Exercise Review: The Bar Method Beginner's Workout *NEW*

I have been a fan of the Bar Method for years due to its simple and effective techniques in shaping the body. If you're new to Bar, you'll probably do your first video or class and think that such simple moves couldn't possibly make you sore. But give it 12 hours...your muscles will be screaming!

I recently ordered the NEW Bar Method Beginner's Workout in anticipation for the new collection of DVDs that have been released. This specific one is led by master instructor, Joey Decker, who owns his own Bar Method studio in Burbank. You'll find Joey's teaching direct and to the point...ready to get the job done but at the same time caring and precise. He does a great job of explaining the position of the body in each move and helps even the  most advanced Bar student work on their technique...which is the most important part of Bar. 

The DVD starts out with a warm up of leg lifts and quickly moves to arms. You'll need a set of light weights (2-5lbs). For those of you who think you need more weight because you're super strong...be careful. These arm workouts are loaded with challenges regardless of the weight you hold. I'd recommend starting with 5 lbs or less. On her blog, Burr recommends using 4 lbs or less when doing tricep moves to make sure you have the right form. You can go through the whole exercise but get little results if your form is off. Don't waste your time with bad form!

Legs follow your set of arms and you can really feel the burn! Oh, my aching legs! Joey really targets your thighs (which are your biggest calories burners) and you'll most likely shake while holding each position, especially if you're new to the workout. But don't worry! Shaking is good! Really good! They love shakers at the bar!

After legs....bum! If you listen to Joey's clear instruction, you'll really target your bottom. You can do some great damage to that seat of yours if you're willing to concentrate and keep with the moves. It will melt off...I mean it!

After seat work is stomach and back dancing. Stomach work is interesting...you can really feel the burn and most of it is actually done by laying with your lower back on the ground and resting your elbows. You'd think this was the easy part but you'll quickly find out how hard it is to tuck and curl while holding this position. Its as if you're "tucking" your stomach back into the way it used to be or you would like it to be! 

Back dancing....the best! Focus on keeping your upper and middle back to the ground. When you raise your lower back, your seat and back of your thighs will engage as you tuck at different speeds. This position really targets your seat and helps stretch out your back. Every time I've finished it this week, my back has cracked back into place when I lowered my body to the floor...bliss! 

Word of advice: Do NOT skip the stretching. You'll find stretches throughout the DVD and they are there for a reason. Your body needs them to recover from the intense work you just did! And you will be SO SORE afterwards if you don't do them. You'll probably be sore anyways but you'll find a whole new level of soreness if you don't complete the entire workout and include the stretches. Stretching completes the exercise...if you haven't stretched, you're not done.

After 37 minutes, you'll really feel the effects of this workout. Though its shorter than some workout videos, it gets to the point quickly and helps prepare you to move on to the more advanced Bar work DVDs. But make sure you don't skip over this video (even if you're a seasoned Bar). Like martial arts, its building on the foundation that helps you succeed. The basics of this workout are what helps you move to the more advanced positions but the advanced positions require a reminder of the basic fundamentals as well! 

Grade: A
Level: all levels...give it a try

Time: 37 minutes

Recommended times a week: 3+

Sore factor: oh, my legs!

Instruction: just right

if you're pregnant: go for it as long as you have your doctor's permission. But be careful with the stomach moves and back dancing. Do NOT lie flat on your back. Lay at an angle on pillows and only do what feels right. Use your legs as support and put them on the floor if needed. Better yet, the Bar Method has a DVD specifically for pregnancy...I'd highly recommend that one before trying to do this one. If you really want to keep at it with all the Bar DVDs, visit a studio and take either the pregnancy class or at least a private session so you can learn the correct form to protect your baby!

After pregnancy: works wonders! Just don't start it till your doctor gives you the go ahead. It's especially wonderful for when baby goes down for those short naps!

To order visit www.barmethod.com

Diet and Exercise before, during, and after pregnancy

I know I know! You don't want to hear about dieting and exercising...but it is soooo critically important to preparing your body for childbirth or recovering from it.

Our bodies are machines designed to help us with all kinds of physical and mental activities and when they aren't in good shape, our performance suffers. Think of a ferrari...They require tons of maintenance and good, quality fuel to run at tip top shape. Would you put in low grade fuel into that ferrari to run through the engine when you know cleaner fuel would optimize its performance? Or would you miss oil changes if you knew that it would cause damage to the car?

Diet and exercise are the key to making sure our bodies run at optimal performance and speed. No, you don't have to go overboard and never indulge. Just think moderation: for both exercise and diet. Don't get crazy...just find a lifestyle that works best for you. Do you want chocolate? Have chocolate...but have more veggies and fruit while you're at it, too. They're good for you and they tell your body to perform better.

Let's breakdown diet and exercise depending on where you are in life

Before pregnancy:
This is your time to shine! Your body is a newbie...ready to conquer the world and poised for a challenge. Like an athlete training for their first Olympic meet, you must train your body by teaching it good habits.
It is recommended that we get at least 30 minutes of physical activity per day. Now, that says at least. But that doesn't mean you have to run a mile every single day. You can get your physical activity with a brisk walk, cleaning the house, playing with your children, making dinner. It all adds up.
Now, if you want a more fine tuned body that trains for true optimal performance, try and get that small physical activity in once per day and also focus on an exercise regimen of at least 3 days per week. In the coming posts, I'll be reviewing some of my favorite workouts you can do from your own home.

And don't feed the effort with a candy bar afterwards. Your body responds to what you eat following your workout and uses that to repair your muscles and build on your foundation. Now, do you want that Milky Way bar to be the next layer you add? Yes, you can have the Milky Way bar, but wait a little and have some protein instead. Filling your body with good foods helps deter our desire for sugary foods.
If you are looking to conceive, start taking prenantal vitmans...they help prepare your body and replensih it with the vitamins you need to host that baby in your belly :)

During pregnancy:
Now's your chance...get it in while you can! Yes, you might be tired and exhausted...but if you get the okay from your doctor, do exercise in moderation whenever you can. Make sure you listen to your body, though. There are going to be good days and bad days and you need to protect that little one that's growing inside of you! But don't expect that you can just start a good regimen after pregnancy...that little one is going to take up soooo much of your time and you need to have a head start!
Your muscles are kind of like a memory foam pillow...pregnancy pushes and stretches them for 10 months but afterwards, you can help train your muscles to bounce back to the way they used to hold. It takes time but the more effort you put in now, the better.
Not to mention, the labor benefits. Preparing your muscles will help you get through one of the most intense workouts of your life: LABOR. It is a grueling, challenging, most likely painful experience...but you can train for it now! And it is so worth it in the end when you see that precious baby.

Some rules for exercising during pregnancy:
-be careful during the first trimester...most miscarriages happen during this time and your body is going through a ton of changes. Make sure you talk to your doctor and listen to your body.
-be cautious NOT to overheat...it's not good for you or the baby at anytime during the pregnancy
-Don't lay flat on your back. If the exercise calls for stomach curls, proceed with caution and use a pillow  to lean on so you are at an angle. Laying flat on your back can put too much pressure on the fetus and block blood flow to your baby.
-Opt for low impact workouts...I have some great review coming up of one of my favs: The Bar Method!

Make sure to take in 300 more calories during pregnancy than before you were pregnant. Your body is working hard and you need more fuel to get through the day. Opt for fruits, veggies, calcium, iron, protein, carbs...all those good things. You need them and your baby needs them. Take a prenatal vitamin, too...That baby is going to be soaking up your nutrients!

Post-pregnancy:

Congratulations! What a crazy experience, huh?! And look at that little bundle of joy! (If you can keep your eyes open!)
Your body is going to need a lot of recovery time to get through post delivery. You will most likely be very sore and need time to rest...follow the nurse and doctors' orders and make sure you really listen to your body. Your post pregnancy checkups with your OBGYN will help you figure out when you should be able to start exercising again...but don't just jump back into it! Your muscles are recovering and know what to do without you going in there and trying to control things! If you move to fast, you can actually cause damage to your muscles and risk getting a bulging stomach because you didn't let them set correctly.
If you're nursing, your uterus will contract as the baby feeds which helps it shrink back to a normal size. The nurses will most likely tell you to press down on your stomach to feel your uterus and make sure it is tightening...massaging it will help encourage its recovery.

Things to expect:
-You are going to be tired from labor for weeks...maybe months. You will be sore...take it easy.
-You have a little one that will probably be up almost every hour or two around the clock. Your body is going to be exhausted so not exercising for a couple months is fine! When your doctor gives you the okay, you can go on walks but build up to where you were before you had the baby
-Make sure you take in enough nutrients and continue with your prenatal vitamin. If you're breastfeeding, take in at least 500 extra calories cause that baby needs milk and your body needs the extra nutrients to make it
-Drink TONS of water...this helps with the milk. And we all know water is good for you no matter what stage of life you're in. It's a cleansing liquid that runs through your body and gives it a "shower"

In the coming posts, I'll have some reviews of some of my favorite exercise videos you can do at home...you'll love the convenience...especially when you're stuck at home all the time!

Stick with it...after pregnancy, it takes time for your body to heal. Give it the time it needs and make sure you don't beat yourself up over getting back in shape. It most likely will not "bounce" back...and that's okay! That's natural! You'll learn to appreciate your body in a whole new way when you see that wonderful child everyday!