With the Summer Challenge underway we want to provide you with inspiration from a few of our heros. 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.
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.