The Star: June 22, 2017



On pointe

want a ballerina style pyhsique like

natalie portman in the black swan....then give

barre fitness a twirl.

Has anyone asked you to try barre

fitness? While barre has origins in dance,

the rhythmically challenged shouldn’t

worry. Most barre classes follow the same

basic structure. You’ll most likely start with

a warm-up, then move in to some planking

and push-ups, do a series of arm exercises

(sometimes with hand weights), and then

continue at the bar with a lower-body

section to work your bigger muscles like the

quads, glutes and calves. You’ll also put your

core to action with a series of either bar or

mat based exercises. A class will finish off

with some relaxation and stretching.

The isometric contractions that make up

the bulk of a barre class occur when the

muscle tenses without changing length.

Isometric exercise is a great way to maintain

muscle strength.

If you’re wanting to sculpt a leaner longerlooking

and more graceful physique aka

Natalie Portman in Black Swan then here

we breakdown the different types of Barre

training for you.



Ballet meets yoga and pilates

Using a yoga mat, ball and ballet barre.


Similar to Barre3 but with a cardio kick.

Ball, ballet barre and hand weights.


Created by celebrity fitness instructor

Tracey Mallett.

Ball, ballet barre and resistance bar.


• toned arms and back

• sculpted thighs and lifted seat

• strong, flat abdomen

• firm elongated muscles

• improvement in your coordination

• increased flexibility and posture including

improvement in your overall postural


• strength and endurance

• increase in energy and body awareness

Lyndal Woodham brought Bootybarre to New Zealand, back in 2013 and in 2015

she had the honour of becoming the NZ Master Trainer for Bootybarre, enabling

her to grow the brand in New Zealand. Created by celebrity trainer Tracey Mallett in

2009, it’s now taught in 25 different countries. Lyndal has since set up the On Pointe

Studio where she teaches classes for all ages and fitness levels.

Barre fitness stems from the exercises ballet dancers use to keep fit and

trim. Can you tell us how your bootybarre differs? What are the key health/

mind benefits of attending your classes?

Bootybarre is a fusion fitness of Pilates, Yoga and Dance, you don’t have to be an

expert or have any previous experience. We use the barre for support and resistance

and it helps with our balance. Its about coming and moving your body and creating

long lean muscles. In our classes we focus on small muscles groups, creating awareness

of these areas and how to engage and contract them efficiently to get the best benefit

from the class. Its all done to fun upbeat music, boutique class sizes and in a

comfortable inviting environment.

For the over 50’s (and those who don’t lean towards being ballerina-like)

is On Pointe still a good place to head? And what would be the best class to

start with?

Age is only a number and this workout is for anyone, both male and female. We have

a beginner barre class on Saturday mornings 8am which is always a great place to start

so you can get a feel for the class and the flow of it. From there you’ll go one of two

way - realise you love our little cardio blasts or not! So we have Bootybarre Plus which

incorporates cardio blasts to get the heart rate up or we have our flex & flow / Sculpt

classes where we have therabands attached to the barre and we use these throughout,

ditch the cardio and enjoy a nice long stretch at the end. You don’t have to have been a

ballerina in a previous life to come and enjoy the class, we encourage you to take things

as hard as you want, we give plenty of modifications and variations so each individual

can take the workout to their desired level. Its not about comparing yourself to the the

person next to you. Its about you getting the most of your own workout and walking

out of the room feeling a little taller, toner and sore in all the right places.

Lyndal Woodham - Owner and Instructor

On Pointe Barre & Wellness Studio

Enjoy Dunedin with us

Aaron Lodge TOP 10

• Heated Swimming Pool

• Pentanque Court

• Playground

• Barbeques

• Activities Booking Service

• Reading Room

• TV Lounge

• Spa Pool

• Mini ‘Park Golf’ Course

• Under 5’s Playroom

• Picnic Tables

• Games Tables

• Internet Station

• Laundry

CAN WE let the bath do the running?

Research published in the Journal of

Temperature found that an hour-long soak in

hot water produced similar anti-inflammatory

and blood sugar responses as 60 minutes of

moderate physical activity.

“It seems that activities that increase heat

shock proteins may help to improve blood

sugar control and offer an alternative to

exercise,” lead study author Steve Faulkner

from Loughborough University wrote. “These

activities -such as soaking in a hot tub or

taking a sauna - may have health benefits for

people who are unable to exercise regularly.”

It’s critical to point out a few limitations of

the study. For starters, the experiment only

monitored men, so it’s difficult to say if the

same effect would happen in women. It also

only included 14 volunteers, which is an

extremely small sample size. More research

needs to be conducted before scientists

can come to any official conclusion. And, of

course, you should still continue to exercise


That being said, the study does offer some

more promising insight into the healing

effects of hot water. The science of hot baths

is seemingly only delivering good news!

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