⏰ Exciting Schedule Changes at Kardia ⏰

We're thrilled to share some exciting updates regarding our class schedule that we believe will enhance your fitness journey and make it even more convenient for you to achieve your wellness goals in 2024.

1. New Morning Class Times (Monday to Friday): Starting next week, our morning class times will shift to 7:00 am from Monday to Friday. We understand the importance of a refreshing start to your day, and we believe this adjustment will better accommodate your busy schedules while still providing you with a fantastic kickstart your morning.

2. New Noon Express Lunch Yoga (Tuesday and Friday): We're introducing a brand-new Noon Express Lunch Yoga class every Tuesday at 12:05 pm. Designed to seamlessly fit into your lunch break, this quick session is perfect for those who crave a midday energy boost. Join us on Tuesdays and Fridays and make the most out of your lunch hour.

3. New Vinyasa Flow 50 (Thursday at 10:00 am): Responding to your requests for a mid-morning option, we're excited to announce a Vinyasa Flow class every Thursday at 10:00 am. This is a Babies and Toddlers Welcome class replacing our Wednesday Baby Bliss Yoga, so new parents/caregivers, please join us here too.

4. New CycleCore (Thursday at 5:30 pm): Get ready to pedal your way to a stronger core with our new CycleCore class with Olivia every Thursday at 5:30 pm. This dynamic fusion of cycling and mat based core exercises promises to first elevate your heart rate on the bike, and build strength in the yoga room.

5. Earlier Vinyasa Conditioning (Thursday at 5:00 pm): For those who prefer an earlier evening session, we're moving our Vinyasa Conditioning class to 5:00 pm on Thursdays. Join us for a powerful blend of Vinyasa yoga and strength conditioning to build stamina, flexibility, and total body strength.

Our Learn To Run/Return to Run 5km training program is back!

This beginner-friendly 7-week training program is designed to prepare runners to reach a distance of 5km in time for the Move Your  Paws 5km race* on Saturday February 24th at the Toronto Zoo.

Our new runner 5km program is based on a walk/run progression, and no past running experience is required.

Weekly in-person sessions will take place on Friday's at 6:30pm starting January 6th and will consist of a group led warm-up, a 25-50 min group walk/run  session, and post workout stretch. Participants will be required to  complete 2 additional walk/run workouts on their own.

A training plan will be provided to you at the first session outlining the entire training plan.

Bonus: 

1. Participants will receive  a pair of MarsQuest sunglasses.

2. All participants will receive 2-months access to Kardia On The Go, our on-demand at home workout library to support their warm-ups, cool-downs, and  cross training (optional yoga and strength training sessions).

Prerequisite: Participants must be able to walk 60 minutes continuously. No running  experience is required. It is recommended participants bring a sport  watch with a timer feature for workout intervals.

Program Starts: Friday January 5th at 6:30pm.

*Race entry is not included in the program.

- Monthly-Unlimited members save 10%. Email for promo code.

Embrace The Heat This Saturday with our Outdoor Ride

As the sun takes center stage this weekend, let's embrace the heat with our rocking outdoor ride. Here are three tips to help you pedal through the heat this weekend.

1. Stay Hydrated.

Proper hydration is vital for any outdoor activity, especially when the mercury rises. To keep your body cool and energized, make sure to drink plenty of water before, during, and after your ride. Have your water bottle with you during the class and take regular sips as needed. You might even consider adding a sports drink or electrolyte tablets to replenish essential minerals lost through sweat.

2. Dress Cool.

Choosing the right attire can significantly impact your comfort level while riding in hot weather. Opt for lightweight, breathable, and moisture-wicking clothing to allow for efficient evaporation of sweat. Wear light-colored clothing that reflects sunlight rather than absorbing it.

3. Protect Yourself From The Sun.

Don't forget to apply sunscreen generously to exposed skin to protect yourself from the suns rays. Additionally, consider wearing a hat to shield your head from direct sunlight. Sunglasses with UV protection are also a must-have to protect your eyes from the sun's glare.

Join us this weekend as we move our Saturday 10:30am and 11:30am Cycle45 outdoors. Spaces are limited, so don't wait on this one. 

Exercise Benefits On Sleep

We all know that exercise is good for our health, but did you know that it can also have a positive impact on our sleep? In fact, studies have shown that regular exercise can improve the quality of sleep, as well as help with falling asleep and staying asleep. Here are three benefits that moving with us will have on your sleep:

1. Improved sleep quality

Regular exercise can improve the quality of your sleep, allowing you to wake up feeling refreshed and energized. According to the National Sleep Foundation, people who exercise regularly report better sleep quality than those who don't. Exercise helps regulate your body's circadian rhythm, which is the internal clock that regulates when you sleep and wake up.

2. Increased daytime alertness

Exercise can increase daytime alertness, making it easier to stay awake and focused throughout the day. This is because exercise releases endorphins, which are natural chemicals that promote feelings of happiness and well-being. We all remember that line from Legally Blonde “Exercise gives you endorphins. Endorphins make you happyand you." know the rest ;) Additionally, exercise can help regulate your body's cortisol levels, which can lead to increased energy levels during the day.

3. Improved mental health

Regular exercise has been shown to improve mental health, reducing symptoms of anxiety and depression. These conditions can often disrupt sleep, making it difficult to fall asleep and stay asleep throughout the night. Exercise helps to reduce stress and promote relaxation, allowing you to sleep better and wake up feeling refreshed.

Regular exercise, like those that move you here at Kardia, can have a positive impact on your sleep, improving sleep quality, increasing daytime alertness, and improving mental health. So, if you're looking to improve your sleep, consider making us part of your regular exercise routine!

4 Tips For Beginners in Our NEW Vinyasa Conditioning Class

You might have noticed our schedule growing again, introducing Vinyasa Conditioning.

Vinyasa Conditioning is a blend of traditional yoga postures and repetitive strength moves using light dumbbells, sliders, and weighted balls. This 45-minute class blends dynamic strength training and functional mobility practices with the mindful principles of yoga for increased strength, flexibility, and cardiovascular fitness.

If you're new to yoga, it can be overwhelming trying to figure out where to start. Here are four tips to help you get started:

1. Use weights that suit your needs

The focus of Vinyasa Conditioning is 'time under tension' for our muscles, so be sure to select weights that offer enough of a challenge over a sustained period of time. And know that it's always ok to leave the weights on the floor and move through your practice without the added challenge of equipment.

2. Don't push yourself too hard

This class is not a competition. It's important to listen to your body and not push yourself too hard. Take breaks when you need to and don't compare yourself to others in the class.

3. Focus on your breath

Your breath is an important part of your yoga practice. Focus on your breath and use it to guide you through your poses with and without weights. This will help you to stay present and mindful during your practice.

4. Be patient with yourself

Yoga is a journey, and this class is no different. Be patient with yourself and don't get discouraged if you can't do a pose right away or need to put your weights down. Remember, yoga is not about perfection, it's about the journey and about the fun.

Join us this Sunday for a special Vinyasa Conditioning class at 8:30am.

👟 FREE Under Armour Community Sweat at Kardia 👟

Let's Run and Walk TO!

Join us in studio on Wednesday March 22nd for a FREE 5KM Community Walk/Run with our friends from Under Armour and Canada Running Series as we celebrate community and kick-off training for the Under Armour Toronto 10K!

Meet at 6:30pm at Kardia. Hear about this super fun local race, test out Under Armour shoes, get some eats, and even earn a STAR for your March Madness Challenge card.

What's happening:

• Free 5km community walk/run

• Free Under Armour Flow Velocity Wind 2 shoe trials & education

• Under Armour Toronto 10K shirt reveal

• Post walk/run drinks & snacks provided by Canada Running Series

• Draw prizes for some sweet Under Armour gear!

Walkers and runners are invited to take part. Routes will be shared prior to the event in our Instagram Stories.

Say Goodbye to Tight Muscles: The Benefits of Our Roll Out Class for Desk Jockeys

If you're one of the many people who spend most of their day sitting at a desk, you may be familiar with the aches and pains that come with a sedentary work environment. But did you know that foam rolling, like we do Monday nights in our Roll Out class, can be a simple and effective way to relieve some of that discomfort?

Roll Out is 45-minutes class that uses Tune-Up Ball foam rolling, a form of self-myofascial release, which involves applying pressure to your muscles and fascia (the connective tissue that surrounds your muscles) in order to release tension and promote blood flow.

Here are some of the benefits of foam rolling for people who sit at a desk all day:

1. Relieves tension in the neck, shoulders, and back: Sitting in a chair for long periods of time can cause tightness and stiffness in the upper body. Foam rolling can help release that tension and promote better posture.

2. Increases circulation: When you foam roll, you're increasing blood flow to the areas you're working on. This can help improve circulation and reduce inflammation.

3. Improves flexibility and range of motion: Sitting all day can cause your muscles to become tight and inflexible. Foam rolling can help increase your range of motion and flexibility.

4. Reduces the risk of injury: Tight muscles and limited mobility can increase your risk of injury. By foam rolling regularly, you can help prevent injuries and improve your overall physical health.

So if you spend most of your day sitting at a desk, consider adding our Roll Out class to your weekly routine. It's a simple and effective way to improve your physical health and wellbeing. Join us in the studio Monday night from 8:30-9:15pm.

Time To Give Our Cycle45 A Spin

With our March Madness Challenge in full swing you might feel inclined to try something new in order to cross off those boxes, enter Cycle45, CycleCore, and CycleTabata. These high-intensity workouts may seem overwhelming, and you may be unsure of how to approach it. However, with some preparation and the right mindset, you can have a great experience on your first ride while earning your Challenge Star Sticker too. Here are three tips for beginners in a spin class:

1. Wear comfortable clothing and clip shoes

When it comes to cycling class, the right attire is essential. You want to wear comfortable clothing that allows you to move freely without restrictions. Avoid clothes that are too tight or too loose. Your clothing should be breathable and sweat-wicking to keep you cool and dry during the workout.

Changing into studio provided spin shoes can also make a significant difference in your experience. Spin shoes are designed to clip into the bike pedals, providing a more secure connection between your foot and the bike. This connection will allow you to pedal more efficiently and avoid slipping.

2. Adjust your bike to your comfort level

Before starting the class, make sure to adjust your bike to your comfort level. You can adjust the height of the seat, handlebars, and the distance between them. Your instructor will guide you through the adjustments to ensure that you have proper posture and form.

If you're unsure about the adjustments, don't hesitate to ask your instructor or a staff member for assistance. Having the right bike setup will prevent injuries and make the class more enjoyable.

3. Pace yourself and listen to your body

Spin class can be intense, and it's crucial to pace yourself and listen to your body. As a beginner, don't feel pressured to keep up with the more experienced riders. Take breaks as needed and pedal at your own pace. You can gradually increase your intensity as you get more comfortable with the workout. Staying hydrated is also important during the class, so make sure to have water or a sports drink on hand.

Joining us for a ride as a beginner can be intimidating, but with these tips, you can have a great experience and rock our March Madness Challenge. If you have any questions, be sure to speak to our team before the ride, and with time and practice, you'll be spinning like a pro!

A Day All About Loving You

Join us in studio on Saturday February 11th for classes, vendors, and a focus on Self Kindness.

We'll be retailing our newest Kardia Lululemon collab, hosting pop-ups from Van Der Haut jewelry and Charlie Rae Active wear, sharing complimentary eats from Bergfit, and drinks from Walk Water and Steam Whistle, plus take part in our $10 hair braiding bar by Tianna's Hair and Make up.

All the fun kicks off at 9am. Hair braiding bookings will happen prior to the class, although some spots will be available day of.

Class Schedule: 9am 10km crew run, 9:15am Cycle45, 9:30am HIIT + Flow, 10:30am Cycle45, 11:30am Vinyasa Flow, 1pm Yoga Nidra.

Exploring Yoga Nidra: A Practice for promoting Deep Relaxation and Reducing Stress in Your Daily Life

Join Amanda Saturday February 11th and experience the many benefits of Yoga Nidra first hand. Yoga Nidra, is a deep relaxation technique that can help improve your overall well-being. Explore the benefits below and find the details of our upcoming Self-Kindness Yoga Nidra Workshop.

1. Stress and anxiety relief: Yoga Nidra can help to reduce stress and anxiety by promoting a state of deep relaxation and calm.

2. Improved sleep: Practicing Yoga Nidra before bed can help to improve sleep quality, making it easier to fall asleep and stay asleep.

3. Increased self-awareness: By focusing on the present moment, Yoga Nidra can help to increase self-awareness and understanding of the mind-body connection.

Workshop includes: Guided 90-minute Yoga Nidra session, rose quartz self-love stone, and palo santo.

Date: Saturday February 11th, 1-2:30pm

Rate: $45. Unlimited Monthly Members save 10%.

💜February's Loving Kindness Yoga Nidra Workshop 💜

Join Amanda on Saturday February 11th from 1-2:30pm for a Loving-Kindness focused Yoga Nidra practice.

During  the practice, you will rest comfortably in corpse pose (Savasana), as  Amanda's brings you through five layers of the self, known as Pancha  Maya Kosha. These steps will put you into a calm and restful state of  consciousness where you will experience deep relaxation.

Yoga  Nidra holds immense benefits for all those who struggle to let go, those  who suffer from lack of sleep, trauma, burn-out, and anxiety. It is  also highly beneficial and holds great healing power for anyone who  wants to experience a deeper sense of peace and re-connect more  profoundly with themselves.

By the end of this workshop,  participants will enter the deep states of conscious relaxation, by  systematically moving through a practice of awareness from our external  world to the inner world.

Workshop includes: Guided 90-minute Yoga Nidra session, rose quartz self-love stone, and palo santo.

Date: Saturday February 11th, 1-2:30pm

Rate: $45. Unlimited Monthly Members save 10%

5 Reasons to Roll, Restore, and Meditate More

Sometimes you’ve just got to slow everything down.

When your life is racing full-speed ahead, so is your mind. Restorative yoga classes, including our Gentle Flow, Roll Out and Meditate and Restore, help provide that physical and mental balance needed to reduce stress and promote recovery.

Here are five reasons to spend a little extra time opening up and breathing in the benefits of our nourishing and restorative yoga classes.

1. Better Flexibility

Think you have to “work” to get a benefit from your workout? Think again! While all forms of yoga help make you bendier over time, a regular practice of restorative yoga (think our Roll Out, Meditate and Restore, and Gentle Flow classes) helps you explore what happens when you release tension in a more gentle and passive way. Long, supported poses, like those held in our Meditate and Restore, help your body to stretch, soften, and move deeper into those muscles and joints thanks to yoga postures held with the support of props including our blocks, bolsters and blankets.

2. Decreased Muscle Soreness

If you live with intermittent pain or simply have tired and sore muscles from the previous days workout, restorative yoga can help you relax and restore your muscles so that pain may be relieved and your natural mobility is restored. After a workout, like a run or ride, muscles, and joints become sore because of the build-up of waste products such as lactic acid. Rolling Out after a workout can help reduce delayed-onset muscle soreness, helping to eliminate those next day aches and feelings of stiffness. So the faster those exhausted muscles can receive adequate support for recovery, the faster they can rebuild and get you on your feet for that next workout.

3. Quiet Your Mind

Our restorative classes can be a calming hug for not just your body, but for your overstimulated mind. When we calm the mind, we reduce (or even mute) the hundreds of thoughts that are constantly running through our heads. Slowing your mind gives your whole-being restorative experience - mind, body, and spirit. And as a result, you immediately feel more calm, centred, and present.

4. Decreased Risk of Injury

Restorative yoga increases circulation throughout the body by promoting increased blood flow, especially during a Roll Out class. Better circulation means a better range of motion and more effective body movements.

And just like stretching, rolling using our Yoga Tune-Up Balls can be integral to injury prevention, increasing blood flow, decreasing soft-tissue density and relaxing tight muscles. Muscles that move more effectively and within a natural range of motion are less prone to injury and will keep you on your feet longer.

5. Good Self-Care

Restorative yoga is a great way to put yourself first. Life can be complicated and stressful, and we could all use a stress-busting tool like yoga to soothe our minds and bodies. Yoga brings harmony to your soul and elevates your relationships with others and yourself by keeping your overall mood and behaviour in check. Relieve stress, find a sense of calm, and use your yoga practice to support the healthiest, happiest and best version of you. Join us Monday at 8:30pm for Roll Out, Tuesday at 7:45pm for Meditate and Restore, and Thursday at 7:30pm for Gentle Flow.

More class spots open starting TODAY! 👍

Beginning today, the public health order outlining mandatory health and safety requirements for the fitness industry is changing.

As a result, we are taking the following actions:

• Class capacities will be increasing (slowly over time), check the class registration numbers on Mindbody and sign up where you feel best

• More class times and styles coming soon

Guidelines still in place include:

• Vaccination status will be checked during sign-in

• Masks are required in common areas of the studio, but are optional during class

As a reminder:

• Advanced registration is required

• Change stalls are open and showers are available

• Our filtered water fountain is in service to fill your reusable water bottles

• Mats and towels are available to borrow at no extra cost

• Arrive 5-10 minutes prior to class; classes begin on time

Thank you for your ongoing support and dedication to our community. We can’t wait to see you back in studio. If you have a membership on hold, please email Hello@KardiaAthletica.com and we can reactivate it for you. If you need to top up your membership save 15% using code KARDIA15 before February 28th.

Warmly,

Heather and The Kardia Team

New Year, New Classes, New Membership Options

All the #KardiaLove to those who have been moving with us over this past year, from our super sweaty summer outdoor rides, virtual strength and yoga, track workouts at Riverdale East, cheering on our running family as they raced the Pride Run, STWM 10K, and the Berlin Marathon, and we can't forget the super cute puppy yoga. Yeah some times were tough, but once again we pulled through together as a crew, proving once again that community isn't cancelled. Special shout out to those new crew members who joined us online or in studio this morning to start 2022 the sweaty way, filled with Kardia vibes. Whether it's your first workout, or your 500th, we're on this journey together and we've also got room in this fitness family.

We're making a few changes as we roll into 2022 including more online and studio classes, the return of our morning Cycle45 (studio and virtual), the return of our virtual Meditate and Restore (aka onesie yoga, aka sleepy time yoga), and a new price offering for those looking to save little, while making the commitment to move monthly with a new 4-class monthly auto-renew membership.

• Starting Monday (yes, tomorrow) you can start you week in high gear with our 7:30am virtual and studio Cycle45: Decade Dash. This 45-minute mixed ride will have you spinning through the decades with only throwback tracks.

• Meditate and Restore returns January 11th at 7:45pm, online only. So pull all those covers off your bed and grab all the couch cushions for the most relaxing and calming yoga class ever.

• To help you make a 2022 commitment to yourself, at a great price, check out our new 4-class Monthly Membership on auto-renew for only $72. That's only $18 a class, good for both studio and online classes. Classes can't be carried over - so if you don't use it you lose it.

• If you are planning on joining us for 6 or more times a month, then our Unlimited Membership is still the best deal we offer. Unlimited yoga, cycling, and strength classes for only $139. Both memberships can be cancelled any time after the second month.

As a reminder, COVID precautions are in place when joining us in person. Check out what we're doing to keep you safe be clicking HERE.

I look forward to connecting with everyone again, either in person or online. 2022 - we got this!

Happy New Year Kardia crew,

Heather

Reduced Class Sizes and Other Ways We're Keeping You Safe

Hey Kardia Crew,

Heather here. I'm sure at this point in the weekend, you've heard the news of capacity limits for gyms.

Before I get into the details of everything we're doing to keep you safe, I wanted to take a moment to say thank you. Thank you for your patience through all of these changes and most importantly, thank you for your ongoing support. Being a small business owner, these past 2 years has been tough, but with your help we've proved to be tougher. These last few months have returned our studio to it's glory. We were reunited through our movie rides, cycle rave, and puppy yoga, brought together through our crew run socials, and we've lived and breathed that sense of community and belonging back into #KardiaQQHQ, proving together that community isn't cancelled.

We've added even more virtual classes so you can join us from home, and have reduced our class sizes to create more distance between our crew members. Read about all those details below, including accessing 7-days FREE of our on-demand platform.

Please connect personally if you have any questions. Send me an email at Hello@KardiaAthletica.com

Classes

Registration for classes will be limited to one week in advance and our late cancel policy will be in effect for STUDIO classes. If you are unable to attend your class you MUST cancel 3 hours prior to the start time of your class or you will lose your class credit, and if you're on a monthly unlimited membership, a late cancellation fee of $10 will be charged to you account.

If you are feeling sick, please connect with us as soon as possible to remove you from class without penalty if it is within the three hour late cancel limit.

We've added even more virtual classes to our schedule for those of you wanting to join us from home. Otherwise our schedule remains the same with both "Virtual" and "Studio" classes identified.

• VIRTUAL: These classes will occur online. You will be emailed a weblink and password prior to class.

• STUDIO: These in person classes will occur in studio. Spaces will be very limited. Please see the considerations for in studio below.

• ON-DEMAND: Access our library of almost 200 on-demand strength, yoga, meditation, and cycling workouts at www.Kardia.vhx.tv. With various styles and lengths, you can enjoy these classes - anytime, anywhere.

Your Safety In Studio

Please keep your distance when entering the studio. The yoga room floor is marked for where your mat will be placed. Please follow the signage and directions when in studio. One person will be permitted at the hand sanitizer table at the entrance and one person in the front desk area. We will be using contact-less check-in (no need to touch the Ipad), so check in will be quick. Aligned with Provincial and National policy, masks will be required in common areas of the studio. Once settled on your mat or bike you will be able to remove your mask for your workout if you wish.

We encourage everyone to make it a habit to wash your hands or use hand sanitizer when you come into the studio and after class as well. This step alone is the biggest thing we can do to prevent the spread of viruses and bacteria that can cause illness. For your convenience, we also offer hand sanitizer throughout the studio.

Disinfect! We always supply disinfecting wipes in each of our studio spaces to ensure you can feel confident in keeping your own space clean and germ free. The wipes we provide are a commercial-grade "quaternary disinfectant cleaner". Please use these wipes before and after class on bikes as a first level of cleaning. All floors, high touch areas, and bikes will be cleaned thoroughly following every class.

BYOMat, Towel, and Water Bottle. We will no longer be providing community yoga mats or towels. Please bring your own mats, bottles, and towels to class with you. Mats and bottles are available for purchase in studio.

As per government restrictions, we will offer 50% reduced class sizes. Our maximum number of participants in the yoga room will be 11 and in the cycling room will be 8. Some cycling classes will take place in the yoga room capped at 11 participants. Please check out the numbers prior to your sign up and join classes with attendance numbers that suit your comfort zone.

Those who have been around before we opened will be aware of the "drama" associated with our HVAC system. (Recap - it's new, huge, super powerful, and was a lot of work to install). As a result of this monstrous air system, we are very quickly able to turn air around the studio (within 15 seconds). This constant change of inside air with fresh outside air has been proven to help with types of contractible diseases. We will not be using fans in studio.

Most importantly, out of kindness to your studio family, please stay home if you feel unwell or have any symptoms.

Wishing you a safe and happy holidays,

Heather and your KARDIA Studio Team

Being An Unlimited KARDIA Member Has It's Perks.

There are perks to being an unlimited member! Beyond enjoying unlimited online and studio yoga, cycling, and strength classes at one very low price, Unlimited Members receive discounts on workshops, member only events, and KARDIA studio gear. 

From Monday Dec 6th until Sunday December 12th KARDIA Unlimited Members discount on studio clothing and gear is increased to 20%! Save even more on BMat and Lululemon yoga mats, water bottles, Kardia clothing, Ciele hats and shirts, Halfmoon yoga mat bags, and KARDIA joggers. Whether they are gift for yourself or someone special save time and money when shopping before or after your next sweat session. 

Not an unlimited member? If you're joining us in studio for 6 or more classes a month (or want to!) our unlimited membership is your best class package and is currently available for only $139 a month (Reg $250). Save now using the link below!

Introducing Dione Mason

Our Kardia team is growing and we are so excited to welcome to our crew long time Toronto cycling instructor and awarded group fitness leader Dione Mason.

Kardia owner Heather chatted with Dione and we’re excited to share a little more about who this new family member is.

Heather: Dione, it’s so great to have you as part of our team. We’ve know each other for almost 8 years, through working at other studios, and through our work with Canada Running Series and your own race the Toronto Carnival Run.

So, what’s your favourite way to sweat?

Dione: I love to run, because running is complete freedom and non judgement. I love to dance so I can shake my beautiful booty!

Heather: So with running we’re often talking about goals and goal setting. What are some goals you’re currently working on?

Dione: I'm a list person, so I have too many goals that I will likely not be able to achieve in my lifetime. My overall life goal is to experience as many things as I can, learn as much as I can and continually evolve to become a better human being before the lights turn out on this thing called life.

Heather: I’m absolutely a list person too. Last question, now what can our Kardia community expect in your class?

Dione: My number one goal in every class is to make the class the best part of their day. Expect to be treated with respect, professionalism, inspiration and motivation. Expect to feel like you can walk taller, grow stronger and feel empowered to conquer whatever life challenges come your way.

Join Dione Thursday nights for Cycle45 at 5:30pm and 6:30pm. Sign up at www.KardiaAthletica.com.

🎉 Let’s celebr-EIGHT 🎉

You're invited to join us this weekend as we celebr-EIGHT our 8th anniversary with you on Saturday and through the end of the month. We’ve got a lot happening to show you how much we appreciate-EIGHT you. Check out what’s happening:

💟 Saturday Nov 27 Theme Classes: Join us at 9:00am Run Crew TTC Run 4 with Mark, 9:30 at for HIIT + Flow with Lisa, 10:30am for Yoga Flow with Katherine, or 11:30am for Cyle45 with Heather. We've got giveaways in all studio classes thanks to our friends @powerplantsuperfoods and @flirtypineappleofficial in every class.

💟We're gifting you One Month of @kardiaonthego FREE. Join us on-demand for over 200 yoga, cycling, and strength workouts ready to move you, when you're ready, wherever you are in the world. Head to www.kardia.vhx.tv and use code KARDIA1MONTH to start sweating for free. Cancel at anytime. Only $36 following. Sale ends Nov 30.

💟 Save when you join us in studio with our Anniversary Class Pack Sale! Purchase 8 studio classes for only $120. Classes have a four month expiry. Sale ends Nov 30. Use the button below or head to www.kardiaathletica.com/pricing.

💟 Take part in our Community Clothing Drive. Join us by bringing in your gently loved or new clothing as we team up with the Canada Running Series Foundation charity challenge partners to provide new and gently loved attire to support Refugee Families in the Trinity Bellwoods community. Clothing for adults, babies, and maternity are needed. Drop off in studio before your class or come by Saturday or Sunday between 12:30-5pm until December 19th.

TTC Challenge Run Down

We’re running down the TTC again this year thanks to our friends from Canada Running Series and their #TTCchallenge.

From November 15th to December 14th we’ll be adding an additional Tuesday night 7pm run to our schedule, and taking our Saturday 9am runs out of studio running from station to station to cover the distance of the TTC Challenge while running along the TTC routes. These are point to point runs starting at the designated station and NOT at the studio, so bring your Presto card and debit card. All runners and crews are invited.

Our first run will kick off the challenge on Monday November 15th at 7pm running from Broadview to Union station.

These are the routes and dates:

All the Tuesday runs are under 10km (increasing 6-10km), all the Saturday runs are over 10km (all around 12-13km)

Run 1 - Mon, November 15. 7pm - Broadview to Union, 5.81km
https://www.strava.com/routes/2763526119891470678

Run 2 - Sat, November 20. 9am - Vaughan Metropolitan Centre to Wilson
https://www.strava.com/routes/2763525326183572822

Run 3 - Tues, November 23. 7pm - Victoria Park to Broadview
https://www.strava.com/routes/2763527318308310706

Run 4 - Sat, November 27. 9am - Kipling to Spadina
https://www.strava.com/routes/2763528712797814450

Run 5 - Tues, November 30. 7pm - Finch to Don Mills
https://www.strava.com/routes/2763529565307129174

Run 6 - Sat, December 4. 9am - McCowan to Victoria Park
https://www.strava.com/routes/2763531422862488242

Run 7 - Tues, December 7. 7pm - Wilson Station to St. Clair West
https://www.strava.com/routes/2763532837915571834

Run 8 - Sat, December 11. 9am - Sheppard/Yonge to St. George
https://www.strava.com/routes/2763533633135899314

Run 9 - Tues, December 14. 7pm - St. Clair West to Union
https://www.strava.com/routes/2763534644082629298

Puppies, Poses, and Pinot at KARDIA 🐶

We are teaming up with Ontario Doggos to host an adorable yoga event on Nov 20th that includes puppies and wine!

Join us in studio at 1:30pm, 3:30pm, or 5:30pm and move through a 40 minute Flow Yoga class with pomsky (pomeranian/husky) puppies zooming around the studio and will finish off with a cup of mulled wine with the pups by your side for 20 minutes of chill time.

We even give you a Doggos yoga mat to take home (featuring 18 unique dog breeds)!

This is an 18+ event. No yoga experience necessary. You will need to sign a waiver and show your vaccine passport before being allowed to join the class.