What’s not to love about High Intensity Interval Training? It’s a main part of our Inferno Hot Pilates Class, in fact the entire second half of class is dedicated to this effective method. As its name suggests, it involves high intensity intervals to ensure you get a maximum benefit from your workout. HIIT has claimed so much well earned fame because it boosts your metabolism while burning tons of calories in a short period of time, and there is even more benefit!
💪Burns calories and fat in a shorter period of time! Lots of us are pressed for time and HIIT is a perfect fit. Studies show that 15 minutes of HIIT burns more calories than an hour on a treadmill. In IHP, we do HIIT 4 times in the 4 minute Tabata method which is equal to 30 minutes on a treadmill, multiply that by 4!
💪Lose fat and not muscle! FOlks trying to lose weight often lose muscle instead while doing a steady cardio workout. HIIT involves weight training by using your body’s own weight for resistance during the movement. Therefore, the muscles continue to gain strength while the cardio burns the fat.
😅Builds endurance!- HIIT when a muscle is stressed it adapts and improves its function. This increases your endurance. You’ll notice in class that you in a few weeks you can finish each set of burpees without a break and even go faster in mountain climbers!
😅Effective Energy Use! During HIIT we go hard and then rest again and again. During these intervals, your body learns how to recover efficiently and your body’s energy systems each take over to do their job. During rest your body removes waste from your muscles and quickly gets your breath under control. These actions prep you to complete the next round with enough energy.
💪Boosts metabolism and Burn Calories for Hours! HIIT increases oxygen consumption. Also known as afterburn, EPOC (excess post-exercise oxygen consumption) is the increased rate of oxygen intake following strenuous activity. This excess oxygen consumed helps increase your rate of metabolism anywhere from 3 to 24 hours after a session of HIIT, so you burn more calories at a faster rate.(🍕pizza anyone?)
💪Various Exercises! A benefit to HIIT is the great array of exercises you can do to get the benefit. Your teachers formulate the class to challenge you, keep you on your toes, and have fun while doing it.
😅No weights needed!– HIIT workouts utilize your own body weight, so the exercises we use can change easily. In fact, weights can sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.
😅Improved Heart Health! HIIT cardio makes your heart more efficient by getting oxygen to the muscles more quickly. It puts less stress on your cardiorespiratory system than long intense cardio workouts. Your heart gets stronger so that it doesn't have to work as hard to pump blood, increases your lung capacity and helps reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.
💚Challenging For Everyone! At QCY we all exercise together and we can! HIIT workouts allows the seasoned athlete a new challenge and the ability to continually go to your edge. It gives beginners a quicker way to see results. Your teachers are constantly pushing you out of your comfort zone, so there is always a new place to strive to and more endurance to build, no matter what your level!
What are you waiting for? Come give HIIT a try!
You’ve probably heard Inferno Hot Pilates (IHP) is a low impact HIIT workout. There is bumpin’ music and lights which makes it fun, but WHAT is it really all about?
The yoga we teach is the most therapeutic and effective yoga that exists. If you’ve already tried the yoga, you’ve felt some of the immediate benefits like weight loss, better mood, increased sleep, increased range or motion or lower blood pressure. The yoga optimizes your body’s health and brings everything into homeostasis. Here I will break down the most common therapeutic side effects in this incredibly healing series.
A straight leg is the foundation to several postures in the Bikram Method, the concept is simple and still I field the most questions in regards to it. It’s all about your buns!
You should lock your knee because it is anatomically the safest and most therapeutic position for all of your leg joints. In particular, it creates eustress (beneficial stress) for the knee joint.
An authentic community of compassionate people who feel content with themselves.
At Queen City Yoga we help as many people as possible feel better through awesome teaching, incredible support, and authentic communication.
Honesty- Always be fair and straightforward.
Community- Honor the pursuit of our shared interest.
Equality- Maintain equal status, rights and opportunities for all humans.
Vulnerability- Be courageous and open.
Discipline- Follow the Royal Code without hesitation.
Love- Express great interest and pleasure whenever possible.
“Because true belonging only happens when we present our authentic, imperfect selves to the world, our sense of belonging can never be greater than our level of self-acceptance.” – Brene Brown
I agree to follow this code because I want to be an active part of this royal community and help improve my life and the lives around me.
1. Sign in at the desk before entering the Hot Room.
2. Make room for your friends in the Hot Room (make 5 rows of 12 and keep the French doors a mat free zone)
3. Be ready to sweat and on your mat before your teacher enters the Hot Room (in the rare case that you are late, come in quietly and we will happily make room for you).
4. Stay on your mat until your teacher exits (in the rare case that you need to leave early, let your teacher know and we will teach you how to do this for maximum benefit).
5. Rinse in the shower for 2 minutes maximum (your friends are waiting)
6. Smiling helps new people who are nervous feel welcomed (never use a face that would scare small children)
7. Ask for Help (we can solve nearly anything!)
Since I began teaching Hot Yoga in 2002, I’ve been asked about the heat.
Why the heat?
Does it have to be 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!
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!
COST TO PARTICIPATE: $20*
This entrance fee includes 3 workshops:
Hot Exercise Nutrition
Yoga Posture Anatomy.
Accurate IHP Exercises.
*Classes not included
Here comes the New Year!
Get ready to feel AWESOME!!
OPEN HOUSE Saturday 01/05/19
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
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.
Squeeze at the top. Squeeze at the bottom.
No back bend. Keep Your shoulder blades on the floor. Neutral Spine.
MAKE IT BURN
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
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
“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.
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.
Saturday 9/15 & Sunday 9/16
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…
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 Brownread more