Micki is an expert in all things Fly Feet. She is one of our most frequent flyers with over 400 classes under her belt, she is one of our stellar Ambassadors, AND a race training rockstar prepping for TC Marathon! She has the biggest and best heart around and we want to share it with you! Check out this Fly Feature on the Micmonster!!!
It’s still summer and there’s still time to sip on and enjoy delicious and refreshing drinks outside, like this mocktail! This drink is super easy to whip up, and your friends and family will love it too!
Summer Challenge ended almost three weeks ago now, but that doesn’t mean your healthy lifestyles and habits need to stop there. With summer winding down, it can be hard to stay on track. As fall approaches, take this as an opportunity to review your fitness and lifestyle choices. Here’s some guidance from our awesome coaches for how you can revitalize your earlier summer goals and hold yourself accountable as we enter a new season.
This Fly Feature is all about two teachers, partner workout fanatics, and best friends. Ashley and Teresa have been flyers since the very beginning and have brought so much to the community ever since. Check out all that they have to share about Fly Feet, being a “runner”, teaching in Minneapolis public schools, and the pains of parking downtown.
How many of us have ever set a goal relating to the pull up? This can be a polarizing movement for many of the people that walk into the studio and spy chalk buckets out and bands hanging on the bar. Some feel an overwhelming sense of fear, intimidation, or difficulty. Others walk in and are pumped to swing through kipping pulls ups or test their true strength on the bar. Well, we have some information we want to share with you no matter where you fall on the spectrum!
As we approach the final months of summer we have accumulated lots of sunny outdoor miles and intense workouts in the studio. Throughout the summer it is easy to bypass the necessary time to warm up, cool down, and do the little maintenance that matters in order to keep our bodies strong and healthy. This is why we are focusing on how we prep before our Stride workouts in the month of August.
We MUST introduce our community to one of our most frequent flyers, Priya, as she is on her way to her 500th class!!! We admire her dedication to her fitness, family, and community, which is why she has been a staple in ours! She pushes herself in the studio just as much as she challenges herself outside the studio, professionally and personally. Get to know lots about why we love Priya.
Recovery and injury are two words used frequently in a fitness setting because they go hand in hand. In order to prevent injury we have to make sure were are recovering appropriately. We need to do a better job of addressing both injuries and recovery so we wanted to dedicate this blog to just that.
Balls make a perfect bite-sized snack and these balls are sure to not disappoint. These little cookie dough like balls are essentially just healthy truffles on crack. They are perfectly sweet, but only made with natural sugar, which in this case is maple syrup, and are actually packed with protein. They are perfectly chewy, soft, and literally taste like cake batter cookie dough. Plus, who doesn’t love sprinkles?!
With the Summer Challenge underway we want to provide you with inspiration from a few of our heroes. Some of these people you may know, others you may not, but all have provided us with an incredible sense of passion, drive, and motivation to live a meaningful and healthy life.
We aspire to have the best coaches in the business, which is why coach Lily has been a rockstar coach for us since day one. Outside of the studio she goes after anything she puts her mind to and we can’t wait for you to learn more about this go-getter. Read on to get to know coach Lily, who is way way more than just a coach!
Is there a better way to start off the Summer Challenge than with a smoothie kickoff? We think not. Plus, we have tons of reasons why smoothies AND the challenge should be a part of your life in the coming weeks.
We can’t wait for you all to get to know our two very special marketing interns, Spencer and Caroline. They wowed us right from the get go and have been making this summer all kinds of fun. They are creative, enthusiastic, and the most perfect duo. Read on to get to know them!
Sweet potatoes are an excellent anti-stress food and are known to help relax muscles, steady nerves, and balance cognitive function. These wedges are easy and so tasty. If you’re like us, you love tahini. And you love sauce. The tahini-honey sauce drizzled over the sweet potatoes make this recipe simply divine.
For the upcoming Summer Challenge, we are asking you to set three goals focused on nutrition, movement, and lifestyle. Goal setting is the first step towards change, and these are three areas that we are going to concentrate on as we challenge you to chase the best version of yourself. We want the goals you set to be small, attainable goals that will eventually have a big impact on your life over time. Read on for more details!
Stride is known to be a running specific class because we tend to focus on aerobic conditioning while mixing in speed, form drills, and other elements to emphasize efficient running. One of the best ways to build strength and endurance while running is with incline. For the month of July we will be touching incline throughout every session for many specific reasons all designed to make us faster and stronger.
“We truly all do better when we all do better.” Ro is one of the most inspirational people you will meet. His smile and energy are contagious. The minute he enters Fly Feet, you can’t help but feel an instant sense of friendship and happiness. He puts his best foot forward in every single class he takes. Ro’s passion for his family, music, and travel are so motivating. Ro is someone who you want in your corner, and we are so grateful he has joined the Fly Feet community!
The Fly Feet Run Club approached training in a different way this spring. We acknowledged the importance of hitting the pavement without logging pointless miles, and the results have yielded lots of PR’s from the crew!! The Run Club is approaching summer and fall training to get race day ready for the biggest weekend of racing in the Twin Cities - TC Marathon, 10 mile, 10k, and 5k! We want you to know why you should train with us so read onward…
We like adding granola to pretty much everything… yogurt, smoothies, salads… or eating it plain! This granola recipe is both sweet, because of the dates, raisins and dried cranberries, as well as savory, because of the tahini. You can vary it up depending on the dried fruit or nuts and seeds you choose to add. Get the recipe here!
It’s 2019 and the world is embracing an empathetic existence more and more. From celebrations of identity like Pride and Black History month to practicing mindfulness in our day to day interactions to banning single-use plastics to save the oceans, caring is becoming more and more cool. Great, so why is this coming up in a blog dedicated to fitness? Because in the Flyfeet studio, empathy is an ingredient in our secret sauce!
The best way to get ready for race day is running at paces at or faster than your goal pace. If we always train for higher mileage or running at the same speeds day in and day out we won’t be able to truly reach our potential to handle the intensity of chasing a PR. That’s why this month we are tackling a variety of race simulations to help us prepare for anything ahead. Read on to learn more!
At Fly Feet we love our people and their passions because community is what makes us whole. This week we are featuring flyer, Stephen, to share an upcoming event that is near and dear to him. Gun Violence Awareness week is coming up and we want you to join us and Stephen on a run to raise awareness for this extremely important cause. Read on to learn about Stephen and why we want you to Run Orange with us on June 8!
Take the first step to becoming a Fly Feet coach. Our Fundamentals Workshop takes you behind the scenes of a Fly Feet Training session. Take your movement practice to the next level, understand mechanics and the keys to moving well so that you have longevity in your fitness routine. You’ll learn the why’s behind the workout, and dig deeper into movement.
It’s watermelon season and we couldn’t be happier! This is a refreshing fruit dessert pizza that substitutes the classic cookie crust with a healthier watermelon crust. Make it for a Memorial Day cookout or to enjoy at home. Either way- it will be a big hit!
There will never be a workout that I take more seriously than this. The Murph is much more than burning calories. In this workout, on this day, I know that everything is going to hurt but I don’t care because it doesn’t matter, we keep moving! This is how we honor a man who willingly put himself through more pain and suffering than most of us can imagine so that others don’t have to. This workout is how we honor not just Lt. Murphy but all the men and women fighting for our freedom.
These banana sushi rolls make the best snack ever! Amy introduced Fly Feet to this scrumptious idea one staff meeting and everyone DEVOURED them. This is an easy, sweet, and crunchy snack idea. They are messy, but so fun to make and eat. The combinations you can use for the toppings are endless- so get creative!
Here’s the thing. It’s summer in Minnesota and the effort it takes to get into the studio for a workout feels all the more challenging as we get exposed to warming temperatures and extra hours of sunshine. Sticking to your workout routine might not seem as tempting as it does when the temps are frigid, but training is training regardless of the season. If it matters to you in the dead of winter then it should hold the same value in the polar opposite climate. We sat down with coaches, John and Laura, to hear their take on summer training.
Leading up to Mother’s Day we want to share with you on of many many moms that we strongly admire. Melissa comes to Fly Feet and consistently puts her best self forward. She is motivated, patient, and persistent in her pursuit of living a fulfilling life. We admire her for all of the energy that she brings to this community, and especially love learning how her family has made her the woman she is today. Read on to know this lovely leading lady a little bit better.