Newsletters

27 10, 2025

November 2025 Newsletter

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

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 [...]

Read More
3 10, 2025

October 2025 Newsletter

By |2025-10-03T13:14:01-04:00October 3rd, 2025|Blog, Newsletters|

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 [...]

Read More
28 08, 2025

September 2025 Newsletter

By |2025-08-29T12:40:03-04:00August 28th, 2025|Blog, Newsletters|

🍁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. [...]

Read More
4 08, 2025

August 2025 Newsletter

By |2025-08-06T10:02:51-04:00August 4th, 2025|Blog, Newsletters|

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 [...]

Read More
6 07, 2025

July 2025 Newsletter

By |2025-07-07T15:46:58-04:00July 6th, 2025|Blog, Newsletters|

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 [...]

Read More
29 05, 2025

June 2025 Newsletter

By |2025-06-03T09:03:37-04:00May 29th, 2025|Blog, Newsletters|

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 [...]

Read More
3 05, 2025

May 2025 Newsletter

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

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 [...]

Read More
6 04, 2025

April 2025 Newsletter

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

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 [...]

Read More
7 03, 2025

March 2025 Newsletter

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

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 [...]

Read More
9 02, 2025

February 2025 Newsletter

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

❄️ 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 [...]

Read More
4 12, 2024

December 2024 Newsletter

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

🌟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 [...]

Read More
12 11, 2024

November 2024 Newsletter

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

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 [...]

Read More
9 10, 2024

October 2024 Newsletter

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

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 [...]

Read More
10 09, 2024

September 2024 Newsletter

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

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 [...]

Read More
2 08, 2024

August 2024 Newsletter

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

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 [...]

Read More
1 07, 2024

July 2024 Newsletter

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

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 [...]

Read More
4 06, 2024

June 2024 Newsletter

By |2024-06-04T13:38:29-04:00June 4th, 2024|Newsletters|

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 [...]

Read More
2 05, 2024

May 2024 Newsletter

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

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 [...]

Read More
31 03, 2024

April 2024 Newsletter

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

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 [...]

Read More
2 03, 2024

March 2024 Newsletter

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

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; [...]

Read More
31 01, 2024

February 2024 Newsletter

By |2024-02-05T12:05:19-05:00January 31st, 2024|Newsletters|

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: [...]

Read More
6 01, 2024

January 2024 Newsletter

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

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 [...]

Read More
2 12, 2023

December 2023 Newsletter

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

🌟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 [...]

Read More
3 11, 2023

November 2023 Newsletter

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

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 [...]

Read More
2 10, 2023

October 2023 Newsletter

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

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 [...]

Read More
3 09, 2023

September 2023 Newsletter

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

🌻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 [...]

Read More
31 07, 2023

August 2023 Newsletter

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

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 [...]

Read More
7 07, 2023

July 2023 Newsletter

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

🌻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 [...]

Read More
4 06, 2023

June 2023 Newsletter

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

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 [...]

Read More
10 05, 2023

May 2023 Newsletter

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

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 [...]

Read More