FIT BIT OF THE DAY

Plank to Side Kick

Targets: core, abdominal and glute muscles.

Start by lengthening your back muscles in the down dog position, take it to a regular straight arm plank, and pull your leg laterally. Repeat for 10-16 repetitions (each leg).

via: theJaimeFit/Jamie Morales

Feeling brave…? Perform this exercise with a stretchy band around your legs for added resistance and strength.

Happy workout!

♥,

Baile

A GUIDE TO SURVIVING YOUR DESK JOB

We know that those eight hours that precede your hour-long dance session with us aren't exactly easy. Which is why we have composed a simple guide to surviving your daily office routine. So without further ado...

• Find the right chair for you

This is probably one the most important things you will do. Everything from the height to the back-support it provides matters. This is your posture and health we are talking about. You and your body deserve the very best. Tips from a self-professed bad kid: Be selfish. Raid your office for vacant spaces, find the best empty chairs and claim the best one for yourself.

• Do not become chained to your desk

Develop a trusty inner timer and get in the habit of getting up and waking around for a few moments. Repeat this step as often as possible. Whatever you are doing will still be there upon your return.

• Watch your caffeine intake

It is undeniable, coffee is delicious. For a lot of us, life begins at coffee. It is so much more than a caffeine fix, it is happiness. It is a lovely moment to ourselves. But like all good things, it is never a good idea to become dependent on the things we love just to get through the day. If you feel cranky, can't function properly, or get the bad jitters because you desperately need your fix, it may be time to rethink things.

• Snack smart

Yes, those fresh donuts look delicious and seem to always be readily available in our moments of need. There is certainly no harm in enjoying a sugary treat every once in a while, but needless to say, it is best to think ahead of your frustrated, hungry-self. Have a game-plan. The best way to get around these traps is to pack your lunch. Rid yourself of temptation and bring lots of healthy things to munch at your desk.

• Stay hydrated

Bring your favorite water bottle. Do go for the refills.

• Follow the cute cat's lead and take a moment to stretch

• Remember, you are not what you do

This is the most important thing we'd like to share with you. Unfortunately, it is also the most difficult one to achieve; never, ever give up your sense of self. Yes, it is difficult to stay motivated after completing eight hours of hard work at the office, but it is important that you find that something that you love to help you stay sane and happy. Whether it is running, yoga, a challenging weight-lifting session, swimming, or dancing with us... trust us, this is the best and most important thing you will do for yourself.  When we see your face around the studio come six o'clock, your eyes tell a little bit of your story... we understand what you have been through ─ and we are so happy to be there for you! More importantly, we need to sweat, dance, and have fun as much as you do. Find your joy.

This is the untold story of office work ─ while there are certainly more challenging, physically-demanding, and heartbreaking work situations out there ─ sitting at a desk and staring at a computer screen for eight hours straight is demanding in a very specific way. It requires a true warrior; you. All we can do is hope that we have helped you in some way.

♥,

Baile

HEALTHY TIP OF THE DAY

We just wanted to share one of the best healthy tips we have found. There's so much information out there, but this one received almost universal acclaim... 

• Warm lemon water first thing in the morning

Benefits include:

• Detoxifying agent

• Aids liver in flushing out toxins

• High in Vitamin C

•Blood purifier

• Balances PH

Let's be honest, kicking our metabolisms into high-gear, first thing in the morning, and with minimal effort sounds kind of amazing, doesn't it...  This healthy practice also serves as an immune system booster and is healthy skin food. Plus, it is delicious!

Happy drinking.

♥, 

Baile

BIG 10

Here are Baile's DOs and DON'Ts: WINTER/HOLIDAY EDITION...

DO grab your favorite person, get your coziest blanket and binge watch a TV show you are not familiar with. Parks and Recreation,  American Horror Story, Dexter, Grey's Anatomy, One Tree Hill, White Collar... Ah! So many options! Whatever you choose, this much is true, good television brings people together.

DO throw a Holiday party!

DO go to brunch to Eva's ─ it's so good! And when you do, DO order their Eva's Biscuits and the Stuffed French Toast ─ we promise you won't regret it!

When buying a real Christmas tree, DO look for the magic words: for every tree sold, three more will be planted.

DO dress up your pet in various ridiculous Holiday outfits, take pictures of it and make them your Holiday cards.

DO enjoy a delicious cup of hot chocolate by the fireplace.

DO get excited for the movie Into The Woods. Trust us, come December 25th, this musical is going to be the hottest ticket around.

DO take ME-time, DON'T forget to have fun; read a book, dance, work out, bake, enjoy a nice meal, write ─ whatever makes you happy, DO more of!

DON'T stress about Christmas shopping. The "happiness" material things tend to bring is fleeting, yet dealing with big crowds and trying to find that ever elusive perfect thing for that special someone consumes us all for a big part of December. Less is more, so give the people you love something meaningful and sweet.

DON'T worry about New Year's resolutions. Rather than making an overwhelming list of things, pick one and stick to it. The truth is: true change is not easy, furthermore, it demands time and dedication.

Much ♥,

Baile

WHAT IS... #PIYO?

PiYo™ means no loud music, no weights, no bands, no crazy jumps and no "burpees," just the use of the most wonderful and effective tool you possess; your own body! During this sixty-minute class, you will go through a series of body strengthening exercises that will leave you feeling strong and energized.

We live in a world where workouts have become a mash-up of different techniques and fitness styles, so similarities between Yoga, Pilates and PiYo™ simply cannot be denied. However, PiYo™ is very much a workout─a workout that your body will thank you for, where as Yoga for example is an experience you 'breathe' and ease yourself into. The PiYo™ soundtrack is more energizing, the pace is a bit quicker and the movement and poses are designed to raise your heart rate and sculpt your body in the most wonderful way!

Catch PiYo™ with Whitney every Wednesday (9:15 a.m.) and Saturday (9:00 a.m.)!

♥,

Baile

WHAT IS... #WERQ?

The two most feared words in the dance fitness world: HIP. HOP.

Baile Dance Fitness Studio turned one a couple of months ago. In the year we have been in business, we have noticed some pretty big consistencies, whenever people hear the words 'hip hop' most people instantly become intimidated and almost completely check out. Yes, it's true, the art of hip hop is loved by many people. It would appear that the people who are familiar with hip hop truly love it and are always prepared to dive into it, head first. Everyone else is a little bit scared of it.

This is where WerQ® comes into play. WerQ® is based on the idea of hip hop, but then, in a very smart move, this growing dance fitness class made it completely approachable and oh-so fun. There is a reason why they keep making Step Up movies, people can't get enough of this dance style. WerQ® comfortably exists somewhere between Step Up-like awesomeness and follow-the-leader dance group fitness that is simple and gets right to the point; people love to dance, people want to learn.

WerQ® at Baile Dance Fitness is a mash-up of the playful, popular beats that you listen to in your car on your way to work, which always go hand-in-hand with choreography that is funky, easy to learn/follow, and fun to dance to. Like your knowledge, your WerQ® experience will grow with the passing of each week/lesson. Don't be surprised when you notice that die-hard fans of this class seem to always recognize their favorite songs and will bust out the moves attached to that particular song in front of the studio mirrors at a moment's notice. That's because this class has mass appeal─women and men of all ages love it, and we've also held special WerQ® events that have been custom-made for younger crowds with great results.

Of course, you simply cannot talk WerQ® without mentioning Amber Wood, the single biggest player in bringing WerQ® to Salt Lake City. Her unique style is the biggest reason why WerQ® is something we're incredibly proud of. Amber takes pride in following the WerQ® format, and she tops it all off with her own flavor and funky little subtleties. She understands what her dance army want out of her and her dance classes, the result is a class that will leave your heart pumping and feeling happy.

WerQ® is: cardio dance and toning.

Catch Amber and WerQ® every Tuesday and Thursday morning at 10:00 a.m.

With ♥,

Baile

PERFECT 10

Here are ten perfectly healthy foods to help nourish your body before, or after your favorite workout (source; HuffPost ─ Helathy Living):

1. Almonds

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Almonds are a rich source of fiber, protein, heart-healthy fat, antioxidants, vitamins and minerals, making them a one-stop-food. Serving size is key as they are they are high in calories, so stick to no more than an ounce.

2. Artichoke Hearts

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These small greenish-yellow veggies are jam packed with fiber (12 ounces per cup). Fun fact: a diet sufficient in fiber helps to promote healthy weight, cholesterol levels and digestive health.

3. Avocado

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Packed with heart-healthy monounsaturated and polyunsaturated fat that helps you feel satiated, avocados are also rich sources of vitamin C, E, potassium, and lutein.

4. Beans

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Beans are good for your heart thanks to a high fiber content. Beans also have high levels of iron, potassium and magnesium, which help with bone health and blood pressure levels.

5. Bell Peppers

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Bell peppers are loaded with vitamin C, relatively low in sugar, while also providing fiber and several antioxidants.

6. Brown Rice

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Fiber-packed and nutrient dense brown rice helps fill you up while being relatively low in calories.

7. Coffee

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The perks of this remarkable brew have been more and more researched lately, with potential health benefits including the ability to protect against heart failure, lower depression risk, lower risk of some cancers, protect against diabetes and possibly even help you live longer.

8. Dark Chocolate

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Cocoa is able to protect the heart from disease by lowering blood pressure, raising levels of 'good' cholesterol and lowering levels of 'bad' cholesterol, helping with blood flow and even improving insulin sensitivity.

9. Edamame

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This green soy bean is packed to the gills with important nutrients like folate, protein, magnesium, potassium and fiber.

10. Eggs

Eggs provide perfect protein in a nutrient-rich, low calorie, low-fat package.

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Remember, your workout begins in your kitchen.

♥,

Baile