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!
Routines are a GREAT way to be consistent with healthy habits. But sometimes a routine gets a little stale if it's exactly the same week after week and month after month. So while you don't want to reinvent your workout regimen or drop what's been working for you, making a small change or two can go a long way!
Trying a new type of class, a new teacher, or even a different class/teacher combination can be a great refresh. Different classes give you different exercises, movement variations and props that challenge your muscles in new ways. And different teachers give you a different personality and energy to enjoy, with different kinds of cues, combinations or lesson plans! So to help you keep things fresh and challenging in the New Year, we've got a little motivation for you to mix things up!
Mix It Up. Take 2 freehouse classes, teachers or class/teacher combinations in January that you've never taken before or haven't taken in a while (since before 9/1/19) and we'll treat to you a 3rd class for free! Here are the details:
What are the classes to choose from? Absession, Bandit, Burnout, Triple Shot, Warrior, High Flyer, Top Guns, All Star, Remix, Reformer Pilates and Reformer Flex (I, II and Cardio are the same).
What is a new class/teacher combination? Example: If you usually take Triple Shot with Maggie and Bandit with Amanda, but you've never taken Bandit with Maggie, then Bandit with Maggie is a new class/teacher combination.
If I'm new to the studio, do I qualify? Yes!
What free class would I receive? We'll add a free rebound/mat class to your account for you to enjoy anytime through February 29th.
How do I participate? After you attend your new (or new since 9/1/19) freehouse classes, use the form below. And feel free to contact us with any questions!
It's a test of endurance, stamina and strength! It's an epic workout that will challenge you with full body movements and resistance in every direction. It's the Freehouse FitGames Challenge!
This 2 hour challenge will put you through 5 different Freehouse workouts: High Flyer, Top Guns, Triple Shot, Bandit and Backside. The marathon workout will include rebounding and total body sculpting using bands, dumbbells, reels, ankle weights and balls. It’s an epic workout worthy of a gold medal, and you'll receive one! A gold FitGames stainless steel stemless wine glass. Perfect for the champagne celebration you'll enjoy when you're done!
The second annual winter FitGames Challenge happens on Saturday, January 25th from 9:30AM - 11:30AM. Price: $35 (*discounted for unlimited members). Space is limited so sign up asap!
Ready for an epic workout?
Who is teaching? You'll have not one, not two, but three Freehouse Instructors cheering you on through the FitGames! Lisa will start things off on the rebounder, Dana will take over with sculpting, and Caitlin help you cross the finish line!
If I've never been to Freehouse before, can/should I sign up? The challenge is open to all and we welcome first time Freehouse-ers to join us for the FitGames! But if you're new to Freehouse we strongly recommended you take a few classes prior to the challenge so you know what to expect. It will ensure you get the most out of your workout and enjoy the experience.
Is this going to be really advanced? It will be a challenge for sure. It's designed to push you. But you'll have lots of options to break, modify or adapt the movements as you'd like. If you have not been working out recently, this challenge wouldn't feel great to you. But otherwise, if you usually exercise a few times each week (no matter what the workout), join us! PLEASE don't analyze your level of fitness and worry you aren't fit enough. You are!
How much rebounding is there? About 30 minutes. We'll start with the jumping portion, then put the rebounders away and continue on the mats!
Are there breaks? Not really...not a designated break for the class. We'll pause to move rebounders, mats or props. So if you'd like to take a personal break, those would be a great time to do so - and you're welcome to take a break on your own whenever you'd like.
Any other questions? Contact us!
It's an 8-day challenge designed to amp up and recharge your workout regimen! It'll help keep you motivated through cold mornings and dark nights. And it's the perfect size challenge to fit into your busy holiday season. Push yourself through an 8 day streak of classes and you'll be feeling SO great afterward!
THE DETAILS. Starting November 15th, pick any 8 days in a row to take class every day, finishing before December 31st. You have the flexibility to pick any 8 day period that works for you...but start early in case you're interrupted and need to try again!
Any freehouse class counts (even free/community classes)! And we highly recommend you change up the classes you take each day so your body has a lot of variety.
To track and submit your classes, there will be SWEAT. EVERY. DAY. challenge cards at the front desk. Fill one out and turn it in when you're done!
THE REWARD. As always, everyone who completes the challenge receives a cool freehouse gift to mark your kick-ass accomplishment. So after sweating and sculpting for 8 days, we're hooking you up with a cool freehouse toiletry bag (for all of your sweaty skin care products) and face towel!
Go book your classes and we'll be cheering you on!
Want to teach with a well-educated and friendly community of teachers?! We're looking for a pilates or yoga certified instructor to join our REFORMER TEAM, teaching a Saturday or Sunday morning.
Interested (and certified)? To start, make sure you've taken a good number of classes with us. This will help you know our culture and clientele, and make sure we're a good fit for you. Our team is a strong, committed community of talented teachers who are invested in their work and our clients. It's a long-term relationship! If you haven't yet made your way into our studio but you're an experienced teacher, reach out to let us know you're interested, then start signing up asap. We'll reconnect after you've sweated and sculpted with us.
Did you recently finish your pilates or yoga teacher training but you don't yet have teaching experience? Reach out!
Email email@example.com your resume and a brief introduction of yourself. We'll go from there! Note: We train you how to teach our class formats, applying your existing pilates or yoga certification to our equipment and teaching style.
Looking for fun part-time work, surrounded by lots of great people and a little bit of sweat?! We're hiring someone to join our front desk team on Sunday mornings, with availability to help sub on a weekday morning if needed.
What does the job entail?
The job requirements.
Interested? Fill out the form below and email firstname.lastname@example.org with any questions.
Want to mix things up?!
Fitness is a part of our daily life for our entire life... so making it fun and keeping it fresh is a must. We're passionate about bringing you different, interesting things to do year-after-year. And we're excited to refresh our sculpting class line-up this summer to give you ongoing variety and new props!
Here's your summer menu of freehouse mat classes! Each one features unique props and moves to give you the most balanced and creative sculpting experience possible. Pair these up with our rebounding classes and you'll have more workouts than there are days in the week!
Bandit. Our original freehouse class created 3 years ago with a unique band set-up and workout design. Using 15-20lb elastic resistance bands for almost the entire class, you'll sculpt, strengthen and tone from every side. As you move the bands to different hooks throughout class you'll work asymmetrically and laterally more than any other type of strength training workout to build core strength and sculpt your side-body muscles.
Burnout. NEW! A higher-intensity (more advanced) class using props that instantly challenge your muscles to the max through extreme instability and high resistance. Featuring unique Balanced Body suspension ropes, you'll pull and push against gravity in creative ways that can be both fun and oh-so-hard, in a classic freehouse format! Then using 7-9lb dumbbells, heavy ankle weights or a glider, you'll build major strength everywhere. This class will make you more coordinated and connected to every muscle in your body.
Triple Shot. UPDATED! A three part class that packs a punch for your lower body muscles. Starting with nonstop full-body movements, you'll lunge, sumo and more with added 3lb weights. Then using a freestanding vertical bar (more challenging than wall mounted bars) be prepared for additional leg balancing moves! Finally class winds down on the mat with a large pilates ball that helps targets every angle of your abs as you bend, twist and flex into the ball for concentrated toning.
Powerhouse (Pilates) NEW! This class flows through the traditional pilates choreography that is renowned for improving strength and flexibility. Then in true freehouse fashion, we layer in extra challenges using the pilates magic circle, light weights and resistance bands. Expect a low-intensity workout that energizes you, eases aches and pains, makes you feel more flexible and centered.
Warrior (Yoga) A strengthening yoga class that utilizes light weights and/or reels in a powerful vinyasa flow to strengthen and tone within each yoga pose, while simultaneously improving your balance and flexibility. Then you'll utilize the freehouse studio bands for a final sculpting series and finish with a gentle flow and savasana. This class is easy to love and gets raves from those who don't generally enjoy yoga - along with those who DO!
If one freehouse instructor can give you a kick a** rebounding workout, what can two do?!? Well we decided to find out! Check out the instructor line-up below and sign-up online!
Need details on what TAG TEAM is? Read here.
Mar 19th 6:30PM: Caitlin + Dana
Mar 20th 7:30PM: Maggie + Dana
Mar 22nd 12:00PM: Annette + Dana
Mar 27th 7:10AM: Amanda + Dana
Mar 28th 5:30PM: Dana + Sylvia
Mar 30th 9:30AM: Sylvia + Lisa
Apr 2nd 6:30PM: Caitlin + Dana
Apr 3rd 7:30PM: Maggie + Caitlin
Apr 7th 8:30AM: Maggie + Dana
Apr 11th 5:30PM: Caitlin + Dana
Apr 13th 9:30AM: Caitlin + Lisa
Apr 17th 7:30PM: Maggie + Dana
Apr 19th 12:00PM: Amanda + Dana
Apr 23rd 6:30PM: Caitlin + Dana
Apr 26th 12:00PM: Hannah + Dana
Apr 28th 8:30AM: Maggie + Dana
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 email@example.com 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!