Happy Saturday everyone! It's a gorgeous day in Florida and we enjoyed the first half of the day at our favorite local park. It's becoming a Saturday tradition to pack up the kiddo and the car and head over for a walk and a picnic lunch. Connor is pretty much off and running these days so it's fun to eat and watch him run, jump, and explore. Today, he loved running back to the table for bites of melon and then running away to explore more weeds and rocks.
Now, I'm enjoying some quiet time to work on the blog while he naps. I'm planning some upcoming fitness related posts but thought this would be fun for a Saturday afternoon. I always get a kick out of "blog surveys". Usually, they can be a fun glimpse into the bloggers life, their other interests, etc. The point of blogging, I think, is to be human and accessible to your readers. If you wanted just facts you'd google a magazine or wikipedia article! Though my blog has a purpose, and many of you know me already, it's always fun to get a little personal and give you a peek into what else is going on in my world. Maybe you can relate or maybe it'll add a little humor to your day. Recently, a few blogs I follow did a little survey called "At My House". It's self explanatory so let's dive in:
Household chore I actually enjoy... Paying my housekeeper. Seriously! I'm so lucky to have her. She is super cheap and does an amazing job. It felt frivolous when we hired her almost two years ago but we were able to easily budget her in. She comes twice a month and it helps me keep on top of general household chores so we can dedicate more time to our kiddo and enjoying weekend time together as a family. I also LOVE to clean out closets and make trips to consignment. I do this a couple of times a year. It's nice to make a few bucks back for clothing or household items you no longer need and then donate the rest to Goodwill. The tax write off is nice too. Andrew jokes that I purge the house so frequently he's going to come home one day and no furniture will be left. If there is one thing you will never call me it's a pack-rat.
Biggest house disaster... Very fortunate to be able to say there are no current disasters at the Carey homestead. I mean, I'd love to remodel my kitchen and bathrooms. That's a total "want to" and not a "need to" however. They are technically perfectly fine and probably already look as if they've been redone but I have dreams of Pottery Barn-eqsue bathrooms and a state of the art chefs kitchen. A girl can dream.
Before company arrives I hide... all the junk that accumulates on our kitchen counters. WHY DO WE GET SO MUCH MAIL!
Most recent music download... My track lists for BodyFlow and Body Pump.
The last thing I bought online... a ridiculous amount of fitness DVDs including prenatal DVDs and a few programs for after baby comes. I'm particularly excited to try Physique 57! I scored a Fluidity Bar from my local pilates studio for $75 so that should come in handy for my home barre workouts.
Oh, and this chandelier from Ballard Designs. Living room/dining room is finally complete!
I hate to shop for... groceries. I should be thankful I suppose that I can afford to feed my family. Of course I am. But the grocery store is just such a giant chore and I can never go when it's quiet.
Favorite family ritual... our trips to our local park on Saturdays for walks, playground, and a picnic lunch. Also, evening walks around the neighborhood. We have the most perfect subdivision for walking/running with streets that loop around for miles.
I sleep in... well right now, anything I can find that fits. I don't know about you but I have had an IMPOSSIBLE time finding comfortable maternity sleepwear. I'm wearing my usual knit PJ bottoms and some of Andrew's t-shirts or some of my cotton maternity tanks. When not pregnant, I'm a huge fan of Target Gilligan & O'Malley sleepwear. Just got two new PJ sets to wear after baby.
I have a style crush on... Kate Middleton. Hands down girl crush on this chick. I want her hair, her wardrobe... Is it creepy that I'm so excited to follow along with her second pregnancy too?
I'm currently reading... Lean In by Sheryl Sandberg. Ever in pursuit of that work/life balance.
How did I ever live without... this guy.
Connor at 9 months
Ok, let's hear from you! Comment below or blog your responses to the following questions and be sure to link back to me so I can see!
Household chore I actually enjoy... Biggest house disaster... Before company arrives I hide... Most recent music download... The last thing I bought online... I hate to shop for... Favorite family ritual... I sleep in... I have a style crush on... I'm currently reading... How did I ever live without... (I offer an affiliate link from my amazon shop for the purchase of several items featured in this post. I receive commission on any purchases made through my amazon store front.)
I had yet to officially revive my blog a few weeks ago when I attended Pure Barre while visiting my parents so this is a slightly delayed post about my experience. When I attended, I had notions of blogging again so I was sure to take careful mental notes about my experience. I've chatted some about barre workouts recently so why not continue the theme and share my experience with Pure Barre!
Unfortunately, living in Gainesville significantly restricts ones options in regards to specialty studios featuring "boutique" exercise programs. I hate that connotation a little since I think, while trendy, many of the "boutique" programs are here to stay for awhile. These boutique brands include barre concepts such as Pure Barre and Barre3, as well as SoulCycle, and OrangeTheory Fitness (P.S., Gainesville has an OrangeTheory coming this Spring!) to name a few. It's always nice to head out of town to a more populous area where these programs tend to be more popular and established. I love trying new things and would LOVE regular access to the variety. I've been trying to make it a point to take a class or try a new workout when out of town...typically easier said than done while on the road.
Knowing that we were headed to NJ back in December to spend 2 weeks with family for the Christmas holiday, I decided to scope out what the area was offering. I grew up in North Jersey and it is a densely populated, affluent area that is the perfect foothold for these studios. Luckily, I was able to locate a nearby Pure Barre Studio and Barre3 studio. Unfortunately, I had to cancel my attendance at Barre3 but was able to make it to Pure Barre. I even had great company! My brother's girlfriend is very into fitness and also instructs group fitness classes so she was more than willing to tag along and take class with me. If you've never attended Pure Barre before, keep reading for a run down of my experience, a breakdown of the class structure, my overall impressions, and thoughts about the studio.
I currently do Pure Barre in the comfort of my living room. The company offers a nice selection of DVD's and equipment filmed in different studio locations and guided by the founder of the technique, Carrie Rezabek Dorr. They even have two prenatal based home workouts available which I've been incorporating into my routine. As long as you have a sturdy high backed chair to hold onto, you can accomplish your own home version of PB easily. Sometime in the future I'll be reviewing the various DVD programs I've tried but I digress, back to the live studio experience.
I was so pumped to be able to attend a live class. Though I love DVD based fitness, especially for programs that are offered live but I don't have access to, it is always wonderful to be able to experience the energy of a live class. The music is always a little better, the energy of the room and other participants fuels your workout, and if you have an excellent instructor, you get the benefit of more clear form recommendations and even hands on adjustment.
The studio where we attended class was located in Wyckoff, NJ, about 15 minutes from my parents home. Yay for convenience! The studio is located in a newer shopping center and was easy to find. Upon entering the studio, it looks and feels very similar to other Pure Barre locations I've seen. The decor is a sort of rustic/modern with the bold Pure Barre logo and a nicely arranged, though small, check-in and apparel/accessories retail area. It's a smart concept to offer for sale the "uniform" of the class including stylish leggings and tops, headbands, water bottles, and of course, the sticky socks! We arrived about 15 minutes early as instructed for first timers and we were greeted by a very friendly receptionist who gave us our paperwork and introduced us to the instructor. I needed another pair of sticky socks for my home workouts so for $12 I was able to purchase a cute turquoise and black pair...though any socks should do.
(As for what to wear to class, long yoga pants or leggings are encouraged though capri length works too. Shorts are frowned upon and you probably wouldn't want to wear these anyway since you will perform many positions where "gapping" in shorts might be revealing. The longer pant also keeps your muscles warm. As for tops...a supportive, fitted yoga cami or tank will do the trick. Many will also wear a breathable but long sleeve top as well. The sticky socks are meant to keep muscles warm and provide a little extra traction though the studio floor is carpeted. The concept is a little weird to me since I'm so used to doing yoga and BodyFlow in bare feet on a yoga mat...but the socks are encouraged so...when in Rome...)
We were then greeted by our instructor Deihdra. She was incredibly welcoming and gave us a complete run down of how to prepare for class. We were instructed to leave shoes in the lobby, don our socks, and followed her to a room in the rear of the studio complete with cubby's for bags/coats, water cooler, bathroom/changing area and equipment storage. (FYI there is no childcare area or showers). Also in this area is their "100 club" bar. Participants who have completed 100 classes are recognized for their accomplishment and sign their name on the bar for recognition. Cute :) Deihdra then explained the structure of class, helped us choose equipment needed for the class (this particular day we used light hand weights, resistance tube, a small pliable ball, and a nice cushy mat). There were options for hand weights from 1-5 lbs. Since I was about 28 weeks pregnant at the time and trying to manage my intensity I chose 3 lb hand weights. I informed Deihdra that I was expecting, though it was hard to miss, and she was very helpful. Though I had already informed her I was familiar with my prenatal Pure Barre home workouts and was a group fitness instructor, she was more than willing to chat with me about exercises she had planned for the class so I was better prepared to modify. (PS, Pure Barre, or similar fitness programs, are an excellent low impact option for pregnancy.) She explained to us that she would check on us often and since we were new, to anticipate some hands on adjustments from her. She was quick to eliminate any notions of intimidation and told us to work at our pace and within our comfort zone.
We then took our places for class. There were about 12 other participants at the 8 am class. The studio itself is somewhat dark with bright ceiling spotlights directed at the walls featuring large scale photographs of women performing different Pure Barre exercises. The ballet barre extended the length of each opposite studio wall, the walls were mirrored, and the floor was carpeted. I sort of love and don't love the overall feel of the studio. It's hard to explain. While I think the styling is modern and sort of trendy which is appealing, it's also sort of dark and moody. There were times when the lights were lowered a bit and I had difficulty seeing the instructor. While it may not have been my studio style preference, it would also be unfair to say that it detracted from the overall class experience. Given my preferences, I love to practice in bright, airy studio spaces...feeds my personal energy better...but at the end of the day it's more about the workout for me. The most important part...the studio and carpeting were VERY clean. There is nothing worse than a dirty fitness space.
It was clear Deihdra has a great rapport with her participants, many of whom were clearly regulars. The women in our class were of all shapes and sizes and age groups. They all had friendly banter between them and were welcoming to us as well. No cold shoulders or icy stares here! The instructor started the music and the warm-up began. I really enjoyed the music choices...faster paced current hits and some retro throwbacks. Very motivating and drove the workout.
As for the structure of the class, you'll perform some work in the center of the room starting with a warm-up which is a series of knee lifts, reaches, core work including planks, and stretches once you're warm. You'll then grab your light hand weights and begin a series focusing on upper body. After this segment you'll head over to the barre and perform different sequences of plies, leg lifts, and pulses using a "tucked" pelvis. Work then moves back to the floor or up against the wall under the bar for core work and more seat/thigh work. Between most exercises or exercise segments and at the end of class, you'll perform stretches to improve flexibility. The key throughout each segment is understanding the technique. In Pure Barre speak, the technique incorporates the concept of working from a tucked pelvis and performing small, near isometric movements. The instructor will frequently say "pulse" or "up an inch, down an inch". Who knew such small movements could make muscles burn! To learn a little bit more about the barre concept, head over to a recent post titled Let's Talk at the Barre. Deihdra was great about checking in on us, especially me, to make sure our alignment was good. Because my belly sort of affected the position of my spine and pelvis, I was appreciative that she took a few moments to periodically check on me and adjust my form or offer me a more comfortable way to stand or position for safety. Being pregnant, I won't lie and say I didn't have to modify some of the class. I wasn't able to perform some of the traditional ab work and the core work against the wall was a little bit difficult with my belly in the way. It was easy enough to substitute a different exercise or modify the moves to fit my needs. At this point you may be asking "did you feel the shake"? Heck yes we did! I definitely had to take breaks and I've been practicing barre for a little while! I'm not sure my muscles will ever get used to this form of training where is feels "easy".
A few final thoughts. Overall, the class was amazing and I wish I could attend regularly. As I mentioned in my prior post about barre workouts, while it wouldn't be my sole workout program, I'd love to incorporate a live class more regularly. I'll have to stick to my DVDs for now. If you're thinking about trying a Pure Barre class, the website has some great resources including some videos reviewing technique tips, etc. Also, keep checking your local studio's schedule since they often scheduled classes called "breaking down the barre" where they review many of the foundation exercises and concepts in detail. I've included a video below that is a great review of what to expect when you show up for your first class. As for price, this is a big factor for many people. I can't lie and say the class or packages were cheap. One class cost $24.00. Clearly, there is savings when you invest in a package. For example, new client packages will set you back $99.00 while packages lasting 3 months could set you back close to $300. An entire year of unlimited classes will cost you just north of $2000. Based on some quick research, each studio location across the US appears to be fairly competitive and consistent in their pricing.
So tell me. Have you tried Pure Barre? Another barre concept class? Do you do barre DVDs at home? I'd love to hear about your experiences and results!
Now is the time for me to mention that I have not been compensated by either Pure Barre or the local Pure Barre studio for this review including attendance at the live class or my use of their home DVDs and equipment. I independently decided to purchase DVDs, attend the class, and pay for my class. I subsequently chose to review my experience on this blog.
I do hope you were able to make it past the title of this post. Do me at LEAST that courtesy. I really hate that my immediate reaction to thoughts of those reading what I'm about to write are to run and duck for cover or steel myself against venomous commentary or lectures about breast is best...save it. Please. Because I do agree with breast is best (for the most part). I just sometimes wish it weren't.
The breastfeeding debate has become exceptionally tiresome, has it not? More and more I come across blog entries, news articles, and Facebook chats with exhausting, often downright vicious, back and forth over the breast vs. formula debate. My husband and I discuss this occasionally...since together we made the decision on how to nourish our first child, and now how we will nourish the next...and in his ever sage observations made the following comment...and I'm paraphrasing... "at what point does everyone realize we're all winning here? The sheer fact that the participants in this debate even CARE to WORRY about where their child's sustenance comes from already makes them parents of the year". I couldn't agree with him more. Andrew honey, if you're reading, you're always right (haha there, I said it, forever etched into eternity on the worldwide web...and yes people...my husband is generally always right even though I don't always want him to be). Anyway, I'm not sure why this is such a polarizing issue. There are various methods to effectively nourish a baby. Some of us use a substance our bodies naturally produce and some of us choose not to. So. WHAT. Again, as long as you choose something, breast milk, or formula, or gasp, BOTH...congrats! You're doing a good job.
When we were expecting Connor, I never really thought twice about breastfeeding. I wasn't voraciously consuming tons of literature and I didn't necessarily spend inordinate amounts of time studying about breastfeeding. Actually, I'm not really sure how I decided that we would be breastfeeding the baby except to say that it just felt inherently natural. I didn't even really have much context to go by since, to that point, I wasn't particularly exposed to close family or girlfriends breastfeeding their littles. I was not breastfed. My mother in law claims to have breastfed my husband but couldn't offer much in regards to experience or recall as to the timeline. So, while I didn't read every breastfeeding book at my local library, my studious tendencies did lead me to do a little reading and we decided to take advantage of a breastfeeding class offered by our hospital. It was all beneficial info and I very much went into feeding Connor with an open mind. I was aware there may be challenges and felt prepared to handle any issues that may arise. I also gave myself ample permission to truly play the process by ear. If we hit a speed bump, I would deal with it as it came, roll with the punches... and I gave myself permission, with the full support of my husband, that if for one instant the stress of trying to figure it all out was impacting how we felt about feeding our baby, a transition to bottle and formula it was. We both agreed that it would be far more important for us to feel emotionally stable and with a low level of stress than FREAKING out at 2am because I couldn't get milk out of my boobs or because I was in excruciating pain or something. Honestly, which benefits baby more in the long run? A strung out, stressed out parent grasping at straws to make something work or a cool, calm, collected parent, at peace with their decisions and able to easily adapt to challenges and overcome them with little emotional upset, regret, or shame. So while I mentally prepared for challenges, expected them even....here's the thing...my little dude latched and we never looked back. Ok, you can hate me a little for that part.
So, Connor loved to eat from day one (you should see him now...shoveling fistfuls of anything you put in front of him). His precious little mouth was made for nursing and apparently so were my boobs. I am eternally grateful and proud of my body and my baby. While I went into breastfeeding with the notion that its success was NOT going to be the be all end all of my experience as a new mom, I was certainly happy it was working. Actually, my husband and I used to joke that we should probably keep the success to ourselves since it's no secret that many struggle. My milk came in right away, the lanolin and ice packs sat unused on the nightstand, and when I started pumping I made enough milk to make any dairy barn a small fortune. There was ONE small problem though...I didn't really enjoy it. Collective gasp! I'll give you a minute... seriously, try to compose yourself. There are all sorts of things we don't enjoy and yes, quite frankly, I didn't enjoy breastfeeding all that much. For awhile I felt guilty about this..."I have NO reason to feel this way!" "My baby is a champ". "I'm such a selfish bitch". "Some people can't do this, you should be grateful!". I would repeat these notions in my head constantly. Still didn't change the fact that more than 50% of the time, I would have rather not been breastfeeding.
I should probably take a minute to clarify here. I didn't COMPLETELY hate it. There were certainly some precious, amazing, tender moments with my little guy. But honestly, there were other moments where I just wanted my body back. I wanted to share the feeding responsibility. When I went back to work I despised, DESPISED, being attached to that damn pump. While he never caused me pain, Connor was just a frantic feeder and you literally couldn't get him latched fast enough. As he got a little older, he was sort of aggressive and it became physically exhausting to be punched, scratched, and pinched all the time. When I returned to work when we was 8 weeks old, I expressed milk with a pump. While it was relatively easy and pain free, it was just incredibly time consuming to now have to figure out how to set aside time in my busy day of patient care. For the record, my employer was super supportive...and as a matter of fact, I don't think would have ever had the foggiest idea if I had spent fifteen minutes pumping or two hours... so the time constraints were completely self imposed but still real. I was busy. And some days it came down to a struggle between making sure my patients got seen and scheduling pumping sessions. Working in a hospital, it's not exactly easy to know when you're patients are ready to work with you or when you can get them down to radiology for a swallow study... which may need to happen at a moments notice... so some days it was hard to fit it all in. I also like my personal space. I know, I KNOW! To a degree this goes out the window when you become a Mom but I just got to the point where I refused to feel ashamed for liking my personal space and the acknowledgement that my body needed a break and I needed a minute to physically and mentally regroup. It became far more important for me to share the feeding responsibility with Andrew or other family and be able to pick up my baby refreshed and happy rather than resentful that he needed to use my body, AGAIN. So, while I hated pumping, at times it was a blessing since a bottle of expressed milk could easily be given by someone else if I needed a break. Although, I admit this was still rare since I know the most important way to keep supply up is to breastfeed directly so many times before work, after work, overnights, and on weekends it was still up to me.
Yes, because pumping and doing your patient care notes is JUST as comfortable and easy looking as this... I will admit though, the bra for the pump flanges was pretty clutch.
Here was the other problem...initially, breastfeeding made me feel weird. Not weird as in boobs are sexual so why are we using them this way weird. Not weird as in I don't want people to see my boobs I'm too modest weird. Not weird as in this isn't natural why am I doing this weird. Breastfeeding, literally, gave me the strangest sensation, physically and mentally. During my first few weeks of nursing, every time I would begin a breastfeeding session, I would literally have a few minutes of the oddest feeling...almost like a mild panic attack. At other times, it's hard to describe...it would feel like this dropping sensation in the pit of my stomach...and sudden restlessness and irritability and then onset of extreme thirst. I couldn't nurse without water or Gatorade nearby (and I HATE Gatorade). I thought I was a little crazy honestly. It only ever lasted a few minutes...and was moderately uncomfortable at best...and then it would go away and I'd sort of forget about it until the next time. After the first few weeks, it went away altogether. As I begin to mentally prepare for baby #2's arrival, I've been recalling that feeling so I decided to do a little Google search to try to figure out if there was something to describe this experience. And would you know it...there is! No joke, there is a legitimate medical diagnosis for what I was experiencing... ha! Leave it to my body to have some obscure issue with breastfeeding. But it's real, and while not well researched or reported on, the theory is MANY more women than have been identified experience it, and yes it has a name. Dysphoric Milk Ejection Reflex (D-MER). Seriously, there is even a dedicated website (www.d-mer.org). You are not alone!
According to D-MER.org "“Dysphoric Milk Ejection Reflex is a condition affecting lactating women that is characterized by an abrupt dysphoria, or negative emotions, that occur just before milk release and continuing not more than a few minutes. This is a physiological response (not a psychological response) that appears to be tied to a sudden decrease in the brain chemical dopamine immediately before milk let-down."
Who would'a thunk it. It is important to note that the site goes on to clarify that D-MER IS NOT an aversion to breastfeeding, related to postpartum depression, a psychological response to breastfeeding, or a general dislike of breastfeeding...although, arguably, it's experience could potentially contribute to these other issues. Rather, D-MER is thought to be related to an inappropriate drop in dopamine that occurs when milk is released during let-down. When dopamine falls inappropriately, it can cause symptoms of negative feelings. Fascinating really, and interesting to have a true explanation for my odd symptoms!
So, I should probably circle back at this point. As the title of my post suggests, I'm not entirely looking forward to breastfeeding. I'm more nervous about it this time around. I have other factors to consider including what will be a needy 18 month old and a return to work after only 8 weeks once again. Not to mention the knowledge I now have about the pros AND cons from my first go-round. As I buckle down for the home stretch of this pregnancy, I'm reminding myself of the following: I give myself complete permission to take it day by day again. I certainly do believe in the benefits of breast milk and I'm happy to attempt to feed my next baby like this again. I'm allowing myself the permission to play it by ear as I did last time. The minute something isn't working and the minute the scale tips towards distress with the process I'm allowing myself permission to throw in the towel. If our next little guy is as much of a nursing lover as Connor...great, we'll do it. If he sucks at it, haha no pun intended... fine, we'll trouble shoot a little and see how it goes. And depending on IF and HOW my symptoms of D-MER present themselves...that will factor in too. With Connor, we quit breastfeeding at 6 months. Honestly, it was a combination of my being ready to call it quits and that he sort of was too. He started solids and was showing a lot more interest in those and his bottle than he was in me. At that point, he was getting really used to receiving expressed milk via bottle and his lessening desire to actually nurse directly from me effected my milk supply, not to mention I got an abscessed breast cyst which needed treatment so my supply tanked. The stars aligned and it was just sort of a naturally good time to quit. He transitioned to formula with no issues, and no guilt from us, and is currently a thriving, rarely sick, 17 month old who hasn't met a food he doesn't like and is ALMOST weaned from his bottle. I've seriously given the kid a pass with the slow wean from the bottle since he NEVER accepted a paci and he's slept 12 hours straight since he was 6 months old. You can start hating me again for that. This kid rocks.
So, time will tell! I'm incredibly excited to meet our new addition and I'm curious to see how nursing again will all pan out. Either way, I am already at peace with whatever decisions we will need to make and I feel good that no matter what we are doing the right thing for our baby.
So, talk to me. Be honest with yourself and not ashamed... have you ever felt less than in love with breastfeeding? Have you experience D-MER? I'm especially interested to know what other Mom's have experienced this.
I'm a big fan barre style workouts. Maybe it's my ballet and dance training growing up but I really love the concept and the different "techniques" and programs remind me of the variety of conditioning classes we would do in between more traditional classes of jazz, ballet/pointe, and tap during my dance competition years. Of course, don't let "barre" fool you. By and large, many barre workouts you will experience don't necessarily feel like dance nor do they necessarily require the grace and coordination of a ballerina. Rather, barre is inspired by ballet but also has strong influences from yoga, pilates, and mainly and probably most importantly, the Lotte Berk Method. Using a ballet bar for balance, you do small, isometric strength training movements. Many of the barre methods of fitness include light handheld weights or resistance bands to up the intensity of high repetitions. Different workouts may also incorporate a small ball or towel for resistance. There is a lot of focus on form and keeping the movements small.
When I first tried barre I didn't know what to make of it. I'm used to big expansive yoga postures, creating length and posture in pilates, or big explosive strength training movements in BodyPump or HIIT workouts. I wasn't entirely sure barre was DOING anything. In all honesty, though much if it felt familiar to those conditioning classes when I was dancing as a teen, I just couldn't recall if I ever noted the benefit. Was I stronger, more toned, more flexible? I think so...
Fast forward to present day. If one thing is for certain, barre classes certainly make you FEEL like you're doing something. The sensation is one of a burning, shaking muscle working to near failure. But what does that mean in the grand scheme of things? Is that the perfect sign that you're changing your body? Maybe. Barre devotees say "embrace the shake". It sure as heck burns so it may be doing something right? Here is my conclusion. To a degree, it is doing something. Although I'm not necessarily sure you should put all of your weight into the "shaking" that occurs as the hallmark sign you are effecting change. A quick exercise physiology lesson reveals that we may only be feeling that sensation because the range of motion being used is less effective at removing the metabolic waste being created in the muscle, hence the burn. If you thrive on a no pain, no gain mentality, then you'll certainly feel like you're achieving something in barre. And not that you aren't, I just wouldn't put all my stock into this type of training as the be all, end all of your workout program.
Don't get me wrong, in many cases I'm a big proponent of this type of training and I feel like it has a place in many of our workout programs...and as I stated before, I just love barre. But even I will acknowledge that barre classes alone does not a well rounded exercise program make. Rather, isometric based training can, and probably should be, a compulsory component of a more traditional cardiovascular and strength training program. In traditional strength training, you are working through a complete range of motion using various levels of resistance. In isometric based training, you contract the muscle and then keep it at relatively the same length for the duration of the exercise. Research has shown that this type of training can aid in muscle strength and development and serves as a wonderful compliment to what we view as more traditional styles of training. Ideally, a well rounded fitness program will include cardiovascular training, strength training using full range of motion concentric and eccentric movement patterns, isometric strength training, and flexibility. As a matter of fact, isometric training has been show to potentially cause negative effects to the elasticity of muscle. This is why barre programs place a great deal of focus on flexibility training incorporating stretching in between each exercise. This subsequently makes barre a great way to incorporate flexibility training into your program, an oft overlooked and important component to your training.
Finally, be cautious of some of the "postures" used in your barre classes especially in regards to the position of your pelvis. Many of these techniques focus on the "posterior" pelvic tilt or "tucked" pelvis. Excessive time spent in this position can begin to effect your spine and result in pain and maladaptive movement patterns. Be sure to incorporate training that focusing on anterior and neutral pelvis patterns as well. Some of the barre programs are better than others at focusing on more neutral spinal patterns. Of course, if you are concerned, or are currently experiencing issues from barre workouts, I would seek the advise of your physician or employ a physical therapist to evaluate your program and movement patterns and recommend corrections.
As for my own personal results... given that I do not participate in barre workouts exclusively, I cannot speak to the benefit or results in isolation. I have incorporated barre into my general fitness program which includes various methods of strength training, cardio, and flexibility. I have heard and read about many women who swear by this method of training and have benefitted from impressive results including weight loss and increased muscle definition. Of course, a main component here is that ANY program that gets you up and moving and not sedentary, paired with a healthy diet, will yield you results. To what degree barre ALONE will help you achieve these results varies I'm sure. Going forward, I plan on paying closer attention to the benefits of incorporating barre training in my regular workout routine. Informally, I feel it certainly contributes to my ability to maintain strength, muscle definition, and flexibility. In fact, as I've mentioned in other posts, barre training has served as a great low impact prenatal workout for me in my current pregnancy.
While I do feel strongly that barre workouts should be part of a a more comprehensive fitness regimen, I plan to experiment by performing barre only workouts in my post natal period. I will likely incorporate walking as well, and will likely return to teaching my BodyFlow and BodyPump classes late this Spring. But besides participating in these forms of exercise, I'm going to shift my focus to barre workouts and make some notes on gains I see in strength, flexibility, weight loss, and muscle definition. I am curious to informally evaluate the pros and cons of solely using barre workouts (well almost) to achieve fitness goals. I'll report back!
So...discuss! I want to know any and everything. I am no exercise physiologist but I have a working knowledge from my training as a group fitness instructor. If I have any of this information wrong I am not above being corrected...always learning and always willing to hear from the truly HIGHLY educated experts! Only helps me do a better job in leading and educating my participants. Also, have you tried barre classes? What do you think? How regularly did you participate and what were your results? Do you only participate in barre classes or do you incorporate them as part of a more balanced fitness program? Tell me anything and everything!
Finally, still scratching your head on what the heck barre is and where to find programs? Many of the barre techniques are national franchises that run boutique style fitness studios and offer home based DVD programs as well. Many communities, including my own, also offer barre classes at local gyms, pilates, and fitness studios. A Google search will turn up TONS of different methods...here are a few familiar names and favorites in no particular order:
Today, I'm excited to review Suzanne Bowen's Slim & Toned Prenatal Barre Workout. Check in here later this week as I'll be breaking down all things barre, but for now, let me jump into some of the details of this workout and why I loved it so much!
Equipment Needed: 1-3 lb hand weights, chair or ballet bar, mat
Overview and Impressions: This is another fabulous prenatal workout broken down into segments. I'm loving that the prenatal DVDs I've been trying so far have different segments that can stand alone or be combined to make a longer workout. As I've mentioned, some days I just have NO energy to do anything more than 15-20 minutes and other days I can push myself for about an hour. Suzanne's program is perfectly designed into four segments focusing on lower body, core and upper body, cardio training, and flexibility. I'm quickly realizing barre just may be the perfect prenatal workout. The zero to low impact movements and the focus on core strength is perfect for expectant mothers...or those in their "fourth" trimester getting back into shape in the post-natal period right after baby! Barre is easy on the joints and I really appreciate Suzanne's focus on pelvic floor engagement and strength throughout the workout. Let's break it down segment by segment:
Lean Lower Body - Clocking in at approximately 20 minutes, the lower body segment is a well designed series of barre style "squats", "lunges", and "leg extensions" focusing on the small, pulsing movements that are hallmark of barre fitness, designed to make you "shake". Throughout, Suzanne offers lots of modifications for each trimester of pregnancy and constantly reminds you to engage your pelvic floor and "elevator up". Note taken Suzanne, I'm horrible at remembering to Kegel properly so this workout is perfect to remind me to engage and tone these muscles.
Slim Upper Body & Core - Also clocking in at approximately 20 minutes, you'll perform a series of strength training moves using light hand weights. You'll perform a series of exercises focusing on biceps, triceps, shoulders, back, and chest and incorporate small push-ups and various plank series targeting the core.
Cardio Sculpt - I LOVE this segment. Timing in at closer to 30 minutes, it was almost interval style. The focus was on a series of low impact lunges, plies and reaches incorporating your chair or bar for balance if needed (especially when you're center of gravity is way off in your third trimester!). Then, you'd slow it down and perform barre style lower body exercises to really blast the lower body again. At 32 weeks last week, this segment was a little challenging for me! I had to stop a few times but again, Suzanne offered plenty of modifications so I was able to quickly adjust my intensity and stay with the workout safely.
Aligned Stretch - Finally, be sure to tack on the stretch segment which clocks in at about 10-15 minutes. You'll perform a series of gentle, athletic style stretches focusing on all areas worked. Great way to relax and increase flexibility.
Preview the workout here:
Ready to try it out? Snap up your copy at my Amazon Shop!
(This is my own independent review of this fitness DVD. I purchased this DVD independently and offer an affiliate link from my amazon shop for its purchase. I receive commission on any purchases made through my amazon store front.)
Happy Sunday everyone! Today, I wanted to formally announce my reinstatement as a Team Beachbody Coach. I'm so excited that I decided to reinstate my business. A few months ago, I had started my business as a health and fitness coach with Beachbody products on top of my group fitness instruction and full time job. Unfortunately, it coincided with some time consuming changes at work and my discovery that we were expecting baby #2. I had started my business off strong and was several weeks into my first challenge group when I just completely lost steam. The first trimester exhaustion got the best of me and my type A personality was having an up hill battle with trying to fit it all in. I was trying to take care of myself, take care of a group of women dedicated to improving their health, chase after my thriving toddler, and do my best at work. Something had to give. So, I sadly had to disappoint my challengers and disband the group (they were all working so hard, I felt awful) and take a step back to re-evaluate. I let my business hibernate but it's been on my mind all of these months.
Today, I took another leap of faith and decided to reinvigorate my business. Those of you who know me know that, for the most part, my job as a Speech Pathologist doesn't exactly fill my cup. I've been very vocal that some of the most rewarding hours of my week are spent with my group fitness participants or "coaching" family and friends in improving their health, fitness, and lifestyle. I truly see this as a full time career transition in the future but I'm trying to be patient and let that happen organically. As a matter of fact, a few weeks ago I was this close to purchasing a local business franchise, Fit4Mom Stroller Strides, which focuses on fitness for mom's of all ages. The franchise was for sale and in many ways, the program aligned with my goals and current business ownership capabilities. Unfortunately, the opportunity to purchase the business coincided with a few stressful weeks for us in regards to work status, childcare, and finances and left me unable to commit. I had to pass up the opportunity. I moped about it for a few days but since I always believe everything is timed for a reason it was probably all for the best. While that entrepreneurial dream and career move didn't come to fruition, I still have the opportunity to continue working towards my goals in other ways.
At this time, my Beachbody business is perfect for the time and financial investment I can make. It directly achieves my desire to help others and connect us all in the effort for improved health and wellness. Why only reach those who can actively participate in my live group fitness classes when I can help so many more of you who I don't get to see several times a week, who are interested in another method besides trekking to the gym, or who don't even live in my community...or who I don't even know personally, yet?! Since my teens, a large part of my fitness regimen has been home based through workout DVDs and home based equipment. Beachbody uses these exact methods to make fitness accessible to everyone. Honestly, gym workouts are great but I know I've mentioned many times that some of the better workouts I've ever done are home based. Don't let those DVDs fool you! There are some TOUGH programs out there. I know myself and others have been able to achieve some of their best results with home programs. Once upon a time I paid for an expensive trainer and I swear my results were the same if not worse than sticking with home based workouts. Why not achieve better results at a fraction of the cost with me? Of course, I love the energy of a live group fitness class but our challenge groups, personal coaching from me, and the support of the community we can create will more than fill in for that gap... all while affording you the flexibility to meet your fitness goals on your terms, with the time you have, and the financial commitment you can make.
Some of my favorite programs:
I'd love to help you achieve your goals so feel free to message me or email me at thefirstrepblog@gmail.com or bbcoachcatie@gmail.com (I check both!) I'd love to give you guidance and resources on picking the perfect fitness program for you and offer nutritional coaching and support. Once I pop this baby out, we'll start a challenge group to get in shape! I'd love to invite all new momma's to join me. And if you're not, that's ok too! Stay tuned this spring for challenge group announcements.
Finally, does my passion for all things fitness resonate with you too? Wondering how you can help help friends, family and beyond with the tools to improve their life? Then we should chat. I'm building a team of like-minded men and women who can join me on this journey. A little extra income doesn't hurt either :) Message me!
Catie is a group fitness instructor and is certified in Les Mills BodyPump and BodyFlow, as well as AFAA Aqua Fitness and Fluidity Barre certifications. She is passionate about fitness and health. She loves trying new programs and daydreams of opening her own fitness studio...someday! She is wife to an amazing husband, and Mom to two incredible sons. Fur children include two crazy dogs and the world's greatest cat.
