Question of the Week

What does having the ball between our legs during thigh series really do?

Answer (From Erin O.):

“It totally enhances your barre workout! Yes, you can still fire up those thighs and feel those shakes without a ball, but when you add that ball it’s an extra challenge!  It targets those inner thighs to sculpt and strengthen them.  Each time you squeeze in the ball you are burning fat and creating muscle! The more fat you burn the more muscle you create and the more muscle you build the higher your metabolism, and more calories you burn!

The ball also helps promote stability and a proud posture. When you place the ball in between your thighs you immediately stand up a little taller, your shoulders roll back and you engage your core, your lower abdominals always get a workout when you use the Barre ball!  It’s a little extra cardio work too because your heart rate goes up!”

 xoxo,
Erin

 

Question of the Week

Question: How do I know if I’m ready to try the HIT class?

 
Answer (From Kristen S.):
HIT the Barre is based off of the High Intensity Training method.  At the barre, we worked to keep our signature barre moves and workout, and add a kick of cardio to keep the heart rate up for a solid 50 min.  While our open class is still a cardio burn, the HIT classes keeps a steady pace so that our heart rate does not come down throughout the workout.  We recommend you take at least 5 open barre classes before attending the HIT the barre class.  This will help to  be familiar with a lot of our movements and set ups, so that you can transition quickly from one move to the next.  Posture is always of utmost importance, therefore it is beneficial for you to have a grasp on correct form to ensure you get the very most out of each movement, and, each and every minute.
By adding the HIT class to your open and mini barre workout, you will see quick results, while enhancing your metobollic rate and strengthening, and sculpting every muscle in your body.  If you have been taking our open class and are ready for the next challenge, you are ready to HIT the barre.  Remember…you are always stronger than you think you are!!
xoxo,
Kristen

Question of the Week

Question: What are the benefits of doing barre while pregnant?
 
Answer (From Kim D.):

Oh I love this question because you get all the regular benefits plus even MORE!  
 
First, assuming you have no complications upon doctors approval, barre is absolutely safe throughout your pregnancy!  It is the perfect way to stay toned and keep up that desired strength for delivery and just overall in general.  I always tell clients to “listen” to your body and let it be your guide.  Maybe at times you need to take a little break (which is NO biggie), and other times you will be simply amazed at what your body can and will do for you!  Also, the strength of your mind is a powerful tool!  Throughout pregnancy, and the three trimesters, you will be challenged in different ways!  For example, when I was pregnant with my third, I had to really focus on my breathing throughout first trimester.  In my second trimester, I had so much energy to push myself and felt so empowered by the strength and endurance I still had.  In my the third and final trimester, simple modifications and mental power came into play.  I remember having to fight through tricep dips, but also knew I could push myself for such a small increment of time.  🙂  Our instructors are always there to support you so if you have any questions on those modifications just ask as we are more than happy to help!
 
One of the best benefits is when other clients watch you working so hard and see that you CAN do it, you motivate every person in class to work even harder!  The ladies at our studio are so incredibly supportive that you will love coming to barre pregnant and will feel so great about yourself!  
 
Lastly, continuing barre throughout your pregnancy will help in delivery, keep off the extra pounds, and absolutely will help you bounce back after baby (who doesn’t want that)?  You will be craving to come back after maternity leave!
 
WARNING – You better be ready to come show that little bundle off upon delivery; we love babies!  🙂 

xoxo,

Kim

Sausage, Fennel, and Ricotta Pizza

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Ingredients

12 ounces refrigerated fresh pizza dough
1 (4-ounce) link Italian turkey sausage
1 cup thinly sliced fennel bulb
1 tablespoon cornmeal
1 tablespoon extra-virgin olive oil
1/3 cup part-skim ricotta
1 teaspoon minced fresh garlic
1/3 cup thinly sliced red onion
2 teaspoons fennel seeds
1/2 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt

Preparation

1. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500° (keep pizza stone or baking sheet in oven as it preheats). Let pizza dough stand at room temperature, covered, while oven preheats.

2. Heat a large nonstick skillet over medium-high heat. Remove casing from sausage. Add sausage to pan; cook 4 minutes or until lightly browned, stirring to crumble. Add fennel bulb; cook 4 minutes or until tender.

3. Roll pizza dough into a 16-inch oval on a lightly floured surface. Carefully remove pizza stone from oven. Sprinkle cornmeal over pizza stone; place dough on pizza stone. Brush dough evenly with oil. Sprinkle sausage mixture evenly over dough, leaving a 1-inch border. Combine ricotta and garlic in a small bowl; top pizza with teaspoonfuls of ricotta mixture. Sprinkle red onion and remaining ingredients evenly over pizza. Bake at 500° for 11 minutes or until golden. Cut into 8 slices.

Nutritional Information

Calories 344
Fat 9.9 g
Satfat 2.1 g
Monofat 4.7 g
Polyfat 1.5 g
Protein 15.5 g
Carbohydrate 46.4 g
Fiber 7.6 g
Cholesterol 23 mg
Iron 2.2 mg
Sodium 646 mg
Calcium 84 mg

Apricot Streusel Bars

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Ingredients

1 1/2 cups rolled oats (not instant)
1 1/2 cups all-purpose flour
1 cup packed light brown sugar
1 teaspoon cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
2 sticks (1/2 lb.) cold unsalted butter, cut into small pieces
1 teaspoon vanilla extract
1/4 cup milk
1 1/2 cups apricot preserves
3/4 cup sliced almonds

Preparation

Preheat oven to 375°F. Butter and lightly flour a 9-by-13-inch baking pan.

Pulse oats, flour, sugar, cinnamon, baking soda and salt in a food processor to combine. Add butter and vanilla extract, pulsing until mixture resembles coarse meal. Add milk; pulse until mixture clumps and looks slightly damp. (Add another tablespoon of milk if mixture is too dry.)

Set aside 1 cup dough; press remaining dough into an even layer in pan. Bake until golden, 20 minutes.

Spread preserves evenly over hot dough; top with remaining dough and almonds. Bake until golden and bubbly, 35 minutes. Cool on a wire rack and cut into bars.

Nutritional Information

Calories 218
Fat 10 g
Satfat 5 g
Protein 3 g
Carbohydrate 32 g
Fiber 1 g
Cholesterol 20 mg
Sodium 89 mg

Tomato Tart

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Ingredients

1/2 (14.1-ounce) package refrigerated pie dough
Cooking spray
2.5 ounces fontina cheese, shredded (about 2/3 cup)
1/2 cup pitted kalamata olives, chopped
1/3 cup sliced shallots
3 heirloom tomatoes, seeded and cut into 1/2-inch-thick slices
3 tablespoons all-purpose flour
1 tablespoon cornmeal
1 tablespoon thyme
1 teaspoon kosher salt, divided
1/2 teaspoon pepper
1 1/4 cups 2% reduced-fat milk
1 1/2 tablespoons grated Parmigiano-Reggiano
3 large eggs
2 tablespoons fresh basil leaves
1 cup cherry tomatoes, quartered

Preparation

1. Preheat oven to 350°.

2. Roll dough to a 12-inch circle; press into a 9-inch deep-dish tart or springform pan coated with cooking spray. Sprinkle with fontina, olives, and shallots. Arrange half of tomato slices over shallots Combine flour, cornmeal, and thyme; sprinkle over tomatoes. Top with remaining tomato slices; sprinkle with 3/4 teaspoon salt and pepper.

3. Combine milk, Parmigiano-Reggiano, and eggs; pour into pan. Bake at 350° for 40 minutes or until set; let stand 10 minutes. Top with basil.

4. Combine 1/4 teaspoon salt and cherry tomatoes. Slice tart; serve with cherry tomatoes.

Nutritional Information

Calories 244
Fat 13.9 g
Satfat 6 g
Monofat 5.1 g
Polyfat 2.4 g
Protein 8.9 g
Carbohydrate 22.7 g
Fiber 1.6 g
Cholesterol 96 mg
Iron 1.1 mg
Sodium 596 mg
Calcium 134 mg

Chicken Breasts Stuffed with Goat Cheese and Sun-Dried Tomatoes

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Ingredients

1 cup boiling water
1/3 cup sun-dried tomatoes, packed without oil
2 teaspoons olive oil, divided
1/2 cup chopped shallots, divided
1 1/2 teaspoons sugar
3 garlic cloves, minced
2 1/2 tablespoons balsamic vinegar, divided
1/2 cup (2 ounces) crumbled goat cheese
2 tablespoons chopped fresh basil
3/4 teaspoon salt, divided
4 (6-ounce) skinless, boneless chicken breast halves
1/8 teaspoon freshly ground black pepper
3/4 cup fat-free, less-sodium chicken broth
1/4 teaspoon dried thyme
2 teaspoons cornstarch
2 teaspoons water

Preparation

Combine boiling water and tomatoes in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop.

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 1/3 cup shallots, sugar, and garlic; cook 4 minutes or until lightly browned, stirring frequently. Spoon into a bowl; stir in 1 1/2 teaspoons vinegar.

Combine chopped tomatoes, shallot mixture, cheese, basil, and 1/4 teaspoon salt, stirring well.

Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with 1/2 teaspoon salt and black pepper.

Heat 1 teaspoon oil in pan over medium-high heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; cover and keep warm. Add broth, remaining shallots, 2 tablespoons vinegar, and thyme; bring to a boil. Combine cornstarch and water, stirring with a whisk. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until sauce is slightly thick, stirring constantly. Serve sauce over chicken.

Nutritional Information

Calories 296
Caloriesfromfat 23%
Fat 7.6 g
Satfat 3g
Monofat 2.9g
Polyfat 0.8 g
Protein 43.8 g
Carbohydrate 11.3g
Fiber 0.9g
Cholesterol 105 mg
Iron 2.4 mg
Sodium 787 mg
Calcium 62 mg

Stone Fruit Chicken-Rice Salad

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Ingredients

3 (6-ounce) skinless, boneless chicken breast halves, trimmed
1 teaspoon salt, divided
1/2 teaspoon black pepper, divided
Cooking spray
2 tablespoons olive oil
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1 1/2 cups pitted, coarsely chopped nectarines
1 cup cooked brown rice, cooled
1 cup coarsely chopped pitted cherries
1/2 cup sliced green onions
1/4 cup dry-roasted almonds, chopped
3 tablespoons torn mint

Preparation

1. Preheat grill to medium-high heat.

2. Sprinkle both sides of chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Let stand 5 minutes. Chop chicken.

3. Combine oil, rind, juice, and mustard in a large bowl, stirring well with a whisk. Add chopped, cooked chicken, nectarines, and remaining ingredients; toss well.

Nutritional Information

Calories 299
Fat 11.4 g
Satfat 1.6 g
Monofat 7.2 g
Polyfat 1.9 g
Protein 23.2 g
Carbohydrate 26.9 g
Fiber 4.1 g
Cholesterol 49 mg
Iron 1.7 mg
Sodium 705 mg
Calcium 53 mg

Client of the Month: Kelly B.

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How long have you been coming to the barre?
I signed up for a month unlimited the end of October and have been coming ever since!
How did you first hear about us?
I live really close to 50th and France and so whenever I am in the area I would always see the studio and want to check it out.
Do you have a favorite instructor? Why?
I have loved all of the instructors!!!  I have taken a lot of classes from Jenny and Kim (just due to scheduling) and they are amazing!  Recently, I got to take a class from Kalli and then one from Paula!  Let me tell you – they kicked my butt and I loved it!  I will definitely be trying to take more classes from them.  They are all so great at helping with form through out class, encouraging you when you just want to quit and helping you push through the shakes!
What has been your biggest challenge coming to class?
Just forcing myself to go! It’s so hard in the winter when it’s dark (at night) and cold to want to get out of your warm and cozy house and go but it’s ALWAYS worth it.  I have yet to take a class where I thought ‘well that was a waste of my time.’ (ha!)
How have you overcome that? Or how are you working on that?  
I find that the month of unlimited classes really forced me to go because I wanted to get my money’s worth – so I am thinking of signing up for a month (or 3) unlimited!  Also, just looking at my week and getting the classes in my calendar that I am going to go to so it’s a priority.  It also helps to have a friend!  I got both my mom and sister hooked on Barre so now I have them to help hold me accountable to go!
Have you been to other studios? How is the barre different?
I did do Pure Barre but it was a while ago.  Biggest difference – there is no Monkey Barre!  That was a deal breaker for me.  I can’t commit to a work out if I can’t bring my 2 and a half year old!  Quinn LOVES going to Barre and playing with “Alex.”  She thinks Alex is one of her best friends.  It’s so comforting knowing she is having FUN!
What is your biggest goal in coming to the barre?
Do shape and tone my body and to get STRONGER!

Kale Caesar Quinoa Salad with Roasted Chicken

kale-caesar-quinoa-salad-ck-x

Ingredients

2 tablespoons hot water
2 tablespoons canola mayonnaise
1 1/2 tablespoons olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon anchovy paste
1/4 teaspoon freshly ground black pepper
1 garlic clove, grated
1.5 ounces shaved Parmesan cheese, divided (about 6 tablespoons)
5 cups thinly sliced stemmed Lacinato kale
1 1/2 cups cooked quinoa
1 1/2 cups chopped skinless, boneless rotisserie chicken breast
2 tablespoons chopped toasted walnuts

Preparation

Combine first 7 ingredients in a bowl, stirring well with a whisk. Stir in 3 tablespoons Parmesan cheese. Add kale, quinoa, and chicken; toss to coat. Top with remaining 3 tablespoons Parmesan cheese and walnuts.

Nutritional Information

Calories 344
Fat 16.3 g
Satfat 3.3 g
Monofat 6.9 g
Polyfat 3.6 g
Protein 27 g
Carbohydrate 25 g
Fiber 4 g
Cholesterol 61 mg
Iron 3 mg
Sodium 487 mg
Calcium 256 mg