In November 2017, the Kardia crew got a permanent home at #KardiaQQHQ, where we could move some of our outdoor workouts inside and have a ton of fitness fun together. And this is where many of you began to show up too!
Join us On-Demand with Kardia On The Go for our 7-Day Run or Walk Streak Challenge. Let's get in the habit of adding a proper pre-run/walk warm-up and post-run/walk stretch to our workouts with our new Kardia On The Go On-Demand Stretching workout series.
Use the graphic above to track each daily run or walk workout, plus your pre-run/walk warm-up and post-run/walk stretch. The distance of your run or walk is up to you, and you decide the length of time for the pre-run/walk warm-up and post-run/walk stretch from the videos in our on-demand library. One new video is being added daily, for the next 7-days.
If you're on Instagram, be sure to share your progress and daily graphic with us and tag us using @KardiaOnTheGo and @KardiaAthletica.
There is no cost to enter and access to our Kardia On The Go On-Demand site is FREE for your first 7-days, then only $35 monthly if you continue. Check it our here and let's move more together this week starting today!
Starting Thursday October 22nd, we are thrilled to share Kardia's yoga, cycling, strength training, foam rolling, and meditation classes with you in your own home or anywhere in the world, on-demand.
Get what you need to meet your goals, with our ever-growing library of on-demand studio classes. Do one video by itself or piece them together to build your own practice and training program.
Stream from your laptop, mobile device or tablet, or mirror your devices on your tv. Your first week is FREE! The pricing after is $35.84 CAD/month. Once logged in with a subscription you will have unlimited access to all of our class offerings and you can cancel at anytime.
As one of Toronto’s inaugural run crews, we are very excited to bring you our 8-week VIRTUAL 10km: On The Go Training Program designed to prepare participants to reach a distance of 10km in time to ring in 2021.
The VIRTUAL 10km: On The Go Training Program is the perfect place for someone who has raced a 5km, someone who can comfortable run for 20-minutes, or someone who might have raced 10km in the past, but has never followed a plan and is looking to connect with a virtual community and to stay injury free by training safely.
A training plan will be provided on a weekly basis and you can be expected to run 3-4 times a week. The group will also connect online through a private Facebook group and through weekly Zoom sessions (Tuesday evening at 6:15pm) exploring a variety of run topics.
Start Date: Monday November 2nd
Cost: $115 + tax ($45 for Monthly Unlimited KARDIA members)
Hi everyone! Heather here and I'm so excited to blog for the first time from our new studio site, Kardia!
I want to personally thank everyone who joined us online and outside the studio last Wednesday as we celebrated community and revealed our new studio name. We celebrated in masks and at a distance, and together raised $450 through the sale of our Kardia running tanks for the Jamii Esplanade Community Center. Thank you.
Startng Thursday Sept 17th and into this weekend we're celebrating our community with our bonus class sale!
From now until September 21st receive one, two, or four bonus classes with every 5-, 10-, or 20-class package purchased.
Sign up online. Offer ends September 21st and bonus classes will appear on your account for use starting September 23rd.
Join us as we celebrate community and Kardia by grabbing your Bonus Class Package HERE.
Our fitness community has always been about welcoming people and building an inclusive and accessible environment. In order to better reflect these goals and who our community is, on June 19th we decided it was necessary to change our name.
As communities around the world have come together to stand up against racism, we have taken the time to reflect on our community. In consultation with members in our community and a diversity consultant, we acknowledge we need to make a change. We have learned a better understanding of the history tied to the word "tribe," and on September 9th we will share a new identity for our community that will continue our efforts of inclusion without the hurtful association for Indigenous Peoples. We look forward to moving forward with you and on September 9th will be revealing our new studio name and we hope you will join us.
Name Reveal Week.
Beginning the week of Wednesday September 2nd we will be sharing hints of our new name and a variety of opportunities to take part in contests (together as a group or solo at a distance) as we move forward with our efforts of creating a welcoming and inclusive fitness community.
Logo Search
Starting September 2nd we have placed our new logo at various locations around the downtown core. Find the logo and snap a picture of it. Share it on your social media and tag us for a chance to win prizes from our partners including lululemon, Garden of Life, and Nuun. There are no limits to your entry. Winners will be drawn at random on September 9th. One photo = one entry.
Name Reveal
At 7pm on Wednesday September 9th we will be hosting a free community scavenger hunt to some of our favourite places around downtown. Each stop on the hunt will reveal one letter for our new name. Collect the letters and then join us back at the studio at 8pm for the official reveal. If you ordered our 2020 Party Singlets they will be available for pick up, as well as new studio gear. Mask wearing is encouraged and we ask everyone to please keep a 2m distance.
And More...
Stay tuned for additional challenges, giveaways, and sales that will begin on September 9th.
Membership FAQ.
While our studio name is changing, everything else about our community will remain the same. Here's what you need to know about logging in and joining us online, outdoors, and in studio.
Log-In: In order to join us online or in studio you will continue to use your same log-in.
Booking Websites/Apps: You will need to log-in through our new website and new profile on Mindbody or ClassPass, but the log in process does not change. We will be sharing this information in an email following our event on September 9th. Consider booking your classes on the 10th now to not miss out.
Email: Following the name reveal on September 9th you will receive an email from us with our new contact information. Our old email address will remaining active and will link to our new account.
Phone Number: You can also give us a call on our same phone number, 647-729-5008.
Social Media: If you're already following us at @Tribe_Fitness you will continue to follow us when our handle changes.
Welcome home! Heather here and I am so excited to be waking up in Phase 3 and to the news that today we can officially reopen our studio doors. While I can't wait to see you all back in studio, please know that we are approaching this opening slowly, safely, and will be taking our time to make sure we get things right and that everyone in our community feels safe. This newsletter is a long one, but I want you to know what you can expect while joining us for your next workout. If you have any questions, please reach out by replying to this email.
Memberships
For those of you who paused your membership, now is the time to reactivate! Reply to this email and we will get you set up to join us again. You will not be able to register for a class without an active membership.
New clients wishing to purchase our Monthly Unlimited Membership (the best deal if you want to join us 7 or more times a month) will have until August 4th to grab our Unlimited Membership for the low price of only $119 a month. On August 5th, the price of new Monthly Unlimited memberships will be increased to $139 a month.
Classes
We understand that not everyone is ready to take the step to rejoin us indoors yet, and we're okay with that. As a result we'll be continuing all our VIRTUAL classes simultaneous with our in studio classes. With clients participating from all over the globe, we have shown we are bigger than these walls, and I don't want to lose our new global community. As a result, you will see three locations of classes on our schedule. Join us where you feel most comfortable.
VIRTUAL: These classes will occur online. You will be emailed a weblink and password prior to class.
OUTDOOR: These in person classes will occur on the grass North of the studio. Please bring your own mat. Keep a 2m distance from others and wear your mask 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.
Registration for classes will be limited to one week in advance and our late cancel policy will be in effect for OUTDOOR and STUDIO classes. If you are unable to attend your class you MUST cancel 4 hours prior to the start time of your class or a late cancellation fee of $10 will be charged to you account.
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.
We encourage everyone to make it a habit to wash your hands 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, cups or towels. Please bring your own mats, bottles, and towels to class with you. Mats and bottles will be available for purchase in studio. Showers, lockers, and change room styling products will not be available. Please bring your items into the yoga room and arrive ready to workout.
We will continue to offer small class sizes, this is one of the features that makes us unique. All of our classes will now be taking place in the yoga room. Our maximum number of participants in this room is 10, however we will be starting with class sizes of 8. 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.
Most importantly, out of kindness to your studio family, please stay home if you feel unwell or have any symptoms.
Warmly,
Heather and your Studio Team
As one of Toronto’s inaugural run crews, we are very excited to bring you our 8-week VIRTUAL 10km: On The Go Training Program designed to prepare participants to reach a distance of 10km in time for the virtual Canada Running Series Scotiabank Montreal 10K before August 31st.
The VIRTUAL 10km: On The Go Training Program is the perfect place for someone who has raced a 5km, someone who can comfortable run for 20-minutes, or someone who might have raced 10km in the past, but has never followed a plan and is looking to connect with a virtual community and to stay injury free by training safely.
A training plan will be provided on a weekly basis and you can be expected to run 3-4 times a week. The group will also connect online through a private Facebook group and through weekly Zoom sessions (Tuesday evening at 6pm) exploring a variety of run topics. Participants must be able to run 15 minutes continuously.
Start Date: Monday July 6th
Virtual Race Information: Registration for the virtual Canada Running Series Scotiabank Montreal 10K is in addition to the training program. Participants will complete the virtual race solo before August 31st. Additional race details can be found at: https://canadarunningseries.com/scotiabank-montreal/
Cost: $115 + tax ($45 for Monthly Unlimited TRIBE members)
As one of Toronto’s inaugural run crews, we are very excited to head back to our training roots with our 8-week VIRTUAL Learn to Run 5Km Training Program. Over the past 6 years we have trained hundreds of new runners, or those returning from injury or just life, and we look forward to sharing our passion for the sport of running and our love of community (even while online) with you.
This beginner-friendly 8-week training program is designed to prepare participants to reach a distance of 5k in time for the virtual Canada Running Series Spring Run-Off before July 1st.
The VIRTUAL Learn to Run 5Km Training Program is based on a run/walk progression, and no past running experience is required. A training plan will be provided and you can be expected to walk/run three times a week. The group will also connect online through a private Facebook group and through weekly Zoom sessions exploring a variety of run topics. Participants must be able to walk 60 minutes continuously.
Read a first hand experience from one of our Learn to Run runners here.
Start Date: May 4th
Virtual Race Information: Registration for the virtual Canada Running Series Spring Run-Off is in addition to the training program. Participants will complete the virtual race solo before July 1st. Additional race details can be found at:
https://canadarunningseries.com/spring-run-off/virtual-race/
Cost: $100 + tax or $30 for Monthly Unlimited TRIBE members. Discount taken at check out.
Join TRIBE for a free social speaker series Thursday evenings while we’re physically distant. A variety of speakers and topics will be addressed in order to educate and connect while we’re apart.
April 9th: From Couch to 5km: Tips to Start Running on the Right Foot (…or Left)
Speaker: Michael Liberzon, Coach of the Tribe Performance Race Team and owner of X3 Training
Key Topics: Michael will address questions every new runner has including:
· How to follow a running program
· Safety while running at night, solo, and during a pandemic
· Strength training and injury prevention
· Tech for the inner nerd
· Basic form considerations
Register in advance for this here.
April 16th: Goodness Gracious: Getting creative in the kitchen with Megan
Speaker: Megan Brescacin, Tribe instructor and author of Goodness Gracious, a travel inspired cook book
Key Topics: Megan and her fiancée Asim have been blowing up their Instagram accounts with easy at-home meals. They’re going to share three of their go-to breakfast recipes using 5 simple ingredients or less! Be prepared to cook along – see the shopping list below.
Have on hand:
You will need:
3 banana’s
2 cups Oats
2 eggs
3 scoops of your favourite Protein Powder
2 tbsp of Nut butter of choice
REGISTER in advance for our event with Megan here.
April 23rd: 3 ways to set yourself up for the best week ever (even when you're locked inside)
Speaker: Kelsey Reidl, Tribe instructor and host of top business podcast Visionary Life
Key Topics: Struggling to keep up with a consistent routine in Quarantine?
Whether it’s your Fitness Routine, Working Routine, or Other… THIS TRIBE TOGETHER WAS CREATED FOR YOU!
Kelsey is going to share with you a routine that she learned from High Performance Psychologist, Dr. Michael Gervais. He teaches the philosophy that in order to continually improve ourselves (even while on lockdown!), we must nurture our Mind, Body & Craft… and in these challenging times, this routine has been a saviour for SO MANY PEOPLE.
Join Kelsey for a fun “workshop style” hangout where she will share what the concept of Mind, Body, Craft is & how you can easily implement it into your days starting tomorrow!
Have on hand: Nothing!
REGISTER in advance for our event with Kelsey here.
April 30th: What’s Your Flavor: A Wine Tasting Experience with Elizabeth Davies
Speaker: Elizabeth Davies, owner of wine ED Wine Co.
Key Topics: Join wine sommelier, Elizabeth Davies, for an evening of tasting and education. Elizabeth will guide you through the flavours happening in two hand selected wine’s for this series (see the “Have on Hand” section for ordering and options) and together we will discover what makes them so special and why they taste the way they do.
Have on Hand: Participants should have two wines are directed by Elizabeth. Special packages have been prepared from Ed Wine Co and similar options available from the LCBO have also been suggested.
· From Ed Wine Co:
o “The white is a Chardonnay from Ontario that has been made from a collaboration of minds - one of the greatest Winemakers in Niagara and 2 excellent Canadian Sommeliers. There was an extremely small amount of this wine produced so it is quite rare to get. I find it special to be able to enjoy in your home.”
o “The red wine will be from Beaujolais, France. We will discuss the renaissance that has been happening. And together we will discover why wine lovers should be paying attention to what’s happening to the delicious wines from the area.”
o Find a special package and pricing (as well as delivery) for our event at www.edwine.ca $55 the bottles above and an additional $15 for delivery.
· From the LCBO:
o While neither of the series wines are available for purchase at the LCBO, participants can follow along with alternate wines. Follow along with a Chardonnay of your choice from Ontario (A Tawse Chardonnay would be the closest example to the wine from the package). And for the red, one could follow along with a Beaujolais (Stéphane Aviron Vieilles Vignes Moulin-à-Vent 2017 would be the closest example to the bottle from the package).
REGISTER in advance for our event with Elizabeth here.
May 7th: Get Energized with these Hearty and Healthy Meal Ideas
Speaker: Emilie Wong, TRIBE instructor and brunch foodie extraordinaire
Key Topics: Cook along with Emilie, as she leads you through a quick hearty and healthy dinner recipe that will leave you feeling energized and not lethargic at home. Using staple ingredients that you have at home to get creative with an ethnic flair.
Recipe: Thai Satay Chicken Wraps
Have on Hand:
● peanut butter or nut butter of choice (almond, cashew)
● soy sauce or tamari
● fresh ginger
● red chili flakes or hot sauce
● lemons or limes
● fresh cilantro
● salt and pepper
● chicken breasts or tofu (for vegetarians)
● tortilla or roti wraps
● hummus or tahini
● bell pepper (your favourite colour)
● green onions
● apple
● fresh spinach or mixed greens
REGISTER in advance for our event with Emilie here.
May 14th: Can Cannabis Use Improve Your Athletic Performance And Recovery?
Speaker: Dr. Shawn Meirovici N.D.
Key Topics:
The effects of CBD for athletes are widely documented, both scientifically and anecdotally with promising results. It's helping athletes at all levels of competition with pain relief, inflammation, sleep, and anxiety. Join Dr. Shawn N.D., a leader in Medical Marijuana/Cannabis education, explore topics related to cannabis and cannabinoids use and it’s impact on exercise and athletic performance and recovery.
Have on Hand: Nothing!
REGISTER in advance for our event with Dr. Shawn N.D. here.
May 21st: How to make the perfect iced coffee at home with Aleks Myszk, owner of AM Coffee Studio
Speaker: Aleks Myszk, Tribe rider and owner of AM Coffee Studio
Key Topics: Aleks Myszk is going to help you master your favourite iced coffee just in time for the warmer weather! Aleks will share three fun and easy drink recipes, so be prepared to mix along – see the shopping list below.
Have on hand:
1 banana
ice
cold coffee
hot coffee
your favourite Protein Powder
milk of choice
vanilla ice cream
vanilla syrup (optional)
fresh mint (optional)
REGISTER in advance for our event with Alyks here.
May 28th: Here Comes The Sun: Let's chat clean sunscreen with clean beauty guru Allison Larouche
Speaker: Allison Larouche, Founder of City Momma Styles and Clean Beauty Guru
Key Topics: Looking to switch up your sunscreen but have no idea what to look for in an ingredient list? Join clean beauty guru, Allison Larouche, to chat all things SPF's that you will actually want to apply again.
Have on Hand: Nothing!
REGISTER in advance for our event with Allison here.
With the studio temporarily closed, we are excited to bring you 30+ classes online every week through Tribe On The Go. Join us online for cycling, yoga, HIIT, and meditation classes daily using your Monthly Unlimited Pass, existing class passes, ClassPass, or by purchasing a $10 Virtual Class.
Here's how it works:
Sign up on Mindbody (app or website) using your existing Monthly Unlimited Pass, existing Class Packages, by purchases a $10 Virtual Class Package, or by signing in through Class Pass.
In the Class Registration page you will see a link to our Zoom account.
We recommend you download the Zoom App on your phones, tablet, or laptop for best quality; however you can stream through your browser.
15 min before the start of class, we'll send an email to all those registered with the Zoom meeting password—the link to Zoom meeting will always be the same and found in the Registration link, the Password will change with each class.⠀
Log-in to Zoom a few minutes before the class to get settled and ready to sweat and/or restore with us.
Registration for these classes closes 10 minutes prior to the start of class, so plan ahead.
Dear TRIBE,
I wanted to thank you again for your patience as we navigate the current situation and transitioning our classes from in person to online. Starting Saturday you will now be able to take 4 TRIBE classes online, including 3 Member Only classes.
Starting Saturday for the next two weeks (as beyond as required) we will live stream four types of classes including HIIT + Flow, Yoga Flow, Roll Out, Meditate + Restore, and a new class we were planning to start in April "Sunrise Yoga Flow and Intention Setting." Get all the details on our Member Only and Free Daily Classes below.
JOIN US ONLINE FOR A PRIVATE MEMBER ONLY CLASSES:
Beginning Saturday you will be able to join us for three private Member Only classes daily by using your existing Monthly Unlimited Pass or by purchasing a $10 Virtual Class.
Here's how it works:
Sign up on Mindbody (app or website) using your existing Monthly Unlimited Pass or purchases a $10 Virtual Class Package.
In the Class Registration page you will see a link to our Zoom account.
We recommend you download the Zoom App on your phones, tablet, or laptop for best quality; however you can stream through your browser.
20 min before the start of class, we'll send an email to all those registered with the Zoom meeting password—the link to Zoom meeting will always be the same and found in the Registration link, the Password will change with each class.⠀
Log-in to Zoom a few minutes before the class to get settled and ready to sweat and/or restore with us.
FREE ONLINE CLASSES:
We've had over 3K views on our free classes this week through Facebook and Instagram Live classes happening daily at 5pm. This classes will continue to happen.
Tuesday: 50 min HIIT + Flow
Wednesday: 50 min Yoga Flow
Thursday: 50 min HIIT + Flow
Friday: 50 min Yoga Flow
As we take our current situation day by day, we will keep you informed on all studio updates via emails and through our social media channels. We are incredibly grateful to have such a strong and supportive TRIBE and we thank you for your understanding in this difficult decision. We look forward to seeing you back in studio soon.
Warmly,
Heather and your TRIBE Team
Dear TRIBE,
In light of the growing concerns around the spread of COVID-19, we have made the difficult decision to temporarily close our studio commencing 9pm on Monday March 16th.
What makes TRIBE so special is not our physical studio space - it's our people. We wanted to keep you, our family, close during this time to support each other, but with the most recent information from Toronto Public Health it has now become time to pause in solidarity with the bigger tribe. Your health and well-being is our highest priority and we have taken every step to keep TRIBE safe during this time.
PLEASE NOTE
Any pre-registered classes will be returned to your account.
March Madness Challenge: We will extend the challenge for 2-weeks once we reopen.
Class package holders & unlimited members: all class packages and unlimited memberships will be automatically placed on hold and extended accordingly.
JOIN US ONLINE with TRIBE On The Go
I am thrilled to share the news that we are in the development of a workout streaming website, Tribe On The Go. You’ll have access to TRIBE yoga, cycle, HIIT, and meditation classes that you can access online in your own home or anywhere in the world. This has always been a plan, and now we're kicking it into high gear to bring it to life even quicker then initially planned.
While we hope to bring you this new service shortly, join us this week through Facebook and Instagram Live classes happening daily at 5pm.
Tuesday: 50 min HIIT + Flow
Wednesday: 50 min Yoga Flow
Thursday: 50 min HIIT + Flow
Friday: 50 min Yoga Flow
As we take our current situation day by day, we will keep you informed on all studio updates via emails and through our social media channels. We are incredibly grateful to have such a strong and supportive TRIBE and we thank you for your understanding in this difficult decision. We look forward to seeing you back in studio soon.
Warmly,
Heather and your TRIBE Team
Good afternoon Tribe. In light of our current environment, I just wanted to connect over the measures we are taking here at TRIBE to keep you healthy and safe. Some we have implemented from our opening in 2017 and others which are new (spoiler: please consider bringing your own yoga mat, water bottle, and towel to class). We take your wellness seriously, and want you to feel at ease here at TRIBE.
We encourage everyone to make it a habit to wash your hands when they 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 at the front desk.
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 props/equipment, mats, and bikes.
We also use this disinfectant to clean the props, lockers, door handles, community mats, bikes, and all studio surfaces!
If you feel uncomfortable with touch in class, for any reason, we invite you to use the consent cards provided in the yoga studio. These cards indicate whether or not you would like to receive hands on assists from your instructor. I have also instructed our instructors to use their own comfort as to whether they choose to provide touch in class or not - they will let you know prior to class.
BYOMat, Towel, and Water Bottle. At the current time we will continue to provide community yoga mats, cups and towels, I do ask that you consider bringing your own mats, bottles, and towels to class with you.
We will continue to offer small class sizes, this is one of the features that makes us unique. Our maximum number of participants in cycling is 16, yoga/hiit is 17 and even smaller for our baby classes. 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. This constant change of inside air with fresh outside air has been proven to help with other types of contractible diseases.
Most importantly, out of kindness to your TRIBE, please stay home if you feel unwell or have any symptoms.
Warmly,
Heather and your TRIBE Team
Are You In For This Madness?
We're challenging the TRIBE to the ultimate March Madness Challenge. We want you to get out of your comfort zone and into the other studio room. For our 2020 March Madness Challenge, your classes will be going head-to-head to determine which one will come out on top as your favourite. Do you have what it takes?
How it works:
The Tribe March Madness Challenge runs from March 8-29th and is comprised of 7 brackets (meaning you will take 7 classes over the three weeks).
To get started take your favourite class of the two classes shared within each of the first four brackets (Class A, B, C, D). After each class record the class name of the class you attended in the next bracket (Class Choice). This is the class that will advance to the next round.
You will then select a class from the two classes you attended previously on the left side (Class A Choice and Class B Choice) and take a class from the two winning classes on the right side (Class C Choice and Class D Choice). From these 4 classes you will narrow it down to the final two classes. Of these two remaining classes you will select one and take your winning class.
Once complete, record your winning class in the “winner” header and submit your card to be entered to win some great prizes.
How to join:
Use your current class packages, monthly unlimited pass, or the special March Madness Challenge Pass to attend 7 of your favourite classes between March 8-29th and be entered to win some awesome prizes from our amazing partners. Here's a hint of what you can expect!
New Balance shoes of winners choice from New Balance Canada
Race Entry for any 2020 Canada Running Series Race (2 winners)
Lululemon yoga starter pack
Garden of Life prize pack (2 winners)
Ciele Athletics Caps
HER 5km Race Entry for you and your running bestie (one winner receives a bib for them-self and a friend)
Pop in to the studio and pick up your Challenge Tracking Card any time, and you can start booking your classes online now!
Know someone who hasn't been to a class at #TribeQQHQ yet?
Your brother, mother, tennis instructor, favourite barista, or maybe that someone you are looking for an excuse to invite somewhere?
Sign yourself up for any regular yoga or cycling class running Feb 14-17, then share promo code SpreadTribeLove with your bestie and have them join you for free!
New guests to Tribe only. Does not apply to workshops.
Our long rides have become a Tribe Ride or Die crew favourite, but let's face it, a 90-minute ride, like our next one happening on Sunday February 2nd, can be intimidating. So here are three tips so you can rock that long Tribe ride like a pro.
1. Hydrate and Fuel!
Eating healthy before and after your workout should be a given. Something as simple as a banana 30 to 60-minutes before can pack just the energy you need to push through. Drinking water leading up to your ride is a must, and hydrating during the ride is key. Grab a Nuun Electrolyte tab, and add one to your bottle for some extra energy for that extra long workout.
2. Dress for Success.
At a minimum you should be wearing active gear that is comfortable and moisture wicking. After that you might consider getting some padded cycling shorts or for those looking to avoid the padded booty look, please help yourself to one of our gel padded seats which attach to the bike seat. Do what you need to do last for the entire ride, and if you need to stand - go for it!
3. Clip In!
While both runners and cycling shoes work on our Stages Indoor Cycling bikes, we highly suggest you clip in - plus our cycling shoes are included for free! Running shoes are less safe (can easily slide out of the cage during a quick sprint) and reinforce a less effective pedal stroke (putting more emphasis on the push down and less on the pull up). Our cycling shoes create a no slip ride and provide energy efficiency as you both push & pull the pedal engaging the entire leg - and after 90-minutes, effectiveness and ease matter!
Now time to put these tips to the test! Join Jess and Heather Sunday February 2nd from 8:30-10am for our "Cynics vs Sweethearts" Valentine's themed Cycle90. Some experience would be great, but with the tips above, we know you've got what it takes to rock this ride.
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 Yoga Restore, Roll Out and Meditate and Restore with Essential Oils, 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 Yoga Restore 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 Yoga 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, centered, 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 behavior in check.
Relieve stress, find a sense of calm, and use your yoga practice to support the healthiest, happiest and best version of you in 2020!
Join us Monday to Friday at 8pm for Roll Out, Yoga Restore, or Meditate and Restore with Essential Oils, or Saturday at 1pm for Roll Out.
For the rest of December, you'll receive bonus TRIBE classes with every 5-, 10-, or 20-class package purchase.
Buy 5-classes get one bonus class.
Buy 10-classes get two bonus classes.
Buy 20-classes get four bonus classes.
Sign up online, in studio, or by giving us a call. Classes have a one year expiry. Offer ends December 31st.
