What are the opening hours?

Monday 6am - 7:30pm Tuesday 6am - 7:30pm Wednesday 6am - 7:30pm Thursday 6am - 7:30pm Friday 6am - 7:30pm

The Hive Dance and Fitness

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United States
Spring Lake, MI
The Hive Dance and Fitness

✨West Michigan’s 1st Women’s Only Fitness Facility
✨Grab your FIRST FREE CLASS (link in bio) ⬇️⬇️
17212 Van Wagoner Rd., Spring Lake, MI 49456
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09/14/2026

WOMENS SELF DEFENSE IS BACK! 9.19.26
Sign up in the link in our bio or online!

This is a great event for those looking to spruce up self defense skills, create connections, or even get a little anger out on the punching bags 😂

09/11/2026

Happy Fit Friday to all the ladies out there! If you’ve been searching for a community of women in the West Michigan area- YOU’VE FOUND IT!

Right now we are offering our Fall in Love With Yourself Challenge for only $47!

Join us for class today!

09/10/2026

17 Thursdays left until 2027.

That’s 17 more chances to stop putting yourself last.
17 more chances to build strength.
17 more chances to find your people.
17 more chances to feel good in your body.
17 more chances to become the woman you keep saying you want to be.

And here’s the thing: the change you want in January starts with what you choose to do this fall.

You don’t need to wait for a new year, a new routine, or a new version of yourself. You just need a place to start.

🍂 Our Fall Challenge is here: FALL BACK IN LOVE WITH YOURSELF.

For $47, you get unlimited classes for 30 days, accountability, challenges, progress tracking, and a little extra motivation to keep showing up.

Complete 12 classes, and you’ll earn a $47 credit toward your next unlimited month. Your challenge can literally pay for your next month of movement. 👏

So, what do you want to feel, do, or accomplish before 2027?

Let’s start building it now.

Visit the link in our bio to join.

09/09/2026

Lifting weights isn’t just about looking strong. It’s about building a body that functions well as you age. 💪🏼

Building and maintaining muscle can:

→ Improve insulin sensitivity by giving your body more tissue to store and use glucose
→ Support bone health by giving your bones a reason to adapt and become stronger
→ Support healthy hormones because muscle, metabolism, body composition, and reproductive hormones are all interconnected
→ Increase strength and independence as you get older
→ Support a healthier metabolism because muscle is metabolically active tissue

And no, lifting heavy doesn’t automatically make women “bulky.” Building significant muscle takes intentional training, adequate nutrition, and time.

Women don’t need to be afraid of muscle. We need more of it. 🐝

Especially as we move through our 30s, 40s, 50s and beyond, strength training becomes less about chasing a certain look and more about investing in the body we want to live in for decades.

09/06/2026

Happy Labor Day Weekend to all our West Michigan Gals! Here is our upcoming schedule this week! No classes on Monday, however, we added a Friday night class as well as a Sunday night class to our roster! We can’t wait to see you this week!

And remember to share this around for our Fall Challenge for unlimited classes for $47 and complete 12 classes in 30 days to receive a $47 credit on your next unlimited month!

09/04/2026

Happy Fit Friday to all the gals!✨
So proud of our members and our Fall Challengers this week! Showing up for some crazy workouts this week! Have a safe and fun Labor Day Weekend 🇺🇸

09/02/2026

Strength first, cardio second. 🏋🏼‍♀️❤️

This doesn’t mean cardio is bad. It means we need to stop treating strength training like the accessory.

As women, maintaining and building muscle becomes increasingly important as we age. Resistance training helps support muscle mass, bone density, metabolic health, balance, mobility, and the strength we need to stay independent as we get older.

Cardio matters too. It supports your heart, lungs, endurance, recovery, and overall longevity.

But if you’re trying to do both, think of it this way:

Build the muscle → then build the engine.

Prioritize your resistance training when your body is fresh and you can give it your best effort. Then layer in cardio to improve cardiovascular fitness and endurance.

And remember, you don’t need to spend hours doing either.

A few intentional strength sessions each week + regular walking + some higher-intensity or zone 2 cardio can go a LONG way.

You’re not training just to look good in your 30s.

You’re training for the 50s, 60s, 70s and beyond.

Strong is a longevity strategy.🫶🏼

08/30/2026

Fall In Love With Yourself Fall Schedule NOW HERE 🍂🍁🍃

Join us via our challenge for an unlimited month of classes for just $47- complete 12 classes and receive a $47 credit on your next unlimited month!

We can’t wait to see you!

08/28/2026

HAPPY FIT FRIDAY!! We have officially kicked off our Fall In Love With Yourself Challenge! The ladies have been working so hard and showing up for themselves! We are so proud of them! Grab your $47 Challenge at checkout or the link in our bio to join us for some Fall fun!

08/26/2026

Your luteal phase is not the time to force yourself through a workout just because your calendar says you should. 🌙
After ovulation, progesterone rises and your body naturally shifts into a different physiological state. Some women notice increased body temperature, changes in sleep, appetite, mood, energy, and perceived exertion during this phase.
That doesn’t mean you can’t train hard. It means your body may be asking for a little more flexibility.
Try using this phase to focus on:
🧘‍♀️ Mobility: Give your joints and tissues some intentional movement.
🎯 Technique: Slow down and prioritize quality over chasing heavier numbers.
💪 Strength: Maintain your training, but adjust intensity if your energy is lower.
😴 Recovery: Sleep, hydration, nutrition, and rest become even more important.
🚶‍♀️ Movement: Walking, Pilates, yoga, or lower-intensity cardio can be excellent options when you’re feeling more fatigued.
And here’s the important part: your cycle is information, not a set of rules.
Not every woman experiences the same symptoms, and research doesn’t support a universal rule that everyone should drastically change their training based solely on cycle phase. Pay attention to your patterns and use them to guide your choices.
You don’t have to earn rest. You don’t have to prove anything by pushing through exhaustion.
Train with your body, not against it. 🤎

Address

17212 Van Wagoner Road
Spring Lake, MI
49456

Opening Hours

Monday	6am - 7:30pm
Tuesday	6am - 7:30pm
Wednesday	6am - 7:30pm
Thursday	6am - 7:30pm
Friday	6am - 7:30pm

Telephone

+5172421886

Website

http://thehivedanceandfitness.com/, https://www.instagram.com/thehivedanceandfitness?igsh=MTlwYjBxcTh3MWJ6&utm_source=qr

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