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Kindness in the Studio- More than a tag line

By | Blog

Note from Niki

I saw a quote recently that said, “Remember what it felt like to be excluded so that you can help build a community where everyone is included” and it really resonated with me. You may have heard me talk about it before, but Flex was built around community on purpose. When I first moved here, I had zero friends, my S/O worked beyond full time and my family was in another time zone, so I would go to all these different fitness studios just to get a little bit of human interaction in my day. I vividly remember sitting in a big, fancy yoga studio and feeling like a total loser- at this point, I didn’t even know what Lululemon was, let alone where to get it. I bought my pink mat at Walmart that morning because I realized I didn’t even have one in CA. The teacher never even acknowledged my existence! I’m this lonely little Alaskan girl sitting in the veryyyy back corner watching all these gorgeous regulars stretch and warm up and I just felt so…out of place.

I knew that when I started my studio that I didn’t want that to live at Flex. As the instructor, I always look for the person in the corner because I know what that feels like. However, I’m only one small part of the equation. You, our beloved flexfam, are the heart of Flex. When you take a second to welcome someone new, you bridge the gap to make them feel like part of the fam and that can totally change someone’s day.

We have a kindness challenge starting soon and I hope you’ll be apart of it. Maybe we’ll start a flexfam revolution and it will spill out of the doors…Go make someone’s day and stay tuned for more info!

Be Limitless,

Niki Riga, Founder


 

What Class to Choose?

By | Blog
We know… staring down our insanely full class schedule might leave you wondering what to tackle first (we have trouble deciding which classes to take ourselves… we love them all!), so we thought we’d offer a few suggestions to make it smooth sailing.

If you’ve never done barre, yoga, boot camp or TRX before, here are a couple of classes to consider starting with:

Barre: If you see Barre Basics on our schedule- start there! We offer Basics at specific times throughout the year and it is a perfect spot to learn (you guessed it) the basics! Another great option is Iso Barre. This class is the perfect place to learn the modality with lots of attention from our teachers so you can flex those limits in perfect form. Don’t be surprised if your legs find a bit a of a shake- it means you’re working and your teacher will love you for it!
Intro to TRX: This is 
your “start here!” class for any of our TRfleX or TRYoga classes. In this quick 15-minute free class, you’ll learn how to quickly adjust your suspension straps, how to modify and amplify, and how toget into the core exercises that you’ll see in class. TRfleX immediately follows Intro on Sundays, so you’re more than welcome to sign up for both to test out your newfound skills.

Yoga: New to Downward Dog? Slide into a Gentle Flow and Let Go class where you’ll spend longer in the poses and experience
 some nice stills while you relax your mind. Silicon Valley is stressful- add some Zen to your evening and feel the effects all week. 

If you’re an ‘ol pro and want to maintain your pace or step it up to the next level, here are a few classes we think you’ll love:

Barre Burn: We’ve added some cardio bursts to our barre so you’ll tone and sweat in this full range of motion class. Expect bigger movements than ISO barre and a twist on the traditional barre class that you may be used to. Jumping is always optional in class, but we think the flying is part of the fun!

Limitless Yoga Sculpt: Like boot camp? Love yoga? This is your class. Carry your free weights through your Vinyasa practice to add some resistance to your practice. This is a cult favorite at Flex and is our own twist on the Yoga Sculpt class. Get ready to flow while sculpting muscle definition.
Circuited: This circuit style boot camp class will have your cardio, strength, functional training and core work all in one 45 minute express class. Your teacher will guide you through the stations while you keep your heart rate up and increase your stamina. You may want to bring a towel, we bet you’ll sweat!
No matter what class you decide to take, we know you’re going to feel great afterward, and we can’t wait to welcome you into the FlexFam. Need a bit of help deciding? Send our Client Success Manager an email here!

Healthy Cookie Dough Dip

By | Blog, recipe

This may be the most popular “healthy dessert” recipe we’ve ever tried. It’s from our favorite healthy sweet blogger, Chocolate Covered Katie, but we’ll admit it, we tried it rather skeptically. Turns out we were wrong to be nervous. In fact, we were blown away by how good this is.  It’s hard to wrap your head around this snack if you know you’re eating beans, because we would have absolutely sworn it was cookie dough. So what did we do? We didn’t tell anyone what was in it- we just asked our wonderful flexfam to try it and tell us what they thought. The verdict? Cookie Dough. That’s a healthy dessert for the win. When the Idahoan “meat and potato” half of Flex is pretty-pleasing that we make this for him to take to work for lunch, you know it’s passed the sweets test. Here’s our take on it below. Check out the original here.

 

  • 1 can white beans  (drained, rinsed, and air dried very well)
  • 1/8 tsp salt
  • 1/8 tsp baking soda (makes it taste like cookies and helps with the beans)
  • 2 tsp pure vanilla extract
  • 1/4 cup almond butter (If you use peanut butter, it will have a slight pb cookie dough taste)
  • up to 1/4 cup almond milk, only if needed
  • Sweetener of choice – (we used 2/3 cup brown sugar because it tastes the most like cookie dough- if you want this to be healthier, start with a few tablespoons of brown sugar, honey or agave and work your way up. Sugar free? Sub 1 1/4 cup pitted dates and use 1 Tbsp plus 1 tsp vanilla instead- also good, just not as similar to dough)
  • 1/3 cup mini chocolate chips
  • 2-3 tbsp oats and ground flaxseed

Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth. Then mix in the chocolate chips. Make sure it’s well blended and then refrigerate. We serve with graham crackers and apple slices (or a spoon…)

 

Why Don’t We Have Long Term Class Packs?

By | Blog

Here’s the next question we hear the most often, “Why don’t you have 30 class packages anymore?” It’s not because we’re a) mean or b) trying to trick you. It’s actually because overwhelmingly, long-term class packages are not helpful for the client- they’re just a cash source for the studio. We hear you over there, “that can’t be true!” but come with us on this little journey.

On day one, you buy a 30 class package after deciding to commit to you and your health twice a week. Great! You spend between $400-$525 (We just pulled those from other nearby studios) for a large package with a 6-month exp. and are so stoked to achieve your fitness goals. Month 1 you come 6 times, it’s looking good so far, not too far off your target. Month 2 is busy, so you only make it 4 times but that’s okay. Month 3,4 and 5 fly by and you come twice total. Month 6 is expiration month, so you come 10 times in 3 weeks and then ask to extend your class package so that you don’t lose the rest of your package, but gyms and studios are actually counting on you not using those classes because you’ve already paid.

You look at your fitness goals 6 months later and you are exactly where you were on day one. That’s not what Flex is about. Believe us, it was a tough call to cancel a big ticket item- But coming 1x a month is not going to help our flexfam, it’s just selling a promise we can’t keep. We built Flex to help people actually achieve their fitness goals with support and encouragement. That’s why our memberships are the least expensive in the area and its why we no longer sell large class packs. If you want to work out twice a week, we are so here for it! Grab a silver membership for $125 a month and commit to yourself and your goals. Need to suspend for vacation? We’ve got you. Need a little flexibility? Email us. Flex is designed with you in mind from the second you walk in the door to the moment you sign the 250 barre and beyond. Not sure? We even have month to month options. Remember, it’s only 4% of your day- We promise you are worth that commitment and we’re doing everything in our power to get you there.

Why do we sacrifice ourselves first?

By | Blog
Hi Flexfam,
Let’s get real for a second…I’ve been thinking about this a lot over the last few days and I want to share it with you. So SO sooo often, the first thing a new client says is, “oh, I just don’t have time to workout, but I don’t like how I look!” It’s this self-fulfilling prophecy and reinforcing feedback loop that makes sure you never make time for yourself. Why, when we get a little busier, the first thing we sacrifice is our own health and wellness? You are literally telling yourself that everything else you have to do that day for everyone else is more important than you! It’s so disheartening as a fitness teacher to watch our clients put themselves on the back burner day in and day out. With a little bit of consistency, we can help you stick to your health goals, but we can’t do it alone. We can spend hours planning the perfect class with the best music, but if you don’t commit to yourself? We might as well teach from a script (ack!). There’s a reason airplanes tell you to put your own mask on first. Take 3% of your day (just 3!) and make it to that 45-minute class. We’re not even talking the physical benefits here. When you workout regularly, your blood pressure goes down, your quality of sleep improves, your immune system gets stronger and your stress level better regulates itself. You’re likely already in an unlimited membership, so make it a point this week to get 1 more star than you think you can. Go sign up for your next week’s classes in advance and make an appointment with yourself. We’re here to help with the stickers, the challenges, the community and the support. But the first step? That one’s on you <3
Read more HERE