THE JANUARY CHALLENGE JAN 7TH FEB 3RD BALANCED IN BODY

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Naomi Mabel Cooper
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1 THE JANUARY CHALLENGE JAN 7TH FEB 3RD BALANCED IN BODY A month of guided movement and mindfulness designed to help you step into your inherent strength, sharpen your focus, and trust your intuition. x WELCOME GUIDE / / / The barre3 January Challenge Page 1

2 Welcome to the January Challenge! january I d like to start by asking you to do something radical: Forget everything you know about fitness challenges. This month is not about fixing yourself it s about trusting yourself. Together with Headspace, we re giving you the tools to help you step into your inherent strength and unlock your potential by building a mind-body connection. We ll practice honoring our truth in the moment rather than striving for an unattainable ideal and we ll discover how doing this allows us to feel more connected, more present, and empowered from within. This is going to be a transformational month, and I am so excited to be on the journey with you. It all kicks off Monday, January 7th, but in the meantime, take a few minutes to browse through this guide (especially the How it Works page) and get familiar with the program. And remember, we re here to support you every step of the way. Warmly, Sadie Lincoln barre3 CEO and Co-founder WELCOME GUIDE / / / The barre3 January Challenge Page 2

3 HOW IT WORKS Daily guidance to help you reach your goals. A curated barre3 x Headspace plan will be delivered to your 2. inbox each Sunday. 1. YOUR BARRE3 PRACTICE YOUR WEEKLY PLAN Balance your body. Find empowerment from within. DATES TO REMEMBER Today Your access to barre3 classes kicks in right away no need to wait until Day 1 to start moving! January 6th Your month of access to Headspace unlocks. Check your Week 1 plan for details on how to log in. January 7th The challenge begins! February 3rd Last day of the challenge but we have a hunch you re going to want to keep this good thing going. Schedule your classes for the next couple of weeks to keep your momentum strong. Whether you re joining us in-studio or online, you ll experience brand-new barre3 Online workouts each week and for those joining us in-studio, get ready for full 60-minute classes with hands-on guidance. For those new to barre3, we find that a minimum of three workouts a week is the ideal way to experience all the benefits, but remember: You are your own best teacher. Some weeks, you might feel you need more than that; other weeks, you may want to dial back on the workouts and focus more on your mindfulness practice. Ask yourself each day what you need, and honor that. 3. YOUR HEADSPACE MEDITATIONS Brilliant things happen in calm minds. Each day you ll be guided through Headspace meditations, curated specifically to help you deepen your barre3 practice. Whether you practice at the same time every day or experiment with different times, set aside time each day to complete your meditation. WELCOME GUIDE / / / The barre3 January Challenge Page 3

4 Tip: Mix it up! If you re a regular in the noon class, try an early-morning session one day. If you always do 30-minute online workouts, experiment with a 10- or 60-minute option. You ll be surprised at how variety can give you a fresh perspective and renewed energy. JANUARY S M T W T F S Happy New Year! HEADSPACE Challenge ACCESS IG+FB: B3 MAG: begins! UNLOCKS #bempowered 10-minute live Empowered Check your #barre3 workout Women We Week 1 plan for giveaway winner Love details, delivered B3 Fundamentals announced to your inbox! with Lisa Week 2 plan delivered to your inbox! Andrew shares how to use barre3 basics to find balance B3 MAG: Empowered Women We Love B3 MAG: Empowered Women We Love Stay strong! IG LIVE: Master Trainers Harper and Lisa dish about the evolved barre3 class #bempowered #barre3 giveaway winner announced Don t forget to enter the #bempowered #barre3 giveaway IG+FB: 10-minute live workout Almost halfway there! Week 3 plan delivered to your inbox! Allison on how to shift imbalances Invite a friend to class! B3 MAG: Empowered Women We Love What do you need today? #bempowered #barre3 giveaway winner announced IG+FB: 10-minute live workout Week 4 plan delivered to your inbox! Sara-Catherine talks selfacceptance B3 MAG: Empowered Women We Love #bempowered #barre3 giveaway winner announced IG+FB: 10-minute live workout You did it! Nice job. WELCOME GUIDE / / / The barre3 January Challenge Page 4

WHAT IS BARRE3? Barre3 is a full-body balanced workout combining strength-conditioning, cardio, and mindfulness. The transformative power of our workout is more than just physical.

5 WHAT IS BARRE3? Barre3 is a full-body balanced workout combining strength-conditioning, cardio, and mindfulness. The transformative power of our workout is more than just physical. Barre3 isn t just about the hour you spend strengthening and balancing your body; it s about the empowerment you carry with you the other 23 hours of the day. Remember, your access to barre3 classes kicks in right away! WELCOME GUIDE / / / The barre3 January Challenge Page 5

WHAT IS HEADSPACE? A global leader in meditation and mindfulness, Headspace was founded in 2010 with the goal of improving health and happiness around the world.

6 WHAT IS HEADSPACE? A global leader in meditation and mindfulness, Headspace was founded in 2010 with the goal of improving health and happiness around the world. Through its meditation app and online offerings, Headspace has already reached nearly 36 million users in 190 countries. We worked closely with the experts at Headspace to curate meditations that will support and enhance your month of mindful movement, helping you deepen your barre3 practice and honor your truth. Headspace access unlocks January 6th WELCOME GUIDE Page 6

HOW MINDFULNESS CAN TRANSFORM YOUR WORKOUT If you ve never incorporated mindfulness into your fitness regimen, the prospect can feel daunting. Where do I start?

7 HOW MINDFULNESS CAN TRANSFORM YOUR WORKOUT If you ve never incorporated mindfulness into your fitness regimen, the prospect can feel daunting. Where do I start? How do I know if I m doing it correctly? And why, exactly, am I doing this again? We sat down with Sadie Lincoln, CEO and Co-founder of barre3, and Andy Puddicombe, Co-founder of Headspace, for a conversation on the why behind the mindfulness element to The January Challenge. EMPOWERED FROM WITHIN WELCOME GUIDE / / / The barre3 January Challenge Page 7

8 Q: Andy, you describe meditation as exercise for the mind. Why do we need to exercise our minds, and what are the benefits? ANDY: When we train our mind through meditation, we actually increase blood flow to areas of the brain that are important for self-regulation and feelings of wellbeing. This in turn leads to a process called neuroplasticity, where the cortex in those areas gets thicker and stronger. This is similar to when we train the body, focusing on specific muscles. Of course, in order to experience those benefits, it s important that we meditate regularly, just as it is with physical exercise. When we meditate, we are training, or exercising, a very specific aspect of the mind: that of awareness and compassion. We are not looking to exercise the thinking mind that gets plenty of exercise already! Instead, we are learning to step back from all that inner dialogue to witness it from a place of calm, clarity, empathy, and understanding. When we practice in this way, we not only experience greater peace of mind, but typically more focus, increased compassion, less anxiety and stress, and less reactivity, too. Q: How does combining mindfulness with physical exercise elevate your workout? SADIE: We view each workout as a way to practice living our lives intentionally and with purpose. Sure we build muscle and sweat, but we also build our be-present muscle and our ability to inhabit our bodies and life in a powerful way. When we work out on autopilot and without the discipline of focusing inward, we miss out on the gift of body wisdom and learning to be empowered from within. Q: Andy, can you talk about the benefits of applying mindfulness to movement? ANDY: It is impossible to engage in conscious movement without the presence of awareness. So often we move through habit, through our conditioned patterns, half-lost in thought. Often we may not even realize that this is taking place. But when we bring awareness or mindfulness into our physical activity, we start to see these patterns more clearly, offering us the opportunity to pause, let go of that pattern, and consciously apply a new direction. We also tend to find that quality of flow more easily, where we are moving with relaxed focus. This approach can not only help reduce the risk of injury, it can also transform our ability, whilst increasing our enjoyment of an activity. Q: Sadie, can you talk about how this is connected not just to the January Challenge, but also to barre3 s overall mission? SADIE: Intentional movement is at the heart of our vision to redefine what success in fitness is. Instead of working out to get a desired future outcome, we set the intention to work out in a way that honors what your body needs in the moment. Barre3 is a practice of being at home and safe in your body, just as it is. This is a new way of thinking about exercise, and I believe this shift will transform our relationship with fitness in a very positive and remarkable way. Exercise doesn t need to be a chore. Exercise can be something that is personal and incredibly rewarding. For the full article visit the B3 Magazine. WELCOME GUIDE / / / The barre3 January Challenge Page 8

9 THE B3 SHOP Gear up for your month of mindful movement with 20% off in the B3 Shop.* To redeem, enter the promo code JANUARY20 at checkout. The B3 MINDFULNESS COLLECTION has everything you need to support your practice. Manduka Meditation Pillow Script Muscle Tank B3 Shine Candle B3 x DYI Marble Legging Sage + Crystal Kit *One use per customer; expires February 3, 2019 WELCOME GUIDE / / / The barre3 January Challenge Page 9

STAY CONNECTED Let us know you re all in for the challenge!

Don t forget to tag us we ll be looking for your upload and can t wait to

#bempowered #barre3 You ll be entered for a chance to win a 1-year

10 STAY CONNECTED Let us know you re all in for the challenge! Download one of the images below and share it on Instagram. Don t forget to tag us we ll be looking for your upload and can t wait to connect with you. Click #bempowered #barre3 Giveaway To enter, post a photo on Instagram and caption your story: I feel empowered from within when. #bempowered #barre3 You ll be entered for a chance to win a 1-year subscription to barre3 Online or 1 month of unlimited classes to your local studio. Winners chosen every Friday through Feb 8th. Official Terms & Conditions. WELCOME GUIDE Page 10

11 I AM ENOUGH #bempowered #barre3 WELCOME GUIDE / / / The barre3 January Challenge Page 11

Bonus Training: How To Change Your Life

Bonus Training: How To Change Your Life By Clare Josa Author NLP Trainer Meditation Teacher Happiness Experimenter Welcome! Hello! And welcome to your first Gratitude Inner Circle bonus training. I m really