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.
Is it a coincidence that workout has “work” imbedded in it? We think not. Working out, as we all know at Fly Feet, is not a cakewalk. It’s full of increased breathing rates, muscular fatigue, and lots and lots of sweat. Work, on the other hand, looks a little different for everyone in our community with (hopefully) way less sweating. Sometimes this type of work takes the upper hand in our lives, but we are here to encourage you to think about your work and your workout as two separate entities that are of equal importance. Read on for a few simple tips!
This week we have the flyest couple to introduce you to. We love getting to know every person that walks in our door and this couple has stood out since their first day. It’s the way they push each other, their willingness to give it their all, and the huge improvements they’ve made in such a short period of time! They stumbled upon Fly Feet on their own and have now been members for four months, crushed the Spring Training challenge, and are setting further, faster, stronger goals that they are more than ready to chase down! Read on to get to know this couple that doesn’t quit!
Springtime is all about the track. On a typical team there is an incredible range of athleticism from the sprinters and jumpers, to distance crews and throwers. Across all events there is a fairly consistent training approach that supports diversifying the way you train in order to yield the best possible results. We will embody this same training style for the month of May. We will have workouts geared toward distance training, speed training, and more! Read on to get pumped for track season!
One of our favorite recipes from the Spring Training nutrition guide were the eggplant snack bites! They take a little more time and patience in the kitchen, but are absolutely worth it when you bite into the crunchy, satisfying flavor. They are best consumed with your favorite marinara sauce (just check for minimal ingredients)!
The idea of preparing for an fitness assessment by scaling back how much work we are doing in the days or weeks before is not a new thing. There’s a word for this, taper. Athletes perform the best when they front load the physical work and are able to prepare mentally and recover during the days leading up to an event. Read on about how we are tapering for TreadMighty.
Coach Joey has got it goin’ onnnn and we want you to get to know him without a mic on! He is stellar human being all the way from his long luscious locks to his thoughtful and empathetic beating heart. He shares about his love for the great outdoors, really good tasting food, and his pursuit for making the world a little bit better one step at a time. Read on to get to know this super fly coach!
These muffins are a healthy and delicious twist on everyone’s spring-time favorite...carrot cake! They are great for breakfast or a quick snack to grab on-the-go. They taste amazing by themselves or with nut butter spread on top! You can also make them into carrot cake cupcakes by adding homemade cream cheese frosting (found at the end of this recipe). This frosting is definitely more of a treat- great if you’re having guests to celebrate and need a quick and healthier dessert.
Run Club has taken off this spring (well, sort of spring) with an amazing community striving toward a range of goals. It doesn’t matter if you’ve never run a 5k or you are training for your third marathon. We are proving that community over competition is at the root of Run Club. We are showing ourselves that what we do in the studio is taking our training to a whole other level when we tackle it outdoors. If you haven’t had a chance to check it out yet, here is what is in store.
Everybody!!! Meet our newest GM, Trista. We want to shout this from the rooftops because she epitomizes all that is Fly Feet from the way she pushes herself in the studio to the way she shares her gifts and talents with others. We are incredibly honored to have her on our team. She walked in during our very first opening week and has been a staple member of our community ever since. Her refreshing outlook on life, her drive for excellence, and her charisma are all pure gold. Please give a warm welcome when you see her in the studio and read on to get to know her a little bit better :)
This Saturday kicks off a 14-day training camp designed to take you beyond the normal training cycle, stopping just short of overtraining. This methodology serves to add a very specific and controlled stimulus above and beyond the ordinary. Overreaching helps to break plateaus, engrain challenging new movement patterns and habits, while giving the body’s metabolic processes a kick in the rear.
In Stride this month we are combining the forces of speed and threshold. If you only train at one speed, you will only run one speed. Speed training increases efficiency at all running paces making you faster at all distances. Each class will incorporate speed work either before, during, or after the bulk of threshold work, so your pace is never the same throughout.
The Spring Training Challenge is coming up in a few weeks, and we want to drop some extra knowledge for you heading into the challenge specifically related to the nutrition piece. The upcoming challenge focuses on a whole food, plant-based way of eating. Curious to learn more? Read on!
The final week of March Maxness will be dedicated to the front squat, arguably the most common weighted movement we use at Fly Feet. The DB loaded front squat is an extremely functional movement that requires leg, shoulder and significant core strength to perform correctly.
We are honored to share this week’s Fly Feature, Hillary Kline. She has been with our crew since the Fly Feet Challenge and we are so proud to call her one of our ambassadors. Read more about her background, and what she loves most about Fly Feet.
2 minutes, just you and the treadmill, let’s see how far you can get. If you only take ONE thing away from this blog let it be this; START FAST! Two minutes will hurt, and it will seem longer than you want it to be while you’re pushing through it, but it is not enough time to let speed waiver.
Make the kitchen smell delicious with this Asian-inspired dish! We know how to make cauliflower rice taste just as good as the real deal. This kind of warmth is just what you need during the rainy spring season so head to the kitchen asap!
Speed, my favorite! Before we go anywhere let’s understand that both speed and power are skills. These attributes must be learned, developed, and continually practiced. Strength is derived from the ability to recruit motor units within a muscle, while power is born from a muscle’s contraction force and speed Essentially, some can fire more of a muscle more quickly than others and these individuals are more powerful within a given movement. While some of us are born with the genetic potential to be more powerful than others, all must work to develop full expression of their capabilities.
March is the time of year when we talk about spring training. It happens like clockwork when thoughts of racing pop into our heads and goals start to come to life. This is why we are taking a very grassroots approach to our training in Stride for the month. We are talking about pure interval training because of its simple and effective approach. Workouts will involve a lot of repeats that require quickness, but consistency all while focusing on distances ranging from short sprints to endurance based intervals.
March MAXness is here. Each weekend we will chase down a different metric to see what we can do. This weekend is the max rep burpee in one minute challenge. The rate-limiting factor for most isn’t a lack of cardiorespiratory development but rather a lack of efficacy in their movement.
Many people have a fear of fruit, due to the propaganda fed to society by the diet industry. The trendy diets of today perpetuate this wave of fruit fear, leading us to believe that they are filled with unnecessary carbs and placing fruit sugar and processed/refined sugar in the same category, instead of understanding and differentiating between the two.
If you’re looking to get back on the wagon for spring, we’ve got just the thing: MARCH MAXNESS. Little mini challenges each week so that you can continue chasing the best version of you. Let’s do this!
The Fly Feet Run Club has stepped up its game as we enter the 2019 season in ways that are all catered to YOU. There are goals to be met and people to do it with whether you are a first time jogger, seasoned marathoner, or somewhere in between. Like all things at Fly Feet, the Run Club is an extension of the bigger belief in chasing a lifestyle that you love. It’s about making goals to get better, proving that you are progressing, and achieving what is meaningful to us as individuals.
Midday drowsiness is the worst. One minute you’re powering through your work tasks, then 3pm hits and suddenly you’re fighting the head bob and your eyelids feel like they’re loaded with lead. We’ve all been there. #amiright?! Many of us may turn to caffeine in these moments of despair, but there are some great alternative options (hello puppy pictures!) worth giving a try, and they don’t require a mid-afternoon coffee refill.
She’s the girl with lightening speed and superwoman strength, but more importantly the quickest smile and never-ending drive towards her goals! We love Coach Carlie from the inside out. Get to know what makes Carlie who she is from food and family to pups and passion!