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8 Portion Size Tips for the Holidays … And Every Day!

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8 Tips to Manage Your Portion Sizes

Limiting portions can help you manage your weight, and ultimately even avoid illness and other health issues. However, learning what a “correct” portion size is, and sticking to it, can be challenging.

  1. Don’t skip meals! If you’re starving, you’re more likely to reach for less than stellar foods options and overindulge. Try to keep yourself nourished throughout the day. For most people, the best plan is to eat three well-designed meals and one or two snacks.
  2. Learn to measure your portions. In our super-sized world, we often consume multiple servings at a meal. Did you know that a serving of grains is the size of your fist? Or that a serving of protein is the size of your palm? One tablespoon is the size of your thumb? The photo above will help you judge sizes better.
  3. Use the Power of Smaller Plates. Studies have shown that eating from a smaller plate tricks your brain into thinking you have a bigger meal to consume. Save your larger dinner plates for special occasions and serve your regular meals on a salad or side plate instead.
  4. Slow Down! It can take your body up to 20 minutes to register that you had enough to eat. Scarfing down your food will only have you reaching for that second helping more quickly. Eating slowly and chewing your food thoroughly also improves your digestive system, by giving your stomach more time to properly digest the food. Be mindful when you eat – focus on the smell, flavors, textures and take time to really enjoy every bite.
  5. Drink Up! Drink plenty of water throughout the day. Staying hydrated will prevent you from eating when you are not actually hungry, since hunger is very easily confused with thirst. Staying hydrated will also make your skin look radiant, keep your energy levels up and help keep your hunger at bay.
  6. Call them “Treats,” not “Cheats.” We all have foods that are simply too irresistible to avoid. For me, it’s any kind of nut butter! Calling them a “cheat” can cause feelings of guilt and remorse. Try reframing it and calling them treats. Enjoying a treat once in a while will keep you on track, help you to not feel deprived and can also help manage uncontrollable cravings.
  7. Get Enough Sleep! Make sure you are getting 7 to 8 hours of sleep every night. Many of us tend to eat more and crave simple (“bad”) carbs when we are tired. Our bodies are looking for a quick fix to the energy slumps we are feeling. Stick to complex carbs such as veggies, whole grains and leafy greens. Healthy fats such as avocado and nuts are also great options that will boost your energy and satisfy your hunger!
  8. Don’t Snack From The Bag. Read the label, serve yourself one portion in a bowl, then put the bag away!

Enjoy!

FAQ: I Love Cardio, Is Barre Right For Me?

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You’re a cardio junkie, you’ve seen some clips of Barre classes, and you don’t get what all the fuss is about. They’re barely moving – how can that be a good workout?

Our runner-junkie, marathoner, and studio manager, Denise, is here to break down just how effective Barre can be as a complement to your cardio routine. Barre makes your stronger, improves flexibility, and provides a nice balance to some higher-impact, more jarring forms of cardio.

We’d love to chat with you about how Barre can help support YOUR fitness goals.

What to Expect at Your First Bolder BARRE Class

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Walking through the door for your first fitness class at a new studio can be intimidating! We are so excited to have you, and we promise you’re going to feel right at home. Here’s everything you need to know for your first Barre class:

  • Yes! You can do Barre whether you have a dance background or not
  • Please arrive 15 minutes early for your first class to fill out paperwork and get all set up for class
  • You will need sticky socks for Barre class – don’t worry, we sell them if you need them
  • Get yourself a couple pairs of light weights and any other props your instructor tells you

 
We can’t wait to meet you!

Pregnant Exercise

Barre and Pregnancy: Safe Exercises for Pregnant Women

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If What to Expect is recommending something for Mommas-to-be, you know it’s gotta be good! According to the experts (and countless new Moms we’ve worked with), Barre is an excellent form of exercise throughout pregnancy.

What Makes Barre Great for Pregnant Women?

According to What to Expect, “With your doctor’s OK, you can practice barre multiple times per week throughout your pregnancy without high risk of injury.”

In short, what makes Barre a great prenatal workout is the same thing that makes it an awesome workout for everyone: There are no high-impact exercises — like jumping or skipping — which can cause joint pain in anyone and is especially not recommended for pregnant women.

Instead barre focuses on small, isolated movements that create tone and strength without bulk (muscles you’ll need when you’re carting around your little one). While you shouldn’t be trying to lose weight during your pregnancy, gaining lean muscle can help with labor and delivery and will help you lose the baby weight later on.

Additionally, we keep our studios nice and cool, so you don’t need to worry about overheating. We always lengthen and stretch every muscle we work, so you’ll also get to release some of the tension you may find building up thanks to carrying around extra weight.

BolderBARRE Pregnancy Modifications to Know

General:

  • Listen to your body! Especially during the first trimester, your body may be telling you you need to take it a bit easier. Always feel free to take a rest when you need to.
  • Make space for your baby belly anywhere you feel tight or constricted. For example, you may wish to step your feet to hip distance apart instead of zipping the legs all the way together. Forward fold with the feet hip distance apart or even wider.
  • Most Mommas-to-Be have no trouble with weight work as it is typically done standing up. Listen to your body and take it easier if you need to.
  • In general, once you have a noticeable bump, you’ll want to limit the time you spend on your back. How long you can lay on your back depends a lot on your body and your pregnancy. Most experts suggest that a minute or two is fine — listen to your own body. Always roll onto your side and press yourself up if you feel you’ve been on your back too long.
  • Get your doctor’s approval to exercise during pregnancy and adjust with any modifications he or she thinks you should make.

Warmup, Plank & Pushup

  • During warm-up, skip the option to add a bounce anywhere it’s offered (we always start movements without the bounce, so you’ll know what to do).
  • During knee lifts, keep your knees lower if they’re bumping into your belly, or turn your toes out and knee lift to the side.
  • Plank is great for building your core and back strength, which you’ll want as your belly grows. However, modify onto your knees or the barre, as your belly grows if you feel any strain on your back.
  • Pushups can also be done on the knees or at the barre if needed.

Thigh & Seat

  • Most thigh and seat exercises can be done as usual. However, if you feel pain in the low back when pulling off the barre (e.g. Chair), switch to a standing thigh exercise.
  • Instead of folding all the way forward in foldover seat exercises, stand upright or on a diagonal, working with the lifted leg lower to the ground.
  • Carrying extra baby weight can be hard on the joints. Be cognizant of any pain in the knees and work higher if your knees hurt. Adjusting heel height or squeezing in on a ball can also help address knee pain.
  • If your feet hurt when lifting your heels, bring a mat to the barre to stand on.

Core

Core is one of the most variable sections of class for Moms-to-be. The most common changes you may wish to make would be getting off of your back and keeping room around your low abdomen for your bump (i.e. not pulling the thighs close to the belly). The three best positions to maintain are:

  • Sit upright and then hinge back at the hips to a 45 degree angle. Hold behind your thighs. Keep your spine straight. Support your low back with a ball. Walk your feet further forward if your belly is bumping into your thighs.
  • Turn over onto your hands and knees. Extend your opposite arm and leg. Switch sides after each rep or halfway through core. Depending on where you are in your pregnancy, you may also choose to tuck the toes and lift the knees to a bear raise, lifting and wrapping the core to support your belly.
  • Sit upright with ankles crossed or feet together in a butterfly position. Lengthen the spine and focus on deep breathing, lengthening the core and dropping the pelvic floor with each in-breath, lifting and engaging the core and pelvic floor with each out-breath (like a kegel – but for the entire pelvic floor and core unit – and sloooooow, with the breath).

Wherever it makes sense, you can always stick with your instructor’s choreography, even if you’re working with a different range of motion or in a slightly different position. That said, if the choreography doesn’t make sense for you, you can avoid boredom by varying things up. Within the three setups above, you can:

  • Switch up your speed by moving slower or faster
  • Change your range of motion moving bigger or smaller
  • Keep your hands behind your thighs but reduce the amount of weight they’re holding
  • Work with your breath to lift and engage your lowest abs as you exhale

Back Extensions & Hip Raises

  • Instead of laying on your belly, switch prone back extensions for working on hands and knees, lifting your opposite leg and arm.
  • Continue doing hip raises as usual. You may need to step the feet wide or work lower. You can also kneel on a cushion facing the barre (back upright) and follow the same choreography.

Stretch:

  • When in a lunge, do not twist toward your front leg. Instead, twist away from the front leg.
  • During pregnancy, the hormones in your body are releasing the tendons and ligaments around your hips to prepare the body for birth. Move very gently during hip openers to avoid overstretching in the groin and hips.
  • Avoid lying on your back for more than a minute or two. Take your figure four stretch with your upper body lifted, using your straight arms as a kickstand behind you.

We’d love to hear from you, Moms-to-be! Do you have questions about these setups? Looking for more interesting variations? We’d love to chat with you. Barre is such an awesome treat for Mom and baby, so let us know how we can help (and bring your pregnant friends in with you — we’d love to meet them!).

 

Thigh Exercise: Chair

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Our Bolder BARRE thigh workout, Chair, is a killer! This fantastic exercise works your thighs – both quads and hamstrings – as well as your back, core, and hand strength. And, depending on the choreography your instructor uses, you may also get a calf workout as well. See the full set up:

 

Want to come see this thigh burner (as well as the other tricks we have up our sleeves) in action? Get a 2-Week Unlimited intro package for $39.

Myth Busting: Weight Lifting Leads to Bulk

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We hear many women worry about “bulking up” from weight lifting. There’s several reasons that’s unlikely. Get the inside scoop from Rita:

This is not even to mention the incredible importance of weight lifting. In addition to looking fantastic by adding lean muscle, weight lifting also improves bone density and reduces your risk for a range of illnesses.

Get started with your first Barre class by taking advantage of our two-week $39 intro package.

Break Through a Plateau: Variety, Intensity, Consistency

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The change that comes with a new fitness routine can be incredible. Many of our clients see the difference in their posture and tone in as little as a month.

However, after 3, 6, or 12 months at the Barre, you might feel like you’re not seeing as much change. That’s totally normal! Doing the same thing time and again is going to get you the same results. The key to change is variety, intensity, and consistency. Here’s Rita to break it down:

 
Ready to try a new format? Book right here.