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Barre with Justine

Fitness and Wellness

January 23, 2023

The Value of Breathwork

When you have the opportunity to watch a small child sleeping, it’s impossible to miss how peacefully they breathe. When my little ones are sleeping I will often gently place my hand on their back or kiss their cheek and smile if they softly exhale with a gentle sigh. Most children are lucky to have bodies that are still open and soft enough to feel the breath to move easily in and out of the body, bellies rising and falling like an ocean wave.

The breath is a metaphor that we can use to better understand the ebb and flow of life, just as Donna Farhi notes in Yoga Mind, Body and Spirit: “The oscillation of breathing is a perfect mirror of the fluctuations of life…When we hold the breath and try to control life or stop changes from happening, we are saying that we do not want to be moved.” (30)

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January 12, 2023

Where is the sun? Or, the gloomiest time of the year…

“Where is the sun,

Oh, clouds above me
Where are the birds that used to sing?
Everything’s wrong
Oh, where is their song of love?”

~ Song by John Redmond and Lee David – famously sung by Billie Holiday

January is emotionally such a tough month. Here in southern Ontario it is a month that is typically grey, cold, and without the brightness of snow to lighten the spirit. It’s easy to sink into a blue mood this month once the excitement of the New Year and new plans settles down.

While I do not have a background in psychology, I do have experience using food and exercise to help with mood issues and anxiety.* From dance fitness to seafood, there are many things within our own control that can dramatically boost brain health and positive feelings.

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December 23, 2022

the year in exercise research – and trends for 2023!

I LOVE reading the latest studies on fitness and health, even if the findings contradict what I believe and experience. Occasionally a study comes along that you think – really? this needed to be researched? (case in point: Facebook mom groups stress people out…we all knew this!)

Among the many research articles that came out this past year, a few really stood out to me and I will highlight them here:

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Justine

justine

Hi friends! Welcome to my little space online! Here you can discover dance-inspired fitness and beauty tips, plus learn a bit more about my library work.

About me

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https://www.instagram.com/reel/CoFD8gtPiqh/ #mondaymotivation Tight hips can be the worst and can happen for various reasons - running/cycling/sitting too much or even just stress can tighten up the muscles around the hips. Thich Nhat Hanh recommends the 3-breath hug, which is such a lovely way to connect with someone you love 💗 even your tween! 😄 Breathing can be so much more than just what we do naturally - we can use the breath to relieve stress, create focus, and build deeper connections with those around us (more on that at my blog!) It’s fun to add balance into upper body work by lifting one knee up… Food prep tip!  If you are turning on the oven to bake cookies (😅), throw in some healthy things too!  Once the cookies are finished baking, dial the heat up to 375 or 400 and roast some veggies (I did sweet potatoes and beets) and egg bites with grated cheese. 🥕🥦🥚🍪 ✨Excited to announce I am Yoga Face Method certified!  Thank you @annelise_hagen for the amazing training and for being such a kind and generous mentor. Did you remember to breathe today?  Of course you don’t need to REMEMBER to breathe - but it’s the one involuntary thing we do that we can also control. Slowing down our breathing is a way to lower our heart rate, activate our rest/digest (parasympathetic) state and just feel really good.

Follow @barrewithjustine

barrewithjustine

Instagram post 17963619989194591 Instagram post 17963619989194591
#mondaymotivation I would also add perfume as a #mondaymotivation 

I would also add perfume as a great mood booster too!
Tight hips can be the worst and can happen for var Tight hips can be the worst and can happen for various reasons - running/cycling/sitting too much or even just stress can tighten up the muscles around the hips. 

Try this flow or just a few of these stretches 🧘‍♀️💗✨

• downward dog to 3-legged dog with open hip 
• low lunge with rotation
• seated twist (hug knee to feel the stretch in the glutes)
• cow’s face pose
* repeat on the other side and finish in child’s pose

Did you like this? Send it to a friend who needs a good stretch or save for the next time your hips are sore! 💕

#relax #yogastrength #yogainstructor #yoga #graceful #beautifulstretches #buildflexibility #flexibility #mobility #stretchingfeelsgood #feelgoodstretches #stretching #stretch #stretches #stretchwithme #feelgoodmovement #movewithgrace #barreabovebw #barreworkout #balletone #balletoneinstructor #barreinstructor #fitnessinspiration #groupfitness #livehealthy #stretching #balletfitness #dancefitness #fitnessinstructor #barreabove #barre
Thich Nhat Hanh recommends the 3-breath hug, which Thich Nhat Hanh recommends the 3-breath hug, which is such a lovely way to connect with someone you love 💗 even your tween! 😄

#breathwork #thichnhathanh #breathe #3breathhug #breathetofeel
Breathing can be so much more than just what we do Breathing can be so much more than just what we do naturally - we can use the breath to relieve stress, create focus, and build deeper connections with those around us (more on that at my blog!)

#thursdaythought #breathwork #yoga #yogainstructor #barreinstructor #infographic #breathing #breathingbenefits #calmdown #calm #slowyourbreath
It’s fun to add balance into upper body work by It’s fun to add balance into upper body work by lifting one knee up…

✨ slow L lift (shoulders)
✨ alternating shoulder press
✨ row to kickback (upper back & triceps)

This is a clip from my online barre…you can join me bright and early Sundays for barre express! 8:30am on Zoom. 

#feelgoodmovement #movewithgrace #barreabovebw #barreworkout #balletone #balletoneinstructor #barreinstructor #fitnessinspiration #groupfitness #livehealthy #stretching #balletfitness #dancefitness #fitnessinstructor #barreabove #barre #workoutwednesday
Food prep tip! If you are turning on the oven to Food prep tip!  If you are turning on the oven to bake cookies (😅), throw in some healthy things too!  Once the cookies are finished baking, dial the heat up to 375 or 400 and roast some veggies (I did sweet potatoes and beets) and egg bites with grated cheese. 🥕🥦🥚🍪

Another tip!  I used to always roast veggies on parchment until a chef told me they are better roasted right on the pan with space between them to better caramelize. Gawd I miss those PC cooking schools!! 😢

#foodprep #tiptuesday #foodprepping #roastedveggies #eggbites #theovenisalreadyon #healthyfood #balance
✨Excited to announce I am Yoga Face Method certi ✨Excited to announce I am Yoga Face Method certified!  Thank you @annelise_hagen for the amazing training and for being such a kind and generous mentor. 

I LOVE learning the postures, exercises, techniques and care that can really bring out our beauty from within and cannot wait to share this lovely practice with others. 

My first event is a relaxing workshop this coming Sunday…we will explore poses, breathwork & facial exercises designed to: 

-boost circulation
-release tension in the face (and in the body)
-lift and tone facial muscles
-encourage self-love and self-care

If you are local and would like to come, you can find the sign up in my bio under events! 💗 

#ourhomestc #faceyoga #yogaforbeauty #feelgoodmovement #movewithgrace #barreabovebw #barreworkout #balletone #balletoneinstructor #barreinstructor #fitnessinspiration #groupfitness #livehealthy #stretching #balletfitness #dancefitness #fitnessinstructor #barreabove #barre #yogainstructor
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