Haute Healthy Lifestyle

NEW Signature Tanks

We are excited to announce our new signature tanks are in!  Designed and manufactured locally by MAI.

Printed on MAI’s best-selling rayon tank, this ultra-soft style is designed with intention.

-Designed to pair perfectly with your Skyline & Silhouette Sports bra

-Racer-back style provides maximum mobility through your active days

-$35 (members receive a 15% discount)

-Limited Quantities.  Don’t miss out!!!

Pick one up at the studio or contact Amber to order – amber@hautebarrestudios.com.


Amber + The Haute Barre Family




Health Insurance Fitness Rewards

We are excited to announce that we now offer health insurance fitness rewards for PreferredOne, Health Partners + United Healthcare!

Contact the studio for more details – amber@hautebarrestudios.com.


Amber + The Haute Barre Family




Turmeric: The Spice of Life

Turmeric: The Spice of Life

Turmeric, also known as curcuma longa, is a very common herb, but is it also the “Spice of Life”?  Its main characteristics are a pepper-like aroma, sharp taste and golden color. People across the globe use this spice in their cooking.  The spice belongs in the ginger family and has been highly prized in culinary traditions in India and Asia as far back as 2,000 BC.

According to the Journal of the American Chemical Society, turmeric contains a wide range of antioxidant, antiviral, antibacterial, antifungal, anticarcinogenic, antimutagenic and anti-inflammatory properties.

It is also loaded with many healthy nutrients such as protein, dietary fiber, niacin, Vitamin C, Vitamin E, Vitamin K, potassium, calcium, copper, iron, magnesium and zinc. Due to all these factors, turmeric is often used to treat a wide variety of health problems.

Here are 5 easy ways to incorporate turmeric (and all it’s amazing health benefits!) into your daily diet.

  1. Toss it with roasted vegetables.

Turmeric’s slightly warm and peppery flavor works especially well with cauliflower, potatoes, and root vegetables.

  1. Add it to scrambles and frittatas.

Use a pinch of turmeric in scrambled eggs, a frittata, or tofu scramble. If you or your family are new to turmeric, this is a great place to start because the color is familiar and the flavor subtle.

  1. Use it in soups.

A bowl of vegetable or chicken soup feels even more warming when it’s tinged with golden turmeric.

  1. Blend it into a smoothie.

While fresh turmeric root is especially great in juices and smoothies, a pinch of ground spice is good, too. The slightly pungent flavor is usually well masked in smoothies.

  1. Make tea.

Simmer turmeric with milk and honey to make an earthy and comforting beverage.



Haute and Running

Each month, we are excited to feature information from local physical therapists.  This month’s feature was published by our own Hautie, Dr. Reanna Frigge, DPT.

As the sunshine returns and the snow melts, we start to think of running outdoors again.  As you planning your training for your next 5k, 10 mile or marathon?  Did you know that Haute Barre can provide great benefits towards the running lifestyle?


Cross Training—Allows the body a different challenge of strengthening than what is brought on with running mile after mile.  Throughout the body, there are 3 types of muscle fibers, Type I, Type IIa, and Type IIb; Type I muscle fibers are considered slow twitch fibers meaning they are the endurance workhorses; Type IIa and IIb are fast twitch, quick to fire but quick to fatigue fibers.  Runners, especially distance runners, work the Type I muscle fibers most often.  With Barre, all 3 muscles fibers are worked, allowing an overall improvement in all parts of muscles and improving the tolerance of performing the repetitive motion of running.

Injury Prevention—Two injuries that are found within the running population are Patellofemoral Pain Syndrome (PFPS) and Iliotibial (IT) Band Syndrome.  PFPS is diagnosed in females more often than males and is related to poor tracking of the patella (knee cap) along the knee joint mostly due to the hip/knee angle.  IT Band Syndrome is related to the pain felt on the outside of the knee.  The IT band is a long tendon that originates from the Tensor Fascia Latae (TFL) muscle that sits on the outside of the hip.  The tendon runs along the outside of the thigh bone and attaches just distally to the knee joint.  With both of these pain syndromes, one huge culprit is weak abductors of the hip.  The abductors are the muscles that fire to move the leg out to the side of the body; they include: Gluteus medius, Gluteus minimus, Sartorius, TFL, and Piriformis.  Strengthening the abductors assists with better alignment and support of the hip/knee joints during movement and thus, can help stave off potential onset of pain in these joints.

Recovery—The stretching throughout class helps to lengthen out the muscles that have been working so hard to get you across the finish line.  The class also always time to refocus mental energy on preparing for the next race

Haute Barre Moves in the Spotlight:


Reverse Chair with Blue/Green Bands

Standing side leg lifts


The information provided in this article is meant to share general information regarding potential health benefits of Barre.  This information is not meant to diagnose nor treat any particular injury.  Haute Barre participants are encouraged to seek medical intervention from their primary physician or fabulous physical therapist before beginning this or any exercise program.


Pre-Wedding Motivation: Bridal Bootcamp

Getting married?!  We are thrilled to feature this pre-wedding motivation from Josey Stafford of Sixpence Events & Planning!

Bridal Bootcamp

by Josey Stafford, Sixpence Events & Planning

Wedding bells are in your future but so is a bridal bootcamp. You found the dress that you’re going to float down the aisle in and it’s absolutely perfect. Just one thing. You ordered the dress on the smaller size, thinking you’d easily shed those last 5 pounds. The other thing that’s on your mind? Your arms, sleeveless, for all to see, and that small jiggle that seems to send out sound waves every time you practice dance moves in front of the mirror. I get it, you want your friends and family, and those people you’ve not seen for a year to be impressed by your toned body peeking out under white tulle and lace. You want your toned up body to be immortalized in your wedding photos, so no matter what comes our way, no matter how many kids feed off of your body, you’ll have something to remember your youth by.


Haute Barre is an awesome way to get your butt into gear, but also your arms, your back, and your abs. I would know, I can still feel the burn(s) from a class two days ago. A class that I thought was mostly fun, went by way too quickly and didn’t even break a sweat in.


Here’s a few ways to get in shape, specifically designed for the bride-­to-­be who doesn’t love working out! Pre­-shower sprints. Before you shower try this quick routine, commit to do it every day until your wedding, it’ll be a good habit to get your blood pumping in the morning and you’ll actually be doing yourself a favor. If ever it gets too easy, increase your reps and go until it hurts! I’ve got you starting off easy, for those of us not motivated enough to just jump into a set of jacks.


Wall sit // Count to 30 | Increase to 60 | Increase to 100

Push ups // 10 Reps | Increase to 20 | Increase to 30

Bicycle Crunches // 10 each side | Increase 20 each side | Increase 30 each side

Squats // 15 Reps | Increase 30 Reps | Increase 50 Reps

3 Deep Breaths + a compliment


Weekly Walks. You’ve got a lot on your mind and plenty of stuff to talk about. Schedule a standing appointment with a gal pal or your brother, your best man, or your mom. Plan to meet for 1 hour and start your walk and talk. It’s not about burning calories, this is about connecting with a friend, getting fresh air, and being active! If you end your meet up with coffee or a snack, try to pick somewhere that has only healthy options, so you won’t be tempted by a 500 calorie coffee drink, or a sugary something.


Bridal Bootcamp with like minded brides and bridesmaids. It’s always easier to attend workout classes when you have an accountability partner, and since it’s not just you getting fancy for your wedding, why not invite a friend to sweat by your side?


The Haute Bride package includes unlimited classes for 3 months! Yes. please. Check it out right now!


Wishing you Prosperity, Love & Happiness,






Spring Community Detox: Breaking Down the Benefits

We are thrilled to partner with Marnie Dachis Marmet, Certified Health Coach from Zenful Life Coaching, for a Spring Detox!  Marnie shares the power of the Spring Detox in the following article.  Sign up now and then join Marnie for a Q&A session following the 11:15am Haute Burn class on Saturday, March 11th, from 12:30 – 1:30pm.  You’ll also have the opportunity to sample one of the signature smoothies from the detox!

Why Should I Detox in the Spring?

by Marnie Dachis Marmet, Certified Health Coach

The term “detox” scares off many people who think the word is synonymous with deprivation. However, I’m here to tell you that this is a common misunderstanding; Detox is one of the best choices you can make for your body.

Think of a detox as a reset button. When you push it, you begin to reset your emotional and physical health.

Of course, detox isn’t a complete health guarantee, but it starts the rebooting process.

Your body is a pretty amazing machine. One of its most important jobs is filtering out the thousands of toxins that you come into contact with on a daily basis.  Examples of these are: food additives, environmental contaminants, household and environmental chemicals, plastics, parabens in hair and beauty products, birth control, antibiotics, stress, and countless others.

Of course, though your body is designed to withstand harmful conditions, its toxicity limit is not absolute. So when toxicity levels surpass the body’s threshold, your body experiences “toxic overload.” It won’t be able to carry out its essential jobs, and it will show signs of breaking down. Toxic overload can lead to weight gain, blood sugar imbalances, gut imbalances, cellulite, wrinkles, exhaustion, even inflammatory diseases like asthma, allergies and arthritis.

Detox is the most efficient way to cleanse your body of toxins. Through clean eating, you’ll regenerate your liver, and cleanse your gut, lymphatic system, kidneys, lungs, and skin on a cellular level.  This can reduce or eliminate the inflammation caused by eating the wrong foods.

In addition to the physical benefits, detoxing also offers significant emotional benefits. You may experience an emotional and physical transformation. It’s not just cleansing your body of toxic waste, but it will purify your mind as well. One can relinquish all of the negative thoughts and emotions that prevent them from experiencing real health and happiness. Detox can bring a monumental mind shift into your life that can lead to magnificent things.

I will show you how to relinquish the hold that destructive emotions, harmful food addictions, and toxic stress have on your mind, body, and spirit. I will also show you how to slow down, rebalance, and to be conscious of the foods you eat, the thoughts you think, and the breaths you take.


For optimal energy, beauty, mood, and weight loss, the gallbladder and liver must be working optimally. According to Chinese medicine, detoxing in the spring is the best way to honor and restore these organs. The liver plays a critical role in your overall health. It has over 500 metabolic jobs, including the production of toxic bile, a means of natural detoxification. However, when the liver gets flooded with toxins and becomes congested, bile cannot be produced correctly. All of those toxins remain in your system and wreak havoc; it can lead to impaired digestion, bloating, acid reflux and other unpleasant complications. Also, according to Chinese medicine, the liver is related to anger. Therefore, as you cleanse your liver during a spring detox, you may notice a dramatic shift in your mindset.

Spring also honors the gallbladder. The primary role of the gallbladder is to store bile. If there are stones or blockages in the gallbladder from storing too much toxic bile, then you become tired, irritated, and constipated. One can develop severe stomachaches or even jaundice. A spring detox is a great way to clean out those “clogged pipes.” A Spring detox does not need to be difficult. It is not about deprivation, taking pills or powders.

What you get from my step-by-step detox:

1) Detox Guide

2) Recipe Guide

3) Suggested meals and shopping lists

4) Daily affirmations

5) Food Diary

6) Extra info on probiotics and liver loving foods

7) Daily email from me

Sign-up today. 14 Day Spring Detox http://zenfullifecoaching.com/spring-detox-2017

$97 (Just $7/day towards your health)*

*Register by March 11th and receive a complimentary 50-minute one-on-one coaching session with Marnie ($125 value)




Almonds: One of our Favorite Superfoods!

Almonds have always been my go to snack and are an essential in my workout bag and purse.  Not only are they convenient and delicious, they also pack a variety of health benefits into each tasty bite!

Today is National Almond Day and we couldn’t think of a better way to celebrate than by sharing the top 5 reasons that we LOVE almonds!! (1)

  1. Help with Weight Loss and Prevent Overeating

Healthy fats and dietary fiber aid in weight loss because they help you feel full, which curbs overeating and unhealthy snacking. Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals. You’re then less likely to experience a roller-coaster of energy dips and food cravings.

  1. Maintain Skin Health

Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging. Almonds’ healthy fats, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.

  1. Help Prevent Heart Disease and Heart Attacks

Almonds are rich in antioxidants and key nutrients that support heart health such as magnesium, copper, manganese, calcium and potassium.  These nutrients support healthy cholesterol and blood pressure levels as well as heart health and reduced inflammation.

  1. Support Healthy Brain Function

Almonds are often considered a superior brain food.  Almonds contain riboflavin and L-carnitine which are two key nutrients capable of positively affecting neurological activity and preventing cognitive decline.

  1. Increase Digestive Health

In addition to healthy fats and alkaline-forming molecules, almonds (especially the skin of almonds) contain probiotic components that help with digestion, detoxification and healthy bacterial growth within the gut flora — a key to actually utilizing nutrients from food and preventing nutrient deficiencies.

Grab a handful of almonds and enjoy National Almond Day!

PS – We are thrilled to feature this photograph from Willful.

Here’s a little background on Willful:

  • Willful is a Minneapolis based housewares brand started in 2012
  • They celebrated their 5 year anniversary yesterday, Feb. 15th 2017
  • Willful pecializes in hand crafted housewares featuring their very own exclusive, hand mixed rubber
  • Willful has become internationally recognized for their bold colors, bare woods, and organic textures.
  • Willful has been featured in magazines including Food network, Midwest Home, Minneapolis St. Paul Mag., Epicurious, Food & Wine.


Visit Willful’s site to learn more about their company and purchase their exclusive products.


Amber + The Haute Barre Family




Energizing Heart Healthy Valentine’s Smoothie Recipe

Energizing Heart Healthy Valentine’s Smoothie

Celebrate Valentine’s Day with our Energizing Heart Healthy Valentine’s Smoothie.

This smoothie is rich in antioxidants, magnesium, iron, protein and fiber.  PLUS, it has the added bonus of guilt-free, organic, caffeinated bliss to help you energize and give you the perfect pick-me-up.

Why is this important for heart health?

Magnesium and potassium are effective in lowering high blood pressure.  Fiber and antioxidants effectively reduce cholesterol in the arteries and vessels and lead to healthy cardiac health!

Here’s what each of the ingredients provide.

Coffee So Good Cashew Mocha

Juice So Good packs it all in with their Coffee So Good Cashew Mocha aka Caffeinated Bliss.  This delicious organic, dairy free, non-GMO drink includes Cashews, Cold-Press Peace Coffee, RAW Cacao, Agave Nectar, Filtered Water, Sea Salt and, most importantly, love. Did we mention, that’s all it contains?  No artificial colors, flavors, or sweeteners found here.


Strawberries are rich in antioxidants as well as many other nutrients, vitamins and minerals that contribute to overall health.  These include folate, potassium, fiber, and magnesium. Strawberries are also extremely high in vitamin C!

Chia Powder

Chia is the Mayan word for strength and signifies the power and significance of the plant among ancient civilizations.  Chia powder can keep you feeling energized and full longer as it contains easily digestible protein and is an excellent source of fiber and omega fatty acids.

Collagen Peptides

Collagen peptides supply amino acids that are needed to build new collagen. Collagen, the most abundant protein in the body, is part of the connective tissue for bones, muscles, blood cells, cartilage, arteries and organs. As you age, the production of collagen decreases.  This can lead to a variety of potential side effects.  Collagen supports healthy skin, hair and nails.  It also plays an important role in the building and support of joints.


Cacao is a top source of antioxidants, and it contains an abundance of magnesium and iron.


Energizing Heart Healthy Valentine’s Smoothie
Makes 1 serving

1-8oz bottle Coffee So Good Cashew Mocha*

1c strawberries

1 TBSP chia powder

1 scoop Collagen Peptides, optional

1 tsp cacao powder

Blend everything except the cacao powder together in a Vitamix or high-speed blender until smooth.

Finish with a sprinkle of cacao powder. Enjoy!


* Available nationwide in Whole Foods, select Targets, local Lunds & Byerlys and co-ops. If you can’t find Coffee So Good in your area, you can substitute a dairy-free mocha coffee beverage.

Cheers to a heart healthy you!


Amber + The Haute Barre Family




Shop with Purpose: Paisley + Sparrow

Style with a Story!

Today is Fashion Friday and we’re excited to introduce you to our dear friend, Jen from Paisley + Sparrow!  I first met Jen last August at the Brews and Brands event she hosted with another one of our awesome friends, Morgan from Construction 2 Style.  As soon as we met, I knew we would be friends.  Jen’s fun, witty, energetic AND she has an amazing sense of style.  Above everything else, though, the quality that attracted me to her most was her passion.  Her passion for making a difference; her passion for bringing good to the world and her passion for helping and supporting others.

Rewind a few years.  Jen went on the World Race where she spent one year working with ministries and non-profits around the world. “She was deeply impacted by the organizations who worked with women in a variety of difficult situations: women who were sex trafficked or abducted by the LRA, widows who were HIV positive, or girls who grew up as orphans. These organizations would provide women with counseling, education, medical support, and employment in order for the women to recover fully and live a hope filled life.”

When she returned to the States, Jen dreamed of creating a store with products that made a difference in the world. This dream and passion led her to found Paisley + Sparrow.  Her company’s purpose is best stated in the mission.

“To be a marketplace that carries only high quality, beautiful products where you can be confident that your purchases are making a difference in the world. We want you to be confident that with each purchase you make, you are giving a woman in Ethiopia a way to support her family, a marginalized woman in India a hopeful future, a woman recovering from addiction a second-chance, and the opportunity to change a life by your generosity. Thank you for helping us make a difference in the world.”

Paisley + Sparrow is best described as:

– Style with a story. Each piece is on trend with a story and purpose behind it.

-Unique pieces you won’t find all your friends wearing.

-Products that empower women by creating sustainable jobs for them to provide for themselves and their family.

-Timeless pieces, allowing you to wear them season after season, year after year.

If you haven’t had the opportunity to meet this inspiring MN girl who is making a difference or shop her fashion forward styles, join us on Saturday, Feb 4th, for Hit the Barre with Paisley + Sparrow benefiting Tubman.   We’ll sweat, shop, sip AND make a difference!  Also, check out Jen’s blog post on going from the gym to brunch in style!

We’ll see you at the barre!


Amber + The Haute Barre Family