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.
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
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
FOR THE DRESSING
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.
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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.
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
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
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.
E3 LIVE® ENERGY GREEN
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 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
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.
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
FOR THE SAUCE
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
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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.
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!
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 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.
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 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!
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How are you tracking against your YOU Years resolutions? Need some extra motivation to get back to it? The Bar Method is here to help! Our national challenge, Bar Madness, starts today. If you feel like you’ve hit a plateau, this challenge is the perfect way to refocus and recommit to your fitness goals, with a little friendly competition!!
Check with your local studio to find out if they are participating. Winners will have the chance to win great prizes (and bragging rights). The winning team from each studio will also be entered to win a national prize: $500 + the latest Bar-branded gear!
Sometimes all you need is a little encouragement from a friend to keep moving towards your goals. Whether you are participating in the challenge or not, grab a buddy and push each other to take 3 to 5 classes per week for the maximum benefit. You’ll both look and feel great as a result.
Don’t forget to share your Bar Madness journey with us on social media using #BarMadness!
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Exercise builds muscle, burns fat, lifts your mood and helps you sleep. You can’t argue with that one! And it’s no secret that the key to achieving your fitness goals is consistency.
Here are some of our favorite reasons to get movin’:
• It trims and sculpts your body so your clothes fit better. Weight-bearing exercise helps your build lean muscle, and that muscle shrinks fat cells. The more lean muscle you build, the more fat your body will be able to burn off. Since muscle weighs more than fat, you may very well lose inches before you lose weight.
• It boosts your endurance. Exercise delivers oxygen and nutrients throughout your body and helps your cardiovascular system work more efficiently. When you heart and lungs work in a more efficient way, you have more energy for daily life. Who doesn’t need more energy these days?
• Exercise burns calories. In order to lose weight, the best long-term approach is to eat a reasonable diet and use exercise to work yourself into a deficit in order to shed extra lbs. The calorie burning effect of exercise (especially if you do muscle-bearing work) lasts for hours after your workout is over.
• Exercise makes you happy. Brisk movement induces the production of mood-boosting chemicals in your body. The more intense the work, the more of a lift you may notice. But, something as simple as a quick 30-minute walk can leave you feeling happier and more relaxed.
• Moderate exercise boosts your immune system. Every sweat session you log helps to boost your immune system by more rapidly circulating cells that can kill both viruses and bacteria through your body. The effect can last up to 24-hours post workout.
The Bar Method provides a foundation of strength, flexibility and good form, and it’s a great complement to many other exercise disciplines. Increase your level of fitness by adding other movement to your day. Walk to and from an easy errand. Garden. Go for a jog. Do yoga. Take the stairs. Park in the furthest parking spot. You get the idea – variety is the spice of life. Keep your body moving, and the endorphins flowing!
Did you know that on any given day, by simply living and breathing, your body loses about 2.5 liters of water? That’s just shy of 34 ounces. And that number gets higher as you factor in exercise. Many nutrition professionals recommend that a person drink half of their total body weight in ounces per day. For example, if you weigh 140 lbs., you should aim to drink approximately 70 ounces per day. And even more after a workout.
It’s true that water in drinks and food account for a small amount of your daily fluid needs, but it’s best not to count caffeinated beverages and soft drinks as these usually cause you to lose fluid. Your body recognizes the molecule H2O as special and it is used throughout the body to keep it performing at its best.
When do you need more than water? Sports drinks, coconut water and the like are necessary for additional hydration during longer, more strenuous activities. A general rule of thumb is:
Use plain water for hard endurance sessions that last 60 minutes or less – or 90 minutes for a light run/ride. You can add a squirt of lemon juice or a sprig of mint to make it extra refreshing! However, opt for an electrolyte drink for a run or cycle that lasts 120 minutes or more.
That means that after a Bar Method or cardio-focused Bar Move class, hydrating with plain water should do the trick. If your body needs more, look to healthy foods to replenish.
Some of the symptoms and consequences or poor hydration include dizziness, fatigue, headaches, stomach pains, muscle cramps, nausea, vomiting and more. Sometimes it’s just as subtle as a little foggy thinking, but dehydration can affect your performance at work, school and keep you from feeling your best.
Feeling tired or sluggish? Working out more in the New Year? Drink up!
As we head into Week 3 of the New Year, it’s helpful to think not just about changes to your workout and eating habits, but also to other areas of your life that will make an impact. Here are some things to consider on as you work towards a healthier YOU:
Log some Z’s. If you have small children or a major Bravo Real Housewives addiction, this may seem unattainable. But a recent study showed that people who got enough sleep on a regular basis, like 7-9 hours per night, lost more weight and made better food choices than their night-owl counterparts.
Get a handle on stress. On-going, long-term stress promotes your body’s production of cortisol. Excess cortisol raises blood sugar levels and, if not burned off via exercise, can result in extra weight. Staying up past your bedtime on a regular basis is considered a “stress event” for your body. So, if you can, record Late Night with Jimmy Fallon on your DVR and go to bed by 10:00pm!
Do things that make you happy, with people you like! Take up a new hobby, whether it’s tennis, photography, painting or playing the piano, and make time for it in your busy schedule. It will keep you smiling and feeling accomplished. And schedule time with the friends and family that support you and bring out your best. There’s nothing better for you than a good old belly laugh, and even a hard cry with someone that knows how to listen will make you feel better.
Smile. Laugh. Don’t sweat the small stuff. We’re all on our own unique journey. What works for you might not work for anyone else you know. Keep moving forward and don’t let small setbacks trip you up. When something sends you backward, acknowledge it, don’t beat yourself up, and move on!
The Bar Method is a fantastic way to sculpt muscle, burn fat, build strength and make significant changes to your body. However, any effective exercise regimen has to be backed by sound nutrition in order to achieve a healthy body composition or optimal weight. Here are a few basic suggestions for eating well:
Ditch refined carbs. Yes, sugary treats are carbs. But we’re also talking about crackers, bread, pasta and other “white” food, not necessarily in the sugar category. These overly-processed foods cause an immediate increase in blood sugar levels. You may feel full for a bit, but without ample protein and fat, your blood sugar drops quickly, leaving you moody, foggy and worst of all, hungry again! Opt for whole grains like brown rice, quinoa, amaranth and millet (all gluten-free, too). To round out your “smart-carb” choices, make fruit and veggies the star of your plate. The USDA recommendations are 5-a-day, but many nutrition experts suggest even more. These nutritious carbohydrates are full of essential vitamins, minerals and fiber AND they provide an important source of energy for your body.
Boost your fiber intake! A diet high in fiber is associated with optimal weight, lower cholesterol and a reduced risk for heart disease. Many Americans barely eek out 10 grams per day, if that’s you, slowly increase your intake to 25-30 grams daily from whole fruit, fresh veggies, whole grains and legumes. Not sure where to start? One medium pear or apple has 4 grams and ½ cup kidney beans contain 8 grams of fiber.
Eat lean, clean protein about 3 times per day. Get a good serving at breakfast and try to include plant sources like organic tofu, legumes and nuts. If you prefer to include a little animal protein in your diet, select meat, eggs and fish from animals that have been raised in a caring and humane way (think: pasture raised, free-range and wild-caught) and without antibiotics or growth hormones. There are many kinds of protein out there, so find one that’s for you.
Kick the sugar habit. Sugar can lower your immune system for hours, making you more prone to pesky winter viruses, including the common cold and flu. Sugar is often hidden in the most innocent of foods (bread and yogurts are big ones). Make sure you read the labels of the foods you choose and try to opt for foods without added sugar or containing less than 10 grams per serving. If you can’t say no to that late afternoon sweet treat, find something to replace it such as fiber-rich apple with a few slices of organic cheddar, a handful of raw almonds or a quick walk around the block.
Drink lots of water! Water is essential for overall good health. Aim for ½ your body weight in ounces daily. Start your day on a path toward hydration by drinking 8 ounces the minute your feet hit the floor. If you tend to forget to hydrate, set a calendar reminder or use sticky notes to make it a habit.
What information do we collect?
We collect information you provide to us through various means while using our Websites. The information we may collect includes personally identifiable information, such as your name, home address, billing address, email address, telephone number, and other information. We also may collect non-personally identifiable information you provide, such as your gender and age. We collect information from you when you sign up with us and/or use any of our service providers’ sites to, for example, sign up for a class. We also collect information when you fill out a franchise information form or when you submit a success story.
We may use electronic tags. When you visit our use our Websites, we may send one or more “cookies” or other tags that are sent to your computer to enable us to recognize your browser on future visits and/or monitor the use of our websites.
We may also collect log information as you use our Websites, including your IP (Internet Protocol) address, browser type, computer type, type of mobile device (as applicable), the service provider for your mobile device, your navigation on our Websites, the time and date of your use of the Websites, and other similarly anonymous information. We do not link any such information to your personally identifiable information.
What do we use your information for?
We use your information to provide products, services and information. We may use your information to provide communications to you concerning us and/or our services, and/or for business purposes such as data analysis, audits, fraud monitoring and prevention, to develop new products and services, and to enhance, improve, and/or modify our Websites. Additionally, if you make a Franchise Inquiry, we use your information to better understand your questions/inquiry about becoming a Bar Method Franchisee. If you provide a Success Story, we will contact you and possibly use your submitted information on our website as a success story. We may use non-personally identifiable information for any purpose, except where we are required to do otherwise by applicable law. To the extent we do combine any non-personally identifiable information with personally identifiable information, we will treat the combined information as personally identifiable information so long as it remains combined.
How do we protect this information?
Any information you submit is used for only the purpose you identified. We use a variety of industry standard physical, technical, and administrative security measures to ensure the safety of your information. If you have any reason to believe your interaction with us is no longer secure (for example, if you feel the security of any account you might have with us or our service providers has been compromised), please immediately notify us of the problem.
Do we disclose any information to outside parties?
Other than sharing the information between ourselves (i.e., with and from The Bar Method franchisees), we may share your information with outside third parties only to the extent you have given us permission to do so. When you submit a success story, for example, you are agreeing to allow your story to be posted on our website. Similarly, if you post comments, information, or other materials on any messages boards, blogs, social media pages, or other services offered by us or third parties, please note that any such information will become public information and may be available to users of our Websites, the websites on which you post, and/or the general public. We urge you to be careful about the information you share in a public manner.
Your California Privacy Rights:
Residents of the State of California, under the California Civil Code, have the right to request from companies conducting business in California, a list of all third parties to which the company has disclosed Personal Information during the preceding year for direct marketing purposes. Except with respect to the limited exceptions described above, we do not share your Personal Information with any third parties for direct marketing purposes.
If you are a California resident and request information about how to exercise your third party disclosure choices, you must send a request to us with a preference on how our response to your request should be sent (email or postal mail).
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