Confession time, tribe. I used to hate working out. Not just hate, loathe. In fact, anytime my husband merely suggested that I join him at the gym, I felt like punching him in the face. Why was I so hostile? What was making me actively resist working out? And how the hell am I now a fitness professional who spends most of her days drenched in sweat and powered by endorphins? I’ll explain.

When I hated working out it was because I didn’t know how to work out. I knew how to dance and I knew how to be active, but going to the gym never appealed to me. I felt bored. I felt like I should be there, but not like I wanted to be there. I thought, if I were supposed to be working out then I would be good at this. I guess that’s just not me. That was the same reason I refused to run. Running is perhaps the simplest way to work out - no equipment, no skill set, just one foot in front of the other, and yet I thought I was bad at it so I refused. It hurt, I ran out of breath quickly, I couldn’t go as far as my friends, I didn’t have the right shoes. All of these things made me think, Court, you are not a runner. I believed if I was a runner, it would be easy.

My problem wasn’t that my body couldn’t do it. I didn’t like working out because my mind couldn’t do it. I didn’t understand why I should. I was fit enough; why did I need to be toned? I have always been petite, so why did I need to be strong? It felt like the only reason to work out was to be skinny, and that felt empty to me. That felt shallow and silly and like a waste of time.

Then I found myself at a bit of a life crossroads. I’ll spare you the sad details, but needless to say I had some time on my hands and found myself trying new workouts with friends. I started going to group classes and realized that with a little instruction I was actually pretty good. But that wasn’t the reason I became a fitness junkie. It was the results. I saw changes in my body. I saw changes in my mood. And I realized why I was seeing results.

The funny thing is that realization came in classes when (just like in my non-running days) it hurt; I ran out of breath quickly, I couldn’t do it as well as everyone else and I didn’t have the right shoes. But the difference was that I stayed in it. That’s why I saw results. I stayed with the discomfort. I saw everyone else going for it, and I thought, well maybe I’ll just try.

During one particular class, I was holding a plank and I had an epiphany: Working out is not about being the best, working out is about putting yourself in impossible positions (read: plank) and enduring. Working out is about overcoming the silly stories in your head about who you are and who you’re not. Working out is about transforming into the best version of you.

When I started seeing physical results, I realized that I had more energy, more enthusiasm, more positivity. And, let’s be honest, I loved when people saw me and said, Whoa you look amazing! That felt really good because I knew that I owned it; I had created that by staying with my discomfort. I chose it. When I figured out that I could own the change in my body and my mind just by showing up to class, I loved every sweaty minute and never looked back.

It’s no secret that the infallible equation to weight loss and physical health is a good workout plus habitual clean eating. But what gives when you’ve committed to your sweat sessions, swapped processed junk for whole foods, nailed your form day in and day out and that last inch still won’t budge? Well, your stress could be sabotaging your hard work.

It has been well documented that stress causes us to develop belly fat and even clog our arteries, but now thanks to researchers from the University of Texas, Austin and Yale University, we know that how you manage that stress directly affects your physical recovery after a workout. According to the study, when participants ineffectively managed their mental stress, their bodies were more fatigued, sore and strained, making it more difficult for them to perform at their maximum capacity in subsequent workouts. What does this mean for you, Tribe? Your physical results are directly impacted by your brain power.

Listen, we get it. Stress is inevitable — ignoring that fact won’t help you get the most from your workouts, but addressing it and having some techniques in place to deal with it will.

Set the intention to have your best class, every class. Starting off your class intentionally not only determines your mood, but it will make you feel more in control. When you’re not sure what the trainer will throw at you next, it can feel stressful — but a little bit of intention can go a long way. It also provides an opportunity to take whatever you do in class and translate it to your daily life. Did you surprise yourself? Did you stay present? Did you have a good attitude? You can do it again outside of class. Use your hour at Bari as an experiment in a healthier, less stressed attitude.

Make your cool down count. This is the most important part of your workout because it is the moment your recovery begins. Allowing yourself to stretch your muscles, to pay attention to the sore spots and to send oxygen to your whole body gets the recovery process off to a solid start. Use the cool down efficiently to not just slow down your body and heart rate, but to slow down your mind as well. When our minds are racing, we tend to react to stress instead of thoughtfully responding. Your cool down reminds you to move slower, think slower, feel slower.

Meditate twice a day. These days, everyone’s meditating. And for good reason. Meditation has been proven to reduce the stress hormone cortisol. But you don’t need research to know that because anyone who has sat still for 10 minutes knows how much slowing down can help improve your mood. Slowing down, detaching from outside triggers and staying present are all part of meditation and part of the healing process. Allowing your muscles to recover begins with your mind.

Disconnect in the bedroom. Shutting off all electronics before you go to bed is a great idea, but have you considered making your bedroom a disconnect zone? Turning off the glow of the screen allows you to fall asleep faster and stay asleep more soundly. Getting the right amount of Zzz’s means your body has ample time to recover, your brain has enough time to process all the new information you learned that day (Ninja Twist, anyone?) and your hormone levels remain balanced.

Connect with your breath. Sometimes, all we need are a few long, deep breaths to settle down our stress levels. Practicing deep breathing simply means filling our lungs with as much air as possible and exhaling out every last drop. When you practice breathing deeply in daily life, it’s easy to bring that conscious breathing to your workouts. Connecting your breath and your movements ensures that you’re not holding your breath in, which tenses your body and makes it more difficult for you to move dynamically. Get more out of your workout and recovery by getting a better oxygen fix.

photo via craig hanson photography

Margaritas, jean shorts, long weekends. Summer is the perfect time to reset and rejuvenate which means, sometimes, our fitness routines evaporate into thin (beachy) air. But when you stay on the fitness wagon during the summer months, you’ll feel better in those shorts, more energized for those long summer nights and find yourself knocking out your goals while enjoying all the season has to offer.

Don’t worry, Tribe. We’ve thought of every slip up’s solution and created the bari cheat sheet for when the temperature gets to your head and you need to get back on track.

When you go out of town and those 10 days away threaten your pre-vacay work ethic…
Look at your schedule and plan ahead. When you have your workouts in the books, it’s much easier to knock them out. Sign up for a package so there’s no question you’ll make your weekly sweat party. Make sure you choose something that will hold you accountable and also work with your travel plans. A 10-pack has a little more wiggle room than 5x a week membership; plan accordingly so your package choice aligns with your vacations. You should also consider scheduling a bariskype session. Taking your trainers with you on vacation? Nothing gets your butt moving like a little homegrown motivation.

When your schedule at work and home is consistently inconsistent…
Make your own schedule. If you’re finding it difficult to make your regularly scheduled class programing due to the kids being out of school, long weekends and general summer mayhem, work one on one in a bariprivé. Booking privés allows you to set your own schedule, have more flexibility and get the most out of the hour that you do have. Have friends and family visiting? No sweat (or… lots more sweat), bring them in for a group privé and watch them simultaneously fall in love with trampolines and develop a newfound respect for how hard you sweat every day. Go on. Show off.

When every day is boozy brunch day…
Use your workouts to detox. You know that high bounce on the trampoline gives your lymphatic system a kickstart, so why not make this plan: one bounce sesh per boozy brunch. No one is saying you shouldn’t enjoy leisurely afternoons with good friends and good food, but expand the tradition with a trampoline detox. Even better, schedule your bari sweat sesh before brunch so when you get to your favorite spot, you’re more inclined to go for the greens. It’s a one-two punch against the easiest summer slip up without sacrificing the best part of summer: outdoor seating.

When you’re preparing for wedding after wedding after wedding…
Get strategic. Weddings are an integral part of your summer routine, but even if you’re scrambling to get the gifts, the reservations, the dress, you don’t have to scramble for that #baribody. Make a commitment to at least two barimicros a week so you can show off those toned arms when you wear all of those strapless dresses. Knowing that you will commit to at least these classes makes everything else icing on the (wedding) cake. With the extra cardio you’ll be getting from being outside more, use your resources at bari to round out your summer slimdown.

When you’d rather hit the happy hour bar than the U-Bar…
Start working out in the morning. When you bang out your workout first thing in the morning, you are burning more calories during the day, more likely to make healthy eating choices for the next 24 hours and you’ll have the night free for all those romantic rendezvous and spontaneous rooftop parties. Summer makes all of us fly by the seat of our pants jean shorts a little more, so take the guesswork out of your workout schedule by knocking out your (first) dance party of the day before lunch.

When you feel like you’ll never be able to enjoy summer and maintain your #baribody…
Work with a bari coach. Known affectionately around the studio as fitness fairy godmothers, your coach can work with you to make sure your summer goals are attainable and your strategy is efficient. Having another set of eyes on your habits, desires and progress means that you have someone in your corner when it’s easiest to slip up. Your coach can give you tips for working out on vacation, help you get the most out of your classes when your schedule doesn’t allow you to be consistent, and will act as that accountability partner so your #baribody, like the summer, just keeps getting hotter and hotter.

Raise your hand if you’ve found the perfect strapless summer dress but are wincing at the thought of baring those biceps. Don’t worry, we’ve got your covered (or uncovered, rather). Toning up your arms doesn’t take much time when you have these five tips at your hot little fingertips. Apply them over the next two weeks and watch those sexy arms slim down and sculpt up.

Keep your shoulders down. As you begin any arm exercise, whether with weights, resistance bands or even just your own body weight, you may have the tendency to lift your shoulders up toward your ears. This tension puts undue stress on your neck and takes the efficiency (read: burn) out of your movement. When you press your shoulders away from your ears, you’ll automatically feel your muscles work instead of your joints. Go toward the burn, grasshopper.

Decelerate on the way down. Whenever you are doing reps that require you to lower the weight toward the floor, it is easy to power through on the way up and simply drop on the way down. But in regards to building muscle fibers and decreasing the chance of injury from swinging the weight, the motion on the way down must be just as intentional as the motion on the way up. You can create this resistance in your movement by imagining you’re moving your arms through taffy. Make long continuous movements and use the entire length of the rep to reach the top and bottom of the movement.

Don’t lock out your joints when you’re in plank. Planks are one of the easiest ways to tone up your arms quickly — if you’re doing them properly. If you lock out your joints, you put a ton of pressure in your shoulders and elbows, increasing the likelihood of injury and completely missing the burn in your muscles. Keeping your shoulders pressed down and a bend in your elbows will not only target your arm muscles, but it will make it easier to hold your plank for longer as you build up muscle strength. Your plank (and therefore the muscle tone in your arms) will exponentially improve when you nail this one adjustment. Popeye would be proud.

Stabilize your hips. Often when we’re making larger movements with our arm exercises or just using heavier weights, we compensate by using a swing in our hips to execute the movement. Make sure your knees are soft and you’re not tipping your hips forward or back. Shooting your hips straight down to the floor will force you to maintain proper form. If you find yourself needing to swing your hips (and therefore your arms) to lift the weight, simply drop down to a lower weight and make sure you do more reps. Quiet those hips, and let your arms do the dancing.

Elevate your heart rate. Unfortunately, all of that beautiful, toned work can’t be seen under a layer of fat. For women, we usually carry most of our weight in our waist and hips, but don’t be fooled. Your arms can hold onto unwanted extra layers, too. Getting your heart rate up by adding a few cardio-loaded classes per week will help take those sculpted arms to the next level.

Man, if I wasn’t obsessed with you before, I sure am now. After spending the last two weeks with the Newport Beach tribe and the last two and a half years with Tribeca and then Summit, there is one thing I know for sure: bari tribers are bosses.

You people continue to impress me, no matter on which coast you choose to sweat. In fact, you’re so eerily similar that I came up with what I think are the 20 most standout qualities of our tribers coast to coast:

1. you live to sweat: No matter what coast I’m on, I’ve noticed something. You all live with a pool of sweat underneath you. I like this about you, tribe.
2. you have the best taste in bras: Seriously, can I borrow some of those bad boys? The straps! The colors! You people are so fresh.
3. you have the best form: No joke, I’ve seen a lot of fitness fails in my life, but not with you. Even if you don’t start class perfectly, you relentlessly work toward it. Do you know how rare this is?! Damn.
4. you get it: You know why you get sweaty day after day. You understand why you work hard. You don’t just do it for that sick six pack, but for brain and heart benefits, stronger functional movements and to improve your muscle imbalances. In other words, you’re smartypants.
5. you’re big picture people: You don’t look at your lives in small and simple terms. You’ve got big plans, and you know where you’re headed. bari is just one element in helping you get there.
6. you want it all, so you have it all: And you’re strategic about it. You know when you need to let go in one area so you can push in another. You do it in class, and you do it in life.
7. you’re ahead of the trend: I swear I learn about all the cool new gadgets, fashion trends and best new TV shows from you people. You’re a walking pop culture encyclopedia. Thanks for that.
8. you don’t settle: You know what you want in your life and at the studio and you go after it like nobody’s biz.
9. you have a lot of love to give: Wow, you make a girl feel so loved. You are so open and compassionate. You always have a smile and a kind word. It’s kinda weird. But please don’t stop.
10. you know your bodies: You’re smart, and you listen to what your body is telling you. You work through injuries and push yourself when you know you’re capable of more. It’s the ultimate form of self-help.
11. you value quality above all else: You smell bullshit a mile away and want only the best. I’m with you.
12. you care about your community: You may not know everyone around you, but you’ll embrace everyone around you. Finding your bari tribe has been a huge part of your journey to a healthier life.
13. you’re real: Like for real for real. And I love it.
14. you have some sweet moves: Why you gotta look so good?! You people can dance and move and even make weighted arms look funky fresh. Good on ya.
15. your workout pants are on point: Seriously I need to rummage through all of your closets.
16. you can out-plank all of your friends: Not that you would… But maybe you would…
17. you can’t keep bari a secret: You wish you could, but it’s just too good. You do private workouts with your friends, you round up your hubbies for a bounce throwdown, you gift classes to your family. And then you get to show off how strong you are ;).
18. you own your shit: You know what you need to work on and you get to work. Easy as that.
19. you don’t quit: I see you pushing yourself, and I see you choosing to stay in each tough moment. And you bring that to your life outside of the studio. You’re ballers.
20. you’re fearless: You try new classes, new trainers, new moves. You’re not afraid because you know what you’re capable of. And that is completely inspiring.

You’ve just nailed your best program ever. You’ve seen results you’ve never seen before. You feel like a brand new person: when you sit at your desk, you actually miss holding plank (we get it, we feel the same way). So now what? Don’t let all that good, sweaty work go to waste. You’ve danced, bounced and toned your way to a new body and a new mindset, so go forth and conquer a whole new routine. The first step is simple: set your intention.

Intentions are everything. They align you with what’s important and keep you engaged when you want to give up. If you’re going to maintain your healthiest relationship ever, you gotta have one. So here are a few options:

My intention is…

…to make it all about today. for the triber whose mind is always racing too far into the future. You don’t need to work for the future, just work for this moment. Lace your sneaks, walk out the door and do it today.

…to feel grounded. for the triber who feels pulled in a million different directions. You can create a sense of centeredness and calm just by committing to your healthy routine and consistently staying present.

…to push myself past my limits. for the triber who doesn’t like to take a risk. Your body and mind are stronger than you admit, and when you let yourself push past your comfort zone, you’ll almost always surprise yourself.

…to feel balanced. for the triber who struggles with having a narrow, singular focus. You get in your own world, and that keeps you from experiencing the good parts of your life and your workout.

…to simplify my life and allow it to be easy. for the triber who fights against flow. Your body and mind work in perfect flow when you let go of tensions that don’t serve you. In order to work hard in the right places, it’s time to let go in the right places, too.

Setting an intention is the very first (most important) step. Pick one of these intentions, or set your own, and check back this week for how to use them to keep your momentum going.

You hear your trainers say it all the time in class: “Why did you decide to show up today?” It’s meant to be motivational, to make you feel inspired by yourself, to keep you in it when you’d rather quit. When you know your why, you don’t focus on the pain or the fatigue. Your focus shifts to how badass it is that you show up to change your body and choose a happy life. And those tiny shifts in perspective during your class bleed into major shifts in your entire life.

For whatever reason, sometimes understanding our why doesn’t come so easily. Maybe you haven’t tried it before or you think you don’t care that much or you’re running through the motions on autopilot. My guess is that no matter what you assume your why is, if you haven’t checked in recently, you don’t actually know. Our bodies and our lives change daily, so we have to stay on top of our internal barometer. Checking in with our why keeps us focused and makes sure we’re headed toward the right goals.

So check in with yourself. Here’s your step-by-step process to find your why and make every single workout better:

• find a quiet space + five minutes: You don’t need lots of space or time. Lock yourself in the bathroom, close your door at work, take the stairs up to the office instead of the elevator, or do this during the cooldown of your classes this week. All you need to do is find a few minutes and some quiet.

• take three deep breaths: Slow down your mind by calming down your breath. Breathe in deeply through the nose and out the mouth. Make your exhale audible as you empty your lungs of every last drop of air.

• envision yourself after class: During the cool down, what are the thoughts that are running through your head when you’re really present? Not your checklist, your happy thoughts. It could be that you surprised yourself, you’re proud of yourself, you’re energized. You could feel calmer, more patient or uplifted. Notice the thoughts that make you feel the best.

• ask yourself why: Why do those thoughts make you feel so good? What are other times those feelings appear in your life? What are they linked to? Why are those thoughts and feelings important to you? How do they improve your life? How do they make you feel about yourself?

• label it + use it: When you’ve answered those questions, you’ve found your why. Distill it down to one word: peace. Or one reason: I’m a better partner. Make it simple and easy to remember when life gets in the way. Then when you come back to class, pull it out as your secret weapon. Second side of your scorpion series: Use your why. Getting to class first thing in the morning: Use your why. Holding your plank four counts longer: Use your why.

Knowing your why is a powerful tool to use in and out of class. It’s what will keep you motivated when you need it the most and train your brain to habitualize the positive, not the negative. Check in with yourself at least once a month and see where you are. Chances are knowing your why will get you further than you could have ever imagined.

photo credit: George Evan Photography

NERD ALERT: There’s a lot of information in the post, but reading it could transform every single class. For more practice with these somewhat complex concepts, book a 30 or 60-minute privé with your favorite smartypants trainer.

“Engage your abs.” If you’ve ever been on the receiving end of this elusive workout catchphrase and wondered “how the hell do I do that?,” today’s fitness hack is for you. Engaging your core is ingrained in fitness dialogue because it’s a core concept (pun intended). But what does it entail? Is it a sucking in motion? Is your stomach pushing out? Is it holding your breath and hoping for the best? And by the way, why are we trying to use our core anyway?

the why

To understand the why, let’s begin with the concept of irradiation.

Russian Special Forces trainer Pavel Tsatsouline explains it this way: Lightly squeeze your fist and you feel your forearm tense up a little bit. Now, squeeze your fist a little bit tighter, and you’ll feel your bicep engage. Then, white-knuckle squeeze your fist, and you’ll feel your shoulder muscles ignite. What he suggests, and what you feel when you try it, is that when you engage your hand muscles, the more tightly you grip, the more that tension will radiate into your other muscle groups. And when your neighboring muscle groups contract, your action has more force and power behind it.

the how

With the understanding of that concept, let’s look at how to engage your core. First, scoop your belly button up and in toward your spine. Now, maintaining that scooped feeling, tense your abs like someone is about to punch you in the stomach. When you also plug your shoulder blades down your back, you should feel powerful and stable in your mid-section. From that engaged place, the concept of irradiation now makes every other movement more powerful.

Here are some bari-centric examples of engaging your core that will dramatically enhance your workout:

• sensory cardio: Using the concept of tightening your abs during dance cardio will engage your entire body. With this control, you land more softly on the floor and avoid unnecessary joint pain, and at the same time, you travel further and jump higher (a.k.a, love up on that red zone).
• weighted arms: Engaging your core allows your arms to travel further away from your body with more force, making every rep more demanding (read = sweatier and hella effective).
• leg lifts: Your abs are the center of your body’s global stabilization system. Meaning, your core muscles connect to the other muscles in your legs, butt, arms and back. So engaging your core during leg lifts helps you find your balance while working the smaller muscles in your thighs and butt. Double whammy.
• trampoline cardio: Feeling the tension in your abs while bouncing is imperative to getting the most out of your sweat sesh. Not only does it protect your back when you’re in the hinged athletic ready position, but it allows you to move with more agility, push into the trampoline harder, and tone your legs faster. It’s the biggest leap you can make in upping your bounce skills and leaning out your legs.
• supine abs: When you’re laying on your back in a good ole’ crunch, it’s easy to let go of your abs on the way back down to the mat. Keeping your core engaged means keeping the upper back and low abs involved, which takes pressure off your low back and hip flexors. Plus you get the added benefit of a slightly higher heart rate and better calorie burn.

Test a couple of these in your classes or privates and check your iQniter reports afterward. See if you can use the concept of engaging your core and irradiation to give yourself an (even more) full-body workout.

About twice a year, a group of fit, athletic, brainy rockstars go through our bari training program. It’s an intensive six-week full immersion program where they sweat alongside clients, receive training and coaching from bari’s top trainers and bust their brains and butts so they can test out and become full-fledged trainers.

It’s not for the weak of heart. Not everyone makes it through. But the ones who do, nail it.

Not only do our trainees learn how to nail our signature moves, but they build their bodies into bari-machines and their minds into forces of power and positivity. Kara, Kat and I handpicked and trained these beasts and couldn’t be prouder of them. They’re fearless, tough on themselves and thirsty for more. That’s what links them, but here’s some insight into what makes each of them a unique and original bari badass:

aj blankenship (nyc): This guy’s a powerhouse. His class is non-stop fun from start to finish. From my experience, if you catch his eye in the mirror, you’re going to get a heavy dose of energy from this muscle-y, smiley, lovable superman.

aj quick tip: bring a towel. don’t let his sweetness fool you, every trampoline sesh with him ends in a pool of sweat.

chelsea bonosky (nyc): This lady’s got moves and style, my friends. She makes bari (and you) look gooooood with her super cool vibes and tough as nails classes. Want to take your so-so dance moves to professional status? Check her out.

chelsea quick tip: expect a confidence boost. sensory cardio with this dance queen makes you feel like you’re in a music video.

melanie gallo (nyc): This little bundle of energy knows how to get you through the toughest parts of class. Her dry sense of humor comes out at exactly the right times, keeping you focused and able to get more burn out of even the hardest moments.

melanie quick tip: prepare for rock solid abs. she’ll kill you in scorpion while making you laugh, making your abs burn out even more. you’re welcome.

quincie hydock (nyc): You may never meet anyone as nice as Quincie. But not only does this sweetheart give you the patience and kindness to make everyone feel comfortable, she has incredible body knowledge. She knows exactly how to get more out of you in every position which means even better results for you.

quincie quick tip: don’t let her calm and kind demeanor trick you into thinking she’ll be easy on you. before you know it, she’ll burn out every muscle group to fatigue. but she’ll do it with a smile.

madelaine o’connell (nyc): You may have seen Madelaine around bari for the past two years. She started as a client and we loved her so much we had to have her train with us. She has just become a trainer but this woman knows the bari method inside and out.

madelaine quick tip: you’ll feel like your mind is being read. madelaine knows bari from both sides of the client experience so she knows how to get the most out of her classes.

ashley wilking (nyc): If you want to feel good, take Ashley’s class. Not only does she give you a high intensity workout, she makes you feel completely at home. Her warmth is only surpassed by her intense desire to make you sweat.

ashley quick tip: prepare yourself for thigh gap. this lady has some killer legs series and knows how to get you to smile your way through them.

chelsea rush (newport beach): Don’t let her Polly Pocket exterior fool you-this little nugget is an epic machine packed in a small frame. She’ll be your frenemy after one class. She sweetly tells you to “go mentally prepare yourself in the studio” (yup, that’s a real quote) and then delivers the sweatiest class this side of the Mississippi.

chelsea quick tip: get ready to surprise yourself. she sets you up with perfect form from the first rep so you feel every. single. one.

Dear Gonna-Take-My-Life-Into-My-Own-Hands Triber,

This is where it all begins. Say goodbye to last year, say goodbye to old habits, say goodbye to what used to hold you back. There’s nothing in front of you now except limitless possibilities and a built-for-you plan to help you meet them. So, first things first: Know where you’re starting.

So many times we don’t want to look at the scale, or we rationalize not taking a class on a cold day, or we use unhelpful strategies like “I’ll sleep when I’m dead” to get through a tough week. But not being realistic about where we’re starting from means we can’t really know where we’re going or when we’ve arrived there.

The number one way to start the year off right? Follow a plan based on where you are right now, and check off your first win of 2015 in six weeks.

Already signed up for failproof? Check your inbox for this week’s barirx. And if you’re not in on the failproof action yet, you can fix that here.