Ten Tips for Your First Trip to the Barre

The main reason I started A Mom Walks into a Barre was to share my love for this most wonderful and effective form of exercise. For me, barre is the workout holy grail, and I love it when readers tell me they're getting into it, too. Yay! Love to share the barre love!

Sometimes people send me messages along the lines of 'I'm going to my first class and I'm terrified.' Oh dear. Let's not quite think of it that way. It's your first trip to the barre! Have someone take a picture. What a rite of passage! You'll never forget it.

But I can relate to the terrified. I remember my first class... A beginner level with Ashley Yeater at Physique 57 in New York. Even though I had been doing barre videos for months and months, I was still, honestly, kind of scared. What were they going to do to me? How badly was this going to hurt? Were they all going to be total babes? It sort of felt like my first day of middle school.

And I was afraid I might look a little like Lucy:

But it was OK. I did fine, and so will you. Here are a few tips for newbies:

1. Dress the part.

PLEASE NOTE: This does NOT mean you need to spend two month's salary at Lululemon. Yes, barre tends to cater to an upscale crowd and that will be reflected in workout wear, but you can absolutely get by with something from the clearance rack at TJMaxx.

Form follows function: wear something comfortable and ideally fitted so your instructor can see the positioning of your limbs. This is not the time for baggy sweats and a t-shirt you got at a fraternity party in 1987. It's also not the best time for shorts and a sports bra. Yes, you'll be hot, but you want to use that heat to your advantage. Covering your midriff and thighs will keep those muscles nice and warm. You want them to be warm because trust me--you'll be making good use of them.

And wear grippy socks. You need grippy socks. Plank, flat-back chair, they're hard places to be. You don't need to make them harder by sliding all over the place. And you don't necessarily need the studio branded socks, though they make for a nice keepsake.

2. Get there early.

Plan to arrive a good ten to fifteen minutes early. You'll probably have a release form to sign, and you want to scope out the place. Find a spot by a mirror. You need to see yourself. Lots of novices tell me they don't like to look at themselves. PLEASE. Look at yourself. A glimpse of your reflection is invaluable! Take the time to get your equipment ready and...

3. Talk to the instructor.

Tell her (or him, but it will usually be a her) that you're a first-timer. Even if you're not new to barre, each studio has it's own schtick, and it's good to give the instructor a head's up that you may not be down with their lingo.

Also, be sure to tell the instructor if you have any injuries or wonky parts. That way she can offer you modifications for exercises that might be problematic for you.

4. Don't worry about how you look, or that everyone is looking at you.

Really. They're probably not looking at you. Everyone is in her (or his) own zone at the barre. Most of us are looking at our own reflections and just trying to get through the set. If you notice someone seems to be looking at you, it's probably just that she spaced out and missed the cue and is trying to figure out what's going on.

5. Try not to space out and miss the cues.

Really listen to what the instructor is saying. If she tells you to move an inch, she means... an inch. It's tempting to think if one is good, two must be better, but no. It isn't. Movements in barre are very precise. Moving your body in a very slightly different angle works different muscles, so try to stay focused.

6. Control all your movements and extend your limbs on every move.

Barre is all about really carefully controlling your muscles. It is not the place to be flailing around. This is not Zumba. (I'm not picking on Zumba, I'm just saying this is different.) Even in a really fast-paced class like Physique 57, you should not be bobbing up and down and flinging your limbs around. Keep everything really controlled. This is important.

Also, unless your instructor cues otherwise, you're going for extension. Fully extend your limbs on every move. Try to get your arms and legs as straight as you can. Usually extension is more important than height. I guarantee you will feel the difference when you focus on this.

7. The shaking? It's totally normal.

Instructor Suzanne Bowen of Suzanne Bowen Fitness uses the hashtag #shaketochange. Working your muscles to the point that they quiver is what you want to see. At my new studio crush, The Bar Method, they tell you to work to the point that you're shaking. If you're not, they'll tell you to get down lower. You don't need to back off from the shaking. It means you're doing it right. Those delicious endorphins I call the la-las? They live just beyond the shakes... #shakeforlalas.

8. Don't be intimidated by form corrections.

Welcome them! That's why you're here. We all need form corrections. They are not only for newbies. We all need form corrections. Can I say that again? Well, it's true.

Even the most experienced students need form tweaks. When you're fatigued at the end of a set, it is totally normal that your body tries to shift the work to muscles other than the ones being used in the exercise. Our bodies are always looking for the path of least resistance, and that's why we're in class. As wonderful as home videos can be, the advantage of a class is a trained instructor looking out for you, helping you through those moments when you start to cheat--even if you don't mean to.

A wise barre-ista despiseth not correction. 

Amen.

9. Expect to be sore.

Even if you're a total badass at whatever form of exercise you usually do, barre is different, and different activities usually make you sore. Stretch, foam roll, rest. And...

10. Go back.

You need to shake more than once to change. The best way to deal with your soreness is to just get back on the barre.

Not literally *on* the barre, but you know what I mean. 

Lastly, have fun! You've done it! You've found the holy grail! Yay!

He doesn't look like the lalas have kicked in yet...
Image: Lucasfilm

My Latest Barre Crawl and the Science Behind the Lalas!

I'm sick. I'm a sick woman. I know this. Last month, I drove three hours to Scarsdale, NY to use my free Physique 57 class. People thought I was nuts, especially since I paid the cost of the class in gas and tolls, but I didn't care. I couldn't pass up a free class. And in my economy, it was totally worth it.

Well, I did it again. Except this time, I dragged my entire family from San Diego to Los Angeles to go to Physique 57 Beverly Hills!

I think I've mentioned that I'm on a pilgrimmage to visit all of Physique's studios. I've hit all three in Manhattan, the one in Scarsdale and now LA. All I have left is Bridgehampton and DUBAI. Right--the one in the Middle East. I'm not sure that's ever going to happen, unless I start entering travel contests.

As an East Coaster, I forget that everything isn't as close together on the West Coast as it is here. I live in Massachusetts. You can get from one end of the state to the other in three hours. Tops. I figured San Diego and LA are not only both in California, they're in southern California. How far apart could they be? I mean, really?

Two hours and forty-five minutes, actually, plus traffic, which in SoCal is notorious. My Darling Husband actually consented to spend an entire day of our vacation for this. We left at 7am and got back to San Diego at 4.30pm. (We stopped for meals. And potty breaks.) He took the small people to the Beverly Hills post office while I got my sweat on. The DH is a wonderful man. And I am insane.

But it was totally worth it!! LALALALA!!!!

The whole thing was wonderful, from friendly Michelle at the front desk to the final stretch, I loved it. I signed up for a mixed level with Chloe. It was awesome!! She was awesome. The pushups, the waterski, the flat-back chair, the thigh dancing, it was all awesome!

All of this contributed to major post-barre lalas, which is just Stephanie-speak for endorphins. Really, I get the most extraordinary endorphin rush from a good barre workout--more than any other type of exercise I have ever done in my life. And I've done lots of different kinds of exercise. This led me to wonder... what is it about barre? Why are the lalas sooo intense? So I did a little bit of my world-famous exhaustive internet research.^tm

Everything You Never Wanted to Know About the Lalas

Endorphins are chemicals that your body produces as a response to certain stimuli. Food and sex are a couple of the more pleasant prompts for endorphin production, but another initiator is pain. Your body will stimulate an endorphin response to ease pain. In fact, many women who have natural childbirths say it hurt--a LOT--but they experienced absolute euphoria immediately afterwards. I wouldn't know because I took the drugs, but that's what I'm told.

In exercise terms, endorphin production has been found to be highest in anaerobic activities--those that get you to seriously suck wind. Researchers have found that light-to-moderate exercise does not produce endorphins. I'm not saying light exercise doesn't have benefits--it just won't give you lalas.

Obviously, you want to seek out the good pain--the burning, the shaking, the quaking--to get your lala fix. Sharp pain is not your friend, so please stop if you feel bad pain. But don't be afraid of the burn/shake/quake. That's where the lalas live. It's a very happy place! Once I get there I'm so blissed out... it's beautiful, and I love it there. The only problem is the amount of energy I have to expend to ensure I haven't left my phone, my keys, my wallet, etc. I would be a very easy target for the Artful Dodger and his minions after a toasty barre class, and my visit to Physique 57 Beverly Hills was no exception.

With the small people in the lobby after class. Don't I look happy? Lalala!

The other really fun thing about this class was my barre-mate--none other than Fox sportscaster Erin Andrews, who is a huge Physique fan.

Erin appeared in one of Physique's online videos. She's their it-girl, and it kind of rounded out my whole crazy Physique 57 love-fest. I think Erin must have a very fun life. She lives near a Physique studio, she was in a video, and she had great seats at Fenway when the Sox won the World Series.

Of course, I marched right up to her at the end and introduced myself. I figured if we got all sweaty together, the least we could do is have a little chat. I've become very bold since I had children. My small people are very friendly and will talk to anyone. In fact, they accosted poor Chloe on the way out and told her all about the post office.

Erin and I gushed about our love for founder Tanya Becker and all things Physique. Lalala... the endorphins were flowing freely and all was right with the world.

"Look Mommy! We need to go to Bridgehampton next. I bet they have a post office."

Or maybe, Dubai? How do you say 'lalala' in arabic??

Barre Crawl: The Dailey Method!

We just returned from a week in sunny San Diego, California. Doesn't that sound nice? Yes, it was. The weather was beautiful. We stayed with a fun friend, went to Sea World, Legoland, the Safari Park... We Instagrammed photos like this:

And this:

But really, we spent most of our time doing this:

Watching Bob the Builder in our pj's as early as 2.30am. Flying west with early-rising east-coast small people is not very restful, but we had miles to use. We wanted to go someplace warm. We love our friend. It all seemed like a good idea at the time.

I mention this because I was kind of a basket case during the first few days of our trip. Not enough sleep + sightseeing + eating my weight in chocolate - my usual daily barre workout = a very creaky and cranky Mommy.

So it was with great joy that I skulked like Quasimodo into The Dailey Method's San Diego studio bright and early Tuesday morning! I was very excited to try TDM, ever since I watched this video:
I love this. Mostly because I've actually made people feel my thighs before.

Plus, first class was only ten bucks! Barre-gain!

Anyway, The Dailey Method was founded by Jill Dailey, a kinesiologist. Unsurprisingly, TDM is very alignment-focused. It's one of the barre brands that really prides itself on being uber-safe. Honestly, I've done lots of barre and have found pretty much all of it to be very therapeutic. I've never taken a class that has been bothersome for me, but for anyone with specific issues, TDM might be a good choice.

And--TDM has childcare! The San Diego studio offers it a few days a week and it's very affordable--only $5 per class, and there are deals to get it even cheaper. For this, may God bless them and keep them and make his face to shine upon them and give them peace. Amen.

My instructor was Ashley, and she was terrific. She cued really well, and led us in an oh-my-good-grief-I-could-barely-get-through-it seat section. Really. I could hardly do it. Wow.

TDM isn't quite party-in-a-box like Physique 57, but it was a super class with lots of stretching. You know how I feel about stretching. I felt like Gumby when it was over. In fact, I had unbelievable lalalas after this class. The crappier you feel when you go in, the better you feel when you go out. Words to live by.

I would have loved to have taken more classes at The Dailey Method, but I'm part of a family and the world doesn't revolve around me. This is what I tell my small people and I have to practice what I preach. Still, we made time for another really amazing class that I'll tell you about next time!

In the meantime, check out The Dailey Method. They have 53 locations around the world--mostly the west coast of the US, as well as studios in Canada, Mexico and Paris! So for all my Euro-readers, there's something for you. There are also a couple of videos, which I haven't tried, but I've heard good things about them. They're available on download and DVD!

Why It's a Good Idea to Read Food Labels

Remember that old definition of insanity--doing the same thing but expecting different results? I might have come up with a new one--driving three hours to take a one hour barre class, then getting back in the car and driving home.

Yup, I trucked back down to Physique 57 Scarsdale yesterday, and came straight back. Look for it in the next edition of the DSM. My only defense is that I had a free class to redeem, and I simply can't let a free class sit on the table. The drive was actually fairly pleasant--I got to listen to whatever I wanted on the radio! No Thomas the Tank Engine Songs for me! Yay!

Of course, I'll tell you it was worth it--a burn worthy hour with Brady that culminated in an assisted stretch! That's when the instructor gently pushes you deeper into the final stretches. I love it when I'm the assisted stretch recipient. Lalalala....

Following class I was my usual disoriented self. In fact, I nearly forgot my purse, so I decided to float over to the grocery store before attempting to operate a motor vehicle. I was in the mood for some kind of drink... not the sangria kind, which naturally would not have assisted the motor vehicle operation, but something... I don't know... juice-y? Protein-y?

I settled on this fascinating concoction:

A quinoa smoothie! With blueberries! Goodness, doesn't that sound like dietary virtue in a bottle? There were all kinds of healthy buzz-phrases on the label... things like 'ancient grains' and 'vegan superfood.' What's not to love about that? It conjures up images powerful Incan warriors... a smoothie, of all things, that has withstood the test of the ages. Clearly, I'm a sucker for marketing. Post-barre lalalas don't assist in deductive reasoning.

I was excited to slurp down my 'super punch of nutrition' that included 'all nine essential amino acids' and was 'rich in fiber.' The only problem was the mild chocolate craving I was having. I didn't really want to get chocolate because I knew I was spending a total of six hours sitting in the car. Not exactly a calorie torching day, even factoring in what Brady had done to me.

Then I remembered something my friend and reader Deb told me--apparently chocolate milk has been determined to be a pretty decent recovery drink. It contains (according to Deb) 'the perfect balance of protein and carbohydrates for replenishing and restoring muscles after exercise and minimizing DOMS (delayed onset muscle soreness.)' Before you spit out whatever you're drinking and decide I have taken complete leave of my senses, I should tell you that Deb is actually a registered dietitian. She admitted she hadn't thoroughly read the studies because she really likes chocolate milk and didn't want to jinx it, but Deb is a very sensible person, so I picked up a little chocolate milk, too.

Now for the moment of truth: the quinoa smoothie? YUCKY. Not yummy AT ALL. The chocolate milk? VERY YUMMY.

Then I read the labels.

Turns out the quinoa smoothie had more calories than the chocolate milk, about the same sugar content, and less protein, calcium and vitamin D. And by 'less' I mean WAY less. The smoothie had slightly more iron and fiber, but not much. It was also twice the price. Gah. I feel like an idiot.

When I got home, I did a little research into chocolate milk. One study tested chocolate milk as a workout recovery drink on nine cyclists. Each cyclist biked to exhaustion, then rested for four hours... and by 'rested' I mean they drank low-fat chocolate milk, Gatorate or another high-carbohydrate sports drink called Endurox R4. Then they they hopped back on the bikes and cycled to exhaustion again.

The chocolate milk drinkers performed just as well or better as those who drank the other stuff, and milk has the added benefits of calcium and vitamin D. Of course, there were only nine of them, so take that for what it's worth. I think the word has gotten out on it, though. I saw several chocolate milk trucks on the way home. It's a sign.

However, here's the sticky wicket--not every activity needs to be followed by a carb-rich recovery drink like chocolate milk. Or any recovery drink, other than water. These beverages are best suited to endurance-type activities, not so much a walk with a neighbor around the block, or even a nice thigh-toasty barre class. For many exercisers, recovery drinks are just unnecessary calories. My milk box was only 150 calories, not bad for a treat. So enjoy a little chocolate milk, but don't go crazy with it.

The moral of the story is that some things seem really healthy, but aren't necessarily better for you than foods you think of as... well, not-so-healthy. Though I would like to point out that my chocolate milk was 'produced without antibiotics, synthetic hormones and toxic pesticides.' It's also from farmer-owned Organic Valley, which means the cows all sit criss-cross-applesauce in a grassy field and sing kumbaya.

Marketing is powerful.