🎄 Get Ready to Jingle All the Way: Join Our Ugly Sweater 5K Run! 🎄

The holiday season is upon us, which means it’s time to break out your most fabulously tacky festive attire for a run that’s all about fun and holiday cheer! Whether your sweater lights up, jingles, or just screams “grandma’s knitting gone wild,” we want to see it on Wednesday, December 13th, for our Ugly Sweater 5K Run.

Here’s the plan:
📍 Where: Meet us at the studio.
⏰ When: 7:00 PM sharp!
👟 Who: Everyone is welcome, no matter your pace—whether you’re dashing through the snow or taking a scenic stroll under the holiday lights.

After the run, stick around for a cozy post-run social to keep the festive vibes going. Sip on some hot cocoa, chat with your fellow runners, and maybe even swap some holiday sweater tips for next year.

This is a no-pressure, all-fun event, so grab your friends, your holiday spirit, and your ugliest sweater, and join us for an evening that’s guaranteed to make you merry and bright.

🎅 Important notes: No bag drop is available, so plan accordingly.

Let’s lace up, laugh a lot, and run off some of that eggnog—all while making unforgettable holiday memories. We can’t wait to see your festive outfits on December 13th!

December is the New January!

There’s something magical about starting fresh. But who says you need to wait until January to begin? December is a month full of opportunities—time to set the tone for the new year ahead. By starting now, you can roll into January already feeling strong, energized, and ready for anything life throws your way.

An unlimited membership at Kardia is more than just access to classes; it’s an invitation to become part of something bigger. It’s about building a routine that works for you, finding joy in movement, and connecting with a supportive community.

With an unlimited membership, you can explore every corner of our studio:

• Dive into as many classes as you want, from powerful spin sessions to grounding yoga flows and everything in between.

• Bring a friend along with discounted guest passes, because working out is always better with a buddy.

• Enjoy early booking privileges—reserve your favorite classes up to seven days before other members.

• Treat yourself with discounts on workshops and studio clothing—because self-care includes a little shopping!

But the real magic of unlimited membership isn’t in the perks; it’s in the feeling of showing up for yourself. It’s in the commitment to carve out time for movement, for connection, for growth—even during one of the busiest times of the year.

December can be your turning point. It’s a chance to start before the rush of resolutions, to ease into 2025 with confidence and momentum already on your side.

There’s no countdown needed—just a quiet decision to begin. We’re here when you’re ready. 💜

Join Us for Kardia's 11th Anniversary Celebration!

We can hardly believe it, but Kardia is turning 11! Over the past decade-plus, we've grown, sweated, and celebrated together—and now, it’s time to mark this incredible milestone in style. Join us on Saturday, November 9th, from 9am to 12:30pm for a morning packed with fun, community, and fitness.

Here's what's in store for our big day:

🎉 Themed Classes

Get ready for some exciting themed classes that will take your workout experience to the next level! Whether you’re cycling, stretching, or getting your heart rate up, there’s something for everyone. These special classes are not to be missed—so be sure to book your spot early!

🛍️ Pop-Up Shop Vendors

Our community pop-up shop vendors will be onsite, offering a variety of candles, apparel, and accessories. Shop from Custom By Care candles, lpumgeware from Clome & C0., Accessories for the home from Motif & Paisley, and jewelry from Bels Beads. Lynne will also be in studio for athletic hair braiding. It’s the perfect time to treat yourself or start your holiday shopping!

🎁 Giveaways

What’s a celebration without some surprises? Throughout the morning, we’ll be giving away amazing prizes. You could leave with more than just a great workout—lucky winners will snag some cool goodies!

👟 Soles for Souls Shoe Drive

In the spirit of giving back, we’ll be collecting gently used shoes for Soles for Souls, an organization that provides footwear to those in need. Clean out your closets and bring any shoes that deserve a second life—they’ll go to a great cause.

🎟️ Special Anniversary Pass

To top it all off, we’re offering an 11-class anniversary pass for just $205! It’s a great way to stay motivated as we head into the colder months, while celebrating 11 years of sweating together.

Mark your calendars, spread the word, and come celebrate with us. Whether you’ve been with us from the start or just recently joined the Kardia family, this day is all about YOU! We can’t wait to see you on November 9th.

Let’s make it a day to remember!

Get Ready to Shake It Off at Our Eras Tour Weekend Classes!

Calling all Swifties! Are you ready to embrace your inner dancing queen and Shake It Off before the big show? Join us for our Eras Tour weekend classes at Kardia, where we’re turning up the volume on fun and fitness!

When:

• Weekend 1: November 15-17

  • Friday

    • 7am HIIT + Flow: Reputation

    • 12:05pm Vinyasa Express: Eras Tour

    • 5:30pm Cycle45: TTPD

  • Saturday

    • 8:30am Vinyasa Flow 50: Folklore

    • 9:30am Cycle45: Eras Tour

    • 9:30am HIIT + Flow: Taylor’s Version

    • 10:45am Cycle45: Reputation

    • 11:45am Vinyasa Conditioning: TTPD

  • Sunday

    • 9:30am Vinyasa Flow 50: Evermore

    • 9:30am Cycle45: 1989

    • 10:30am HIIT + Flow: Red

    • 11:30am Vinyasa Conditioning: Eras Tour

• Weekend 2: November 22-24

  • Friday

    • 7am HIIT + Flow: Eras Tour

    • 12:05pm Vinyasa Express: Folklore

    • 5:30pm Cycle45: 1989

  • Saturday

    • 8:30am Vinyasa Flow 50: Evermore

    • 9:30am Cycle45: Eras Tour

    • 9:30am HIIT + Flow: Taylor’s Version

    • 10:45am Cycle45: Eras Tour

    • 11:45am Vinyasa Conditioning: Midnights

  • Sunday

    • 9:30am Vinyasa Flow 50: Folklore

    • 9:30am Cycle45: Midnights

    • 10:30am HIIT + Flow: 1989

    • 11:30am Vinyasa Conditioning: Eras Tour

These weekends are all about celebrating the Fearless journey of music and movement, featuring electrifying classes that will have you feeling like you’re at your own private Lover concert!

What to Expect:

• Themed Classes: Our workouts will be All Too Well inspired, with playlists that will take you through every Eras of Taylor’s incredible discography. Get ready to feel like you’re Dancing With Our Hands Tied as you sweat it out!

• Fully Equipped Facility: Traveling for the show? Don’t Look What You Made Me Do! We’ve got you covered with towels, showers, and yoga mats. Just show up, and we’ll take care of the rest—so you can focus on your workout and get ready to Begin Again!

• Community Vibes: Join our welcoming crew of fellow Swifties and fitness lovers! You’ll find a community that’s Wonderstruck by movement, supporting each other through every Enchanted moment.

Reserve Your Spot!

Don’t miss this chance to Getaway with us and make your concert experience even more special. Spaces are limited, so don’t be a Delicate wallflower—grab your spot today!

How to Sign Up:

• Visit our website through the link below or use the Kardia booking app to secure your spot for the Eras Tour weekend classes.

Let’s come together to celebrate the joy of movement and music! With every class, you’ll feel the energy rise and your spirit soar, creating memories that will last long after the final encore. We can’t wait to see you in class—let’s make this a Lover-ly time filled with fun, fitness, and fantastic vibes!

📣 It’s go time KARDIA! Race weekend begins Friday!

Waterfront Marathon race weekend is here. We’re so excited to take part and support the Toronto running community. You’ll find us at the events below, all of which are open to the public. Even if you aren’t runner - find us and get in on the fun!

📍Friday:

Expo begins! Check the Waterfront Marathon website or social for all the great exhibitors & speakers today including Heather from 12:00-12:45 PM leading a pre-race Stretch Out & Visualization and from 5:00-5:45PMKardia runner and mentor Keri on the Running into Romance: Navigating Dating, Safety, and Expectations panel moderated by Heather.

📍Saturday:

9am - Shakeout run from the race expo with Asics. Then from 10:00-10:45AM  check out the Women’s Marathon Training Group: Wrap up and Celebration panel including Heather.

📍Sunday! Race, yoga & cheer!!

✨Overpass Yoga: At 7am meet at 19km on race course on the Lakeshore West overpass above Spadina for a Sunrise Vinyasa Flow practice. Bring your own mat.

📸 Half & full runners: Meet up & group pic at 7:40am at the Kardia logo on the North West side of University at Campbell House.

📣 CHEER! We need you!

🚧 West: Cheer for all distances with us & our friends Chix Run The 6ix and The Badass Lady Gang from 8am Dan Leckie Way & Lakeshore W - 2.8k from finish line.

Even if you aren't racing, these events are open to the public. Stop by the expo, check out the vendors, hear the speakers, and enjoy the Toronto running community.

Sunrise Overpass Yoga: TCS Toronto Waterfront Marathon Edition

Sunrise Overpass Yoga: TCS Toronto Waterfront Marathon Edition

We’re excited to bring you a one-of-a-kind yoga experience right on the race course of the TCS Toronto Waterfront Marathon!

Join us on Sunday, October 20th, for Sunrise Overpass Yoga, a 50-minute vinyasa flow class on the Lakeshore W Overpass, with breathtaking views of the city skyline on the marathon course.

After yoga, we invite you to stick around and cheer on the incredible athletes and local runners running the Canadian Marathon Championships from the corner of Dan Leckie and Lakeshore. It’s the perfect way to connect with the marathon community and share in the thrill of race day.

Event Details:

• Date: Sunday, October 20th

• Time: 7:00 am (50-minute class)

• Location: Lakeshore W Overpass (on the marathon course)

• What to Bring: Your own yoga mat

• After Class: Cheer on the marathoners at Dan Leckie & Lakeshore!

To help you get the most out of this experience, here are five tips to ensure a smooth and enjoyable morning:

1. Arrive Early The roads close to vehicles at 6 am, so be sure to give yourself enough time to park, walk up the ramp, and get settled on the overpass. Access is available via Rees or Dan Leckie. We suggest arriving by 6:30 am to enjoy a stress-free start to your morning.

2. Dress in Layers October mornings can be chilly, so we recommend wearing warm layers that you can easily remove once the class gets moving. A jacket, gloves, and a cozy hat will help keep you comfortable while setting up and during the warm-up.

3. Don’t Forget Your Mat This is a BYOM (Bring Your Own Mat) event! Make sure you bring a mat that’s easy to carry up the overpass and comfortable enough for outdoor practice. A thicker mat may be ideal for the concrete surface.

4. Hydrate Before Class Be sure to hydrate ahead of time. Even though the temperature will be cool, flowing through an outdoor vinyasa session can leave you needing water. Have some before class and bring a water bottle to keep nearby for after the session.

5. Stay to Cheer! Once yoga wraps up, we’ll head over to the cheer station at Dan Leckie and Lakeshore. Cheer on the marathoners as they race past—your energy and encouragement will be just what they need as they push through their journey. It’s a wonderful way to show support and connect with the runners.

Don't miss this unique chance to flow with us on marathon morning and be part of the race-day excitement!

Introducing the Kardia Athletica App – Your Fitness Routine, Simplified!

We’re excited to announce that our new Kardia Athletica app is officially available for download on Apple and Google Play! With Kardia Athletica, your fitness journey just got a whole lot easier. Whether you’re a regular in our classes or just starting out, this app is designed to help you stay on track, stay motivated, and maximize your time for training.

Why Download the Kardia Athletica App?

Here are just a few ways the Kardia Athletica app will simplify your fitness experience:

1. Seamless Class and Workshop Booking. No more rushing to the studio or logging in on a computer! Now, you can view our full class schedule and reserve your spot in your favorite classes, workshops, and special events directly from your phone. Whether you’re planning ahead or booking last-minute, everything is just a tap away.

2. Personalized Dashboard. Our app lets you track all your upcoming classes in one place. Easily manage your schedule, see what classes you’ve booked, and even sync them with your calendar so you never miss a session.

3. Membership & Class Packages. Need to purchase or renew a membership? No problem! Kardia Athletica makes it simple to buy class packages, check how many credits you have left, and keep an eye on your account.

4. Notifications & Updates. Stay informed with real-time notifications. Get reminders about your upcoming classes, and stay up to date on studio announcements, special events, and new classes we’re adding to the schedule.

5. Studio Information at Your Fingertips. Looking for directions or details on our studio? Access all the information you need right from the app, including contact info, location, and studio amenities.

How to Download

You can find the Kardia Athletica app on both Apple's App Store and Google Play. Simply search for “Kardia Athletica” and tap download to get started.

• Apple Users: Download on the App Store

• Android Users: Download on Google Play

Get Started Today!

Once you download the app, create your account or log in with your existing Kardia account. In just a few clicks, you'll be able to start managing your classes, tracking your progress, and keeping up with all things Kardia—all from the palm of your hand.

Ready to streamline your fitness routine? Download Kardia Athletica now and take your workouts to the next level!

We can’t wait to see you in the studio and help you crush your fitness goals, one class at a time.

Get Ready to Rock the 97-Minute Clueless Movie Ride!

Are you ready to roll with the homies this Friday September 20th at 6:45pm for our epic 97-minute Clueless Movie Ride? Whether you're a spin newbie or just need some extra prep, we’ve got you covered. Here are five tips to make sure you’re totally buggin’ (in the best way) by the end of class:

1. Set Your Bike Up for Success
Proper bike setup is key to staying comfortable for the full 97 minutes. Make sure your seat height allows for a slight bend in your knee at the bottom of your pedal stroke, and your handlebars should be positioned so you're not putting too much strain on your back and shoulders. We’ll help with adjustments before class, so arrive early if you need a quick tune-up!

2. Pace Yourself Like a Pro
This ride is a marathon, not a sprint! It’s totally okay to take breaks when you need them—especially during longer rides like this one. Follow the music and your instructor’s cues, but remember that listening to your body is the most important part. Drink water, take a breather if you need it, and hop back in when you’re ready to crush it.

3. Hydrate and Fuel Up
Staying fueled and hydrated will be your best friends during a longer ride. Be sure to hydrate throughout the day leading up to the class, and bring a water bottle to sip on during the ride. Also, don’t forget to eat a balanced snack or light meal about an hour before class—something with a good mix of carbs and protein will give you sustained energy. If you need a little boost mid-ride, feel free to have a quick snack like an energy gel or a piece of fruit.

4. Clip Into Your Cycling Shoes
If you’re new to clipping into cycling shoes, don’t worry! Clipping in provides more control and power during your ride. Take a moment to practice beforehand or ask for assistance. We’ll make sure you’re locked in and ready to ride with ease, giving you the most efficient workout possible.

5. Dress for Success
Wear breathable, moisture-wicking technical clothing to stay cool and comfortable. For extra comfort, we also provide gel seat covers in the studio, which can make a huge difference on longer rides. Feel free to grab one before class!

We can’t wait to see you for this unforgettable ride. Get ready to sweat, smile, and ride like a total Betty!

See you Friday!

– The Kardia Team 💛

3 Reasons to Book Your Week of Workouts on Monday! 🔥

Happy Monday! Did you know that how you start your week can set the tone for everything that follows? Here’s why booking your workouts today is the best move you can make:

1. Get Your Pick of Classes

By planning ahead, you get first dibs on your favorite classes and times. Whether you're into spin, yoga, or strength training, locking in your spot early guarantees you get what you want without scrambling later.

2. Boost Motivation & Accountability

Once your workouts are booked, you're more likely to stick to them. Seeing them on your calendar acts as a reminder and keeps you motivated. Plus, when the week gets busy, your "me time" is already scheduled!

3. Stress-Free Week Ahead

No last-minute planning or decision fatigue. Knowing you’ve already organized your workouts gives you one less thing to worry about. Now you can focus on showing up and crushing it!

Why wait? Head over to our website and secure your week of fitness now!

Fierce Flow: Drag Queen Yoga with Boa

Join certified instructor and Canada’s Drag Race S1 icon, Boa, for a fabulously fierce 45-minute beginner's yoga class that is  designed to get your blood flowing and your spirit soaring. This isn't just any yoga class—it's Drag Queen Yoga for Pride, where we celebrate love, diversity, and self-expression in every fabulous pose.

Get ready to stretch, strengthen, and strut your stuff as Boa combines the foundations of yoga with the glamour and charisma of drag. This unique class is all about embracing your true self, finding your inner strength, and having a blast while doing it. By the end of the session, you'll be ready to sashay down the catwalk and take on the world like the queen you are!

Don't miss out on this vibrant and empowering event. Come as you are, wear your most fabulous workout gear, and prepare to feel the Pride spirit as we bend, pose, and slay together.

This class takes place OUTDOORS at 585 Queens Quay West. Please bring your own yoga mat. 

Save The Date:
🗓️ Date: Saturday June 22nd
⏰ Time: 8:30am-9:20am. 
💲 Investment: $45.

🏳️‍🌈 $5 from each booking will be donated to The 519. The 519 is a City of Toronto agency committed to the health, happiness and full participation of the 2SLGBTQ+ communities. 

⏰ 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%.