Quick Detoxifying Workout and Smoothie. By barre3 founder, Sadie Lincoln

April 18, 2012 by

I’m on a spring cleaning kick! I’m getting rid of clothing I never wear and toys my kids haven’t played with in ages. I’m eager to incorporate the veggies we bought at the farmer’s market last week into new recipes. I’m taking more barre3 classes in studio, and I’m making an extra effort to take our family dog, Diego, out for longer walks.

Some days I can fit in my ambitious spring cleaning tasks, other days not at all and less is more. My goal is to make detoxing easy for all of you. Here are two simple things you can do for yourself this week: try our newest www.mybarre3.com workout, barre3 Twist with Jenni Johnson, and make Abby Fammartino’s (of Abby’s Table restaurant here in Portland) refreshing smoothie as a breakfast treat afterwards!

barre3 Twist with Jenni is a simple way to detox your body both mentally and physically in the comfort of your own home. The workout is full of deep twists that both massage and stimulate blood flow to your organs. You’ll wake up your digestive system and rid your body of toxins. With this total body workout, you’ll also burn fat, improve your ability to concentrate, and reduce stress and anxiety. Abby’s hydrating smoothie will give your body the fiber, antioxidants, and omega 3s it needs to recover from your workout and stay energized all morning. A big thank you to Abby for allowing me to share her recipe here with all of you. Enjoy!

“Glass is Half Full” Detox Smoothie from Abby’s Table

4 cups pineapple roughly chopped,  4 bananas broken into pieces
2 cups mango roughly chopped
1 cup aloe vera juice
1 cup coconut water
1/4 cup ground flax seed
4 cups frozen black raspberries or frozen blueberries (or fruit of choice) 1/4 teaspoon sea salt
1. In a blender puree all ingredients except the frozen black raspberries (or blueberries): 4 cups pineapple, 4 bananas, 2 cups mango, 1 cup aloe vera juice, 1 cup coconut water and 1/4 cup flax seed.
2. Pour half of the mixture in serving glasses, filling each glass halfway.
3. Add the black raspberries and 1/4 teaspoon sea salt to the remaining.  Shake in the blender and blend until smooth.
4. Pour the remaining black raspberry shake over the pineapple mango shake. Pour the mixture over the back of a spoon to keep the two layers separate.


A Day in the Life: Fitting barre3 in. By founder of barre3, Sadie Lincoln.

April 13, 2012 by

One of our mybarre3 subscribers, Amy, sent in her story and shared that she breaks up our mybarre3 home workouts into shorter workouts throughout the day.  Like me she happens to be a busy business owner and mother of two children.  She suggested that I create workouts that can be broken up or taken all at once.  Well, she asked and I delivered!

I just launched a 60 Minute Lunch Hour Body Blast workout designed so you can do it easily right at your desk.  I also posted it as six 10 minute workouts you can do throughout your day like Amy and I do!   Here’s a look into my typical busy day and how I creatively keep fit!

6:30AM:  Wake up too late to take a 1.5/hr yoga class I promise myself I would do the night before.  Opt for the 10 Minute Mindful Core and Stretch to ease into my day.

7:00AM – 8:30:  Wake the kids and get everyone ready for the day.  Shower, breakfast, last minute homework and off to school.

8:30AM – 9:30:  Answer emails, schedule meetings.

9:30AM – 9:40:  Do a quick 10 minute Power Stretch to get energized and focused.   I can do this in my street clothes!

10:00AM – 11:30:  Work session with my Corporate Master Trainer, Lisa, to go over instructor training curriculum and revisions to our manual.

11:30AM – 11:40AM:  After sitting for an hour and a half I am ready for Back Body Focus to strengthen and open my body the other way.  A perfect complement to a seated work session.

11:45AM – 1:00 PM:  Chris (husband and business partner) and Amy, our business development director and I  meet with prospective franchise partners.  Always a high point in my week!

1:00PM – 3:00PM: Weekly meeting with my team: Caroline, Lisa, Amy, Jenni, Kiki, Kait and Chris.

2:10 – 2:20PM: Manage to squeeze in a quick 10 Minute Arms and Core combo with mybarre3 producer, Kait, right at our conference table during a break!

Doing core work at barre3 Home Office.

3:00PM – 4:00PM:  Work on a presentation for a conference I am presenting at.

4:00PM – 4:30PM:  Pick up kids from Spanish class, give them a snack.

4:30PM- 4:45PM:  Manage to tackle 10 minute Leg Shaker workout in kitchen (with kids trying to follow along–always a good time!).

5:00 – 6:00:  With legs still shaking from above, I hand off kids to husband and race out for impromptu Happy Hour.   Sometimes letting go with good friends and a glass of wine is the best “yoga” out there in my opinion!

6:15PM – 8:30PM:  Dinner with family, pick-up, homework, bath, stories, bed.

8:30PM – 9:30PM:  Answer emails, FB, Pinterest (my new obsession).  I have good intentions to also squeeze in Strong Core and Healthy Spine but I let it go.

9:30PM – 10:30PM:  Hang out with husband, sip chamomile tea, and watch a favorite show.  Mad Men or AI? Such a toss up!

10:45:  Set my alarm to take Candace’s killer 6AM barre3 class tomorrow…determined this time to make it.  NOTHING beats studio classes.

barre3 featured in Prevention Magazine

March 7, 2012 by

Have you checked out our latest mybarre3.com workout?  It is a 30-minute barre3 “Ballet Boot Camp” workout featured in Prevention magazine this month. Prevention magazine had 15 women test this workout as part of a month long challenge.  The participants blew me away.  They had such great success!  I am really proud of them.  Here’s what a couple of them had to say:

“I now walk with grace and confidence, and I’m wearing clothes that have been in the closet for 10 years!” – Susie Desmond, 68 who lost 12.8 pounds in 25 days

“My stomach is flat for the first time in my life!” – Misty Tompoles, 38 who lost 3.5 inches off her waist in 25 days

Follow this weekly plan inspired by the success of our Prevention magazine test group.  They did it for a month.  Can you commit to the same?

You can find the workouts I suggest below at www.mybarre3.com.  The first 10 minutes of the Ballet Boot Camp is free and featured on our homepage.  Those of you with a barre3 studio near by can substitute any of the mybarre3 home workouts with live classes.   And of course, you can make this plan your own by swapping days according to your schedule.   Feel free to break up the workouts throughout your day.  The Ballet Boot Camp, for example can be broken into (3) 10-minute workouts or can be done all at once for a 30-minute workout.

Day 1:  barre3 Ballet Boot Camp – 30 minutes

Day 2:  barre3 Runners Workout – 30 minutes  +  Run or Brisk Walk – 30 minutes cardio

Day 3:  barre3 Core Focus – 10 minutes  +  Hike or walk stairs – 30 minutes cardio

Day 4:  barre3 Shape – 60 minutes

Day 5:  barre3 Dancers Stretch – 10 minutes  +  Dance or Brisk Walk – 30 minutes cardio

Day 6:  barre3 Lift – 40 minutes

Day 7:  Rest

To speed up your weight loss goals include these healthy eating tips from barre3 Functional Nutritionist Andrea Nakayama.  For more information about Andrea Nakayama, visit Replenishpdx.com

Here’s an online version of the Prevention magazine article outlining the barre3 Ballet Boot Camp Challenge and success of 15 testers.

Be sure to share your questions and success below in the comment section!  You can also connect with us on Facebook for daily tips on how to stay balanced and fit.

barre3 At Home

January 24, 2012 by

Introducing mybarre3, your online workout program. Founder Sadie Lincoln continuously posts the most innovative barre3 workouts designed to shape, lift, and lengthen your entire body. Workout anywhere, anytime with unlimited access for only $15 a month.

subscribe | intro video

Barre3 Core Values Challenge

December 6, 2011 by

Here’s how to get started:

1. Email or visit your local studio** to sign up.  

**January Unlimited Month special at participating studios! Go to studio>schedule>Online Store>classes.

2. Add on the Core Values 10-Day Detox.

3.  No local barre3 studio?  Do this at home with our DVD.

4. Get connected on our Facebook page for daily Core Values tips and videos.

Refrigerator Look Book: Sadie Lincoln shares her local food favorites in Well + Good NYC

September 13, 2011 by









Sadie Lincoln, the pint-sized Oregon-based dynamo who created barre3, is passionate about fitness, but also about nutrition.

The self-proclaimed “hippie kid” grew up on a mostly plant-based diet and learned the value of local, organic foods at an early age. “And I am raising my kids the same way,” says Lincoln.

She also just created a 25-day barre3 + detox program with her nutritionist, Andrea Nakayama.

Here’s what she keeps in her West Coast fridge. It’s not all sprouts, greens, and tofu…”

Take a look in Sadie’s fridge here.

Barre3 featured in the August issue of Oregon Business Magazine

August 11, 2011 by

Barre3 grows with revival of group fitness classes

“For decades, people have been sweating and stretching as an instructor leads the way (think Jazzercise, step aerobics or Jane Fonda). As long as misery loves company, it seemed group fitness classes would endure. But in the past few years — since the recession — group classes have become even more in vogue, a trend that’s buoyed a Portland-based startup.

Barre3, a fitness studio that offers hour-long classes structured around the same kind of “barre” ballet dancers use, opened its first location in Southeast Portland in 2008. Since then the company has sold 22 franchises, four of which are in the Philippines…”

“…Founder and instructor Sadie Lincoln, who launched the company with her husband, Chris Lincoln, says she didn’t anticipate such rapid growth, fueled in part by glowing media coverage in high-circulation publications including Marie Claire, Shape and US Weekly. (US Weekly revealed that Madonna was using the Barre3 method to stay in shape.) Not only did the coverage attract new franchisees, but it also propelled sales of Lincoln’s DVD based on the studio’s workout techniques — an extra she originally created for clients who weren’t able to make it to the studio…”

Read full article here

Is Fear Holding You Back? By founder of barre3, Sadie Lincoln

July 29, 2011 by


“Life is 10% what happens to you and 90% how you react to it.”  — Charles R. Swindoll

As you may have read in my previous post I’ve Got your Back, I struggle with low back pain.   I recently went to a spine specialist, Dr. John P. Kafrouni  who helped me in a very unexpected way.  He suggested that fear was holding me back way more than the pain associated with my flare-ups.   I started to cry from frustration as I argued “But when my back goes out I am frozen.  It is like I am in jail.”   I was angry because I went to this guy hoping for a magic pill to make this all go away.  This coming from someone who won’t even take Advil shows how beaten down I was!  I asked him to refer me to the best physical therapist he knows.  I was shocked when he told me no.  He told me that I have done enough research on what is “wrong” with my back and that I clearly understand how to rehabilitate it at barre3.  He had a point.

Instead, he handed me a list of his favorite (and scary) mountain biking trails.  I shook my head and told him I don’t do high-risk activities because I am too afraid I will get injured.  He responded, “Exactly why you should do this!” When you are flying down a hill you don’t have time to worry about your back and being “frozen” or “in jail”.   You have to trust that your body will be there for you and will do just the right thing.  Well, anyone who tells me to exercise to solve a problem is my kind of healer!  He also had me order P90X to do the Plyometrics DVD.   For those of you taking my classes recently, you definitely have heard me channel a bit of Tony Horton.  Now you know why!

Long story short, I took his advice and honestly it worked like a charm.  In the past when I would start to feel low back pain, I would literally freeze and start a negative cycle of fret and worry.   Now when I feel my back start to tighten I shrug it off and do something that empowers me.   This mindset shift is working better than anything I have tried.

Now, I am not suggesting that biking and jumping is the cure for injuries or getting through pain.  It is important to note that Dr. Kafrouni DOES refer people to physical therapists and more invasive treatments.  He studied my MRI, had me do a bunch of exercises and took the time to understand me.  He explained to me that out of his 25,000+ patients the ones who do poorly are the ones who wallow in fear and based on his assessment this was my biggest problem.

What I am suggesting is that we all consider how fear drives our decisions and how those decisions undermine our potential.   Does it ever really help to make decisions based on fear or does it hold us back?  Did you ever not study for a test because if you did poorly you would have an excuse?  This decision was driven by a fear of failure versus a love of learning.   Fear is connected to an imagined outcome and takes us away from being present.

On the other side of fear we can learn so much about ourselves.  I learned earlier this year that my back issues are real.  I have a couple of bulging discs.  But more importantly, I learned that those pesky discs do not define me.   I just got back from a 9-hour flight with my kids in tow.  Is my back sore after all that sitting and stress?  You bet.  Same back problems.  The difference is how I am dealing with them.   Time to hit the trails!

“Get A-List Abs” by founder of barre3, Sadie Lincoln. Featured in Fitness Magazine July/August 2011.

July 19, 2011 by



10 Workout Secrets From Experts (including Sadie Lincoln) Who Learned the Hard Way!

July 14, 2011 by

“Nobody is perfect. And neither are our workouts. From the fitness hangover solution to what not to wear at the gym and how to avoid being “that” girl at the gym, 10 fitness pros (and me) give us their “I wish I’d known sooner” secrets for having a better, more effective and enjoyable workout. So you don’t have to learn the hard way!”

Read more

Fitness Magazine: Meet-the-Trainer!

June 27, 2011 by

You can have Sadie Lincoln as your at-home trainer with her Barre 3 DVD. (Photo courtesy of Sadie Lincoln)Fitness

You can have Sadie Lincoln as your at-home trainer with her Barre3 DVD.

We caught up with the busy entrepreneur and mom of two to learn about how she entered the fitness world and how she finds balance even outside of the studio.

I’m writing a movie about your life, tell me the plot.

A small town hippie kid gets a good education, marries the man of her dreams, works her tail off for a large company in a big city, has kids and realizes she wants more meaning in her life. She quits the big job, says goodbye to the big house, big career and “keeping up with the Joneses.” She packs the family up, returns to her roots and puts her life savings to work to build her dream company: a family of exercise studios powered by women who share her values to balance both the body and life. After 20 years teaching classes, she puts all her favorite disciplines and yogic philosophy into one workout and is surprised to find it is celebrated by super-moms and super-celebrities alike!

Who would you want to portray you in a movie?

Reese Witherspoon.

How did you get involved with fitness?

I loved movement and dance at a very young age. My earliest memory of yoga is watching my Mom do yoga in her room out of a paperback book. While attending UCLA, I discovered the power of group exercise classes and ended up leading the instructor training program. This passion led to a graduate assistantship at the College of William and Mary to develop the campus group fitness program while I earned my Masters in Higher Education. Right out of grad school I landed a job with a fast-growth fitness company working direct for the founder and CEO, Mark Mastrov. Little did I know, he would end up being my mentor and one of the most successful fitness entrepreneurs in the world! I am blessed to have a career in fitness and I love helping other women like me find their way in this industry.

For more about Sadie’s top fitness gear pick and a typical day in her life, click below.


Fox 12 Visits Our Pearl Studio

June 23, 2011 by

Here is a barre3 segment that aired locally in PDX on Tuesday.

Watch the Video