Countdown to the Holidays 30 Day Challenge!

30daychallengenewyou

 

Our next 30 Day Challenge starts on Oct. 20th and will have you feeling and looking your best just in time for the holidays!

Buffalo Barre 30 Day Challenge
This challenge is designed to change the way you think about food and fitness. In just 30 days, you will receive information on how to improve your long term health for years to come.The challenge will provide you with tools that will change your body and your life for as long as you choose to live by the advice you receive. We hope you decide to take the 30 day challenge with an open mind and a desire for personal change and development! The challenge ends right before Thanksgiving so you can look and feel your best just in time for the holiday season!
What The Challenge Includes and What is Expected:

-One month of unlimited classes of your choice.

-Weekly meetings including nutritional guidance and support. Emphasis will be placed on organic and whole food choices.

-An educational grocery store tour with Carol Poliner, Wellness Consultant for Wegmans Organic/Nature Section, Co-President of Weston A. Price Foundation-Buffalo Chapter.

-A seminar on “How To Prep A Healthy Week”

-Weigh in before, halfway and after the challenge.

-Girth and % Body Fat Measurements before and after the challenge.

-Optional before and after pictures.

-Support of other women participating in the challenge.

-Private Facebook support group just for this challenge so participants can ask questions, share recipes and support one another.

-A pass for a free class so you can bring a new Buffalo Barre friend to class with you during this challenge.

-*New to this challenge*- Steps Per Day! We ask that you purchase a Pedometer. Pedometers can be found for as little as $20 or less at Target, Wal Mart, Amazon.com etc. Your goal will be to walk/run 12,500 steps/day and journal it. If this is not enough for you, set your own goal like 13,000, 14,000 or more! Also, as in our challenges in the past, keep a daily journal of food consumed. Journals will be checked at weekly meetings.
All participants will receive a Buffalo Barre tank top!

At the end of the challenge, a winner will be chosen. The winner of this 30 day challenge will receive a free month of unlimited Buffalo Barre classes! Winning this challenge will be based on total percentage of weight lost, inches lost, % Body Fat lost, attendance at classes and meetings and taking a variety of classes each week. We want a well-rounded winner that took the time to experience all that Buffalo Barre has to offer so you must try Barre, Yoga and Pilates classes to be eligible to win!

Each category will be weighted:

Class attendance: 25%

Meeting/Tour Attendance: 20%

Weekly Journal Entries of Food Consumed and Steps/Day: 10%

Weight Loss: 15%

% inches lost: 15%

%Body Fat Loss: 15%

Starting Measurements: Monday, Oct. 20 (sign up for a 5 min. time slot in studio or call 716.880.7049)

Kick off Meeting/Nutrition Seminar#1: Tues. Oct. 21, 7 pm-7:45pm @ Buffalo Barre with Maria McKendry

Nutrition meeting #2 -Tuesday, Oct. 28, 7-7:45pm @ Buffalo Barre. This meeting will feature a seminar on “How To Prep A Healthy Week” with Jessica Altman. Jessica will also cover roasting veggies, batch cooking grains like quinoa, and how to make a raw kale salad. Jessica’s credentials are :BA Environmental Studies, MEd Science Education, and she is currently enrolled in a Plant-Based Professional Cooking certification through Rouxbe cooking school.

2 week weigh in on Mon. Nov. 3. A day before or after is ok if you can’t make it in that day!

Nutrition meeting #3 – Tuesday, Nov. 4, 7pm-8:15pm, grocery store tour @ Wegmans, 5275 Sheridan Dr., Williamsville. Meet in the produce section in the front of the store.

Meeting #4- Tuesday, Nov. 11, 7-8 pm @ WNY Chapter of Weston A. Price Foundation, 100 College Parkway @ Youngs and Wherle Rd., Williamsville with 3-5 guest speakers on Home Remedies.

Final Measurements: Tues., Nov. 18 (sign up for a 5 min. time slot in studio or call 716.880.7049) Please don’t sign up for the challenge if you can’t be measured on this day!
Winner will be announced Friday, Nov. 21!

To sign up please visit:http://clients.mindbodyonline.com/classic/ws?studioid=34698&stype=-104

*If you cannot make the meetings, we are sorry but we cannot share that information with you.
*We cannot allow pregnant clients to participate for obvious health reasons.

Your Investment for The 30 Day Challenge is $175. Please register soon. Spots limited to 25 participants.

Please give us time to accommodate and prepare. Price goes up to $200 on 10/17!

If you already have an existing contract/package These can be placed on hold/existing package expiration can be extended. Cannot combine with other offers. No refunds or exchanges.

Good luck! We’d love to follow your progress so we created the hashtag #BuffBarre30DC. Folllow us on Facebook, Twitter & Instagram. Tag @buffalobarre on Instagram. Take pictures at the studio before or after class, doing your steps/day, making healthy food choices, etc. and post away! Let’s have fun with this!

Maria McKendry
Buffalo Barre Owner
Physical Therapist, Certified Barre Instructor, NSCA Personal Trainer, Sports Nutrition Specialist, Nerium Brand Partner
Buffalo Barre ~”Setting the Barre and Defining a New You”
5843 Transit Rd.
East Amherst, NY 14051
716.880.7049

Buffalo Barre Partners with the University at Buffalo Department of Theatre & Dance

Starting in the Fall of 2014, Buffalo Barre will partner with the University at Buffalo Department of Theatre & Dance. We will have a student intern from UB’s Dance Program at our studio so that she can learn how a studio operates, partake in classes and assist with daily operations. In addition, Maria McKendry, Buffalo Barre Owner, will teach a Barre Master class to the Dance Majors at UB as part of their Friday Forum Series. We feel honored and excited to begin this partnership with the UB School of Dance. As always, we are looking forward to assisting our community and feel that this partnership is a true blessing to our studio.

Buffalo Barre

Maria McKendry, Buffalo Barre Owner and the University at Buffalo School of Theatre and Dance

Barre Buffalo, Buffalo Barre

Maria McKendry, Buffalo Barre Owner and the University at Buffalo School of Theatre and Dance

Buffalo Barre Gives Back in Remembrance of 9/11 and Flight 3407

Today is the 13th Anniversary of the day that changed America forever. September 11, 2001. Everyone who was old enough can remember where there were when they heard the news. My husband and I were on our honeymoon in Hawaii. We were on the elevator in our hotel getting ready to leave and catch a flight to the next Hawaiian island when a man who worked at the hotel told us what happened. I didn’t believe him…or maybe I didn’t want to believe him. When he got off the elevator, I turned to Eric and said “that guy must be on drugs.” It seemed unfathomable, yet sadly, it was true.

On February 12, 2009 a plane crashed in Clarence Center, NY just a short distance from my home. All 50 people on board including one on the ground were killed. On that cold, rainy night, I heard a plane go by and seconds later heard a loud thud that shook our home. Not connecting the two, I thought maybe one of the kids fell out of bed. When I checked on them and saw they were all somehow still asleep in their beds, I called my girlfriend who lives nearby to ask her if she heard it. She told me to look out my back window. The entire sky was bright orange…completely engulfed in flames. We started praying while our husbands walked to the site only to return home later with tragic news.

In 2009, I had the honor of organizing the Flight 3407 Memorial 5K Race and volunteering as Race Director for two years.  We had a committee and a lot of help from the community. I met so many amazing people and a few who really changed my life… forever. As a community, we created something to bond the families with the community in remembrance of their loved ones. It was something that could be repeated year after year for as long as they wished. The Flight 3407 family now organizes the race and every year people are able to come to Clarence Center to show their support. Each year, it brings more healing and serves as a way for everyone to remember what happened on that fateful night. I feel that it’s so important to remember these tragedies not only to honor those lost but to serve as a reminder that life is fragile and everything can change in an instant.

Today we honored the lives of those lost so tragically, their families and all First Responders involved. Three donation-based classes were offered to benefit the families and communities directly impacted. We were so grateful to have Power Yoga Buffalo instructor, Steven Procknal, as a guest instructor for one of our classes. Steven experienced two tragic losses when he lost his Aunt and Uncle.  His Uncle, Sean Rooney, was on the 105th floor of the second tower on 9/11 and his Aunt, Beverly Eckert, was on Flight 3407 on February 12, 2009. Beverly was a 9/11 activist. Throughout the class, Steven spoke about how his losses have drawn him closer to his family and how light can always be found in the darkest of times. Thank you Steven for your beautiful words of wisdom.

All proceeds from classes at Buffalo Barre today will benefit Tuesday’s Children and the Flight 3407 Memorial 5K Race.

Proceeds from the 2014 Flight 3407 Memorial 5K Race will benefit Remember Flight 3407 Inc., Clarence Citizens for Veterans, and the Eastern Hills Sunrise Rotary Foundation. We chose to include the Flight 3407 Memorial 5K Race due to the upcoming race date, October 4, 2014. To register, please go to Active.com.

Thank you to all who attended class today and/or donated towards the causes. We appreciate each and every one of you. Thank you also for helping to make Buffalo Barre the amazing community that it is!

Maria McKendry
Buffalo Barre Owner
Physical Therapist, Certified Barre Instructor, NSCA Personal Trainer, Sports Nutrition Specialist, Nerium Brand Partner
Buffalo Barre ~”Setting the Barre and Defining a New You”
5843 Transit Rd.
East Amherst, NY 14051
716.880.7049

 

Buffalo Barre

Planking #BBplank

Buffalo Barre

Steven Procknal of Power Yoga Buffalo

Buffalo Barre

“We Remember Them”

Buffalo Barre

Maria McKendry, Owner of Buffalo Barre and Steven Procknal, Instructor at Power Yoga Buffalo

Buffalo Barre

Our amazing community of women at Buffalo Barre

Buffalo BarreBuffalo BarreBuffalo BarreBuffalo Barre
Buffalo Barre

 

Buffalo Barre 30 Day Plank Challenge! #BBplank

Side Plank

#BBplank

Back to school season is upon us and even if you aren’t heading back to school or don’t have children heading back to school, there’s still a feeling of wanting to start something new. September is a great time to set new goals and focus on yourself again. For some of you, the kids will be back in school and that means you can take time to workout, guilt-free! It’s time to recommit to your goals and make the most of your “me” time!

With these things in mind, I thought it would be a great idea to start a new kind of challenge that everyone can do at the studio and even from home on your days off from the studio! This challenge applies to all fitness levels; beginner, intermediate, advanced and involves one of our favorite exercises from classes at Buffalo Barre, the plank! Do I hear moaning and groaning? Awesome… then it’s officially a challenge!

The plank has so many health benefits. Planks help us stand upright and tall with good posture, improve balance and sports performance, easily manage everyday activities like getting up from a chair or picking up a child, prevent osteoarthritis as well as muscular and joint aches and planks even help to maintain digestion and metabolism! So get ready to “whittle your middle” and make your core as powerful as possible with this challenge! Plank challenges are all over the internet but we decided to switch things up and make ours different!

How the Buffalo Barre 30 Day Plank Challenge Works:

  • Pick up your Buffalo Barre 30 Day Plank Challenge calendar at the studio. The challenge starts Monday, September 1.
  • Choose your fitness level. Beginner, Intermediate or Advanced. If you’re not sure which challenge to take, consult with an instructor at the studio.
  • Follow the calendar daily and do the advised planks. You will get time in each class to perform your planks for the day. On your days off, refer to the calendar and do them at home. The challenge involves “rest days.” Please treat them as such to ensure recovery.
  • The challenge helps you increase your endurance with planking as well as performing all different types of planks!
  • On the last day of the challenge, Tuesday, September 30, we’ll have a “Plank Off” contest at the end of each class! The Beginner group will hold a Basic Plank as long as they can, the Intermediate and Advanced groups will hold a Basic Extended plank as long as they can. The planks must be held with proper form to count.
  • Prizes will be awarded to the winners from the Beginner, Intermediate and Advanced categories! A small prize will be awarded to each participant who completes the 30 Day Plank Challenge based on the honor system.

Descriptions of Different Types of Planks:

Around The World (ATW) – Combine basic and side planks: Start in basic plank, then switch into a side plank. Return to basic plank, then switch to side plank on the opposite side. Hold each plank for a few seconds.

Basic Plank

Basic Plank

 

Side Plank

Side Plank

Basic (B) – Lie on front. Press up onto forearms and toes (or knees for beginners.) Keep elbows under shoulders. Form a straight line with your body. Avoid dipping of lower back/hips!

Basic Plank

Basic Plank

 

Basic Extension (BE) – Lie on front, press up onto hands and toes, keeping hands under shoulders. Form a straight line with your body. Avoid dipping of lower back/hips!

Basic Extension

Basic Extension

 

Basic Tucks (BT) – Start in Basic Plank. Slowly draw your Transverse Abdominis muscle in by pulling your navel towards your spine and slightly draw your tailbone under. Hold, slowly release, repeat.

Basic Tuck

Basic Tucks

 

Leg Raises (LR) – From basic plank, slowly alternate lifting one foot off floor, keeping hips level, legs straight. Focus on stabilizing your whole body throughout the movement.

Leg Extensions

Leg Raises

 

Leg Raises

Leg Raises

Shoulder Taps (ST) – Begin in a full plank position arms fully extended with feet hip-width apart. Lightly tap left shoulder with right hand. Return to start and then immediately lift left hand and tap right shoulder.

Shoulder Taps

Shoulder Taps

 

Shoulder Taps

Shoulder Taps

Side Left (SL), Side Right (SR) – Lie on side, with forearm on the floor and legs stacked. Use core muscles to lift hips off floor, bringing body into a straight line. Keep elbows in line with shoulder and balance on side of foot.

Side Plank

Side Plank

 

Spiderman (SM) – Start in Basic Plank. Keeping hips low and level, use core muscles to bring right knee around toward right elbow. Return to basic plank. Repeat on the left side.

Spiderman

Spiderman

 

Step Outs (SO) – Basic Plank position. Step left foot out while holding the plank position. Bring left foot back to center. Bring right foot out, then return back to center.

Step Outs

Step Outs

Up Down (UD) – Start in basic plank. Raise body by pressing hands into a push-up. Return to basic plank. Halfway through your set, change the arm you usually start with to ensure balance on both sides.

Basic Plank

Basic Plank

Up Down Plank

Up Down Plank

Up Down Plank

Up Down Plank

Up Down Plank

Up Down Plank

At the end of this challenge you should be able to hold a plank with correct form for up to 1-4 minutes total depending on which level you start at! The challenge is included with taking classes.

We’re looking forward to seeing and hearing about your progress with this challenge! In order to encourage and follow everyone’s progress on social media, we created the hashtag #BBplank.

Good luck to everyone with this new and exciting challenge! Your next step is to head to the studio for your Buffalo Barre 30 Day Plank Challenge calendar and start tagging and planking!

Maria McKendry
Buffalo Barre Owner
Physical Therapist, Certified Barre Instructor, NSCA Personal Trainer, Sports Nutrition Specialist, Nerium Brand Partner
Buffalo Barre ~”Setting the Barre and Defining a New You”
5843 Transit Rd.
East Amherst, NY 14051
716.880.7049

 

 

 

 

 

F a c e b o o k