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7 Reasons Why Sleep is Vital to Wellness

posted on:
December 28, 2018
posted by:
categories:
Enhance lifestyle

If you are staying up all night watching television or playing computer games, then you aren’t getting enough sleep, and this is detrimental for your health in a variety of ways. Here are some of the ways that lack of sleep can affect your mind and body along with why you should make sleep a priority.

Way 1: Having a Poor Immune System

When you are experiencing frequent illnesses, it is often caused by having a poor immune system. While you are sleeping, your body’s glands produce hormones that strengthen your immunity levels. If you are sick, then your physician will tell you to sleep so that your body’s immune system heals you naturally. Begin to sleep the appropriate number of hours each night so that you aren’t sick as often.

Way 2: Becoming Grumpy

If you are grumpy with your spouse and children, then this behavior is frequently caused by lack of sleep. When you aren’t sleeping enough, it can affect the emotional center of your brain, making you unable to tolerate annoying behavior from others. Make sure to go to bed at the same time each night to regulate your body’s circadian rhythms so that you sleep better.

Way 3: Low Energy Levels

You shouldn’t need to drink several cups of coffee or tea in the morning while you try to wake-up. If you are sleeping for seven to nine hours each night, then you will have a higher level of physical energy so that you can eat a nutritious breakfast before beginning your day at work, home or school.

Way 4: Inability to Learn

You already know children must have enough sleep to learn new concepts in school, but you also must have enough sleep to understand how to perform your job. If you can’t learn new information at work, then you should begin sleeping more each night in a quiet and dark bedroom.

Way 5: Gaining Weight

If you are gaining weight, then check your nightly sleeping schedule. New studies reveal that lack of sleep can change your body’s metabolism, leading to excess weight. Make sure to go to bed earlier each night so that you can begin to lose weight.

Way 6: Developing High Blood Pressure

When you have high blood pressure, in addition to eating a healthy low-sodium diet and exercising, you should sleep at least eight hours each night. Sleeping helps your body overcome the effects of the stress hormones that your body’s glands produce throughout the day. One of these hormones is cortisol, and it is a chemical that leads to gaining weight.

Way 7: Developing Chronic Depression

If you aren’t sleeping enough on a routine basis, then you are more likely to develop depression. When you suspect that you have a sleep problem such as sleep apnea or a circadian rhythm disorder, you should visit a specialist who can help you overcome the conditions so that you can sleep more each night.

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How to Increase Your Mindfulness

posted on:
December 19, 2018
posted by:
categories:
Enhance lifestyle

Mindfulness is the practice of remaining aware and observant of your surroundings at all times, even in the most stressful situations. Increasing and improving mindfulness is a way to find freedom from stress, anxiety, and mental anguish that is often triggered by outside sources and external factors in everyday life.

Simple Daily Meditation

Meditation does not have to involve fancy clothing or special spaces in the home. In fact, daily meditation only requires 10 minutes each day and a comfortable place to sit. Integrating a 10-minute meditation session into your daily routine is a way to learn to cherish silence and being alone with your thoughts. Use meditation to deflect negativity while overcoming self-defeating thought patterns.

Breathing Exercises

Are you always aware of your breathing? Most people are not. With hectic and busy lives, breathing properly often gets left on the backburner, which adds to stress and feelings of being overwhelmed. Each day while meditating, practice breathing in slowly through your nose and exhaling deeply through your mouth. Simple breathing exercises drastically affect the physiological aspect of the nervous system in the body, instantly providing a calming sensation.

Spend Time in Nature

Spending time in nature is not just a cliché. It is extremely beneficial to ground yourself and to feel less weight on your shoulders. Go for a walk and leave your phone or music player behind to truly disconnect from a busy and at times, overbearing lifestyle. Nature helps to alleviate stress while also providing you with the opportunity to clear your thoughts and solve problems that are otherwise contributing to the stress and anxiety you experience each day.

Create Lists

When life becomes busy and your schedule is full, keeping lists can help to maintain your sanity. Create shopping lists and tasks for each week to prevent yourself from feeling discombobulated or overwhelmed at the thought of simply managing all of your to-dos in your head.

Take Pride in Household Chores

While chores do not always sound appealing when you are stressed and burnt out, they can become a source of joy and fulfillment. Remain mindful with each chore you complete to gain a sense of accomplishment rather than holding onto feelings of dread typically associated with chores. Maximize the effort you put into completing household chores to maintain a healthy and clean living environment. A home that is organized, clean, and welcoming is much easier to live in while remaining calm and stress-free.

Improve Your Food Choices

Remain mindful each time you create a meal or choose to eat. Learn more about diet and nutrition to ensure your body is receiving proper vitamins, minerals, and nutrients at each meal. Spend time diving into cooking and baking to relax your mind while focusing on fueling your body and providing it with the healthiest and heartiest ingredients possible.

Mindfulness is extremely beneficial in all aspects of life, whether you are struggling with your career or juggling an entire household of children. With the right mindfulness exercises and tools, rediscover how to listen to and respond to your mind without feeling defeated each day.

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Advanced Stretching Techniques

posted on:
December 12, 2018
posted by:
categories:
Baby Bounce Back, Pure Technique

Advanced Stretching Techniques

Stretching is an important habit to get into no matter what your line of work or level of exercise – it keeps the muscles limber and prevents tears, keeps joints strong and provides a great resting activity to achieve deeper levels of calm. At higher levels of mastery, more complex techniques can take your stretch to the next level – these are just a few of the ones you can consider.

Resistance Band Stretches

In basic stretches, the only tool necessary is the human body and maybe a yoga mat – but for more complex stretches, use of a resistance band can elevate your workout. Although there are any resistance band workouts, this process is one of the most simple.

  1. Wrap the resistance band around something above head height – it often helps to have two points of stress here. Pull-up bars that mount onto doorways can pull great double duty here.
  2. Either face the band’s mount or face away – if you’re facing away, you’re going to work out your pecs, or towards to work out your lats.
  3. Take hold of the band with one arm, straightening as much as possible, and lean away until you feel tension through that limb.
  4. Hold this stretch for 30 seconds to a minute depending on limberness.

 Advanced Yoga Poses

Whether you’re stretching to prepare for a workout or just to relax, implementing yoga in your stretch routine can be a great way to center your body’s balance – particularly with standing poses such as the Tree, which when performed properly tones muscles throughout the body and serves as a natural remedy for flat feet. The Tree is one of the most basic poses or ‘asanas’.

More advanced poses include ones like the Dragon, a ground pose that compresses the spine and hips to hone the hamstrings and other muscles in the lower body.

 Utilize Cartwheels and Gymnastics

Often, people with a long history of stretching find that gymnastic techniques come easier to them than to laymen – a result of the simple fact that the two exercises feed into one another. Gymnasts need to be limber and capable of rhythmic movement, which stretching bolsters – but performing gymnastics can also serve as an invaluable method of resistance and impact therapy whilst stretching.

 

In performing a cartwheel, for example, the rotation of the body’s limbs allows for a relatively simple movement that puts the body’s weight on a rapid assortment of muscles in a short period of time – these muscles are worked in a way that doesn’t result in actual bulking, which would prove counter-intuitive to advanced stretches.

There are a wide range of options for those looking to improve their stretching techniques, and these are only a few – as you become more advanced you’ll learn more and more methods of improving your flexibility and tone.

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5 Ways Barre Can Help You

posted on:
December 5, 2018
posted by:
categories:
Baby Bounce Back

5 Ways Barre Can Help You

Looking for a total body transformation? Barre is one of the best options when it comes to getting into the best shape of your life. Targeting every area of the body in ways you never thought possible, barre provides a complete workout, as well as a total fitness mindset makeover. Ready to learn more about how barre is a game changer?

  1. Use Barre to Build a Toned Body

Barre workouts turn the routines found in a traditional barre class into functional fitness practices. With barre, you get the amazing athletic benefits of a dance class, as you train the same way a dancer does. For example, with traditional barre, the moves focus on strengthening the thighs, glutes, legs, and core as ballerinas must build up their muscle strength to perform. By practicing barre regularly, you’ll be able to improve your endurance, and train harder each time as you push forward to create your own version of a toned barre-built body.

  1. Barre Classes Improve Your Core Strength

Most fitness routines attempt core conditioning through a variety of ab-targeting workouts. Through the transformative methods of barre training, you’ll find that the strength of your core has drastically improved. Moreover, with barre, the core is strengthened through specific moves that work the whole body, while working the core as well.

As you train more frequently with barre, you’ll find that with every plie and lunge, your body is stronger and more stabilized. It is through techniques like this that you’ll find your body transformation start to take place.

  1. Flexibility is Another Huge Plus with Barre

As barre adopts the standard techniques of a typical barre class, you’ll find your body starting to move more fluidly. With each stretch and dance move, you’ll be able to move more freely. While serious barre classes can get intense, each session of barre should be serious about their stretching as well. This will help to remove any tightness in your body after you’ve exercised.

  1. Barre Encourages Motor Fitness and Enhances Your Memory

Through barre, you’ll be able to improve your body and mind connection. With every new sequence or routine, you’ll find that it isn’t just your body that has gotten stronger. Any program or class that encourages you to think while doing the moves will help enhance your mental agility. By having to train for a specific dance, you’re forcing your body and mind to work together: the body building its strength and the mind strengthening its memory.

  1. With Barre, You’ll Fall in Love with Fitness Again

It’s all too common for people to quit their workout program because they’ve gotten bored or simply don’t like it anymore. Thankfully, this isn’t the case with barre. Those that love barre look forward to their next workout. Bringing you the best of fitness and the excitement and passion of dance, barre really is easy to fall for.

A fitness class that can change your life? Barre will do that. Let these five truths convince you to sign up for your first or next barre class today. You’re building your body through dance–what could be better?

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Basic Stretches for Beginners

posted on:
November 28, 2018
posted by:
categories:
Enhance lifestyle

In order to enter into the world of stretching and exercising, one must first perfect basic stretches for beginners in order to get their body into the shape it needs to be in to conduct these moves. If not done properly, stretching and exercising could cause serious damage and injury to the body. It is extremely important to understand the limits when it comes to our own bodies and to not push past our boundary of endurance. To ensure your safety when it comes to performing harder stretches and exercises, you should first master these basic moves for beginners to create flexibility in your body.

  1. The first stretch to take a closer look at is called “The Runner’s Stretch.” This exercise utilizes a lunging position that helps to stretch out your leg and core stomach muscles. Taking turns alternating between your rights and left legs, the bent leg stretches out in front of you while your fingertips are placed on the floor. Don’t forget to breathe in and exhale slowly while performing this exercise.
  2. The second stretch that will help with your flexibility in the beginning of your exercising journey is called “The Standing Side Stretch.” This exercise starts you off by standing as straight as a tree, with your legs locked together and your arms above your head. Take turns slowly bending your body to the right side and to the left. It is most effective if you take five long, slow, deep breaths each time you are leaning to either side.
  3. The third stretch that will help you in the long run is called “The Forward Hang.” This exercise starts you off by placing your arms behind your back and interlocking your fingers together. Then you simply bend at your waist, keeping your arms behind your back and extending them towards your head. Again, don’t forget to take deep breaths to keep your heartbeat steady.
  4. The fourth stretch that will increase your ability to perform harder exercises further down the road is called “The Low Lunge Arch”. Similar to that of “The Runner’s Stretch”, you start out in a lunging position, with one leg bent and the other extended behind you. You then proceed to sweep your arms above your head while keeping your leg extending as far back as possible (keeping your comfort and safety in mind).
  5. The fifth exercise to take a look at is called “The Seated Back Twist.” Sitting on the floor with your legs held straight out in front of you; bend over knee over the other leg. Twist your body away from your bent knee. Alternate sides, remembering to take deep breaths for five seconds.
  6. The last exercise to examine is called “The Bound Angle.” Sitting cross-legged on the floor, carefully touch the soles of your feet to one another. Your knees should be as close to the ground as possible. Lean forward to place your palms on the ground and hold this pose for five seconds as you take deep breaths.

While these stretches may seem simple enough at the time, they will definitely help you in the long run to prepare you for harder circumstances. Without gaining flexibility and strength in the beginning stages, it will be very difficult, if not impossible, to be able to challenge yourself to harder exercises down the road.

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6 Ways Fitness Improves Your Life

posted on:
November 21, 2018
posted by:
categories:
Enhance lifestyle

6 Ways Fitness Improves Your Life

Most people want to improve their lives, but they don’t know how to start. Physical fitness may not be at the top of the agenda, but it should be. Deciding to exercise can improve your life in more ways than just being physically fit. Fitness improves physical, mental, and emotional health, and it can lay the foundation for better relationships with others and with you.

  1. Physical Health

Most people start exercising to better their physical health, and it works. People can maintain their mobility and vitality for longer by exercising a few times a week. Exercise boosts immunity, so those who exercise regularly also have lower risk of diseases like diabetes and heart disease. While physical health is a primary concern, when people exercise they see their overall health improve.

  1. Stress

Stress is necessary, but excess stress can be a destructive force. Exercising regularly minimizes anxiety; those who exercise also have lower reaction to stressful situations. They are also more likely to kick the bad habits that cause their stress. Stress has mental and emotional impacts as well as the obvious physical ones, so it would be wise to channel ill-managed stress through exercise.

  1. Emotional Health

Exercise will helps with improving body image, and while this may be a physical benefit, people are emotionally attached to their bodies as well as physically. Improved body image does wonders for confidence. Additionally, exercise releases endorphins (feel-good chemicals); exercise boosts mood, and it wards off depression. Exercise lessens negative emotions, so for those who find negative feelings overcoming, they should implement an exercise routine.

  1. Mental Vitality

Regular exercise helps to counteract the deterioration of the brain over time. When people exercise, blood flow to the brain increases. Physical activity (particularly aerobic activity) improves cognitive function. Regular exercise can strengthen memory and decrease odds of developing dementia (like Alzheimer’s). Mental fitness is as much a concern as the physical, so accomplishing fitness goals first thing in the morning aids your thinking throughout the day.

  1. Sleep

Issues with sleep are prevalent, particularly for people who live more sedentary lifestyles. Exercise is a natural remedy for insomnia, and quality of sleep is increased with regular exercise. Exercise decreases the need for sleep aids and the time it takes to fall asleep. The quality of sleep affects the quality of the day ahead. Sleep time should be respected, just like the time it takes to exercise.

  1. Relationships

Problems in relationships, not just romantic ones, could result from any of the more personal issues listed above. People get stressed, in bad moods, in poor health; they get caught making bad decisions day after day, and these decisions affect our relationships. In intimate relationships, regular exercise can make sex feel better (and more possible). Exercise makes the body stronger and increases stamina. (Additionally, for men, exercise helps with erectile dysfunction.) In all relationships, exercise can help by putting you in a better mood and changing the way you think.

Conclusion

Fitness isn’t a top priority for everyone, but exercising regularly leads to making better decisions in your everyday lives. Improving your fitness doesn’t just improve your physical, mental, and emotional health; being fit isn’t just about having less stress and better sleep. Fitness improves your relationships with others, but most importantly, it improves the relationship you have with yourself.

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Wellness Secrets of the Past

posted on:
November 15, 2018
posted by:
categories:
Enhance lifestyle

Wellness Secrets of the Past

Modern medical science has made great strides in improving our health and well-being. It seems like we learn something new every day. But for all the benefits of life in the twenty-first century, there are some things that our grandparents knew better than we do about living a healthy, happy life.

A Home cooked Meal

Today, speed and convenience often rule our food choices. We pick up breakfast at Starbucks or Dunkin’ Donuts, heat a prepared microwave meal for lunch, and go through a fast-food drive-thru for dinner. Our grandparents didn’t have those options—and they were better off for it. They prepared their meals at home with whole foods and then sat together at the table to eat, without the distractions of the television or a computer. The result: They ate less and ate more real, whole foods.

Early to Bed, Early to Rise

Ben Franklin was on to something. Getting enough sleep—about seven hours a night for adults—is essential to our health. Poor sleep habits can weaken your immune system and contribute to obesity, heart disease, high blood pressure, and diabetes. Moreover, studies have found that early risers tend to be more successful. They are more proactive and persistent, and they procrastinate less. An early rise can also reduce stress by giving you time to prepare for the day, including having a healthy, sit-down breakfast.

Community IRL

With the Internet, social media, and 24/7 news channels, it can seem like we’re more connected than ever. Yet, in real life, many of us are more isolated and lonelier than ever. Researchers are sounding the alarm of the health effects of social isolation, including greater risk of an early death. Robert Putnam, in his book Bowling Alone, noted that our grandparents were much more likely to be involved in the community through church, social clubs, and civic organizations. These real-life connections can reduce stress, guard against depression, and increase physical activity.

As the Garden Grows

Whether tending a victory garden during World War II or managing a whole farm, our grandparents were much more likely to grow at least some of their own food than we are today. As a result, they had access to fresh, usually organic, food. Gardening also kept them physically active and got them out into the fresh air and sunshine. The health benefits of gardening include lowered stress, a strengthened immune system, reduced depression, and even a lower risk of dementia in later life.

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Barre 101 – Barre Fitness for Beginners

posted on:
November 8, 2018
posted by:
categories:
Pure Lifestyle, Pure Technique

Are you looking for a low impact workout that will strengthen your core, tone your entire body, and be fun and challenging in the process? Look no further than Barre Fitness. This ballet based workout craze is growing in popularity as women and men alike have started to look for new ways to incorporate isometric strength training into their gym routines. But what is Barre fitness? Who is it a good fit for? And how much does it cost you to get started?

What is Barre Fitness?

While specific details of your workout will vary based upon your instructor, there are some things that most barre fitness classes have in common. Barre is a form of isometric strength training that incorporates the use of a ballet barre. Generally, classes of ten to thirty participants share a studio space and spend thirty minutes to one-hour practicing and holding basic ballet, yoga and Pilates poses. Barre focuses on form and improving core strength, making it an ideal low impact workout for a variety of people.

Is Barre a good workout for me?

Unlike many exercise programs which require a high level of physical fitness or prior expertise, Barre is very beginner friendly and adaptable to different skill sets and ability levels. You don’t have to be a professional ballerina or even a good dancer to have success with barre. If you want to improve your posture, increase core strength, become more flexible, improve muscle tone or just break up the monotony of your normal gym routine, you should definitely give barre a try.

Professional athletes have been taking Ballet for years to improve their agility and help resilience in recovering from injury. In 1959, London ballerina Lotte Berk combined physical therapy exercises with ballet positions and moves to create a workout routine that would build strength, resilience and stamina while remaining low impact enough for those recovering from serious injuries. The result is a workout that focuses on slow and steady movement and is adaptable to wherever you are on your personal fitness journey.

How much will it cost me to get started?

The costs of actual classes will vary from instructor to instructor, but there is virtually no start-up cost for Barre fitness. Unlike actual ballet, you don’t need to purchase leotards or special shoes– in fact; you can do the class barefoot. Most gyms will provide each participant with a yoga mat, resistance bands, and a workout ball if needed for the class. Once you have given Barre a try, you can even do the majority of the exercises you learn in the privacy and comfort of your own home. If you decide to stick with the program, you might consider investing in some ankle weights to provide additional resistance to your workout.

Barre is an easy, fun and adaptable workout for the young and young at heart. With virtually no cost to get started and practical, Pilates inspired isometrics that are easy to do at home, it’s no wonder this fitness phenomenon is sweeping the country!

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4 Reasons to Focus on Mindfulness

posted on:
October 24, 2018
posted by:
categories:
Enhance lifestyle

Mindfulness started out as something only experienced meditators were familiar with and wasn’t really a mainstream way of approaching your thoughts and cognition for a long time. Recently, however, mindfulness has reached the mainstream, for good reasons. There are a huge number of benefits of practicing mindfulness in your daily life. Here are 4 good reasons to focus on mindfulness and incorporate it into your daily life.

Mindfulness Lowers Stress Levels

Mindfulness meditation and mindfulness cognitive behavioral therapy has, in many different studies, been clinically shown to reduce stress levels in those who practice it. In one study there was a direct correlation between a subject’s level of mindfulness and a lowering of cortisol levels.

Cortisol is a hormone that is produced when you are stressed out, and this link indicates that practicing mindfulness reducing the levels of cortisol in the body due to less stress levels across the board. Part of the reason mindfulness reduces stress is due to learning to r-perceive your thoughts and develop a different relationship with them.

Mindfulness Boosts Your Working Memory

Mindfulness has been shown to boost working memory and increases the ability to learn. Mindfulness physically changes the brain by increasing the amount of grey matter in the hippocampus, the brain area that is responsible for both these things. In one study, people who went through 8-week intensive mindfulness meditation training showed significant increases in the grey matter in their hippocampi.

Mindfulness Calms Anxiety-Causing Ruminations

One way that mindfulness can improve your life is by changing how you relate to your thoughts, your ability to control your thoughts and your emotional responses. These tools help to reduce anxiety causes ruminations that lead to mental distress and spiked anxiety. Focusing on past decisions, too much on the future or just rushing thoughts in general feeds into rumination and causes high levels of anxiety. Learning to be mindful helps you better cope with thoughts that might cause anxiety. In one study, a group of medical students who underwent mindfulness training showed markedly less levels of anxiety and depression after 9 weeks in contrast to the control group, who saw increased or stable levels of the same emotions.

Mindfulness Increases Day-to-Day Focus

Mindfulness has been shown to increase a person’s ability to focus and improve their overall attention span. In one study, a group of experienced mindfulness meditators had their attention tested against those who had never practiced mindfulness before. The experienced group had much higher levels of attention and focus than the non-practicing control group. It is postulated that this is due to the fact that mindfulness mediation actually helps create and strengthen different neural networks that are involved with attention and focus.

Mindfulness is a simple habit that can radically change your life. Mindfulness has not only been shown to improve mental health but to also make helpful physical changes in the brain and different hormone levels. Give it a try and reap the benefits of this simple, effective technique.

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How to Find Time for Fitness

posted on:
October 17, 2018
posted by:
categories:
Enhance lifestyle

Most of us understand that physical activity is an important part of living a healthy life, but many people still fail to get enough exercise on a daily basis. Our lives seem so busy and yet it’s vital to make the time to get fit and stay healthy. These suggestions can help you find the time for fitness, even when you may think your lifestyle is too hectic.

Schedule an Appointment

Just as you would mark your calendar, when you have an important meeting, you can also use your calendar to schedule regular exercise sessions. By marking it down in writing, you’ll be more likely to stick to your plans. This will help you force yourself to work your plans around your workouts, just as you would with any other appointment.

Don’t Work out Alone

If it’s just up to you, you’ll be more inclined to skip workouts, or to shorten them. However, if you take a friend to the gym with you, you can keep each other motivated. This will ensure you each get the most out of every workout. Alternatively, if you jog, bicycle, or do some other outdoor activity, bringing the family dog along will keep you motivated through his own energized excitement.

Start Slow

Even just a five-minute walk around the block is better than not getting any exercise at all. Starting slowly like this can also provide the time, when you think you’re too busy to fit a regular workout into your day. When at work, you can divide your lunch break in half and devote one half of the time to going for a walk. This can help you burn those lunchtime calories, especially if you spend much of your workday in a seated position.

Stay Active, Whenever Possible

Another way to fit your fitness goals into your day is to do them, while you’re doing other things. For instance, stay off the sofa, while you’re watching television. Instead, do yoga poses, stretches, or other exercises, while you watch your favorite shows. If you have a bicycle, or a treadmill, set it up in front of the television.

Pay for Your Workouts

One of the best ways to stay dedicated to any endeavor is to pay for it. When something costs us money, we’re far more likely to stick with it. Paying for martial arts classes, joining a gym, or paying the entry fee on a competition are just a few ways money will motivate you to find time to work out.

Incorporate Walking into Your Day

There are literally dozens of ways of doing this and you probably don’t give many of them a second thought. For instance, when you go to use the elevator, do you ever consider taking the stairs? You might also choose to park in the farthest parking spaces to ensure you’ll get a better walk. Instead of calling the office down the hall, walk there. Physical activity can be incorporated into almost everything we do on a daily basis.

Getting any physical activity on a day to day basis is important to your health. While finding time to walk may seem insufficient, compared to your fitness goals, it’s a start. Once you begin exercising and begin to observe the positive effects it has on you, you’ll start looking for ways to get more intense and longer workouts. Eventually, you may wonder why you didn’t catch the fitness bug sooner.

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