FITNESS CLASSES

We move our bodies while inviting the Holy Spirit to come and move in us.

Scripture, prayer, and praise to the One in whom we “live and move and have our being” (Acts 17:28) is a part of every class.

  • LONG & STRONG: This is my favorite way to move together! Elements of yoga, pilates, barre, tai chi, and good old gym-class kind of stuff like squats and pushups are carefully choreographed to 60 minutes of great music. The end result is a total body workout that increases both strength and flexibility, leaving you feeling long, strong, and oh, so glad you came.

  • CARDIO STRONG: This 60 minute class gets the heart pumping and the muscles burning! Dance aerobics, drumsticks, kickboxing, step aerobics, boot camp--anything goes as long as it is fun and gets the heart rate up! Strength training focuses on high repetitions using light hand-weights, resistance bands, and body weight for a fantastic total body workout. And of course the cherry on top is some flexibility work at the end.

  • CARDIO KICKBOXING: This 50 minute class is similar to Cardio Strong but leans heavily on kickboxing style movements for both cardio and strength work. It is a great way to get out your frustration and leave it all before the Lord!

  • Classes are held in my home studio in southeast Cedar Rapids near the Mt. Vernon Rd. Hy-Vee. After booking a class you will get a confirmation email with the address, parking info, and how to enter the studio.

  • For Long & Strong classes wear comfy clothes and bare feet! (Socks with grips work, too). For Cardio or Tone classes workout cloths and tennis shoes will do the trick!

  • You are welcome to bring your own mat or use one of my Manduka PRO mats. A water bottle is a good idea but should you forget, I’ll have water bottles available.

  • Then congrats to you for being brave and trying something new! Every move we do has numerous options so that you can find what works for you—that sweet spot where you are challenged but are able to find success. It might feel awkward at first and take a few classes to find your groove, but from the very start, take heart knowing that if you are moving, you are doing it right and you will reap the benefits of making movement part of your day.

  • Currently classes are being offered at the introductory price of $10 for a single class. Occasionally, multi-class sessions will be offered at a discount. Click on Book a Class to go to the scheduling page and see what is currently being offered.

  • Long & Strong and Cardio Strong playlists are just over 50 minutes. When you add in a few minutes of instructions, a devotional introduction, and prayer to start us off, plus some time chatting with your new friends at the end, you can expect to be here about an hour. Tone & Stretch classes are 45 minutes.

  • I don’t know about you, but I like to know what to expect in a class. I design my Long & Strong classes to follow the same basic format so you always know what to expect. Here is the basic structure of a Long & Strong class:

    Track 1 - breathe

    Tracks 2 & 3 - warm-up and flow (7-8 minutes)

    Tracks 4 & 5 - lower body strength and balance (8-9 minutes)

    Track 6 & 7 - core strength (7-8 minutes)

    Track 8 - upper body strength and stretch (4 minutes)

    Tracks 9 - 11 - flexibility work (15 minutes)

    Track 12 - rest (5 minutes)

    In Tone & Stretch classes you can expect 45 minutes of strength work followed by 15 minutes of flexibility work.

    Cardio Strong is an interval style class where tracks alternate between cardio bursts and strength work, ending with a 15 minute focus on flexibility.

  • My current Long & Strong playlists include:

    ABIDE

    FOR THE BEAUTY

    Scripture at the start of class and revisited throughout invites us to settle our minds on the truth surrounding these themes. Some of the songs have lyrics that support the theme and others simply add to the overall feel of the class. The more you do each class, the more comfortable you will be with the movement and improvement will be obvious.

    The other class types are not currently built around themes but are still centered in scripture and prayer.

  • If you aren’t able to make a class you have signed up for, you’ll be able to rebook it for a different time by clicking the “cancel or reschedule” button on your confirmation email. If you aren’t able to reschedule at the time, you can cancel and I’ll send you a coupon code to use to reschedule when you are ready to. However, if you simply don’t show up, there will be no refund or rescheduling option. Please reschedule as soon as you know you won’t be able to make it.

  • Sigh. I love snow, but it can cause trouble, especially at our house. We live at the bottom of a hill that is low priority for the city plows and our long gravel drive becomes snow-packed. When weather is bad I’ll go ahead and cancel class, but if the situation is safe for people with snow hardy vehicles, class will be held. However, if you are not comfortable venturing out, feel free to reschedule.