5 Things Barre Workout Newcomers Should Know

Barre workouts are nothing new, and both private studios and branded chains have gotten in on the action, with new classes springing up all over the country. However, many people have avoided barre exercise classes, believing that they aren’t graceful or coordinated enough for such a workout due to its dance background. Despite common belief, anyone (dancer or not) can do a barre workout, which is why we love them. Read on to get all your barre workout questions answered and to learn how you can join this workout movement — no dance experience required.

 The word “barre” probably conjures up a picture of your fifth grade ballet class teacher counting Barre exercise classes have actually been around since the 1940s, when European dancer Lotte Berk — whose ideas form the foundation of barre workouts — decided to combine dance moves with other conditioning exercises as a way rehabilitate her back injury. One of her students opened the first American studio in 1971, and barre workouts have remained popular ever since because of their no-nonsense fitness approach and proven results. Barre workouts target the lower body and core, although your arms will definitely get a workout as well. Moves include leg and hip lifts, plank work, and of course pliés and arabesques. Pretty much anybody can do them. Even dudes!

down pliés during warmup. However, while barre workouts are definitely inspired by ballet, they take it to the next level by combining it with other exercises, such as Pilates and sculpting.

First of all, barre exercises are very easy on the joints thanks to the low-impact moves, so they’re a good option if you have persistent joint problems or are recovering from an injury. Barre workouts are known for improving flexibility, balance and endurance, and you’ll probably find yourself standing up straighter after a couple classes, as they encourage better posture. Because of the many modifications available, people of all ages, shapes, sizes and fitness levels can do barre workouts, including guys. Barre exercises also target traditional trouble areas, such as the stomach, thighs, and derrière, and many praise them for their fast, visible results. However, while a great addition to your workout routine — since it works muscles you never knew you had — barre workouts can’t replace cardio or strength training. You WILL shake and tremble. Like, a lot.

Meditation can Reduce Migraines

Meditation can soothe a stressed soul and even shorten the duration of mind-splitting migraines. According to a new study, meditation can significantly relieve the intensity of a migraine and shorten it by three hours.

Published in the journal Headache, researchers from Wake Forest Baptist Medical Center in Winston Salem, NC and Harvard Medical School in Boston, MA, studied the safety and effects of a mindfulness-based stress reduction (MBSR) program used to treat migraines.

MBSR, which teaches mindfulness through meditation, body awareness and yoga teacher training boston, has previously been found to relieve chronic pain. The program was developed as a means for people to cope with stress, anxiety, pain and illness in a healthy and natural way. The study was the first to have proven evidence of meditation's effect on migraines.

Researchers assigned 19 people that suffer from migraines to either standard medical care

or the MSBR program that lasted for eight weeks. Those in the MBSR group were instructed to meditate for at least 30 to 45 minutes per day, five days a week and attend one instructional class a week. All participants were asked to report the frequency, severity, and duration of their migraines before the eight weeks.

The researchers found that those who meditated had 1.4 fewer migraines a month that was less severe. The findings were not statistically shocking because of the small sample size, but the participants had significantly shorter migraines that lasted three hours less than the control group.

"Secondary effects included headaches that were shorter in duration and less disabling, and participants had increases in mindfulness and self-efficacy -- a sense of personal control over their migraines," says Dr. Rebecca Erwin Wells, a lead study author and assistant professor of neurology at Wake Forest Baptist. "In addition, there were no adverse events and excellent adherence."

According to the US National Institute of Neurological Disorders and Stroke, migraines affect more than 10 percent of people worldwide and are three times more common in women.

Mindfulness meditation has been linked to decreasing stress, a trigger for severe headaches. "It really makes us wonder if an intervention like meditation can change the way people interpret their pain," Wells says. The findings could provide an alternative treatment for patients who wish to avoid prescription medications.

The FDA announced the first approval for a device that sends low electrical currents through the skin to prevent migraines in March of this year.

"For the approximate 36 million Americans who suffer from migraines, there is a big need for non-pharmaceutical treatment strategies, and doctors and patients should know that MBSR is a safe intervention that could potentially decrease the impact of migraines," saysWells.

Larger sample studies need to be conducted to confirm the effects of the MBSR program on migraines. In the meantime, taking some time to "woosah" could help you shorten a stress-induced migraine.

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7 Tips for Beginner Yogis

Whether you are just looking to diversify your workout routine or hoping to embrace the spiritual as yoga class MA studios to offer up some gems of advice for you.

well as physical side of yoga, there are many different styles to choose from and whole new vocabulary to learn so we asked instructors and directors at a few local

Tip 1: Just show up with an open mind.

“Remember, we all took that first class, even the teacher. Give it a chance, try 10 classes in a 2-3 week period. See how you feel then. One of my favorite teachers would often remark, ‘the secret is to enjoy the journey, and the journey begins with the first class.’ Just show up with an open mind, and have fun.” Steve Gold, Philly Power Yoga & Thrive Pilates in Center City.

Tip 2: Watch and learn from other students.

"Make sure you set up in the center of the room, so you have other students to look at no matter

which way you turn. Sometimes it's necessary to just look around to understand the posture, and there's nothing wrong with that!" Kristen Cortez, studio manager of The Yoga Garden on South Street

Tip 3: Yoga is not a competition.

“Often times people are interested in yoga but want to wait to join until they are more flexible. Remember that no one is looking at you. This is not a competition. Just be on your own mat.” Katie Conner, instructor at The Prancing Peacock in Yardley, PA

Tip 4: Familiarize yourself with different styles.

“Hatha is a good moderate style to begin with. Also lyengar level 1 really helps you with your alignment. Or if you are only interested in another style like Power Yoga then just make sure to take the beginner class in that style. No matter how athletic you are coming into the class, you need to start with a good foundation. Yoga is different than athletic ability. Breathe is very important. Some beginners make the mistake of coming into a class that is beyond their level and end up getting injured. Really listen to your teacher and you will have a better experience.” Heather Rice, director and instructor at Boston Yoga & Wellness in Fishtown.

Tip 5: Let your body guide you.

“When taking class, listen to your body and its feedback. If you are feeling uncomfortable or are experiencing pain, it is usually feedback from your body, and it is usually that you need to step back and realign.” Eliakim Warren, one of owners of Focus Barre and Yoga in Center City

Tip 6: Relax your mind AND your body.

“Yoga reduces stress which is a major cause of disease. Allow both your mind and your body to relax through the stretches, asanas, breathing practices and deep relaxations.” Darlene DePasquale, Director of Yoga Center of Haddonfield in Haddonfield, NJ

“It is all about turning your everyday mind off. Leave the to-do lists and everything that happened that day at work or at home off the yoga mat and out of the classroom. Give yourself the gift of just checking in with yourself and developing a relationship with your intuition.” Eliakim Warren, one of the owners of Focus Barre and Yoga in Center City

“Keeping a journal can enhance your experience. Yoga is much more than physical; it allows you to find a deeper connection. It is powerful and more than just going to the gym and running on the treadmill for an hour.” Heather Rice, director and instructor at Amrita Yoga & Wellness in Fishtown.

Tip 7: Dedication and practice is the key.

“Be aware that it takes a couple of classes to get comfortable and it is totally fine to take breaks when you need it.” Heather Rice, director and instructor at Amrita Yoga & Wellness in Frankford
All of the instructors and owners agree that the more you practice yoga, the more you will get out of the experience. Don’t give up too easily if the first class doesn’t go as well as you expected.

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