Beautifully designed pay-per-use spaces for:
Dance
Martial Arts
Yoga
Group Fitness
Indoor Cycling
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04/11/2022
https://mailchi.mp/0c398c0c34a4/welcome-knockout-fitness
Welcome Knockout Fitness! I'm super excited to announce Knockout Fitness is moving into the GroupFit space. You'll find everything you loved most about GroupFit -- a great community and fun, effective workouts -- at Knockout Fitness. Knockout is targeting early May for their opening and I hope you will give them a try! It's...
11/20/2020
⭐️ TOMORROW MORNING 7:15 AM⭐️
Get up and SASS, SWEAT, SHINE with a full ride to Elton John 🌈 🎉
Outside in front of the studio in the fresh air & socially distanced ✌️ RESERVE YOUR BIKE ONLINE.
FIRST RIDE ALWAYS FREE!
Boas, sequins and big glasses welcome 🤩
11/17/2020
BLACK FRIDAY SAVINGS START NOW!!
Because I WANT YOU to SUCCEED! ... I want you to start new habits now and carry them into the new year!... I want you to have the tools to survive the holidays and start becoming healthier now!
2 Week Savings ONLY so message, call or email if you are interested to start your program December 1st.
50% OFF Semi Private Training
&
50% OFF Monthly Unlimited Group Fitness Class Memberships
Right now I have set up 2 Semi Private Training group times -
Group 1 - Monday & Thursday 5:30 pm
Group 2 - Monday & Wednesday 5:45 am
Both groups are limited to 3 SPOTS ONLY! GRAB your choice NOW!
You will commit to the group slot for 60 minute in studio sessions, PLUS 2 days of additional workout programming through my app (weights at home needed and I will gift you the bands), PLUS unlimited group fitness class access to enhance your results, weekly 1-on-1 checkins with me by zoom or in person, and nutrition guidance and support.
This special is a 3 month commitment starting December 1st, 2020 - February 28th, 2021.
DON’T WAIT! Let’s get a head start in your health and fitness journey to make 2021 better than 2020! Flyg3rl - Autumn
👻 🎃 🦹♀️Halloween week is here! (Peep the Halloween socks my daughter got me) 🦙
Want to stretch out before a sports activity, competition or any high intensity exercise ⁉️⁉️
Then ACTIVE STRETCHING is what you want to do!
Active stretching helps use ALL of the muscles that not only are the primary muscles BUT also the supporting muscles for the joint that allows the full range of movement to occur. So in essence you are contracting and lengthening muscles at the same time, making them “warm up” so they are not so tight, you are opening up the joint and activating your neurological system that tells your muscles to contract and relax. 🤓
If you walked into a fitness class you probably have noticed that everything begins with a warmup phase. Depending on the class, you might have more of a dynamic stretch move, but we can talk about that next week 👩🏫
Key points for ACTIVE STRETCHING:
👉Move the joint / muscle through it’s full range of motion and hold the move for 1-2 seconds only before releasing
👉Perform 5-10 REPS of the move (that is all that is needed)
👉Only move to where it is comfortable, NOT painful. Especially on the upper back/neck stretch do not pull your head down with your hand - just gently guide it -to the side and make sure your head does not tilt forward but remains neutral
Next time you step into that group fitness class or take one from your home, see if you can identify these active stretches they have you perform before starting ✌️
POP QUIZ- Do you remember why STATIC STRETCHING (last weeks post) is DIFFERENT then ACTIVE STRETCHING 🙆♀️ ❓❓❓ 👇 comment below
10/24/2020
THANK YOU ladies for bringing the energy and sweat to cycle on the sidewalk this morning ☀️
90’s playlist ride and then we pretended to be on the bow of the titanic for our cooldown
Jo, Sue, Debbie, Kim and Jill YOU ALL ROCK!
Want to join this fun tribe of women??? I have many classes to choose from to include semi-private and private personal training 💪 DM me for info!
10/04/2020
COMMIT AND GET FIT!
The new Bootcamp program starts this week everyone!
👉3 day a week a commitment
👉45 minute full body workouts to help you see results
👉Weekly nutrition
👉Weekly check-in with ME & accountability
👉Ability to add extra group fitness classes and/or personal training sessions
The program meets Monday, Tuesday and Thursday mornings from 5:45 am - 6:30 am.
Early morning means you set yourself up for success all day to FEEL GREAT!
You can start any day of the month and it's a monthly commitment from the day you start the program. Message me here on Facebook with inquires, email [email protected] or call the studio 480-410-6147 leave a message and I will get back to within 24 hours.
~Live life, Have FUN! ~
Since opening my micro studio in August I have been blessed with meeting AMAZING people that come in for class! 🙏
YOU are my WHY ❤️
Today I am shouting out a HUGE THANK YOU to one of my members, Manizheh ⭐️⭐️
Since the beginning of September she has come TWICE per week for Dance & Circuit. She is in her 60’s and was SOOO HAPPY to have a place for community, support and exercise since being cooped up in her apartment since March. She tells me “I want to live my life and have fun!” 🙌 and SHE DOES! Before starting my class she never took GROOV3 hiphop OR did resistance training BUT she said YES to something new because she wanted to feel better. 😁
So today I am extremely thankful for Manizheh and all of my other members that inspire ME daily to bring them JOY in moving their body 🙏
If you are reading this and finally want to make a change to feel better, REACH OUT TO ME! If you are local to my studio I invite you to come try each class FREE once and decide what works for you. I am also taking consults for Personal Training (individual and couples). If you are not local, I have Zoom classes and virtual nutrition options 💪
I want you to be EMPOW3RD to live the life you want and FEEL GREAT!
09/29/2020
GROOV3 G3V week is here!!
Starting TONIGHT I will be teaching you this BOOTYLICIOUS choreography 🍑 🔥
You have 2 CHANCES to be your own video star this week so SIGN UP and RESERVE YOUR SPOT NOW 💃🏼
TONIGHT TUESDAY @ 7:00 pm
SATURDAY @ 9:00 am
*classes held at FLYG3RL FITNESS (inside GroupFit), Gilbert AZ
* reserve online and then pay by Venmo or any major credit card or cash at the studio.
CHANNEL THAT INNER BEYONCÉ AND HAVE FUN ⭐️🥰
G3V // Bootylicious by Destiny’s Child // Choreography by Kayla Janssen Who’s ready to for our next G3V? We are bringing you Bootylicious by with choreography by I don’t think you’re ready for this jelly. P...
09/27/2020
Are you ready to FEEL BETTER and get your SWEAT SESSION on!?!?
This week we are welcoming October so that’s only 3 MORE MONTHS OF 2020 🎉👍
I am here for you and WOULD LOVE to welcome you back into the studio. Here are the class choices tomorrow:
MONDAY
6:15 am ...CYCLE + LIFT (EMPOW3R Cycle)
6:00 pm .. EMPOW3R Strength
Both classes are 45 minutes and if you can then come to both! Get your cardio and light resistance in the morning and then come back at night to have a full body resistance workout.
It’s never too late to start, but you have to start to feel better ❤️🙌
Make sure and reserve your spot on the website and if it’s your first class with me then it’s FREE!! Message me with any questions.
09/23/2020
🙌🙌 So EXCITED to LAUNCH my new FLYG3RL FITNESS BOOTCAMP 🙌🙌
It’s everything you NEED to see sustainable results as long as YOU put in the commitment 💪
WHAT IS IT??
👉3 day a week commitment IN STUDIO
👉45 minute full body workouts designed to push your entire body through strength and endurance
👉All the benefits of personal training but in an encouraging group setting
WHAT DO YOU GET??
✅ WEEKLY one-on-one coaching session with me to keep your results on track
✅ WEEKLY Meal Plan
✅ FREE pack of resistance loops at initial sign up for you to use at home and bring to class
✅ FREE Shaker Cup at initial sign up (because you will need that after workout protein shake)
✅ FREE face shield
✅ 50% off all other in studio classes while enrolled in Bootcamp!
✅ MONTHLY DISCOUNT for staying committed by coming back after month 1
Are you ready to commit to YOU?
Program starts October 5th!! ✌️
Want to bring a friend with you and get results together? 10% off for YOU and YOUR FRIEND at sign up 😁
My passion in life is helping everyone find JOY through movement and healthy lifestyle solutions. 💕 If this Bootcamp doesn’t work for you, then let’s talk and see what solutions WOULD work based on your situation