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.

Thank you to Racked and bari triber Carlye for this great feature on trampoline workouts: Trampoline, The Childhood Favorite That Makes For One Hell of a Workout!

“In New York, there is a flavor of trampoline exercise for every mood and I’ve tried them all (well, most). Through and through, Bari Studio remains my favorite for its full-body approach and challenging choreography. This is actually my regular workout of choice!” Read the full article here.

What you’ve heard is true. At bari, we’re a bunch of fitness geeks. We get all hot and bothered when it comes to tracking our results and working out with a purpose. We don’t just want to sweat — we want to calculate what each drop means for our overall health. It’s not just because we’re geeky, and it’s not just because we’re obsessed with maximizing efficiency in under an hour (although, have you taken barihybrid?). It’s because we want to put your workout in your hands, so that every time you step into the studio you get as much out of bari as possible.

So, where to begin? With baritrak.

baritrak is our heart rate monitoring system that tracks your performance in class and emails your results and progress straight to your inbox. If you’ve noticed the flashing orange and red on the classroom TV screen and wondered what it all means, never fear. Here’s the breakdown of how to use baritrak and why you should strap in before every single class.

Get a bari belt. If you’re a bari pro (or looking to become one), you’ll want to purchase your own baritrak belt; if you’re just looking to test the heart rate monitoring waters, ask your trainer before class to borrow a belt. For these rental belts, each belt is set for a 25, 35 or 45-year-old woman of average weight, height and fitness level. All of these factors go into setting your maximum heart rate so although we love our rental belts, getting your own (which you can do at the front desk) and setting your personal stats will give the most accurate insight into your athletic performance, exactly how many calories you burned and your class-to-class improvement.

Strap in. The heart rate monitor should be secured in the front and touching your skin. Placing it under the bottom band of your bra is a surefire way to keep it in place.

Follower your numbers. The front-and-center top number is the percentage of your belt’s maximum heart rate (this is why it’s more accurate when you wear your own); the smaller number in the purple bubble is your actual heart rate. The number before ‘cal’ is how many calories you’ve burned so far. Throughout class you’ll see these numbers fluctuate depending on what you’re doing.

Read the screen. Using a heart rate monitor in class gives you perspective that you might not have otherwise. In cardio your goal should be to get up into the orange or red zones and in toning you should aim for green or yellow. There are two other important elements to reading your screen:

1. Although everyone loves getting up into the high intensity orange/red zone, the speed at which your heart rate comes down is just as important. The faster it comes down to the blue/green after a major cardio burst, the healthier your heart is.

2. Your overall average at the end of class is more important than if you spike high. Finishing your class with an average in the yellow/orange zone means you worked out between 75%-85% of your maximum heart rate over the entire hour. Spending this much time at high intensity is when you burn the most calories. So although those quick bursts of red (or even black!) are exciting, they aren’t as effective as averaging a little lower.

Interpret your results. This is the best part - when you get to read all about how you kicked ass and have the numbers to prove it. At the end of class, your final screen will come up with your average heart rate over the hour, your max heart rate and the amount of calories you burned. Not only will you see your daily results, but if you have your own belt, you’ll receive an email showing your stats over time. It shows the peaks (that final cardio song when you were living) and valleys (those crunches that burned out your obliques but let your heart off the hook for a few minutes) of the class.

Have more questions about how to get a baritrak belt? Check in with the front desk at your studio, and we can answer all your questions.

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.

Ever danced on a cloud before? Want to feel every cell in your body wake up? That’s what it feels like when you become a baribounce star. When you train on a trampoline, not only are you amping up your calorie burn (tribers burn an average of 600 calories per class), you’re detoxing your body from head to toe. Working against gravity gives your lymphatic system the shake that it won’t get from walking, running, spinning (or really any other kind of movement), making that early morning bounce class the healthiest way to get out of bed.

the truth about bounce
No doubt, the first class is the hardest. “Bouncing down” isn’t all rainbows and sunshine at first. But if you love the idea of mastering that tramp, get your butt back to bari within 10 days of your first bounce class (or barione!). Within those first few days, you’ll have the muscle memory to follow the sequences, find that bouncey sweet spot where you’re abs catch fire and get comfortable enough to fly a little higher in that killer high bounce.

the trampoline toning hit list
Wondering what the link is between flying through the air and sculpting the muscles in your inner thighs? Instability. The trampoline’s unstable surface allows your smaller, stabilizing muscles to contract in order to keep you upright. Feel like you’re falling off balance? Good. When your balance is tested, your ankles get stronger, your leg muscles get firmer and your core gets tighter. Notice your abs tired as @#$% at the end of bounce class? By alternating between an upright and athletic ready position all through class, coupled with a few runs and and high knees to the chest, you’ve just completed something like 6 million* crunches.

*Number completely inaccurate, but the sentiment remains.

what the tribe has to say
80 percent of tribers say that the second class is easier than the first, and 97 percent say that when they took a bari privé focused on bounce elements, they were able to speed up their results and command of the method exponentially. Bottom line, getting back to the trampoline on a regular basis means you’ll get better, sweatier and have a ton more fun while doing something incredible for your body.

Want to learn about more bari class types? Click here for the full breakdown of each class.

Going gluten free - it’s really having its moment now, isn’t it? We’re not quick to buy into the newest health fad - as you may have heard us say once or a million times, we keep our philosophy simple by eating real food - but there are certainly health benefits to eliminating gluten from your diet.

One of the best parts about going gluten free - whether temporarily or long-term - is that it automatically removes many processed foods from your diet. Of course there are ways around this - if you replace gluten-laden processed food with gluten-free processed foods, you’re still left with the common denominator of processed food. But the necessary habit of checking labels filters out many processed foods while often prompting people to ditch food that comes in packages entirely and simply eat real food.

And while we don’t advocate going gluten-free as some miraculous health hack, we recognize that we feel lighter, cleaner and a bit more energized when we consciously eliminate gluten. Whether you’re gluten-intolerant or simply looking to lighten up your eats for a week, here are a few of our favorite gluten-free swaps.

ditch: wheat bread
swap: millet bread

In the low-carb craze of the 90s, all breads were demonized. Then, it seems we all came around to the concept that carbs were not actually manifestations of Satan so long as they came in whole wheat form. Now, in the ‘Wheat Belly’/Paleo/Gwenyth-went-gluten-free-so-I-will-too era, even whole wheat breads are back on the blacklist. We’re not onboard with anything that resembles a health fad, but there are lots of sketchy ingredients that sneak their way into “whole wheat” bread - along with lots of preservatives that keep them “fresh” way longer than what nature intended. Even when we’re not steering clear of gluten, we opt for this millet bread for its simple ingredient list and the fact that we think it’s more delicious than most wheat breads. Plus, it’s sold frozen which means that if sold fresh it would have a short shelf life (which means that, ding ding ding, we’re looking at real food).

ditch: semolina or whole wheat pasta
swap: bean-based pasta

We get it - giving up pasta is no fun (and if you’re Italian, sacrilegious). But how about upgrading your pasta instead of nixing it all together? We’re in love with these bean-based pastas by Explore Asian. These pastas have two ingredients (!): the bean used and water. And they have over 20 times the protein of wheat pasta per serving. Our number one pick is the mung bean fettucini for its versatility, but second place goes to the black bean spaghetti. Want to whip up an easy protein-packed pasta dish? Try our recipe for Spicy Tahini Black Bean Pasta.

ditch: crackers and chips
swap: popcorn

Worry not - gluten-free eating is not a no-snack zone. While it’s best to opt for fresh fruit, vegetables and raw nuts for snacks, we know that veggies can’t always take the place of snack foods like chips and crackers. Note that while plain potato chips are often gluten free, most flavored chips are not. Our swap? Popcorn - and we’re not talking microwave popcorn. Making your own is too easy to opt for unnecessary preservatives. Simply heat 1 tablespoon of coconut oil in a pot (with a lid) over medium heat. When the oil is hot (you can test a few kernals - when they pop, the oil is ready), add three tablespoons of popcorn and cover with a tilted lid. When the popping slows, your snack is ready! Sprinkle with truffle salt, nutritional yeast or sea salt and honey (for a homemade kettle corn).

ditch: cooking spray
swap: healthy oils

Gluten in cooking spray? Sneaky, we know. Flour is added to many cooking sprays - especially those designated for baking - to prevent food from sticking. Instead of getting your daily dose of healthy fats from an aerosol can, opt for oil in its non-spray form. Our favorite picks for healthy oils are olive oil for dressings, sauces and low-heat cooking and coconut oil for high-heat cooking.

ditch: soy sauce
swap: braggs liquid aminos

Fresh fish, rice, seaweed and lots of gut-friendly ginger - sushi sounds like it’d be a gluten-free goldmine, but soy sauce contains wheat as a thickener. Instead, opt for Braggs Liquid Aminos. If you’re looking for a gluten-free and soy-free soy sauce alternative, seek out coconut aminos. Another sneaky sushi gluten source? California rolls made with imitation crab meat. Stick to fresh, un-fried fish, and you should be in the clear.

Ready to sculpt those coveted Bari legs? In our Bari Moves for Killer Legs series, we’ll break down the moves that make the lower body magic happen. Meet the Uneven Lunge.

uneven lunge
This move is a standard lunge, trampoline style.

Here’s how to do it:

1. Step to the left side of the trampoline and face left. Place your right foot behind you on the trampoline, and reach your arms to the ceiling.
2. Simultaneously bend your knees to come to a lunge position. Your left knee should be on top of your left heel with your weight in that same heel. Your hips are tucked underneath you, and your core is engaged. You’ll most likely feel a stretch in your right hip flexor. (You’ve gotta love a little stretch when there’s a whole lot of burn about to happen.)
3. Push off the left heel to engage your glute and hamstrings and straighten both legs.

why the uneven lunge?
“Why not?” is the real question. Having your back leg on a raised surface will help you stretch your hip flexor while also working the opposite leg, so you’ll feel stretching and strengthening happening all in one exercise. The unstable surface of the trampoline forces you to engage your core on a deeper level while balancing mostly on the left leg.

nailed it?
Try moving from the bottom of the lunge to a balance with the back leg extended behind you.

Want more Bari moves for killer legs? Catch up on our past moves: running on the trampoline, trampoline squat, dynamic balancer and step up balance.

sesame lime black bean salad

Ingredients:

• 2 cups cooked black beans
• 1/2 small sweet onion, very thinly sliced
• 2 red bell peppers, diced
• 1 jalapeño pepper, seeds removed and minced (keep seeds for extra heat)
• 1 clove garlic, minced
• juice of 1 lime
• 1 tbsp. sesame oil
• 1 tsp. chili garlic paste (more or less to taste)
• 1/2 tsp. cumin
• 1/4 tsp. sea salt (more to taste)

Directions:

1. Mix black beans, onion and peppers together.
2. Whisk together garlic, lime juice, sesame oil, chili garlic paste, cumin and salt, and dress salad.
3. Let chill for at least one hour in the refrigerator and serve chilled or at room temperature.

[diet] noun ˈdī-ət
1) habitual nourishment
2) a special course of food to which one restricts oneself, either to lose weight or for medical reasons

Let’s take a look at those two definitions of the word diet. Definition #1 addresses the everyday act of nourishing our bodies. Definition #2, the version of diet you’re likely more used to hearing and using, describes a state of restrictive eating intended to produce weight loss.

I don’t know about you, but habitual nourishment sounds a whole lot more fun than a special course of food to which one restricts oneself - especially with the knowledge that habitual nourishment can produce weight loss just as well, if not better, than a restrictive diet.

This is all to say that as we dig into the eating style we subscribe to - the real food diet - we’re 100 percent talking about ‘diet’ in the sense of habitual nourishment. And the best part about this diet that’s not really a diet? It’s a way of eating that’s simple, approachable, holistically good for your body and maintainable. Oh, and it elevates those incredible Bari results, too.

So what’s the deal with the real food diet?

the real food philosophy

We believe in eating food in its most natural, unprocessed state; we believe our bodies will thank us for this both in the immediate future and down the road. This commitment to eating ethically is an investment in our health. It’s not a diet in the most commonly accepted sense of the word because it’s rooted in more than the physical results of eating well; it’s rooted in a conviction that food - real food - prevents illness and treats our bodies the way they need to be treated to optimally function and flourish.

We eat real food because the alternative is eating fake food, and, well, you are what you eat. We’re real foodists.

the real food rules

Here are our guidelines, adapted from 100 Days of Real Food, of what fits the bill for real food, as well as what doesn’t.

what you can eat:
1. Whole foods that are more a product of nature than a product of industry
2. Seasonal fruits and vegetables - in abundance! (Shop for these at your local farmers’ market when possible.)
3. Organic dairy products like milk, unsweetened yogurt, eggs and cheese (so long as you don’t have a dairy intolerance)
4. 100% whole wheat and whole grains (find a local bakery for the freshest bread or find a store-bought bread with fewer than five ingredients and no sugar)
5. Seafood (wild caught is the optimal choice over farm-raised)
6. Only locally raised meats such as pork, beef and chicken (no more than once per day)
7. Beverages limited to water, organic milk, nut milks, fresh-pressed juices, coffee, tea, wine and beer (no more than 4 servings throughout the week)
8. Snacks like dried fruit, seeds, nuts and freshly popped popcorn
9. All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation

what you cannot eat:
1. No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat, not just “wheat”)
2. No refined sweeteners such as sugar, any form of corn syrup, agave nectar, cane juice, or the artificial stuff like Splenda.
3. Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
4. No deep fried foods
5. No “fast foods”

a sample day of real food eating

breakfast:
Oatmeal topped with fresh berries, chia seeds and almond butter
Two eggs scrambled or pan-fried with a slice of millet bread topped with ¼ avocado, mashed

morning snack:
Green juice or smoothie (suggested blend: spinach, kale, cucumber, apple, lemon, ginger)

lunch:
Salad with beans, lots of raw/grilled vegetables, hard-boiled egg, seeds or nuts and olive oil and balsamic

afternoon snack:
Hummus and carrot sticks and celery
An apple with 1 tbsp. almond butter

dinner:
Grilled salmon with sauted vegetables and a serving of whole grains
Sushi with brown rice and edamame

dessert:
Popcorn (air-popped) topped with sea salt and nutritional yeast
4-6 oz. glass of wine (we know which option you’re choosing…)

This post, initially published on April 18, 2014, was updated on April 17th, 2015.

We had so much fun sweating it out with SELF Editor in Chief, Joyce Chang, and Daily Front Row writer Alexandra Ilyashov! Get the low down (pun intended, Tribers) on their bari experience + find out how one of New York City’s top fitness editor works out week to week. Read the full article here.