CLASS SPOTLIGHT SERIES: Cardiyo & Fly Cycle Yo

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Next up in the Fly Fitness Class Spotlight Series are two of Fly’s favorite classes! The recently added CARDIYO and the much loved FLY CYCLE YO!

These classes are very similar in benefits and methodology, so we have combined them to show you the awesome profits of these classes and hopefully give you a little motivation to check them out! 


What is Cardiyo?

With this hour you will sweat out 30 minutes of cardio drills utilizing a variety of equipment including but not limited to; spin bikes, rowing machines, ladders, jump ropes and the outdoors when weather permits. The cardio piece can be taken at your own pace as most formatting will be based around self-propelled circuits. Following the cardio workout, you will flush and re-energize the body with a 30 min vinyasa inspired yoga session.  This class is a wonderful opportunity to try yoga in smaller doses. New yogis welcome! 

 
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What is Fly Cycle Yo?

This workout combines cardio training on the bike with the flow of yoga, effectively challenging you to increase mental and physical endurance. By linking breath with movement and moving with intention during your yoga practice, you will find access to more strength when you’re on the bike, and when you’re doing any other physical activity. Cycle on the bike the first 30 minutes of class, then enjoy 30 minutes of yoga strategically designed to complement the hard work on the bike.

 

What are some of the benefits of these classes?

1. The first portion of this class will challenge your cardiovascular and muscular endurance, while improving your power, agility, metabolism and hormonal balance. 

2. Individuals practicing yoga on a regular basis (as little as 1-2x/week) will discover improved muscular flexibility, joint stability, balance and mental clarity- while restoring healthy body mechanics, core strength, and appreciation for the physical body. 

 

What is the benefit of combining cardio with yoga specifically? 

1. By starting with a cardio session the body is warm and ready to jump right into a yoga practice. This way in one hour you get cardio, strength, and stretching all in one.

2. Spinning is known to be one directional which often times tightens the muscles that are being worked, specifically hip flexors, low back, and hamstrings. Therefore the lengthening and stretching of those muscles during yoga is a great compliment to your ride, helping to relieve tight muscles and increase flexibility.

3. A high intensity cardio session can be very aerobically stimulating, so the ease and relaxation of a yoga class helps to slow your heart rate and calm your breathing.  Inversely, your yoga practice can also help with your breathing awareness and control, helping to provide better breathing practices during a spinning session. 


What is a common posture in Cardiyo and how do I improve on it?

You can count on using the rowers during the cardio portion of this class because of the full body power, strength and endurance gained from this exercise. When using the rower, it is important that you are mindful of your posture because your posture will dictate which muscles you are using to produce the power. A tall posture through the spine will allow the rower to find the power in their core- primarily their hips and posterior chain. If posture begins to fall, the rower will experience burnout through their upper back, neck and shoulders. A strong row is cultivated from good form and this class will allow you to revisit this highly beneficial exercise to lock yours down. Bonus: Yoga is incredibly proficient in restoring hip mobility- which will directly improve your power output on the rowing machine! 

 
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What are clients saying?

"A great workout, builds a sweat for the first half then much needed stretching and cool down after...and with a beautiful view!"

"Great mix between spin and yoga."

"This class was a perfect balance of hard work and yoga."


Give your body something new this week. Check out one of these classes and experience the benefits for yourself. Let us know what you think!

 

CARDIYO:

Thursdays @ 10:45am

 

FLY CYCLE YO:

Tuesdays @ 12:00pm

Mondays @ 7:00pm (With our new instructor Ashley)                 

 

 

CLASS SPOTLIGHT SERIES: Raising the Barre

Welcome Flyers, to our new Class Spotlight Series. Here at Fly we offer a large variety of classes to make sure that you are getting a well-rounded fitness routine without getting bored or having an absurd amount of gym memberships.  

Not only is it fun to change up your routine, but we offer many different classes for a reason. Often times you will see a plateau in your fitness results when you continue doing the same workout over and over again. Which means you must constantly change up your exercise routine to make sure your body continues guessing and it’s getting an even amount of high impact, low impact, strength, cardio, and stretching.

Fly Fitness offers a wide range of class types from high intensity explosive exercise to lower impact strength and stretching. Your body needs it all, so don’t deprive it of that.

You know what classes we offer and what to expect in them but we want you to get a better understanding of the benefits of each class so you know why you are taking them. So here to kick off the Fly Fitness Class Spotlight Series is some helpful information about our recently added “Raising the Barre” class.


What is Barre?

Barre fitness classes are a ballet-inspired fusion of Pilates, dance, yoga, and functional strength training. These classes are choreographed to music to make them motivating and fun. In each class you will use a combination of light weights, core balls, resistance bands, and a barre for balancing postures. The goal of a barre class is to sculpt, strengthen, slim, and stretch your entire body by focusing on isometric contractions and stretches. Each class will cover a dynamic warm up consisting of planks, push-ups, squats, and stretches. A lower body section that uses the barre for balancing postures and deeper contractions. An upper body section that focuses on high repetition with resistance bands and low weight (2-3lbs). A core section that uses the barre, mat work, resistance bands, and core ball. And lastly a final yoga inspired stretch to lengthen each muscle. 


How is Fly Fitness Barre different from the average?

Here at Fly we use the NEW Queenax Superfunctional barre which, unlike the traditional static barre, is a suspended barre with multiple height options that brings an even more challenging mix of balance and core stability exercises. The variety that the Queenax Barre brings is limitless! 

What are some of the benefits of barre?

1.   The class is very challenging for the muscles, but easy on the joints. This class is a low impact class that focuses on very controlled, small movements that reduce the pressure on your joints, tendons, ligaments, and spine.

2.   Improved core strength and posture: By doing barre regularly, you'll also notice a remarkable improvement in your core strength and posture. By strengthening your core and postural muscles, you are also reducing your risk of injuries.

3.   You will strengthen each muscle from head to toe. Barre is designed to wok each muscle group to fatigue and strategically targeting each portion of your body and their opposing muscles. After a 60 minute session, your entire body will feel worked and energized.

4.   Modifications for all ages and fitness levels. One if the best things about barre is that it can be as challenging or as calming as you need it to be. Barre uses small movements that just about everyone can manage, the intensity comes from repetition and working through the burn. Taking breaks is a great way to modify the intensity of each class. You can also always modify up by working lower, pushing harder, and sticking with high repetitions if you are looking for an advanced session. Everyone is welcome and every class can be a different experience.

5.   Lost weight and inches. This class focusing on some of the biggest muscles in the body, such as the thighs and glutes to increase strength and lean muscle mass. The more muscle you have, the more calories you burn! This is a full body strengthening class, so by increasing your lean muscle mass, you are able ti increase your resting metabolic rate which produces more energy and helps to expand your calorie burn. But more importantly than weight loss, is the redistribution of body mass. You will start to notice that your jeans fit differently, your tummy is getting tighter, and your posture has improved. Overall you look & feel taller, leaner, and healthier.

6.   Increased range of motion and endurance for your other classes. Barre classes target the core muscle groups that are often neglected in conventional strength training (abductors, adductors, transverse abdominals, etc). Whether you are active in other sports or want to improve your athleticism in other high intensity classes, barre has some great benefits for all. Barre can increase openness in your hips to help with your golf swing, increase hamstring and quad strength to promote more powerful jumps in your organized chaos classes, and it also works on the slow twitch muscles fibers that help with endurance so you can make it through your 60 minute classic spin class or through your next marathon.


What is a common posture in barre and how do I improve on it?

Horse Pose is a staple posture in barre. It promotes hip flexibility, core strength, improved balance, and targets all your main lower body muscles such as the gluts, calves, hamstrings and quads. It also helps target those tricky adductor/abductor (inner/outer thigh) muscles that we all like to work on.  

Horse Pose with a heel lift shown by one of our Raising the Barre instructors, Charlee. 

Horse Pose with a heel lift shown by one of our Raising the Barre instructors, Charlee. 

Step by Step:

1.   Step your feet 3-4 feet apart.

2.   Open feet to a 45 degree angle.

3.   Slide your back down an imaginary wall until your knees are directly over your ankles.

4.   Push your knees back so your knee tracks over your second toe.

5.   Lift your upper body so your shoulders stack directly on top of your hips.

6.   Scoop your hip points up to your rib cage so you engage your core.

How to get deeper in this pose:

1.   Stay light in your toes and focus on pushing through your heels to activate your glutes.

2.   Drag your heels in towards one another to activate your inner thighs.

3.   Lift the heels off the ground to activate your calves as well as challenge your balance and increase core strength.

4.   Tap your knees back to activate your glut medius (outer thighs) and promote hip flexibility.

5.   Add a 1-inch pulse by bending your knees to promote heat in your body and muscular endurance. Remember to keep pushing past the burn.


No matter what your goals are in your fitness regime it is always a good idea to mix things up a bit and give your body something different and new to work on. So spice things up this week and take a barre class if you haven’t, or push out of your comfort zone and take a bike boot camp. No matter what, your instructor will be there to help you though it and help you modify so you can get the best workout possible in each Fly class. 


It’s Summer! Beat the Heat with these 10 Summer Workout Tips

If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you. But don’t let the heat cause you to lose your momentum.  You can keep working hard in the summer, you just have to adjust your approach a little.  Keep the following summertime fitness tips in mind as you continue getting stronger and healthier. 

1. Cool down first!  You can improve your performance in the heat by lowering your body temperature before heading outside.  Taking a cold shower or simply putting ice cold cloths on the back of your neck can help you to better tolerate the heat.

2. Find some shade.  You may need to move your workout to a different area in order to be in the shade.  If you are a runner or biker, change your route to a wooded area.  

3. Avoid caffeine. Because caffeine acts as a diuretic, it forces water out of your system.  This is the last thing you want when exercising in the summer heat.  Save your caffeine intake for several hours before or after your workout, rather than near the time you will be exercising.

4. Stay hydrated!  Drinking plenty of water before, during and after your workout will reduce the heat stress on your body.

5. Choose your clothing carefully.  Now more than ever it is important to wear clothing that will move sweat away from your body and help it evaporate it quickly.  A cotton t-shirt may be fine in the winter, but you will be much cooler in a fabric designed for exercise.

6. Change your workout time.  If you are used to exercising during lunch or in the afternoon, you may need to adjust your schedule for the summer months.  Early mornings and late evenings are the best times for outdoor exercise.  On blistering, hot days, even the shade will not bring much relief.

7. Wear white or light colored clothing.  Lighter colors reflect the heat better than darker, more intense colors.  

8. Take breaks.  Your body can only handle so much extreme heat.  When the thermometer climbs, you may find that you need more frequent breaks to keep performing at your best.  Be sure to take them.  Listening to your body and caring for it is not a sign of weakness:  it’s smart.

9. Monitor your heart.  The heat places greater stress on your heart.  Keep tabs on your heart rate as you work out in the heat.  If it spikes quickly or stays too high, give it a rest.

10. Stay inside. If you would prefer not to put your body under summer stress, work out indoors. At Fly, we promise to keep the air cool and the fans on. You will have the added benefit of personal attention and group accountability. It’s a great time to work on form, increase intensity, and plan out a new and exciting workout routine.  

Beat the heat by mixing things up this summer!

QUEENAX is coming to FLY FITNESS!

Alright Flyers, you may have heard some rumors floating around about some exciting new equipment here at FLY and we are here to tell you that the rumors are TRUE!

Along with our new Precor spin bikes & designated spin studio, Precor is bringing the Queenax system to Fly Fitness.


What is Queenax?

Queenax is a unique, modular system that multiplies a training space within a fitness studio. Queenax will turn Fly Fitness into a multi-purpose training area with endless, functional equipment. It is designed to accommodate the new trends in training such as suspended body weight training and functional training. It is also the only system that allows you to easily transition between circuit training and group exercise to take Fly Fitness to new heights. Fly Fitness will be incorporating the group training system in the large group studio, along with some smaller modules for Personal Training purposes in the spin and PT studios.


What does this mean for me?

  • Addition of exciting new class formats
  • New and improved functional training
  • More space in class
  • Less studio clutter
  • Quicker setup, cleanup, and transitions
  • And overall better fitness!

We are very excited to see this system come to life and can’t wait to hear what you think! The installation will be happening NEXT WEEK which means we will have a slightly modified class schedule between Monday June 20th to Friday June 25th, but for the most part, your fitness routine shall remain the same. Please make sure to check the schedule online to eliminate any confusion.

Modified remodel schedule 6/19-6/25. 

Modified remodel schedule 6/19-6/25. 


Here is a video that provides a real life look into the possibilities of the Queenax and the future of Fly Fitness.


SAME GREAT CLASSES. SAME GREAT TEACHERS. SUPERIOR TECHNOLOGY. 

 

YOUR FLY TEAM

 

WELCOME, FLYERS!

Welcome to the new and improved Fly Fitness website. We’ve been doing some spring cleaning and we are so excited to introduce you to our new site, new brand, and new studio updates. We have been hard at work making sure that we provide the best classes and environment to our loyal flyers and the time has come to share it all with you. In the next few weeks we will be introducing new equipment, a new spin studio, updated group fitness space, and new classes. So keep a look out, this summer is going to be the best Fly summer yet!

We want this blog to serve as a place where you can find studio news, fitness inspiration, and nutritional insights. We aim to provide a well-rounded tool that our flyers can count on! So stay tuned and enjoy the journey with us!

YOUR FLY TEAM