News & Events

April 2026 Newsletter

For a long time, fitness recommendations have looked the same across genders. The majority of fitness research in the past was done on male bodies – with women perceived as just smaller versions of men – they simply scaled the recommendations for size. Thankfully the landscape has changed, women specific hormone profiles are being studied; and it turns out our needs, strengths, weaknesses and therefore recommendations are much different from males. Shocking, we know! Check out our full newsletter to learn more about optimizing your training by synching up with your cycle. Periods intermittent or no longer? Check out [...]

By |2026-04-03T12:07:11-04:00April 3rd, 2026|Newsletters|
Read More

March 2026 Newsletter

Movement is the epicenter of our work.  Approximately 80% of American adults and teens do not meet the recommended weekly guidelines of at least 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening exercises per week (according to the CDC). Only 24% of adults meet these guidelines. The result? Increases in mortality and huge increases healthcare costs ($117 billion annually). Any kind of movement counts towards physical activity, but the trifecta is aerobic, strength, and mobility. Ideally you're getting at least 20-30 minutes of aerobic activity daily and two days of strength training; that's about 5 days [...]

By |2026-03-07T11:43:55-05:00March 3rd, 2026|Newsletters|
Read More

February 2026 Newsletter

Community! Whether you're a believer or not, there's some kind of magic to group fitness. It's been around a long time, but this type of community building that we have a the Studio is certainly unique. This month we're highlighting our Community Core Value AND celebrating 100 Years of Black History Month. We're also taking a deep dive on our signature The Yoga class and marking Valentine's with a little 'treat yourself' 25% off sale. Got some funky feet, or an ankle or knee out of whack? This month we're focusing mobilizing & strengthening those lower limb joints in [...]

By |2026-02-10T14:21:38-05:00February 8th, 2026|Newsletters|
Read More

December 2025 Newsletter

We're celebrating the holidays AND our 15th Anniversary this month! We're so excited to share this milestone with you by taking prices back to circa 2010! Snatch up your 10 class pass for $110, 20 classes for $220, or your annual membership for $1500 (prices for the annual will increase to $1650). Join us on Saturday, Dec 13th to celebrate with special candlelit OHY and cocoa after class. Want to learn more about the evolution of your favorite Studio? Read Our Story. This month we're taking a good look at MOBILITY. Your mobility is key to living long and [...]

By |2025-12-02T17:39:40-05:00December 2nd, 2025|Newsletters|
Read More

Talk To Me About Mobility

Talk to Me About Mobility As we age, most people know we lose muscle, but what often goes unnoticed is how quickly mobility declines, too. While muscle mass typically decreases by about 3–8% per decade after age 30, research shows that key mobility measures like gait speed and joint range of motion can drop even faster, especially after our mid-60s. That loss of fluid, confident movement is what makes everyday tasks, getting up from the floor, stepping off a curb, twisting to grab something from the backseat, feel harder than they used to. It’s also one of the biggest contributors [...]

By |2025-12-02T09:24:46-05:00December 2nd, 2025|Blog|
Read More

November 2025 Newsletter

It's November; cooler days, longer shadows, and cozy layers. We're ushering in the season with heat, some nourishing yoga, and practicing gratitude. If you're working hard all week in and out of the hot room, make sure you're taking some time to rest and recover. Consider alternating your HIIT and Weights classes with one of our yogas; Yin, Flow, The Yoga or OHY. We guarantee this will leave you feeling better and improve your fitness gains. Yes, we love HIIT! It's the BEST class for (re)starting your exercise journey. Learn more about HIIT and its benefits in this month's [...]

By |2025-10-28T13:05:14-04:00October 27th, 2025|Newsletters|
Read More

October 2025 Newsletter

Mobility, longevity, resilience, healing and better health? Yes, please. Let's talk about yoga! Our yoga classes offer a unique experience, shaped by our collective 30+ years of teaching and passion for continuous learning. We don't adhere to a single guru, method, or style; instead, we've evolved, embracing the diverse experiences that have brought us to where we are today. With four different yoga classes on the schedule, there's something for everyone! Our FRC Focus this month is ribcage, scapula and breath. We're psyched to get those scaps unstuck, ribcage expanding and breath flowing. Join us in Kinstretch & watch [...]

By |2025-11-04T10:18:39-05:00October 3rd, 2025|Newsletters|
Read More

Yoga at The Studio

The Studio Yoga Classes Mobility, longevity, resilience, healing and better health? Yes, please. Let's talk about yoga! Our yoga classes offer a unique experience, shaped by our collective 30+ years of teaching and passion for continuous learning. We don't adhere to a single guru, method, or style; instead, we've evolved, embracing the diverse experiences that have brought us to where we are today. With four different yoga classes on the schedule, there's something for everyone! We began as a Bikram yoga studio, where we were deeply committed to that community and its leaders, believing there was one way to teach [...]

By |2025-11-04T10:05:00-05:00October 3rd, 2025|Blog|
Read More

New Class! Strictly Strength

New Class! Strictly Strength We're kicking off a new class this fall! Everyone has something to gain from resistance training and improving joint strength, control and capacity, but not everyone is into the party vibe of our high intensity weights classes. Strictly Strength combines our love of Kinstretch and Weights to create a workout that offers a unique and impactful experience.  Strictly Strength begins with a 15-20 minutes of warm up/priming joints, using FRC principles (think CAR’s, isometric hold, pails and rails) followed by 25-30 of strength training, with minimal cardio, focusing on the joints that were prepped for the [...]

By |2025-08-29T12:00:48-04:00August 29th, 2025|Blog|
Read More

September 2025 Newsletter

🍁FALL🍁 in LOVE with the hot room all over again! With these cooler days, new fall schedule, and kids back in school, it's a great time to start building your fitness routine. We've got some tips for building a routine and keeping consistent in our newsletter and on our blog this month. Our new schedule for the fall is out! See what fits with your schedule. Changes include: Weds 6:30pm 45 Min HIIT; Thurs Yin is back; Friday 6am 45 min Weights; Sat 7am 45 min HIIT; Sat 10am NEW! Strictly Strength; Sun 7am will be back in October. [...]

By |2025-11-04T10:19:01-05:00August 28th, 2025|Newsletters|
Read More

August 2025 Newsletter

We're thrilled to be back and open again! After a pause while our space was repaired and  cleaned due to water damage, we are up and running. Our late summer schedule has all the classes you love and opportunities to try something new (Sculpt, anyone?). We all know that hydration is key to feeling good in and out of the hot room, but sometimes we may forget how important it really is. We're diving into the whys & hows of hydration this month and mixing up mocktails to keep things spicy! Do you experience pain in a deep squat [...]

By |2025-11-04T10:19:21-05:00August 4th, 2025|Newsletters|
Read More

July 2025 Newsletter

It's the Dogs Days of Summer! We hope you're out there enjoying the sunshine, the water, and your people. A head's up for the month August, we'll be pairing the schedule down to give staff & teachers time to rest and recharge. Let's Fuel UP! Ever wonder what to eat before and after a workout to optimize your time in the hot room? We want to ensure you get the best possible experience on your mat and that starts with the energy you bring to it. Having some food (and hydration) on board- whether it's protein powder in your [...]

By |2025-11-04T10:19:41-05:00July 6th, 2025|Newsletters|
Read More

The Studio Functional Range Conditioning (FRC) Library

  FRC: Spine Mobility starts with the spine. The spine is the vertical network of bones, muscle and tendons that work in 6 movements; flexion, extension, lateral flexion (R/L) and rotation (R/L). It's divided into 3 parts; cervical (neck), thoracic (mid-back), and lumbar (low back). We'll be exploring spine mobility and strength in Kinstretch and weaving spine-focused movements into our yoga classes. Got a back that's out of whack? Check out these spine-specific exercises your can do at home and join us for Kin every Wednesday at 9am. Your body will thank you!   SPINE Mobility Jefferson Curls FRC: Hips [...]

By |2025-12-04T12:08:35-05:00July 4th, 2025|Blog|
Read More

June 2025 Newsletter

Let's mix it up! Variety in fitness not only keeps things interesting, it prevents plateaus, improves performance, and reduces risk of injury. Variety- whether it's your routine, which exercises you do, the intensity at which you do them- continues progress. We offer a range of classes at the Studio to keep things fun and continually challenging so you can keep making gains and avoid adaptive resistance. Learn more in our blog about adaptive resistance. The SPINE is our focus for FRC this month. Jefferson Curls are a great way to nourish your spine and keep it healthy. Follow our [...]

By |2025-11-04T10:20:05-05:00May 29th, 2025|Newsletters|
Read More

Break the Routine, Boost the Results

Break the Routine, Boost the Results Looking to stay motivated, avoid plateaus, and keep seeing progress? Variety is the key! Mixing up your workouts doesn’t just keep things interesting—it improves performance, prevents injuries, and keeps your body progressing. At The Studio, we offer a diverse range of classes designed to challenge you in new ways and keep your fitness journey fresh. Whether it’s changing your routine, trying new exercises, or adjusting intensity, variety ensures your body doesn’t get too comfortable. Our bodies were built for dynamic movement—running, jumping, bending, squatting, reaching, and more. But modern life doesn’t give us the [...]

By |2025-05-29T12:27:55-04:00May 29th, 2025|Blog|
Read More

Female Specific Exercise Recommendations

Female-Specific Exercise Recommendations For a long time, fitness recommendations have looked the same across genders. Most of the research that has been done in the past was on male bodies - women were perceived just to be small men - just scale the recommendations for size and plug and play. Thankfully the landscape is changing, women specific hormone profiles are being studied and it turns out our needs, strengths, weaknesses and recommendations are much different from men. Shocking, we know!  We know more now, including that women can optimize their training based on their menstrual cycle. This information is enlightening [...]

By |2025-05-21T12:22:11-04:00May 21st, 2025|Blog|
Read More

Movement and Your Mental Health

MOVEMENT AND MENTAL HEALTH Movement and exercise can have significant impacts on mental health including reducing symptoms of depression and anxiety, improving mood, and enhancing cognitive function. Physical activity on the regular can release endorphins, boost self-esteem and provide a health coping mechanism for stress. At the Studio, we’ve also found that working out in a supportive, fun community of people with the common goal of being healthy for a lifetime goes a long way too. Other ways to improve your mental health AND boost your fitness outcomes*: Light & Dark Exposure– Morning sunlight (low solar angle) or artificial light [...]

By |2025-05-21T11:47:49-04:00May 21st, 2025|Blog|
Read More

May 2025 Newsletter

May is Mental Health Month! We're exploring the ways movement and exercise positively affect mental health. You can super boost your fitness AND your mental health with some simple lifestyle tweaks. Learn more about that on our full newsletter. We're celebrating all the MAMAS this month too. All you moms out there showing up and working hard- in and out of the Studio- we see you, we love you! HIPS don't lie...they tell us so much about our bodies and our mobility. As a rotational joint, the hip is imperative to our movement from the foundation of your stride [...]

By |2025-05-05T13:13:05-04:00May 3rd, 2025|Newsletters|
Read More

April 2025 Newsletter

For a very long time, fitness recommendations  been pretty homogeneous across genders, with women tending towards more cardio and men hitting the gym. Well, turns out, its way more complex than that! With the pulses of hormones in women's cycles and the definitive point (hello, perimenopause) at which age plays a factor, women's fitness choices have a huge impact on longevity, body composition, and cognition. Learn more about all of that in our section dedicated to WOMEN this month. We're focusing on SCAPS & RIB CAGE in Kinstretch this month! Exercises that target the scapula and surrounding muscles can [...]

By |2025-04-07T10:33:35-04:00April 6th, 2025|Newsletters|
Read More

March Matness at The Studio 2025

  A HUGE Thank You to the 2025 March Matness Sponsors: Indigo Women's Clothing Store Gift certificate from this woman owned local boutique that carries top brands in women's fashion, shoes and accessories. Located in Hanover, NH (you know her as Mia) Von Bargens Jewelry Gift certificate to explore the finest diamonds and artisan jewelry that the Upper Valley and Vermont have to offer. Locations in Hanover, NH, Burlington, VT, Stratton, VT & Stowe, VT (you know her as Julie) Gilberte Interiors A candle from the team at Gilberte Interiors, who spends time with home owners and their families listening [...]

By |2025-04-07T10:11:58-04:00March 13th, 2025|Blog|
Read More

EPIC Sweatfest 2025 with Positive Tracks

REGISTER FOR SWEATFEST 2025 ON SATURDAY, MARCH 29TH A few folks have asked, what is SweatFest, what does Positive Tracks do anyway? Great questions! SweatFest is an EPIC campaign to support Positive Tracks. Positive Tracks is a nonprofit organization that helps young people change the world using the power of sport! They help young people (ages 12-25)  build and lead their OWN athletic events designed to champion causes they care about most - so younger generations can spark positive change: starting with themselves, starting in their own communities. Sweating For Good® PT programming delivers cost-free coaching, tools and resources [...]

By |2025-03-13T11:02:24-04:00March 13th, 2025|Blog|
Read More

March 2025 Newsletter

IT'S MARCH MATNESS TIME! We're celebrating community & inclusivity with our friendly, annual March Matnesscompetition. This month we're doing our CARs- beep, beep! Controlled (slow) Articular (joint) Rotations are their fancy name, but they're a simple tool for assessing your mobility and they're our focus for this month! We're also highlighting our Core Value, INCLUSIVITY. Sign up for EPIC SWEATFEST 2025 Saturday, March 29th. Details below. MARCH YOUR CALENDARS Don't forget March is Women's History Month, the 8th is International Women's Day and the 21st is World Down Syndrome Day! The 2025 theme for Women's History Month is [...]

By |2025-03-13T11:25:57-04:00March 7th, 2025|Newsletters|
Read More

February 2025 Newsletter

❄️ Knees, Ankles, & Feet, Oh My! The Studio is your one stop shop for fitness and well-being, we've got some tips for making the most out of your membership. New classes on the schedule, we're celebrating Community and Valentine's Day with a sale on all red and pink items in our boutique! ❄️ The Upper Valley is a pretty darn special place. IYKYK. While we may not have the venues and night life you’d find in a city, there is one place where you can experience that urban vibe in a rural setting: The Studio. We’re your [...]

By |2025-02-10T11:05:34-05:00February 9th, 2025|Newsletters|
Read More

December 2024 Newsletter

🌟Holiday Schedules & Booking, Authenticity, Morning CAR Routine, Weights & Rest, Customer Appreciation Sale, Notes From the Front Desk🌟 Happy Holidays! We hope this seasons brings you joy, peace, mental wellness, and physical health. Check out our Holiday Schedules for changes & additions coming up. It's our busy season- That means NO more doubles!* Students signed up for two classes in one day will be taken out of both classes. This gives everyone a chance to get into class and is also kind, respectful and inclusive of others in our community. Hey, those are some our Core Values! Speaking [...]

By |2024-12-04T15:27:06-05:00December 4th, 2024|Newsletters|
Read More

November 2024 Newsletter

Thanksgiving Schedule, Inclusivity, Hip Hinge, Guest Passes & Cards, and Coat Drive We're giving thanks and feeling grateful this November! Check out our Thanksgiving Schedule and plan ahead. Last month we highlighted our Vision, this month we're shifting focus to our 5 Core Values; the first is Inclusivity. Let's dive in together on what it means to be an inclusive space in the fitness industry. We're hip hinging in forward folds, deadlifts, and all the time outside the Studio - wait, but what does the mean exactly and how is it different from a squat? Read more on [...]

By |2024-11-12T08:54:53-05:00November 12th, 2024|Newsletters|
Read More

October 2024 Newsletter

Our Mission, OHY, Indigenous Peoples Day, Sharing is Caring Food Shelf, SPINE, and Halloween! Our Mission at The Studio & the cornerstone of what we do everyday is to create a safe space where people are encouraged and supported to connect, heal, and grow through life changing classes taught by empowering teachers. Original Hot Yoga (OHY) was our first offering, its our tried and true, welcoming to beginners and veterans alike. This month we're talking about the importance of our mission, all our OHY Classes (there are 4!), and why we love them. Monday, October 14th is Indigenous [...]

By |2024-10-09T15:35:44-04:00October 9th, 2024|Newsletters|
Read More

September 2024 Newsletter

Welcome Back, Our Vision, Why We ❤️ HIIT, FRC Focus, College Student Pass, Fitness Teacher Training, Front Desk Reminders It's back to school and back to the Studio! We're welcoming new and returning members back to our diverse and compassionate community. First and foremost we're highlighting our VISION; our "WHY" behind all the work we do here. We're also talking about our foundational class, Inferno HIIT. Read about why it's a great beginner class and why we freakin' love it below. This month our FRC focus is shoulders, elbows and wrists. Got a junky shoulder or 2? Try [...]

By |2024-09-10T12:45:41-04:00September 10th, 2024|Newsletters|
Read More

Why We Love Inferno HIIT

Looking for a place to start or boost your fitness practice? You gotta try Inferno HIIT! This class is designed to get you fit quickly while having a freaking blast! Inferno HIIT is our foundational fitness class that is based on the proven research of Dr. Izumi Tabata, which means that the workout will improve your aerobic and anaerobic fitness levels without any of the guesswork. This heart-pounding class is thoughtfully and intelligently designed to hit all the marks so you can show up and know you are getting the best workout around!  It is designed to be both beginner [...]

By |2024-09-10T10:05:37-04:00September 10th, 2024|Blog, Inferno Hot Pilates|
Read More

August 2024 Newsletter

Studio Closed Aug 10-16th, Our On Demand Library, Full Body Focus, Biggest Summer Sale Evah! The Studio will be closed August 10th-16th for vacation! We will miss you in the hot room, but don't worry you can find your favorite kick ass yoga and fitness classes in our On Demand Class Library on Memberspace (diff than Mindbody!). It's free for current Studio auto-pay members. Not an auto-pay member? Access to the entire library can be purchased for $49 per month, with the first trial week FREE. So, give it a whirl! We will continue to focus on FULL [...]

By |2024-08-02T17:10:49-04:00August 2nd, 2024|Newsletters|
Read More

July 2024 Newsletter

New Summer Schedule, BINGO, Pride Events in WRJ, Smoothie Recipe, Full Body Focus, and the Weekly Unlimited Pass Option New schedule for Summer starts July 1! Hot Beats has moved to Thursday 6:30pm and no Yin class through the summer. Check our schedule for our 4th of July week changes. Legs 11! Just kidding, no numbers for this BINGO game just some really fun activities and classes to complete. Starting July 10th mark the box completed, first to fill 4 lines wins a Studio Water Bottle and a bundle of LMNT. Game ends July 28th. From raising the [...]

By |2024-07-02T11:40:30-04:00July 1st, 2024|Newsletters|
Read More