You've got 3 chances to workout LIVE online with Dana this week! 3 unique workouts with sweaty fun moves, muscle-burning moments and lots of smiles! Mark your calendar, check out the details below, and email us with any questions.
DATE: Thursday, April 9th 5:30PM-6PM
WHERE: @freehousefitness IG LIVE
THE WORKOUT: Power Trip
Lift, pull, push, bend, twist, hop, squat, repeat... this 30 minutes will pack a punch. Grab a heavy weight 7-10lbs or a bottle of laundry detergent or gallon jug. Wear shoes and grab a mat if you have one. *We'll spend the majority of the time on our feet though.
DATE: Friday, April 10th 12PM-12:30PM
WHERE: @addisonbay IG LIVE
THE WORKOUT: Burnout
Nonstop sculpting with all the right angles, holds and sequencing to set your muscles on fire. Props: A mat or towel(s). Either shoes or barefoot is good! *If you have light weights or an at-home substitute, we'll use it!
DATE: Saturday, April 11th 10AM-10:50AM
WHERE: A virtual video class - sign-up on MindBody
THE WORKOUT: A signature freehouse total-body sculpt! Wear shoes and grab a mat and light weights.
We are so thankful for the opportunity to still workout with you all virtually. Hearing how much you've been enjoying the Freehouse Online videos and LIVE workouts is amazing! We'll keep 'em coming! And did you know that there are a few more options to keep moving with other Freehouse teachers too? Tracy, Courtney and Olivia are all virtually available to keep you feeling fit, healthy, strong and sane!
Workout with Tracy virtually with 1:1 personal training sessions guaranteed to kick your butt and make you smile! No equipment needed, just space for a mat. You'll be surprised by how easy and fun it is to train 1:1 online! Check out TracyLeighFitness.com or email firstname.lastname@example.org. for more details.
Stay grounded and find your at-home flow with Courtney. Take a private session in the comfort of your own home at a time that's perfectly convenient for you. Or share the love (and cost) with a friend! Reach out to Courtney at @fourtheloveofyoga. You can also flow with Courtney on YouTube and catch some free live yoga/meditation sessions at Four Love's IG page.
Love a great pairing? How about Yoga + HIIT with Olivia (and Kat)! Join this power team for virtual, alignment-based workouts at @_bacon_berry_ and on their Bacon Berry YouTube page, with all donations supporting relief work. You can also book Olivia for a private or small group virtual yoga class! Email email@example.com for more details.
Highlights from our first Freehouse LIVE class
Together we're stronger, whether in the studio or at home.
Thank you for an incredible first Freehouse (sold-out) LIVE class! Over 100 people signed up to workout together in our largest class ever. And what was especially meaningful to me was that with the exception of our first time attendees (welcome!), I knew each and every one of you. I looked across the online gallery and saw the faces of amazing people who show up week-after-week and year-after-year, supporting me, my team and each other. You are my community and I am thankful EVERY day for you. Thank you for continuing to share workouts with me through this craaaaaaaazy time. Our first LIVE class was beyond fun, and we can't wait to do it again!
Our next LIVE online class is this Friday, April 3rd at 12PM and by booking a spot, you have the option to join us LIVE or access to the video on-demand and do the workout at your own convenience.
This 50-minute virtual class is a nonstop, challenging workout on par with Freehouse studio classes. I'll cue you through every beat, break down positioning and form, motivate you to step up the intensity and cheer you on!
Price: $12. You can book online up until 11:30AM on Friday. Hope to see you there!
LIVE Workout Details
What do you need? For any given LIVE workout I'll suggest optional props in the class description. Ultimately you can make a lot of substitutions and adjustments, or do the workout with no props.
Do you have any injuries? If you have any limitations that I don't already know about from having you in class or for which you would like to make sure I offer modifications for, please email us asap.
How can you access the class? We're using Zoom and recommend you download the software/app to your computer or mobile device for the best experience! You can also use your web browser but there is limited functionality. Try this zoom test now if you've never used the program before. We will email out a meeting link to everyone as soon as registration closes 30 minutes before class begins. The class will open 15 minutes early if you want to log in early to see your friends and use the Zoom chat feature to talk before class!
How can you access the video after class? It may take us up to a day to get the file posted online. As soon as we do, we'll email everyone in the class a link to access.
We miss you. Let’s get together!
Join Dana and your Freehouse friends (virtually) this Saturday 3/28 at 10AM for a 50-minute total body workout live and on-demand.
This class will systematically fatigue every muscle group, concentrating on different parts of the body and different movement patterns for maximum burn...with intervals of heart-rate climbing exercises layered in. Be prepared for a fabulously tough workout and lots of sweaty smiles.
You Need: Sneakers, a mat and a sweat towel
Optional Props: Light dumbbells (~3lbs) and ankle weights (1-2.5lbs)
Registration closes 30 minutes prior to class beginning. An email link to join the live class will be sent out 15 minutes prior to class start time. This workout will also be available for registered clients to watch on-demand afterward.
Important Note: If you have any injuries or physical limitations, please ensure you have your doctor's clearance to exercise and contact us prior to class so we can provide appropriate modifications. Work at your own pace and proceed cautiously with movements or exercises you are unfamiliar with.
Want more Freehouse in your house?
Check out our video library freehouseonline.vids.io with new workouts added daily! Learn more.
Note: If you're interested in supporting the studio during its time of closure, there is an optional donation/purchase that can be made for these classes. We thank you so much for being a part of our freehouse community, in the studio and online!
Miss your rebounder workouts? We do too! Let's jump together.
Instead of letting the rebounder sit in our studio, we're going to put them to use. We are offering 12 rebounders for weekly rental while our studio is closed and will provide 3 weekly rebounder workouts for you on our video website freehouseonline.vids.io. Hello endorphins!
Here are the details!
How do you sign up?
Book a spot in our Saturday, March 21st Rebound Rental "class" that will be posted at 5PM. Booking a spot means you've reserved a rebounder! *there's no actual class* After reserving a rebounder, we'll email you shortly with confirmation details.
If the 'class' fills up, you can register for the waitlist and we'll notify you if a rebounder becomes available!
Email us with any questions! Happy jumping!
It's better when we're together... but for now, we can workout with you virtually!
We prepared our video set-up a while ago, making sure there was good lighting and sound quality to make the videos easy and fun to follow along with. Now with an empty studio and no classes to teach, there's no better time to record and share!
It will be almost like having Freehouse in your house. Enjoy 30 minute videos of challenging, fun and creative sculpting moves. We'll cue you through each nonstop beat, the alignment and positioning of each move, and push you to work harder, just like we do in the studio!
Note: If you're interested in supporting the studio during its time of closure, there is an optional donation/purchase that can be made online for these classes (link below). We thank you so much for being a part of our freehouse community, in the studio and online!
Do You Need Props?
You can do almost all of the videos without props. But if you'd like to add more resistance to these workouts, here are the props we recommend:
UPDATE: As Amazon is pretty sold out, you may want to try these sites! We often buy studio supplies from Perform Better, SPRI, BodySport and Gaiam.
We also recommend purchasing Google Chromecast (buy on Amazon) for at-home workout videos. Trying to watch a video on your phone or laptop can be uncomfortable, but projecting it onto your TV creates more energy and focus!
How To Access
A new workout will be posted each day to our new website freehouseonline.vids.io starting Wednesday. The videos are easy to watch on your cell phone or laptop. Of if you've opted to purchase Google Chromecast, you can project these videos onto your TV! You'll need to set-up the Chromecast on your TV and download the Google Chrome browser onto your computer. When you open the browser, select the cast icon in the upper right corner and proceed to our online video website. Just reach out if you have any questions!
It quickly became clear yesterday with the continuing developments of COVID-19 that it’s the right time to take this step. We hate to say it, but effective immediately, our studio will be temporarily closed. This was a difficult but collective decision by the freehouse team. A team that loves teaching and loves our clients SO much! But we truly felt it was in everyone’s best interest and would be a valuable step to take in keeping everyone safe.
With this, here are a few important and helpful things to know. If you have any questions, please email us!
QUESTION >> Do I need to cancel my classes?
<< No. We're doing that for everyone now for all classes starting today, March 16th.
QUESTION >> What happens to my classes that you cancel?
<< They go back on your account for you to reschedule and use when we re-open!
QUESTION >> Will you extend the expiration dates of my classes that will expire before I can use them?
<< Absolutely. We don't want you to lose any classes. We won't be making changes right now in MindBody as we don't know the timing of our closure, and who would need an extension. But once we reopen, if you have a class that expired after March 1st, just email us a quick request to reactivate and you'll be all set!
QUESTION >> I have a monthly auto-renewing package. Will it be suspended?
<< Definitely. A few clients requested a suspension earlier in the week and we activated the freeze on those dates. For our clients who continued to take class this week, their packages will be suspended as of today. We'll be very thorough with any updates and communication regarding a future reactivation when the time comes!
QUESTION >> Do you think you'll open in 2 weeks?
<< It's a wait and see kind of thing! We'll keep you posted.
QUESTION >> Do you have any workouts online?
<< We will! We'll have 30 minute workouts online starting Tuesday (tomorrow) or Wednesday. Stay tuned for details!
QUESTION >> Is there anything we can do to support the studio during the closure?
<< Some clients have asked us this and it is so very thoughtful of you! We'll provide an option/suggestion for this related to our online classes in our next post :)
Did we miss anything? Please feel free to email us with any other questions!
Being a local, Philly-born studio that's part of the community means so much to us! It inspires how we build relationships with our clients, how we support local organizations, schools and businesses, how we give back to charitable causes for our clients, and how we offer free classes for our community. A lot of free classes!
In the past 3 and a half years, Freehouse has offered over 190 free classes. That's an average of 1 free class a week! We add these classes generously to our schedule as a way to say thank you and give back to our clients, as an opportunity for clients to make-up a missed class, and as an open door for anyone in our community to enjoy a free workout at a boutique studio.
How to sweat for free with us:
Sign up for a monthly community/make-up class! These occur the second Sunday of the month at 12PM and they are mat-based sculpting workouts with props. The classes are posted on our schedule and anyone can book a spot up to 3 weeks in advance.
Take class with a teacher in training. These classes pop up on the schedule each month and are announced on IG stories. The instructors are always well trained and practiced, and usually have already been teaching for a while! We just like to run a few free 'mock' classes whenever a teacher takes on another type of freehouse class (i.e. absession, burnout) to build their comfort with timing and flow. These classes are available to book online as soon as they are posted.
Community classes have been a long standing part of our studio in the past, and will continue to be an important part of our studio in the future. Thank you for being a part of our community and welcoming us into yours!
On any given day, a client walks through our door and gives us a long-lost greeting. "Hi! I'm back! I know it's been a while." It's often said with a hint of sheepishness... reflecting how our "be stronger than your excuses" culture can cause guilt and imply it's weak to let fitness fall away. But it's not. It's life.
Sometimes it's something big that changes everything. An injury. A job. A move. A birth. A death. Or sometimes life becomes increasingly busy and fitness fades into the background as we juggle priorities. It happens to everyone.
What matters is that as soon as you're able to (logistically, physically, emotionally), start to clear room for fitness to come back into your daily or weekly life. You know that once you do, everything feels a little bit better, and that's something to look forward to!
The start-up or return can be challenging though. Your body may not be at it's best so it can be physically difficult. And there's mental stamina and energy needed to put yourself back into a workout environment. So be mindful of how you start to integrate fitness back into your life and try this approach as you make the transition.
1. Start with workouts you really, really enjoy. What type of exercise is your favorite? What workout environment is most comfortable for you? Don't factor in the intensity or whether the type of workout will help with any personal goals you might have longer term (i.e. weight, body composition). It's important to just enjoy the experience as you get back into the swing!
2. Prioritize frequency. It's about building a mindset and making space for fitness and activity on a daily basis. Any amount of time is better than nothing when it comes to building a routine because it's a stepping stone to building more at a later date! So seize any 10, 20, 30 minute opportunities to workout. Do any kind of movement, at any rate of intensity. Just start moving.
3. Go stronger with strengthening when you have those options to choose from. Physically speaking, cardio does require strength. Cardio asks your body to move with speed, power and agility. Having a baseline of strength will make your cardio more enjoyable and more beneficial. So if it's been a while since you've worked out, your body will usually feel better with building strength first.
4. Hold off on setting attainment goals. There are a lot of factors that go into making big changes in our bodies, and while setting attainment goals can be motivating for some, it's not the only approach or the right approach for everyone. And setting goals too soon is like trying to run before you walk. Bring fitness back into your life, schedule, brain and body first, then set goals (if you want to)!
Try to enjoy your whole fitness journey - the ups and the downs, the good streaks and the not-so-good ones. Don't judge yourself for it. Just get excited for the opportunity to exercise again! Get excited to walk back into studios you've been away from, knowing that we will always be SO happy to see you and share a workout with you.
See you at the studio!
It's so exciting to see the love for rebounding in the latest issue of Women's Health Magazine! They highlighted some of the best benefits of bouncing:
"It uses significant amounts of oxygen at the muscular level, engages large muscle groups and can be sustained continuously. Bouncing on a mini trampoline is just as good for you as pounding the pavement (running), but it doesn't feel as hard or intense on the body according to a studio by the American Council on exercise. That's because the trampoline absorbs a lot of the impact that on a harder surface, travels up your legs."
They also provided some key points on how to jump safely and effectively. Here are their 5 recommendations with our notes on their importance!
Stay Centered. It's easy to gravitate towards a wide stance and jump too much by the edge of the mat because it feels more stable there. But pull away from the edge and bring your feet in towards the middle more to maximize the benefit of your rebounder!
Align Yourself. Bending at the hip and knee is super important to maximize your leg work. This will use your quads, glutes and hamstrings vs jumping and landing with straight legs.
No Heel Striking. The foot should land toe-heel in a rolling fashion, moving through the ankle joint. Holding up the toes and landing heel first leads to shin splints.
Go Barefoot. Not only does this strengthen the muscles in your feet which is super beneficial to improving balance, but wearing shoes on the soft rebounding surface restricts your ankle movement (i.e. locks your ankles) and can send tension into the knees, hips and back. Save your shoes for the pavement!
Release the Bar. Rebounders can come with a bar in case you need support. But keep in mind that the more support you ask of that bar, the less you ask of your muscles. So jump without the bar to challenge and strengthen your muscles to the max! *and to have 360-degree range of motion while jumping
Learn more about our rebounding classes!