists help to stretch the muscles of the shoulders, back and hips, where tension is most often held, improved posture can help with respiration as the thoracic spine and ribcage are allowed more mobility for deeper more relaxed breathes.

3. Twisting stimulates the digestive tract and detoxes the body. Have you ever heard an instructor comment on how twisting helps to detoxify the body and wondered how simply rotating the spine can accomplish such a feat?  While we can’t wring out last night’s cocktail, twists can boost your body’s natural detoxification system. As you rotate, the body’s organs are compressed. This forces blood laden with metabolic wastes out of the organs. Releasing the twists allows fresh, oxygenated blood to rush back in, stimulating the organs and allowing for speedier tissue repair and increased energy. In addition, twisting acts as a massage for the gastro-intestinal tract which can help to improve digestion and reduce bloating and abdominal discomfort.

Did I just inspire you to do some great core work? We do twists in every studio class. Join us for a live class by signing up at a studio near you. No studio near you? Try one of my favorite online workouts, 40 minute barre3 Twist, led by Jenni Johnson.

Sources:

www.researchgate.net/…Muscle_tension…/d912f5098d9dc11166.pdf

http://www.ncbi.nlm.nih.gov/pubmed/18270354

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When it comes to quick, delicious (and healthy!) weeknight meals, a little pre-planning can go a long way. Julia Sarver of Glow Health Coaching shares her tips for five minutes of prep that will add flavor to a wide variety of dishes!

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Creating healthy and great tasting meals at home doesn’t have to be complicated. In fact, stocking your pantry with the right combination of ingredients makes it super simple to create quick meals that taste like they come from a gourmet restaurant, but without all the salt, excess fat, and other ingredients you don’t want. One of my favorite (and most flexible) combinations is a blend of Mediterranean flavors.

Mix together 1 cup chopped artichoke hearts (frozen or in water), ½ cup chopped sun-dried tomatoes, and 12 sliced Kalamata olives. This trio packs a nutritional punch, as artichokes are a great source of folate and dietary fiber, sun-dried tomatoes are high in Vitamin C and iron, olives provide healthy fats, and all three are antioxidant-rich.

This combo is also ultra-versatile, and you can use it in several different ways:

1. Add 1 cup of mix to 1 cup cooked quinoa for an easy lunch that’s great on the go. Mix in chopped spinach or lettuce for an extra nutritional boost.

2. Scramble two eggs with ½ cup of the Mediterranean mix + 1 cup shredded kale, collard greens or spinach for a fresh take on brunch or a light dinner.

3. Top salmon, cod, or other firm wild-caught fish with 1 cup of this mix and roast in the oven to add flavor to your dose of healthy omega-3 fatty acids.

4. Sauté a chopped chicken breast with 1 cup of the Mediterranean mix for a quick one-pot meal.

This blend stores in the refrigerator for up to a week and can be used any time your meal needs a little flavor boost. Enjoy!

- Julia Sarver

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