Intervals Boost Performance

We all have our individual journeys within fitness. Some that are starting, have been in for a good while or returning back after some time away. The common tools used to build a fitness plan starts for most with cardiovascular workouts, strength training and flexibility protocols. Interval style workouts can be fun, effective and hit these parameters and more in an efficient session. It is all in how it is designed and built. Let鈥檚 find why intervals improve our performance, examples of interval routines and why consider adding it to our fitness regimen.

Why Intervals Improve Performance

Interval training improves performance by forcing our heart and muscles to work at maximum intensity for short periods, followed by brief rests, which boosts both cardiovascular and anaerobic fitness then leading to increased stamina, speed and overall body conditioning while by product improving stability, mobility and flexibility.

A popular form of interval training is HIIT, high-intensity interval training. This is typically a single exercise or a series of movements that are performed at a high effort of 80% or greater of maximum heart rate. This form of interval training is by far the most intense, great to improve the cardiovascular system鈥檚 function to deliver oxygen to working muscles. This will increase our overall fitness performance with the addition of HIIT added to our fitness regimen.

Intervals also improve our anaerobic threshold or our strength levels. The intensity of short bursts of activity during interval training helps the body adapt to higher levels of lactic acid, allowing it to push harder and longer before fatigue sets in. One of lactic acid's functions is to act as an energy source for the body during intense exercises when oxygen supply becomes limited. Interval training helps develop this function within our bodies.

Interval training builds muscular endurance and strength. For example when climbing different variations of uphill training. Whether running or biking. This is crucial for sustained performance of effort.

Speed and power increases because of interval training switching between challenging to all out intense sprints followed by rest with variety. By product and mention prior this improves endurance, but most importantly increases heart health and function as well.

Body conditioning or fat burning. Interval training can burn more calories than longer, lower-intensity workouts, potentially leading to fat loss. With improved conditioning our body adapts to faster paces over time which allows us to cycle, run, row or perform a task at faster paces making it easier to maintain speed during races or intense activities.

Interval training is very efficient. Pick a single or group of exercises, set the parameters of the workout into an interval standard and reduce the timeframe of work compared to longer steady state workouts. Beyond just being crunched for time from time to time, short, effective and intense workouts work the different energy systems that are important to our overall fitness routine and wellness plan.

Examples of Interval Routines

Mentioned prior in the blog is one of the most popular forms of interval training, HIIT. The most popular high-intensity interval training protocol used, Tabata. Tabata鈥檚 are 8 sets working double the time and resting half of the working time. Typically in 20 seconds on, 10 seconds off, but can also be longer as long as the standard of double work and half rest are met.

Other forms of interval training are EMOM鈥檚 (every minute on the minute), AMRAP鈥檚 (as many rounds and/or reps as possible), SIT (sprint interval training) and AIT (aerobic interval training.

HIIT training varies in time working, resting and sets. The example used before of tabata, double time working and half time resting, is a very intense form of HIIT. Some HIIT protocols are equal work and rest and at times work half the time and rest double. Because of this, HIIT allows for a lot of options in selection of exercises, use of equipment or not, variation of intensity, adaptation and time.

EMOM鈥檚 are popular because they can layer a cardiovascular exercise like the bike, a strength exercise with the squat, a skill exercise of push up to pike and a flexibility exercise of a pigeon hold in a single session. We work for part of the minute and rest the remaining portion until the next minute and exercise(鈥榮).

These can be short and intense or long and not as intense. The example given here of bike, squat, push up to pike and a pigeon hold followed by a minute of rest would be an interval routine that is longer and performed for many rounds keeping the heart rate at a moderate pace. Can also be used with only 3, 2 or 1 of the mentioned items to create more intensity if desired. To make it more specific, adding set rep goals gives deeper purpose to accomplish the reps inside the minute of the EMOM.

AMRAP鈥檚 unlike EMOM鈥檚 are continual bouts of effort. They can be short and sweet, 5 minutes or less (all out intensity) medium and moderate, 10-20 minutes (challenging intensity) or long and lengthy, 30 minutes or more (easier intensity). Where does the rest come in? Where you see fit to take the break depending on the intensity of the session. Based on feel. The more reps accumulated the more work is being done. The more work done the more is gained. Part of what is being gained is also fatigue and taking breaks to clear fatigue is expected during an AMRAP. Depending on the routine this is pretty easy and also easier said than done, but the beauty of an AMRAP.

SIT鈥檚 are pure maximal effort. It makes Tabata look like child's play! The goal is to go all out followed by longer efforts of rest. This is used a lot in explosive movements like sprints, jumping, bounding and calisthenic exercises followed by long breaks.

AIT鈥檚 still gives short bursts of effort aerobically, but is then followed by periods of lower efforts. For example holding a high strokes per minute on a row machine for :30 followed by 1:30 at a lower strokes per minute rate.

SIT and AIT, like Tabata, are examples of HIIT, but aren鈥檛 specific to time domains like a tabata of double time work and half time rest.听

Why Consider Interval Training

For one they are a lot of fun! Keeps things interesting and not just the classic sets, reps and time with the same resting between the efforts of work provided. Sets, reps and time are important and needed as well, but can become stale over time. The list of interval protocols listed in this blog are just a scratch of what is provided here at 草榴社区 and in fitness overall. But beyond being fun, there are other great reasons to consider interval training.

One big one is breaking out of a plateau from what was providing great results from a routine. After some time of doing the same routine, we hit a wall of workouts not providing the same results as before. Interval training can add a big boost to a fitness plan and break out of the plateau.

Provide motivation. With variation of exercises and intensities, interval training can allow for more engagement and motivation.

Interval training is very convenient. Can be done anywhere. No equipment to very little equipment is needed to get a solid interval style workout in making it flexible and accessible at all times.

Remember also that interval training is time efficient, improves our cardiovascular fitness, physical strength, increases speed and power, body conditioning, increases adaptation to faster paces and more!

Be sure to add slowly overtime interval training with one session a week for a few weeks, then two days for a while before adding three days. Be sure to take breaks from intensity after many weeks in a row of allotted days (4-6 weeks) within a week. Typically a week or two of either less intensity, frequency or no interval training before returning back to interval training and/or adding more days. While interval training is great, it can lead to overtraining quicker than other forms of training which can lead to injury. Use intervals to improve fitness, not create setbacks to our fitness plan.

Examples of Interval Training at 草榴社区

Examples of 草榴社区 classes that are or have interval style training.

• Tabata classes on various modalities.

• Power classes on various modalities.

• Circuit Breaker classes on Row.

• Bootcamp classes on Stride and Connect.

• Wide variety of classes on Fitpass and Reflect

• Add 1-3 classes a week to boost your fitness to the next level!

• Start small and not too much too soon and not for long.

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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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Strength training isn鈥檛 just for bodybuilders鈥攊t鈥檚 for听everyone! Whether you鈥檙e new to fitness or a seasoned pro, building strength is key to improving performance, supporting your joints, and boosting overall health. Here鈥檚 how you can approach it at any level:

• Beginners:听Start with bodyweight exercises like squats, push-ups, and planks. Focus on form and consistency鈥攕mall steps lead to big gains!
• Intermediate:听Add light to moderate weights or resistance bands. Incorporate compound moves like lunges, deadlifts, and rows to target multiple muscle groups.
• Advanced:听Challenge yourself with heavier weights, tempo changes, or advanced variations (hello, single-leg deadlifts!). Track your progress to stay motivated and push limits safely.

Strength training is about progress, not perfection. No matter where you start, every rep brings you closer to a stronger, healthier you. So grab those weights and let鈥檚 get to work鈥�you鈥檝e got this!

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So, you signed up for the Virtual runDisney 5k and you鈥檙e wondering, 鈥淗ow fast should I run?鈥� This is common in new runners, figuring out how fast to run a race is challenging. The best way to find your pace is through experience, and the best way we get experience for a race is running. Lucky for you, you will be doing a lot of running to prepare.听

A great place to start is by seeing how long it takes you to run 1 mile. Now when you are testing your mile time it鈥檚 important to not sprint the effort. You will want to run this at a nice strong pace that feels challenging but doable. 1 mile is about a third of the 5k distance. Knowing how long it takes you to run a mile can give you a good idea of how long a 5k might take you.

The next step will be thinking about what is your goal or intention for this race. Knowing what you are expecting to get out of this race will help make decisions based on how fast you should run. You might set a goal of just finishing the race. Great, take your mile time and add one minute. You will want to use those two times as a range for how fast you might run the 5k. You might want to run a personal best. That鈥檚 an awesome goal, take your mile time and subtract one minute. You will want to run at least your mile time up to one minute under, if you go faster than one minute under your mile time you risk going out too hard. You might want to run for fun. Party pace is a great way to start! In that case don鈥檛 even worry about the clock run based on how the pace feels! Go out, have fun and find a comfortable pace.听

As mentioned above the best way to figure out how fast you can run is to run. Start taking classes to learn how paces feel on your body for different durations and inclines. You鈥檒l also want to do some research ahead of time on where you will plan to do the 5k. Know the terrain so you can be prepared for any sharp turns or steep hills. You can even take some of the outdoor guided stride classes on the 5k route as part of your training! A suggested training calendar for beginner runners is included below.听

Remember the training is the journey and running a 5k should be fun! As you get closer to the race, set 3 goals for yourself: a reach goal, a doable goal, and a 鈥渋f all else fails鈥� goal. I do this before every race and this helps me feel successful no matter the outcome. The best pace is the one that you feel most confident in, and remember the fact that you took the step to do the race is a success in and of itself!听

As an indoor cycling enthusiast and instructor, I'm here to debunk the myth that healthy living is synonymous with boring, tasteless meals and dreaded workouts. I believe in the power of combining fitness and food to create a vibrant and fulfilling lifestyle that's both enjoyable and sustainable. So, buckle up, because I'm about to share some tips to help you stay active and indulge in delicious culinary adventures with a smile on your face!

First things first, let's talk about getting your body moving. I feel that we truly are animals that need to tap into that 鈥榖east mode鈥� daily. Forget the idea that exercise has to be a chore 鈥� it's time to find activities that you genuinely enjoy. Whether it's dancing in your living room, hiking with friends, or trying out a new fitness class, the key is to have fun while breaking a sweat. Think of different workouts like dating, you have to throw back a lot of frogs until you find the workout and/or instructor that is a match. So be willing to try a lot at first! By making exercise an enjoyable part of your routine, you'll be more likely to stick with it long-term and reap the countless benefits for your body and mind.听

Now, let's dive into the world of food. Healthy eating doesn't have to be bland 鈥� in fact, it's quite the opposite! Get creative in the kitchen and experiment with colorful fruits and veggies, lean proteins, and whole grains. Don't be afraid to spice things up with herbs and spices to add flavor without excess calories. And when it comes to indulging in your favorite treats, remember that moderation is key. Treat yourself occasionally and savor every bite guilt-free 鈥� after all, life is too short to deprive yourself of the foods you love. Especially if you are knocking out 3-4 workouts a day you deserve it!听听

But why stop there? Why not combine your love for fitness and food by organizing fun outdoor picnics, bike rides to local farmer's markets, or even cooking classes with friends? Get creative and think outside the box 鈥� the possibilities are endless!

In conclusion, embracing a balanced lifestyle that includes both fitness and food is the recipe for a happy and healthy life. Also, this may not be cookie-cutter advice, but if you are feeling guilty about the foods you鈥檝e eaten, knock out some more workouts! After all, who said staying fit and enjoying good food couldn't go hand in hand?

• Every morning when I wake up at 5am, before reaching for the coffee, I hydrate!! Your body goes to work when you sleep removing any toxins or sickness from your body and it will听 leave you dehydrated.听 I have two big glasses of water to start my day, I wait 90 minutes after I wake up, then I reach for the decaf black coffee. Hold the sugar and cream!
• I move my body every day for at least an hour. Usually that is a combination of 30 minutes of heavy strength training and 30 minutes of cardio. Sometimes it鈥檚 dancing in my living room and some days it鈥檚 taking Enzo for a walk. As long as I鈥檓 moving my body, it always improves my mood, it improves my sleep, and keeps my body strong to fight injuries. Moving my body releases endorphins and we all know, endorphins make you happy!!!
• I practice positive self-talk. It鈥檚 so easy to get stressed out by the long running to-do list in your head and immediately having anxiety about your day. During my morning routine, I will usually tell myself, 鈥淭oday will be a great day!鈥� or 鈥淭oday will be a productive day!鈥� Anytime I practice self-talk first thing in the morning, my day always ends up being 100x better than I thought it would be!
• I focus on whole foods. Fruits, vegetables, fish, meat, etc. I stay away from processed or sugary foods as much as possible. (I鈥檓 still human and love desserts!! Maybe a cocktail or two on the weekends.) Focusing on consuming whole foods helps my brain stay sharp and my body feels energized.
• I prioritize sleep, rest days, and time with family. All three of those fuel my body and fill my heart to ensure each day is filled with positive energy.

Practicing a combination of all 5 of these each day always sets my week up for success and helps me power through feeling happy, full of energy, and ready to take on any challenges that are thrown my way!

Instructor:听听Marc Penna

Language:听English

Teaches On:听Connect Bike,听FitPass, Row, Stride听

Studio:听Miami

Instagram:听 @marc.echelonfit

Meet听Marc

Marc听spends听his days with his miniature yet big-hearted companion, the five-pound Papillon, Eevee. When it comes to music, Marc loves Pop as it represents a light-hearted, nostalgic vibe that makes him feel cheerful. His mantra for life is "These quads are on fire," to the tune of Alicia Keys; a reminder of the need to take both tough love and motivation into account. His motto is to always work towards improving oneself and empower oneself in the process, with a little bit of sweat and humor!

Marc's primary attribute is determination, accompanied by copious amounts of sweat and a dash of humor. Watching other people do what he has difficulty doing encourages him to constantly strive for higher levels of performance.

Marc's Fitness Journey

Marc wanted to make fitness easier and more enjoyable for anyone who's working on staying in shape. After years of face-to-face group training, he sought to reach and interact with people all over the world. His own personal greatest achievement was putting on 8 lbs of muscle on an entirely vegan diet in only three months. On the professional front, his proudest moments come when one of his members accomplishes something to be proud of!

Marc鈥檚 Advice for New Members

"It can be scary and confusing to start, but the industry is filled with positive people that are always happy to help. Don't be afraid to ask questions!"

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How do I go about doing so? The answer, I find balance to be the best approach to have the energy to stay close to the activity level of our kids and what is needed in day-to-day tasks as well. My fitness routine involves weight training, cardio exercises, mobility, high-intensity training, short, medium, and long-time domains, fast, sustained efforts, and more. It seems like a lot, but I am constantly searching for ways to improve my fitness and my mind so I am not getting ready, but I am always ready for whatever life throws at me and to enjoy time with my son. Nutrition and sleep are vital too.

For some, doing all different types of fitness is not in the cards. Whether it be time, interest, other responsibilities, etc. I get that for sure. But some sample sizes of what I mentioned can be done. Our bodies are amazing and are more than just one thing. So our fitness plan should mirror the same to keep our bodies going for ourselves first, our families second, and third a sustained long lifestyle. So the solution. Combine as much as possible in one workout or a series of them. Make it fun. Get it done when time is the most plentiful from work, family, and other demands. Whether it is first thing in the morning, during lunch, or right after work, set a time and make it a routine.

How to combine? A good amount of my kettlebell classes and built into the Week Round-Up Series each Sunday, found on Fitpass, will find just that. Movement of the body in different planes holds for not just strengthening the body, but improving the range of motion (mobility) and maintaining the motion (stability) with changes in time, sets, reps, and dynamics to improve the body. Always fun, but with purpose and safety! Performed live or on demand, the timing is up to you, but find a time that becomes a set routine. Not enough cardio with the weights and mobility exercises? Circuit Breaker workouts on Row get the cardio going. From durations of long efforts on row to short bursts combined with off-row movements, 20-30 minutes to get it all in are available in these classes and are a ton of fun! Even better...can get the kids involved with you. Talk about creating memories and getting a good sweat too!

Lastly, get outside and use your fitness or even have it be part of your fitness routine! Swim, run, bike, play a sport, and throw a ball with your kids are all great ways to not think of it as something to do to be fit, but it is just movement, and movement is medicine for us all. As I watch my son grow, mature and become whatever his heart desires, I want him to see and observe firsthand from me his dad that fitness is not one thing only it is much more and to have balance within fitness as it will structure and teach balance in other aspects of life.

Whether you stay at home, work from home, work outside the home, homeschool, or send your kids to school, trying to take care of your own health and fitness is hard. There are so many people pulling you in so many different directions, exercise can feel like one more chore on your to-do list. I get it.听

I have found that I struggle to set aside an hour to work out. A whole hour out of a day is broken down in my mind as all of the other things I could be doing - from cleaning a bathroom, starting a load of laundry, and mopping a floor, to writing a class or checking in with you guys on social media. So I choose one of two options: I either squeeze in a shorter, more intense workout or I multitask.

Short, intense workouts are fantastic for your overall health and fitness, so if an hour isn鈥檛 in the cards, do a 10-minute FitPass class or a 20-minute Connect and your workout is complete!

If even a 10- or 20-minute focused workout is too much to squeeze in, then add fitness to whatever it is you鈥檙e already doing. If you鈥檝e worked out with me on听FitPass or follow me on social media, you know I keep resistance loops in my kitchen drawer. I put a band around my ankles while I鈥檓 cooking dinner and lateral walk to the fridge, get in some glute kickbacks while stirring a sauce, and do some squat jumps while I wait for the water to boil. I also keep ankle weights handy, so I can wear those while mopping or vacuuming, and I keep a kettlebell by the washer and dryer and do 10 kettlebell swings when I go downstairs to do the endless piles of laundry.听

Finally, and most importantly, include your kids. From letting them join you for听FitPass classes or getting outside for a few minutes to shake out the wiggles, moving with your kids will help them to learn that taking care of our health is important and every age and every stage of life.

Instructor:听听Alexis Contreras

Language:听English and Spanish听

Teaches On:听听Connect Bike听

Studio:听Miami

Instagram:听听@Itsalexisnow听

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Meet Alexis

"Don't stop, get it get it"

Alexis is our newest instructor teaching in both English and Spanish!听

Get ready for high-energy, humor and silliness in her class. Alexis likes to combine a tough love teaching style (there's no excuse or time to waste here)听with making you laugh. She encourages members to do their absolute best and is thankful to be a part of their day.听

When Alexis isn't inspiring members in front of the camera, she is growing her Real Estate business and relaxing at home with her Quaker parrot, Richey Bird and her two cats, Cali and Sophie.听

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Alexis鈥檚 Fitness Journey

Her听own fitness journey and goals led Alexis听not only to physical strength but mental strength as well. This taught听her the importance of mind and body connection thru physical exercise which greatly inspired听her to become a fitness professional. Wanting to share听her knowledge and providing guidance, support and motivation during a persons fitness journey is a huge motivator and it is what makes every class Alexis teaches feel purely amazing! Alexis' proudest moment has been teaching at fitness events and being able to connect to hundreds of people through her craft.听

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What Brought Alexis to 草榴社区

Alexis was attracted to 草榴社区's energy and support that the platform provides to members in achieving fitness goals and an overall sense of connection through wellness and a positive atmosphere where no matter who you are where you are in the world, we are in it together!听听

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Alexis鈥檚 Advice for New Members

"Be consistent and patient. Your goals won't happen overnight, trust the process and have FUN with it."听听

You all are beautiful and amazing and make me so proud!

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New to 草榴社区? You can join听Alexis on the Connect Bike. Her classes are available on-demand and live for听草榴社区 Premier听members in the Miami听studio听and on the 草榴社区 Fit庐听app.

Here are a few 鈥渕ust-dos鈥� for a basic Spring Cleaning, but with a fitness twist:听

• Wipe down walls and baseboards
• 鈥hile wearing a mini band around your ankles! As you move from side to side, make those lateral steps count with the added resistance from your mini band
• Wipe down counters, stovetop, microwave, and inside refrigerator
• 鈥hile wearing wrist weights! A set of 1 lb wrist weights will turn your kitchen scrubbing into an upper body burn.听
• Wash windows
• 鈥hile wearing ankle weights! As you reach to wash the high spots on the windows, add some lateral raises. As you clean lower windows, hold a wide squat. This one is a total body workout, now engaging upper body to scrub, lower body as your base, and core to hold you steady.听
• Scrub neglected bathroom surfaces, such as the base around the toilet and hard-to-reach bathtub crevices鈥�
• 鈥nd add in core movements while you're on the floor! Fire hydrants, donkey kicks, and bird dogs as you scrub will engage muscles you may have forgotten about.听
• Dust hard-to-reach surfaces
• 鈥hile dancing to your favorite music! Dancing is not only a great workout but also an incredible mood booster.听
• Clean out your closet
• Anything that doesn鈥檛 fit or doesn鈥檛 make you feel good needs to be donated. Stop hanging on to those 鈥渙ne-day鈥� pieces of clothing. Make room for new workout clothes and pieces that make you feel amazing!

If you feel like you don鈥檛 have time to work out or spring clean, let alone both, remember that it isn鈥檛 鈥渁ll or nothing.鈥� Do one thing today that brings you closer to your goals and call that a win. Bonus points if you can combine that ONE thing into TWO by working out while you clean!

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1. How did you get started with fitness?

I just love moving my body and I couldn't think of anything else to do with other people. I enjoy showing them how to work out and how fitness truly enriches our lives and makes things better.听

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2. Who do you personally follow on social media?

I follow the Rock, I think he is a great motivator and his energy overall is really great.听

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3. What is your least favorite body part to train? How do you make it more fun?

I hate training my calves, they're very small and I'm not going to show them! Ha!听

The way I make it more fun is I add them in right after some kind of heavy leg movement. Whether it be post quads or hamstrings.

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4. Why do you like teaching?听

I like to educate people. Also, my mother was an influence on me. She was someone who always wanted to help others. She was in the medical field, and she started her career in medicine not just to treat, but to help make people feel better.听

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5. What is one goal you have for yourself and hope to accomplish?听

It has always been a goal of mine to pursue another degree, after finishing my Bachelor of Science with a concentration in Corporate Wellness and Human Performance.听

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Markus P眉tz

Language: German

Teaches On:听Row

Studio:听听

Instagram:听

Meet Markus

Markus started rowing at the age of 14 and competed for 10 years 鈥� on the German national rowing team for six of them. He has won two silver medals and one gold at the World Championships. He听brings his competitive spirit and positive energy to every 草榴社区 class. He believes competition is a huge part of fitness and enjoys setting clear goals that help keep him and others around him motivated.听If you鈥檙e looking for a 鈥渢ough love鈥� instructor who will challenge and inspire you to reach your health goals, try a rowing class with Markus on the 草榴社区 Fit app.听

Markus鈥檚 Fitness Journey

After several years of burnout,听Markus rediscovered his love of fitness in 2018 competing in running and Hyrox competitions.听He听still finds time to row on the water now and then, too.听After dedicating his life to sports, earning various championship awards, training for years, and successfully completing a marathon, Markus began searching for what鈥檚 next 鈥� which happened to be a career with 草榴社区.听

What Brought Markus to 草榴社区听

The opportunity to join the 草榴社区 team as a rowing instructor fell into his lap by chance, and so far, Markus loves it. 鈥淚 enjoy working with the other instructors and leading classes,鈥� he said. 鈥淚t鈥檚 fun to teach and motivate 草榴社区 members around the world.鈥�

Advice for New Members

Markus encourages the 草榴社区 community to remember that only YOU rule your body. 鈥淎lways push for your best,鈥� Markus says. We agree that鈥檚 great advice, during workouts and beyond!听

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New to 草榴社区? You can join Markus on the听Row. His classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Ashanti 鈥淩aketi鈥� H盲ckel

Language: German

Teaches On:听Connect Bike

Studio:

Instagram:听

Meet Ashanti

As a busy Mom of two, 草榴社区 instructor Ashanti, better known by her nickname 鈥淩aketi鈥� meaning 鈥淩ocket鈥�, knows firsthand the balance of being a dedicated mother while also prioritizing time in her day to stay healthy and active. She loves to teach freestyle classes with loud, motivating music which is what inspires her to push through every workout.听Ashanti is known for her big smile and sense of humor. Join her cycling classes if you love lots of听energy and need extra motivation to reach听your听goals.

Ashanti鈥檚 Fitness Journey

Ashanti was born in Germany and grew up in an athletic family. Her dad is a racer, and her uncle is a professional table tennis player for 15 years and counting. Ashanti wanted to follow in their footsteps. She studied diet and nutritional science, became a fitness instructor, serves as a master trainer for jumping, and participates in various marathons and indoor cycling events. Fitness has connected Ashanti to people all over Europe, and she enjoys inspiring healthy change in the lives of others.

What Brought Ashanti to 草榴社区

The global community and supportive team in Hamburg, Germany initially attracted Ashanti to become a part of the 草榴社区 family. Not to mention, she loves cycling and jumped at the chance to teach people all around the world how to enjoy her passion. Ashanti enjoys the challenge of motivating people through a camera and likes being able to see her classes saved in the app. After every class, Ashanti watches her instruction back to identify ways she can improve her classes for the future.

Ashanti's Favorite 草榴社区 Memory

Her 100th ride was a huge milestone听she听will never forget!

Ashanti鈥檚 Advice for New Members

Ashanti encourages 草榴社区 members to be patient and stay consistent. Results won't happen over night, but more than that, she says fitness is all about feeling good in your own skin, feeling strong, and being healthy.

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New to 草榴社区? You can join Ashanti on the听Connect Bike. Her classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Coumba Baradji

Language: French

Teaches On:听Connect Bike,听FitPass,听Stride

Studio:听

Instagram:听

Meet Coumba听

If you鈥檙e looking for energy and fun, Coumba鈥檚 classes are for you! This triathlon trainer loves to motivate and encourage her students to push themselves. Her proudest accomplishments are when people go beyond their abilities. She is frequently telling her students to 鈥淏e strong, be brave 鈥� giving up is not an option.鈥�

Coumba鈥檚 Fitness Journey

Coumba has not always worked as a fitness instructor. Before joining the 草榴社区 community, she was a flight attendant, a personal assistant, and worked in an actor studio! After deciding to use her passion for sports and teaching, she worked to receive a fitness instructor certificate (BPJEPS AF).听

What Brought Coumba to 草榴社区

Coumba joined 草榴社区 because she enjoys the live classes and fun energy. She finds being a member of the 草榴社区 Community s rewarding because of the great opportunities to push herself and excel in a fun way.听

Coumba鈥檚 Advice for New Members

Coumba advises new members to go step by step and gradually move forward! 鈥淪et yourself SMART goals to be always motivated.鈥� A SMART goal is Simple, Measurable, Attainable, Realistic, and Time-Bound.听

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New to 草榴社区? You can join Coumba on the听Connect Bike,听Stride, and听FitPass. Her classes are available on-demand and live for听草榴社区 Premier members in the听 and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Myl猫ne Soille

Language: French

Teaches On:听FitPass,听Reflect

Studio:听

Instagram:听

Meet Myl猫ne

You鈥檒l notice Myl猫ne鈥檚 sunny disposition in her classes by the music she plays and her kindness and benevolence towards her students. She encourages students to BREATHE and take pleasure in their progress. When Myl猫ne isn鈥檛 teaching classes, she enjoys shopping and watching Netflix shows with her two cats, Aka茂 and Papaye.听

Myl猫ne鈥檚 Fitness Journey

Myl猫ne鈥檚 passion for fitness started as a child. She enjoyed the activity and social aspect that sports brought to her life and has continued to have it as a focus in her adult life. She converted her love for fitness into a professional certificate (Licence Professionnelle STAPS).

What Brought Myl猫ne to 草榴社区听

Myl猫ne joined the 草榴社区 community to share her passion for fitness with the whole world. She believes that everyone should have access to sports, no matter what country they live in, what language they speak, and what time they work. Working out together is what attracted her to 草榴社区.听
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Myl猫ne鈥檚 Advice for New Members

Myl猫ne wants to remind new members to 鈥渢ake your time and listen to your body. Be proud of you!鈥� She encourages members to smile and be in a good mood; it will make their time together more efficient and fun!听

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New to 草榴社区? You can join Myl猫ne on the听Reflect and听FitPass. Her classes are available on-demand and live for听草榴社区 Premier members in the听 and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Manny Lopez

Language: Spanish, English

Teaches On:听Connect Bike

Studio:听

Instagram:听

Meet Manny

Manny is the instructor that will make you laugh, sing, and dance while pushing you to your limits. Originally from Ecuador, he brings an infectious energy, a life-long love of athletics, and over ten years of group fitness experience to every class. Manny loves to teach to EDM because the beat and richness of the tunes inspire and energize his workout journey. Manny takes pride in helping others meet their personal goals and to do better each day.听

In addition to his role as a fitness instructor, Manny is a small business owner at Paulmann Hats. On his rest day, you can find him with his family 鈥� including seven year old twins and an 80 lb rescue pup named Oreo.

Manny鈥檚 Fitness Journey

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Manny鈥檚 love for fitness has been part of his life since he was a little kid. It started early with soccer, track and basketball in school moving on to biking and triathlons later in life. Now a certified personal trainer and group fitness instructor, Manny enjoys merging his love of music with his passion for sports to create the best possible experience to promote health for class participants.听听

What Brought Manny to 草榴社区听

For Manny, it was the format and energy of 草榴社区 that drew him in as well as the global audience. Teaching in Spanish also provides him with the opportunity to connect with the Hispanic community and his Ecuadorian roots.

Manny鈥檚 Advice for New Members

If you鈥檙e new to fitness, Manny recommends setting goals that will help you succeed long term. Focus on tackling your goal one step at a time and watch for continual improvement. He emphasizes that enjoying the process is key or you are likely to give up. So he suggests, 鈥淭ake every day as a new beginning, so take a deep breath, put a smile on your face and start again.鈥�

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New to 草榴社区? You can join Manny听 on the听Connect Bike. His classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: 脰zhan G眉rel

Language: German, Turkish

Teaches On:听Connect Bike,听FitPass,听Reflect听

Studio:听

Instagram:听

Meet 脰zhan

脰zhan is a disciplined instructor who loves to push members beyond their limits. He played professional basketball and later served as a basketball coach for several years. 脰zhan uses the skills he learned from high-performance sports to help drive all of his classes. In addition to being a full-time instructor, 脰zhan works as a social studies teacher.听

脰zhan鈥檚 Fitness Journey

Fitness has always been a part of 脰zhan鈥檚 career. He played professional basketball in Turkey for 16 years before his career brought him to Germany. He then began coaching basketball and pursuing education in athletics. He later discovered a love for cycling 鈥� especially the 鈥減owerful鈥� formats like tabata or hills with lots of resistance that force you to leave your comfort zone. He often pairs dance and 鈥渆lectro鈥� music with hills to keep members moving!

What Brought 脰zhan to 草榴社区听

脰zhan was excited to join 草榴社区 because of our international memberbase. One of his favorite things is seeing multiple countries, and timezones, represented on the Leaderboard. It may be an afternoon class in Germany, but for some in Canada they are just starting their day!

He believes that every class he gets to lead is a career highlight but especially loves the chance to lead dual rides with fellow instructor Florian. Flo鈥檚 hyperactive personality and 脰zhan鈥檚 calm nature mesh well together and members seem to enjoy how they balance each other out. Florian affectionately calls 脰zhan 鈥渙ld man鈥� and Ozhan calls him 鈥渢he young rocket.鈥�

脰zhan鈥檚 Advice for New Members

脰zhan is no stranger to the challenges in fitness but will always encourage new members to push their limits and to get out of their comfort zone. But above all else 鈥� be yourself!

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New to 草榴社区? You can join 脰zhan on the听Connect Bike,听FitPass, and听Reflect. His classes are available on-demand and live from the听 studio for听草榴社区 Premier members and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Jaime Wilbanks

Language: English

Teaches On:听FitPass,听Reflect,听Row,听Stride

Studio:听

Instagram:听

Meet Jaime

Driven and determined, you鈥檒l find Jaime at her most energetic during the morning. She will challenge you to give it all you鈥檝e got during her classes. She鈥檚 powered by her own drive and determination in all facets of her life, which shines through during her classes. You鈥檒l hear her blasting out rock music to help her power through her fitness routines.听 In her downtime, she enjoys playing soccer or basketball with her family and chasing around her 3 Labs: Stella, Millie, and Boobalaba.

Jaime鈥檚 Fitness Journey

Jaime鈥檚 journey to fitness began during her while fighting through infertility and going through several rounds of IVF, leading her to realize that she wasn鈥檛 presenting the best version of herself. So, she decided to take her fitness routine up a notch and stumbled across HIIT workouts, which soon became her passion. She realized that being out of her comfort zone was where she needed to be to push herself to the next level.听

Jaime attributes her strength and perseverance to her mother because Jaime鈥檚 mom stayed consistent to her own well-being despite facing many obstacles along the way. Jaime鈥檚 greatest accomplishment is completing a half marathon at a 7.28 min/mile pace.

What Brought Jaime to 草榴社区听

During Jaime鈥檚 move to the greater Chattanooga area, she stopped by several local fitness studios looking for a fitness instructor role and was referred to 草榴社区. Jaime became a great fit and quickly found herself motivating others towards their fitness goals.

Jaime鈥檚 Advice for New Members

Jaime knows that there are always things that can get in the way of hitting your goals but advises everyone to "be stronger than your excuses." She notes that if you try to get 1% better with each workout, you will continue to progress forward in your fitness journey.听 Stay consistent and remember, progress not perfection!

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New to 草榴社区? You can join Jaime on the听FitPass,听Reflect,听Row,听and听草榴社区 Stride. Her classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Florian Brennecke

Language: German

Teaches On:听Connect Bike,听FitPass,听Row,听Reflect

Studio:听

Instagram:听

Meet Florian

Florian didn鈥檛 always consider himself athletic, but after focusing on his health, he discovered a love for being active. Florian believes that every workout should be like a party! In his opinion, the best workout routines are those with variety and incorporate weight training and yoga. Known for setting a casual tone in his classes, members can expect a fun and joyful workout with Florian!

Florian鈥檚 Fitness Journey

Growing up, Florian wasn鈥檛 happy with his body, but he discovered a passion for fitness when he turned his focus to health and physical training. In his ten years as a fitness instructor, Florian has earned numerous fitness certifications and licenses. He desired to learn as much as he could to bring the joy of athletics to everyone. He loves seeing the impact a quality exercise routine can have on a person.

What Brought Florian to 草榴社区听

Florian wanted to reach as many people as possible with the joy and motivation for fitness, and this desire led him to 草榴社区. He enjoys interacting with the 草榴社区 Community on social media and loves getting their feedback.听

Florian鈥檚 Advice for New Members

If you are new to fitness, Florian is ready to celebrate alongside you! He encourages new members to keep a positive attitude and remember that focusing on your health is 鈥渢he best investment for your body and you!鈥澨�

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New to 草榴社区? You can join Florian on听Connect Bike,听FitPass,听Row,听and听Reflect. His classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Marie Manalo

Teaches On:听Connect Bike,听Reflect

Studio:听听

Instagram:听

Meet Marie

The first thing you鈥檒l notice in a class with Marie is her genuine joy and love for 草榴社区 members. She loves to lead morning classes that set a good mood for the rest of the day and bring her positive encouragement to every workout. When she isn't leading classes you can often find her bowling, golfing, or biking with her son.听

Marie鈥檚 Fitness Journey

Marie discovered her passion for cycling in college 鈥� she was taking classes every day when the studio owner asked if she would like to teach and she never looked back. After over a decade leading fitness classes, Marie knows how to keep members motivated and focused through every workout.

What Brought Marie to 草榴社区听

During quarantine, Marie missed being able to teach and connect with riders. When the opportunity at 草榴社区 opened up it was a great chance to get back in a community and expand her reach to members around the world.

Marie discovered first hand the impact of the 草榴社区 community. She was really nervous for her first live class but one of our members,听Angela, gathered a bunch of people to take the class to encourage Marie. At that moment, she knew this was the right place for her!

Marie鈥檚 Advice for New Members

Marie knows that it can be a challenge starting out and believes that you need to be realistic about where you are. She encourages members to 鈥済ive yourself grace鈥� because 鈥測ou鈥檒l only get better the more you do.鈥� Just stick with it and remember Marie will be there cheering you on!听

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New to 草榴社区? You can join Marie on the听Connect Bike and听Reflect. Her classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Samantha Valot

Language: French

Teaches On:听Connect Bike,听FitPass, Reflect,听Row

Studio:听

Instagram:听

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Meet Samantha听

With degrees in fine arts and personal training plus experience as a fitness instructor 鈥� Samantha knows what she鈥檚 doing. Her calm and soothing presence will put you at ease in class and her mom-like support will help you achieve your fitness goals.听

Samantha鈥檚 teaching style is a mixture of being very serious and cheerful at the same time. She enjoys giving technical cues on how to improve cadence or output by cycling in a more efficient way (the form is so important as you know) and then dancing on her bike, fooling around, and supporting her students before refocusing on the "serious" practical moment.

Samantha鈥檚 Fitness Journey

Samantha鈥檚 fitness journey started because she spent ten years working in front of a computer and needed a job that allowed her to move all day long and, above all, convey her passion for fitness as justly as possible. She hopes to continue her journey into a master's training program and manage instructors someday.听听

What Brought Samantha to 草榴社区听

Continuing her fitness journey, Samantha decided to join 草榴社区 because she had never experienced teaching live and filmed classes in front of cameras, and turns out, she really enjoys it! She says that 鈥淚t teaches us coaches to cue and host our classes way differently than face to face ones. And this is such a good thing because it allows us to improve in both settings!鈥�

Samantha鈥檚 Advice for New Members

Samantha encourages new members to only focus on the positive elements of each training experience. The rest shall remain meaningless to their eyes. Keeping this in mind, pleasure will surely rise in all of their other goals.

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New to 草榴社区? You can join Samantha on the听Connect Bike,听Row, Reflect, and听FitPass. Her classes are available on-demand and live for听草榴社区 Premier members in the听 and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Sam Jackson

Language: English

Teaches On:听Connect,听FitPass,听Reflect,听Stride

Studio:听

Instagram:听

Meet Sam

To say that Sam loves fitness would be an understatement. She ran track and cross country throughout middle school, high school, and college, and holds both an undergraduate and master鈥檚 degree in exercise physiology. Her classes are high-energy and positive with the goal that everyone will feel good when they finish.听

Sam鈥檚 Fitness Journey

Sam knew from an early age that physical health was an important component of overall wellness. She combined her love of fitness with education and studied Exercise Physiology at the University of Michigan and further elevated her education while at the University of Miami, obtaining her Master's in Exercise Physiology.听

What Brought Sam to 草榴社区听

Sam is an ever-smiling lover of EDM who became an 草榴社区 instructor so she could connect with people outside of her current city of Miami. As a finisher of 10 half-marathons, you can trust Sam when she says 鈥渟tay consistent and you will see results!鈥澨�

Sam鈥檚 Advice for New Members

鈥淛ust get started! You can start anywhere, even 10 minutes a day鈥�. Sam knows what it takes to kick off a fitness journey and empathizes with 草榴社区 Members who are just getting started on their journeys, making every class feel like an accomplishment.

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New to 草榴社区? You can join Sam Jackson on听Connect,听FitPass,听Reflect, and听草榴社区 Stride. Her classes are available on-demand and live for听草榴社区 Premier members in the听 and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Teresa Le

Language: English

Teaches On:听FitPass,听Reflect

Studio:听

Instagram:听

Meet Teresa

Teresa is an engaging, gregarious instructor who is always on the move. In addition to more than fifteen years of experience as a Pilates instructor, Teresa is also an activewear designer who loves to max out her 鈥渞est days鈥� working on various business ventures.

She loves to dance and incorporates dance music into her fitness routine to help burn extra calories by keeping herself moving. Teresa knows how to strike a fine balance between her health and wellness journey and enjoying the finer things in life: cake and pastries.

Teresa鈥檚 Fitness Journey

With 15 years of experience under her belt, Teresa loves to focus on her health and overall wellness, with her family being a driving force behind her fitness journey; pushing her to reach her goals and seek beyond what she thought she could accomplish.听听

What Brought Teresa to 草榴社区听

While Teresa initially found herself pitching her activewear design to 草榴社区, she soon found her footing as an instructor and became excited to pair her enthusiastic and supportive style of positive reinforcement alongside an innovative fitness brand.

With her passion for health and wellness and her knack for helping others, Teresa saw her passion easily translate into her ability to create engaging fitness classes, helping others unwind and progress towards their fitness goals.

Teresa鈥檚 Advice for New Members

She is a huge believer in positive reinforcement and likes to remind her classes to 鈥淪tand tall!鈥� When asked what her advice would be for someone new to fitness she says, 鈥淲e were all beginners at one point. Stick with it, do your best, and don鈥檛 compare yourself to others.鈥澨�

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New to 草榴社区? You can join Teresa on听FitPass and听Reflect. Her classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Rowan Foggitt

Language: English

Teaches On:听Connect Bike

Studio:听

Instagram:听

Meet Rowan

Rowan joins the UK team from Bromley and brings 28 years of experience, a passion for road cycling and 80s indie music, and a can-do attitude with him. He brings a wealth of knowledge and lots of encouragement to every class.听

Rowan鈥檚 Fitness Journey

The only way is up with Rowan, who came 6th in the National Hill Climb Championship 2020 (50+ age group), for cycling the fastest up a very steep hill! He loves to train and help people on their journey to improved health and fitness. He has a special passion for helping a more 鈥渕ature鈥� audience find confidence and success in fitness so everyone can age happily and healthily!

What Brought Rowan to 草榴社区听

Rowan has always lived by the idea that the best way to stay fit is by participating in activities that he loves. When looking for the next opportunity, 草榴社区 was the obvious fit!

In his own words, Rowan explains, 鈥淚 train people to get fit, I train people to ride bikes faster, I love music鈥攑ut the three together and HEY PRESTO, you have 草榴社区.鈥� Members of his classes can expect a calming presence and many dad jokes.

Rowan鈥檚 Advice for New Members

Rowan believes the best way to achieve your goals is to 鈥渟tick to the plan鈥� and knows that the 草榴社区 Community is there to support you along the way!听

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New to 草榴社区? You can join Rowan on the听Connect Bike. His classes are available on-demand and live for听草榴社区 Premier members in the听 and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Paige Howell Parish

Language: English

Teaches On:听Connect Bike,听FitPass,听Reflect,听Stride

Studio:听

Instagram:听

Meet Paige

Paige is a natural performer who grew up dancing and majored in music and vocals in college. Fitness instructing felt like a natural next step, and she now directs this energy into sharing her passion for movement.听

Prepare to get hyped up with a perfect pop playlist in Paige鈥檚 classes 鈥� it鈥檚 her all-time favorite music! Don鈥檛 expect her to go easy on you, though. Paige will train you like the athlete you were born to be.听

Paige鈥檚 Fitness Journey

Paige grew up a ballerina and is a life-long athlete. As an adult she turned her focus to music and starting her pop career. While in Los Angeles recording and writing a record, she found herself at a group fitness class every time she needed to blow off steam. She realized that she was just purging money into fitness and thought, 鈥渨hy don't I just make money doing it instead?鈥� Her confidence and skills as a performer made the transition easy and Paige now loves to incorporate her passion for music into her classes.听

What Brought Paige to 草榴社区听

After relocating to Tennessee from New York, Paige discovered 草榴社区鈥檚 studio in Chattanooga and knew it would be a great opportunity to share her love of movement with a global audience.

She has a tough love approach to instructing because she believes that while it may not be easy, you will get stronger. She wants members to have the soreness and satisfaction of a full workout at the end of each class but also leave feeling motivated to take on their day with confidence.

Paige鈥檚 Advice for New Members

In her classes, Paige always says 鈥�Show up to win because the only way to lose is to quit.鈥� She turns to top professional athletes for inspiration as a reminder that their level of success requires time, dedication, and a lot of hard work. But she wants to remind new members that she is with them every step of the way and will freely share her own experiences to make sure everyone feels included.

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New to 草榴社区? You can join Paige on听Connect Bike,听FitPass,听Reflect, and听Stride. Her classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Mari Espinoza

Language: English

Teaches On:听Connect Bike

Studio:听

Instagram:听

Meet Mari

Mari is passionate about helping others to live an active, healthy lifestyle and will remind you to 鈥渄o it for you...no excuses, give yourself the best that you can.鈥� Naturally a night owl, Mari listens to hip-hop to get her pumped for a workout because the beats and lyrics always get her moving.听

On rest days, she loves to sleep in and relax with her kids and five-pound Yorkie. You should join her classes if you are looking for a high-energy class that mixes technicality and motivation.鈥�

Mari鈥檚 Fitness Journey

Mari has been a fitness instructor for almost 10 years. She loves to motivate people to be healthy. As a person who has always been active, Mari really enjoys encouraging others to see the fun in exercise and see them progress on their fitness journey.听

What Brought Mari to 草榴社区听

Mari was approached by 草榴社区 staff to see if she would be interested in instructing, and though she wasn鈥檛 sure what to expect she decided to give it a try. There were no in-studio riders at that point, but the online community really welcomed her and made her feel comfortable. She has really bonded with the riding community, especially the no-excuse team. She appreciates how supportive they all are; some riders even sent her flowers when her mom passed away.听

Mari鈥檚 Advice for New Members

Mari鈥檚 advice is to go into every workout doing it for yourself, no matter how you鈥檙e feeling or what you are going through 鈥� no excuses, give yourself the best that you can. She also wants members to know that everyone has to start somewhere, and baby steps count. Consistency is what will get you far, so keep going!

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New to 草榴社区? You can join Mari on the听Connect Bike. Her classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐 app.

Learn more about your current favorite instructors and discover new ones below.

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Instructor: Jessica Wilke

Language: German

Teaches On:听Connect Bike

Studio:听

Instagram:听

Meet Jessica

Jessica has been teaching group fitness for over 15 years. She has licenses for personal training, nutrition, cycling, Pilates, and more. She is very passionate about fitness, and her plethora of experience informs all of her classes.

She has three children, who show her every day that it鈥檚 important to be curious about new things and passionate about the things you love. Jessica strives to live in the moment as her kids do 鈥� no yesterday or tomorrow, just the here and now.

Jessica鈥檚 Fitness Journey

Jessica always considered fitness to be a hobby, but the idea of helping people to live healthier lives inspired her to turn that passion into a profession. She turns her positive energy and friendly personality into a motivational force for members. She likes to use joy and fun to inspire people and help them enjoy exercising as an alternative to the instructors who excel at coaching with tough love.

Jessica finds her main fitness motivation not in other people, but in music. She finds that music can inspire the perfect feeling to get excited about moving her body, power through a difficult workout, and cool down.

What Brought Jessica to 草榴社区听

Online classes are part of today's world, but Jessica wanted to be a part of what she considers a very special online community. She joined the 草榴社区 Germany team in August of 2021 but was initially very nervous about teaching online. Her first live class had more than 30 participants, and their support and enjoyment helped her conquer that fear. She now finds each class to be more fun than the last and has become an integral part of the 草榴社区 family.

Jessica鈥檚 Advice for New Members

As Jessica says, anything you do for yourself today is better than doing nothing at all! And, you can usually do more than you think. It鈥檚 easy to talk yourself out of doing anything if you feel like it won鈥檛 be perfect, but accept the process and just let yourself be motivated to try. It鈥檚 amazing what you can do if you don鈥檛 give up easily!

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New to 草榴社区? You can join Jessica on the听Connect Bike. Her classes are available on-demand and live for听草榴社区 Premier members in the听 studio and on the 草榴社区 Fit庐听app.