"Motivation is what gets you started. Habit is what keeps you going." Jim Ryun

Can you pass the Barre?

Okay, so what's up with this whole new "barre" class trend? It seems to be a form of fitness that blew up over night. No dance experience required, a barre class ultimately combines ballet, yoga, and Pilates to give you a stronger, longer, and leaner body.
As soon as I heard about it, I simply had to test it out. 

While I was in Florida, I decided to give barre a try. I found the most adorable studio in Winter Park called Barre 3. 

One of the many reasons why I loved taking a class from Barre 3 is the combination of dance and yoga. There is a constant focus on the breath (very helpful) and plyometric exercises that literally make your muscles shake (sounds scary but it's an INCREDIBLE feeling). What are plyometrics you ask? These are exercises based around having your muscles exert maximum force in as short a time as possible.

As soon as I entered the studio, I instantly loved it. Not only was it aesthetically pleasing and clean, but the staff was super friendly as well! Danielle (see below), was our instructor that day and she was inspiring and motivating. Thank you for an amazing workout!

Barre 3's motto is to provide classes that are designed to transform the body to one of equal balance, strength, and flexibility. The studio offers multiple classes that cater to women of every age and lifestyle. They even have a childcare facility for the wonderful mothers who need a little "me" time!

The studio owner, Ashley Dishman, was so hospitable during my visit. It is quite obvious that she puts forth 100% of love and effort into the studio. Although we did not get the chance to meet in person, she left me a little gift. Thank you so much for the tumbler and tote bag! I literally use the two every time I go to the gym.

A typical Barre 3 class would begin with finding yourself in the vibrant locker area where you can safely stow away your belongings. It is spacious so you have plenty of room to sit and prepare for class. It is encouraged that new clients arrive 15 minutes early in order to sign a waiver, meet the instructor, and get a little tour in before class. 

Next, you'll walk into the studio and set yourself up. You'll want to grab a strap and core ball. Light weights are optional. Your instructor will grab a Pilates mat for you when it's time to get on the floor!

 The ballet barre is set all along the sides of the classroom. The front mirror is a great assistance when you are making minor adjustments to your body during an exercise. 

Your class is set to 60 minutes of small isometric movements utilizing the ballet barre. The upbeat music helps you stay focused and motivated throughout the class time. Not to mention the instructor's positivity and energy! 

What I absolutely loved about Barre 3 were the modifications and adjustments that our instructor, Danielle, provided for us. It made me feel that I was really pushing myself while keeping my body safe from injury. 

FAQ's:

What should I wear to a barre 3 class?

It is recommended to wear yoga attire. For example, I wore tight yoga pants, a sports bra, and a loose fitted top. You can take the class barefoot or with socks. I prefer socks that have a sticky silicone bottom. That way my feet do not side. You can purchase them at places like Target, TJ Maxx, and even right there within the studio! Any other items will be provided to you during class: yoga strap, Pilates mat, ballet barre, light weights, and a core ball.

Do I have to have prior experience before taking a barre class?

Absolutely not! Like I mentioned before, Barre 3 caters to all age groups and walks of life. You definitely do not have to be a dancer or yogi to take a class here. Barre 3 makes sure that all their classes are designed to make everyone welcome and successful.

What kinds of results can I expect from taking Barre 3 classes? How long until I begin to see results?

From doing research, it seems that students typically begin seeing results after about 10 classes. Do not forget to eat a clean diet as well and the you will see results faster. I mean, even after taking just one class my body felt different! Want to know all the benefits of Barre 3? Take a look at the list below that comes directly from their website:

• Builds long, lean muscles and a strong core.
• Fast body shaping results and long term postural benefits.
• Energizes and increases stamina.
• Develops muscle balance leading to a well-proportioned body with less risk for injury.
• Increases flexibility and creates a natural flow to the body.
• Precise instruction for each client improves results (without the cost of a personal trainer).
• Motivating group environment builds connections and community, both important in making exercise a regular part of life.
• Efficient 60-minute total body workout with play lounge makes it easy to fit into a busy schedule.
• Connects mind, body and breath and relieves stress.

Think that Barre 3 could be a great option for you? Awesome. You won't regret it. Go ahead and check out their website to find a location near you!

www.barre3.com

"Never work before breakfast; if you have to work before breakfast, eat your breakfast first." -Josh Billings

Hello beautiful people! 

I've been a little MIA lately because I was visiting family in Italy for the past two weeks. It's such an incredible place. Every time I go, I feel like transformed. The path towards becoming a bodhisattva felt a little easier. I mean, how could you not constantly practice awareness in a country that revolves around love, indulgence, and appreciating the simple pleasures in life? 

Speaking of indulgence, I definitely ate every food possible. So, now that I am back in the wonderful USA, it's time to get back down to business: eating and living healthy. Let's begin with the most important meal of the day, BREAKFAST :)

Helloooooo delicious. This fruit filled delight is a breakfast energy bowl. I created this recipe for those of us who want something light yet filling in the morning. Seriously guys, I was full for a majority of the day from just eating half of this. 

To recreate, you will need the following ingredients:

• 1 tbsp organic goji berries
• 1 tbsp flaxseeds
• 1 tbsp chia seeds
• 1/2 cup rolled oats
• 1/2 small organic banana
• 1/2 cup organic blueberries
• 3 organic strawberries
• 1/2 cup non-fat plain Greek yogurt
• 1 tbsp raw agave nectar
• 1/4 cup water

The measurements above will make 2 servings. So, once you've made your bowl, split it in half and save the rest of it in the fridge!

Step 1: 

Measure out your 1/2 of nonfat greek yogurt and place it into a bowl. 

Greek yogurt is phenomenal for you. It contains a higher amount of protein than regular yogurt and clearly doesn't contain fat. It contains probiotics, which are healthy active cultures that aid digestion. Greek yogurt also contains other nutrients such as phosphorus, which helps to maintain a normal pH in the body and generates energy.

Step 2: 

Measure out 1/2 cup of rolled oats and place them in a separate bowl. Go ahead and add 1/4 cup of water to the rolled oats and place the bowl in the microwave for 15 seconds. This will make the oats soft and warm. Let the oats cool a minute and then combine the oats with the Greek yogurt. YUM

Rolled oats contain a specific type of fiber known as "beta-glucan." This type of fiber has been proven to lower cholesterol levels and helps in preventing heart disease and breast cancer. Oats contain an incredible amount of antioxidants as well as magnesium and selenium, which help your keep your immune system healthy!

Step 3:

Measure out your flaxseed, chia seed, and goji berries (all 1 tbsp each) and add on top of the oats/Greek yogurt mixture.

Flaxseeds help reduce the risk of heart disease, diabetes, stroke, and cancer. They contain omega-3 essential fatty acids (aka the "good fats"), lignans (plant estrogen and higher antioxidant value than any other fruit or veggie), and fiber (aids digestion, lowers cholesterol, maintains blood sugar, healthy weight).

Step 4:

Measure out your 3 strawberries, 1/2 cup blueberries, and 1/2 banana. Add them on top of your bowl.

Strawberries, blueberries, and bananas are so amazing for your body and soul! The list of nutrients goes on and on: B-complex, Manganese, Potassium, Fiber, Vitamin C, Phenols, Vitamin K, and Vitamin B-6 are just SOME of the health benefits of these wonder fruit.

Step 5:

Top off your bowl with 1 tbsp on raw agave nectar...and voilà! You are done. 

Agave nectar is a low-glycemic natural sweetener that is similar to honey. It is derived from the plant that is used in making tequila and can be used to sweeten both food and drink. It is an ideal alternative to sugar and offers health benefits from weight loss to wound healing.

"As much as you can eat healthy, it's also important to remember to drink healthy too. Tea is very healing." -Kristin Chenoweth

Tea.

We are constantly striving to make better food decisions, but do we ever think about what we may be drinking? 

As we already know, simple H2O is the best thing for your body. It hydrates, replenishes, nourishes, and can even prevent us from over indulging. Have you ever considered adding a little bit of tea to your life? Green tea, for example, is great if you are trying to lose weight while camomile tea helps to ease stress.

If you are like me, then you probably worship tea. I take tea time with my roommates very seriously. There are numerous types out there: green, black, white, oolong, etc. Which one is your favorite? Maybe you like slightly sweeter teas while some of you dig the floral aromatic ones.


Throughout my various travels, and because I am an organic tea fiend, I have ventured into many places where tea is either a specialty, or sold in large quantities. Here is a list that I have compiled over the years. I've listed the most obvious places that ship worldwide first. Go ahead and check out their websites!

-Whole Foods (US/UK/Canada)
-Teavana (US/Mexico/Canada)
-Kaleisia Tea Lounge (Tampa, Florida)
-Oxford Exchange (Tampa, Florida)
-Dandelion Communitea Cafe (Orlando, Florida)
-Infusion Tea Cafe (Orlando, Florida)
-SpecialTea Lounge (Miami, Florida)
-Urth Cafe (Los Angeles, CA Area)
-Canyon Coffee & Cafe (Colorado Springs, CO)
-Adagio Teas (Chicago, IL)
-McNulty's Tea & Coffe Co. (NYC)
-Coffee Exchange (Providence, RI)

-Babington's (Rome, IT)

Taken from TeaPalace.com, check out the chart below to figure out which tea would give you the proper benefits to aid in your lifestyle.

Organic & Caffeine Free:

	Herbal Infusions Our herbal infusions are all blended using real herbs, flowers and seeds and contain no artificial flavourings or colourings.
	Tea Tonics Tea Palace offers a Tea Tonics selection of infusions, specifically blended to improve well-being according to Ayurvedic practices. The infusions improve health and well-being by addressing various minor ailments such as indigestion, insomnia, stress, weakened immune system, anxiety and are blended in accordance with Ayurvedic recipes from Kerala.
	Rooibos & Honeybush Rooibos, or Redbush, is grown in South Africa. Naturally caffeine free, it contains high levels of antioxidants, vitamins and minerals as well as anti-ageing properties.
	Fruit Infusions All the fruit infusions are made with only real visible pieces of fruit, whole berries and flowers. They contain no artificial colours or flavourings and are sugar-free.

Four Main Types of Tea:

	Black Teas Black teas get their characteristic flavour and colour from a natural oxidation process, which follows initial drying and rolling of the leaves after they have been picked. Tea Palace offers a wide range of single estate black teas including world famous Assams, Darjeelings and Ceylons and a range of bespoke Black Blends.
	Green Teas Green tea is made from unoxidized leaves which are simply heated after picking to destroy the enzymes that cause oxidation. They are then rolled to release their flavour. Green teas are sweet and contain many of the vitamins and antioxidant properties of the fresh green tea leaf, making them highly regarded as a healthy, fragrant and delicious drink.
	Oolong Teas Oolong, meaning Black Dragon, is usually from China and Taiwan (often called Formosa, its old Portuguese name). It is a semi-fermented tea, a cross between green and black teas, which is widely prized for its digestive benefits. Tea Palace offers a range of the finest oolong teas from both China and Taiwan, including Iron Goddess of Mercy (Ti Kuan Yin) and the highest grades of Formosa Oolong teas.
	White TeasWhite tea is the world's rarest tea as it can only be picked for a few weeks in any one year. Authentic white tea is only grown in the Fujian province in China where the exact method of processing is kept secret. What we do know is that white tea is made from a specific tea plant variety, as well as a particular processing method which raises small silvery hairs on the leaves and buds. White tea has seen a recent increase in popularity and has well-documented antioxidant and detoxifying benefits.

“Eighty percent of success is showing up.” – Woody Allen

Exercise. 

It comes in many forms and is an imperative part of a healthy lifestyle. It's often difficult to get into the swing of working out if you do not find it exciting. I myself find it hard to keep going if I do not feel motivated so I usually get myself into trying all sorts of group classes.

Today I wanted to throw the word CARDIO your way. Let's face it...Cardiovascular exercise is no fun. So, the next best thing is to incorporate some level of excitement. I personally love spin classes.

Now, I'm not just talking about the old fashioned get on a bike and start pedaling to boring music. I'm talking about hopping on a bike in a dark room with AWESOME music blasting. Not to mention a possible light show. Can you say rave party with sweat?

These sorts of freestyle spin classes can be found across the country. I wanted to discuss one location in particular that really impressed me. Let me introduce you to Aura Cycle

Located in Los Angeles, this spin studio is incredible. Opening only a few months back, it's clean and modern atmosphere is what initially got me interested. I especially loved the fact that parking is free in the parking garage upstairs and lockers/showers are there if you need them. Oh, and first timers get SPD (Shimano Pedaling Dynamics) shoe rentals for free.

When I walked into the actual studio, WOAH. I was blown away. There are 4 rows of bikes, all set up in an escalating manner. The instructor is set up in the front facing everyone. There are also mirrors so you can see how hard you are pushing yourself. There are lights all along the mirror that flash to the beat/bass of whatever music is playing.

Let me tell you...the classes offered at Aura are intense. Each instructor focuses on a specific need such as endurance, lower body, and cardiovascular. What's awesome is that no matter what the instructor focuses on, you are definitely going to get an amazing workout. Not to mention, each class also works upper body with light weights attached to the back of the bikes.

After attending a few classes at Aura, I became good friends with the owners as well as the instructors. I ended up getting a part-time front desk job there!

*If you live within the Los Angeles area, or are ever there visiting, I suggest you definitely stop by and take a class. Contact me if you would like to try it out and we will set you up with your first class free! Believe me, you will feel absolutely amazing afterwards.

If you live out of the area and feel that spin would be a fun cardio option for you, go ahead and look up local indoor cycling studios in your area. If you would like assistance in finding the right one for you, feel free to email me and I will set you up.

People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.  -Zig Ziglar

"A journey of a thousand miles begins with a single step" – Lao Tzu

Happy Thursday everyone! 

Today, make it a point to be thankful for all that you have. Look at yourself in the mirror and instead of letting lose of inner hatred, make note of all the beautiful things about your body. Take those 'imperfections' and simply dump them from your mind. You are perfect just the way you are. Today, you will make use of your positive traits such as compassion, love, and optimism. 

Maybe call up that friend that you haven't seen in a long time just to chat. Who knows, it could potentially make their day. Even flashing a simple smile at a stranger will give off the most wonderful energy. Perhaps you need some time to yourself. This would be a perfect opportunity to meditate, stretch, or take a hot bath with a nice glass of red wine.

Whatever it is that you do with this beautiful Thursday, make it perfect.