Technique Tuesday: How to Turnout

This week we’re diving into the dance roots of barre class and discussing what it means to be “turned out” or in a turnout position. In class when we stand in first or second position, we are in turnout. In first position you might hear your instructor say “heels together, toes apart in a V” or “stand like a slice of pizza could fit between your feet!” When in turnout, there are a few more things to think about besides your feet though. If you google “turnout” you’ll find this definition:

In ballet, turnout is a rotation of the leg that comes from the hips, causing the knee and foot to turn outward, away from the center of the body. This rotation allows for greater extension of the leg, especially when raising it to the side and rear. Turnout is essential to classical ballet technique and is the basis on which all ballet movement follows.

Turnout is also the basis of many ballet inspired barre movements including pliés and kicks (or grand battements). If you’ve never danced before it may not feel natural to stand in turnout at first and that is normal. It is important to work within your natural turnout. If you try to turn out your feet into too wide of a “V” shape , you might notice your knees bend or find it harder to stand with straight legs. If that happens, simply make your “V” a bit more narrow. You’ll notice in time that your natural turnout will improve as your hip strength improves. Many of the exercises dancers do to improve turnout are incorporated in barre class to strengthen and stretch your leg and seat muscles!

You might be wondering why turnout is incorporated in a barre class at all – we are trying to get fit not become ballerinas right?! Well, have you ever seen a ballerina’s body? Turnout helps work leg muscles that are otherwise harder to target. If you are doing a thigh exercise in turnout, the inner and outer thigh parts are more engaged. When working your seat in a turnout position, you’re using the outer seat and hip muscles. Remember to embrace the shake and squeeze tight to taper that side seat!

Here are a few things to remember when in turnout:

• Your feet and legs are turned out the same, no matter how far that may be.
• Your knees are pointed in the same direction as your toes (For example: When you plié in first or second position, you want your knees to bend straight over your 1st and 2nd toes.)
• Your pelvis is straight up and down in a neutral spine, not sticking out, when standing.

Still have questions when your instructor says “keep your legs turned out”? Don’t be shy! Ask after class and we’ll have you feeling more comfortable in no time!

Clean Eats: Game Day Dishes

I love football Sundays! If you’re anything like me, watching football goes along with good food and great friends. As we count down to Tom Brady’s return, I wanted to share a few healthy game day snack options so you can still enjoy the social aspects of football Sunday without ditching your healthy lifestyle.

First up, buffalo wing alternatives! I’m not going to lie and say I don’t enjoy some real wings from time to time but, it isn’t realistic for me to eat them during every Patriots game. I love finding healthy alternatives that satisfy my buffalo/hot sauce cravings!

Buffalo Chicken Meatballs from SkinnyTaste

Ingredients:

• oil spray
• 1 1/4 lb ground chicken
• 1/4 cup panko crumbs
• 1 large egg
• 2 scallions, chopped
• 1/3 cup finely minced celery
• 1/3 cup finely minced carrot
• 1 clove crushed garlic
• kosher salt and freshly ground black pepper, to taste
• 1/3 cup Franks Hot sauce
• 1/4 cup skinny blue cheese dressing (optional)
• finely chopped celery leaf for garnish (optional)

Steps:

• Preheat the oven to 400°F. Lightly spray a non-stick baking sheet with oil.
• In a large bowl, combine the ground chicken, panko crumbs, egg, scallions, celery, carrot and garlic; season with salt and pepper, to taste. Using clean hands, mix until combined. Roll the mixture (1/8 cup each) into 26 round meatballs.
• Place meatballs onto prepared baking sheet and bake until cooked through and golden, about 16 to 18 minutes.
• Place the meatballs in a bowl, add the buffalo sauce and gently toss to combine. Serve immediately, drizzled with blue cheese dressing, if desired.

My meatballs & photo – they were yummy!

Buffalo Cauliflower Bites from Veggie Inspired 

Ingredients:

• 1 large head cauliflower, cut into bite size pieces
• 1-2 tbsp extra virgin olive oil – depending on the size of your head of cauliflower
• 1/3 – 1/2 cup Panko breadcrumbs
• 1/2 cup Tabasco Buffalo Style Hot Sauce (Frank’s also makes a Buffalo hot sauce)

Cheater Vegan Ranch Dip: (Can also just use low-fat ranch or blue cheese dressing!)

• 1/2 cup vegan sour cream
• 2 tbsp lemon juice
• 1/2 cup soy milk
• 1/2 tsp salt
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1 tbsp dried parsley

Steps:

• Preheat oven to 450 degrees F.
• In a large bowl, drizzle the EVOO over the cauliflower and toss to coat well.
• Pour the breadcrumbs over and toss again to coat.
• Pour cauliflower onto a parchment lined baking sheet and spread out into one layer.
• Roast for 20 minutes or until cauliflower starts to get tender.
• Take out of oven and pour back into the large bowl.
• Pour hot sauce over cauliflower and toss to coat. (Feel free to add a bit more breadcrumbs at this point as well)
• Place back on baking sheet and roast for another 10-15 minutes or so until cauliflower starts to get crispy on the edges.
• Meanwhile, make the Cheater Vegan Ranch Dip. Combine all ingredients in a high speed blender and blend until combined.
• Take cauliflower out of oven. Serve with Cheater Vegan Ranch Dip.
• FYI: Some brands of vegan sour cream are more liquid than others. If yours seems very loose, start with only 2 tbsp of soy milk and then add more 1 tbsp at a time until you reach the desired consistency for dipping.

Note: Try to use gluten-free Panko breadcrumbs!

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Next up, nachos! Who doesn’t like to munch on chips at half time? This healthy swap won’t make you miss the real thing.

Sweet Potato Nachos from Paleo Leap

Ingredients:

• 2 large sweet potatoes, peeled and sliced into ¼-inch thick slices
• ¼ cup green onions, chopped
• ½ cup bell peppers, diced
• 1 or 2 jalapeños, sliced (optional)
• 1 avocado, diced
• 1 tsp. patrick
• 1 tsp. garlic powder
• 1 tbsp. olive oil
• fresh cilantro, minched
• fresh salsa
• sea salt and freshly ground black pepper

Steps:

• Preheat your oven to 425 F.
• In a bowl, combine the sweet potato slices, olive oil, paprika, garlic powder, and season weth salt and pepper to taste.
• Mix everything until well combined.
• Place the sweet potatoes on a baking sheet, and bake in the oven for 40 minutes, turning once. Remove from the oven (but don’t turn the oven off!) and top with the bell pepper, green onions, and jalapeños.
• Return the loaded potato slices to the oven and broil for 5 to 10 minutes.
• Serve with avocado,  salsa, and fresh cilantro.

Note: Add as many of your favorite vegetables as you’d like. Add chicken, ground turkey with taco seasoning or your favorite meat for extra protein!

P.S. Want to make your nachos even lighter? Try Grilled Zucchini Nachos!

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Last but not least, PIZZA! There are few things I love more in this world than pizza. I’ve tried making it with cauliflower crust but it took a long time and usually on football Sundays you’re trying to get game day snacks together quickly before kick off! I’m looking forward to trying these pizza bites soon!

Zucchini Pizza Bites from The Fit Housewife

Ingredients:

• 2 medium zucchini, sliced 1/4″ thick
• 1/3 cup low-sugar marinara sauce
• 1/2 cup part-skim shredded mozzarella cheese
• 1/4 cup turkey pepperoni slices, cut in half (can use turkey pepperoni sticks)
• 1/4 cup sliced olives (optional)

Steps:

• Place zucchini slices on a baking sheet.
• Top with a small amount of sauce, cheese, and a half a pepperoni slice.
• Broil for 3 minutes, or until cheese is melted and bubbly.
• Serve warm.

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Looking for more ideas? Check out this amazing list of 75 Healthy Game Day Snacks! Have fun this Sunday and remember…when the Patriots win, you win at Town Barre! If Tom Brady leads the team to victory, log into your MindBody account Monday to purchase a $12 class. Limit one purchase per client, per win. Class expires one month from purchase and is automatically used before your class packs. Go Pats!

Technique Tuesday: What is a tuck?

The TUCK. A tiny movement that can make all the difference in barre class. Hearing the word “tuck” can either cue you on your way to toned abs, a tight seat, and improved posture, or leave you with a look of sheer confusion. You’ll hear “tuck” probably a dozen times during any barre class along with a few other terms you may have never heard before. Whether you have no idea what it means to tuck, or are confused by what it does or is supposed to do, this blog post is for you!

The tuck is an adjustment of the position of your hips, abs, and spine. It is sometimes cued to the class by saying “neutral spine,” “heavy tailbone,” “tuck your pelvis under,” or “pelvic tilt.” Naturally many people arch their spine. The goal of the tuck is to remove the natural arch in your lower back until you find a neutral spine and body alignment. The position is found by rolling your hips forward while engaging your abdominal muscles. Shoulders should be directly over hips. This movement is small – almost invisible – and doesn’t come naturally. Each class you’ll have to work towards finding the position and it is important to ask for help if something doesn’t feel right.

The tuck is usually the default start position for every exercise in barre class. The tuck can also be used as an exercise on its own, where you repeatedly engage the muscles with tiny pulses, or combined with other moves. For example during a chair pose, you might be told to tuck to the beat to keep your core engaged or tuck and lift your heels alternatively. The tuck makes the chair pose more challenging. It is important to find the correct positioning first and then focus on the tuck movement with control and precision. If you aren’t feeling the muscles start to fire up, take a second to realign.

Once you master the tuck the benefits are endless! A lifted booty, strong abs and good posture are just the beginning. Strengthening your pelvic floor helps prevent injuries outside of class, in other workouts and in life!

A tuck is an example of an isometric movement, or a muscle contraction where the muscle tenses while not changing length. Think about basically humping the air. While it may seem weird, rest assured knowing everyone in class will be doing the same movement, feeling the same burn and probably shaking. If you are concentrating and performing the exercise correctly, there isn’t any time to look at anyone else in class!

As always you should stop if you feel discomfort or have any pelvis or low-back issues. Ask questions instead of pushing through in pain. It is important to watch the alignment and not roll the hips under too deeply. Think about truly engaging the core next time you hear the work “tuck” and watch your barre form transform! Remember to always stretch thoroughly after any barre class.

 

 

Clean Eats: Best Post-Workout Snacks

We’ve collected 10 of the best post-workout snacks that trainers and registered dietitians love!

1. Handful of nuts – “I love a handful of nuts, such as almonds, pistachios, or peanuts—they offer fiber, protein, healthy fats, and slow-burning carbs which is the perfect post-workout formula.” – Sharon Palmer, R.D.N., The Plant-Powered Dietitian, author of Plant-Powered for Life
2. Greek yogurt – “I love this snack because it’s nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout.” – Amy Dixon, a celebrity trainer in Los Angeles and star of the Breathless Body DVD series
3. Beets – “After yoga, pilates, or bar, I like to eat beets—I add them to salads, sandwiches, or even put them on top of avocado toast. Beets are a great source of natural electrolytes, which can help to replete those that I’ve lost through sweating. The nitrates in beets also work to widen blood vessels and improve blood flow to your muscles, which may help to prevent soreness and fatigue.” – Ilana Muhlstein, R.D.
4. Sweet potatoes – “I like sweet potatoes as a post-workout snack because they are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium.” – Andrew Leonard, a certified trainer and expert for inerTRAIN, an online personal training service
5. Chocolate milk – “One thing that people don’t realize when they take protein supplements, is that your body can only use about 20 to 30 grams of protein at a time. Any extra protein will be broken down to use as energy or stored as fat. That’s why I love chocolate milk post-workout. Milk has 8 grams of protein per cup and 22 grams of carbohydrates, which is everything I need after a challenging class.” – Rebecca Clyde, M.S., R.D.N., C.D.
6. Protein popcorn – “My favorite post-workout snack is a small bag of low-fat or fat-free popcorn with one scoop of chocolate whey protein powder (sprinkle it in after it comes out of the microwave and shake a few times). Popcorn is one of the best whole-grain sources to replenish glycogen storage after working out, while the whey protein powder nourishes the muscles and assists with recovery. This snack fits the bill for both an endurance and a resistance type of workout.” – Marta Montenegro, an exercise physiologist and creator of the Montenegro Method DVD series
7. Smoothies – “Smoothies made with Greek yogurt or milk and fruit are a great option post-workout, because they contain that combination of protein and carbohydrates. Dairy-based options are particularly advantageous because they are rich in a protein called leucine, which appears to kick-off the muscle-building process after a workout.” – Edwina Clark, M.S., R.D., C.S.S.D., and head of nutrition and wellness at Yummly
8.  Sunbutter and dates – “Dates are high in potassium, which is great to help revitalize post-workout and also helps to flush out any excess salt and water weight. You get the protein from the Sunbutter (which is made with sunflower seeds instead of nuts so it’s perfect for people with allergies), and it’s addicting-ly delicious!” – Laurel House, a certified personal trainer and author of QuickieChick’s Cheat Sheet to Life, Love, Food, Fitness, Fashion, and Finance—on a Less-Than-Fabulous Budget
9. Sabra’s single-serve hummus – “I do a lot of Pilates, and some of these classes are pretty cardio-heavy. I love Sabra’s single-serve hummus because the 2-ounce pack is so portable. I’ll have one of these with a small whole-wheat pita after my workout. The protein from the hummus and carbs from the pita help my muscles recover, and the fiber helps keep me fueled post-workout.” – Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition
10. Apple with almond butter – “I like to bite into something crunchy, and combining it with a little sweetness and texture gives me a filling snack and builds up my energy and muscles.” – Tamilee Webb fitness expert and star of the Classic Buns of Steelcollection

Try one of these after your next barre class! Snacks sourced from SELF and SHAPE Magazine.

Cheers, Michelle

Why barre is an effective workout for anyone

Our friend Jenn Sinrich’s latest for ClassPass.com discusses the physical and mental benefits of barre as well as why this workout is perfect for almost anyone! Here are a few of our favorite points:

• What started as The Lotte Berk Method, soon found its way to the U.S. Barre’s ability to incorporate a mix of moves and exercise inspired not only by ballet, but also Pilates, dance, yoga and functional training (i.e. movements that mimic activities you do in your daily life, like balance and posture), caught on quickly with the general population.
• Barre sets no boundaries when it comes to age, weight or fitness level. New to fitness? Or have fallen off the fitness wagon? Barre is great for exercisers of all experience levels. Even if you’ve never taken a dance class in your life, you’re still in the clear, as instructors are especially trained to guide newcomers through movements and cater to all strength and flexibility levels. Barre is also an individual workout so you can challenge yourself at your own pace without affecting anyone else’s workout in the class.
• The small movements done in a barre class are so specific and targeted that you’ll find yourself newly aware to certain areas of your body, such as your inner thighs. Who knew you could work out that area solely—and to the max? Barre also strengthens the connection your brain has with your body, otherwise known as the neuromuscular connection.

Come see for yourself how barre makes “for a fun and exciting experience each time you go,” according to Jenn! All ages and fitness levels are welcome, but don’t take our word for it — read the full article and find out why this workout is effective for anyone looking to strengthen and tone.

Town Barre Transformation: Losing 30 lbs, gaining so much more

How Janice lost 30 lbs, in her own words…

It all started about a year ago when I saw a photo in a fitness magazine that said, “Why Not You? What’s next is up to you, it’s your move.”I decided right then to become a healthier version of myself.

When I first tried barre, the moves felt really awkward. I never thought I was going to be able to do some of the positions, like chair pose. I gave up many times despite paying attention to Michelle’s cues and modifications. The day after every class I was so sore!

After two months of sporadic classes, I challenged myself to attend class at least three times a week. It was then that I started to become more comfortable in the positions and throughout class. My muscles began getting used to the routine of working out and I was able to start pushing myself harder each class.

I just finished Town Barre’s Summer Slim Down Challenge. Over the last six months I have gone from a size 14 to a size 8. I bought myself a bleeping bikini this summer! (Something I never thought I’d wear again!) Since starting at Town Barre, I have lost 30 pounds.

This transformation has made me feel so good inside and out. Finally instead of “Why not you?” – it is me! I have had poor posture for many, many years and since taking barre classes I have seen a noticeable improvement in my posture, as well as my weight and muscle tone. Finding my strength and transforming my body has made me feel more confident about my age and aging.

I’m so glad I committed to taking better care of myself. Working out regularly definitely changes your mindset for the better. I’m excited to see where this new healthy lifestyle takes me.

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I’m so proud of Janice and all of her hard work. She has been so committed to coming three times a week – through holidays, snow storms and more! Each week her form is better, she holds exercises for longer and is mentally and physically stronger! Cheers to Janice!

Ready to start your transformation? Sign up now!

What is Suspend Barre ?

Our new class Suspend Barre is a combination of two of the most effective body weight workouts there are! The class mixes barre fitness and TRX suspension training and is offered Fridays at 6:15am at Velocity Fitness in Lynn. First lets define the two workouts:

TRX: Born in the Navy SEALs, TRX suspension training develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a portable training tool that leverages gravity and the user’s body weight, to complete exercises.

Barre: Barre classes use a combination of postures inspired by ballet and other disciplines like yoga and Pilates. The barre is used as a prop to balance while doing exercises that focus on isometric strength training, combined with high reps of small range-of-motion movements.

TRX is the perfect complement to barre because similar to barre, you use body weight to build strength through balance. Much like barre, in suspension training all moves can be modified. You can use different angles, vectors and body positions to make each TRX exercise easier or harder. Another similarity is the need for good form. It will take those new to the workout a few classes to feel comfortable with the exercises but, paying attention to cues and positioning will get you up to speed in no time.

If you are an avid barre-goer, Suspend Barre will challenge your control and take your fitness routine to the next level. The class combines barre moves at the barre, barre-inspired moves using the TRX suspension trainer for stability, and classic TRX exercises.

If you are new to TRX, we are offering a Beginner TRX class on Thursdays at 6:15pm (at Marblehead Fitness Center) to explain and work through the basic positions in suspension training at a slower pace.

Shake it up and try something new! Sign up today!

 

Clean Eats: Egg Muffins & The Healthiest Breakfast

We’re heading into the 3rd week of our summer challenge and those who have opted to try the 6 week meal plan know there are a few staples in the breakfast options. These staples include eggs, oatmeal, berries, greek yogurt, nuts, avocado and Ezekiel bread. Throughout my years working with nutritionists, these are the breakfast foods I’ve found are always on their lists of the best foods to eat in the morning to stay fit. When my boyfriend found this TIME Magazine article on “The Healthiest Weekday Breakfast” he sent it to me right away saying “you were right!” I’ll let him keep thinking it was all me, but in reality it was nutrition professionals like Dr. Walter Willett, chair of nutrition at Harvard School of Public Health, who is cited in this TIME article.

The article highlights a few food groups that when combined are sure to keep you feeling full and provide the fuel you need to reach your fitness goals.

1. Fruit – Berries are an ideal fruit for breakfast (or anytime). “Packed with fiber and healthy polyphenols, there’s a lot of research to suggest blueberries, blackberries and their tart cousins are protective against cardiovascular disease and some forms of cancer—even the non-gut types like breast cancer.”
2. Whole grains – Whole grains are linked to better heart health and lower rates of diabetes and obesity. But, you can’t just reach for any whole grain bread at the supermarket. Many breads and cereals are heavily processed. “If you’re a toast-in-the-morning kind of eater, look for breads that include “sprouted” or “stoneground” grains, and that list some type of whole grain as the first ingredient on its packaging.” A great option is Ezekiel Bread or bread that you can seen bits of kernels in. Another idea, oatmeal!
3. Healthy fats or protein – Healthy fats and protein are guaranteed to help your stay fuller longer. Greek yogurt provides both, but make sure to purchase the full-fat yogurt as opposed to reduced-fat. “Stripping out the fat from your yogurt or other dairy products may make them less caloric. But it also makes them far less filling…So you end up eating much more than you would with full-fat, or you feel hungry again very quickly.” Another option? Eggs! The traditional breakfast hero according to TIME. “They’re delicious, and the amino acids in eggs bind to gut opioid receptors, which reduces hunger and increases satiety.” You could also try adding nuts or avocado to your breakfast. Nuts go great in yogurt and avocado tastes delicious spread on toast or eaten with eggs.

Don’t have time to make eggs every morning? Or not a yogurt girl, like me? Try this easy egg muffin recipe that you can prepare on Sundays to have ready Monday morning for the week! Then toast a slice of Ezekiel bread and top with avocado and strawberries for the “healthiest” weekday breakfast option!

Egg Muffin Cup Recipe from Show Me The Yummy

Ingredients:

• 4 eggs
• 4 egg whites
• 1 red bell pepper diced
• 1 green bell pepper diced
• 1 yellow onion diced
• 2 cloves of garlic minced
• 2 cups of spinach chopped
• 1/2 cup mushrooms diced

Prep time: 30-40 minutes

Steps:

• Pre-heat oven to 350 degrees
• Dice onion, peppers, mushrooms and spinach
• Mince garlic
• Mix 4 eggs and 4 egg whites
• Saute onion and pepper with a tablespoon of olive oil and a little salt and pepper for 5 minutes over medium heat
• Add mushrooms and spinach to pan and cook for another 2 minutes, add garlic during the last 30 seconds
• Coat cupcake pan with non-stick spray
• Bake muffins for 15 minutes (or until toothpick comes out clean)
• Let cool and store in an air-tight container for no longer than 4 days

Note: It is normal for the muffins to be a bit watery because of the vegetables. If the excess juice bothers you, just blot the muffin before you warm it up in the microwave.

The egg muffins are only 50 calories each! I’d have at least 2 for breakfast, if not 3. These also make great pre or post workout snacks.

Now, the lowdown on my experience making these muffins today…

At first I thought the ingredients seemed like way too many vegetables for only 4 eggs and 4 egg whites but it turns out it is just the right amount. I did use jumbo eggs though, and probably only 4/6 of my onion because it was a big one.

 

 

 

 

 

 

 

 

I know this seems like the easiest recipe idea ever, but I’ve tried to make my own egg muffins before and without knowing how many vegetables to add (and I think last time I didn’t cut up my spinach small enough) they can come out unpleasant and almost unbearable to eat, so it was nice to follow their measurements.

 

 

 

 

What a photo! Am I a food blogger yet? LOL

 

 

 

 

Few things to keep in mind – It is a bit messy to add the mix to the cupcake pan. I just cleaned off in between the cups before I baked them. They probably took me 25 minutes to cook, if not more. The muffins were still very watery when they cooled, but I think mine were extra watery because my spinach was on the verge of going bad. They still tasted good with my Sriracha but I’d suggest making sure the spinach is super fresh and crispy. All in all I really liked them, and am excited to have breakfast already ready to go for before our early barre class tomorrow, Wednesday at 6:45am!

Summer Slim Down Challenge!

If you aren’t on our mailing list already, here’s the lowdown on our first Summer Slim Down Challenge! If there’s one season you want to feel confident in it is the summer. That’s why Town Barre is launching a fun challenge to help you look and feel your best all summer long! The details:

Fitness:

– 18 barre classes
– 18 30-minute workouts

That means 3 barre classes and 3 30-minute workouts a week (spaced out however you’d like). Your 30-minute workouts can be anything – walk, run, bike, at-home videos, any other fitness class or additional barre classes. For example, if you complete 25 barre classes in 6 weeks then you’ll only need 11 additional 30-minute workouts. But of course, the 30-minute workouts are on the honor system! I will only keep track of your barre classes.

Nutrition: (optional)

If there’s one thing I’ve learned from years of trying to get abs for my Patriots Cheerleader uniform it is that when it comes to changing or maintaining your body it is 80% nutrition and 20% exercise. That means not eating less, but eating more of the right types of food. Every other week we post a blog called “Fit Fuel” on TownBarre.com/blog that highlights the types of foods your body needs to truly benefit from exercise and get the best results, but for this challenge we’re taking it a step further and providing you a guide to stay on track.

We’re offering a 6 week meal plan that includes 6 days a week of meal ideas for breakfast, lunch, dinner and 2 snacks. This plan doesn’t involve exact measurements or recipes for each meal idea so it doesn’t ADD work to your already busy lifestyles. It is a simple plan you can mold into your everyday lives to help you get the most from this challenge. Many meals will be summer and grill friendly because we all know no ones wants the oven on at night in the summer! Each week includes a grocery list, healthy dessert options and even an idea if you want to go out to eat around the north shore!

Accountability & support: (optional)

We’re creating a private Facebook group for challengers to join to help motivate one another. Whether it means sharing healthy recipes they’ve tried or creating a walking or running group that meets before or after work to get in one of those 30-minute workouts together!

*Please note: You can change Facebook settings to receive notifications via email, Facebook or none at all when someone posts in the group. This way you can moderate your involvement and inbox.

Pricing:

I want this challenge to be flexible and meet your needs so there are many different ways to participate!

– You can use the classes you already have in your account and purchase packages as you go.
– You can purchase the Summer Slim Down Package on MindBody for $262. This package includes 18 classes at $14 each and the 6 week meal plan for only $10. If you already have lots of classes in your account don’t worry you can simply save them for after the challenge, classes expiring soon will be used first.
– You can purchase the meal plan separately for $20 via cash, check or credit card in person.

*Please note: If you are not able to complete the 18 classes in 6 weeks because life happens and summers get busy, the classes will not expire until Labor Day!

Added free bonus: (optional)

In the meal plan for 4 days a week, 1 of your 2 suggested snacks is a protein shake of choice. You are welcome to drink your favorite or research the best option for you, but as an added bonus JuicePlus+ is offering all challengers a free shake after each class they take during the challenge. Yes, free.

That means on the first day of the challenge you’ll receive a free blender bottle and each class I’ll have individual chocolate or vanilla shake packets that you can drink after class for the perfect recovery or save for tomorrow’s pre or post workout snack. Learn more about JuicePlus+ in the section below.

What do those who complete the challenge win?

– Your happiest, healthiest, most confident summer yet!
– A free class!
– 15% off your next class package purchase (includes all class packages and month unlimited options) so you can continue your new routine.

*Bonus: If you recruit and refer a new client to join the challenge and they complete it, you will receive an additional free class!

Why are we doing this?

Consistency is key in any fitness routine and this summer I’m not accepting the fact you can’t get and stay fit during the summer months. Success is found in repetition. You will be amazed at how strong you’ll feel after just 6 weeks!

So, ready to join the challengers and plié and shake your way to a slim summer? Email us now at info@townbarre.com to join the challenge and please note whether you’d like to be included in the private Facebook group or not.

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Happy June! Excited for a fun summer at Town Barre!

Cheers, Michelle

Clean Eats: Healthy BBQ Side Dishes

It is almost Memorial Day weekend! The unofficial start of summer and summertime fun! We all know it is harder to make healthy food choices during the summer. Between beach days, boat rides and BBQs, sometimes a burger and fries is your only option. One way to stop temptation before it happens is to have healthy options with you – that means bringing fruit to the beach and healthy snacks on the boat! The family BBQ doesn’t have to ruin your diet either. There are so many delicious side dishes you can bring to any BBQ that will compliment whatever is cooking on the grill!

I found this great link to 27 Healthy BBQ Side Dishes and can’t wait to make them throughout the summer!

Have you seen our Memorial Day schedule and sale yet? Learn more here!

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A few recipes that caught my eye:

Skinny Mexican Corn

 

 

 

 

 

 

 

Ingredients:

• 4 ears of fresh Sweet Corn (shucked)
• 2 T plain Greek Yogurt
• 2 T lite sour cream
• 3/4 cup shredded parmesan cheese
• 1 tsp chili powder
• 1 tsp Fiesta Lime Mrs. Dash (opt)
• Dash of salt and pepper
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges
• Light Olive Oil or Olive Oil Spray

Prep time: 14 minutes

Steps:

• In a small bowl, mix together greek yogurt and sour cream. Set aside.
• In a small bowl, mix together chili powder, Mrs. Dash (opt), and salt and pepper. Set aside.
• Spray or brush each ear of corn lightly with olive oil
• Grill for approximately 10 minutes, turning often to avoid burning. The corn should brown in places and be cooked through.
• Take corn off of grill and brush with Greek Yogurt mixture.
• Sprinkle with spice mixture, cheese, and cilantro
• Squeeze lime wedges over each piece of corn.

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BBQ Ranch Quinoa Salad

 

 

 

 

 

 

 

Ingredients:

• ½ cup ranch dressing
• ½ cup bbq sauce
• 4 cups cooked quinoa
• 4 cups chopped kale
• ½ red onion, diced
• 1 can black beans, drained and rinsed
• ¼ cup cilantro, roughly chopped
• ⅓ cup crumbled feta cheese
• 2 avocados, diced
• optional: tortilla strips or crushed tortilla chips

Prep time: 15 minutes

Steps:

• In a small bowl combine ranch and bbq sauce and mix well.
• In a larger bowl toss together remaining ingredients.
• Drizzle bbq-ranch over salad. Top with tortilla strips/chips if desired. Serve with lime wedges for drizzling.

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Greek Summer Salad

 

 

 

 

 

 

 

Ingredients:

For the salad:

• 3-1/2 cups sliced cucumbers (about 1 large English cucumber or 2 regular-sized cucumbers)
• ½ cup sliced yellow onion
• 2 cups chopped tomatoes (about 4 Roma tomatoes)
• 1 small can sliced black olives, drained (2.25 ounce drained weight)
• 4 ounces crumbled feta cheese

For the vinaigrette:

• ½ cup apple cider vinegar
• ⅛ cup red wine vinegar
• 1 teaspoon salt (more or less, to taste)
• 1 teaspoon pepper (more or less, to taste)
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon poppy seeds

Prep time: 15 minutes

Steps:

• Place salad ingredients in a large bowl. Toss gently to combine.
• Place dressing ingredients in a small bowl and whisk to combine. Drizzle over salad. Serve immediately or cover and refrigerate until ready to serve.

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Mexican Chopped Salad

 

 

 

 

 

 

 

Ingredients:

For the dressing:

• ¼ cup fresh lime juice
• 2 tablespoons honey
• ½ teaspoon cumin
• 1 clove garlic, finely minced
• ½ teaspoon salt
• 2 tablespoons canola oil
• 2 tablespoons extra virgin olive oil
• freshly ground black pepper
• taste and add salt if needed

For the tortilla strips:

• 6 6-inch corn tortillas
• 1 ½ tablespoons canola oil
• ½ teaspoon sea salt

For the salad:

• 1 medium head romaine lettuce , chopped in approximately ½ inch pieces
• 1 medium bell pepper, diced in ¼-inch pieces**, I used small orange-hued peppers (the mini ones). Feel free to use whichever color you want.
• ½ medium red onion, diced in ¼-inch pieces**
• ½ medium jicama, peeled and diced in ¼-inch pieces**
• 1 medium zucchini, diced in ¼-inch dice**
• 4 medium tomatoes, seeded and diced into ¼-inch dice**
• 4 ears corn (if fresh corn is not in season, substitute 1½ cups of sweet, tiny frozen corn)
• 1½ cups canned black beans, drained and rinsed
• ½ cup finely chopped cilantro, plus whole cilantro leaves for garnish, if desired

Prep time: 45 minutes

Steps:

• For the dressing, combine lime juice, honey, cumin garlic and salt. Stir to combine. In a slow, steady stream, add the oils, stirring continuously with a fork or small whisk. Taste and add more salt and pepper, if needed. Set aside.
• For the corn tortilla strips, preheat oven to 400˚F. Stack corn tortillas on a cutting board. Cut in half. Cut each stack of halves into thin strips, crosswise, about ¼ inch thick.
• Transfer tortilla strips to a sheet pan. Drizzle with oil. Sprinkle with salt and toss to coat.
• Bake for 15-20 minutes, stirring every 5 minutes, or until light golden brown and crisp. Set aside to cool.
• For the salad, place corn, two ears at a time, in the microwave and cook for 3½ minutes. Remove from microwave with a hot pad and allow to cool for 5 minutes. After cooling, cut bottom end of corn off, about 1½ inches from end. Pull back husk and silks (almost all of the silk should easily pull away). Cut kernels from husks and set aside.
• Combine corn and other salad ingredients in a large bowl. Stir to combine. Add dressing and stir to coat all ingredients. Garnish with cilantro leaves, if desired.
• Serve with tortilla strips on top or place a bowl on the side and let guests help themselves.

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Lightened Up 7-Layer Dip

 

 

 

 

 

 

 

Ingredients:

Layer 1

• 2 cans pinto beans
• 2 tablespoons tomato paste
• 1/2 teaspoon salt
• 1 tablespoons extra virgin olive oil

Layer 2

• 2 avocados
• 2 scallions, chopped
• 1/2 teaspoon salt
• 1 jalapeno, seeded, chopped
• 1 tablespoon lime juice, about 2 limes
• 1 clove garlic, minced
• 1/2 cup plain Greek yogurt, nonfat

Layer 3

• 2 cups salsa

Layer 4

• 16 ounces light sour cream

Layer 5

• 2 cups chopped romaine lettuce

Layer 6

• 1 1/2 cups shredded Mexican cheese

Layer 7

• 2 1/2 ounces or 1/4 cup sliced black olives
• 1/4 cup freshly chopped cilantro

Steps:

• In a food processor place layer one ingredients and blend until combined.
• Spread bean mixture into a 9 by 13 dish.
• Clean food processor before adding layer 2 ingredients.
• Blend layer 2 ingredients until smooth.
• Spread on top of bean mixture.
• Spread the rest of the layers on top of each other and refrigerate until ready to serve.

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Cheesy Sweet Pepper Poppers

 

 

 

 

 

 

 

Ingredients:

• 1 pound mini sweet peppers, halved
• 8 ounces smoked Gouda cheese, grated
• 8 ounces cream cheese, room temperature
• 1/2 cup crumbled feta cheese
• 1/4 cup grated onion
• 2 cloves garlic minced
• 2 tablespoons chopped cilantro

Prep time: 30 minutes

Steps:

• Preheat oven to 425 degrees.
• In a bowl mix all ingredients together.
• Fill each pepper halve with cheese mixture.
• Bake 15-18 minutes until cheese is melted and slightly browned.

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Check out the other 21 recipes and if you try a dish for your BBQ this weekend – send me a picture and let me know how it is! Enjoy a long weekend of remembrance and celebration! Hope to see you at the barre before the beach!

Cheers, Michelle