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Barre with Justine

Fitness and Wellness

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December 10, 2022

roses…peace, beauty and an open heart

If you know me, you probably already know that I adore roses. Everything about roses appeals to me, from the soft and sweet scent to the flavour. Roses remind me of tea leaves, the month of June, and the perfume I wore during university, Ralph Lauren Romance.

I had pink roses in my wedding bouquet and have planted roses at both houses that we’ve lived in (my favourite is the lovely David Austin “Peace” rose, named following the end of the Second World War) I’ve experimented with rosewater in everything from rose/cardamom shortbread to adding rose water to my homemade “spa water”.

Do you remember the Starbucks “blossoming rose tea latte”? I think I may have been the ONLY person who ordered it regularly!

RIP my beloved rose latte 😢

Beyond the beautiful taste and scent of roses, there are also many emotional and physical benefits to the the flowers and the fruit of the rose plant:

  • Rosehips, the orange-coloured fruit that appears on the plant in the autumn, are rich in bioflavonoids and vitamin C and were even collected in Britain during WWII to make rose hip syrup to boost health during rationing!
  • Rose water, the lightly scented liquid left after rose petals are distilled for essential oil, is a beautiful tonic for skin health and can be used to flavour food and drinks. Dillon’s rose gin is one of my FAVOURITE cocktail ingredients.
  • Rose essential oil is the highly concentrated oil from rose petals. It is a lovely, sweet-scented oil that is known for its benefits and its price. It takes 22 lbs of petals to make 5ml of oil so it is quite an expensive ingredient. It is reputed to have so many benefits for skin, from antimicrobial properties (great for preventing breakouts) to boosting elasticity and reducing redness.

On an emotional level, rose can work wonders at opening the heart. I have felt this when adding in a splash of rose water to my water or using rose essential oil for facial massage (even better when used with a rose quartz roller!). I’m able to share my emotions more freely and feel more open-hearted and loving.

I recently listened to an episode of “What the Juice” by Organic Olivia all about roses and it’s definitely worth a listen (side note: I’m addicted to this podcast now!)

I was curious about the science behind roses and the benefits for emotional and physical wellness. While there isn’t a huge amount of scholarly research specifically on rose, roses have been used for centuries for its antiseptic, calming, and anti-aging properties.

In terms of research, this article does a nice job of reviewing the studies that exist and providing background on roses in medicine. A few other studies of note include ones that suggest roses can help by:

  • enhancing the sense of smell: One of the common side effects of COVID infection is a loss of smell or anosmia. Smell training, which traditionally uses rose, eucalyptus, clove and lemon essential oils, is one method being used to strengthen the sense of smell that was affected by COVID-19 infections.(Koyama et al. 2021)
  • relieving muscle pain and tension: One interesting study found that topical application of rose oil significantly improved lower back pain in pregnancy! (Shirazi 2017)
  • improving sleep & reducing anxiety: small human studies have shown positive effects on quality of sleep and reduced stress markers. (Lizarraga-Valderrama 2021)

My favourite rose products:

Saje rose mist – this smells exactly like fresh roses and is perfect to spray on before applying a face oil or moisturizer.

The perfect rosy pair!

Dr Hauschka rose day cream – Allegedly, JLo loves this rich cream, which smells almost exactly like a garden rose. This cream has been around for many years and is often mentioned by makeup artists as being there go-to cream for dry skin.

Aerin Rose de Grasse pour filles perfume – this is such a fresh and gentle rose fragrance. I’ve had so many compliments when I wear this! And the bottle is adorable with its little ribbon.

This lovely perfume has notes of pear, rose and musk.

Blume Rose London Fog latte – this is a pretty pink powder made from decaffeinated tea, Rosehips, rose petals, and tart cherry powder. It’s perfect mixed with steamed milk before bed!

The perfect before-bed drink 💗

Lip Service Rose Vanilla Bean solid perfume – another pretty perfume that smells divine and is topped with a sweet little rose quartz crystal and rosebuds. It’s made locally in Grimsby and is all natural.

References

Akram, Muhammad et al. “Chemical constituents, experimental and clinical pharmacology of Rosa damascena: a literature review.” The Journal of pharmacy and pharmacology vol. 72,2 (2020): 161-174. doi:10.1111/jphp.13185

Koyama, Sachiko et al. “Possible Use of Phytochemicals for Recovery from COVID-19-Induced Anosmia and Ageusia.” International journal of molecular sciences vol. 22,16 8912. 18 Aug. 2021, doi:10.3390/ijms22168912

Lizarraga-Valderrama, Lorena R. “Effects of Essential Oils on Central Nervous System: Focus on Mental Health.” Phytotherapy Research, vol. 35, no. 2, 2021, pp. 657–79, https://doi.org/10.1002/ptr.6854.

Shirazi, Mahbobeh, et al. “The Effect of Topical Rosa Damascena (Rose) Oil on Pregnancy-Related Low Back Pain: A Randomized Controlled Clinical Trial.” Journal of Evidence-Based Complementary & Alternative Medicine, vol. 22, no. 1, 2017, pp. 120–26,

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December 3, 2022

Healthy Holiday Tips

We are now officially into December and the Season of Advent! It can be a beautiful time of year, with fairy lights and candles adding a glow to darker evenings, and an opportunity to revisit holiday traditions such as Christmas baking and cosying up for movies like White Christmas (one of my favourites!). It can also be a very difficult time of year, and I’m probably not alone in feeling like the longer nights and darker days can intensify feelings of sadness at this time of year.

I’d love to share some of the things that help to boost my mood in December, with the hope that you may find 1-2 tips to try out this month. I believe it’s so important to spend time savouring the yummy treats and traditions of the holidays so this is not a list of foods to reduce or recommendations to work out every day – it’s simply not possible to do everything in this busy month!

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November 27, 2022

Eating healthy for less

Before I had three kids and before inflation made food cost nearly triple what it did a few years ago(!), my grocery shops were typically filled with all kinds of lovely extras like magazines, new coffees (to test out), and organic everything. As much as I’d love to still shop that way, it’s completely unrealistic at this point with trying to feed three little people as well as ourselves.

It’s difficult to make healthy choices at the grocery store when, for example, romaine lettuce now costs nearly $6 each and a pint of strawberries can be nearly $8 at this time of year. Filling your cart with lots of fruits, vegetables, and lean protein can end up costing so much no matter which store you visit.

Let me share some of the tips that help me buy healthy food for our family, without spending a crazy amount each week:

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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.

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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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