Completing a 12K race is a major achievement! While the rush of crossing the finish line feels incredible, the real key to success lies in proper recovery. Whether you're a seasoned runner or new to the racing scene, a thoughtful recovery plan is essential to maintaining your health and preparing for future challenges. With 草榴社区 Fitness, you have all the tools you need鈥攔ight from cold therapy with the Recovery Cold Plunge to fueling your body with RAW Nutrition products. Follow these 12 steps to ensure you're back stronger, refreshed, and ready to tackle your next goal.

1. Hydrate Immediately After the Race

After crossing the finish line, your body craves fluids to replenish what鈥檚 been lost. Proper hydration with water, electrolytes, or a sports drink helps restore balance. RAW Nutrition鈥檚 Hydration Fuel is packed with electrolytes and key nutrients to kick-start your recovery and keep your muscles functioning optimally. Sip small amounts consistently to keep dehydration at bay, and consider alternatives like coconut water or diluted fruit juice.

2. Stretch and Cool Down

Once hydrated, focus on gently stretching major muscle groups like calves, hamstrings, quads, and hip flexors. This will ease tension and prevent stiffness. Take a few minutes to include stretches like lunges, quad stretches, and deep breathing. Want to take it up a notch? Incorporate 草榴社区 Reflect鈥檚 stretching or yoga classes to enhance your cooldown and relaxation.

3. Refuel with Proper Nutrition

Nutrition plays a huge role in your recovery. A balanced meal rich in carbs and protein within 30-60 minutes post-race is ideal. Lean meats, whole grains, and protein shakes like RAW Nutrition鈥檚 Post-Workout Protein help repair muscles and replenish energy. Add antioxidant-rich fruits and veggies like berries and leafy greens to combat inflammation and speed up recovery.

4. Rest and Sleep

Sleep is the ultimate recovery tool. Aim for 7-9 hours of quality sleep to allow your muscles to rebuild. Set up your sleep environment to promote deep rest鈥攃ool, dark, and quiet. Incorporate relaxation techniques like meditation or gentle stretching on the 草榴社区 Reflect before bed to improve sleep quality and ensure you're fully rejuvenated.

5. Gentle Movement in the First Week

Keep your muscles moving with gentle, low-impact activities like walking, yoga, or swimming. Light movement encourages blood flow, eases soreness, and helps you recover faster. Try 草榴社区鈥檚 FitPass for a variety of yoga and stretching classes that will engage your body while promoting flexibility and relaxation.

6. Recovery Cold Plunge and Compression Gear

Speed up your muscle recovery with cold therapy. 草榴社区's Recovery Cold Plunge offers a perfect solution for reducing inflammation and easing muscle soreness. Spend 10-15 minutes in the cold plunge to reduce swelling, followed by compression gear to improve blood circulation. Combining these two techniques ensures quicker muscle repair and helps you return to your training sooner.

7. Gradually Reintroduce Cardio

After your first week, it鈥檚 time to reintroduce cardio. 草榴社区鈥檚 bikes or treadmills are perfect for easing back into running. Start with light, shorter sessions and gradually increase the intensity. Listen to your body to avoid overexertion and follow structured workouts through 草榴社区's fitness programs to ensure safe, gradual progression.

8. Focus on Mobility Work

Incorporating mobility exercises will keep you limber and injury-free. Dynamic movements like leg swings, ankle rolls, and hip circles can improve your range of motion. Use tools like foam rollers or resistance bands (both available from 草榴社区) to enhance your mobility work and address muscle tightness.

9. Strength Training

Two to three strength training sessions a week help build long-term fitness and prevent injury. Incorporate bodyweight exercises like squats, lunges, and planks, or try 草榴社区 FitPass鈥� strength classes. As you progress, integrate weights or resistance bands to challenge your muscles and boost your performance.

10. Reevaluate Your Running Form

This is an ideal time to refine your running form. Small adjustments can lead to better efficiency and fewer injuries. Consider capturing videos of your runs or using 草榴社区鈥檚 Reflect to assess your technique. For a deeper analysis, consult a running coach or use specialized apps designed to improve form.

11. Plan Your Next Fitness Goal

Setting your next goal is key to staying motivated. Whether it鈥檚 training for a half marathon or diversifying with 草榴社区 cycling or strength training, make sure your goal excites you. 草榴社区鈥檚 vast range of fitness programs will guide you in planning your next challenge and help you track your progress.

12. Join an 草榴社区 Community

Recovery is easier when you鈥檙e supported. 草榴社区 offers a thriving community of fitness enthusiasts ready to share tips, motivation, and camaraderie. Join the conversation online, participate in challenges, and share your progress with others. The sense of belonging you鈥檒l experience can be just the boost you need to stay on track!

Leaderboard Name: Jazzy Pants

Q&A with Heather

Q: Who is your favorite instructor?
A: Eden Lusk

Q: How did you get started with 草榴社区?
A: I was looking for a way to change the trajectory of my life. I researched all the different at-home workout options and fell in love with 草榴社区鈥檚 community, options, and approach to fitness.

Q: What is your favorite part about the 草榴社区 Community?
A: This community is so uplifting. The instructors are accessible, relatable, and honest. I haven鈥檛 met a community member I haven鈥檛 jived with yet!听

Q: How has 草榴社区 impacted your life?
A: My mom died when I was 17 due to weight-related complications. 2 years ago, I turned 40 and was rapidly approaching the age and weight she was when she passed. I looked at my 2 young boys and knew they deserved more than I had. They deserved a mom who would be around for a whole lot longer. One day, I reached out to the 草榴社区 community to find more help than I knew how to give myself. I was put in touch with Eden, and with her help, I鈥檝e lost almost 60lbs, have more energy, an infinitely better relationship with food, and have never seen this many muscles on my body before. 草榴社区 has most likely literally saved my life.

Q: What keeps you motivated?
A: My kids see me work, and their new qualifier for me is 鈥渟trong.鈥� They tell me they want to work at their goals like I do. And the 草榴社区 community cheers me on and pushes me to keep going, even on hard days.

Q: What tips do you want to share with other members to achieve their fitness goals?
A: Consistency is key. Choose your 鈥渨hy鈥� and remind yourself daily that health and fitness is a lifestyle, not a goal to reach that can be dropped yet maintained. On the overwhelming days, just do one thing towards your goal, and then the next day do one more thing. Never quit on a bad day- and always reach out to the community when you need to vent or celebrate. We are here for it all!

Q: What makes 草榴社区 different than our competitors?
A: The accessibility of the instructors, and the community that actually cares for each other.

Heather's 草榴社区 journey exemplifies the transformative power of community support, inspiring us all to pursue our goals with consistent effort and unwavering support.

Jessica shared more about her fitness journey and how 草榴社区 has made a difference in her life.

How did you get started with 草榴社区?

Jessica was looking for an at-home fitness solution when the world shut down. 鈥淒uring the pandemic, when gyms closed, I knew I needed something. I had always wanted equipment at home versus relying on time to leave the house and head to the fitness center,鈥� she shared.

After researching affordable options, had the type of content she was interested in, and could ship quickly, she discovered 草榴社区 through the community Facebook page. 鈥淪eeing all the encouraging posts and instructors interacting with members was a huge sell for me. We ended up ordering the bike within a couple of days!鈥�

Who are your favorite instructors?

鈥淪o many are amazing,鈥� Jessica said, 鈥渂ut my go-to's are normally Dani, Ryn, and Lindsay.鈥�

What鈥檚 your favorite part about the 草榴社区 community?

鈥淭he members and support groups across all the community pages and Facebook groups鈥攁s well as the instructor interaction鈥攁re HUGE! I don鈥檛 think I would have stuck around this long without the connection to so many of the people.鈥�

How has 草榴社区 impacted your life?

Jessica describes 草榴社区 as a major turning point in her wellness journey. 鈥淚鈥檝e yo-yo dieted since I had my last kid. I was always a fitness center member but never consistent,鈥� she explained. 鈥淲hen I joined 草榴社区, I was 50 pounds overweight, overwhelmed with a new job, lockdowns, and everyone being home.鈥�

Joining 草榴社区 provided the structure and support she needed. 鈥淏eing able to get away from it all and join others on rides and FitPass was HUGE for me,鈥� she said. 鈥淚t wasn鈥檛 long before I connected with five other women online. We began ride planning, chatting every day, and even joined Lou鈥檚 DietBet challenge. I lost 30 pounds quickly.鈥�

Fast-forward nearly four years, and Jessica has added the Reflect and Stride to her setup, expanded her home gym, and is now down 40 pounds. 鈥淚 have tons of energy, can keep up with my kids, and have even dropped some medication. Right now, I鈥檓 working on trying to like running!鈥�

What keeps you motivated?

鈥淭he community, friendships, and groups I interact with daily. It鈥檚 really kept me motivated and consistent.鈥�

What tips do you have for other members?

Jessica encourages others to stay positive and trust the process:

• 鈥淒on鈥檛 get discouraged with progress鈥攖ake photos and compare. Photos are more telling than a scale.鈥�
  

• 鈥淏e kind to yourself, take rest days, and listen to the instructors鈥攖hey give amazing advice for all levels.鈥�
  

• 鈥淢ost of all, have fun. Join groups, interact, and find your tribe!鈥�
  

What makes 草榴社区 different?

For Jessica, it comes down to connection and value. 鈥淐ommunity is the top seller! 草榴社区 stands out because of that. The pricing is more affordable than other brands, and the variety of classes is incredible.鈥�

Thank you, Jessica, for sharing your journey and for showing how powerful community and commitment can be. We鈥檙e cheering you on every step of the way!

听

When it comes to building a well-rounded fitness routine, cardio and strength training are a match made in workout heaven. Together, they create a dynamic duo that helps you burn calories, build muscle, improve endurance, and maintain long-term motivation. Whether you鈥檙e an 草榴社区 member or exploring ways to optimize your workouts, this blog will show you why cardio and strength are the perfect pair鈥攁nd how 草榴社区 can help you make the most of both.

The Benefits of Pairing Cardio + Strength

1. Burn More Calories, Even at Rest
Cardio workouts, like cycling or running, torch calories during the session. Strength training, on the other hand, builds lean muscle, which increases your resting metabolic rate. This means you鈥檒l continue burning calories long after your workout is over.

2. Build a Stronger Heart and Body
Cardio focuses on improving heart and lung health, while strength training builds muscle, strengthens bones, and improves joint stability. Together, they create a foundation for long-term health and fitness.

3. Enhance Overall Fitness
Pairing these two modalities helps you develop endurance, power, and agility鈥攌ey components for improving overall athletic performance and functional movement in everyday life.

4. Prevent Injury and Boost Longevity
Variety in your workouts reduces the risk of overuse injuries and helps maintain a balanced body. Plus, strength training can counteract muscle loss as you age, keeping you active and strong for years to come.

5. Stay Mentally Engaged and Motivated
Switching between cardio and strength creates variety, which keeps boredom at bay. Add to that the mood-boosting endorphins from cardio and the confidence that comes from getting stronger, and you鈥檝e got a recipe for long-term motivation.

How 草榴社区 Makes Cardio + Strength Easy

At 草榴社区, we鈥檙e all about helping you create a balanced fitness routine with ease. Our platform is designed to help you combine cardio and strength into effective, fun, and motivating workouts.

• Interactive Equipment: 草榴社区鈥檚 connected bikes, rowers, treadmills, and the new Stride-8s Stair Climber let you enjoy immersive cardio sessions with live and on-demand classes.
• Strength Classes On and Off Equipment: Incorporate strength into your cardio sessions with weights during cycling or rowing classes, or switch it up with standalone strength sessions like Total Body Conditioning or Core Power.
• Scenic Classes for Active Recovery: Recharge with scenic walks, rides, or rows that double as low-impact cardio options. These are perfect for recovery days while keeping your body moving.
• Live and On-Demand Options: No matter your schedule, 草榴社区鈥檚 extensive class library ensures you can always find the perfect workout to fit your goals.

How to Structure Your Cardio + Strength Routine

1. Combine Modalities in One Session
For efficiency, try classes that blend cardio and strength in a single workout. 草榴社区鈥檚 Row + Strength Fusion or HIIT Cycling with Upper Body Weights classes are great examples.

2. Alternate Days
Focus on cardio one day and strength the next to allow your muscles time to recover. Use 草榴社区鈥檚 metrics tracking to monitor progress and stay accountable.

3. Don鈥檛 Forget Recovery
Recovery is key to building strength and avoiding burnout. 草榴社区 offers stretching, mobility, and yoga classes to help you recharge and stay flexible.

4. Tailor to Your Goals
Looking to build endurance? Prioritize cardio with a few short strength sessions. Want to get stronger? Focus on lifting weights with 1鈥�2 cardio days per week to maintain heart health.

The Power of 草榴社区鈥檚 Community

One of the most motivating aspects of 草榴社区 membership is the vibrant, supportive community. With live leaderboard rankings, shoutouts from instructors, and member groups to share progress and tips, you鈥檒l feel connected and inspired every step of the way.

Our instructors are here to guide and cheer you on, ensuring that every workout feels personal. From first-time fitness enthusiasts to seasoned athletes, everyone is welcome鈥攁nd celebrated鈥攚ithin the 草榴社区 family.

Take Your Fitness to the Next Level

Not sure where to start? Here are some member-favorite classes to help you combine cardio and strength:

• 鈥淧edal + Press鈥� Cycling Class: Sweat it out on the bike while incorporating dumbbell presses for upper-body strength.
• 鈥淩owing + Core Fusion鈥� Class: A total-body workout combining powerful rowing intervals with core-strengthening moves.
• 鈥淭readmill Bootcamp鈥�: Alternate between treadmill sprints and off-treadmill strength exercises for a killer calorie burn.

Motivational Tips for Success

1. Find Your Why: Remind yourself why you started your fitness journey. Is it to feel stronger? Improve your health? Write it down and revisit it often.
2. Set Small Goals: Big results come from small, consistent steps. Celebrate every achievement, whether it鈥檚 completing a 10-minute class or hitting a new personal best.
3. Lean on Your Community: Engage with the 草榴社区 community to stay accountable and motivated. Share your progress, seek advice, or simply connect with like-minded fitness enthusiasts.
4. Track Your Progress: Use 草榴社区鈥檚 performance metrics to monitor improvement over time. Seeing your stats improve is one of the best motivators.

Join the Cardio + Strength Movement

If you鈥檙e already an 草榴社区 member, now鈥檚 the perfect time to dive into our library of combined cardio and strength classes. Not a member yet? Join the 草榴社区 community and access everything you need to build a balanced, results-driven routine.

Together, let鈥檚 make movement and motivation a part of your daily life.

Launching on FitPass

7 Days of Abs

Intensity: Intermediate
Program Length: 7 days
Class Lengths: 5-10 minutes
Instructor: Dani
Equipment: 1 set of DB

Program Description: Join our 7 Days of Abs challenge, a focused program designed to strengthen and tone your core through targeted abdominal workouts. Each day features a new 5- to 10-minute session that progressively increases in intensity, incorporating a variety of exercises to engage all areas of your core, improve stability, and enhance overall fitness. Get ready to sculpt your abs and boost your confidence with just a few minutes of dedicated effort each day!

Program Purpose:听Join our 7 Days of Abs challenge, a focused program to strengthen and tone your core through targeted core workouts. Each day features a new 5- to 10-minute session that progressively increases in intensity, engaging all areas of your core. This intermediate-level program enhances stability, boosts core strength, and improves overall fitness with just a few minutes of dedicated effort each day.

Snack Pack 5s with Jama

Intensity: Beginner
Program Length: 10 days
Class Lengths: 5 minutes
Instructor: Jama
Equipment: Dumbbells

Short on time? Snack Pack 5s is designed for those who want quick, effective workouts they can squeeze into any schedule. Each 5-minute session targets a different muscle group, giving you a balanced mix of strength, flexibility, and cardio.

What to Expect:

• Days 1 & 5: Upper Body 鈥� Strengthen arms with focused dumbbell exercises.

• Days 2 & 7: Core 鈥� Build a stronger core with planks, crunches, and twists.

• Days 3 & 6: Lower Body 鈥� Sculpt glutes, quads, and hamstrings with quick workouts.

• Days 4 & 10: Stretch 鈥� Enhance flexibility with full-body stretching.

• Day 8: HIIT 鈥� Get your heart pumping with high-intensity movements.

• Day 9: Barre Leg Burn 鈥� A barre-inspired leg workout for tone and endurance.

These bite-sized workouts make it easy to stay active, no matter how busy your day is!

Calisthenics Challenge with Michael

Intensity: Intermediate
Program Length: 7 days
Class Lengths: 10-20 minutes
Instructor: Michael
Equipment: Bodyweight

Take your fitness to the next level with the Calisthenics Challenge! This program is designed to develop strength, flexibility, and endurance using only bodyweight exercises. With a focus on functional movement, agility, and control, this challenge will push your limits and enhance overall fitness.

What to Expect:

• Day 1: Agility Foundations 鈥� Improve coordination with quick footwork drills.

• Day 2: Core & Stability 鈥� Build core strength with planks, V-ups, and balance challenges.

• Day 3: Lower Body Power 鈥� Strengthen legs with explosive movements like jump squats and lunges.

• Day 4: Upper Body Strength 鈥� Push-ups, triceps dips, and plyometric movements to enhance arm strength.

• Day 5: Dynamic Mobility 鈥� Focus on flexibility and movement control.

• Day 6: Speed & Agility 鈥� Increase reaction time and cardiovascular endurance.

• Day 7: Full-Body Challenge 鈥� Put your strength, endurance, and agility to the test in a final full-body workout.

If you're looking for a challenge that will improve your athletic performance and body control, this program is for you!

Launching on Stride

12-3-30 Classes

Class Description:听The 12-3-30 Workout is a low-impact, incline-based treadmill routine that gained popularity for its simplicity and effectiveness. Find these classes On Demand in the Feature section of the app. The workout consists of:

• 12% incline

• 3.0 mph speed

• 30-minute duration

• This workout provides Zone 2 cardiovascular training, which supports endurance, fat oxidation, and overall heart health. It is accessible for all fitness levels and an effective way to improve cardiorespiratory fitness while reducing the risk of chronic diseases.

Class Purpose:听

• Why it Works: This steady-state workout keeps the heart rate in Zone 2 (~47% of HRR), making it ideal for improving endurance and long-term fat-burning efficiency.

• Who It's For: A great option for beginners, walkers, and those looking for a low-impact workout with high engagement.

• Caloric Burn: The study showed an average of 220 calories per session, making it an effective way to stay active and burn calories.

• Sustainability & Enjoyment: Participants found it highly enjoyable, which is crucial for long-term adherence.

• Mindset & Motivation: Since the speed remains steady, instructors should focus on coaching proper form, breathing techniques, and mental endurance to keep engagement high.

First Step

Intensity: Beginner
Program Length: 4 weeks, 3x per week
Class Lengths: 10-20 minutes
Instructor: Lindsay, Sam

Program Description: This 4-week beginner walking program is designed to help you kickstart your weight loss journey through simple, effective walking workouts. With 3 classes per week, you'll progressively increase your walking intensity, helping your body burn fat while boosting stamina. Each class is short and manageable, fitting seamlessly into your day, while guiding you toward your fitness and weight loss goals.

Program Purpose: The 4-Week Beginner Walking Program is designed to kickstart your weight loss journey through simple, effective walking workouts. With 3 short classes per week, this program gradually increases in intensity and duration, making it easy to fit into your daily routine. Each session is structured to boost your stamina, help your body burn fat, and build a sustainable walking habit. Whether you're new to fitness or looking to get back into an active routine, this program is a manageable and motivating way to achieve your fitness and weight loss goals.

Power Walk

Intensity: Intermediate
Program Length: 7 days
Class Lengths: 10-30 minutes
Instructor: Marc

Program Description: This high-energy walking class emphasizes speed and intensity, incorporating interval training with quick bursts of power walking. Participants will be challenged to increase their pace while focusing on proper form and endurance, making each session dynamic and engaging.

Program Purpose: The 7-Day Power Walk Challenge is designed to help participants boost their walking speed, endurance, and overall fitness through a progressive series of high-energy walking workouts. Each day incorporates interval training with bursts of power walking, gradually increasing in duration and intensity. The program is perfect for intermediate walkers who want to challenge themselves and improve their walking performance. By focusing on proper form and consistent progression, participants will be able to compare their speed and stamina from day 1 to day 7, finishing the program stronger, faster, and more confident in their abilities.

Gentle Jog听

Intensity: Beginner
Program Length: 7 days
Class Lengths: 10-20 minutes
Instructor: Dani听

Program Description: The 'Gentle Jog' program is a 7-day journey designed for beginners or those easing back into running. Each class is 10-20 minutes, gradually increasing the length of jogging intervals to build endurance and confidence at a gentle pace. This program focuses on consistency, helping you develop a sustainable jogging routine while listening to your body's cues.

Program Purpose: The Gentle Jog program is designed for beginners or those returning to jogging, offering a gradual and approachable way to build endurance and confidence over 7 days. With a combination of 10 and 20-minute sessions, this program focuses on establishing a sustainable jogging routine at a gentle pace. The goal is to help participants find their rhythm, improve their stamina, and increase jogging duration while listening to their bodies. By the end of the week, members will feel more confident in their ability to jog continuously, laying the foundation for future running success.

With these new classes and programs launching April 14th, the 草榴社区 app has something for everyone, from core strength to cycling and walking. Don't miss these fresh workouts designed to inspire and motivate you to reach your fitness goals!

Lou鈥檚 background spans fitness training and corporate leadership and he speaks candidly about entering the industry and the decisions that brought him to 草榴社区鈥檚 helm. Under his watch, the company fuses gym experiences with digital workouts, creating an omnifitness ecosystem that works for eclectic lifestyles.

Lou unpacks 草榴社区鈥檚 response to customers wanting traditional and digital fitness options. He outlines product development strategies and how the company positions itself to meet customers where they鈥檙e at. From connected bikes to streamed workouts, 草榴社区 lets people exercise on their terms.

Strategic partnerships drive 草榴社区鈥檚 growth strategy. Lou details how these collaborations expand market reach while enhancing customer satisfaction. He explains their process for turning user data into product improvements that resonate with their diverse audience.

草榴社区 balances innovation with affordability. Lou breaks down their approach to delivering premium experiences without premium pricing, making quality fitness accessible to more people.

As personalized fitness gains momentum, 草榴社区 harnesses technology to create adaptive user experiences. Lou shares his roadmap for omnifitness and how 草榴社区 plans to stay ahead of industry shifts.

The interview reveals what鈥檚 next for 草榴社区 Fitness as Lou maps out the company鈥檚 future direction.

Read the original article at .

All class times below are in the Eastern Time Zone. Classes are subject to change. All programs are available globally. Stay up to date on the latest schedule in the 草榴社区 app.

Spring to the Gym | FitPass

Intensity: Intermediate
Program Length: 13 weeks
Class Lengths: 20 to 45 minutes
Instructors: Eden, Reed, Nicole, Justin, & Jama
Equipment: Dumbbells, Resistance Bands, Bodyweight
Schedule: 惭辞苍诲补测鈥揊谤颈诲补测

Program Overview

Spring into a new fitness routine with this well-balanced, progressive program designed to build strength, improve endurance, and enhance mobility. With a lineup that hits all major muscle groups鈥攑lus a restorative session to finish each week鈥�Spring to the Gym ensures a full-body focus. Each class is thoughtfully designed to promote functional strength, increase consistency, and help you feel your best heading into the season.

Program Purpose

Spring to the Gym is the perfect refresh to reestablish your workout routine. Whether you鈥檙e easing back into fitness or just looking for structure, this program combines total-body strength, targeted training, and active recovery to keep you progressing. You鈥檒l sculpt your arms and abs, power up your lower body, and wrap up the week with a mobility session that restores and realigns your body. The goal? Build strength, stay consistent, and feel amazing鈥攊nside and out.

Kettlebell Strength Camp: Beginner & Intermediate Series | FitPass

Intensity: Beginner and Intermediate
Program Length: 6 Weeks
Class Lengths: 20鈥�45 minutes
Instructor: Michael
Equipment: Kettlebell
Schedule: Tuesdays at 8:00 AM

Beginner Program (Weeks 1-6) - April 7 start week

Program Overview

The Beginner Kettlebell Strength Camp is a 6-week foundational program designed to introduce proper Kettlebell technique, build strength, and improve endurance. This program focuses on core Kettlebell movements such as swings, squats, and presses while reinforcing proper form and control. Each week progresses gradually in intensity and duration, ensuring a safe and effective entry into Kettlebell training.

Program Purpose

This beginner series is designed to help members build confidence and strength with Kettlebells while developing coordination and endurance. By the end of six weeks, members will have a strong foundation in key Kettlebell movements and be prepared for more advanced training in the intermediate program.

Intermediate Program (Weeks 7-12)

Program Overview

The Intermediate Kettlebell Strength Camp is a 6-week progression program designed for those who have mastered the basics and are ready to increase intensity, power, and endurance. This series will introduce dynamic movements, heavier loads, and longer work sets, helping members develop full-body strength, stability, and conditioning.

Program Purpose

This program is designed to push members past their comfort zones by challenging muscular endurance, coordination, and strength under fatigue. By the end of six weeks, members will be proficient in advanced Kettlebell techniques and ready for high-intensity kettlebell training.

Strength in Motion - Pilates Program | FitPass

Intensity: Beginner (Phase 1), Intermediate (Phase 2)
Program Length: Two 6-Week Programs
Class Length: 20-30 Minutes
Instructors: Jaime & Marc
Equipment: Bodyweight (Phase 1), Light Weights (Phase 2)
Schedule:

• Mondays @ 7:30 AM with Jaime | Weeks 1-6
• Fridays @ 1:00 PM with Marc | Weeks 7-12
  

Program Overview

This Pilates program is designed to build core strength, stability, and control while improving flexibility and posture. Over two 6-week progressions, members will establish a strong foundation and then advance to more challenging movements with added resistance.

Phase 1: Fundamentals & Control (Weeks 1-6)

Focus: Core engagement, proper alignment, and Pilates basics.
Objective: Establish strong foundational movement patterns, breathwork, and muscle activation for better stability and control.

Phase 2: Strength & Resistance (Weeks 7-12)

Focus: Strength progression, dynamic movements, and resistance integration.
Objective: Enhance endurance and add light weights for increased resistance while maintaining precision and control.

Flow & Restore with Ryn | FitPass

Intensity: Intermediate
Program Length: Two 6-Week Programs for Each Style
Class Length: 20, 30, or 45 Minutes
Instructor: Ryn
Schedule:

• Vinyasa Yoga 鈥� Wednesdays @ 8:30 AM
• Restorative Yoga 鈥� Thursdays @ 9:30 AM

Program Overview

This program is designed to offer two distinct styles of yoga, allowing members to experience deep relaxation through Restorative Yoga while building strength and flow in Vinyasa Yoga. Both programs progress in length and complexity over six weeks to help members develop confidence and consistency in their practice.

Vinyasa Yoga 鈥� Wednesday @ 8:30 AM

Focus: Dynamic movement, breath-to-movement flow, and strength-building.
Objective: Improve mobility, balance, and endurance through progressive sequences that build in complexity each week.

Restorative Yoga 鈥� Thursdays @ 9:30 AM

Focus: Deep relaxation, breathwork, and mindful movement.
Objective: Improve flexibility, reduce stress, and develop a deeper connection to the breath and body through supported poses and passive stretching.

Barre Burn with Jama & Ryn | FitPass

Intensity: Intermediate
Program Length: Two 6-Week Programs
Class Length: 20, 30, or 45 Minutes
Instructors: Ryn & Jama
Schedule:

• Mondays @ 10:00 AM with Ryn - Week 1-6
• Thursdays @ 7:45 PM with Jama - Week 7-12

Program Overview

This program blends ballet-inspired movements, strength training, and functional mobility to help build lean muscle, endurance, and flexibility. Each 6-week phase progresses in intensity, duration, and complexity to create a balanced, full-body transformation.

Phase 1: Barre Foundations (Weeks 1-6) - Ryn

Emphasis: Alignment, muscle activation, and core control.

Phase 2: Strength & Sculpt (Weeks 7-12) - Jama

Emphasis: Increased resistance, endurance, and refined technique.

Inferno 45 | FitPass

Intensity: Intermediate - Advanced
Program Length: 13 weeks
Class Length: 45 Minutes
Equipment: Dumbbells
Instructors: Michael & Jaime
Schedule:

• Wednesday @ 7:00 AM with Michael - Total Body 45
• Friday @ 8:00 AM with Jaime - Total Body 45

Program Overview

Inferno 45 is a high-intensity strength training program designed to build muscle, endurance, and power through progressive overload. This full-body strength series focuses on controlled, efficient movements that challenge muscular endurance and functional fitness. Over the cycle, members can expect to push heavier, move better, and leave feeling strong, capable, and powerful.

Each class will cycle through progressive strength phases, ensuring that members see and feel real improvements in strength, stamina, and movement quality. Whether you're lifting weights, engaging in bodyweight resistance, or incorporating explosive elements, this class is designed to push past plateaus and ignite results.

Program Purpose

• Build total-body strength with progressive overload
• Increase muscular endurance and stability
• Improve functional movement patterns for real-life strength
• Develop power, control, and conditioning

Inferno 45 is structured to progress over time, allowing members to challenge their limits while keeping proper form and longevity at the forefront. This isn鈥檛 just about lifting鈥攊t鈥檚 about moving well, feeling strong, and showing up better every week.

HRZ Camp: Intro to Heart Rate Training | Connect

Intensity: Beginner
Program Length: 12 Weeks
Class Lengths: 30-60 minutes
Instructor: Jama

Program Overview

Intro to Heart Rate Training is a 12-week program designed to introduce members to HRZ training and build foundational endurance. This program progressively increases class duration and intensity while focusing on cadence control, breathing techniques, and understanding effort levels in different zones.

By the end of 12 weeks, members will feel more comfortable training with heart rate zones, sustaining longer efforts, and building aerobic endurance in a structured and approachable way.

Alert - New Class type!听

Ready to elevate your fitness routine? We are thrilled to introduce our newest class type: METHOD. This new class experience is designed for those who want to immerse themselves in their workouts without the distraction of shoutouts or stories. Method classes are designed for those who thrive in a concentrated environment and seek to maximize their workout efficiency. All work, no play!

Starting April 7, look for Method Connect, Method Stride, and Method Row classes both Live and On Demand.

Performance Pro | Connect

Intensity: 听Advanced
Program Length:听 5 days
Class Lengths:听 30-45 min
Instructor:听 Rowan听

Program Overview

A specialized 5-day intensive cycling program designed for advanced cyclists who are serious about enhancing their performance metrics and achieving competitive results. This program stands out from other cycling programs due to its unique focus on race readiness, high-intensity training, and strength integration.

Program Purpose

The Performance Pro program is a 5-day intensive cycling regimen tailored for advanced cyclists aiming to push their performance metrics to new heights. With a focus on race readiness, high-intensity training, and strength integration, this program combines structured 30- and 45-minute rides using endurance, power, and hill classes. Each day progresses in intensity, challenging participants through carefully crafted intervals, sustained power sessions, and steep climbs to optimise strength, speed, and stamina. By the end of the program, participants will experience improved endurance, greater power output, and a competitive edge in performance metrics, setting them up for race-day success and advanced fitness milestones.

Power and Performance | Connect

Intensity: 听Intermediate
Program Length:听 10 days
Class Lengths:听 20 minutes
Instructors: 听Karen & Susanna

Program Overview

A dynamic 10-day program focused on boosting cycling power through strength training and high-intensity intervals.

Program Purpose

Each 20-minute session is crafted to push riders to their limits, focusing on improving key performance metrics such as average output and total output. By progressively increasing resistance, speed, and interval intensity, members will build leg strength, improve endurance, and maximize their power output. The program incorporates targeted power intervals, hill climbs, and recovery sessions to ensure well-rounded development, allowing riders to track tangible progress through performance metrics. At the end of 10 days, members will have increased their power capacity and gained the ability to sustain higher output over longer periods, setting the stage for even more advanced cycling challenges.听

Beginner Series | Connect听

Intensity: 听Beginner
Program Length:听 8 weeks
Class Lengths:听 Varied
Instructors: 听Sarah, Alexa, Antonia & Marilena

Program Overview

The Beginner Fusion Series will allow any fitness level rider to learn the basics of the 草榴社区 bike while being able to become comfortable with the full 草榴社区 live class experience!

Program Purpose

The program will be a series of 8 classes that progress over a period of 8 weeks with the purpose of 鈥渂reaking the ice鈥� for new members and provide instructors with a class by class framework to set up new members for success every time they ride in an 草榴社区 Connect class. The classes will each cover a specific topic or skill to make members successful on the bike.

Are you ready to try something new with us this Spring? We鈥檝e got something for all levels and are excited to see how you progress! Let鈥檚 kick off this new season together #Team草榴社区!

Connect Schedule听

Stride Schedule

Row Schedule

FitPass Schedule

Reflect Schedule

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听

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We鈥檙e excited to welcome Justin Kouns to the 草榴社区 Training Team! With an impressive background in fitness, performing arts, and coaching, Justin brings boundless energy and experience to the 草榴社区 community. Read on to learn more about Justin and what he鈥檚 bringing to 草榴社区!

Meet Justin

Originally from Columbus, Ohio, Justin grew up playing football and basketball and even dabbled in skateboarding during the summer. But his journey took an unexpected turn鈥攁fter high school, he became a professional dancer and performer! He started his career performing in High School Musical at Walt Disney World and went on to tour with Disney Live, host Nickelodeon shows on Norwegian Cruise Line, and even play Aladdin in the UAE.

When the pandemic shifted the landscape, Justin transitioned into the fitness industry, earning his personal training certification and CrossFit L1. He played a key role in opening a CrossFit gym in Orlando and has since coached at F45, Eat The Frog Fitness, Anytime Fitness, D1 Training, and Rumble Boxing. Now, he鈥檚 bringing his high-energy coaching style and passion for movement to 草榴社区!

Justin鈥檚 Training Philosophy

Justin believes fitness is for everyone and encourages his clients to focus on their "why." He emphasizes that fitness is a personal journey, and success comes from consistency and self-belief. No matter where you are in your fitness journey, Justin is ready to motivate and push you to the next level.

Fun Facts About Justin

• He鈥檚 training for a Hyrox competition in Dubai this April.

• He proposed to his wife, Sasha, in front of Buckingham Palace in London.

• He once performed Bye Bye Bye with Joey Fatone in front of 3,000 people!

Outside of Fitness

When he鈥檚 not coaching, Justin loves spending time with his wife and their dog, Lucy. He鈥檚 also passionate about travel, adventure, and making the most out of every experience life throws his way.

Join Justin鈥檚 Classes!

You can catch Justin leading Connect, FitPass, and Reflect classes starting the week of March 17! Keep an eye out for his debut schedule and be sure to follow him on Instagram @coach_justin26听for fitness tips, behind-the-scenes moments, and daily motivation.

Welcome to the 草榴社区 family, Justin! We can鈥檛 wait to sweat, move, and grow with you!

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Paul has been an enthusiastic member of the 草榴社区 community since January 2023. Based in England, Paul鈥檚 fitness journey with 草榴社区 has not only improved his physical health but also transformed his daily routine. From overcoming health challenges to embracing early morning workouts, Paul鈥檚 story is one of determination and personal growth.

In this Q&A, Paul shares his experience with 草榴社区, what keeps him motivated, and his advice for others.

Q&A with Paul

Q: Who is your favorite instructor?
A: Susanna Barrett.

Q: What is your next milestone?
A: 500 rides.

Q: How did you get started with 草榴社区?
A: During lockdown, I tried spin classes but didn鈥檛 have the right equipment. After researching, I found 草榴社区 but didn鈥檛 take the leap until January 2023. I needed a change, and 草榴社区 provided a great bike that fit me (being 6ft 4in isn鈥檛 easy!) and fantastic classes that helped me find my groove.

Q: What is your favorite part about the 草榴社区 Community?
A: The support. We encourage and congratulate each other. Members are open about their personal struggles, and the community supports them through fitness.

Q: How has 草榴社区 impacted your life?
A: My fitness had dropped before joining 草榴社区, and I was diagnosed with a deviated septum and sleep apnea. After treatment and taking up spinning, my cardio fitness improved, and my sleep is better than ever. I feel confident in my shape, even if my gym wear now has a permanent odour from all the workouts!

Q: What keeps you motivated?
A: I love walking, and when I notice myself breathing harder uphill, it鈥檚 my signal to get back on the bike. I also want to balance my fitness with my social life, so 草榴社区 helps keep me on track.

Q: What tips do you want to share with other members to achieve their fitness goals?
A: Set realistic targets. Your fitness varies throughout the day, so listen to your body. Make time for your rides despite home distractions. Set up your bike correctly鈥攁sk for help if needed. Compete only with yourself, always stretch, and explore different classes and instructors. Remember why you started!

Q: What makes 草榴社区 different than our competitors?
A: Quality bikes, great value, and an inclusive community.

Paul鈥檚 journey demonstrates how perseverance and the right support system can lead to remarkable improvements in fitness and well-being. His story inspires the 草榴社区 community to keep pushing forward, and we鈥檙e proud to have Paul as part of the 草榴社区 family!

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Korina has been a valued member of the 草榴社区 community since February 2021. Based in Canada, Korina鈥檚 passion for fitness and the 草榴社区 community has taken her across the country, from Halifax to Vancouver, to meet her fellow 草榴社区 members. She鈥檚 now excited to attend Members Week in Chattanooga!

In this Q&A, Korina shares her 草榴社区 journey, memorable experiences, and advice for other members.

Q&A with Korina

Q: Who is your favorite instructor?
A: Like asking my favourite kid 馃槀.

Q: How did you get started with 草榴社区?
A: I was using the spin bike at Orange Theory more than the treadmill, so I decided to buy one for home.

Q: What is your favorite part about the 草榴社区 Community?
A: The community.

Q: How has 草榴社区 impacted your life?
A: I鈥檝e traveled across the country (Halifax to Vancouver) to meet up with my Eche family, and now I鈥檓 attending Members Week in Chattanooga!

Q: What keeps you motivated?
A: The community, the instructors, and knowing you never work out alone.

Q: What tips do you want to share with other members to achieve their fitness goals?
A: Just start! Get involved with the community, reach out to the instructors, and have fun!

Q: What makes 草榴社区 different than our competitors?
A: The instructors are 鈥渞eal.鈥�

Korina鈥檚 journey highlights the strength of the 草榴社区 community and the genuine connections formed through shared fitness goals. Her adventurous spirit and commitment to fitness inspire us all. We鈥檙e thrilled to have Korina as part of the 草榴社区 family!

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Jennifer has been a dedicated member of the 草榴社区 community since September 2021. Based in the United States, Jennifer鈥檚 journey with 草榴社区 is marked by remarkable achievements, including an 80-pound weight loss and completing a full marathon. Her story reflects unwavering determination and the power of community support.

In this Q&A, Jennifer shares her 草榴社区 experience, favorite instructors, and tips for success.

Q&A with Jennifer

Q: Who is your favorite instructor?
A: Sam Jackson.

Q: How did you get started with 草榴社区?
A: Two years ago, I purchased my Stride treadmill.

Q: What is your favorite part about the 草榴社区 Community?
A: The support from the community and the instructors! Whether it鈥檚 reaching a milestone, setting a goal, or celebrating achievements, the support is always there.

Q: How has 草榴社区 impacted your life?
A: Since joining 草榴社区, I have lost over 80 pounds and completed a full marathon in October!

Q: What keeps you motivated?
A: I鈥檓 not motivated鈥擨鈥檓 determined and consistent!

Q: What tips do you want to share with other members to achieve their fitness goals?
A: Don鈥檛 be afraid to set goals that scare you!

Q: What makes 草榴社区 different than our competitors?
A: The small Stride community makes it feel much more personal!

Jennifer鈥檚 journey with 草榴社区 showcases what鈥檚 possible when determination meets support. Her incredible accomplishments continue to inspire the 草榴社区 community, and we鈥檙e proud to have Jennifer as part of the 草榴社区 family!

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At 草榴社区, we believe in the power of movement, motivation, and community. Whether you're an active member or just getting to know us, this season is your chance to reignite your routine and move with purpose.

Why Spring Is the Perfect Time to Reset

Research shows that spring is more than just a fresh season鈥攊t鈥檚 a fresh start. In fact:

• 73% of people say spring feels like a season of renewal.
• 43% feel more refreshed, and 35% more motivated as winter ends.
• Psychologists refer to this as the 鈥渇resh start effect鈥�鈥攁 mental reset tied to new beginnings like the start of a week, month, or season.

When you align your fitness habits with seasonal changes, you鈥檙e more likely to stay motivated and consistent鈥攖wo key ingredients for success.

Spring Benefits Backed by Science

Still wondering why a spring fitness reset works? Here鈥檚 what the research says:

• Mood boost: Studies show people experience fewer depressive symptoms and significantly higher positive mood scores in spring compared to winter.
• More energy: Longer daylight hours lead to a 5.5% increase in daily steps and nearly 9% more moderate-to-vigorous activity.
• Improved consistency: Fitness activity reliably increases in spring across all age groups. Many gyms even report a second seasonal surge in attendance during March and April.
• Stronger motivation: Sunlight exposure, warm temps, and the return of outdoor workouts combine to elevate your energy, focus, and enthusiasm.

7 Simple Ways to Spring Clean Your Fitness Routine

Whether you're an 草榴社区 member or just exploring your options, these tips will help you make the most of the season:

1. Reevaluate Your Goals

Start fresh by asking yourself: What do I want to accomplish this spring? Build your schedule around your answer鈥攚hether it鈥檚 building strength, boosting endurance, or finding balance.

2. Switch Up Your Modality

Trying something new is a great way to stay motivated. Explore a different category in the 草榴社区 Fit app:

• Core, Total Body, or Pilates
• Outdoor-friendly Bodyweight classes
• Scenic rides or rows for a virtual escape
• Meditation or Recovery for mental clarity

3. Explore New Equipment

Spring is a great time to try a new machine鈥攐r add one to your home setup:

• Ellipse Ellipticals: Low-impact, full-body cardio
• Stair Climber: Burn calories while building lower body power
• 草榴社区 Strength Home: Level up with guided strength training
• Smart Cold Plunge: Support muscle recovery, reduce soreness, and improve mood

4. Join a Challenge

Need structure or accountability? We鈥檝e got you.

• Check out our Quarterly Challenges in the
• Explore 草榴社区 Challenges in the app under the 鈥淐hallenges鈥� row

These options are great if you鈥檙e unsure where to start or want a little extra motivation.

5. Take It Outside

Spring weather was made for movement. Take your 草榴社区 workouts outdoors with a yoga mat and your phone or tablet using FitPass. Try a Warm-Up, Stretch, or Bodyweight class under the sun and feel the difference.

6. Prioritize Recovery

Recovery is essential for progress. Use our:

• On-demand Recovery Rides
• Meditation classes to reset your mindset
• New Smart Cold Plunge for advanced at-home recovery

7. Connect With the Community

The 草榴社区 community is what sets us apart. Whether you're giving high-fives on the leaderboard or chatting in the听, being part of a like-minded crew makes fitness feel fun, supportive, and sustainable.

The 草榴社区 Edge

Spring is the season to thrive鈥攁nd when you're an 草榴社区 member, you鈥檝e got everything you need to stay on track:

• Thousands of live and on-demand classes
• Multiple modalities鈥攆rom cycling and strength to yoga and meditation
• Real-time progress tracking
• Motivating instructors who lift you up
• A global community to keep you inspired

Whether you鈥檙e jumping back in after a break or starting fresh this season, 草榴社区 gives you the tools, variety, and community to stay consistent.

Not an 草榴社区 Member Yet?

Now鈥檚 the perfect time to start. Our growing lineup of connected equipment, immersive content, and smart recovery tools are designed to help you move better, feel better, and stay motivated鈥攕eason after season.

Explore Membership Options

Pamela has been a dedicated member of the 草榴社区 community since November 2020. Based in the United States, Pamela鈥檚 journey with 草榴社区 is one of resilience, strength, and inspiration. After facing significant health challenges, including fractured vertebrae and two rare muscle diseases, Pamela found hope and strength through 草榴社区, transforming her life and exceeding her own expectations.

In this Q&A, Pamela shares her 草榴社区 experience, favorite instructors, and advice for fellow members.

Q&A with Pamela

Q: Who is your favorite instructor?
A: Jama Oliver.

Q: How did you get started with 草榴社区?
A: I had 3 fractured thoracic vertebrae, and my only option for exercise other than walking was an indoor bike. My husband bought me an EX3 on Black Friday of 2020.

Q: What is your favorite part about the 草榴社区 Community?
A: Both the people and the instructors 鉂わ笍.

Q: How has 草榴社区 impacted your life?
A: I have 2 rare muscle diseases that totally changed my life. I expected to be wheelchair-bound by 50. Not only am I not wheelchair-bound, but I鈥檓 in the best shape of my life since my diagnosis in 2015.

Q: What keeps you motivated?
A: My 草榴社区 friends and the challenges created by 草榴社区 communities on Facebook.

Q: What tips do you want to share with other members to achieve their fitness goals?
A: Do you! Don鈥檛 get caught up with where you are compared to anyone else. We are all on our own fitness journey.

Q: What makes 草榴社区 different than our competitors?
A: The community as well as the live rides with a fantastic crew of instructors.

Pamela鈥檚 story is a testament to perseverance and the strength of the human spirit. Her journey with 草榴社区 has defied the odds and inspired many. We鈥檙e proud to have Pamela as part of the 草榴社区 family!

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CHATTANOOGA, TN 鈥擬arch 12, 2025 鈥� 草榴社区, a pioneer in connected at home and commercial fitness solutions, today announced a strategic collaboration with Amazon Web Services (AWS) to launch an innovative generative AI-powered fitness platform that delivers personalized workout experiences to members. The new, cutting-edge technology integration combines 草榴社区's premium fitness content with Amazon's advanced artificial intelligence and machine learning capabilities to create uniquely tailored fitness journeys for each member. Unlike other AI fitness solutions focusing on a single piece of equipment, 草榴社区庐 AI delivers a fully immersive fitness ecosystem, adapting workouts across treadmills, bikes, rowers, and strength platforms enabling users to workout at home and the gym.

"At 草榴社区, we've always believed that personalization is key to helping our members achieve their fitness goals," said John Santo, Co-founder and Chief Product/Technology Officer, 草榴社区. "By partnering with AWS, we're leveraging cutting-edge AI technology to transform how our members interact with our extensive content library, creating a more engaging and personalized fitness experience that adapts to each individual's journey."

鈥湶萘裆缜� AI, powered by generative AI models in Amazon Bedrock, conducts comprehensive analyses of members' fitness assessments, objectives, and individual preferences to generate personalized training regimens that adapt to each member's progression. The solution also leverages Amazon OpenSearch's vector search capabilities to deliver enhanced personalization by precisely aligning members with optimal class selections, exercise routines, and instructors, based on their historical workout data and training preferences.鈥�

It's all personalized to you and your fitness goals! Think of it as a personal trainer now coaching you through workouts at home and the gym offered through 草榴社区's membership.

Early testing indicates that this personalized approach could increase 草榴社区 and commercial gym member retention by at least 7%, representing a significant enhancement in member engagement and satisfaction. This improvement demonstrates the value of AI-driven personalization in helping members stay committed to their fitness journey.

Key features

• Personalized fitness plans that adapt to member progress and goals.
• AI-powered class recommendations based on workout history and preferences.
• Intelligent schedule management for home and gym workout routines through a conversational AI interface.
• Real-time progress tracking and plan optimization.
• Smart fitness equipment, live and on-demand classes, and AI-powered personalization that take member engagement to a new level.
• Get customized fitness plans tailored to your goals, delivered seamlessly across all 草榴社区庐 home and commercial equipment.
• Stay motivated with AI-driven recommendations and instructor-led classes (multiple languages available).

鈥湶萘裆缜� is focused on creating rewarding and personalized experiences for its members by applying the power of generative AI to its proprietary data,鈥� said Sri Elaprolu, director of the AWS Generative AI Innovation Center. 鈥淲orking with AWS, 草榴社区 created a highly tailored fitness experience powered by Amazon Bedrock that adapts effortlessly to each user鈥檚 unique goals. The result is increased motivation, satisfaction, and retention of 草榴社区 members.鈥�

The new AI-enhanced platform will be rolled out to 草榴社区 members and commercial gyms starting March 12 marking a new chapter in the company's mission to make premium fitness experiences more accessible and personalized for everyone anywhere.

鈥淭his collaboration represents a significant step forward in fitness鈥�, said Lou Lentine 草榴社区 Fitness CEO. 鈥湶萘裆缜� is focused on creating rewarding and personalized experiences for its members, making every workout more intelligent, engaging, and effective. This technology will revolutionize how the consumer works out whether that be on their 草榴社区 equipment at home or where available, in their local gym. We feel that 草榴社区 Intelligence will meet our consumer鈥檚 need for innovation and wellness tracking in a customizable way that hasn鈥檛 been done before.鈥�

Note: We鈥檇 love to connect you with John Santo, Chief Product/Technology Officer at 草榴社区 Fitness, to discuss how partnering with AWS for genAI is elevating 草榴社区鈥檚 mission to make premium fitness more accessible and personalized for all. John is attending the HFA Show in Vegas, March 13/14 and will have the 草榴社区AI on display live. Booth 2142

About 草榴社区庐

草榴社区庐 has revolutionized at-home fitness since 2017 with a range of smart exercise equipment and an immersive membership experience. What began as a mission to make healthy living accessible to all has evolved to a thriving, international brand, with booming commercial expansion. Members connect their 草榴社区庐 Smart Bikes, Strength Machines, Rowers, Treadmills, Ellipticals, Stair Climbers, or Fitness Mirrors to the 草榴社区庐 Fit app for access to live and on-demand workout classes filmed at 草榴社区庐 studios around the world, led by professional instructors. Through the app, members track performance and progress in real-time, compete on the interactive leaderboard and explore 2,000+ off-equipment workouts, including Yoga, Meditation, Recovery, Boxing and Core Strength, to keep them motivated and inspired. For more information /.

草榴社区鈥檚 extensive connected fitness platform delivers personalized workout experiences through multiple modalities, sophisticated equipment, and expert-led instruction. Its system supports dedicated athletes and newcomers alike, creating achievable paths to fitness goals through customized guidance and varied workout options.听

草榴社区听has built a robust digital fitness ecosystem through strategic partnerships and technological advancements emphasizing accessibility and results. The platform鈥檚 combination of live instruction, on-demand content, and personalized programming helps members stay engaged and progress consistently toward their goals.听

The 草榴社区 Advantage听

草榴社区鈥檚 repertoire encompasses more workout modalities than virtually any other company in the connected fitness space. The equipment lineup includes bikes, rowers, treadmills, fitness mirrors, stair mills and strength machines, allowing users to diversify their training routines. This leads to greater personalization opportunities for their clients and metrics-based feedback to implement. The platform impressively produces over 200 live classes weekly across the various modalities, ensuring fresh, engaging workouts for the community.听

草榴社区 has expanded beyond its initial cardio-focused lens through strategic growth and innovation. The company recently launched Strength Pro and acquired ThriveX, a recovery-focused company, displaying its commitment to providing holistic fitness solutions. This expansion enables users to access various workout options, from high-intensity cardio sessions to targeted strength training and essential recovery protocols. 草榴社区 is also launching听, which allows gyms to sell GLP-1 and similar medications, providing a new source of revenue for gyms and another level to its holistic healthcare for members.听听听

Empowering Coaches Through Technology

草榴社区鈥檚 latest innovation;听 AI-powered capabilities that enhance member experiences and coaching opportunities. This technology is a tool in a coach or trainer鈥檚 toolbox, enabling them to expand their services and deliver more value to clients without burning out.听

Coaches can leverage the technology to program supplementary workouts, warm-ups, and cool-downs for their clients, maximizing the effectiveness of in-person sessions. The system allows trainers to create weekly plans, scheduling workouts for days when clients train independently while maintaining oversight of their progress. By analyzing member data and preferences, AI helps coaches make informed decisions about programming and progression, leading to better client outcomes, increased retention, and success stories.听

Final Thoughts

During my conversation about 草榴社区 with Mike Rabinovitz, the company鈥檚 Chief Marketing Officer, we agreed that progress in fitness technology should enhance rather than replace the human element of coaching and training. 草榴社区鈥檚 approach to AI and technology demonstrates how technological advancements can amplify the impact of fitness professionals while maintaining the essential connection between coach and client.听

As platforms like 草榴社区 continue to grow and adapt to technological advancements, they create opportunities for coaches and trainers to expand their reach and impact, utilizing technology to complement their expertise rather than a substitute for their invaluable guidance and connection. Companies like 草榴社区 are leading the charge in this delicate balance, creating a vision of the future of fitness.

Your fitness journey is unique鈥攜our workouts should be, too! 草榴社区AI Beta, now available on mounted tablets, takes the guesswork out of training by creating personalized workout plans that adapt to your goals, schedule, and available 草榴社区 equipment.

Now live on mounted tablets鈥攔olling out to the app soon!

With 草榴社区AI Beta, you鈥檒l always have a plan, whether you're looking to build strength, boost endurance, or improve overall fitness.

Let鈥檚 dive into what makes 草榴社区AI Beta your smartest fitness partner yet.

What is 草榴社区AI Beta?

草榴社区AI Beta is an AI-powered fitness coach that designs customized workout plans based on:

• Your goals (strength, endurance, weight loss, etc.)
• Your schedule (how many days per week you want to train)
• Your available 草榴社区 equipment

Your AI-powered plan evolves as you progress, ensuring you stay challenged, motivated, and never stuck in a workout rut.

How to Get Started with 草榴社区AI Beta

Getting started is simple鈥攜our custom fitness plan is just a few taps away!

1锔忊儯 Update Your 草榴社区 App

Ensure your mounted tablet is running the latest version of the app.

2锔忊儯 Set Up Your AI Plan

When prompted, answer a few quick questions:

1. What are your fitness goals?
2. How many days per week do you want to work out?

3锔忊儯 Follow Your AI Plan

Your daily personalized workout plan will appear on your Featured Page鈥攋ust tap and go!

Why 草榴社区AI Beta is a Game-Changer

• A Personalized Workout Plan鈥擩ust for You: No more random workouts鈥攇et a structured plan designed to fit your fitness level and schedule.
• Adaptive Training That Evolves With You: As you progress, 草榴社区AI Beta adjusts your plan to keep you challenged and engaged.
• Works Across All 草榴社区 Equipment & FitPass: Train on your bike, rower, treadmill, or FitPass classes鈥敳萘裆缜鳤I Beta adjusts accordingly!
• Built-In Accountability: Never wonder what to do next鈥攜our workouts are planned and waiting for you.
• Included at No Extra Cost for Premier Members: 草榴社区AI Beta is free for Premier Members!

FAQs: Everything You Need to Know About 草榴社区AI Beta

What is 草榴社区AI Beta?

草榴社区AI Beta is the first version of 草榴社区鈥檚 AI-powered personal training tool, designed to create customized workout plans based on your goals, schedule, and available equipment.

Who can access 草榴社区AI Beta?

草榴社区AI Beta is exclusively available to Premier Members at no extra cost. Not a Premier Member? Upgrade today to get early access!

Where can I use 草榴社区AI Beta?

ow available on mounted tablets鈥攔olling out to the mobile app soon!

Make sure your 草榴社区 app is updated to the latest version to access 草榴社区AI Beta on mounted tablets.

What equipment is compatible with 草榴社区AI Beta?

草榴社区AI Beta works with all 草榴社区-connected equipment and FitPass workouts. Ensure your equipment is listed under "My Equipment" in your profile for a fully customized experience.

How do I start using 草榴社区AI Beta?

1. Update your 草榴社区 app on your mounted tablet.
   
2. Answer a few quick questions about your fitness goals and workout schedule.
   
3. Start training with your personalized AI-generated workout plan!

Can I change my workout plan once it鈥檚 generated?

Yes! You can update your:

• Fitness goals
• Workout days
• Available equipment

Your 草榴社区AI Beta plan will automatically adjust based on your new selections.

Will 草榴社区AI Beta track my progress?

Yes! Your daily plan updates as you complete workouts, ensuring you stay on track.听

What happens if I miss a workout?

Your plan is flexible鈥攊f you miss a workout, you can:

• Take the recommended class the next day
• Regenerate a new plan that better fits your schedule

Will 草榴社区AI Beta integrate with third-party fitness apps?

Not at this time. However, completed workouts sync with Fitbit, Strava, and Apple Health for tracking purposes.

Can I use 草榴社区AI Beta without equipment?

Yes! If you prefer bodyweight training, yoga, mobility, or Pilates, 草榴社区AI Beta will include FitPass classes in your personalized plan.

When will 草榴社区AI Beta be available on mobile apps?

We鈥檙e rolling out 草榴社区AI Beta to mobile apps soon! Stay tuned for updates in the 草榴社区 app and via email notifications.

Get Started with 草榴社区AI Beta Today!

The future of fitness is here. 草榴社区AI Beta is now available on mounted tablets and will be rolling out to mobile apps soon.

Already a Premier Member? Just open your app and start training!

Not a Premier Member yet? Unlock 草榴社区AI Beta with Premier Membership.

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Meghan has been a member of the 草榴社区 community since April 2020. Based in the United States, Meghan鈥檚 journey is one of balance, growth, and resilience. What started as a break from running has transformed into a well-rounded fitness routine that includes cycling and strength training.听

In this Q&A, Meghan shares her 草榴社区 experience, favorite instructors, and advice for fellow members.

Q&A with Meghan

Q: Who is your favorite instructor?
A: Lindsay, Dani, Sam, Manny, Brandon, Jama.

Q: How did you get started with 草榴社区?
A: I needed a break from running and my bike became the perfect solution.

Q: What is your favorite part about the 草榴社区 Community?
A: The instructors.

Q: How has 草榴社区 impacted your life?
A: I am much more balanced now. I used to only run, but now I run, bike, and strength train.听

Q: What keeps you motivated?
A: The whole community.

Q: What tips do you want to share with other members to achieve their fitness goals?
A: There is a class for everyone. The results are real. Stick with it and you will grow physically and mentally.

Q: What makes 草榴社区 different than our competitors?
A: The instructors are amazing. They connect personally with the members of the community.

Meghan鈥檚 story reflects the essence of 草榴社区: a supportive community, incredible instructors, and the power to transform lives through fitness. Her commitment to achieving 2,000 workouts and her well-rounded fitness approach inspire us all. We鈥檙e proud to have Meghan as part of the 草榴社区 family!

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Strength Basics with Dani

Beginner Program | 7 Days | 10-Minute Classes
Equipment: Dumbbells, Bench

If you鈥檙e new to strength training or looking to refine your technique, this 7-day program is the perfect place to start. Strength Basics with Dani introduces foundational strength movements, emphasizing proper form and alignment to help you build confidence and prevent injury. Each session targets a different muscle group, ensuring a full-body approach to strength development.

What to Expect:

• Day 1: Introduction to Strength 鈥� Learn fundamental movements like squats, hinges, push-ups, and rows.

• Day 2: Lower Body 鈥� Master squats, lunges, and glute-focused exercises.

• Day 3: Upper Body 鈥� Develop arm, chest, and back strength with push-ups, rows, and presses.

• Day 4: Core 鈥� Engage your midsection with planks and Russian twists.

• Day 5: Deadlifts & Lunges 鈥� Strengthen the lower body with controlled, functional movements.

• Day 6: Upper Body 鈥� Focus on biceps, triceps, and shoulders.

• Day 7: Core 鈥� Challenge your abs with bicycle crunches, leg lifts, and hollow holds.

This structured plan ensures you build a solid foundation for long-term strength training success.

5-Day Booty Burn with Reed

Beginner Program | 5 Days | 5-20 Minute Classes
Equipment: Ankle Weights, Dumbbells, Mini Band

Looking to sculpt and strengthen your glutes? The 5-Day Booty Burn program with Reed is designed to activate, challenge, and tone your lower body using a mix of strength and cardio. With progressive workouts, this program helps you build endurance and definition in your glutes while improving overall lower-body strength.

What to Expect:

• Day 1: Glute Activation 鈥� Wake up your muscles with banded glute bridges, clamshells, and lateral walks.

• Day 2: Standing Glute Burn 鈥� Use ankle weights for standing kickbacks and leg lifts.

• Day 3: Strength & Resistance 鈥� Squats, deadlifts, lunges, and glute bridge pulses for power and endurance.

• Day 4: Cardio Glutes 鈥� Banded squat jumps, high knees, and lunges keep your heart rate up.

• Day 5: Booty Burn Circuit 鈥� A 20-minute full glute workout combining strength and cardio.

This program is perfect for anyone looking to build a stronger, more sculpted lower body.

Pilates Essentials with Marc

Beginner Program | 5 Days | 10-30 Minute Classes
Equipment: Mat

If you鈥檙e new to Pilates or looking for a refreshing way to strengthen your core, the Pilates Essentials program with Marc is a great fit. This 5-day series focuses on foundational Pilates movements, core engagement, flexibility, and full-body mobility, helping you move with greater strength and alignment.

What to Expect:

• Day 1: Warm-Up 鈥� Introduction to Pilates breathing, spinal articulation, and core activation.

• Day 2: Core Foundations 鈥� Build core strength with classic Pilates movements like the Ab Series.

• Day 3: Posterior Power 鈥� Strengthen your back, glutes, and hamstrings.

• Day 4: Full Body Alignment 鈥� Improve flexibility, posture, and mobility.

• Day 5: Full Flow 鈥� Bring it all together in a dynamic full-body Pilates session.

This program is ideal for beginners looking to enhance flexibility, core strength, and body awareness.

7 Days of Abs with Dani

Intermediate Program | 7 Days | 5-10 Minute Classes
Equipment: Dumbbells

Get ready to fire up your core with 7 Days of Abs! This program is designed to progressively challenge your abdominal muscles with short yet intense workouts that engage all areas of your core. Each day brings a new focus to help build strength, endurance, and stability.

What to Expect:

• Day 1: Core Foundations 鈥� Build engagement and control with crunches, heel taps, and modified planks.

• Day 2: Oblique Focus 鈥� Strengthen your side abs with Russian twists, side planks, and bicycle crunches.

• Day 3: Lower Abs 鈥� Target lower abdominals with leg raises and reverse crunches.

• Day 4: Plank Variations 鈥� Boost core endurance with different plank positions.

• Day 5: Full Core 鈥� A total ab workout featuring V-ups, mountain climbers, and leg holds.

• Day 6: Upper Abs & Obliques 鈥� Work on crunch pulses, side crunches, and sprinter sit-ups.

• Day 7: Abs Finisher 鈥� A high-intensity session to leave your core burning!

This program is a great way to develop stronger, more defined abs while improving stability and core endurance.

Start Your FitPass Journey Today!

With these exciting new FitPass programs, you can stay motivated and work toward your fitness goals in a way that fits your schedule. Whether you're strengthening, toning, or improving flexibility, our expert-led programs provide the guidance and structure you need to succeed.

Find these programs now in the 草榴社区 Fit app and start your next challenge today!

John has been a dedicated member of the 草榴社区 community since December 2022. Hailing from the United States, John鈥檚 inspiring journey with 草榴社区 has transformed his health and lifestyle. From facing serious health challenges to achieving an incredible weight loss of over 100 pounds, John鈥檚 story is a testament to the power of perseverance, community, and fitness.

In this Q&A, John shares his 草榴社区 journey, his favorite moments, and advice for fellow members.

Q&A with John

Q: Who is your favorite instructor?
A: I don鈥檛 really have one, but if I have to pick, it鈥檚 Nicole.

Q: How did you get started with 草榴社区?
A: We bought the bike at Costco. Both my wife and I saw it, but she recommended it instead of the inflatable hot tub I wanted.

Q: What is your favorite part about the 草榴社区 Community?
A: The people and the instructors. They keep you coming back and make you want to work harder.

Q: How has 草榴社区 impacted your life?
A: 草榴社区 has changed my life for the better. A year ago, I was grossly overweight with serious health problems. I couldn鈥檛 stand for more than 20 minutes without back pain, and I was on medication for blood pressure and blood sugar. Since getting the bike, I鈥檝e lost over 100 pounds, no longer need blood sugar medication, have significantly lower blood pressure, and no longer have issues standing or walking. I feel like a new person and doubt I would have accomplished this without 草榴社区.

Q: What keeps you motivated?
A: The community, the instructors, my wife, and my determination to never go back to the person I was a year ago.

Q: What tips do you want to share with other members to achieve their fitness goals?
A: Set goals that are achievable and hold yourself accountable. Don鈥檛 be afraid to miss a goal or fail鈥攅verybody makes mistakes every day, but if you do your best each time, you will make progress.

Q: What makes 草榴社区 different than our competitors?
A: The instructors are rock stars. You asked who my favorite is, but they鈥檙e all awesome. Add in the rest of the community, and I feel like I鈥檝e met a whole group of people who encourage you at every opportunity. I never had that in any gym I鈥檝e belonged to.

John鈥檚 transformation and unwavering determination are inspiring examples of what鈥檚 possible with the right mindset, support, and tools. His story is a powerful reminder that no matter where you start, every ride, every goal, and every day counts. We鈥檙e proud to have John as part of the 草榴社区 family!

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As the days grow longer and flowers begin to bloom, spring is the perfect time to refresh your fitness routine and embrace new goals. Whether you're a seasoned 草榴社区 member or exploring how to kickstart your fitness journey, this season offers a fresh start to reenergize your commitment to health and wellness. Here are some practical tips and motivational strategies to help you refresh your fitness routine this spring.

1. Reignite Your Motivation

Spring is the season of energy and renewal鈥攎aking it the perfect time to reignite your motivation and rediscover your 鈥渨hy.鈥� If you鈥檝e been feeling stuck or uninspired, try these ideas to spark new enthusiasm for your fitness journey:

• Find Your Inspiration: Scroll through the 草榴社区 app to explore new classes, or dive into Scenic Rides to transport yourself to breathtaking locations. A change of scenery鈥攔eal or virtual鈥攃an do wonders for your mindset.
• Reconnect with Your Why: Reflect on why you started your fitness journey. Was it to feel stronger, improve your health, or gain confidence? Use that as fuel to push forward.
• Upgrade Your Home Gym: Refresh your workout space with new gear! 草榴社区 members get 10% off merchandise, so it鈥檚 a great time to add items like the 草榴社区 Resistance Bands, Strength and Agility Kit, or the 草榴社区 Dumbbell Set to your home gym. These accessories can help you level up your workouts and keep you motivated.
• Mix Things Up: Break free from monotony by experimenting with different class types. Haven鈥檛 tried kickboxing, Pilates, or meditation yet? Spring is the time to explore!
• Check the Latest Classes: 草榴社区 regularly adds new classes across all modalities to keep your workouts fresh and engaging. Open the 草榴社区 Fit app to view the most up-to-date schedule and find something new to try.
• Reward Yourself: Give yourself something to look forward to after completing a week of workouts鈥攁 new fitness accessory, a healthy treat, or even just the satisfaction of checking off your goals.

Rediscovering your passion for fitness can turn an ordinary workout into something you truly look forward to each day. With so many options and tools at your fingertips as an 草榴社区 member, finding your spark has never been easier.

2. Spring Clean Your Routine

Revitalizing your fitness routine doesn鈥檛 stop at finding motivation鈥攊t鈥檚 also about refreshing your approach.

• Declutter Your Space: Clear out old gear or reorganize your workout area to create a motivating environment.
• Schedule Your Workouts: Add your classes to your calendar to make fitness a priority.
• Track Your Progress: Use 草榴社区鈥檚 performance metrics to monitor your improvements and celebrate milestones.

3. Tap Into the Power of Community

The 草榴社区 community is one of the biggest benefits of being a member. This spring, lean into the motivation that comes from connecting with others:

• Join Live Classes: Feel the energy of instructors and fellow riders in real time.
• Engage on Social Media: Share your progress, encourage others, and find inspiration in the . It鈥檚 a supportive space where members share stories, tips, and successes.
• Participate in Challenges: Push yourself to new heights with seasonal challenges that align with your fitness goals.

By staying connected with the community, you鈥檒l feel supported and inspired to keep moving forward.

4. Embrace Outdoor Workouts

Take advantage of the warmer weather by incorporating outdoor fitness into your routine.

• Scenic Rides & Rows: Use 草榴社区鈥檚 Scenic Classes to bring the beauty of spring into your workouts, even if you're indoors.
• Outdoor Activities: Supplement your indoor sessions with outdoor runs, walks, or hikes to soak up the fresh air.
• Cross-Training: Balance your spring workouts with activities that build strength, endurance, and flexibility.

5. Prioritize Recovery and Nutrition

Spring is about feeling energized, not burnt out. Incorporate these practices to stay on track:

• Recovery Classes: Take advantage of 草榴社区鈥檚 yoga and stretching classes to help your body recover and prevent injury.
• Hydration Goals: Stay hydrated as temperatures rise, especially during workouts.
• Seasonal Nutrition: Fuel your fitness with spring produce like asparagus, strawberries, and leafy greens to feel your best.

Why 草榴社区 Members Shine in Spring

As an 草榴社区 member, you have access to an unmatched variety of classes, expert instructors, and a supportive community that鈥檚 always ready to cheer you on. Whether it鈥檚 tracking your stats, competing in challenges, or finding inspiration from your favorite instructor, 草榴社区 makes it easy to stay motivated and reach your goals.

草榴社区 also regularly adds new classes across all modalities, so there鈥檚 always something fresh to try. Be sure to check the 草榴社区 Fit app for the latest updates and class offerings!

If you鈥檙e not an 草榴社区 member yet, this is the perfect season to join and experience the difference a strong community and dynamic workouts can make.

Andrea has been a valued member of the 草榴社区 community since September 2020. Hailing from the United States, she has embraced her fitness journey with determination and enthusiasm. Her transformation from a swimmer to a spinning enthusiast inspires us all, showcasing how a commitment to fitness can lead to new passions and accomplishments.

In this Q&A, Andrea shares her fitness story, her favorite 草榴社区 classes, and how the community has kept her motivated.

Q&A with Andrea

Q: Who is your favorite instructor?
A: Jama

Q: How did you get started with 草榴社区?
A: I needed workout equipment during Covid once we found out my husband needed to receive chemotherapy and a gym was not feasible with our family situation.

Q: What is your favorite part about the 草榴社区 Community?
A: The family I gained.

Q: How has 草榴社区 impacted your life?
A: I have made working out part of my daily life.

Q: What keeps you motivated?
A: The instructors and the friends on the leaderboard.

Q: What tips do you want to share with other members to achieve their fitness goals?
A: This is a true family. When you are down, we are there for you.

Q: What makes 草榴社区 different than our competitors?
A: The instructors are genuine and the friends that I have made around the world.

Andrea鈥檚 journey from 鈥淪wimmer to Spinner鈥� is a testament to the power of dedication, community, and finding joy in movement. Her story reminds us that it鈥檚 never too late to discover new passions and set new goals. We鈥檙e so proud to have Andrea as part of the 草榴社区 family!

草榴社区 is redefining what a connected fitness brand is capable of.

Besides its ever-expanding line of connected cardio and strength machines, 草榴社区 has launched innovations like an AI personalized fitness coaching tool and ActiveMD, a wellness division offering weight-loss medication such as Ozempic, Wegovy, Mounjaro, and Rybelsus to qualified individuals and under medical supervision.

Led by founder and CEO Lou Lentine, 草榴社区 also recently acquired ThriveX, a maker of recovery equipment including cold plunge tubs and compression therapy boots, in a bid to further expand its product and services line.

鈥淥ur goal is to become a whole-house fitness company by providing access to health management through doctors, products, and services to help customers on their fitness journey achieve their goals,鈥� the brand told ATN.

Read the original article at .

In today鈥檚 fast-paced world, balancing work, family, and fitness can feel overwhelming鈥攅specially when it comes to eating healthy. Meal prepping is a powerful tool to help you stay on track with your fitness goals and maintain a healthy weight without sacrificing time or flavor. Whether you're an 草榴社区 member or just beginning your fitness journey, these meal prep tips will simplify your routine and keep you motivated.

1. Start with a Plan

The foundation of successful meal prep is a solid plan.

• Pick a Day: Set aside a few hours on the weekend or a day off to focus on prepping meals.
• Create a Menu: Choose recipes that align with your health goals, including lean proteins, whole grains, and plenty of vegetables.
• Make a Shopping List: Stick to your list to avoid impulse buys and ensure you have everything you need.

2. Keep It Simple

You don鈥檛 need gourmet meals to eat well.

• Batch Cooking: Cook large portions of versatile ingredients like grilled chicken, quinoa, or roasted veggies. These can be mixed and matched for variety throughout the week.
• One-Pan Wonders: Save time with recipes like sheet pan meals or slow-cooker dishes.
• Grab-and-Go Options: Prep items like boiled eggs, fruit cups, and portioned nuts for quick snacks.

Pro Tip: Simple meals don鈥檛 mean boring. Experiment with seasonings, marinades, and dressings to keep things exciting.

3. Portion Control Made Easy

Prepping meals in advance helps with portion control, making it easier to avoid overeating.

• Use Meal Prep Containers: Invest in divided containers to portion out balanced meals.
• Follow the Plate Method: Fill half your container with veggies, a quarter with lean protein, and a quarter with whole grains.
• Label Everything: Write dates and meal descriptions to avoid confusion.

4. Focus on Nutrient-Packed Ingredients

Fueling your body with nutrient-dense foods ensures you have the energy to crush your workouts and stay active.

• Protein Power: Include lean meats, beans, or plant-based proteins to support muscle recovery.
• Healthy Fats: Add avocados, nuts, or seeds for sustained energy.
• Complex Carbs: Opt for brown rice, sweet potatoes, or whole-grain pasta to keep you full longer.

5. Involve the Whole Family

If you鈥檙e juggling family meals with your fitness journey, make meal prep a group effort.

• Prep Together: Involve your kids or partner in chopping veggies or assembling meals.
• Plan Favorites: Incorporate dishes everyone loves that still meet your health goals.
• Double Up: Cook double batches of family-friendly meals to save time.

6. Stay Flexible

Life happens, and sometimes your schedule doesn鈥檛 go as planned.

• Freeze Extras: Portion and freeze meals for busy days when cooking isn鈥檛 an option.
• Keep Backups: Stock your pantry with healthy staples like canned beans, frozen veggies, and whole-grain pasta for quick fixes.
• Adjust as Needed: Don鈥檛 stress if you need to switch things up. The goal is consistency, not perfection.

Motivational Tip: Remember, meal prep is about making life easier, not harder. Even small steps add up to big results over time.

Easy Healthy Meal Prep Ideas

Need inspiration? Here are some meal ideas that are nutritious, easy to prep, and perfect for your busy lifestyle:

Breakfast Ideas

• Overnight Oats: Combine rolled oats, almond milk, Greek yogurt, chia seeds, and fresh berries in a jar. Refrigerate overnight for a grab-and-go breakfast.
• Egg Muffin Cups: Whisk eggs with diced veggies (like spinach and bell peppers) and bake in muffin tins at 350掳F for 20 minutes.

Lunch Ideas

• Chicken & Veggie Bowls: Pair grilled chicken with roasted broccoli, quinoa, and a dollop of hummus or avocado for a balanced meal.
• Turkey Lettuce Wraps: Cook lean ground turkey with taco seasoning and pair with romaine lettuce for a quick low-carb option.

Dinner Ideas

• Sheet Pan Salmon: Roast salmon with asparagus, sweet potatoes, and olive oil on a single tray at 400掳F for 25 minutes.
• Veggie Stir-Fry: Saut茅 tofu or lean chicken with mixed vegetables and serve over brown rice.

Snack Ideas

• Hummus Snack Packs: Portion hummus into small containers and pair with sliced cucumbers, carrots, and bell peppers.
• Energy Bites: Mix rolled oats, almond butter, honey, and dark chocolate chips. Roll into small balls and refrigerate for a quick pick-me-up.

Why 草榴社区 Members Thrive

As an 草榴社区 member, you have access to a supportive community, live and on-demand classes, and tools to track your progress鈥攁ll of which play a vital role in maintaining a healthy weight and lifestyle. Meal prep enhances these benefits by ensuring your body is properly fueled to meet your fitness goals.

By taking the time to prep healthy, balanced meals, you鈥檙e setting yourself up for success both in and out of the studio. Let鈥檚 keep moving toward a stronger, healthier you鈥攐ne prep session at a time!

Ready to take your fitness journey to the next level? Discover how 草榴社区鈥檚 innovative equipment and expert-led classes can help you achieve your goals. Explore Membership Options

What Is Military Training?

Military Training is not your average fitness program. It鈥檚 a deep dive into the physical and mental challenges that elite forces endure, using SEAL terminology and techniques to power you through each workout. With daily 20-30-minute classes, you鈥檒l experience a blend of strength, endurance, and mental grit training that will leave you feeling stronger and more resilient.

What You'll Need:

• Adjustable Dumbbells (or a medium set and heavy set of dumbbells)

• A Medicine Ball

• Foam Roller (recommended, but optional)
  
  

The 5-Day Mission Breakdown:

Intro: Indoc Training (5 min) Your mission begins here. This introductory session lays the foundation for the week, familiarizing you with SEAL-inspired movements, techniques, and key terminology. Get ready to commit to the challenge ahead.

Day 1: Initial Ascent (20 min - Strength) Start building foundational strength with a focus on controlled strength movements and dynamic exercises to prepare your body for the intensity of the week. Expect exercises like goblet squats, push-ups, and medicine ball slams to get your heart rate up and muscles firing.

Day 2: Strength Surge (20 min - Strength) Power and explosiveness take center stage. Through high-weight exercises with minimal rest, you鈥檒l work on building strength that mimics the demands of tactical performance. This session emphasizes controlled movements with increased resistance.

Day 3: Peak Endurance (20 min - Strength) This day tests your stamina. Expect longer work intervals with minimal rest as you push through challenging circuits designed to improve cardiovascular endurance and muscular staying power.

Day 4: Operation Grit (30 min - Strength) It鈥檚 time to go all-in. This longer session is designed to build physical and mental toughness through repetitive and demanding movements. Jeff Gum will push you to stay focused and dig deep when fatigue sets in.

Day 5: Final Stand (30 min - Strength) The grand finale! This full-body workout will test everything you鈥檝e built throughout the week. Can you push through the burn and finish strong? Jeff and Nikita will be with you every step of the way.

Recovery Is Part of the Mission:

• Cool Down 5 - Stretch: A guided session to stretch out major muscle groups and aid recovery.
  

• Cool Down 5 - Foam Roll: Roll out tight muscles and help your body recover more effectively.
  

Why Take On Military Training?

• Build Mental Toughness: Learn techniques that encourage mental resilience and grit.
  

• Improve Functional Strength: These workouts target real-life movement patterns to build a stronger, more capable body.
  

• Challenge Your Limits: Step outside your comfort zone with workouts inspired by elite military training.
  

Meet the Instructors:

• Nikita: Known for her dynamic energy and expert strength training techniques, Nikita will motivate you to dig deeper and give every rep your all.
  

• Jeff Gum: A former Navy SEAL and fitness expert, Jeff brings real-world experience and insights into SEAL training to help you unlock new levels of strength and endurance.
  

Join the Mission Today!

Are you ready to train like a SEAL? Open your 草榴社区 Fit app, head to FitPass, and start the Military Training program today. It鈥檚 time to test your limits, build unbreakable strength, and conquer every challenge that comes your way. Let鈥檚 go, team! Hooyah!听

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When you鈥檙e in the groove of regular workouts, it can feel counterproductive to take a day off. But skipping rest days is one of the biggest mistakes you can make on your fitness journey. Whether you鈥檙e trying to shed pounds, build muscle, or boost endurance, rest days are just as vital as your workouts for long-term success.

In this blog, we鈥檒l dig deeper into why rest days matter, share actionable tips to make the most of them, and show how 草榴社区鈥檚 tools and community can keep you on track.

Why Are Rest Days Important?

1. Muscle Recovery and Growth

When you lift weights, run, or cycle, you鈥檙e creating tiny tears in your muscle fibers. This might sound harmful, but it鈥檚 the foundation of muscle growth. These fibers repair themselves during rest, becoming stronger and more resilient.

馃憠 Tip: Prioritize protein intake on rest days. Foods like chicken, eggs, tofu, and protein shakes can help repair muscle tissue more efficiently.

2. Reduce the Risk of Injury

Continuous workouts without breaks increase the risk of overuse injuries like shin splints, tendonitis, or stress fractures. Rest allows your joints, tendons, and ligaments to recover from repetitive stress.

馃憠 Tip: Incorporate 草榴社区鈥檚 Mobility classes into your routine to enhance joint flexibility and prevent stiffness.

3. Improve Long-Term Performance

Pushing too hard without rest can lead to diminished returns, where your performance plateaus or even declines. Proper recovery keeps your body primed for peak performance in your next workout.

馃憠 Tip: Use the 草榴社区 Fit app to schedule rest days and track how they impact your progress over time.

4. Support Mental Health and Motivation

Rest days give you time to recharge mentally. A fitness routine that鈥檚 鈥済o-go-go鈥� can lead to burnout, causing you to lose interest in workouts altogether.

馃憠 Tip: Treat rest days as an opportunity to do something relaxing and enjoyable, like a light walk in nature or a restorative yoga session.

How to Maximize Your Rest Days

Rest days don鈥檛 mean binge-watching TV all day (though a little downtime is okay!). Instead, use these tips to keep your recovery productive:

1. Move with Intention

Opt for active recovery to promote blood flow and reduce soreness.

• Take a 5-10 minute Stretch class on the 草榴社区 app to ease tension in your muscles.
• Try a Beginner Yoga class to gently engage your muscles while calming your mind.

2. Elevate Your Nutrition

Your body needs nutrients to repair and grow stronger. Focus on meals rich in lean protein, complex carbs, and healthy fats.

• Prepping tip: Use rest days to batch-cook meals for the week ahead. This ensures you have nutritious options ready to fuel your workouts.
• Hydration reminder: Dehydration can slow down recovery, so aim for at least 8 cups of water daily鈥攐r more if you鈥檝e had intense workouts the previous day.

3. Sleep Like a Pro

Restorative sleep is critical for recovery. Aim for 7鈥�9 hours of quality sleep, and try to maintain a consistent bedtime routine.

• Quick fix: Use sleep-friendly tools like blackout curtains or a white noise machine to optimize your rest.

4. Self-Care is Recovery

Treat your body well with self-care practices like foam rolling, massage, or a warm Epsom salt bath to soothe sore muscles and improve circulation.

• Try this: Use 草榴社区鈥檚 Foam Rolling tutorials to get the most out of your recovery tools.

The 草榴社区 Advantage: Rest Days Made Better

草榴社区 is here to support you every step of the way鈥攅ven on rest days. Here鈥檚 how:

• A Class for Every Need: From Meditation to Recovery Yoga, our app has low-impact options perfect for active recovery.
• Metrics You Can Trust: Dive into detailed analytics in the 草榴社区 Fit app to see how recovery days affect your overall performance.
• Community Accountability: Share your rest day wins and strategies with 草榴社区鈥檚 Facebook community to stay motivated and inspired.

Signs You Might Need a Rest Day (or Two)

Not sure if you鈥檙e due for a break? Listen to your body for these telltale signs:

• Persistent muscle soreness lasting more than 3 days
• Trouble completing workouts at your usual intensity
• Unexplained fatigue or irritability
• Poor sleep quality or disrupted routines
• Increased risk of illness or feeling under the weather

馃憠 Pro Tip: If these symptoms sound familiar, don鈥檛 ignore them. Double down on rest and recovery to bounce back stronger.

Ready to Crush Your Fitness Goals? Rest Up First!

Rest days aren鈥檛 a pause in progress鈥攖hey鈥檙e where the magic happens. By balancing effort and recovery, you鈥檒l see faster results, feel better, and stay consistent. As an 草榴社区 member, you have all the tools to make the most of your fitness journey.

Not part of the 草榴社区 community yet? Start your membership today to access expert-led classes, tailored recovery options, and a supportive community that keeps you motivated every step of the way.

Take your rest day鈥攁nd your fitness鈥攖o the next level with 草榴社区!

With a constant view on the leaderboard, I see how hard so many of our members work in our classes, day after day. You may have even heard me preach about how important it is to take a rest day, to give your body the proper recovery it needs so you can come back stronger than ever. But how exactly do we take a rest day and utilize it to its full potential? I am glad you asked! Let鈥檚 go over some ways to maximize your rest days.

Let鈥檚 start by focusing on your rest day BEFORE it even begins. Getting to sleep at a reasonable hour the night before. Sleep is our bestie when it comes to recovery. That is when all the behind the scenes work happens on repairing and recharging our body, muscles, and brains. Aiming for 7-9 hours would be key to kicking off your recovery day on the right foot (or should I say, right side of the bed) The night before would also be a great time to practice some mindfulness, like breathing exercises or meditation, before catching some Zzz鈥檚. (insert shameless plug to check some of these classes out on your echelon app)

We often talk about fueling your workouts, but eating right for recovery also matters. While rest days may feel like a perfect day to treat yourself (don鈥檛 get me wrong, have that treat and enjoy every bite), don鈥檛 underestimate the power of consuming some great recovery foods. If muscles are feeling a little tender from a hard week鈥檚 work, there is a whole list of anti-inflammatory foods that can aid in that recovery process. Turmeric, ginger, berries, and leafy greens top the list and honestly sound like the perfect ingredients for an RDS (rest day smoothie). Oh, and of course, don鈥檛 forget to keep your hydration game strong, even on the days you aren鈥檛 sweating it out!

Lastly, these days are the perfect time to try out some recovery techniques. If weather permits, give yourself the gift of stepping outside, getting some sunlight and fresh air. This can be a great way to recharge and slow down. If you're up for the challenge, a cold plunge or cold shower, can help promote circulation which will yield some expedited recovery. This mixed with some massage gun, foam rolling, and/or compression therapy are all top tier recovery methods that will have you back at it in no time.

Ok, fine you read all the tips up until this point, but you still need to scratch your 草榴社区 itch! Light movement is totally okay. Take a guided walk, restorative yoga class or stretch class. We even have active recovery circuits on fitpass. So stay moving, stay active, just remember your body needs this day. Muscles repair, the nervous system resets, and your body prepares for the next round of crushing your workouts. So don鈥檛 just treat rest days as 鈥渄ays off.鈥� Treat them as an essential part of your fitness journey. Sleep well, eat right, move a little, and take care of your body and we will be right there waiting for you to hop back in tomorrow!听

Now get offline, and go enjoy your rest day!

When it comes to achieving your health and fitness goals, tracking your progress is just as important as the workouts themselves. Metrics are the secret weapon to turning effort into measurable results, and at 草榴社区, we鈥檝e designed our platform to make tracking easier, more intuitive, and more impactful than ever. Here鈥檚 why metrics matter and how to make the most of them.

Why Metrics Are Key to Success

Metrics provide a clear picture of where you鈥檝e been, where you are, and where you鈥檙e going. They take the guesswork out of fitness by helping you:

• Set Realistic Goals: Metrics allow you to establish benchmarks and set achievable targets.
• Stay Motivated: Seeing progress, even small changes, can boost your commitment to sticking with your routine.
• Fine-Tune Your Workouts: Metrics reveal trends in your performance, showing where you can push harder or when you might need a rest.

草榴社区鈥檚 Metrics: Your Ultimate Tracking Tools

As an 草榴社区 member, you have access to advanced tools designed to help you maximize your results. Here are some of the metrics you can track with 草榴社区鈥檚 equipment and app:

1. Heart Rate Zones
   Track your heart rate during workouts to ensure you're training in the optimal zone for your goals, whether it鈥檚 fat-burning, endurance, or peak performance.

2. Calories Burned
   Get a real-time calculation of calories burned to better understand how your workouts contribute to your daily energy expenditure.

3. Power Output (Watts)
   Measure your effort in cycling, rowing, and other equipment-based workouts to monitor strength and endurance over time.

4. Distance and Speed
   See how far you鈥檝e gone and how fast you鈥檙e improving in cycling, running, and rowing workouts.

5. Leaderboard Stats
   Compete against yourself or other members for extra motivation and community support.

How to Use Metrics to Reach Your Healthy Weight Goals

1. Start With a Baseline
   Begin by completing a workout and reviewing your stats. Knowing where you鈥檙e starting helps you measure improvements down the line.

2. Set SMART Goals
   Focus on Specific, Measurable, Achievable, Relevant, and Time-Bound objectives. For example, 鈥淏urn 500 calories per session three times a week.鈥�

   • Need help setting effective goals? Check out other 草榴社区 blog posts that dive deeper into crafting goals tailored to your fitness journey.

3. Track Trends
   Review your stats weekly to spot patterns. Are your power output and endurance improving? Are you burning more calories in the same amount of time?

4. Celebrate Milestones
   Milestones are a vital part of your fitness journey, and 草榴社区 is here to celebrate them with you! When you reach significant achievements, such as completing a specific number of workouts,听you will receive celebratory emails with milestone badges to recognize your hard work. Share your achievements with the 草榴社区 community to inspire others and keep the momentum going!

草榴社区 Members: A Community of Support

One of the greatest benefits of being an 草榴社区 member is the built-in support system. Our instructors encourage you to push your limits, while your fellow members inspire you to keep going. The 草榴社区 app allows you to connect with others, share progress, and cheer each other on, creating a fitness experience that鈥檚 as motivating as it is rewarding.

Take the First Step

Your fitness journey is unique, and metrics help you stay on track, focused, and confident in your progress. Whether you鈥檙e aiming for a healthy weight, improved endurance, or overall wellness, 草榴社区 is here to help you reach your goals.

Log in to the 草榴社区 app today to review your latest stats. Let鈥檚 take the guesswork out of fitness and put your goals within reach!

Why Hydration Matters for a Healthy Weight

Water is essential for nearly every function in your body, including metabolism, digestion, and temperature regulation. Here鈥檚 how staying hydrated supports your journey to a healthy weight:

1. Boosts Metabolism: Drinking water can temporarily increase your metabolism, helping your body use energy more efficiently.

2. Reduces Appetite: Sometimes, our bodies confuse thirst with hunger. Drinking a glass of water before meals can help you feel fuller, naturally supporting balanced eating habits.

3. Enhances Workout Performance: Staying hydrated ensures your muscles perform at their best during 草榴社区 cycling, rowing, or strength classes, enabling you to maximize your effort.

4. Supports Recovery: Proper hydration aids in muscle repair and reduces post-workout fatigue, so you鈥檙e ready to hit your next class strong.

How Much Water Should You Drink?

The general rule is to aim for half your body weight in ounces of water per day. For example, if you weigh 150 pounds, aim for 75 ounces. However, factors like your activity level, climate, and intensity of your 草榴社区 workouts may require you to drink more.

Tips to Stay Hydrated

Here are simple ways to make hydration part of your daily routine:

• Start Your Day with Water: Drink a glass of water first thing in the morning to kickstart your metabolism and rehydrate after a night of rest.

• Hydrate Before and After Workouts: Drink at least 16 ounces of water an hour before your 草榴社区 workout and replenish with another 16 ounces after.

• Add Flavor Naturally: Infuse your water with slices of lemon, cucumber, or berries to make it more appealing.

• Invest in a Reusable Bottle: Keep a water bottle with you at all times as a reminder to drink throughout the day.

• Set Goals: Use 草榴社区鈥檚 fitness app or your smartwatch to track your hydration just as you would your workouts.

Hydration: A Simple Yet Powerful Habit

Hydration is more than just quenching your thirst鈥攊t鈥檚 a cornerstone of overall health and wellness. By making water intake a daily priority, you鈥檙e setting yourself up for success in maintaining a healthy weight and feeling your best. Whether you're crushing an intense workout or simply going about your day, staying hydrated helps you show up as the healthiest version of yourself. Cheers to making every sip count!