Hello July, Hello London

Hello July! We are already one week into Summer and have some great things to share. The next release is out and we are so excited to be bringing you some challenging new moves. We'd love to hear your feedback!

Doing it, and doing it, and doing it well. 

Instructors, Nicole Doenges and Hillary Gras, went poolside with Barre & BodyBarre at Merritt Athletic Clubs this past week to kick off summer.

Barre with a view anyone?!?!

Great shot from an outdoor BodyBarre class Under Armour Performance Center Headquarters this week.

If you haven't heard...SoulBody is now in London. 

Master Class at Fitness First UK in the books.

 Remember that outdoor workout I posted here? Traveling this weekend and don't have time to hit the bar(re)? Give it a try and tag @soulbodybarre in your photos!!!

And remember to never give up.

Be safe, go sweat, and have an awesome weekend.

xx

Emily

Friday Things

Made it! It's Friday and I'm ready for the weekend (I hope you are too). We already have a busy summer planned and finally had some time to get the squad together this week for a little sneak peak of the new choreography launching July 1. Thank you to everyone who came out to Under Armour Performance Center for the event.

SoulBody also going to be traveling to PA this weekend for their first ever combo barre training (barre and bodybarre in the same weekend) at AFC Fitness in Bala Cynwyd, PA. 

Because it's summer and we all want glowing skin, check out this article on MindBodyGreen that talks about what to eat for glowing summer skin. 

Short on time...here's a quick recap from the article.

1. Carotenoids -  help with complexion which can result in a brighter, sun-kissed glow

What to eat: carrots, pumpkin, tomatoes, mangoes, kale and spinach

2. Vitamin C - helps with collagen formation and can help with aging skin and hyperpigmentation

What to eat: strawberries, kiwifruit, grapefruit, broccoli, oranges

3. Healthy fats - healthy oils help with moisture and skin elasticity 

What to eat: avocados, olive oil, salmon, walnuts

4. Protein  - helps in the formation of all tissues in the body including your skin

What to eat: eggs, fish, poultry, beans

5. Hydration - A MUST in the summer heat

What to drink: water (flat or sparkling), green tea, coconut water

(Hint: Try a Gundalow Juice after a barre class or after a long run)

Before I forget...

Kelly is still launching her tips on the YouTube Channel so make sure you subscribe and check it out each week.

How are you sweating this weekend?

Now go have an awesome Friday!

xx

Emily

Eating on the Run, on the Drive, or on the Flight

Dear June, where did you go?!?!? Well friends...I'm back. Sorry for the long delay in getting posts up on the blog, but it has been a hectic few weeks. Get excited...the new SB Barre and Body Barre choreography will be released next Friday, July 1. Get ready to feel the burn.  

Has anyone tried any noodle recipes from the last post? Hillary, SB Barre/Body Barre instructor, shared one of her favorite summer dishes.

Spiralized Zucchini (keep raw)

Chopped up cherry tomatoes (half or quarters)

Tiny mozzarella cubes

Homemade (or store bought) pesto 

Salt & pepper to taste

Toss & Combine

Squeeze of lemon to finish is nice :)

Optional protein add-ins: chickpeas, shrimp, grilled chicken, etc. 

Thanks Hillary. I can't wait to try. One thing I wanted to share was this mix-n-match pesto chart from The Decorated Cookie. For those of you with dairy-allergies this is great for making your own since most store bought pesto contains cheese. 

Continue to share your favorite, healthy recipes with us!!

Today I actually wanted to turn the blog over to Nicole Doenges, an SB Barre instructor at Merritt Athletic Clubs and Under Armour Performance Center. She is going to share some of her favorite snacks and travel tips for when she heads to China!!

In addition to teaching so many Barre BAEs and help people channel their happy/fit place, I get to make runners better by making baller shoes for a living. This job requires extensive travel – alllll the way to China, and soon, Vietnam. I’m gone for a weeks at a time, which can really knock me out of my food routine.

 

Along the way, I’ve come across a few tips and tricks that allow me to feel good in my body. A 12-hour time difference, 16-hour flight, and local southern Chinese cuisine [and very interesting Pizza hut experiences] can really mess with the system!

Hopefully my tips and trips can help you prepare on YOUR travels, whether it’s a road trip, a flight across the country, or around the globe.

Step One: Plan! I love eating. A LOT. When we travel, I have very few options of choosing my own food. I know we’re going to run into some crazy factory lunches – there have been trips where we’ve eaten pizza, Every. Single. Day. I NEVER thought I’d get sick of pizza. Trust me, it’s possible.

Before my trip, I’ll streamline my eating to make sure I’m eating clean, small portions. Very little alcohol, if any to protect my immune system. Green juice, Shakeology, Pure Raw Acai bowls… all the noms.

  

Step Two: Stock up!I scope out deals at Target and Safeway for a few specific items: Kind or Lara bars, baby food, tuna packets, and beef jerky. This is where my options come in. It’s so important to make sure I can offer my body a variety of nutrition. I  shop a little at the airport to make the long haul flight a little more exciting. Large bottles of water, a bag of lightly salted popcorn and pretzels and hummus make great snacks. Jamba Juice makes Acai bowls, so I buy one of those and eat it instead of the inflight meal to avoid the sodium hits. [You will swell on that flight, so the less salt, the better!]

Step Three: Enjoy!Tasting so many new things from a different culture is awesome. Showing your adventurous tastes is possibly the biggest compliment to your hosts. Dumplings, milk tea, the best glass noodles you will EVER eat. It’s so fun. But, I’m always thrilled I have my tastes from home to balance everything out. A few pieces of beef jerky are awesome for a middle-of-the-night empty tummy, or half a banana from the fruit bar for pre-workout fuel. For an emergency lunch [octopus pizza anyone?], I pack tuna pouches, more fruit from the hotel breakfast bar, and a pouch of babyfood. I SWEAR by Good Earth or Happy Mom’s 60 calorie baby food packs. They have so many flavor and ingredient options, and I know I’m getting real food nutrients instead of chemicals.  I also bring shakeology variety packs that I’ll supplement for lunch as well.

I come back stateside with a lot of food pictures and fun stories. I’ll get back to my routine and soon, back to normal!

~ Nicole Doenges

Do you pack snacks when you travel? What are your favorite snacks?

Have a great week. Enjoy your second day of Summer!!

Noodle All The Things

I'm super excited about this post and this new kitchen toy of mine. I recently decided to bust out my spiralizer after seeing my good friends Kate and Annie from BMOREtoned post about all of the amazing recipes they've been making. I figured it was time to give it a try.  Thank you ladies....I'm hooked. 

Check out some of these recipes from BMOREtoned. 

I'll be honest I haven't experimented too much and have stuck to the basics of zucchini and cucumbers. I recently tried beets which, aside from being extremely messy, turned out to be a success. I typically keep it simple and just saute the zucchini in some coconut oil with chicken sausage (Bilinski's Cilantro Lime is my new favorite) and then top with avocado and an over-easy egg (oh and don't forget a touch of hot sauce).

These noodles are good for any meal. Try adding bacon, kale, avocado and an over-easy egg for the perfect breakfast dish. 

Photo Credit: Annie from BMOREtoned

My next recipe to try is this Salmon Red Coconut Curry with Turnip Noodles

Photo Credit: Annie from BMOREtoned

You can purchase a spiralizer on Amazon or stores like Bed Bath & Beyond and Target. 

Follow Ali Maffucci, inspiralized, on Instagram, Facebook, Twitter, Pinterest and she even has a blog.

Do you have a spiralizer? If so, what are some of your favorite recipes?

Not into spiralizing, but like to drink wine? Check out this yoga event sponsoring the Women's Housing Coalition this weekend at Dejon Vineyard in Hydes, Maryland.

Learn more about the event and register here.

 

Enjoy the rest of your week. Remember to smile and to have fun :)

Emily

A Busy Weekend With Some New Finds

Time flies when you're having fun. It was a busy weekend for many of us including Soul Body who spent the weekend at the American Aerobics Association International. 

I also had a pretty busy weekend and checked out some new places in the city.

Did anyone check out the Taste of 3 Cities Festival in Patterson Park yesterday? The festival is produced by The Gathering Project to gather the brightest and most inspired street chefs and culinary personalities to highlight the food truck revolution and its positive impact on urban renewal and sustainability. There were food trucks from Baltimore, D.C., and Philadelphia. Proceeds from the event benefited local charities. 

I couldn't pass up these tacos from the DC Taco Truck. 

Fish Taco on the left and Chicken Taco on the right.

Another stop this weekend included coffee (of course).  If you haven't checked out Ceremony Coffee in Mt. Vernon I highly recommend it. Not only do they have good coffee, but this Smoked Salmon toast was incredible. 

Where did your weekend take you?

Wouldn't you agree....

Have a great Monday!

xx
Emily

Getting and Staying Motivated

The sun is shining (well maybe not today), but summer is here to stay. We all are busy with work, vacations, weddings and it gets tempting to skip the gym to head to happy hour. 

Here are a few tips to help you stay motivated this week and every week...

1. Put it in your calendar - Write it down and maybe plan to meet a friend to hold you accountable. Maybe get a journal or planner that you use to write down all of your workouts. One of my favorites is the Believe Training Journal. 

2. Lay out your clothes the night before - This not only saves time, but makes it much easier to get out the door in the morning. Try to sweat early in the morning. If you plan to go after work, you are more likely to throw in the towel and make excuses to not get a workout in.

3. Wear what feels good - Find whatever is comfortable for you and makes you feel good. I promise you'll have a much better workout. 

Until next time....get after it!

xx

Emily

All The Watermelon

I hope you all had a wonderful, relaxing Memorial Day Weekend with your friends and family. The weather was perfect for spending time on the beach, walking around the park, running in races and firing up the grill. Most importantly don't forget the true meaning of the holiday and thank all of our heroes who served and are continuing to serve our country. 

Start line of today's Special Operations 5K at Boston Street Running

Soul Body went from barre to beach this weekend teaching at Beach Body Barre, Bethany's first exclusive barre studio.

Soul Body also celebrated Memorial Day with a packed Body Barre class at West OC Fitness. 

After all that burn and sweat....who's ready for a cocktail?!?!?

My ladies over at BMOREtoned recently shared this recipe and it's the perfect summer cocktail. (oh and these cute glasses are from Target).

Fresh Watermelon Lime Margaritas

Truvia Simple Syrup

Blended Watermelon

Watermelon Flavored Sparkling Water

Lime Juice

Tequila (optional)

Photo Credit: Jolene Calaf

 

FitFluential also posted an article with some more amazing watermelon recipes. You can check them all out here...and yes...some of them are cocktails. 

What are some of your favorite summer beverages?

What outdoor activities did you do this weekend?

Have a great rest of the week everyone!

Emily