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What’s up with the Heat?

Since I began teaching Hot Yoga in 2002, I’ve been asked about the heat.
Why the heat?
Does it have to this hot?
What’s up with the heat?

The heat is a tool we use to facilitate therapy.

At Queen City we have a state-of-the-art heating system.  We pull fresh air in, heat it, and then distribute it evenly throughout the room. We use an exhaust fan to pull out humidity and CO2 when needed.  This way, we create a “Hot Room” to passively warm your body and stimulate vasodilation versus hanging heaters above your head that heat objects (like bodies and water bottles) and destroy tissue and corneas.

Vasodilation is the widening of blood vessels.  The muscles in the blood vessels relax and widen, thus creating less resistance.  This increases blood flow, lowers blood pressure and heart rate and increases circulation. Increased circulation gets blood to areas quickly and helps remove waste just as fast. All of this optimizes your body’s function. We’ve got therapy folks!

When your body’s functions are optimal, everything is easier. Muscle contraction, balance and focus increase because trying to get all systems to fall into a succinct rhythm doesn’t distract your body. Imagine how difficult it is for the band to stay together when the drummer’s beat is erratic and the bass player is 2 measures ahead.  There is no way the guitarist can even attempt to solo over that mess.

In this heat, the body also experiences the slightest stage of hyperthermia; internal body temperature raises about .5 to 1.5 degrees.  It’s just enough to stimulate the increase of your “happy hormones”; dopamine, serotonin, oxytocin and endorphins. Oxytocin provides feelings of love and trust, which is why relationships boost our happiness. Dopamine is a “pleasure” hormone and is stimulated when we strive towards a goal. It helps motivate us to take action to achieve the goal so we can experience the pleasure of the reward. Serotonin boosts our mood and makes us more agreeable and sociable. Lack of it can cause irritability and depression. Endorphins block pain. They are the body’s natural painkillers.

Adjusting to the Hot Room can take time for us Vermonters. We aren’t used to the heat. That’s where your body’s natural cooling system comes in. Thermoregulation helps your body maintain a normal core temperature by cooling it down. Since your blood vessels are already dilated this assists the body’s process. Since we have an exhaust fan in the room, we pull out the humidity and that allows your body to release excess heat.  The more you practice you’ll find your body is ready for the Hot Rom and responds quickly.  You begin to sweat sooner, are less flushed in the face and don’t feel physically hot.

The heat is used as a tool to facilitate therapy and transformation. It is not a weapon and is never abused. We take our therapy and professionalism seriously at Queen City. Every teacher is trained to run the heat, even though it’s quite simple to manage it with a heating system that was expertly designed by a Mechanical Engineer.

Enjoy your time in the Hot Room as you naturally soak up the therapy!

Healthy Habits Challenge 2019

How  much  transformation are you looking for?

Join us January 09 to February 19 for this challenge that will cultivate healthy habits.
How does it work?
Sign up by 6am January 09.
Choose how many classes you’ll take during this 6-week challenge.
Put a star on the board for each class you take.
Get a raffle ticket for EVERY star.
Be entered in the raffle to WIN a YEAR of UNLIMITED YOGA & PILATES!

sign up

COST TO PARTICIPATE: $20*
This entrance fee includes 3 workshops:
Hot Exercise Nutrition
Yoga Posture Anatomy.
Accurate IHP Exercises.
*Classes not included

OPEN HOUSE Saturday 01/05/19

FREE CLASSES

register now

Here comes the New Year!

Get ready to feel AWESOME!!

OPEN HOUSE Saturday 01/05/19
FREE CLASSES

Save your spot

7:00 am Bikram Method Hot Yoga
9:00 am Inferno Hot Pilates
11:00 am Bikram Method Hot Yoga
1:30 pm Inferno Hot Pilates

Save your spot

Intro Special Sale-
Buy the $30 for 30 Days Intro Special for $20 for any first timer

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Bridges!
Help! They're so hard!!

October 15, 2018

(It's not a yoga bridge. That's a backbend!)

Bridges make your butt and abs strong which helps heal back pain.  They are the number one exercise used to heal distal and proximal hamstring injuries, like pulls, tears and even tendinopathy. Bridges strengthen the hamstrings, glutes, abs, pelvic floor and triceps muscles without any pulling, jarring, or high impact.  For many of us, it's the first time we find our pelvic floor.  I'll break it down to make it easier for you to do in class!

6 keys to bridges:
1.Maintain a neutral spine
2. Keep your feet under your knees
3. Engage your pelvic floor (pee muscle)
4. Use lateral breathing to maintain your abdominal contraction (squeeze from your pubic bone to your ribs)
5. Squeeze your glutes (buns tight)
6. Keep your shoulder blades ON THE FLOOR

Exhale Up.                               Inhale Down.
Lift.                                             Lower.  
Raise.                                         Hover.
Squeeze at the top.              Squeeze at the bottom.

No back bend.  Keep Your shoulder blades on the floor. Neutral Spine.

MAKE IT BURN

OPEN HOUSE: FREE CLASSES ON 11.24.18

SMALL BUSINESS SATURDAY!

REGISTER NOW

Small Business Saturday is on and poppin' on Saturday, November 24th. Join us for free classes and special sales the Saturday after Thanksgiving!

We love you all so much and are excited to show our gratitude to this amazing yoga community by offering free classes for you and your friends and family and special discounts on gift cards and accessories.

OPEN HOUSE Saturday 11/24
FREE CLASSES
Build-a-basket Retail and Gift Card Sale
Annual Membership Sale- $1105- 10 ONLY!
Intro Special Sale- $20


Save your spot in the free classes below!

9:30 Bikram Method Marla
12 pm Inferno Hot Pilates Autumn
2:00 pm Hot 26+ Alex

ONE DAY ONLY--SALE SALE SALE--ONE DAY ONLY

Build-a-Basket Retail and Gift Card Sale- buy 3 retail or GC items and get 20% off/buy 5 and get 25% off/ buy 7 and get 30% off

ONLY 10 OF THESE FOR SALE--Annual Membership Sale- $1105- includes a private lesson/15% off retail/1 Waymat--ONLY 10 OF THESE FOR SALE

Intro Special Sale-
Buy the $30 for 30 Days Intro Special for $20 for any first timer

REGISTER NOW

SHOULD I TRY A 30 DAY CHALLENGE??

September 18, 2018

Yes.

Give me 30 days, I’ll change your body.  Give me 60 days. I’ll change your life.”

Here’s the truth about transformation no one wants to tell you.

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How Do I Hydrate?

September 4, 2018

Being hydrated is a way to prepare for yoga and pilates classes.  If you are pounding water before class STOP! These 3 things will help you!

1. USE YOUR CHANGE PURSE!  What? Yeah.  My gramma always told me to keep my change in a change purse and I’d always have a “little something” if I was short on cash.  Water works in a similar way! How? Well, it takes about 60-70 minutes for water to hit your organs and be ready for use.  If you pound water before class, your body can’t even use it until you’re almost done. Put the water in WAY before. Start the night before class and/or during the day before you go.  That way your body has plenty of water to function when you add intense exercise. When you reach for your change purse, you want to hear it jingle.

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QUEEN CITY 2.0 OPEN HOUSE 9/15 & 9/16

August 31, 2018

FREE CLASSES
Saturday 9/15 & Sunday 9/16

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Optimized Pricing Starts 09/03/18
Wait, what about the membership I’m on?

August 23, 2018



EVERYONE HAS THE OPTION TO OPT-IN TO A SPECIAL $89/MONTH MEMBERSHIP  BY 09/16/2018!

Everyone?? Yes, you’ve got 2 weeks to let me know:
I want in on this rad deal! $89/month!

‍$99 Auto Membership is going out with the fanny pack this year!  We all love a good fanny pack, but it’s time to let it go.  If you just love your existing membership you’re  grandfathered in, so nothing will change, BUT we also have an AWESOME DEAL for you…

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Presenting Queen City 2.0

August 14, 2018



Queen City is bringing you more and bringing you our best.  We are adding 7 Inferno Hot Pilates and 2 Hot 26+ classes to our schedule on September 3.  We are adding Optimized Pricing by giving everyone the opportunity to Opt-in to our SPECIAL Auto Membership: $89/month.  Lock in by 09/16/18 and it’s yours!  It includes 15% off retail always, free childcare, $10 drop-in for your teens, and 3 buddy passes at time of purchase. Can be put on hold one time for 30 days EVERY year!
New Classes.  New Schedule. Optimized Pricing. Beginning September 3, 2018

"Vulnerability sounds like truth and feels like courage." — Brene Brown

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