Hello November...The Fitness Calendar is Here!

Can you believe it we are already four days into NOVEMBER? This is such a great time of year and the official countdown to the holidays is underway. If you follow the blog, you know that each month I share the BMOREtoned fitness calendar with all of you so that you know all of the ways you can get involved in Charm City each month. This is a great way to try a new workout, meet some new people, and stay on track this holiday season.

Here is a glimpse of some of the November events, but check out the full fitness calendar here. 

Sunday, November 8th: Breathe, Balance & Brunch
Embody Pilates & Wellness, the newest SB Barre location, is hosting an event that you don't want to miss.  Barre and Pilates combo, trunk show and juice from Plantbar! Reserve your mat!

Sunday, November 8th: Better than Bedtime with November Project 
BTB is an international event and will kick off in 26 cities all across the United States and Canada! This year, Better than Bedtime will kick off at 5:00 pm from Rash Field. You’ll run a few miles and then bring our community together for beers and social greatness.  Your challenge for this event is to create an outfit or accessory out of newspaper, the more creative and ridiculous the better. 

What’s Black and White and Read/Red all over?

Friday, November 13th: BeachFit Triple Toning  
It’s KIND of a big deal. BeachFit is celebrating World Kindness Day with a class that will work you in all the right places. Barre to tone – Cycle to crush – Surf to shred. PLUS Following class we’ll keep the celebration going with tasty KIND snacks and more! I will be teaching the SB Barre class. Check out the Beachfit website for more details!

Saturday, November 14th: Meditation for Runners 
Meditation for Runners with Charm City Run will teach breathing techniques to utilize less energy when you run, decrease stress, and relax muscles.

Thursday, November 26th: Charm City Run Turkey TrotFor over twenty years, families, friends, businesses, dogs and strollers have come together Thanksgiving morning to run for a great cause – The Y’s Give Every Child a Chance campaign. It’s a healthy family-fun event on an important American holiday, dedicated to giving back to the community. Join at any of the locations around us!

Always remember: You can enjoy life and be healthy at the same time!

My Marine Corps Marathon 26.2 Recap

As promised, I finally have been able to gather all of my thoughts down as I look back on my journey to achieving 26.2. It has been exactly one week since the marathon and I'm not really sure where to start. It has been an incredible 18 week journey to prepare for my first 26.2. I'm speechless and I have been having some mixed emotions as my training comes to and end. I do have some more races planned for the rest of 2015, but for now I am focusing on recovery and getting back to a (somewhat) normal life. 

Looking back, there are SO many people that I want to thank for being an incredible support system throughout this entire training cycle. You all know who you are, and from the bottom of my heart, I am truly grateful to have each and every one of you in my life. Thank You! 

I've been constantly asked....How do you feel, how was it, are you going to do another one? To be honest, I feel pretty darn good for running 26.2 miles a week ago. My quads and feet were a little sore but that's what I expected. I've been extremely tired and am looking forward to taking things easy for awhile to allow my body to recovery. Marathons are tough on the body. Muscles, hormones, tendons, cells and almost every physiological system is pushed to the max during a marathon.

I'll give you quick recap of my preparation, but if you are interested in seeing more check out my Insta-takover on the Gundalow Juice Instagram account. I posted lots of pictures during Marathon weekend. 

Here we go...

Saturday morning breakfast: 

• A giant bowl of Love Grown Foods Super Oats
• A Gluten Free Nature's Path Chia Plus Waffle topped with Peanut-Free NuttZo 
• A banana

I ended up eating this same exact meal the morning of the marathon (minus the waffle). It's my go-to and gives me the right amount fuel to cover the distance.

I also spent some time at the gym foam rolling and stretching.

I LOVE sweet potatoes so I made sure I had plenty on hand for snacks on the days leading up to the race. I love topping sweet potatoes with NuttZo or almond butter and a little cinnamon. Trust me...it's good!

I always rounded up all of my food to pack for race morning and my fuel for during the race.  It's better to have too much than not enough. These are all of my go-to's for long runs and races.

The night before the race I ALWAYS lay out my outfit and make sure I have everything I need. I knew I wouldn't be able to get much sleep since I had to be up around 4:30am in order to get dressed and get over to the start which was close to the Pentagon. I allowed a lot of time in the morning order to ensure I had plenty of time to get through security to make it to my corral on time. 

RACE DAY...

In my corral just seconds before the start. I tried not to psych myself out at this point and the fact that I was about to run 26.2 miles. The opening ceremonies were a bit emotional and they allowed time to pay tribute to all of the men and women that have served and continue to serve this country. 

 Aside from the start and the finish, miles 18-20 were my absolute favorite and most memorable. I can't even put into words what I felt when I saw my family somewhere around miles 18-19. To see them with matching T-shirts and signs cheering me on is a moment that I will never forget. To have them there and get to experience my first marathon with me was absolutely perfect and I am so incredibly grateful. The hugs, high-fives and kisses is just what I needed as I was about to take on the toughest part of race. 

After seeing my family I knew it wasn't too much longer until the NovemberProject DC cheer station where I knew I would see a lot of my NovemberProject Baltimore friends. The NP group has become my second family and I couldn't have made it through without the amazing people I had the pleasure of training with over the course of these 18 weeks. This group has changed my life in so many ways and I thank you for your part in my journey.  

And yes...there was a miniature pony at the NP DC cheer station.

AND

THE FINISH LINE

This moment...so emotional for so many reasons. I DID IT...I RAN A FREAKING MARATHON. I could not agree more with the quote: 

"the person who starts the marathon is not the same person who finishes." 

This is true in so many ways and for those of you you've run marathons I'm sure you would agree.

I wish I could describe what it felt like when I stopped running. My legs felt like jello, but I didn't care at that point. All I could focus on was walking to have my finisher medal placed around my neck by a Marine and to see my family.

I was so excited when I got to see my running budding, Julie, who also completed her first 26.2. We embarked on this journey together and met through November Project.

I wasn't super hungry at the end of the race (probably because I was still in complete shock), but knew that I had to hydrate and get food in me ASAP. I drank some blue Gatorade and ate a banana after crossing the finish line. They also were giving out watermelon which was awesome so I ate some of that too. I knew it was going to be awhile before getting back to the hotel so after meeting up with my family in the family link up area, I ate a Peanut Butter and Banana Bonk Breaker bar. Oh and we snapped a ton of pictures!!

After returning back to Baltimore, the meal of choice was a Vegan pizza from Verde. I'm pretty sure that anything would have tasted amazing, but this pizza was spot on. I think I probably could have eaten two. Even the days after the marathon, I was still eating lots of carbs and protein to help repair muscle damage.

I spent the rest of the evening relaxing in ProCompression socks, eating, soaking in Epsom salt, and just reflecting on what I had just accomplished. 

Even a week later, I'm still on such a high from the whole experience. My advice to you is to believe in yourself and you will be unstoppable. The only limits in life are the ones you didn't take. 

Emily

Tips for Bringing Your Bump to the Barre

I know that I've gotten a little off barre topics recently which is why I figured I'd bring back a topic that comes up a lot. Can you still do barre when you are pregnant? The answer is YES!

SoulBody Barre instructor, Amy Winemiller, is a perfect example. She just taught her final class with her baby boy expected to arrive in one month. I wanted to get some of her tips to share with all of you so that you can still come and sweat at the barre throughout your pregnancy. 

For pregnant woman who continue to take barre throughout their pregnancy here are several modifications/suggestions from Amy;

• Listen to your body and do what feels comfortable

• Continue performing as much of the class as possible; the majority of the class you should be able to do, but most of the core and plank exercises will become more difficult

• Whenever needed place your knee(s) on the ground for planks/push-ups

• For the side plank place your top hand on the ground in front for support if you feel too off balance

• If the boat position becomes too difficult even with your hands behind your knees you can always place both hands on the ground directly below your shoulders

• If you need to move from high boat to low boat you can lower back tapping your elbows on the ground for low boat, then use your arms to help assist back to high boat

• After 12 weeks (possibly sooner; consult your doctor) you can no longer lay on your stomach, so the Pilates frog and Pilates swimming performed in the second release this year are not allowed; instead hold a plank

• For any core exercises performed lying flat on your back, lift up to reclined forearm to reduce the amount of time on your back and tension in your lower abdominal muscles

• The short amount of time spent lying on our backs for the bridge work shouldn't be an issue, but consult your doctor

• Remember to keep you head above your heart. This will keep circulation consistent and the heart rate at a reasonable level. 

As always, please continue to discuss you workout regimen with your doctor throughout
your pregnancy. Please feel free to reach out to your SB Barre and Body Barre instructors regarding modifications during your class. We'd love to get your feedback on any other modifications you've found and you can share on our Soul Body Community Page on Facebook. 

It's always refreshing to focus on the positive and know that it's important to enjoy yourself while doing it.

Happy Thursday!
Emily

Motivation Monday with SB Body Barre Instructor Annie Truax

I'm backkkk and I sorry I left all of you hanging last week with the spotlight. Before we get to the instructor spotlight, I wanted to wish all of you a Happy Monday. It's a new week which is the perfect time for a fresh start. 

This week's spotlight is with SB Body Barre instructor....

ANNIE TRUAX

 

Where do you teach and when? I teach SB Body Barre at Beachfit BaltimoreWednesdays at 5:30PM

Do you teach any other classes besides barre? If so, what? Currently teach several different styles of barre at various studios all over Charm City, SB Body Barre being one of them.

Do you prefer early AM or PM sweat sessions? Personally I love sweating first thing in the morning - it clears my mind and helps me focus throughout the day!

A tip for staying motivated as we head into fall/winter? As the weather gets colder and the days get shorter, it get really challenging to get out of bed when it's still dark out! I definitely live by the mantra "fail to plan, plan to fail." As my schedule continues to get busier as I take on more classes, I have to write out my schedule for the week every Sunday and schedule in my own sweat sessions, thinking of them like a business meeting with myself. With more studios opening left and right, the free fitness movement blowing up in Baltimore with opportunities like November Project & Free Baltimore Yoga, and Class Pass, it's almost overwhelming how many workout choices we have! I try to keep it simple and schedule myself at least 1 yoga class, 1 run & 1 spin class each week, filling in where I can!

Favorite pre-workout meal/snack: Most of the time I'm working out really early, so I'm not hungry yet - I usually grab a Gundalow Juice (Mainstay Green is my fav!) on the way out the door, or if I'm going to be teaching & working out myself back-to-back, I'll grab a banana with almond butter to go with it.

Favorite recovery meal/snack: After teaching AM classes avocado toast on whole wheat bread with an egg & sricha on top is my fav! 

You never leave home without_______:  My phone charger. ALL my music for class is stored on Spotify, and I do social media/PR for a living, so I'm on my phone constantly. 

What’s in your gym bag? Usually a change of clothes, tennis shoes (5) in case I have time to squeeze in a run or spin class after I teach, dry hairspray, deodorant (2), EOS lip balm, notebook (4), laptop (3) and usually a snack bar - Lara & Kind are my favorites or Gundalow Juice (1)

Favorite workout gear, water bottle, etc.: I recently stumbled upon Fabletics and am loving their gear - great price point, quality and can very easily transition from class to happy hour. Plus their referral program rocks. In terms of water bottle, I am REALLY bad about making myself drink enough water and am super excited about purchasing my FIRST Nalgeine - no more excuses!

Favorite barre move: I'm a sucker for pretzel - seated, standing, lying on one side, I love it!!

Favorite quote: “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow." - Melody Beattie

When you’re not at the barre, where may we find you?  I love going for a run along the promenade, taking hot yoga classes, checking out various fitness events all over Baltimore with my BMOREtoned crew, and hanging out at various coffee places in Fells Point with my boyfriend and pup Darby!

Share something fun/interesting about yourself:   I fell in love with Soulbody classes back when they first came to the Canton Merritt and were an additional fee on top of your monthly membership, and there were only about 4 of 5 instructors, including Stacey & Ann Marie, Soulbody's founders! Needless to say classes were a little more intimate and I distinctly remember one 6AM Wednesday class with Stacey in which I was the only student and thought I might die. Never in a million years then did I think I'd end up teaching barre!

Thanks Annie for continuing to be such an inspiration to not only the SoulBody Community, but to Charm City. You are a rockstar!!

That's is for your Monday...now go out and have a great week!!

Emily

A Fun Post and Life Outside of Barre

In case you were wondering what life is like outside of barre for many of our instructors, here is a glimpse.

We run half marathons...

SB Barre instructor Kelly Rabil during the Baltimore Half Marathon

SB Body Barre instructor Annie Truax at the Brooklyn Half Marathon

We run for those that can't...

SB Barre and Body Barre instructor Emily (me) at the Ravens 5K with Athletes Serving Athletes

We walk 39 miles to crush Beast Cancer...

SB Barre instructor Hillary Gras at Avon 39, The Walk to End Breast Cancer

We have pretzel parties...

SB Barre and Body Barre instructor Suangela with her White Marsh Barre ladies

We model...

SB Co-Founder Stacey at a photoshoot via (Cool) Progeny

We find time to relax and recover...

SB Co-Founder Ann Marie enjoying some relaxation at the Four Seasons Spa

We love juice...

Plant Bar

Gundalow Juice

And Wine too...

We spend time supporting local teams...

SB Barre instructor Jaime Dardine enjoying a Friday Night at The Yard

We teach mother daughter classes in fun spaces...

SB Body Barre instructor Katie at ivivva Towson Town Center

AND most importantly...

We love this community!

And remember...

That's it for now, but check back for more posts later this week!

Happy Fall ya'll!!

Emily

Another Friday, Another Amazing Instructor. Spotlight with Ann-Marie Bruchey

You asked...so I'm back for another instructor spotlight. This time with...

Ann-Marie Bruchey

Where do you teach and when? 

SB Barre on Wednesday 5:45AM Merritt Canton and Friday 6AM Merritt Fort Avenue

Do you teach any other classes besides barre? If so, what? I teach Les Mills Bodystep every other Sunday at Merritt Fort Avenue at 9:30AM

Do you prefer early AM or PM sweat sessions? I LOVE AM sweat sessions.  I love getting my workout done early so I can spend the evening with with my son and husband.

A tip for staying motivated as we head into fall/winter?  Make it a part of your daily routine to get in a 30-60 minute workout in 3 days a week.  Find the time to push yourself to make a change so you can eat those holiday goods :)

 Favorite pre-workout meal/snack: I actually don't eat a snack or food before I workout because I go so early

Favorite recovery meal/snack:. Love to eat a banana, or a protein bar or a spoonful of peanut butter

You never leave home without_______:  my phone

What’s in your gym bag? my headset, citrus and sage body spray and choreography notes

Favorite workout gear, water bottle, etc.: I love Under Armour...their clothes, headbands, water bottles, sneakers, etc.

Favorite barre move: Hip swings....a little sass with our barre :)

Favorite quote: Everything happens for a reason!  Just so true!

Share something fun/interesting about yourself:  I love cleaning and organization....OCD if you want to call it that :) I probably clean the house 2-3 times a week and my closet is completely color-coordinated.  That is just the tip of the iceberg :)

Thank you Ann-Marie for being a part of our SB Community and for sharing your passion for our program with your classes.  

Thankful Thursday; Recaping Some Great Happenings in Charm City

Happy Thursday! You will have to forgive me for the late post, but I wanted to take a brief moment to thank the entire Soul Body community for getting out there and sweating with us these past few weeks at some pretty cool events. We've been rather busy with the launch of new choreo, barre training, expos, and some great fundraising events.We LOVE all of your energy and we hope you continue to be a part of such a great fitness community.

We kicked things off at the beginning of the month with the launch of SB Body Barre at Merritt Athletic Clubs Canton.  Plie for Pink was a huge success and all money raised went to the American Cancer Society Making Strides Against Breast Cancer. 

We are sweating in PINK all month long at Merritt so come join me and the other amazing instructors.

 A very special shout out to SB Barre instructor Amy Winemiller who's still crushing at the barre at 33 weeks pregnant!

Post barre photo with Taylor and Stacey...two new SB Barre instructors.

Let's see....next we spent a weekend at the American Aerobics Association International spreading the word about SoulBody Barre and SoulBody Body Barre which was a HUGE success.

We completed another SB Body Barre Training at the incredible Under Armour Performance Center. Interested in joining the SB Team? You can check out all of our upcoming SB trainings here.

Stacey did Barre and Brunch. This is such a great way to get together with your girls and do something empowering and uplifting.

As you can see it has been a pretty busy month, but we wouldn't want it any other way.

Don't forget to check out the lovely fitness calendar over at the Bmoretoned blog.  There are still some great opportunities to sweat this month.

And remember....

Have a fabulous rest of your day!

Emily