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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The Skinny on Snacking

Keeping your diet on track during the colder winter months can be a daunting task. A cold salad isn’t quite as tempting in 20 degree temps as it is on a summer afternoon, BUT one of the best tricks to keep you from derailing and grabbing Chick-fil-a is…snacking! It is so important to keep your blood sugar levels constant in order to keep you from getting too hungry and rationalizing a not-so-healthy food option because you are quote-on-quote ‘starving’ or ‘hangry’. Through trial and error (and multiple last minute Fresh Market runs) we have found quick, on the go snack options that are satisfying and flavorful. See below to get the skinny on snacking….

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-Bars: Admittedly, it can be really tricky to find a bar that is actually good for you. Sugars can be disguised as ‘sugar alcohols’ and many bars have a not so desirable calorie and fat content. Our favs are the Chia Warrior bars (only 110 calories), because these bars are super easy to throw in your purse or gym bag and eat on the run. We feel the same about Lara Bars..undoubtedly the most desirable ingredients of any bar. The sugar content is higher then some, but its derived from dates so its all natural and easier for your body to digest. Plus, with all of the yummy flavors they offer you really can never get bored. Personal Fav: coconut cream pie!RAU_1045

-La Croix: Pretty sure our obsession with these drinks are obvious, but you really can’t beat a zero calorie carbonated beverage. We realize chugging water all day can be boring and sometimes you just want a little fizz. These are a great soda fix and they actually hydrate you, double bonus.RAU_1050

-Nut Butters: While there is nothing wrong with peanut butter, we are partial to almond butter. We LOVE Justin’s brand because not only do they taste great, but they come in size portioned packages that help you not get out of control, but are also convenient to throw in a bag.RAU_1065

-Other mentionables include: apples (a great pairing for the almond butter), clementines, raw nuts and seeds (pumpkin seeds are SO good for you), eggs (think protein), guac (pre-portioned packages are the best), green tea, avocado (cut in half,add salsa, sprinkle sunflower seeds,drizzle balsamic, viola!)

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Happy snacking barre-bies!

Comment below with your favorite healthful snacks!

Meet Your Bikini’s Newest Friend: Beyonc-Aid

Post-Fourth cookout (pig-out), we felt it appropriate to introduce you to our favorite summer vice, Beyonc-aid. The name is, of course, an ode to the Master Cleanse Diet Queen, Bey, who used this method to drop over 20lbs for Dreamgirls. However, instead of completely cutting solid foods out of the equation, we choose to be mindful of our choices throughout the day and use the drink to keep our appetite at bay.

Why we love it? It’s tasty, refreshing, and a natural diuretic to keep you from bloating in your swimmie. It also suppresses the appetite and boots the metabolism, which makes it extra useful as a morning juice. Try to drink a full serving before eating breakfast, then sip on it throughout the day to keep the puffiness away.

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What you need: Lemons, a lemon press, stevia in the raw, cayenne pepper

For one Bkr bottle:

Press 2 Lemons, add 1-2 packs of Stevia, and a pinch of cayenne pepper (don’t be shy, the spicier the better).

For a full 1/2 gallon pitcher (pictured):

7 lemons, 6-7 packs of Stevia, 1/4 teaspoon of cayenne pepper. Mix, chill, and enjoy 🙂

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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How I Lost One Inch In One Week

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My basic formula for a quick change goes a little something like this….

Water + Sleep – Gluten = Change

Now, I am not saying this formula is going to work for everyone, or that you will all of the sudden shed inches from your waist like some miracle concoction; but I am saying that for me, making these dietary and lifestyle changes produces faster and more noticeable results than exercise and ‘eating right’ do on their own.

Miss Parks says it best with her “water, water, water” chant after every class. She’s right. Increasing your water intake does so much for your body from reducing soreness after a workout, to giving you more energy, and even reducing belly bloat – resulting in a flatter stomach. I bet you thought the belly bloat was going to relate to the less gluten portion of the equation didn’t you? Not so for me. Drinking more water aids digestion and actually causes you to retain less (water retention can have a visible effect on your midsection). I’ve upped my water intake to at least a 1/2 gallon (a.k.a. 4 Bkr’s) with my goal being to consume twice that on a daily basis.

New chant for you, “sleep, sleep, sleep.” Think about it. What do you do when you’re sleepy and trying to stay awake? Eat, maybe? I do, and I don’t always make the best choices, because I crave either sugar or ‘comfort food.’ Being well rested helps your body crave the types of food you need, not the types of food that are quick and easy. Like Chick-fil-a. And pizza. And Coke Zero. Anyway….

That being said, I am not an advocate for completely cutting something out of your diet unless there is a necessary purpose, like allergies or intolerance. However, I have found that significantly reducing the amount of gluten I eat directly results in less ‘fluff’ around my midsection. Why is this? It makes me think about everything I eat. For some, the consumption of processed wheat, rye, or barley can cause bloat due to a food allergy or intolerance to gluten. However, for the majority of the public, who do not have a sensitivity or allergy to gluten (me), it simply means you are consuming fewer empty calories, and rather, replacing snacks and side dishes with well thought out choices like fruits and vegetables. Things to remember? Less gluten does not mean less calories. In fact, often times foods that are labeled ‘gluten free’ are higher in calories than those that are not. Be mindful of snacks containing more sugar and fat as a result of less gluten.

Snack of choice these days? Larabar Roasted Nut Roll (which has less sugar than some other gluten free snacks) and one whole Bkr.

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Final tip… Don’t concentrate on the numbers on the scale. They can be deceiving. I weigh the same now as I did a week ago, but I look better in a bikini 🙂