News & Events

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|
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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|
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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|
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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|
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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|
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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|
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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|
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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|
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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|
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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|
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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|
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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|
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June 2024 Newsletter

Pride Month, Juneteenth, Community and Father's Day! June is PRIDE Month, a dedication and celebration of LGBTQIA+ rights and progress. It commemorates the Stonewall Uprising of June 1969 when LGBTQIA+ protesters stood up against police brutality and injustice. Stonewall is considered an important breaking point in a culmination of years of LGBTQIA+ activism. The first Pride marches were held in New York, Los Angeles, and Chicago on the one year anniversary of the riots. Today, Pride is celebrated in so many communities around the world that some places celebrate outside of June, so LGBTQIA+ people and their allies [...]

By |2024-06-04T13:38:29-04:00June 4th, 2024|Newsletters|
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Don’t Baby Your Back

Don’t baby your back! The cries of “I feel it in my back” or  “my back is sore!” can sometimes be heard around The Studio. And unless there is a sharp, sudden pain, or one that lingers for a long time - we say…that’s okay! Your back muscles, just like any other muscle group will get sore if you use them, especially if they’re weak. Sometimes we leave class and feel it in our abs or feel it in our shoulders, but it doesn’t seem to elicit the same response as when we feel it in our backs.  It’s been [...]

By |2024-06-04T10:12:33-04:00June 4th, 2024|Blog|
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May 2024 Newsletter

If our children are to approve of themselves, they must see that we approve of ourselves. -Maya Angelou Mother's Day, Mental Health Awareness Month, Hips, Knees & Ankles, Creatine We're celebrating Mother's Day Saturday, May 11th and Sunday, May 12th in collaboration with Putnam's Vine Yard! Send those Momma's into the Studio for class and then head over to Putnam's for a relaxing brunch (10am-4pm), Mother's Day Pop-up Market, Make a Bouquet, and yummy food and drinks. Present a screenshot of your class reservation at Putnam's and get 10% of your bar bill. Happy Mother's Day! You've [...]

By |2024-05-07T08:42:31-04:00May 2nd, 2024|Newsletters|
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April 2024 Newsletter

New Spring Schedule, Sexual Assault Awareness Month & WISE, Loaded Elbow CARs, Fusion VS Flow, and FD Tips & Reminders It's Springtime at the Studio and we are delighted to be rolling into this quarter with fabulous teachers and a thriving community. We're taking a minute to highlight and thank our newest teachers, Jess, Heather, Amanda, and Gwen who now have 3 months of teaching under their belts! You can catch Jess teaching Inferno Hiit at 6am on Mondays & 9am on Tuesdays. Heather's teaching Inferno Weights at 6am on Wednesdays. Amanda is teaching OHY Tuesday at 6:30pm [...]

By |2024-05-09T14:27:54-04:00March 31st, 2024|Newsletters|
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March 2024 Newsletter

Women's History Month & International Women's Day, March Matness, Supporting the Special Needs Support Center, and the Morning Mobility Routine This month we're celebrating Women's History Month and International Women's Day; donating late & no-show fees to the Special Needs Support Center in honor of World Down Syndrome Day on March 21st; discussing the importance of recovery; brushing up on our Morning Mobility Routine; and going green for St. Paddy's Day. ⚠️ The Studio will be closed on Sunday, March 31st. ⚠️ For Women's History Month we're celebrating the work of Chrissy King author of The Body Liberation Project; [...]

By |2024-03-04T14:17:47-05:00March 2nd, 2024|Newsletters|
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March Matness at The Studio

  The Studio March Matness Overview: Pick a partner and decide on a fun team name! Sign up at the front desk before the spots fill. There are 32 spots total, these are The Sunday Selection. We will divide the teams into East Coast and West Coast 16 against 16 (8 brackets). Each week your team will compete for points by completing Challenges, including the Point Bomb Challenge (PBC). Challenges will be emailed weekly and posted at the Studio on the March Matness Sheet where you will also find which team you’re competing against. Fill out the sheet with your [...]

By |2024-06-04T09:41:13-04:00February 29th, 2024|Blog|
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February 2024 Newsletter

Black History Month, Valentine's Day, Fuel For Class, Big Toes & Glutes February is Black History Month and the theme this year is "African Americans and the Arts." What better way to celebrate than to highlight our friends at JAG! We know, we know- we talk about JAG A LOT- but they are bring incredible work to our community by serving as an Artistic Sanctuary for Black Creatives in the American Theater located right here in White River Junction. AAAND Jarvis is a longtime member of the Studio! We're super excited for their new endeavor with The Drinking Gourd: [...]

By |2024-02-05T12:05:19-05:00January 31st, 2024|Newsletters|
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Dr. Monea: Racial Justice Trainer, Speaker & Yoga Teacher

Our Annual Staff Training on January 4th focused on Antiracism led by Dr. Monea. Dr. Monea, a racial justice speaker, trainer and yoga teacher, guided us through many thought-provoking activities over Zoom, including examining our role in systemic racism, while outlining key points in the antiracism learning journey like; take the lessons and leave the stories, expect & accept non-closure, listen for understanding, and anticipate impact. We chose this particular training to deepen our awareness of systemic racial inequities, the power of privilege, and how to build trust across racial, gender, cultural, and physical differences. These trainings help us to [...]

By |2024-01-29T16:42:35-05:00January 29th, 2024|Blog|
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January 2024 Newsletter

CONNECT. HEAL. GROW. In 2023, the Studio donated $8,000 of no show/late fees to local non profits serving our community. These are incredible organizations doing amazing things; check out who they are and what they do in our latest blog post. We also set aside a portion of our fees to provide financial assistance to anyone who can't afford a membership. Please make sure to read our policies and procedures - we have updated a few and highlighted previous policies that are important for members to know. Our policies and procedures help us to align & uphold our [...]

By |2024-01-07T17:17:15-05:00January 6th, 2024|Newsletters|
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2023 Donation Recap

In 2023, the Studio donated a total of $8,000 to local non-profits and organizations. We have amazing projects happening in our area and feel incredibly lucky to be able to share our support for these organizations.Thank YOU for being a part of our community and sharing in our core values, mission and vision. In addition to being able to contribute to these organizations, the studio also sets aside a portion of no show/late fees to support people in need of financial assistance towards a Studio membership.   Sharing and Caring Food Pantry; WRJct, VT During the month of September, we [...]

By |2024-01-02T13:21:37-05:00January 2nd, 2024|Blog|
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December 2023 Newsletter

🌟LIFTing into the New Year🌟 You need to lift weights! Full stop. Skeletal muscle is the organ of longevity. (Don't believe us? Check out this podcast with Dr. Gabrielle Lyon and Erin Holt). Loss of muscle mass, strength and function starts at age 30 at a rate of 3-8% per decade and increases after the age of 60. How can we slow that roll? Resistance training for strength (ie lifting heavy) and adding in short, intense bursts of activity (ie Inferno Hiit) are effective. Let's face it, your athletic performance and independence in advanced age are dependent on [...]

By |2023-12-04T12:00:34-05:00December 2nd, 2023|Newsletters|
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November 2023 Newsletter

THANKSGIVING SCHEDULE & FINDING BALANCE Our Thanksgiving Holiday schedule; Thursday 11/23: 7:30am Inferno Weights (45), and 9am The Yoga (90 mins); Friday 11/24: 9am Fusion and 12pm Inferno Weights (45). *No evening classes on 11/23 and 11/24. Have you ever noticed that there’s a pattern to the Studio’s schedule? Yep, a whole lotta thought and planning have gone into curating a schedule that serves an important purpose for you! Our schedule is structured so you can maximize your membership AND your fitness goals. If you want to get in shape, feel good in your body, be strong and [...]

By |2023-11-05T19:34:39-05:00November 3rd, 2023|Newsletters|
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October 2023 Newsletter

Self Care and Workout Recovery Autumn is the time of cooler air, late harvests, soft light, extra layers when we step outside. It's also the perfect time to check in with your self care and workout recovery. Simple things like hydration, eating nourishing foods, getting good sleep, taking time to see friends, and walks in the woods can all fill that self care cup. Whatever balance you're striving for, we're here to help you meet your goals and feel your very best! Here's a quick list of self care actions to consider as we head into the winter [...]

By |2023-10-02T11:40:35-04:00October 2nd, 2023|Newsletters|
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September 2023 Newsletter

🌻Fall in love with the hot room again!🌻 A few reminders/general guidelines as we kick off the fall schedule and welcome students back into the hot room this season: Pre-registration is still required for all classes; Cancellation is 2 hours before class start time, or incur a $15 fee; No-shows will be charged $15; Two minute showers (your friends are waiting); The doors lock at the start of class, no exceptions; and, a NEW(-ish) guideline; doors will open 15 minutes ahead of class time and we ask that students depart within 15 minutes of class ending. Thank you for your [...]

By |2023-09-03T16:18:39-04:00September 3rd, 2023|Newsletters|
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August 2023 Newsletter

Sweet Summer Days! SUMMER ANNOUNCEMENTS: 🍉THE STUDIO IS CLOSED AUG 21-27TH for a little R&R🍉 Popsicles are back! Take 15 minutes to improve your mobility with CARS. Community reminders and notes from the front desk. JAG needs our support! Improve your mobility with this 15 minute morning routine Just 15 minutes to improve your joint mobility!! The morning routine, created by muskuloskeletal expert, Dr. Andreo Spina, is part of a comprehensive joint training system (which includes our fave, Kinstretch) and is based in scientific principles and research. Here, Maeghan and Julia lead your through CARs (Controlled [...]

By |2023-08-04T13:34:06-04:00July 31st, 2023|Newsletters|
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July 2023 Newsletter

🌻Summer at the Studio!🌻 The Morning Routine Just 15 minutes to improve your joint mobility!! The morning routine, created by muskuloskeletal expert, Dr. Andreo Spina, is part of a comprehensive joint training system (which includes our fave, Kinstretch) and is based in scientific principles and research. Here, Maeghan and Julia lead your through CARs (Controlled Articular Rotations) in each of your joints. Do this routine every damn day! It only takes 15 minutes to manage inflammation in your joints, improve healing, and maintain a healthy range of motion. Move slowly and if you come across closed angle joint [...]

By |2023-11-05T09:48:02-05:00July 7th, 2023|Newsletters|
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June 2023 Newsletter

Pride Month, Juneteenth, Father's Day, New Summer Schedule, Kinstretch! So much going on this month! June is Pride Month, commemorating the Stonewall uprising of June 1969 when lesbian, gay, bisexual and transgender (LGBT) people in New York stood up against police brutality and injustice and demanded fair treatment. Throughout Pride Month, LGBT people and their allies celebrate their accomplishments achieved since Stonewall, but they also advocate for what needs to be done in order to secure full equal rights and non-discrimination in their own countries and in solidarity with LGBT people elsewhere, in situations where anti-LGBT discrimination and violence [...]

By |2023-06-04T20:22:44-04:00June 4th, 2023|Newsletters|
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May 2023 Newsletter

HeYo Mommas, Mental Health Month, Knees, Ankles & Toes, and Positive Tracks!! We applaud you mommas and all you mothering folk out there. Seriously, if you're caring for kids, grandkids, fur babies, or other creatures in your life we're here for you! We're psyched to help you keep your body and mind healthy so you can continue to show up for all those loves in your life. Exercise has been scientifically proven to improve mental health and May is Mental Health Awareness month. This month at The Studio we're getting jiggy with knees, ankles and toes and we're [...]

By |2023-05-11T10:56:00-04:00May 10th, 2023|Newsletters|
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