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Sadie Lincoln barre3
Wellness
Published Monday Mar 02, 2020 by Mindbody Team

#WomeninWellness: Sadie Lincoln, Owner of barre3

Fitness
Motivation

As we celebrate International Women's Day, we want to acknowledge the wonderful, badass women making an impact in their industries and on the world. International Women's Day is more than just one day a year to recognize strong ladies; it's a celebration of those who deserve to be celebrated. In this installment, we are talking to Sadie Lincoln, owner of barre3. Her accomplishments include growing a single studio into a women-powered franchise, inspiring other female entrepreneurs with mindful leadership, and developing a full-on fitness movement. Here's everything you need to know about this awesome woman! 
 

You started barre3 in 2008 with the flagship studio in Portland, Oregon, and now it has grown to include more than 158 franchise studios powered by female entrepreneurs, plus an online-workout streaming-subscriber base in 98+ countries. What inspired you to start barre3? 

Barre3 was inspired by many long, philosophical conversations with my husband about what was preventing us from living fully in our bodies and being present in our lives. We felt lonely as a couple and longed for a career that felt connected, because instinctually we knew community was the foundation of our wellbeing. We kept asking ourselves, "Is it possible to create a company that doesn't feel like ‘work’ because it is truly human-centric, and the financial model depends on being kind to one another?"   
  
I had been in the fitness industry for over a decade, with many of those years teaching group exercise and silently struggling with negative body image and shame around my chronic lower-back pain. Fitness became a chore and a fight with my body to the finish line—to an imaginary ideal that I was conditioned to believe equaled success. When I was pregnant with my first child, I had a profound shift in my fitness mindset. I began working out to be fully present, compassionate, and alive in my body—just as it was. And I fell back in love with moving and with my body.  
  
But I was only successful with this strategy with my at-home yoga practice. I wanted to bring this empowered way of exercising into a group-exercise environment. So, my husband and I created a class that delivered a challenging workout that balanced the body and empowered all people from within. Shedding the external motivations is incredibly rewarding. We reframed modifications from something you do when you need an easy way out to something you do when you are confidently standing up for what your body needs. And lastly, we wanted a workout that honored new parents. We were in that stage of life with two babies in tow. That's why we have childcare in most of our studios to this day.  
 

Sadie Lincoln smiling


What started as a workout has blossomed into a full-blown movement made up of millions of people focused on body positivity and being empowered. How has barre3 shaped what success in fitness means?  

We see our classes as more than a workout. Every single class we teach is a practice of letting go of external measures of success. By focusing on the present, we practice letting go of striving for ideals that are based in the future and, frankly impossible to reach because they are either an image of someone else or an imagined version of who we think we need to be to in order to be worthy, winning, sexy, and successful. At barre3, we have reframed success in fitness to be about being honest, empowered, and deeply connected to our bodies just as they are at this very moment. When we practice moving in alignment with our authentic truth, we build a healthy and rewarding relationship with exercise. I dream of a world where future generations are born into a new conditioning that celebrates and honors our bodies just as they are. Our clients are a part of this movement, and it is really exciting to see it take hold across our whole platform and beyond our company.   
 

To someone who has never been to a barre3 class, what can they expect? (How can they prepare/what should they bring/what are the classes like?)  

First, let’s go over what NOT to expect. You don't have to be fit, flexible, coordinated, or fluent in barre or any other exercise modality. We keep it simple and give you permission each and every step of the way to make choices that challenge you just enough. Barre3 combines strength conditioning, cardio, and mindfulness all in one. What I love the most about our class is our very specific way of teaching that gives you full permission to modify moves and get exactly what you need out of the workout. Expect infectious music and great group energy in balance with autonomy and taking care of yourself.  
 

You’ve been featured on Inc.'s Female Founders 100 list and on NPR's How I Built This, you speak regularly on the topics of mindful leadership, and the power of body wisdom. So, what’s next for you?   

I am getting out in the world, connecting with other people and organizations who resonate with our message. One of my favorite things to do is guide our Experience B3 retreats. The next one is in April and at one of my favorite places, Brasada Ranch, in Bend, Oregon. Beyond retreats, I am focused on joining forces with other organizations and thought leaders who are aligned with our mission and vision. We are more powerful when we come together!  

Sadie Lincoln and her daughter


You're a business owner, a global spokesperson, a wife, and a mom. How do you have time to practice self-care and wellness yourself?  What’s your go-to wellness routine?  

For me, it starts with reframing wellness as something I practice on a daily—and sometimes hourly—basis. It can be big things like going on a retreat or small things like taking three giant breaths before walking into a meeting. Wellness is about moments when I become compassionately aware of imbalances in my life and body and then take a step toward a more balanced state.  
 

What does wellness personally mean to you? How can we (the public) start on our own wellness journeys?   

I define wellness as simply paying attention on purpose to what I need. Listening and honoring my authentic and truest self. As for a tip, I will borrow a question we empower our barre3 clients with each and every class: "What do I really need right now?" Listen closely to your answer, and proceed with purpose.
 

Want to try it for yourself? Find a barre3 near you and book a class!
 

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shanila sattar
Wellness
Published Wednesday Mar 17, 2021 by Shanila Sattar

Foundational Steps to Cultivating a Daily Self-love Practice

Self-care
Expert Advice
Personal Growth
Wellness

When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do. 

How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?

As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.

 

Step 1: Learn to set boundaries

Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.

When thinking about your boundaries, ask yourself:

  • How do I feel without having boundaries?
  • What would I like to have boundaries around?
  • Are my boundaries actual boundaries or am I creating walls in my life?
  • How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion

In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect. 

Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.

When thinking about self-compassion, ask yourself:

  • How do I respond to stressful situations?
  • How hard am I on myself?
  • How do I celebrate myself?
  • How do I show myself kindness?
Step 3: Nourish yourself

In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.

Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion. 

When thinking about nourishment, ask yourself:

  • How do I nourish my emotional well-being?
  • How do I nourish my mental well-being?
  • How do I nourish my physical well-being?
  • How do I nourish my spiritual well-being?
  • How do I nourish my social well-being?
  • How do I nourish my financial well-being?

That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain. 

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

 

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar