Tucking For Two: Barre With Baby

Who better to to ask for mommy and mommy-to-be tips than NB Nashville’s Kelly Phillips? See her thoughts on tucking for two below..

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“Barre is one of the best methods of exercise during pregnancy. You can exercise safely right up until delivery (seriously)! It is low-impact and easy on the joints and the class can still be taken ‘in-full’ with a few minor modifications to ensure both you and your baby’s comfort and safety. Plus you’re using your own body weight primarily to create resistance so you can control the intensity of each exercise.

Listen to your body and remind yourself to slow down and take the modifications in class. Always talk to your instructor pre/post class about exercise modifications. Most any exercise that is done at the barre can be done on the mat and vice-versa. Try it both ways and see where you’re most comfortable as your body grows.

Eat a small snack before exercising, such as a banana or chia bar so you’re not exercising on an empty stomach, this will also aid in reducing light-headedness and potential nausea. And make sure to drink plenty of water to stay hydrated!

Barre exercise will keep you toned, healthy and fit pre-and-post pregnancy, as well as benefit labor and delivery. You’re strengthening not only your core and pelvic floor, but also increasing endurance, flexibility and even breath control in class.

We offer complimentary child care when you are cleared to return to exercise post-baby! Exercising releases necessary endorphins and provides that much needed energy boost when you’re exhausted and overwhelmed with a newborn. You need to take a little time for yourself daily and barre class is a perfect way to get some ‘me’ time in while also rebuilding your strength and toning your body post-baby. Plus there’s plenty of mama’s who have been there in class and it’s nice to have reassurance and advice from other clients and instructors who become fast friends at the barre!”

-Kelly Phillips

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Questions on tucking for two? Post below or email to info@neighborhoodbarre.com

Don’t forget that we offer specials on packages for new moms and those who are expecting. We also provide pregnancy modifications in our DVD workouts!

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Job Requirements: Top Knot

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Just in time for Monday Bunday, we bring you…. the 10 second top knot. Do you ever see the girls with the ‘effortless buns’ that you know good and damn well took them 1/2 an hour to create?! Us too, and let’s be honest, ain’t nobody got time for that. Truth be told, the perfect top knot is one that is quick, easy, and STAYS PUT while you work out.

Here we go…

Workout’s newest trend, The Half Bun. You either love it, or think it resembles your six-year old self, but here it is. (By the way, we love it and often wear it beyond the studio).

  1. You MUST have the proper supplies. Lucky for you the only item that is slightly pricey, but also the MOST IMPORTANT is the hairspray. Aveda Air Control is by far the best light-hold spray – it adds texture, isn’t sticky, and smells delicious. As a hairspray connoisseur, I have tried too many to count, and always go back to this one. Tip for thick hair: Double up on pony tail holders on both the 1/2 and full bun so that your pony tail stays tight!
  2. Create the 1/2 pony. You want the side parts of the 1/2 pony to hit at about the 1/2 way point of your eyebrows to prevent from grabbing too much, or too little hair. When in doubt, less is more.

3. Back-comb the pony to create texture. Split the pony in 1/2, SLOWLY back comb to create texture. This is what helps prevent the little spriggly wiggly hair from sticking out and also helps keep the bun secure.

4. Wrap and pin.  The wrap might take a hot minute to master, but the key is to not wrap too tightly. Press your left hand down on the bun as you wrap with the right, simply secure with a bobby pin or two in the back, then place one pin in the very front to keep the bun flat to your head and secure.

5. SPRAY with your Aveda Air Control and voila! For added volume hold out the hair around the part and add a few sprays so that it’s not flat to your head.

And now for the main event…. THE TOP KNOT.

Don’t worry, we actually saved the easiest for last. Keys to ensuring a perfect top knot – double up the pony tail holders and make sure that your pony tail placement is on point.

  1. Once securing the ponytail, when looking straight into the mirror, you should be able to see the pony tail holder and approximately 1 inch of volume.
  2. Back comb the pony starting on the inside. Split the pony into two sections, SLOWLY back comb the inside of the pony, then repeat with the other half
  3. Wrap slowly, pressing down on the hair with your opposite hand, being careful not to wrap too tightly.

  4. Place one to two pins in the back (do not cross the pins), and wrap the tail end around placing one to two pins in the front.
  5. SPRAY with your Aveda Air Control, and bam. You’re ready to hit the barre.

How’d you do?! Tag @neighborhood_barre and #mondaybunday to show us your effortless barre style!

 

photos by Sarah Rau, Social Media Specialist

Long & Strong: Stretching Makes A Difference

Instructor: “… finish strong! last, 3, 2, and 1… great job, face the barre, let’s get a stretch…” You: “uhhh. owwww…. omg hurry up… whew oh thank God, I think I got a snap chat…” {immediately grabs phone}. If this … Continue reading

Confessions of a Barre Mom

Recently, I was able to pick the brains of our resident instructors Angela and Kim (aka supermoms) to see how they manage to balance the roles of being a wife, mom and instructor…

Added bonus: Angela shared some of her favorite tips for staying fit!

Tell us why you LOVE Neighborhood Barre and more importantly, how it has helped you both pre and post baby.  

A: It’s challenging but also fun. I’m not looking at the clock the whole time wishing it to be over which makes me want to keep doing the workouts versus getting burned out. Also, being low impact I get to burn a good amount of calories but still have enough energy to chase and haul 25lbs around for the next 12 hrs of the day!  

K: I love Neighborhood Barre and have been taking class and teaching for over two years. There are multiple things I love about this place: the intense workout, the fun music, the friendly instructors and most importantly the results. While pregnant, I came to class at least 3-4 times per week. It is low impact, so it was easy on my joints while carrying the extra weight. Now, one year post baby, I attend or teach class at least 4-5 times per week. I am, by far, in the best shape of my life! I also really love the community element at Neighborhood Barre. I see old friends and have made many new friends, including other new moms! It is my much needed escape in this new busy life with a toddler!

We know having little ones can keep you busy – how do you find time during the day to workout and teach classes and Neighborhood Barre?  

A: For me, I can sometimes squeeze a childcare or evening class in, but my personality and busy schedule has to have consistency if I’m going to make my workouts a priority. That means 6ams! I have actually come to enjoy it as my own “me” time before anyone else in the house wakes! I actually get ready for the day, make up and all, before the 6am because it’s the only uninterrupted time I have to focus on myself all day- and it’s really nice!  

K: I make my workout a priority. It’s that simple. I can always find an excuse to not workout: too busy, too tired, too much laundry…whatever! The commitment to health and fitness must be a priority! Even if your goals seem too big, start small and commit to two classes per week. I make sure I can get in my weekly workouts by utilizing the free childcare, getting a class in when my husband comes home for lunch or heading out when he gets home for the day.

What advice would you give a new mom looking to start classes at Neighborhood Barre?

A: Don’t be too hard on yourself- your body has just been through a lot. Commit to a plan, be consistent, listen to your body- push when you need it and rest when you need it- but don’t be lazy… You know the difference, just show up and do your best and over time you’ll get back to where you want to be strength and size wise. Don’t compare yourself to other post-partum mommies either- everyone’s body and story is different… Just love yourself and do your best!

What tips would give a mom who is trying to bounce-back after pregnancy?

A: You’ll be a better mommy and wife if you find a “me” thing that is unrelated to those two roles. For me, that thing is barre. It’s doubly awesome that my “me” thing makes me happy, stronger and more energized. I recommend bouncing back in a healthy way (both physically and emotionally) Drink lots of water, eat healthy food and good sized portions, don’t skip meals or binge, make a fitness plan that includes days and times for working out and stick to it by talking to your family about your goals and asking them to help you achieve them by running the house/kids during those times, get a good nights rest (hah- when you can and take a nap during the day when you can), love yourself and show yourself some grace… Perfection every day isn’t realistic but trajectory towards your goals is! Stick it out – you got this!

K: Put on your yoga pants and give NB a try! No matter where you are post baby, now is the time to try something new…And come take my class, I’ll have you back in those skinny jeans in no time:)

And now, advice from Angela…..

  • Try to do one active thing every day, even if it’s just going on a short walk. If you feel tired and lack energy, just commit to 10 minutes. Most times after the initial 10 minutes you won’t want to stop!
  • Don’t skip meals, ever. It messes with your metabolism and just isn’t healthy. It will keep you from reaching your long term goals.
  • If you’ll be eating out, make a plan. Don’t skip meals that day as it will only make you over indulge when you’re out. Try to order a normal sized portion… an appetizer as your meal or ask the waiter to pre-bag half of your meal before bringing it out to overcome the enormous portion sizes offered when out to eat. Don’t be scared to order “a la carte” as you can keep cleaner options that way and won’t be tempted with extra sides you didn’t even want in the first place.
  • Keep your non-stretchy (aka non-workout) pants close by and throw them on often. Yoga pants are comfy and practical, but they sometimes can also allow us to gain in size without realizing it.
  • Try not to use a scale as your measuring tool. Muscle is healthy and improves your metabolism. Muscle also weighs more than fat so weighing yourself too often can be disappointing or wrongly insightful. Instead, measure your focus areas with measuring tape, use your form fitting clothes to measure (they will get looser as you gain muscle and tone up), or get your muscle and fat mass measured doing a bod pod test.
  • Don’t reward yourself with food for your workouts. Eating an unhealthy, high calorie diet will make you bulk and prevent you from reaching the long lean healthy muscle results you’re reaching for. Working out is only part of the recipe- you have to eat right too.
  • Drink lots of water. I drink at least 130 ounces a day.
  • If you eat one bad meal or snack, don’t let it derail the entire day. Get back on track and stay positive.
  • Never go to the grocery store without a list- you will end up with unhealthy things in your kitchen and you’ll be destined to fall off the wagon.
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Angela – 8 mos pregnant, still killing it.

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Kim and barre baby, Colin.

The Bounce Back After The Binge.

Are you a weekend binge-eater? A late-night-pig-outer? Or a fall-off-the-wagon-all-week kind of person? With Spring Break upon us and summer looming in the near future, we decided to round up a few of our favorite tips and tricks from the NB team so you’ll be reaching for your bikini instead of that baggy white tee.

Hallie: “Drink as much water as you can handle! Divide your weight in half and you should be drinking that number in ounces a day. Also, add lemon to your water. Lemon breaks down the lactic acid in your muscles. I’ve found that not adding ice to my water allows for me to drink much more.”

Madison: “Chia seeds are my vice, I add them to my breakfast and lunch. They really keep me feeling satisfied. Also, I love using pasta substitutes like spaghetti squash or zucchini noodles using my Veggetti

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Ann Holland: “Drink lots of water. Limit sugars, grains, and dairy. Eat lots of fruits, veggies, and protein.”

Julia: “I love walking my dog first thing in the morning, well after 6 am barre of course ;), it’s become part of my daily routine and getting fresh air every day makes me feel so happy and healthy. I need a lot of protein in the morning to keep full after a hard morning workout at Nb, so I like to make smoothies – greek yogurt, a banana, peanut butter, and lots of spinach is my favorite. I think having a big protein filled breakfast and smaller meals throughout the day makes me feel my best!”

Katy: “Brags apple cider vinegar – good for skin, lowers blood sugar, and is a natural diuretic. Take a shot or mix with water. Anytime I’ve overindulged on the weekend, my ACV makes me feel so much better and gets me back on track.”

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Erin: “Replace one meal a day with a green smoothie (almond milk, spinach or kale and frozen fruit)!”

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Krista replaces unhealthy snacks with healthful homemade treats! Check out her recipe for Oatmeal Energy Bites (they are delicious).

Meanwhile in Mexico….. Kelly advises us to “steer clear of all-inclusive vacations”….

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