3 Reasons why you need a run coach!

With Step One of the provincial framework in place and small group workouts permitted, our Kardia Performance Race Team is back!
Whether you’re a brand new runner or a devoted km warrior there are plenty of ways working with a running coach will improve your running and up your 2021 race game to the next level (and yes, in person racing is coming back for late Fall, so let's get training!).

Not sure whether a running coach is for you? Here are a few reason why it is – and more details on our Performance Race Team (aka #KardiaPRT) below.

1. Determine Your Proper Volume.
One of the toughest things for any runner (new or old) is determining the proper amount of volume. Too much can have you injured and sidelined before you even hit the start line and too little can have you under prepared and regretting your life choices come race day. Many variables go into this equation (e.g., your goal, experience running, history of injury/health) and your coach will help you decipher them all and on an ongoing basis too.

2. Push Your Pace (or Don’t).
Are your tempo runs to slow? Are your long runs to fast? Do you even know what I’m talking about? Well your run coach will take the guess work out of your workout paces and get you ready for race day based on your current level of fitness and goals for your race. Your pace is always evolving and your coach is here for you, helping you take your workouts to the next level – in a safe and controlled way.

3. It’s More Than Just Running.
Running to race is more than just tying on your shoes and heading out the door. We approach running from a holistic perspective, so not only will your coach help your running performance, but they are here to provide advice on strength training, your mental game, workout nutrition, and pre- and post- race day procedures, as well as anything else you might need to toe the start line when it comes to running and race day procedures.

#KardiaPRT Membership Includes:

If you've never worked with a run coach before, finding the perfect coach for you is ideal. Below is what's included in our #KardiaPRT memberships. Send us an email if you'd like to join a #KardiaPRT workout for free. Email Hello@KardiaAthletica.com.

• A general team training plan consisting of 5-6 runs per week. The team is currently training for a Fall half and Full Marathon. Training plan will outline additional workouts runners’ are expected to complete on their own, with optional meet ups (Tuesday and Saturday).

• One Zoom team meetings Monday's at 6pm

• One in person coached workout on Tuesday's at Evergreen Brickworks or Riverdale Park at 6:30pm.

• 4 classes of runner’s choice monthly at KARDIA to support training. Classes cannot be accumulated and will expire at end of month if not used.

• Membership is minimum of 3 months commitment.

• Access to a private Facebook Messenger group chat.

Registration for our outdoor classes is happening now!

We are so excited to move with you outdoors again. With the province moving into Step One, beginning on Sunday you can now workout with us outdoors in addition to our continued virtual classes. Classes will be taking around the studio either out front on Spadina for cycling, or the grass area North of the studio for HIIT and yoga.

Current outdoor classes include:

• Sunday: Cycle45: 10:45am, 11:50am

• Tuesday: Yoga Flow: 7pm

• Thursday: Sunrise Yoga Flow: 7:30am

• Friday: HIIT + Flow: 5:30pm

Sign up through the Mindbody app, ClassPass, lululemon membership, or at www.KardiaAthletica.com.

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) can grab a Monthly Unlimited memberships for $139 a month or can purchase drop-in or class packages. Virtual class packages can not be used for Outdoor classes.

Your Safety Outdoors

Please keep your distance when entering the outdoor workout 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. 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. Bikes will be cleaned thoroughly following every class.

BYOMat, Towel, Sunscreen, and Water Bottle. We will no longer be providing community yoga mats, sunscreen, 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. Entrance to the studio is not permitted. Showers, lockers, and change room styling products will not be available. Please arrive ready to workout.

We will continue to offer small class sizes, this is one of the features that makes us unique. Our maximum number of participants aligned with Step One of the provincial guideline is 9. Please check out the numbers prior to your sign up and join classes with attendance numbers that suit your comfort zone.

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

Warmly, 
Heather and your Kardia Studio Team

5 Ways To Celebrate Global Running Day!

Global Running Day is Wednesday, June 2, 2021. Although many of our Kardia crew don’t need a special day as an excuse to go run, it’s still fun and exciting to see the sport of running in the spotlight.

The idea behind Global Running Day is for people around the world to celebrate the joys of running. It’s easy to participate — just pledge (on the Global Running Day website) to take part in some type of activity today, whether it’s running your favorite city route, playing tag with your kids during virtual school recess, or heading out on a walk to locate our Kardia hearts around the downtown core, the big idea is to simply move more today.

Here are 5 ways you can celebrate:

1. Head out on a walk, ride, or run to locate one or all of the 6 Kardia hearts located around the city.
- Puente De Luz bridge North ramp
- Garrison Commons
- Spring Road Hill in High Park
- Top of the Baldwin Steps
- Across the street from the Canada Running Series office
- NW Corner of Queen and University

2. Take your running to the next level with our upcoming virtual 5km, 10km, and half marathon training clinics, download one of our independent training plans, or level up with our in person Kardia Performance Race Team. Get all the details here.

3. Start a summer running bucket list of running goals and places you want to run this summer.

4. Make a plan for what to do with your old running shoes and gear. Donate or sell gently-used gear that you no longer use.

5. List to our Ultimate Cheer Station playlist that we created to the Canada Running Series PB + Jams Spotify account. Listen here.

Introducing our new Strength for Runners and Cyclists class

Time To Power Up with our new Strength for Runners and Cyclists class!

Strength training is an essential supplement to a runner’s road, track, or trail work because it strengthens muscles and joints, which can improve race times and decrease injury risk.

If you want to perform at your full potential, you need to take a holistic approach to running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, and strength. That's why we created our Strength for Runners and Cyclists class on our live schedule and available on-demand.

Strength work accomplishes three big goals for runners and cyclists:
1. It prevents injuries by strengthening muscles and connective tissues
2. It helps you run faster by improving neuromuscular coordination and power
3. It improves running economy by encouraging coordination and stride efficiency.

Join us every Monday from 6:30-7pm for our new Strength for Runners and Cyclists class. Sign up through the Mindbody app, ClassPass, lululemon membership, or at www.KardiaAthletica.com.

Heather Named Canada's Top Fitness Instructor by Impact Magazine

We've got something extra special to celebrate this Women's History Month! We are so incredibly proud to share that Kardia owner, Heather, has been named one of Canada's Top Fitness Instructors by Impact Magazine for 2021.

It's been with great strength, passion, and perseverance that Heather has kept our community together over these past 12-months of closures, and pivots.

From moving all of our studio classes online, launching an on-demand platform with now over 130 classes available to stream, pivoting our run programs to virtual learning, and leading and supporting free community classes and events, Heather has kept our community strong and connected.

Watch for her profile in the January/February 2021 Inspiration Issue in print and in the digital edition out now (page 59)

Pisces New Moon Workshop

Join yoga teacher, Reiki healer and coach April Miranda for the Pisces New Moon Workshop this Saturday, March 13th 7:30pm to 9pm EST.

 The Pisces New Moon is about releasing past karma and getting clear on the path you want to create moving forward. If you are ready to release stuck heavy energy and get clear, this workshop is for you.

 Different from the New Moon Workshops, there will be ongoing support, conversations until the next New Moon in Aries.

 What you will learn:

• The fastest and easiest way to feel lighter

• Short cuts to become a magnet of your desired outcomes

• Simple techniques that will shift your energy, mind and ultimately your life

 The MOVE with LOVE Mastermind will be the platform where you will have access to extra content and participate via:

• New Moon Wish-Making Ritual - Each New Moon of every month, April Miranda will guide a New Moon Ceremony with restorative yoga, intention setting and group Reiki. (We start this Saturday)

• MOVE with LOVE Monday - Each Monday 9am EST, we'll introduce the topic and challenge for the week.

• Other resources - For any of the weekly topic sessions, you'll also get access to a whole library of specific templates that will help you.

• 24/7 access to the Mastermind. Lastly, all of these great resources are organized in our own MOVE with LOVE Masterclass online course. This is also where you can post your questions and weekly challenges with rich support from April Miranda and your peers

Your investment for the workshop and a month of energetic support and access to April Miranda as you go for your goals: $49.99.

HIIT, Flow, and Feel with us for IWD2021

Join us Monday March 8th from 6-7:30pm as we celebrate this Women’s History Month and International Women’s Day with a special virtual 75-minute class that will unit three Kardia women for an evening of HIIT, yoga, and meditation.

Jump and flow, as Lisa and Lauren take you through the music of powerhouse women artists across genres and decades, before slowing down under the direction of April in a guided meditation to help you stand in your power and choose your challenge.

Use your existing class package or purchase a $10 virtual drop in.

3 Reasons why you need a run coach!

3 Reasons why you need a run coach!

Whether you’re a brand new runner or a devoted km warrior there are plenty of ways working with a running coach will improve your running and up your 2021 virtual race game to the next level.

Not sure whether a running coach is for you? Here are a few reason why it is – and more details on our Virtual Half Marathon clinic below.

1. Determine Your Proper Volume.
One of the toughest things for any runner (new or old) is determining the proper amount of volume. Too much can have you injured and sidelined before you even hit the virtual start line and too little can have you under prepared and regretting your life choices come virtual race day. Many variables go into this equation (e.g., your goal, experience running, history of injury/health) and your coach will help you decipher them all and on an ongoing basis too.

2. Push Your Pace (or Don’t).
Are your tempo runs to slow? Are your long runs to fast? Do you even know what I’m talking about? Well your run coach will take the guess work out of your workout paces and get you ready for race day based on your current level of fitness and goals for your race. Your pace is always evolving and your coach is here for you, helping you take your workouts to the next level – in a safe and controlled way.

3. It’s More Than Just Running.
Running to race is more than just tying on your shoes and heading out the door. We approach running from a holistic perspective, so not only will your coach help your running performance, but they are here to answer invaluable advice on strength training, your mental game, workout nutrition, and pre- and post- race day procedures, as well as anything else you might need to toe the virtual start line when it comes to running and race day procedures.

Let's Move More From Home!

We're sitting so often these days with our new work from home lifestyle, so Kardia founder, Heather, is sharing ways to move you while on that next Zoom meeting with Annette Hamm on CHCHTV Morning Live.

In this 5-minute segment, Heather takes you through a brief chair yoga sequence great for any body. Plus they chat we chat the benefits of moving more during the day, at home workouts with Kardia On The Go, and they celebrate Heather’s 10th January segment with the CH team.

Catch the segment here and join me online through http://www.KardiaAthletica.com or on-demand at http://www.Kardia.VHX.TV

Introducing Kardia Family15

With schools virtual until the end of the month, we are very excited to get you and your families moving together after a day of sitting around.

Join Kardia founder (and elementary school physical educator) Heather, for a free full-body family friendly workout that includes cardio and body-weight strength training for all aged bodies. Families with kids aged 5 and over will get active together during this fun and playful 15-minute class. Different themes will be explored every week and everyone (young and old) will build up a sweat.

Monday and Wednesday 4:00-4:15pm
No equipment required and all levels welcome.

Ringing in the New Year on CHCH Morning Live

Kardia fonder, Heather, celebrated her 10th New Years workout segment Monday morning on CHCH Morning Live with Tim Bolen on location at Hamilton’s Bayfront Park.

They chatted all things Kardia live classes and our on-demand platform Kardia On The Go.

Plus:
• At home HIIT moves
• Runners warm-up
• Bench work out moves and winter running gear
• Chair yoga

Catch the segment here and join us online through www.KardiaAthletica.com or on-demand at www.Kardia.VHX.TV

Kardia 2020 In Review

Dear Kardia Crew,

That's a wrap on 2020. What a year this has been. Every week has seemed to bring about new challenges. The year has been unpredictable, sometimes exhausting, but I sincerely hope that Kardia has played a meaningful role in your life and has acted as a source of fun and normalcy during this very unnormal time.

More than ever, I am grateful for you, our Kardia Crew. You have inspired every action I've taken in 2020. Showing up daily for you has given me some normalcy and structure, so thank you for being on the other side of the screen, for waving as you ran by the studio windows, and for sliding into our Instagram DMs to say "hi". It's been a wild year; here's how we've come together:

Within less than 24 hours of closing our doors on March 16th, we pivoted our in-person studio community online, and have subsequently sweat through over 1010 Zoom workouts. Something I didn't anticipate with this shift online was that it allowed us to welcome back Kardia Crew who had moved to an international home after being with us in Toronto. Daily we now connect with members in the UK, Italy, Florida, Vancouver, Tokyo, Calgary, San Francisco, Texas, Ottawa, and Edmonton to name a few places, and seeing our community's global reach has me truly at a loss for words.

We brought our community together through a variety of free virtual social experiences and fee-for-service online workshops, including a goal-setting workshop with Kelsey, cooking from home sessions with Megan and Emilie, a cannabis education session with Dr. Shawn Meirovici, New Moon Meditation workshops with April, a summer skin health session with Allison from CityMommaStyles, wine tasting with the team from ED Wine Co, and flower arranging with Makin' Me Daisy. And we helped over 50 runners take their first steps going from couch to 5km and from 5km to 10km - all online.

We stayed motivated through in-person and then online class challenges. Our March Madness Challenge was just finishing as we closed, and our April Class Challenge, October Sweat-fest Challenge, May Fitness Bingo, and 7-day Run Streak kept us motivated to move more. Our December Hibernation is Not an Option is just ending, and our 7-day Goal Setting Meditation series will start January 1st. While our doors were closed we set up a virtual photo booth outside the studio so we could see your smiling faces while out on your weekend walks/runs, and created two fitness circuits around the city to keep you moving. We also teamed up with some of our favourite partners including Ciele, Toronto Triathlon Festival, Brava, and Canada Running Series to bring you workouts and events online from home. And we launched a Spotify channel to keep you moving and grooving to what's grown to almost 90 playlists.

We found ways to give back to our community by hosting free weekly Instagram workouts, gifting 25 monthly memberships to those in our community in need, and by donating $450 to Jamii Esplanade through the sales of our 2020 Summer Party Singlets.

When forced to close our doors for the second of three times, we pivoted again, developing an on-demand streaming site for our workouts - Kardia On The Go. A site like this had always been a personal goal of mine since opening the studio, and while it wasn't ideal to create it under such a stressful environment, that pressure is what truly pushed me forward and motivated me to take the leap. With an ever-growing library of workouts, ranging from yoga, to HIIT, cycling, meditation, foam rolling, and pre- and post-run workouts, KardiaOTG has allowed me to flex my creative muscle, and allowed us the opportunity to connect with you on your terms, in a place and at a time that works for you.

The most important change in 2020 was our name. As communities around the world came together to stand up against racism and affirm Indigenous and Black lives matter, we listened and learned more. We talked to you, our community, and we heard your thoughts. We talked with community partners and diversity consultants, and created a new identity for us. One that continues our efforts of inclusion, community love, and crew love. Thank you for giving us the space to learn and your support as we continue to learn.

A big thank you for your continued support of Kardia. These past nine months have been hard as an independent business. Watching 30+ GTA fitness studios close their doors for good has been emotional. Your support is what is keeping us here and is keeping us motivated to charge forward in 2021. You, our Crew and our community, are at the heart of what we do. We are truly better together, and I can't wait until we are physically together again in 2021.

Happy New Year,

Heather Gardner

Kardia Founder

Boxing Day Sale Ends Dec 31st

Buy 5-classes and get one free!

Now it's time to treat yourself this holiday season. For the rest of December, you'll receive bonus virtual KARDIA classes with every 5-classes purchased!

• Buy 5-classes get one bonus class.

• Buy 10-classes get two bonus classes.

• Buy 20-classes get four bonus classes.

Classes have a one year expiry. Offer ends December 31st.

SAVE 25% off Your First Month On-Demand

With over 70 yoga, meditation, core, HIIT, and cycling classes, our database of workouts are growing weekly with more lengths and styles available at anytime. Do one video by itself or piece them together to build your own practice and training program. Like a 30-min Full Body HIIT, followed by a 10-min lower body Roll Out, and 5-min sleep meditation - just what you need, when you need it to rock those 2021 goals.

Stream from your laptop, mobile device or tablet, or mirror your devices on your tv.

Save 25% off our $35.84 CAD/month membership and have unlimited access to all of our class offerings and you can cancel at anytime.

Save with code: KARDIAHOLIDAY

Makin’ Me Daisy At Home with Kardia

Kardia is teaming up with local florist Makin’ Me Daisy for a DYI Holiday themed floral arranging workshop. Join us on Sunday December 20th from 4:30-5:30pm for a do-it-yourself flower arranging kit and instruction all on Zoom.

You’ll get everything you need to build a beautiful holiday arrangement and be provided with a live step-by-step Zoom tutorial giving you tips and tricks to help you arrange your own festive flower arrangement. Makin’ Me Daisy will be providing the flowers, holiday vase, and decorative bonuses in your kit, you provide scissors.

Kits will need to be picked up at Kardia (10 Lower Spadina) between 3-5pm on Saturday or connect with us to make other plans.

Materials you provide:

• Scissors or shears

Registration:

• $40 + tax per Bouquet Kit

• Orders must be placed by Wednesday December 16th.

• Bouquet Kits will be available for pick up from Kardia on Saturday December 19th 12-3pm. Not available then, please connect directly for alternative arrangements.

Activate Alignment 2021

Are you ready to integrate the healing that 2020 has offered us and align your energy for 2021? 2020 has been a year like no other and we all had to evolve and transform.

The Sagittarius New Moon with the Total Solar Eclipse on December 14th, is the best time to hold a ritual to reflect, heal and connect to where we have been. In the same breath this can be the best recipe to set intentions and tune into the feelings we desire to experience and where we want to go.

Join April Miranda for Activate Alignment 2021, a sacred space to quantum heal and quantum leap. Together as a collective we will amplify your sense of peace and completion while we make space to manifest a sovereign heart for a life of love and liberation in less time so you feel equipped energetically no matter what is happening in the world.

If you are ready to activate new possibilities in your life...

If you are ready to finally feel clear, at peace, connect to your higher self and receive step-by-step guidance...

Join April Miranda Monday, December 14th 7:30-9:30pm EST as she shares her best ritual practices, meditations and visualizations on how to quantum heal and quantum leap.

This Sagittarius New Moon Total Solar Eclipse deals with letting go of the ick that has been keeping you stuck, and claiming the life that you desire to create for the next chapter of your life.

If you are ready to rise for yourself, your family and your community, this is just for you.

It's our 7th Anniversary and You're Invited!

Back in November 2013 Kardia founder, Heather, sent out a tweet that would change her life. It was simple. She asked if anyone in the Toronto run community wanted to join her for a fun and easy 5km run on a Wednesday night at 7pm, and to her surprise people showed up, and week after week they kept showing up.

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!

It's been an epic 7 years growing with you, and sharing with you, and we've got some awesome ways to celebrate, together, while apart. From "Community Isn't Cancelled" gear, discounts on virtual and on-demand classes, and a day of theme classes, keep reading and please join us as we ring in our 7th year of Kardia together online.

💥7-Class Virtual Pack Sale⁣⁣💥⁣
To celebrate the big 7 we're offering a special virtual 7-class pack. Grab yours online before Sunday Dec 1 for only $60. Package expires 2 months after purchase date. Unlimited number of packages can be purchased through link in our bio.⁣⁣⁣

💟 Logo Scavenger Hunt 💟
Keep your distance and let’s #RunTO to find new Kardia hearts placed at some of our favourite places around downtown. We'll be sharing clues on our Instagram account, so following along at @KardiaAthletica #KardiaTO.

⭐️Theme Classes To The Max⁣⁣⭐️⁣
Join us online in the am on Saturday November 28th for a morning of special theme classes as we celebrate our 7th.
Theme class registration and information at www.KardiaAthletica.com. ⁣⁣⁣
• 9:15am: HIIT + Flow: Equipment
• 10:30am: Yoga Flow⁣⁣⁣
• 11:30am: Cycle45
• On-Demand Yoga Flow: Available Wednesday November 25th

📸 7 Years of Memories 📸
Share your favourite Kardia community memories from the past 7-years on Instagram using the hashtag #KardiaTurns7.

👕 Kardia Community Gear 👕
Every year we celebrate with something new and this year amongst cancelled runs, socials, and group classes, the one thing that hasn’t been cancelled is community.
Grab your limited Community Isn’t Cancelled sweater online for $48.
Pre-order online and sweaters will be available for studio contactless pick up.

💻 On-Demand Membership Sale 💻
Celebrate #KardiaTurns7 by using promo code KARDIA7 and save 50% off your first month of @KardiaOnTheGo - that’s in addition to your 7-days FREE!
Our library of on-demand classes is growing weekly and we can't wait for you to explore the nearly 70 yoga, HIIT, cycling, and meditation classes from the comfort of your own home, or wherever you are in the world.

Our 7-day On-Demand Run Streak Challenge Starts Today!

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!

Unlimited Kardia Motivation, On-Demand - Anytime, Anywhere!

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.

From Couch to 10km - But Let's Make It Online!

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)

Bonus Class Sale

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.