TTC Challenge Run Down

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

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

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

These are the routes and dates:

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

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

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

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

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

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

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

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

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

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

Puppies, Poses, and Pinot at KARDIA 🐶

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

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

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

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

Kardia 🤝 New Instructor Tina Sanders

Here we grow again! With the reopening of our studio and increased class sizes we are excited to introduce the newest member to our instructor team, Tina Sanders.

Tina in her own words:

I have been exploring my own personal yoga practise for over ten years, practising at several gyms and studios throughout the Greater Toronto Area. In the last year and a half I began to explore online yoga classes from teachers around the globe and became a certified yoga teacher through Awakening Yoga Academy. I love learning from others and exploring my own practise throughout various types of movement. I believe that yoga can be beneficial in many ways, and I want to be able to help others feel confident and strong while growing in their personal practise. I love to teach purposeful and challenging creative classes that incorporate breathwork and classical yoga asana to increase flexibility, strength, and mental focus. I have experienced the many benefits of yoga in my own life and want to motivate others to find the same passion in their yoga practise and overall wellness.

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

Heather: Tina, it’s so great to have you as part of our team. We’ve only known each other for a few months now, so I’m excited to learn more about you as I know our community is. So, what’s your favourite way to sweat?

Tina: I love cardio! Hitting the gym, listening to a good playlist and spending as much time as possible on the bike or elliptical, I love the endorphins you get from a good sweat. I also love hot yoga and HIIT workouts.

Heather: Cardio is always my go to as well, I don’t think that’s a surprise. What are some goals you’re currently working on?

Tina: I would love to run a half marathon next year, that is the running goal I am working towards. I would also love to participate in an event like the Ride to Conquer Cancer. In terms of my personal & professional goals I can proudly say that I am achieving so many goals in my yoga practise that I set for myself at the beginning of the year, and I am always up for a challenge! I would also love to teach at a yoga retreat one day. I have many hobbies and work full time in the legal field, so I like to keep myself busy; yoga is essential for me to stay centered!

Heather: Running goals? Now you’re talking my language, this community will get you to the start line for sure! Last Question, What can people expect in your class?

Tina: A yoga flow class that will incorporate the breath. I like to feature themed classes and sometimes we will work towards a goal pose. Get ready for curated playlists and creative sequences to encourage exploration through movement.

Join Tina Sunday mornings for Sunrise Yoga Flow and Intention Setting in studio and online at 9:30am starting November 7th.

Introducing Melissa Tung

Our Kardia team is growing and we are so excited to welcome to our crew long time Toronto yoga instructor and mother Melissa Tung.

Melissa has been teaching yoga based movement and meditation in Toronto, since 2010. Like Kardia's offerings, she believes a variety of activities are key to overall fitness. Her classes guide students to where inner awareness meets outward physicality by mixing modalities and flowing progressively toward challenges.

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

Heather: Melissa, it’s so great to have you as part of our team. We’ve know each other for almost 10 years, before I was a certified yoga teacher. So wild. I’m excited to learn more about you as I know our community is.

So, what’s your favourite way to sweat?

Melissa: A long run - but an invigorating yoga class, a tough weights session or an energetic spin all are close to my heart.

Heather: I don’t know if I knew you were a runner - I love that! So with running we’re always talking about goals and goal setting. What are some goals you’re currently working on?

Melissa: Yes, goals are so important.
Being active with longevity in mind is my fitness goal. That said, I want to surprise myself and love a challenge, so you'll see me pushing as hard as I can while still having fun!
I have two personal goals. One is to inspire by being a model of what I share, and the second is to fully appreciate the value of my experiences and opportunities.
Professionally, my goal is for students to discover more about themselves through physical achievements, mindful capacity or confidence.

Heather: I love that, and I love the professional goal for our community too. Last question, now what can our Kardia community expect in your class?

Melissa: People can expect a flowing full body practice. I like to add in novel variations or an interesting pose, but emphasize the work up towards that moment as the "real practice".

Join Melissa OUTDOORS Wednesday nights from 6:30-7:30pm for our NEW Intermediate Yoga Flow. Sign up at www.KardiaAthletica.com.

🐾 Sit. Stay. Savasana 🐾

We know the end of a sunny weekend can be ruff, so join us Saturday September 26th at 1:30pm with or with out a dog to our dog friendly Yoga Flow taught by Maggi.

Let your pup move freely throughout the yoga room while you participate in a 60-minute Vinyasa class planned to help improve your balance, build strength and increase your flexibility.

This class is open to all of our KARDIA crew with and without dogs looking to have a DOGgone good time.

KARDIA crew with an unlimited monthly membership save 10%!

Lights. Camera. Cycle! 🎬

Why, this ride is auto-matic. It’s system-matic. Its hyyyyydro-matic. Why, it’s greased lightning!

Join us Friday October 1st from 6:45pm-8:30pm (yup, almost 2 hours) for the return of our popular Movie Ride. We'll be working out (and singing along) to the back to school, summer lovin' movie musical Grease.

Class includes 1:50min ride, snacks, Flow water, and shoe rental. Please bring your own towel. $35. Members save 10%.

Kardia styles for all day, every day 🎽

Hoodies, singlets, long sleeves, and joggers - oh my!

We're so excited to reveal our Summer Kardia crew line of not only active wear, but casual gear. Perfect for working out and working from home.

Per-order your Kardia gear before Monday July 25th and be the first to rock our new summer styles. Get all the details on sizing and pricing at the link below.

Orders will be available for studio pick up mid August. Sizing available from XS-XL.

Our Homecoming Bonus Class Sale Starts Today!

From now until Sunday receive one, two, or four bonus classes with every 5-, 10-, or 20-class package purchased. This offer is valid for both virtual and studio/outdoor classes.

Sign up online. Offer ends Sunday July 18th and bonus classes will appear on your account for use starting Monday July 19th. Help us celebrate the return of our Kardia community and grab yours HERE.

Welcome home!

Hi Sweat Family! Heather here and I am so excited to share the news of our reopening on Friday. 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 starting on Friday. 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) can grab one online for only $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 and keeping our OUTDOOR classes on the schedule too. Starting Friday 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 3 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 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

3 Tips To Keep Cool When Training In The Heat

Whether you’re joining us for our free crew run, outdoor yoga flow, or our outdoor ride, it's important to take care when the temperatures rise. When joining us outdoors use these three tips to feel your best and enjoy your workout.

1. Drink plenty of fluids. Dehydration is a key factor when working out in the warmth. Help your body sweat and cool down by staying well-hydrated with water. Drink before, during, and after your workout.

2. Dress appropriately. Lightweight, loose fitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colours, which can absorb the heat. If possible wear light colours and look for moisture whicking fabrics.

3. Accessorize your outfit! Don't forget accessories like a hat, sun glasses, and sunscreen and once again, your water bottle!

Lace up those runners, our free 5km crew run is back!

Our community 5km crew run is back!

 We’re happy to announce that our 5km community crew run is back. We can’t wait to run with you in person starting Wednesday June 30 at 7pm!

Your safety is our top priority. We are requiring registration prior to this free weekly event and ask that you wear a mask prior to the run and when a distance of 2m can not be kept between you and others. The participation is limited to 25 runners. As always, all paces of runners are welcome.

Run, Walk, or Fly to Toronto's Funnest Cosplay 5km Race!

The Super Power 5km is back, and happening in person on the Toronto Island this Fall.
With a new race date of October 24th, the same date as FanExpo Canada, dress is your super hero cosplay gear, for this super 5km road race on the Toronto Island.
Use promo code: SP5KARDIA to save 10% off race registration, in person or virtual.

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.