6 Ways Bar Method Can Help Heal Your Post-Baby Blues

This post was authored by Sarah Porter, Certified Instructor at Bar Method Winter Park and National Coach/Evaluator for Bar Method.

So your bouncing bundle of joy has arrived — congratulations, mama! Cue endless hours of just staring at your darling babe. Hopefully, your baby will sleep through the night and allow you time to refresh. Maybe you’ll even find that breastfeeding is a breeze and your little one is so amenable that carrying on with life is simple. Who said motherhood was hard?

But wait — what happens if you’re not feeling this way? It’s more than likely that you’re completely exhausted, sore and tired. You might start to feel like you’re losing your mind or become weepy for no reason. What’s happening is called the “baby blues” — and it’s actually normal.

While getting support from your partner, family, and friends is extremely important during this trying time, you need to find time to do the things that bring you joy and keep you on an even keel. Whether you gave birth vaginally or via caesarean section will play a role in how quickly you can spring back into your Bar Method regime — but as soon as your OB says it’s okay, jump back on that bandwagon. Exercise is actually one of the best ways to cope with those baby blues. Read on for six reasons why getting back into class can help.

1. You’ll experience endorphins. Better than a cup of coffee and almost as good as sex, the feel-good vibes you get from successfully completing three sets of thigh work can reinforce the feeling that you truly are a super mom.

Carrie Mack
Carrie Mack, a regular Bar Method student, instructor and mom to Wyatt agrees that class made all the difference when it came to her energy, happiness and confidence after giving birth. “After I had my son, I started experiencing the “baby blues”. I had a pretty tough recovery from labor and struggled with breastfeeding and getting sick during the first month. I spent most days feeling a sense of sadness that I couldn’t shake. I knew something was different.

She continues, “The first class I took post-pregnancy saved me. It refreshed my new mom mind and calmed my spirit. I was able to focus that entire hour on me. I felt renewed and reenergized and it literally took away the blues I was feeling. Every class I’ve taken since then has made me experience this same feeling of being refreshed and reenergized. I am a better mom because of this.”

2. You’ll raise your energy levels. Working out revives your inner stamina and strength. Having an hour to yourself to work on your fitness will mentally help you to deal with life and your newborn more easily. You might think, ‘Oh, I am exhausted and I just can’t do this!’ Instead, I promise you’ll feel so much better after taking an hour to replenish you.

3. You’ll lose baby weight. I’m always blown away by the post-natal clients at our studio — they bounce back to their pre-baby weight so fast. Talk about a confidence boost!

4. You’ll re-strengthen your core muscles. Remember how pushups, bent-elbow lifts, and reverse pushups made your upper body look fierce? Well, those same exercises are going to give you the strength to carry your baby around (plus all the gear that comes with him or her). Don’t forget that your Bar Method instructors are all extremely knowledgeable. Let your teacher know if you’re concerned about pain in specific areas so you can modify exercises as you need to as you work to get back to your strong self again.

5. You’ll remodel your pelvic floor. Pregnancy and delivery can cause chaos on your pelvic floor muscles. In fact, The Bar Method’s focus on consistently firing up your abdominals and squeezing your glutes is the perfect remedy for retraining that area. You’ll even be able to sneeze with confidence. All praise be to back-dancing!

6. You’ll enjoy social interaction. Don’t underestimate the benefits of hitting class with your Bar bestie again after having your baby. Spending time with others can help you rediscover your motivation and keep you inspired to stay healthy.

“Class enabled me to redefine myself as a young woman and not just a mom,” Kelly Higuera, a Bar Method student and teacher says. “I had a wonderful group of women who helped inspire me and motivate me daily. I truly believe that The Bar Method is why I can look back on pregnancy and post-pregnancy and think about how enjoyable my life was at the time.”

Remember that your Bar Method instructor will be there to welcome you to each class and constantly remind you of how strong you are — along with how amazing and strong your body is. Don’t deny yourself of that love. You deserve it.

Did Bar Method help you get over your post-baby blues? Tell us about your experience in the comments.

Anniversary Tributes

Below are a few words from our Founder, Burr Leonard, and CEO and President, Jay DeCoons, in honor of Bar Turning 15.

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As we celebrate our 15th anniversary, I want to thank you, Bar Method students, for inspiring and guiding me as I developed The Bar Method into what it is today. I started with no more than a few untested ideas about the potential of exercise to change people’s lives, among them that we are all naturally courageous and that every person can bring about amazing changes in themselves with work and practice. As I tried out these ideas, I watched you bond with each other and learned that you do your best as part of a community where every member is noticed and believed in. I was excited to see you focus your minds and discovered that when you did that, your bodies changed faster. Your feedback about how The Bar Method helped or didn’t help you with old injuries and conditions confirmed my conviction that The Bar Method needed to be thoughtfully crafted and knowledgeably taught. And last but not least, you made absolutely clear that you change faster, think more clearly, find more courage, and come out of class with better results when you’re having fun.

I salute you, intrepid Bar Method students, for bringing my ideas to life with passion, grace, wisdom, good humor and a positive spirit beyond what I could have imagined.



Happy 15th Anniversary! We are thrilled to be celebrating 15 years of Bar. With the increase in competitive fitness offerings in the market today, we know you have choice and we are honored that you continue to choose Bar Method. I have never been more confident in our future for one simple reason – the technique that our Founder, Burr Leonard, created 15 years ago. I have heard so many incredible stories of transformation and that fuels me and our team to continue to share our story of differentiation with the world. We will continue to innovate and refresh our offerings so that you – our long-time and dedicated clients – continue to feel inspired and challenged. Over the coming months you will hear about new classes, music, studio improvements, apparel and other touches aimed at improving our connection with you. It is our aim to find ways to surprise and delight you! Thank you for all you have done to help us grow this great brand and for supporting our amazing owner community of talented female entrepreneurs.



Don’t forget to share your #whydoyoubar story for a chance to win a limited-edition CURL FOR CUPCAKES top! Check out Jay and Burr’s story for inspiration!

The Bar Method Turns 15



August 18th marks The Bar Method’s 15th birthday and we want to celebrate with you — all month long! To commemorate the special occasion and vibrant Bar Method community of studio owners, teachers and students, we’re ringing in our milestone with 15% off specials, student giveaways, FREE CLASSES for new students (bring your friends!), throwback playlists and so much more. Check in with your local studio for a schedule of specific events and offers so you don’t miss out on the festivities.

Join in on the fun now by telling us WHY you come to class and what you love most about it. Whether you’ve healed after an injury, taken class through pregnancy or transformed your body and what it can do, we want you to share your #whydoyoubar story. Not only will you be entered to win an exclusive ‘CURL FOR CUPCAKES’ tank to sport around town, but you’ll be featured alongside Bar Method students from across the country who inspire and motivate with strength, length and grace.

Cheers and high-fives for your dedication, hard work and helping us make The Bar Method the effective and adored workout that it has become in the last decade and a half. We couldn’t do it without your feedback and enthusiasm, and can’t wait to celebrate with you!

Can’t make it to your local studio during our extended birthday bash? Follow The Bar Method on Facebook, Instagram and Twitter to keep up with the highlights as we share them.

Summer Sprint Final Stretch!

Cheers! You’re in the final stretch to feeling stronger, more confident and beautiful!


Be Proud of your Commitment

Though the challenge is ending this week, your commitment is not! You are at the critical point of forming a habit with your routine. Consider what you’ve been able to accomplish during these past few weeks, and how your body and mind feel. Did you stay in thigh-work without breaking, and perhaps even work a little lower? Did you complete that final pushup, and maybe discover that you really can do a few more on the balls of your feet than you thought? Did you get a better night’s sleep? Marvel in your results, and carry them forward.

It’s Time to Restore



Hydration is the remedy for after a good workout to restore the body’s natural electrolytes.

Avoid: Salt and foods that contain preservatives and flavor enhancers, such as monosodium glutamate, table salt, nitrates and sulfites.

Why: These foods are natural diuretics. Fluids move fluids, so drink lots of water and juice and eat foods that have high water content.

Try: Coconut water, cucumber juice, watermelon juice, kombu kelp, lettuce, zucchini, pineapple and asparagus.

Feeling too Hydrated?

• Make a Cucumber Flush Juice. This juice, which is a natural diuretic, is perfect for those days when you feel like your body is holding a little extra water (see the below for the recipe).



Inflammation is the body’s natural response to injury and irritants.

Avoid: Foods common to the American diet, like gluten, refined sugar, caffeine, processed meats and dairy.

Why: Most Americans eat a diet full of inflammatory foods which can lead to obesity, diabetes, stroke, and heart disease.

Try: Eating foods in their natural state (fresh veggies, fruits, seeds, grass-fed meats, organic poultry, herbs) all naturally have anti-inflammatory properties.

Make a Chai-Spice Shake. Loaded with anti-inflammatory properties, this creamy shake boasts the fragrance of garam masala and the natural sweetness of dates. (see the below for the recipe).


Natural Pain Reliever

Avoid: Foods that promote inflammation like white sugar, white flour, alcohol. caffeine, processed foods, soda, and foods with artificial flavorings and sweeteners.

Why: Numerous studies have shown curcumin’s anti-inflammatory effects to be comparable to the potent drugs hydrocortisone and phenylbutazone, as well as over-the-counter anti-inflammatory agents such as Motrin.

Try: Ginger’s cousin Turmericcontains the pigment curcumin, which has even more benefits for the body. Curcumin is a completely natural pain reliever, and thus eliminates pain without toxic side effects such as ulcer formation and intestinal bleeding that are possible when taking leading pain-relieving drugs. Incorporate turmeric (juice, pills, powder), Sour cherry juice, Calcium lactate, Traumeel  and Arnica supplements into your diet.

Make Turmeric Ginger Lemonade. Turmeric has long been used to reduce pain and to support digestion and liver health. To keep this powerful anti-inflammatory lemonade a low-glycemic treat, use stevia to sweeten it. (see the below for the recipe)


Recipes from Urban Remedy

Recipes are created by Urban Remedy Founder, Neka Pasqaule. These recipes are featured in her book, “Urban Remedy, The 4-Day Cleanse Retreat Book” available at UrbanRemedy.com.


Cucumber Flush Juice


1 ½ cucumbers

1 daikon radish

2 Granny Smith apple

1-inch knob fresh ginger

Cut the vegetables and apples as needed into pieces that will fit into the chute of your extraction juicer. Then, following the manufacturer’s instructions, juice all of the ingredients in the order given. Pour into a tall glass.

Makes 1 serving


Chai Spice Shake


1 ½ cups (12 fl oz/375 ml) cashew milk

½ cup (2 oz/60 g) unsweetened shredded dried coconut

4 Medjool dates, pitted and coarsely chopped

½ teaspoons garam masala

3 tablespoons raw protein power (we recommend Sunwarrior brand)

In a blender, combine all of the ingredients and blend on high speed for 45 seconds. The smoothie should be smooth and thick. Pour into a tall glass.


Turmeric Ginger Lemonade

2 lemons, peeled

1-inch (2.5-cm) knob fresh turmeric

1-inch (2.5-cm) knob fresh ginger

1 1/2 cups (12 fl oz/375 ml) filtered water

Liquid stevia to taste

If necessary, cut the lemon into pieces that will fit 
into the chute of your extraction juicer. Following the manufacturer’s instructions, juice the lemons, turmeric, and ginger in that order. Flush the juicer with the water
to extract any additional juice from the turmeric and ginger. Pour the juice into a tall glass and stir in the stevia.


Want more from Urban Remedy? Use promo code BARMETHOD to receive 10% off your next online order (http://www.urbanremedy.com)

The Bar Method Shake


Have you ever wondered what’s really happening when your muscles start to shake during thigh or seat work? Or, what’s causing that unstoppable tremble in your working leg during round back? Teachers encourage it and use it as an indicator that you’re making changes in your muscles, but what’s really going on?

The shake we all love to hate starts deep in the muscle fibers and is a result of the type of exercises and challenges we use in The Bar Method. In most physical activities, your muscles are able to turn on and off as they contract and relax through a cycle of movement; however, in The Bar Method we challenge the muscle endurance by holding sustained contractions for longer periods of time before coming out to change positions or stretch. This sustained stress causes the muscle to burn through its reserves of fuel to the point of exhaustion. Once that local fuel store is almost depleted, the muscle starts relaxing and contracting at a high rate of speed to conserve the remaining energy and help you remain in positions for those last 20 or 30 counts.

As with any type of exercise, your body will adapt to the challenge if you perform these exercises consistently and your muscle endurance will improve, delaying the shake. The beauty of the Bar Method exercises is that you can always increase the challenge. Dropping lower in thigh, shrinking the range of motion down in seat work, or drawing your top leg even closer to the barre in round back all reset the bar and allow you to work through a new threshold of shaking.

Improving your muscle endurance is one of the greatest benefits of the Bar Method and one that carries over into other activities allowing you to ski top to bottom at Vail without feeling your legs burn or to reach the top of Lookout Mountain on your road bike in record time. So, the next time you’re in class and you feel your muscles start to move, embrace the shake. It’s not just a catchy phrase; you really are challenging your body to reach a new level of strength and endurance.


Blog contributor:

View More: http://lizbphotography.pass.us/meghanjustinhudson2014







Meghan Dukes, DC, MSPT

Body In Motion Chiropractic & Functional Fitness
Denver, CO

Instructor, The Bar Method Denver-Stapleton
Coming Soon!


Summer Sprint is in Effect!

We hope you’re enjoying the challenge as well as the recipes and nutrition tips from our partner Urban Remedy. Congratulations on completing your first week!


The More Classes You Take, The Better You’ll Feel

A consistent Bar Method routine brings your body into the perfectly delicate balance of muscle soreness and strength. You’ll find that taking class more, rather than less, will help your body recuperate more quickly. This is in large part due to the important stretching that is thoughtfully interspersed throughout class, creating longer, more pliable muscles.

Stick with your commitment – hopefully you’re already seeing the difference in your body. Feeling proud of your commitment and what you’ve already accomplished.



As we all know, working out consistently + eating right will get you to your goals even faster. Our friends at Urban Remedy recommend eating the rainbow! Nature offers a full spread of colored foods for good reason. Each group of fruits or vegetables of one color offers different nutrition. Here’s the shorthand list:

The Reds: Polyphenol neutralizes free radicals and inhibits inflammation; powerful antioxidant.
The Oranges: Beta-Cryptoxanthin supports eye, bone and cell growth; Alpha-Carotene supports the immune system; Vitamin C supports the immune system.
The Yellows: Limonoids might lower cholesterol and help fight cancer; Lutein and Zeaxanthin support eye health; Vitamin C.
The Greens: Chlorophyll rebuilds and replenishes our red blood cells, boosting our energy and increasing our well-being; Vitamin K supports bone and blood health.
The Purples: Indoles may fight against cancerous cells; Anthocyanis are antioxidants that support brain functioning and may reduce the risk of heart disease.

Try the Rainbow

Recipes are created by Urban Remedy Founder, Neka Pasqaule. These recipes are featured in her book, “Urban Remedy, The 4-Day Cleanse Retreat Book” available at UrbanRemedy.com.‬


Orange Grapefruit Chia

Packed with vitamin C, energy-boosting chia seeds, and a big dose of omega-3 fatty acids, this tasty juice is guaranteed to get you out the door in the morning.

1 pink grapefruit, peeled

3 juice oranges, peeled

1 tablespoon chia seeds

Cut the fruits as needed into pieces that will fit into
the chute of your extraction juicer. Then, following the manufacturer’s instructions, juice the fruits. Pour into a tall glass, add the seeds, and stir well to prevent the seeds from sticking together.

Makes 1 serving


Tricolor Slaw

This beautiful blend of cabbage and kale is great for your digestion and for keeling your GI tract healthy. There is a hefty measure of sesame seeds and oil, which are rich in minerals like copper and magnesium.

1/4 head purple cabbage, finely shredded

1/4 head napa cabbage, finely shredded

1/2 bunch Lacinato kale, finely chopped

2 carrots, grated

1/2 red bell pepper, seed and cut into julienne

1/4 bunch fresh cilantro, chopped

1/4 cup (11/4 oz/35 g) raw sesame seeds


2 tablespoons soy-free miso

2 tablespoons cold-pressed sesame oil

1 tablespoon cold-pressed flax oil

2 tablespoons cider vinegar

1 tablespoon coconut palm sugar or maple syrup

1 teaspoon peeled and finely chopped fresh ginger

1/2 clove garlic, minced

To make the salad, in a bowl, combine the purple and napa cabbages, kale, carrots, bell pepper, cilantro, and sesame and toss to mix.

To make the dressing, in a small bowl, whisk together the miso, sesame and flax oils, vinegar, sugar, ginger, and garlic.

Drizzle the dressing over the salad and toss to coat evenly.

Makes 1 serving


Beet and Zucchini Carpaccio with Pine Nuts

Simplistic and colorful dish that celebrates the humble beet, which contributes to good liver health, oxygenates cells to increase stamina, calms the spirit, and supports normal blood pressure levels.

1 large beet
1 zucchini, about 5 inches (13 cm) long

Extra-virgin olive oil, for drizzling

1 teaspoon coarse sea salt

3 tablespoons raw pine nuts

Using a mandoline or a sharp knife, slice the beet and zucchini as thinly as possible.

Transfer the beet and zucchini slices to a plate, drizzle lightly with the oil, and toss to coat evenly. Sprinkle with the salt and pine nuts.


Superfood Sea Salt Trail Mix

This is a simple blend of superfoods rich in minerals and antioxidants. Pack a batch when traveling or otherwise on the go. It keeps your blood sugar balanced and is easy to carry.

1 cup (5 oz/155 g) sunflower seeds

1 cup (5 oz/155 g) shelled pumpkin seeds

1/2 cup (4 oz/125 g) raw cacao nibs

1/2 cup (4 oz/125 g) raw sesame seeds

1/2 cup (4 oz/125 g) dried goji berries

1/4 cup (11/2 oz/45 g) golden raisins or dried currants

1/2 cup (11/2 oz/45 g) dried coconut flakes

1/4 teaspoon Himalayan pink salt

In a large bowl, stir and toss together all of the ingredients until well mixed. Transfer the mix to small zippered plastic bags to tote for low blood sugar moments.

Makes about 4 1/2 cups (8 oz/250 g)


Want more from Urban Remedy? Use promo code BARMETHOD to receive 10% off your next online order (http://www.urbanremedy.com)

Sprint To Summer

With Summer just around the corner, it’s time to start finalizing vacation plans, camp schedules, and working to get yourself feeling great on the inside and out! To help, many of our studios are running a Summer Sprint Challenge, where clients are encouraged to take 15 classes and to eat and healthy and clean foods for 21 days (note: some studios may have a slightly different version of the challenge!). Whether you are joining us on this journey or simply working your own program, we’re here to help you feel strong, confident and beautiful for Summer.


Set Goals


Write down what you hope to accomplish by completing the challenge in both the short term and long term: what you would like to achieve in the next few weeks, where you see your ideal self in six months and where would you like be a few years from now. Before you accomplish anything, you’ll have to consciously recognize that you want it. We’d love to hear about your goals in the comments section at the end of this blog!


Commit to a Schedule

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The most challenging aspect of any exercise plan is commitment. Bar Method classes generate the best results when taken 3-5 times/week, which gives your body and mind time to absorb new exercises and learning with appropriate muscle recovery. Improve your chances of commitment by scheduling your classes weekly, and treat these blocks of time as you would any important business or personal event! For the Summer Sprint Challenge, push yourself and get into the studio 5 times a week – once you work class into your daily routine it will be easier than you think. And you’ll start to notice a difference in how you feel!

Create Healthy Eating Habits

Over the next 3 weeks, we’ll share healthy recipes and nutrition tips from our partner Urban Remedy, a plant-based organic food company that embodies the belief that Food is Healing. Blending ancient medicinal principals with modern culinary innovation, they offer the cleanest, naturally functional food. All of Urban Remedy’s ready-to-eat meals, snacks and cold pressed juices are certified organic, certified non-GMO, gluten free, and low glycemic. Follow their tips each week and/or jump start your efforts by using the code BARMETHOD for a 10% discount on all food and juices at Urban Remedy online!

Drink Warm Lemon Water

It’s important to start the day with a system booster. Drinking warm, lemon water a is great way to alkalinize the body naturally and to flush your system first thing in the morning.

Make Green Juice

Green juice also helps to alkalinize the body naturally. It’s cleansing and energizing, saturating the body with essential phytonutrients. Phytonutrients, which are simple nutrients that come from plants are some of the most power-packed substances on the planet. For some people, green juice can taste unpleasant, but you’ll find that, as you get accustomed to it, the juice will help reset your body so you don’t experience sugar or caffeine cravings. Try a juice featuring with E3Live, a brand of highly nutritious blue-green algae, for a great energy booster. See our healthy green juice recipe below!

Eggs for Breakfast

Make dishes that provide a good dose of nutrients for energy during the day and that are delicious and satisfying. Eggs boost blood and the yin in your body, are high in Vitamins A and B and are a good source of protein. The yolk, rather than the white, hold this rich array of nutrients. Whenever possible, use organic omega-3 rich eggs from pastured hens. See below for the recipe to Pouched Eggs with Avocado Salsa and Cilantro.

Plant-Based Foods for Lunch

Easting mostly plant-based foods is one of the best things you can do for your health. Plants contain valuable phytonutrients, fiber, antioxidants, vitamin, and minerals. Also great for you is flaxseed oil, which is rich in lignans, antioxidant and essential omega-3 fatty acids. Check out the the below recipe for a Spinach-Hemp-Currant Salad.

Savory and Satisfying Dinners

You’ve had a busy day, we are sure you have an appetite, pick dishes that are savory and satisfying. Try Pad Thai Vegetable Noodles. A Thai classic made with plant-based ingredients. This dish is a bit time-consuming, but worth the effort. Ginger supports digestion and you get a plethora of healing phytonutrients from the zucchini, daikon, carrots, red pepper and herbs. (see below for the recipe)

Recipes from Urban Remedy

Neka + Juice

Recipes are created by Urban Remedy Founder, Neka Pasqaule. These recipes are featured in her book, “Urban Remedy, The 4-Day Cleanse Retreat Book” available at ‪UrbanRemedy.com.


2 kale leaves

1/4 bunch fresh flat-leaf parsley

1—2 cups (1—2 oz/30—60 g) spinach leaves

4 celery ribs

1 cucumber

1 tablespoon E3 Live

Cut the vegetables as needed into pieces that will fit into the chute of your extraction juicer. Then, following the manufacturer’s instructions, juice the kale, parsley, spinach, celery, and cucumber in the order given. Pour into a tall glass and stir in the E3 Live.

Makes 1 serving


Avocado Salsa and Cilantro

1 avocado, halved, pitted, peeled, and cut into 1-inch (2.5-inch) chunks

1 cup (6 oz/185 g) cherry tomatoes, halved

Leaves from 1 bunch fresh cilantro, coarsely chopped

Juice of 3 limes

1/4 jalapeño chile, finely chopped

1 teaspoon sea salt

1/2 cup (4 fl oz/125 ml) apple cider vinegar

Filtered water

2 organic eggs from pastured hens

In a bowl, combine the avocado, tomatoes, and cilantro. Drizzle with the lime juice, sprinkle with the chile and salt, and toss to mix evenly. Set aside.

To poach the eggs, divide the vinegar evenly between
2 small bowls. Crack 1 egg into each bowl, taking care not to break the yolk. Let the eggs stand for 5 minutes.

Meanwhile, pour filtered water to a depth of about 3 inches (7.5 cm) into a saucepan and bring the water to a boil
over high heat. When the eggs have stood for 5 minutes, using a whisk, swirl the boiling water to create a whirlpool effect, then carefully slip 1 egg with its vinegar into center of the whirlpool. Continue to swirl the water around the perimeter of the pan until the water returns to a boil. The egg white will begin to wrap around the yolk. As soon as the water returns to a boil, reduce the heat to medium and gently simmer the egg, frequently swirling the water, until the white is just set and the yolk is still runny, about
2 minutes. Using a slotted spoon, gently remove the egg from the water and place it on paper towels to gently blot it dry. Repeat with the remaining egg.

Carefully transfer the eggs to a plate and smother them with the salsa mixture. Serve right away.

Makes 1 serving


Spinach-Hemp-Currant Salad

3 cups (3 oz/90 g) loosely packed baby spinach leaves

2 tablespoons dried currants

1 tablespoon shelled hemp seeds



1/2 clove garlic, pushed through garlic press

1/4 teaspoon sea salt

2 teaspoons extra-virgin olive oil

2 teaspoons unfiltered flaxseed oil

1 tablespoon fresh Meyer lemon juice

To make the salad, in a bowl, combine the spinach, currants, and hemp seeds and toss to mix well.

To make the dressing, in a small bowl, stir together the garlic, salt, both oils, and the lemon juice, mixing well.

Drizzle the dressing over the salad and toss to coat evenly.

Makes 1 serving


Pad Thai Vegetable Noodles

1 large zucchini, about 6 inches (15 cm) long

1 large daikon radish
2 large carrots, cut into julienne

1 red bell pepper, seeded and cut into julienne

1/4 cup (1/3 oz/10 g) chopped fresh cilantro

1/4 cup (1/3 oz/10 g) chopped fresh basil



2 tablespoons almond butter

1/2 cup (4 fl oz/125 ml) fresh lime juice

5 fresh basil leaves

1-inch (2.5-cm) knob fresh ginger

1/4 cup (3/4 oz/20 g) shredded raw coconut, soaked in 1/2 cup (4 fl oz/125 ml) filtered water for 2 hours, then puréed

1/4 jalapeño chile

1 tablespoon gluten-free tamari

1 clove garlic

1 tablespoon coconut palm sugar

1/4 cup (11/4 oz/35 g) chopped Soaked Almonds (page 168)

2 tablespoons raw sesame seeds

Using a spiral vegetable cutter, cut the zucchini, followed by the daikon, into noodles. Transfer the noodles to a large bowl. Add the carrots, cilantro, bell pepper, cilantro, and basil and toss to combine.

To make the sauce, in a blender, combine all of the ingredients and blend on high speed until smooth.

Drizzle the sauce over the noodle mixture and toss to coat evenly. Sprinkle with the almonds and sesame seeds


Want more from Urban Remedy? Use promo code BARMETHOD to receive 10% off your next online order (http://www.urbanremedy.com)

Bar Madness Highlights

Once again, we’d like to thank the thousands of the Bar Madness participants across the nation! You guys rocked it!

We also want to recognize the local winners at all participating studios! These teams showed exceptional dedication during the challenge and deserve a special shout out.


Boulder – Ann Firstenberg and Cindy Cruz – The Bar Junkies

Carmel Mountain – Darci Shaw and Dana Hatfield – Victorious Secret

Denver – Cherry Creek – Kris Streeter and Stacey Fujiwara – The Barre Belles

Denver – Stapleton – Jilayne Smith and Talia Goldsmith – #BarreBums

Englewood – Japneet Gharaya and Bruce Biebe – Low Expectations

Fairfield – Sara Gavey and Nicole Choiniere-Kroeker – The Bar Belles

Fresno – Talin Garabetyan and Susan McLaughlin – Mother Tuckers

Highland Park – Laura Iasacson and Cindy Orr

Hingham – Callie Shanahan and Darcy Woodyatt – Arabesties

Honolulu – Yunji De Nies and Ashley Nagaoka – The Bartenders

Indianapolis – Carmel – Deanna Duncan and Erica Foit

Long Beach – Stephanie Aquino and Ashley Aquino – Shakers gonna Shake

Miami – Marie Mato and Betty Lopez-Castro – Brunch N Crunch

Montclair – Michele Crisalli and Allyssa Tzavlakis – Team Pachanga

Mountain Lakes – Patty Luisi and Jurgita Frahlich – Tuckers & Squeezers

Naperville – Michelle Walker and Patti Foley – The Nightingales

North Potomac – DeShaun Stallworth and Maria Fernandez – Arabesties

Plano – Jane Boyett and Lilis Pramasjura – Sexy & Fabulous

Point Loma– Michelle Yantos and Mitch Yantos – M&M Shakes

Portland – Liz Carter and Anna Vonroseenstiel – TEAM GRUMP

Princeton – Eliza Whittaker and Kat Kelly – Donkey Kong

Ridgewood – Claire Reilly and Joan Ortland – The O’Reilly’s

San Francisco – Marina – Lisa Chui and Anna Beyer – Team Bar Dr.’s

Spokane – Stashia Kaiel and Sascha Flanigan – Flanikaiel

St. Louis – Denitza Allen and Hank Kauffman – “Hank Kauffman”

Tampa – Westshore – Dani Howell and Anna Peterson – Keep Calm and Bar On

Tysons Corner – Amy Rushton and Kelly Crider – Shaking Shamrocks

Westfield – Migee Shin and Magdalana Janas – Shaky Thighs


We’d also like to share some amazing stories of the local winners that were submitted by our Studio Owners!


Denver – Cherry Creek

Denver’s winners are The Barre Belles – Kris Streeter and Stacey Fujiwara.

Kris is 62 years old and took class everyday during the challenge except for Easter and a snow day, which were days that the studio was closed. She recently completed her 740th class!

Stacey is 52 and also took class everyday except Easter and the snow day during the challenge. She recently completed her 469th class!



The winners in Fairfield are Sara Gavey and Nicole Choiniere-Kroeker, The Bar Belles, who took 33 and 31 classes during the month of March, respectively. They were so passionate and energetic and motivating during the month of March. They made t-shirts, and even kept a log of their challenges on spreadsheets.

The final day of Bar Madness was the 100-day mark before Sara’s wedding. She’s slimmed down and become so strong since coming to Bar Method, and we’re really proud of her. The two of them are also part of a group of women at our studio who have become really great friends and even just had a “Bar Bachelorette” for her.



The Bar Madness winning team for the Hingham studio is the Arabesties – Callie Shanahan & Darcy Woodyatt. They each came to class nearly every single day during the past 5 weeks and managed to knock out the teams we originally pegged as most likely to win. They both work full-time jobs at a local school and are 50 years old (or as they like to say “together, we’re 100”). Darcy, a single mom, has 3 kids and Callie has 4, including triplets! It was no easy feat for them to accomplish all they did during this challenge. They organized special carpools, went into work late some days and re-scheduled family events just to be able to make sure they made it to class. So many members of their school and our community have been cheering them on. It was amazing to watch them take Bar Madness as their 50th year challenge.




Yunji De Nies and Ashley Nagaoka – The Bartenders are both in local TV (Ashley used to be and now is in PR) and ridiculously kind. They have lots of aloha spirit in them!

Yunji De Nies is kind of a local celebrity as she’s an evening anchor for KITV.  She just finished filming a segment at the studio.



The Miami winners are Marie Mato and Betty Lopez-Castro. Their team was “Brunch N Crunch”.

Marie works as a prosecutor in charge of homicides for Miami-Dade County. She has taken more classes than anyone else at The Bar Method Miami. She came on opening weekend (2010) has been a member ever since. She has taken 1250 Bar Method classes in Miami. During the Bar Madness Challenge, she took class 3 times at The Bar Method Nashville during a girls’ weekend trip.

Betty works in banking. She joined The Bar Method Miami in 2012 and has taken 572 classes. Before The Bar Method, Betty had never stuck with any exercise routine for more than 6 months in her whole life! During Bar Madness, Betty had to go to New York for work. She took class twice at The Bar Method in Manhattan.



Montclair’s amazing winners are Michele Crisalli and Allyssa Tzavlakis!  Their team name was “Team Pachanga”.

Michele has been with us since the very beginning and brought her good friend Alyssa on for the Bar Madness challenge and this is how Alyssa started her career at the Bar Method, by taking classes every single day!  INCREDIBLE!




Patti Foley, one of the winners at the Naperville studio, offered her insight into the challenge:

“I think madness was a great word to describe this challenge and I would do it all over again! I learned that I can take an early class and still survive the workday and I took my first level 2 class and made it through! I even dropped a pant size. 34 days in a row was easy with a team like yours cheering us on! Thanks for all you do!”



Plano’s winners are Jane Boyett & Lilis Pramasjura – Sexy & Fabulous!

Jane’s Story:


My road to fitness didn’t begin at Bar but this has been the final leg of my journey back to health and well-being. After all, it’s not how you start, it is how you finish. My journey started around eight months before discovering The Bar Method and joining this great group of people. Between working many hours, getting my two children through college and taking care of elderly parents, life got stressful and before I knew it, I weighed almost 200 lbs. I could have continued this way but it was time for the light bulb to come on and to do something about it!

The week before my daughter’s college graduation, I decided it would also be my graduation. My goal was to lose weight and regain my old self back the old fashioned way – through proper eating and working out. I began working out with a trainer and while there were many changes in the months before discovering the Bar Method, my body was wearing down from the constant pounding on my joints at the gym and I had reached a plateau in weight loss.

My daughter, Shelby, kept advising me that there was a better way to reshape your body in a great environment. I didn’t believe that the kind of workout she was doing would have any effect on me but I decided to give it a try. Needless to say, I was converted my first day!! I found wonderful motivating instructors and welcoming fellow classmates that I enjoyed being around.

Each class I would up the ante and challenge myself to push even further. It has been fun to not only see the physical changes in my body but also the emotional benefit I feel.

And best of all, I am 65 pounds lighter with new muscle definition!  I just passed another decade but I feel better than I did at 20!

Here’s a fun tidbit about Jane’s teammate Lilis:  She NEVER wore a sleeveless shirt until now, after she finished the Bar Madness challenge!  She said it was scary, but she feels good in it!


Point Loma

Point Loma San Diego’s winner was M&M Shakes: Mitch & Michelle Yantos. They ended up beating their daughter/god daughter team and also were the studio’s  testimonial of the month:


“And so it begins…the front door swings open… “Mom, Dad, I signed you up for classes at The Bar Method. You are going to love it!” Uhh…? A glimpse of fear appears upon our faces, but we agree to go. Our daughter, Nicole (a Bar regular since October 2015) and our goddaughter, Diana (a Bar regular since December 2015) will hold us accountable.

Mitch had shoulder surgery in May of 2015 and had limited flexibility. He was given exercises to do at home and did them, however, it was not enough. He had a difficult time trying to reach his arm above his head without someone there to push him through the pain. We were walking a couple of miles about three to four times a week to keep active, but we never noticed any physical changes. We both had poor posture, aches and pains in our shoulders and lower back and we were blaming it on age – but neither one of us were willing to give up that easy. Age is just a number… It was time for change! We needed discipline and someone to push us past our comfort zone while keeping us safe from injury.

Our first Bar Method class was December 31, 2015 at 7:15 a.m. We survived!!!

We honestly felt things working immediately from the inside out. All the instructors are the BEST!!! They work with you on any modification you may need and encourage you to take the challenge options to work your body to its maximum capability. It is amazing how the slightest modification such as relaxing your shoulders during “flat back” or tucking your hips can make the exercises that much more challenging and effective. The instructors are so knowledgeable and truly care about your well-being.
We are empty nesters and enjoy doing The Bar Method together. We continue to attend classes 4 – 5 times a week. In addition, we have learned to speak a little French… “Relevé.” We are up and hip (or is it hip and hop?) on all the latest jams… “Gotta g-g-g-get get get get get that Boom Boom Pow” and we have rhythm (“tuck, tuck, tuck, tuck”)!



Anna Vonroseenstiel (right side of the photo) & Liz Carter (Team Grump) made different colored shirts with their team name on them and wore them each day throughout the challenge!! 🙂 They both have been very impressive throughout the challenge, and they inspired other teams to create their own team apparel as well! Also, these two are business partners and own the company Carter & Rose.




Team Donkey Kong took a total of 80 classes in 42 Days!

Eliza Whittaker took 41 classes, the only day she missed was Easter because we were closed. Kat Kelly took 39 classes, missing 3 total and one of them being Easter! The final week came down to a tie-breaker with both teams all coming the max amount 7 classes per person. The studio finalized their tie-breaker by who as a team came the most since the challenge started.

Bar Madness Grand Prize Winners

Congratulations to everyone who participated in Bar Madness! Thousands of clients across the country competed at the local studio level, taking as many class as they could each week to advance to the next round. We are so impressed with the dedication that ALL of our clients showed during this challenge!

We are thrilled to announce the grand prize winners ….drum roll please!!!


Lisa Grossi and Tory Dalena, the “Mother Tuckers” from The Bar Method Summit in New Jersey!

Lisa and Tory are both long-time clients at the Summit studio. They met at Bar! They have seen each other for years in classes, and they have chatted in the locker room and admired each other’s hard work in class. They decided to join the challenge together because they knew they would be a compatible team but mostly because of their shared love and commitment to The Bar Method.

Lisa has always enjoyed being with Tory in and after Bar class. She knew her partner’s drive and determination would push her to her very limits. Tory could never have imagined just how far, and how life-changing the challenge would be. This challenge impressed and reminded them of the amazing high quality of the Summit studio, and pushed the “Mother Tuckers” to their limits.  Although they live in different towns, have kids of different ages, Bar Madness has brought them together.

They both look better than ever! Lisa feels that even though she has been a regular and consistent client, the challenge upped her Bar game and she feels stronger and more fit than ever. It’s nice to gather some compliments along the way too! Lisa feels more committed, and now that she will return to a more regular class schedule, she is inspired to push herself to attend more Level 2 and Move classes.

Incredibly, after 5 weeks of Bar Madness, Tory has lost 20 pounds! She looks and feels better than ever.

Angie and Jen, the owners of The Bar Method Summit, are grateful to have these amazing women as ambassadors of their studio. “They are proof that our community is stronger when women work together. Tory and Lisa have shown that with teamwork, dedication and hard work in class that you will achieve the results you are craving.”

Congrats Tory and Lisa on your amazing accomplishment! And for the national prize of $500 and a swag bag with the latest Bar Method merchandise!

Check back later in the week when we’ll be posting stories and photos of other clients across the nation who participated in the challenge!


From The Studio To The Street

In class, surrounded by mirrors we are constantly checking our posture and alignment while channeling our inner ballerina. What better way to boost your mood and your practice than to sport some new fitness gear?


Graphics are the hot trend for spring and the positive, upbeat messaging will keep you smiling! These tops will motivate you each time you catch a glimpse of yourself shaking in the mirror as well as inspire the Bar community around you. Graphics encouraging you to be dynamic, inspiring and strong in beautiful colors and lightweight, heathered fabrics will have your fashion game and your form on point.


Tanks from The Bar Method and Beyond Yoga Leggings



Tanks from Spiritual Gangster and Beyond Yoga Leggings


Spring fitness fashion easily translates from the studio to the street. Take off those grippy socks, throw on a fun new high top sneaker, layer a ballerina wrap top or boat neck sweatshirt and you are off into your day. Need to take the look a step further? Opt for a bootie, layer up some necklaces and confidently step out of the studio in style!


So why not challenge yourself and embrace not only that shake, but also the fun fitness fashion that you can show off in the studio and around town.

Oh, and be sure to visit your local studio or The Bar Method Store to get some of the latest Bar-branded graphic tops before they sell out!


Blog Contributor:

Alysia Moskolis

Bar Method Studio Owner

Studio City, CA