THE PERFECT 10 PROGRAM
YOUR GUIDE TO A HAPPIER , HEALTHIER YOU IN CONJUNCTION WITH 30 DAY NEW YEAR NEW YOU CHALLENGE
SETTING YOUR GOALS Welcome to The Barre Fitness Perfect 10 Program, your guide to a happier and healthier you! Our goal is to integrate balanced emotional and physical wellbeing with nutritional change and Barre Fitness. Enhance your ability to excel and achieve, using healthy food and regular exercise as a catalyst. Let’s begin. My goals for The Perfect 10 NYNY Challenge: 1._____________________________________________________ 2._____________________________________________________ 3._____________________________________________________
Create happiness through health... one plié (and one bite) at a time!
“
It’s the most fun you’ll have with your clothes on!
”
- TAMMY GILLIS, ACTRESS
PROGRESS REPORT Creating a Progress Report is a great way to measure the results of all of your hard work during the challenge. Choose simple, attainable, measurable progress items and watch yourself improve as the weeks go by. Track anything from push ups to restful sleep patterns, increased energy levels and veggie intake. Being mindful of your progress will help motivate you to the finish line! PROGRESS ITEMS
START
DAY 10
DAY 20
DAY 30
0
2
5
8, yay!
low
med
better
through the roof!
1
2
3
4
5
ex. Push Ups on Toes
ex. Energy level
“
These ladies rock, and are there to motivate you. The teachers & staff are all great, knowledgeable & super friendly
”
- BARB, SERENDIPITY EVENT PLANNERS
MEASUREMENTS Taking your measurements is an excellent way to keep track of your changing shape as you get fit. When you burn fat and increase your muscle mass, you may weigh a bit more even though your body is getting tighter and smaller, making measurements a better way to track your improvements. Remember to keep your muscles relaxed while you're measuring. INCHES DAY 1
INCHES DAY 30
DAY 1
Bust
Knees
Chest
Calves
Waist
Upper Arm Relaxed
Hips
Upper Arm Flexed
Midway
Forearm
DAY 30
Thighs
“
This class is a great way to start the day or blow off steam from work.
”
- SHEDOESTHECITY.COM
10 DAY WORKOUT GUIDE This 10 Day Workout Guide is a great example of how to fit in all of the amazing Barre Fitness class formats into just 10 Days. Remember: 1.Your rest days are important as your body needs time to recover and rebuild from all of the strength training. 2.This is just a guide, listen to your body - choose the workout it needs! 3.Make your workouts a priority. Put them in your calendar like you would any other important appointment. DAY
WORKOUT RECOMMENDED
1
BARRE BOOTCAMP / BARRE CARDIO/ BARRE POWER
2
XPRESS BARRE / BARRE FITNESS
3
BARRE FITNESS / BARRE CARDIO
4
BARRE FITNESS / BARRE FLOW
5
ACTIVE REST DAY Keep moving, choose a mild/moderate activity that you enjoy!Take a walk, take a dance class, play outside with your kids.
6
BARRE BOOTCAMP / BARRE CARDIO/ BARRE POWER
7
XPRESS BARRE / BARRE FITNESS
8
BARRE FITNESS / BARRE CARDIO
9
BARRE FITNESS / BARRE FLOW
10
REST You’ve put in the work, make it even more effective by giving your body a full day to rest, recover and rejuvenate.
“
This is the ultimate workout for people with sedentary jobs.
”
- BC LIVING MAGAZINE
10 DAY MEAL PLAN Day
Breakfast
Lunch
1
Half smashed avocado and tomato on 1 slice of sprouted whole grain toast (Silver Hills Squirrelly)
Sweet Potato Black Bean Curry
2
Quinoa Bake
Go-To Stirfry
3
Black Bean Breakfast Burrito
Veggie-Centric Soba Noodle Soup
4
Go-go Juice and a hard boiled egg
Kale and Avocado Salad with grilled chicken
5
Steel Cut Oat with Banana
Asian Inspired Quinoa
6
Kale and Onion Omelette
Sweet Potato Lentil Salad
7
Pumpkin Pie Smoothie
Veggie Turmeric Quinoa
8
Go-go Juice and Almond Butter + Banana on 1 slice of sprouted whole grain toast (Silver Hills Squirrelly)
Sweet Potato Smothered with Chickpeas
9
Perfect Protein Smoothie
Nourished Mac and Cheese
10
Holiday French Toast (half recipe and freeze)
Almond Butter Chicken Soup
“
"My husband can't keep his hands off me. He tells me I look svelte." - CRISTI
”
CLICK HERE FOR RECIPE LINKS
Snack
Dinner
Go-Go Green Juice + air popped popcorn with nutritional yeast sprinkled on top
Kale Tagine
Banana Hemp Seed Roll Up
Turkey Kale Soup (double recipe and freeze)
Kale Chips
Asian Inspired Turkey Meatballs with Zucchini Noodles
Coconut Blueberry Bliss
Carrot Pumpkin Soup
Chia Pudding
Easy Kale and Lentil Soup
Chocolate Superfood Milkshake (addicting!)
Walnut Crusted Salmon with Asparagus Fries
Flourless Banana Muffins
Quinoa Meatloaf
Superseed Bites
Lentil Carrot Curry
Go-Go Green Juice + Hummus and Veggies
Braised Kale and Turkey
Edamame
Portobella Pizza
“
I need to go shopping because my clothes no longer fit properly, which is very exciting. Thank you Barre Fitness!"
”
- JENNIFER
NUTRITIONAL GUIDE We have devised this 10-day meal plan as a guide to simplify your daily meals and to make healthy eating easily integrated. Of course you can deviate from it and make the changes that fit your own lifestyle as no one diet works for everyone. We happen to be very Veggie-Centric, but if you want to add some meat to the meals, feel free. All recipes listed are as nutrient dense as possible and extremely easy. This was devised for you and your success so don’t hesitate just jump in. Make this your healthiest 10 Days yet! 1.Notice we have lightened up on dinner and made lunch your larger meal. 2.Keep alcohol, caffeine, sugar, white pasta and breads and dairy to an all time minimum. Notice I use almond milk or hemp milk. This is the perfect time to adapt these habits as energy levels will be increased and Barre results optimized. 3.If you need a healthy treat try a dessert from Nourished.ca where only healthy fats and healthier sweeteners are used. 4.When cooking, double, even triple recipes and freeze. 5.Keep healthy foods on hand and have them cut up in fridge so all you have to do is pull food and build your meals. If you do this your prep time is minimized and all you have to do is enjoy leftovers jazzed up with a green salad. This will set you up for success.
Portion Sizes - Serving sizes of healthy, complex carbohydrates like quinoa and brown; and lean meats should be the size of the fist of your hand. - Eat an unlimited amount of green leafy vegetables like kale and spinach. - Make sure to include healthy fats such as olive, walnut and pumpkin seed oils; a handful of nuts and seed and avocado in your day. - Superseeds like hemp, chia and flax and superfoods like coconut oil, avocado, cacao, maca powders should be incorporated as much as possible.
“
Seriously the best total body workout ever! Barre Fitness is far and away the best 'Woman's Gym' bar none! - JOAN
”
10 BEAUTY FOODS Top Foods to Keep You Beautiful Inside and Out 1. Quinoa
2. Chia Seeds
3. Pomegranate
4. Kale
5. Coconut
7. Apple Cider Vinegar
6. Oat Groats
3. Pomegranate
8. Acai
9. Almond Milk 10. Avocado
“
I can eat better, I can inspire my girls and I can become a better version of me.
”
- BRENDA
10 TIPS AND TRICKS FOR SUCCESS
1.Breathe. Making a lifestyle change isn’t easy. Take a moment to breathe when the challenge gets hard, then re-centre and keep pushing forward. 2.Simplify. K.I.S.S Keep it simple silly… and be specific! Divide your goals/tasks/ workouts/meal prep into manageable chunks, and take baby steps to your success! 3.Prioritize. Your health and well being should be your top priority. Without it you are not functioning at your best, and doesn’t everyone deserve YOUR best? 4.Find your support network. Whether it be a barre buddy, your spouse, girlfriends, or children, having a support network will ensure that you stay motivated and on-track. 5.Re-visit your goals. Don’t lose focus on what you’ve set forth to accomplish. Re-visit your goals daily and visualize a healthier you. 6.Reward yourself. Not just once, everyday. Allow yourself to be proud and treat yourself to something good. Anything! But preferably not food related. 7.Drink water. Most often, the hunger we experience is actually thirst. Water also rehydrates the body after a workout. Drink warm water with lemon and ginger before every meal, it will naturally detox your system allowing more nutrients available for absorption. 8.Choose healthy alternatives for your favorite foods. They will soon become your new favorites. 9.Don’t be hard on yourself! This is a process, there will be ups and downs. It’s OK to slip up, just don’t give up. You can do it! 10. HAVE FUN! Oh the giggles, the shaking legs, the evil eye we collectively give Scovia when she tells you to “get lower” with a growl ; )
“
Thanks to Barre, I lost an entire pants-size. I LITERALLY worked my ass off!! Thanks ladies!
”
- LIANNA
REFLECTION Here are 3 great reflection points to consider: 1. Find gratitude. Feel proud. Thank yourself for putting in the effort. Give yourself a pat on the back for every workout that you completed, for every time you chose kale over ketchup chips and…dare i say it, a glass of water over a glass of wine. You did a good job, find gratitude in all of the little things that you accomplished. REWARD yourself for a job well done. Keep calm, be thankful, and carry on. 2. No harm, no foul. Maybe you didn't reach your goals… today. Don't beat yourself up. Slip ups happen to everyone, and the thing to keep in mind is that one missed day won’t dramatically derail the entire effort. So you missed a workout, had a brownie or a craving for potato chips, indulge, but don't give up. Let it be, keep calm and get back on track tomorrow. 3. If you see it, you will believe it. This is just the beginning. Set your next goal today! Imagine yourself succeeding, your goals are the stairs to that success. Spend the time each day visualizing your ideal self, and make choices daily to get there. Stay committed to your workouts and make whole food choices. Don't stop now, the best is yet to come. Keep calm and dream big. "It's not about the the destination, it's about the journey."
“
I'm completely obsessed with Barre Fitness and eating whole/clean foods. There's no turning back now!
”
- MELISSA
ABOUT THE AUTHORS Ella Jotie With over 15 years of professional experience in the entertainment, health and fitness industry, Ella has combined her expertise as principal dancer, choreographer and fitness instructor to spearhead the development of Barre Fitness. Ella spent many years performing for audiences worldwide and has had the opportunity of working with many of the entertainment industries best including: ABC, Disney, MTV, Nickelodeon, NBC, the NBA and alongside choreographers of such artists as Madonna and Janet Jackson. A long-time fitness enthusiast, Ella carries certifications in Personal Training, Group Fitness, Pilates, as well as Fitness Through Cycling. She is also a certified Pre & Postnatal Fitness Specialist. Ella takes pride in developing programs specific to her client’s needs, and is continually promoting a healthy balanced lifestyle, while still having FUN! A native of Vancouver, BC, Ella combined her passion, creativity and love for both dance and fitness to lead a specialized group of individuals through an extensive training regimen of barre-based exercises, the result of which is the Barre™ Fitness technique.
Alyssa Bauman As an expert in nutrition, I believe that health is the key aspect to a passionate, fulfilled life. As a nutritionist and health consultant, together we explore what works for you to reach your individual health goals. Health Consulting is a unique innovation in health and has never been so needed nor so now. While most dieticians restrict or count calories, carbs, fats, etc, I work with you to create a happy, healthy balanced life in a way that is both flexible and fun and free of denial. I work with busy people like you— professionals, moms, athletes, actors, musicians, entrepreneurs—who are starved for energy, hungry for balance and crave fulfilment. We talk food. We talk you. We talk how to live your fullest. Healthy is being nourished not only by the foods we eat, but the life we lead.This is one conversation that will change your life.
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