Hey there Redlands Barre Fam,

Bringing a new life into the world is a beautiful journey, but it can also be quite challenging for women. The postpartum period is a time of physical and emotional adjustment, and it’s crucial to give your body the care and attention it needs during this phase. I recall several moments in my postpartum journey where I looked in the mirror and thought “Who is she??”. I wondered if I’d ever feel comfortable in my body again. Though it may be a long process, it is possible to build a body that feels and looks strong, sexy, and like yourself again! In this blog, we’ll explore how Pilates and Barre can be your allies in the postpartum recovery journey, helping you regain strength, confidence, and overall well-being.

After childbirth, women often face a series of physical and emotional challenges. Your body has gone through significant changes, and it’s essential to acknowledge and embrace this unique phase in your life. Remember, it’s okay not to bounce back immediately. Your body needs time to heal, and that’s perfectly normal.

Pilates and Barre are two fantastic forms of exercise that are well-suited to postpartum women. These workouts can be gentle yet effective, with a particular focus on core strengthening and muscle toning. Their low-impact nature makes them ideal for bodies that have recently experienced childbirth.

A few common concerns for postpartum women are

1. Core Strength: One of the primary concerns for postpartum women is diastasis recti, the separation of abdominal muscles.
2. Posture and Alignment: Pregnancy can affect your posture, leading to discomfort and pain. And once the baby is born, breastfeeding and carrying your baby can intensify this issue.
3. Pelvic Floor Health: Pregnancy and delivery can take a major toll on the strength of the pelvic floor. Struggling to hold it? A weak pelvic floor could be the culprit.
4. Low Energy Levels: Postpartum fatigue is real. You did just build a little human being, and labor to bring them earthside! Add on top of that, hormones, and an inconsistent sleep schedule, and you have a recipe for extreme fatigue.

Do any of these sound familiar? I have great news, Pilates and Barre are perfectly suited to combat all of these common postpartum struggles. Here are a few of the most effective Pilates exercises that you’ll find used regularly in our classes:

1. Shoulder Bridge: The Shoulder Bridge strengthens your glutes, lower back, and core, which can alleviate lower back pain often experienced after pregnancy. Bonus, you’re also working on your pelvic floor muscles!
2. Leg Circles: Leg Circles target your hip flexors, thighs, and lower abdominals. This exercise helps improve flexibility and tone in your lower body, while also engaging your core muscles. The work your core has to do to keep your pelvis still and square during the exercise is a fantastic way to build strength without encouraging your abdominals to separate.
3. Pilates Push Ups: Pilates Push Ups are fantastic for building upper body and core strength. They help improve posture and counteract the rounded shoulders that sometimes occur during breastfeeding. And again, helping to alleviate any Dastasis Recti.
4. Hip Extension: Hip Extension focuses on strengthening the glutes and lower back. It aids in pelvic stability and reduces the risk of lower back pain. It is often difficult to effectively train the posterior chain during pregnancy. This is a fantastic way to begin strengthening those muscles again.
5. Kneeling Side Kicks: This exercise requires so much work through the core to stabilize your body, it is a fantastic way to build pelvic floor strength. This exercise targets your outer thighs and hip muscles, which can be beneficial for stability and balance during postpartum recovery.

If you are considering using Pilates and Barre to begin your postpartum healing journey, you’ll want to make sure you are first cleared by your doctor to begin exercise. Typically, this is around 6 weeks after delivery. Keep in mind that everybody is different, and it may take longer before you should resume exercise. You’ll also want to look for an instructor who is qualified to teach for postpartum bodies. We have several instructors on staff who are trained in postpartum Barre and Pilates and would make fantastic guides for you. I would recommend Ally, Pam, or Cristy! Be sure to share with your instructor that you are in postpartum recovery, before class. And when you do begin classes, remember to start slowly. Progress at your own pace, and don’t push yourself too hard.

It’s possible that once you begin your postpartum fitness journey, you may need help staying consistent. Being a new mom is a demanding job! Be sure to schedule some time for yourself, even if it’s a few minutes a day. If it’s available to you, enlist the support of your partner, family, or friends so you can make time for your workouts.

Pilates and Barre can be your trusted companions on your postpartum recovery journey. These exercises will help you regain physical strength and boost your confidence and well-being. Remember, it’s essential to be patient with yourself and prioritize self-care during this transformative time in your life.

At Redlands Barre, we’re here to support you on your postpartum recovery journey. Our classes are designed to cater to the unique needs of new moms, providing a safe and nurturing environment for your fitness and well-being. If you’re ready to take the first step, we invite you to join our classes and experience the benefits of Pilates and Barre for yourself. You’re stronger than you think, and we’re here to help you shine.

Hey there, Redlands Barre Fam!

Today, we’re delving into a topic that goes beyond the surface of workouts – bone health. As we journey through the dynamic worlds of pilates and barre, we uncover how these practices aren’t just about the sculpted physique; they’re about fostering unyielding bone strength that defies time.

So, grab your favorite workout gear, and let’s dive into the remarkable connection between pilates, barre, and unbreakable bones!

I. Building a Solid Foundation: Bone Health Basics

Ladies, we’re well aware that bone health isn’t something confined to textbooks – it’s about living strong, vibrant lives. With every plié and every controlled pilates movement, you’re giving your bones the VIP treatment they deserve.

1. Weight-Bearing Wonders: When you step into a barre class or onto the pilates mat, you’re embarking on a journey that can make your bones say, “Thank you!” Weight-bearing exercises are your bone’s best friends. As we gracefully sway through barre routines, those seemingly delicate movements are, in fact, powerful weight-bearing exercises. They stimulate bone growth, just like a spring rain awakens flowers.

2. Battle Against Bone Loss: Aging is inevitable, and so is bone loss. But here’s the kicker – pilates and barre are like armor in this battle. As you master those barre relevés and challenge your core in pilates, you’re giving your bones a fighting chance against age-related bone loss. We’ve seen women defy odds and preserve their bone mass through consistent practice. Imagine being a bone health warrior, holding your ground with every plié.

II. Moves That Matter: Pilates and Barre Exercises for Bone Health

Alright, time to get down to business. Let’s uncover the specific pilates and barre movements that are like gold for your bones – exercises that will have you walking tall and strong.

1. Dynamic Resistance for Bone Density: Picture this: you’re on your back, lifting your hips toward the ceiling in the Bridge Exercise. As you engage your core and press through your feet, you’re not just sculpting a toned tush – you’re stimulating bone remodeling. These dynamic pilates exercises blend resistance with controlled movement, essentially giving your bones a workout that shouts, “We’re here to stay!”

2. Barre’s Balletic Elegance Meets Bone Resilience: Now, let’s waltz into the realm of barre’s ballet-inspired movements. Those pliés and relevés aren’t just about grace – they’re about fortifying your bones. As you channel your inner dancer, these movements engage multiple muscle groups, promoting bone density while sculpting lean muscles. Imagine each plié as a brushstroke on your canvas of unbreakable bones.

III. Nurturing the Foundation: Nutrition, Mindfulness, and Bone Health

Bone health isn’t solely about movement – it’s also a holistic lifestyle that nourishes both body and soul.

1. Nutritional Fuel for Unyielding Bones: As you sip your morning coffee, think about your daily dose of calcium and vitamin D. These nutrients are more than just letters in a health textbook – they’re your bone’s allies. Leafy greens, dairy, and other bone-boosting foods are the building blocks of ageless strength. When paired with your pilates and barre practice, they become a recipe for unbreakable bones.

2. Mindfulness: A Mental Cornerstone: Close your eyes and take a deep breath. As you exhale, imagine stress leaving your body like a gentle breeze. Stress might not be visible, but its effects on your bones are real. That’s where mindfulness enters the scene. Meditation and deep breathing techniques are your secret weapons against stress. As your mind finds serenity, your bones embrace resilience.

Beautiful Barre Babes, as we wrap up this bone-bolstering journey, remember that your body is an intricate masterpiece. Pilates and barre aren’t just workouts – they’re your compass to ageless strength, resilience, and grace. At Redlands Barre, we’re here to guide you through this transformative journey, providing a supportive community of like-minded women and expert instructors.

So, slip into those activewear treasures, step onto the mat, and let’s build bones that defy time. Your unbreakable journey starts here at Redlands Barre – where strength knows no bounds. Can’t wait to see you at the studio, standing tall and vibrant as ever!

Hey there, fellow fitness enthusiasts and golf aficionados! Today, we’re diving into an exciting topic that combines two of our passions: pilates and golf. So, grab a cup of tea, get cozy, and let’s explore how pilates can take your golf game to new heights!

I. Core Strength: Unleash the Power Within:

When it comes to golf, a strong core is the secret ingredient to a powerful swing. Pilates exercises are designed to target those deep core muscles, providing you with a solid foundation for a more controlled and explosive swing. Imagine feeling your entire body working harmoniously as you unleash the full force of your swing. Pilates can make that a reality.

Engage your core with movements like the Pilates Hundred, where you lie on your back and pump your arms while engaging your abdominals. Exercises like the Pilates Teaser also challenge your core strength and stability, ensuring that every swing is backed by a rock-solid foundation.

II. Flexibility: Unleash Your Full Range of Motion

Fluidity and flexibility are essential for executing an efficient and graceful golf swing. Pilates enhances your flexibility through dynamic stretching and lengthening exercises, allowing you to achieve a wider range of motion. Picture yourself effortlessly winding up for a powerful backswing and gracefully following through with precision.

Pilates movements like the Spine Twist and the Mermaid stretch focus on increasing flexibility in your shoulders, hips, and spine. These exercises help you achieve a more extensive backswing, maintain proper posture throughout your swing, and increase your overall agility on the course.

III. Posture and Alignment: Find Your Perfect Stance

A proper golf swing starts with correct posture and alignment. Pilates is a master at improving posture awareness, spinal alignment, and body control. By incorporating pilates into your routine, you can fine-tune your stance and optimize your swing mechanics.

Pilates exercises, such as the Pilates stance and shoulder stability drills, work wonders for developing a strong and balanced posture. They also help target those hip flexors that play a vital role in achieving the ideal stance. With improved posture and alignment, you’ll experience greater consistency and accuracy in your shots.

IV. Stability and Balance: Master Your Footwork

Stability and balance are the unsung heroes of a successful golf swing. Pilates exercises excel at enhancing your stability and balance, allowing you to maintain a solid base during your swing. Imagine feeling grounded, strong, and perfectly balanced as you execute each shot.

Pilates challenges your body’s proprioception and strengthens the smaller stabilizing muscles that often go unnoticed. Single-leg movements and exercises performed on unstable surfaces, like the Pilates Balance Pad, train your body to maintain stability and balance, both crucial elements for a reliable and controlled golf swing.

V. Mind-Body Connection: Unleash Your Mental Game

We all know that golf is as much a mental game as it is a physical one. That’s where pilates truly shines. By engaging in pilates, you cultivate a strong mind-body connection, enhancing your mental game on the golf course.

Through breath control and mindful movement, pilates trains your mind to focus and concentrate. You’ll develop mental clarity, resilience, and confidence, enabling you to stay calm and composed, even when facing challenging shots.

There you have it, dear friends—how pilates can revolutionize your golf game. The combination of core strength, flexibility, posture, stability, and the mind-body connection that pilates provides is a game-changer on and off the course.

We invite you to join us at Redlands Barre, where we specialize in empowering women through pilates. Experience our tailored classes designed to elevate your golf performance while being part of a supportive community of like-minded women. Together, we’ll unlock your full golfing potential and watch your game soar to new heights.

So, grab your clubs, bring your enthusiasm, and let’s tee off with confidence. We can’t wait to see you at Redlands Barre!

Remember, whether you’re perfecting your swing or sinking putts, Redlands Barre is here to help you unleash your inner golf champion through the power of pilates!

I’m sure by now you’ve discovered that Redlands Barre is a women-only fitness studio. You may be wondering why we chose to take that route? Why do we choose to be so exclusive? Don’t guys like Barre and Pilates too? 

Of course there’s plenty of men out there who love the benefits of Barre and Pilates. Even though we enjoy a good “Bae at the Barre Night”, we’ve chosen to create a women-centric space built and run by women, for women, and their specific needs. 

Working out, and moving our bodies can be an extremely vulnerable activity for us ladies. If you are anything like me, you may not feel comfortable in a general gym setting doing thrusters or squats, in yoga pants, in front of strangers. The thought of that alone can deter some people from going to the gym and doing the critical work required for their health. By opening our space to specifically women, we’ve created a space where women can feel safe to move confidently, without the worry of unwanted onlookers. They can focus on what matters—the workout! 

In addition to creating a safe environment, we also realize that women’s bodies are different than men’s bodies. We build our workout programs to target the areas of the body that women care about most: core strength, glutes and thighs, upper-body definition, and flexibility. Even though men tend to care about these things too, they may focus on building muscle and strength in a different way, and with different priorities. As a result, their exercises will reflect those priorities, whether it be the muscle focus, the exercise used to target a muscle, length of time spent on a particular muscle group, and a number of other factors. At Redlands Barre, we take your priorities into account. We guide you through workouts that hit each area of your body that you care about the most, every single time. 

Along with the workouts being tailored to women, we’re also able to create an environment where women can connect with one another.  It’s so important to have other like-minded individuals around you who you look forward to seeing in class. It creates a culture of accountability and comradery. Think back to a time when you wanted to take a break from “seated chair” at the barre, but you saw your friend struggling through the burn, sweating right alongside you, not giving up, and that motivated you to stick with it a little longer. That type of community leads to long-term commitment to healthy habits that may not have existed otherwise. Community is one of the biggest factors that lead to my own success in fitness, and some of my most meaningful relationships were born right here in the studio! I know many of us could say the same. 

Within the community, there’s freedom to be yourself! We welcome each woman as she is, wherever she is at in her journey. We see a variety of ages, shapes, sizes, and abilities. We want women to feel confident in themselves and their bodies. Not everyone shows up to the studio with the same goals. Some women want to lose weight, some women want to get stronger, feel better in their clothes, go on hikes with their friends, or simply keep up with their kids. Whether you are a beginner or advanced, whatever your goal is—seemingly big or small, we are rooting for you, and you have a place here. 

We love to empower women to unleash the strength within them. Not just physical strength, but mental fortitude as well. It’s a more holistic approach to fitness. Our instructors and staff know the importance of encouragement during a workout, and know just how to push each person just to the brink of what they think they’re capable of. There’s something particularly gratifying about finishing a workout and thinking “I’m stronger than I thought!” Or “I couldn’t touch my toes before, but now I can!” We love celebrating those victories with you, because they’re huge wins, and proof that the needle is moving closer to the goal.  

As women, we have unique stresses in life. We’re often the main caretakers for our children, many of us work, make sure the household is running like a well-oiled machine, or a combination of all three. Add on top of that, making sure we’re taking care of ourselves, leaving time for friends or relationships, staying on top of our nutrition, the new family puppy, vacations, a side dish for the church potluck, taking the car for an oil change, grocery shopping, dinner, dishes, laundry, the list goes on. Maybe you only identify with one or two of these things, but the fact remains, we have unique stressors in our lives. If we can take time away from it all to clear our minds, breathe, move our bodies, soothe the nervous system, and focus on our own wellbeing, we’re better able to be present in all other areas of life. For many women, Redlands Barre serves as a place to get away from the laundry list of things to do, and just have an hour to themselves. And the best part? We get it!! We have our own laundry list of things to do, too. We understand the nuances of what it means to be a woman. And because of that, we’re better able to prop you up and give you to the support you need to be successful. 

When I founded the studio, I was faced with the choice to allow men into the space, or not. From a business perspective, it would make sense to allow men, because, well—More potential customers! But, it was incredibly important to me that women have a place where they can feel safe. I wanted a place where women’s bodies can be celebrated and strengthened. Where ladies could encourage and push one another. Ally an I have witnessed the impact that choice has had on so many women’s lives, and we are fiercely protective of this beautiful space we’ve created because of it.  

We proudly hold space just for you, beautiful woman.  

Hey there, amazing ladies of Redlands Barre!

Get ready to power up, because today we’re diving into the wonderful world of muscle-building through barre and Pilates. If you’ve been craving a challenge and want to take your strength to new heights, then this blog post is your ticket to achieving those goals!

Let’s kick things off with a little anatomy lesson. Our muscles are incredible powerhouses just waiting to be unleashed. When we exercise, we push our muscles beyond their comfort zones, which stimulates growth and strength development. One of the most effective ways to achieve this is by working our muscles to failure.

Now, “failure” might sound intimidating, but trust me, it’s a magical word in the fitness realm. When we say we’re working to failure, we mean pushing ourselves until we can no longer perform an exercise with proper form. It’s that moment when you give it your all, your muscles shake, and you think you can’t go any further. But guess what? That’s when the magic happens!

Both barre and Pilates provide the perfect environment for embracing the “failure” philosophy. They’re low-impact workouts that focus on controlled movements, emphasizing muscle engagement and building strength from the inside out. So, let’s see how these two amazing practices can help you reach your strength goals!

1. Barre Bliss: A Symphony of Muscle Endurance In a barre class, you’ll discover muscles you never knew existed! The small, precise movements in ballet-inspired exercises target specific muscle groups, sculpting and lengthening your physique. Here’s how barre can help you reach muscle failure in the most graceful way possible:

• High Reps: Barre workouts often involve multiple reps with small, controlled movements. This continuous engagement forces your muscles to work harder and ultimately reach that sweet point of exhaustion.
• Isometric Holds: Barre incorporates isometric holds, where you hold a challenging position, like a plié or a deep lunge, for an extended period, and the infamous “Pulse”. These static contractions are sneaky and help to fatigue the muscles, leaving them quivering with strength.

2. Pilates Powerhouse: Core and Beyond Pilates, on the other hand, is all about building a strong and stable core while working your entire body. Don’t be fooled by the slow and controlled movements – Pilates can push you to your limits! Here’s how Pilates helps you find your strength through muscle failure:

• Eccentric Movements: Pilates often focuses on eccentric muscle contractions, which means you’re lengthening the muscles while resisting the force–working at all times! This deliberate control builds strength and resilience, leading to muscle failure and growth.
• Progressive Overload: Pilates exercises can be modified to add resistance, making them more challenging over time. By gradually increasing the difficulty (changing spring tension, body positioning, and sometimes using props), you ensure that your muscles are consistently pushed beyond their limits.

Remember, ladies, progress and strength are unique to each individual. Embrace the journey and enjoy the process. Here are a few tips to make the most of your muscle-building adventures:

1. Listen to Your Body: It’s essential to challenge yourself, but always pay attention to what your body is telling you. Push yourself, but never at the expense of your safety or well-being.
2. Quality over Quantity: It’s not about how many reps you do; it’s about the quality of each movement. Focus on proper form and alignment to maximize muscle engagement.
3. Mix It Up: Don’t be afraid to switch up your routine! Do you normally take barre? Try a Mat Pilates class, and challenge your muscles in fresh ways. Variety keeps your body guessing and ensures continuous progress.

Best of gains to you all,

As a barre lover, I know that a good workout is only half the battle with fitness. To get the most out of your barre and pilates classes, you need to fuel your body with the right foods. Here are the top 10 foods to eat before and after your workouts: 

Before Class: 

1. Bananas – Bananas are a great pre-workout snack because they’re easy to digest and provide a quick source of energy. 
2. Oatmeal – Oatmeal is a great choice because it’s a complex carbohydrate that provides sustained energy. Add some nuts or fruit for extra flavor and nutrition. 
3. Greek Yogurt – Greek yogurt is a good source of protein, which helps build and repair muscle tissue. Add some berries or granola for extra carbs and flavor. 
4. Whole Grain Toast – Whole grain toast with nut butter provides a combination of carbs and protein that’s great for sustained energy and muscle repair. 
5. Smoothie – A smoothie with fruit, spinach, and protein powder is a great way to get a mix of carbs, protein, and nutrients before your workout. 

After Class: 

6. Quinoa – Quinoa is a great post-workout food because it’s a good source of protein and contains all nine essential amino acids that help with muscle repair and growth. 
7. Sweet Potato – Sweet potatoes are a good source of complex carbohydrates and potassium, which helps with muscle recovery. 
8. Eggs – Eggs are a good source of protein, which helps repair muscle tissue. Pair with whole grain toast for extra carbs. 
9. Salmon – Salmon is a good source of omega-3 fatty acids, which have anti-inflammatory properties and help with muscle recovery. 
10. Berries – Berries are a good source of antioxidants, which help with inflammation and recovery. Add some yogurt for protein and extra flavor. 

Remember, the key is to fuel your body with a mix of carbs, protein, and nutrients before and after your workouts. Stick to whole foods and avoid processed snacks or sugary drinks. With the right fuel, you’ll be able to power through your barre and pilates classes and see results in no time.