Girl Boss Guide ft. Jessica Walton of barre3

screen-shot-2016-11-02-at-7-56-13-pm

When I took my first barre3 class with Jessica, not only was I hooked on the format of the workout but thought to myself how amazing of an instructor she was. From the second I walked into the studio, she made me feel extremely welcome and at home in a studio I had never even set foot into before. I was so excited when this bombshell agreed to sit down with me (over hummus, pita and veggies, mind you) and let me pick her brain on all things health, fitness, food and more.

1911089_10103177093855335_1974724856169315604_o

Yes Girl: So tell me a little bit more about your role at barre3 and what you love about working there!

Jessica Walton: My official title is Client Relations Manager, so with that role I basically handle anything client-related –from welcoming people who are new to the studio to making sure our members are always happy. It’s important that I’m supportive and act as a friend to our members. I’m also in charge of managing any outside partnerships – with another business, a charity, etc. – so I plan any community classes, private bridal classes, outside events or anything across that spectrum. It’s super fun – I love getting to organize and plan our events! I also run our Instagram so that helps to incorporate my love of photography in with my job as well.

YG: I feel like fitness studios have to be active on social media these days. How have you seen that evolve and what has been the role of social media in continuing to develop the business?

JW: We’ll have people come in to the studio just because they saw something on Instagram or Facebook. Without those platforms, we wouldn’t have those people walking through our doors so it’s really interesting. We’re always trying to find ways to make our social handles entertaining for our clients for potential clients, too.

YG: What is so different about the barre3 method?

JW: The good thing with barre3 is that it’s celebrated to take care of your body and to modify where you need. It’s low impact, but it is so incredibly effective! Even if I’m feeling depleted and fatigued, I’m comfortable with modifying in any barre3 class, and we have some amazing instructors who offer personal attention to everyone in class. Barre3 has online workouts where they post a new workout every week that you can do right at home. They really take the time to make the workouts totally fresh and interactive, and the instructor that teaches the class will do live chats about the class if you have any questions or anything like that. Barre3 is constantly doing research to find out what’s going to work best for our clients. Sadie Lincoln (founder) has always said if she finds out one day barres are not best for our clients, then she’ll rip out all the barres in the studios! Also, company-wide we really focus on off-the-scale victories like “I had to have my clothes tailored down a size.” We celebrate those accomplishments, whether they take a week or a year.

We don’t support counting calories or obsessing over the scale.

 

12998190_10103790061293675_8029437730332571704_o

YG: You look amazing! What is your workout schedule like?

JW: I try to take three barre3 classes each week. I’ve learned that that works really well for my body. I also really love yoga so I try to get a class in once per week. My favorite studio is Tough Love Yoga! I also love spin classes, specifically Cyc Fitness who we’ve done a few events with (spin and barre are such good complements to each other!)

YG: How do you maintain motivation in your workouts? 

JW: I’ve tried everything from belly dancing to bootcamp. I think you have to find something you love and that you’ll keep gravitating toward. I see so many people fall out of love with a workout, and then they just can’t get themselves to make it happen. I think consistency is also key. If you can get yourself to move for ten minutes a day, it makes such a difference verses doing nothing.

13029616_10103790064127995_3301876898892225092_o

YG: What does a usual day of eating look like in your world?

JW: I have never had to fuel my body like I do now with teaching – As soon as I started training, I was ravenous! I eat an hour before any class I teach, and I usually like to start the day with something substantial, so I’ll do a protein with a healthy fat. I love sprouted grain bread with almond butter and banana slices or avocado toast. If I skip breakfast, my whole day is shot so I’m pretty consistent with my breakfast routine. I snack a ton, so I always have bananas, almonds, nut butters, and Kind Bars or Perfect Bars on hand. I’m on the move a lot, so bringing a lunch isn’t that feasible for me. I’d rather take a break during my day and get a salad at Zoe’s or an Unwich at Jimmy John’s, or one of my other go-tos. I definitely eat really intuitively and just try to get what I’m craving that day. Dinner is kind of the same thing!

YG: What’s your food philosophy and how did you get there?

JW: When I’m craving a sandwich, I just eat a sandwich. I’ve finally figured out that my body craves certain things for a reason, so I give my body what it needs. With time and becoming more mature and learning more about nutrition, it just kind of happened naturally. A lot of that came once I started with barre3 because they really help to guide you nutrition-wise. Learning from binge-eating mistakes combined with gaining the right knowledge helped me to figure out what works for me. I love dessert, I have a huge sweet tooth! And I love wine, too. If you don’t overdo anything, I think you can enjoy the things you love. Your body just kind of adjusts once you start to listen to it.

I don’t punish myself for eating things that aren’t necessarily the most nutritious, but I’m also careful about making healthy decisions most of the time so that I never have to feel guilty. 

12987209_10103790064996255_6188308913327585303_n

YG: How do you deal with society’s version of ‘perfection’?

JW: I could make a list of things about my body that I want to fix, and it’s just kind of crazy that we still think that way. I will say though, there was a time I would carry that list with me and now I’ve learned to ignore it. I’m so impressed by the rise of the body positivity movement and I think we’re really headed in the right direction. There are so many amazing women out there being brave and putting themselves out there to create something positive.

YG: What are some actionable items you do to combat negative self-talk or body image issues?

JW: I honestly think the best thing to get me out of a slump is moving. It’s not moving to look better, but to feel better. I measure how much activity I need by how I feel, not by how many calories I need to burn or pounds I need to lose. I think the fact that I don’t punish myself keeps me from having those down days all together. It’s more like down moments and, to combat those moments, I’ll usually get up and do a 10-minute online workout, take my dog for a walk, etc. I try not to let myself stay stuck in that slump.

With all the tragedy and unpredictability in the world, I would much rather just choose to be happy every day. I would much rather connect with people that I love and not really be worried about what my ass looks like in my jeans.

 

Advertisements

Everything You’ve Ever Wanted to Know From a Personal Trainer

Happy weekend, guys! I have pigeonholed myself into the blogging/errands/working out/cleaning cave this weekend and am kind of loving it. Sometimes you’ve really got to force the productivity, am I right?
@seewantshop
photo via @seewantshop

So, as many of you all know through my Instagram stories and photos, about a month ago, I was working out twice a week with personal trainer, Kyle Black, CEO Of KB2Trainu-Fitness, LLC, at H.E.A.T., located in Midtown, while supplementing those workouts with my own cardio and full-body workouts in addition. I had always wanted to try personal training, but let’s be real – it ain’t cheap. I honestly think that was the main thing holding me back; it wasn’t that I was too scared about the workouts or that I felt uncomfortable, but dishing out the kind of money some of these trainers were asking for just wasn’t plausible to me.

When I met Kyle and he offered me a free session to try a workout with him and see how I felt, I of course reached out to him within a couple of days to get that scheduled because, what did I have to lose? My first session with him was awesome. I felt empowered and strong (thanks to maintaining a generally healthy lifestyle prior to meeting him), but also challenged and a little weary of whether or not I could finish the workout. As I quickly learned, those last few, hard-as-shit reps are where you really begin to see the change. So, after that, I was hooked and knew I wanted to train more with him.

Shelling out my precious funds to Kyle (although at a discounted rate for my blogging and social media services) wasn’t easy – I mean, let’s be honest…. how many margs and tacos at BarTaco could that money have bought?!… but so worth it.

I spent one month training with him at two sessions a week, like I said, and really learned a lot about proper form, the right workout formula and, really, a lot about myself. I haven’t done a full pull-up in my life, and Kyle had me doing 3 sets of 15 (granted, they were assisted with a band buuuuut still, an accomplishment nonetheless.) That’s something I learned, too – treating the so-called small wins as large accomplishments is an amazing source of motivation to continue pushing through your workouts, and living a generally healthy lifestyle overall.

While I wish I could’ve trained with Kyle forever, as I mentioned, champagne taste on a beer budget doesn’t quiiiite allow for it – but hey, when I’m ready to start working out with a trainer again, Kyle will be my first call. His kind, supportive demeanor really helped me to work toward my goals, and not get discouraged or frustrated. No scary drill sergeant with Kyle!

So, all rambling aside, I conjured up all of the questions I’ve ever wanted to know from a trainer and had Kyle answer them. Grab a cup of coffee (or wine… or a protein shake… whatever floats your boat) and sit down for a great read.

Yes Girl: What do you recommend eating or drinking pre- and post-workout?

Kyle Black: I recommend eating something light about 1.5-2 hrs before working out. Hydration is really important too. I would say something like a banana, oatmeal, protein bar or egg whites. I also drink a pre-workout drink 20-30 minutes before my workout for extra energy. I drink a protein shake post-workout & I make sure that I get it in me within 30-60 minutes so that my body can absorb the protein, which helps rebuild & repair the muscle fibers that are broken down while working out/training.

YG: What type of cocktail do you order when you go out but don’t want all the calories?

KB: Kettle One or Tito’s Vodka on the rocks/ice with a lime. Vodka has the least calories.  You get the calories when you start adding juices & soda.

YG: What is the ideal combo of cardio and strength training in a week? In other words, how much time per week would you dedicate to each?
KB: I do think they are both very important. You should at least train 3 days at a minimum of 30-60 minutes. Time is the number one reason that people give an excuse for not training. So I would say do half cardio & half strength training.  Cardio works your heart (cardiovascular system) & burns calories as well as fat. Strength Training builds muscle mass. Both are very important & should be done with one another. Cardio alone will not make you toned – you may be slim but you will be soft or mushy. Strength training alone will not burn as many calories as cardio, which burns the extra fat off of the muscle. The more muscle you have, the more calories you will burn daily.
screen-shot-2016-09-24-at-5-18-00-pm
YG: Do you think women must lift heavier weights to see toned muscles, or what do you recommend?

KB: No, I do not think women should lift heavier to see toned muscles. If you cannot control the weight then you should not be lifting it. I recommend light to medium weight & high repetitions – 15-20 repetitions, 30-60 seconds, or until you reach failure. Circuit training/ H.I.I.T. (High-Intensity-Interval-Training, which is getting your heart rate up, then back down is the quickest way to burn fat/calories. Correct form & having a workout prepared instead of just winging it & trying some machines or not having a plan is the most important thing.

YG: What’s the best type of cardio for fat-burning?

KB: The Step Mill on Fat Burner or Interval Training, the Rower, Spinning, the WoodWay Manual Treadmill or Curve. You can do sprint intervals with 30 seconds sprinting 30 sec rest, running 20-100 yard sprints or suicides, sprint up hills, running up & down steps, jump rope & swimming.

YG: Do you recommend women take any supplements for working out? IE: pre-workout, certain vitamins, etc.

KB: I do recommend that women take a multivitamin, vitamin C, calcium because women are at risk of osteoporosis & most women do not drink enough milk to get the calcium that their body needs, which helps keep the bones strong. One supplement I recommend is taking protein post-workout like Core-Power or Muscle Milk. They also come in light if you are trying to watch your calories. You can also do some type of whey protein. All it does is rebuild & repair the muscles after they are broken/torn down during the workout.  Protein shakes can also be used as a meal replacement/snack.

YG: Give an example day for what you think women should eat in order to maintain a healthy lifestyle.

KB: Breakfast: egg white & spinach in a whole wheat wrap or on a whole wheat bun & turkey bacon, or a bowl of oatmeal with fruit/banana. Lunch: Lean turkey, chicken or fish with a side salad or a green vegetable & fruit., with a cup of brown rice if needed. Dinner: A lean protein like turkey, chicken, fish or a lean steak & vegetables like a sweet potato, broccoli, zucchini, squash, or salad with balsamic vinaigrette – not ranch or those fattening dressings. Snacks can be almonds, fruit, yogurt, protein bars, or healthy smoothies. Basically 3 meals & 3 snacks – you should be eating every 2-3 hours, that way your metabolism is constantly firing.

screen-shot-2016-09-24-at-5-18-30-pm
YG: What are your absolute favorite ab toning, tricep toning and booty-toning moves?

KB: Favorite ab toning exercise is hanging leg lifts with straps, v-ups & planks. Favorite tricep toning move is tricep push-downs with the braided rope & tricep dips – different ways using different equipment – & tricep kickbacks. Favorite booty toning exercises: squats, pistol squats, glute bridges, single-legged deadlifts, both walking and stationary lunges, fire hydrants & kickbacks.

YG: What’s your advice for losing workout motivation… How do you stay motivated to stay in shape and live a healthy life?

KB: It is too easy to be lazy – you have to find an underlying motivation but it also has to be a lifestyle. You cannot workout/train for a vacation, wedding, or something short-term because it will not last. It has to be part of your daily routine just like bathing or brushing your teeth, & you have to do it even when you do not want to or feel like it. I have never heard someone say after a workout that I wish I had not worked. It is one of the best stress relievers, it helps you look & feel good & I know that everybody wants to look & feel good! Everybody wants to improve something on his or her body. My motivation to workout relentlessly is #1 that I am an athlete to the core & I know that is my gift/talent & I do not want to take it for granted. My goal every year is to be in better shape than the year before, so that means that I have to constantly turn up the intensity every year – I don’t believe in getting old. Some past experiences also drive me: not making it to the NFL & losing my mother when I was 14, my grandmother in college & my father 4 years ago who was my best friend, but they all smoked cigarettes & had health issues because of it. So as long as I can control my health, I will continue to push myself to GREATNESS & nothing less.

screen-shot-2016-09-25-at-3-29-56-pm
A big thank you to Kyle for training me and for collaborating with me on this post! If you’re interested in trying personal training, he’s your guy. Feel free to email me with any questions or reach out directly to Kyle at kb2trainu@yahoo.com.

Girl Boss Guide ft. Donna Burke of FORME Studios

Screen Shot 2016-08-15 at 7.41.43 PM

Founder of FORME Studios, Donna Burke is the definition of a hustler. From running her own studio to maintaining an active social life to taking the time to talk with me about it all, she seriously does it all. For those of you who haven’t tried FORME, it’s one of my favorite group fitness studios in Atlanta because it offers such variety – and the classes kick your bootay. Not only that, but the welcoming vibe is like no other studio I’ve been to – just take a class there and you’ll see. I’ve known Donna for a while now, but was so excited to get the opportunity to talk with her even more about the backstory behind FORME and how she manages being (literally) Superwoman.

Yes Girl: I’ve always loved your classes, but can you tell me more about how FORME came to be?

Donna Burke: It all started out when my sister & I owned Atlanta Activewear a few years back. We did a lot within the local community and since I have a degree in Exercise Science, I came up with this idea to incorporate a barre class in our store! My sister initially questioned how we could do it with no actual barre, but I thought it would be a great idea to take it off the barre… and that’s how Barre Fusion was born. We set up a sign-up page, posted it and within 30 minutes, the class had sold out. My first thought was “What have we created?!” We knew our clients were interested in fitness but we never knew how successful Barre Fusion would be – 25 girls came to the first class. We started to do the Barre Fusion classes once a week and as demand grew, we now had a full schedule of classes in the mornings and evenings outside of store hours. People were paying to come and work out inside of a clothing store because they loved it that much. When we ran out of space, we moved our evening classes over to Witzlib and the class grew even more. The day we got a call from ClassPass saying they wanted us on board, I knew we had something here. We eventually decided to close the store when the activewear industry became too saturated, and in the same month that we closed the store, I bought the studio and opened FORME.

YG: How the heck did you come up with the concept for this AMAZING workout? 

DB: I’m a total gym junkie. I have tried every workout from CrossFit to Pure Barre to Water Aerobics. I got injured while training for a marathon and through that, I found barre – and quickly realized it was no joke! Through studying Exercise Science in school, I knew how to get my heart rate into that fat-burning zone that everyone wants to get in – and stay in. So, I took all of the aspects of the workouts I liked and put them into my own unique workout. In a Barre Fusion class, you do two total-body workouts within less than an hour that combine the small, pulsing movements of a barre class with cardio that promotes fat-burning. The cardio abs section really gives that ‘shake factor’ we all crave. I also got certified in Bootybarre, which is a similar concept to Barre Fusion, so it went hand in hand. Cardio FORME came out of a need for wanting something more intense, yet still fun, without being too cheesy. I put together a playlist and got inspired and, with the help of some of my friends who danced, I put together a routine and Cardio FORME was born.

YG: Tell me about your own personal success story with FORME. 

DB: I gained 50 pounds after getting injured. As much as I was toning up from barre, that layer of fat was still there because I wasn’t getting cardio in due to my injury, so I knew I had to incorporate cardio into my classes. As a result of FORME, I lost 35-40 pounds.

GY5A5893

Because we believed so much in our product and didn’t focus so much on it being a business, it made it so much more than just a workout.

YG: What is your weekly workout schedule like?

DB: All FORME – all day, every day! I only teach, and that’s because I teach about 10 classes per week. I don’t suggest that someone works out as much as I do, but I’m very aware of how much sleep I get and what I’m eating to stay fueled. I eat probably 3,000 calories a day to fuel my body because in a standard Barre Fusion class, you’re burning 650 calories. In a Cardio FORME class, you’re burning 800 calories within 45 minutes.

YG: There’s a lot of pressure in society to be perfect. How do you stay above it? 

DB: A lot of people get lost in the pursuit of perfection. I was always kind of the ugly duckling growing up and I struggled throughout school with that. Playing sports really helped me to learn to be okay with myself. I started playing soccer when I was 12, and my first coach told us he wasn’t going to train us as girls, but just as regular soccer players. He showed us we were completely equal and I took a lot of that with me as I grew up. Whenever people were nasty or rude, in my mind I was like “we are all the same, I don’t get it”. Growing up, our parents never treated us like we were inferior and that still resonates with me to this day.

YG: What does a typical day of eating look like for you? 

DB: The reality is, I don’t have the time to cook elaborate meals, so my goal is to always find a way to live as healthy as I can while on the go. In the morning, I wake up, teach and go to Starbucks. In the winter I’ll get a Jade Citrus Green Tea and in the summer I get a Venti Iced Coffee with cream and regular sweetener. [I don’t believe in sugar substitutes because your body doesn’t know how to burn it off!] For breakfast, I’ll have a sesame bagel with cream cheese or some kind of smoothie. Then I head into the office for my full-time job. Mid-morning, I’ll usually grab some type of fruit as a snack. Lunch can really vary, depending on the day. Some days I’ll grab pizza; some days I’ll bring a salad from home. I just can’t do the whole meal prep thing because getting out the door with all of my meals ready to go for the day just doesn’t happen for me. It’s easier for me to leave the studio and go by the grocery store and pick out what I’m craving. Dinner, again, is usually a quick trip to the store for whatever I’m craving… there’s usually ice cream involved with dinner, too.

GY5A6243

I’ve tried every diet out there – because paleo is fun, but I love pizza! I think balance brings you sanity.

YG: How do you maintain your desired level of fit while still keeping balance in your day-to-day life? 

DB: I truly don’t want a six-pack and super ripped arms, I just want to be in shape and enjoy margaritas! I saw something that really resonated with me the other day: Don’t waste 95% of your life trying to lose 5% of your body weight. I don’t believe extremes work for anyone because at some point, that extreme will make you crack and force you in the total opposite direction of what you were trying to accomplish. In achieving balance, you end up a lot happier. I’ve tried every diet out there – because paleo is fun, but I love pizza! I think balance brings you sanity.

YG: How do you balance your relationships with your insane schedule?

DB: It is really difficult. My boyfriend is so supportive of my crazy schedule and he really believes in the studio, so he does whatever he can to support. I really try to cut off all of my work at least by the time we finish dinner and spend that last hour of my day with him.  A lot of people will really dive into their business and forget their social lives, but mine are very intertwined because a lot of my friends are from FORME. Even though I’ve worked a ton throughout the week and still have to teach over the weekend, I make sure to make plans with my friends because it’s important to me.

GY5A5997

Our pride at the studio is preaching “Be who you are, whatever shape you are.”

YG: What tips do you have for entrepreneurs or women looking to start their own side hustles – or full-time hustles?!

DB: When people start their own business, they need to realize they’re going to work 10 times as hard for a quarter of the amount of money. Luckily for me, I could see the light at the end of the tunnel, because I saw the hard work pay off for my parents as entrepreneurs. I also recommend for people to keep their full time jobs as long as they can, because you’ve got bills to pay! Build your business on the side – we have 24 hours in the day, so when you really break down your day, what can you do in those 5-10 hours you have left over? Those hours outside of work are when you create your brand.

YG: What do you look for when hiring FORME instructors?

DB: My only requirement for instructors is a person who is genuine – everything else can be taught. You can’t teach someone to be a welcoming, nice person and we’ve all been there where we walk into a room and we don’t feel welcome. That was the one thing I did not want in my studio – I want the girls to be comfortable every time they walk in our doors. When someone is genuine, they are here because they love it and because they want to be here.

Interested in taking a class with Donna or one of her amazing instructors? Just head to FORME’s website and sign up! I promise, you won’t regret it.