Want to teach with a well-educated and friendly community of teachers?!
As we plan our spring/summer schedule, we have a need for 1-2 instructors to join our team, teaching rebounder, sculpting and/or reformer classes. And while teaching experience is a huge plus, we will consider applicants without teaching experience if they are regular freehouse clients who are strong in our workouts, or have a movement/dance background. *Completing the recommended accredited fitness certification would be required for uncertified instructors-in-training.
If you're interested, complete the form below by Sunday, March 10th and email firstname.lastname@example.org with any questions!
For the 10+ years I've been a fitness instructor, the most common subject my clients want to talk about is what type of exercise will provide the best benefits and results. Are heavy or light weights better? What about moving slow versus fast? Cycling or running? HIIT? Pilates or yoga? What's the magic formula?!
My answer however, is usually a redirect to talk about a more relevant factor... the value of variety and changing things up. THAT is what makes the difference between progress and plateaus.
Our bodies are designed to adapt to stressors. Physically and mentally. So after doing a given workout for a while, especially one with repetitive moments or the same 'routine,' we stop seeing any physical changes from these workouts. It's important to know, that doesn't mean the workout isn't benefitting you! Simply put, it means you're in more of a maintenance mode. So if one of your goals is to make specific changes in your physical health, abilities or appearance, you'll have to make a point to change up your workout routine. The changes don't have to be huge though. A little goes a long way.
One of the ways we try to help you with this at freehouse, is by slightly changing our schedule a little every so often. Because we offer lots of workout variety, many clients don't get a chance to take all of our classes on a regular basis. So changing our schedule can help give you access to a class you previously couldn't take and that is instantly beneficial for your body. It can also be helpful to experience a different instructor teaching a class you regularly take because a new teacher can have a unique style or skill set that pushes you in a new way!
For example: If you regularly take High Flyer because you love the nonstop cardio, but then you change to Top Guns or All Star, your body is now going to experience a new challenge that comes from the interval workout style, pushing you to sculpt, balance, lunge or lift in between rounds of jumping. No matter how fit your body is from taking tons of High Flyer classes, Top Guns or All Star will be challenging in a new way and help you experience progress! Or if you used to take Top Guns with Maggie and High Flyer with Amanda, and now you take Top Guns with Sylvia and High Flyer with Erica, these class experiences will be slightly different, and that will make a difference!
So the goal is to maintain balance between doing the workouts that you personally love most, while still having a good amount of variety in your weekly workout routine and not getting stale from doing the exact same classes for months on end. Mix it up! I promise, it's good for you. And ultimately, that is 110% what my team and I are here to offer you... things that are good for you :)
So enjoy and embrace the occasional class change, and go pursue a different workout or teacher once in a while to experience something new. It will pay off!
See you at the studio!
le·git (adj.) 1. a person, place or thing that is of particularly excellent quality. Synonyms (...from the 1990s): cool, ill, tight or dope!
2 legit 2 quit. 1. MC Hammer. 2. being so awesome or hardcore that you are completely unable to stop being so awesome or hardcore. aka a freehouse student.
The 2 legit 2 quit challenge
Take 2 classes in a day.
Do it 2 times in a week.
Do it 2 weeks in a row.
Your 2 legit reward
An exclusive freehouse cap... our first ever freehouse headwear! Not available to purchase. Only earned by sweat!
Sign Up: Please email us if you're participating so we can help eliminate hiccups with your double class bookings.
Timing: Challenge period begins Sunday March 3rd and ends Saturday March 30th. Complete the challenge in any 2 week period (Sunday to Saturday) in March.
Tracking: Pick up a 2 legit card to track your classes starting March 3rd.
Monthly Clients: If needed, you can purchase additional classes at your discounted monthly rate (available online)! Unlimited clients can opt to deduct days from your package to take double classes if preferred. Just email us to set-up!
The benefit(s) behind the challenge...
The 2 legit challenge was designed to increase the intensity of your daily workouts and improve your cardiovascular + muscular endurance. And it pushes you to do this several times in a concentrated 2 week period to help your body adapt. Being able to exercise for longer periods of time (in moderation) is tremendously beneficial to your physical health and elevates the results you see from working out! However, working out for longer periods of time should be done with variety in mind. Doing the same workout/movement for more than 45-60 minutes can wear on your joints or be too redundant for noticeable gains. So when planning a double class day, be sure to pick different types of workouts for the maximum benefit!
If one freehouse instructor can give you a kick a** rebounding workout, what can two do?!? Well we decided to find out!
During March and April keep an eye out for our High Flyer Tag Team classes popping up around the schedule. A Tag Team class will have 2 rebounding instructors leading you through the entire class, alternating combos, cheering you on, and keeping the intensity at 200%!
Tag Team classes will be scattered around the schedule to hit different days, times and teachers for maximum fun. The regularly scheduled instructor will be listed as usual and you can click on the class description on our MindBody schedule or app to see who the second/guest instructor will be.
Get ready for a crazy good time!
Rebounding fitness emerged in the early 80s and reportedly died down a few years later due to the low quality spring rebounders limiting the workout experience. Then, about 10 years ago Bellicon and JumpSport came onto the market with bungee rebounders and allowed the fitness world to reconnect to this fun form of exercise! Over the past few years (bungee) rebounding has really picked up speed and people are getting to enjoy a ton of benefits from this cool yet challenging form of exercise!
It's important to know though, that the biomechanics of movement plays out differently on a trampoline. Our freehouse classes carefully take this into account in how we created our rebounding workouts. Here are a few highlights:
Giving back, sharing our support and helping to better the world around us is an integral part of our studio's mission. And as part of our fitness family, we want to support you and all of the ways you help make our community a better place.
We see our amazing clients work hard to raise money for their kids' school, further research to fight life-shaking diseases, or help people in the community around us who are struggling in some way. Every little bit helps and we are honored to contribute.
Check out our new Giving Back page for details on how we can support you and the amazing things you do. Read about our new beneFIT classes that will be offered the first Sunday of every month and please request a class to support any charitable organizations or causes that are important to you! And reach out to our team if you have any questions.
Thanks for all that you do. And keep sharing the love people.
Ro works our freehouse front desk on Monday & Wednesday nights.
When our freehouse team grows, we don't always get to catch the new friendly faces right away in photos! So here's a quick highlight of some freehouse people you might not have met yet at the studio. And stay tuned for an updated team bio page coming this month.
Many months ago we received an invite from the cool URBN community to come workout with them in the new year at their Navy Yard campus. So on January 18th we packed up our rebounders and made the long 15 minute drive down Broad Street :) to give them a fun lunch break workout!
Sylvia & Erica taught beginner jump workouts to our friends at URBN and they did amazing! We're so excited to go back again in the fall. If you work for URBN, come jump with us in November! And if you want to inquire about a private freehouse workout for your office, organization or group of friends, feel free to contact us.
Photos by Magda Fountoukidis @fountoukidis
Looking for the best baby-bump classes at our studio???
A great prenatal class and favorite among our mamas-to-be. Full body strengthening with extra ab work in the plank position where intensity can be personalized. *Flex CARDIO or Reformer Pilates may not be recommended starting mid second trimester.
Another great prenatal class! Lots of hip and outer thigh strengthening in a standing position. We use a bar for balance. Hardly any exercises laying on your back.
Also recommended for those expecting! This workout builds total body strength with extra core stabilization and upper back strengthening. Minimal exercise time on your back with easy-to-replace alternatives.
Good for first-to-second trimester. May not be ideal for third trimester due to intensity of leg work in a hinged or forward leaning position which may be uncomfortable. And a few back-laying exercises are often included.
Not recommended due to the amount of forward flexion and time laying on your back.
REBOUNDING [TOP GUNS, HIGH FLYER, ALL STAR]
If you were jumping with us before your pregnancy, you could be okay continuing through your first-to-second trimester, lowering the intensity and range of motion as needed. Because we don't jump UP, the movement and pelvic floor impact is similar to jogging or floor aerobics. The difference is that you're landing on a softer surface. But you do also need to consider your changing balance and center of gravity. But if your doctor is okay with jogging/aerobic exercise for you (and you've jumped with us pre-pregnancy), talk with us to see how you feel. And out of our 3 rebounding classes, Top Guns is the best fit given the interval format and upper body strengthening!
Read more about our prenatal fitness recommendations
As always, if you have any questions please contact us! And you can reach me directly at email@example.com to ask any prenatal fitness questions.
See you at the studio!
Our instructor Rachel is teaching Triple Shot and Bandit for a few more weeks until her due date arrives!
When you're exercising for two (woo-hoo!), there are a few limitations and considerations that come into play. This can influence what workouts are most comfortable, safe, and beneficial for a mama-to-be! But talking to both your doctor and a well-credentialed fitness teacher, can help you make the best decisions for your workout regimen.
Here are a few general guidelines or considerations for what's to come throughout your pregnancy. ***But always talk to your doctor to get the most complete medical information and recommendations specific to your pregnancy.
Visit this page for all the latest studio news and details on our workouts & activities!