What is Functional Fitness?

At its core, functional fitness refers to exercises that mimic movements you do in daily life. These workouts involve full-body, multi-joint movements that improve strength, balance, flexibility, and coordination. Instead of isolating muscles, functional exercises train your body to work as a cohesive unit, making everyday tasks—like lifting groceries, bending to tie your shoes, or climbing stairs—easier and more efficient.

Functional fitness workouts typically include exercises like squats, lunges, deadlifts, and push-ups. These movements not only strengthen muscles but also improve stability, mobility, and joint health, reducing your risk of injury. The emphasis is on improving your body’s ability to move freely and perform daily tasks more efficiently!

You’ve probably done ALL of these functional fitness moves in LifeCYCLE classes (in the last week, let’s be honest).

• Squats: One of the best functional movements, squats engage the entire lower body and core, improving your ability to sit, stand, and lift.

• Deadlifts: This exercise strengthens your posterior chain (back, glutes, hamstrings) and mimics bending to pick something up off the ground, making daily lifting tasks safer.

• Lunges: Lunges enhance lower body strength, balance, and coordination, improving your stability when walking, climbing stairs, or changing direction quickly.

• Push-Ups: A great upper body and core exercise that replicates pushing movements, whether it’s opening a door or moving objects.

• Planks: Planks are excellent for building core strength, which is essential for maintaining proper posture and stability during any physical activity.

Functional fitness is for everyone. It doesn’t matter if you’re a seasoned athlete, a busy parent, or someone looking to improve their overall health. The key is to focus on movements that enhance the activities YOU do most in your life.  Next time you’re grueling through a workout at the studio, think about how much your body is going to thank you the next time you’re hauling groceries in from the car (In the least amount of trips as possible, of course).

My name is Kelsey and I have been home to the fitness world for most of my life. Currently, I am a cycling instructor for one of the most incredible communities I've ever been a part of. I grew up as an athlete and for the majority of my life have found moving my body as a way to cope with life's stressors. It wasn't until college, when fitness became one of those life stressors. Why? Take it to the gram. Yes, Instagram. Every social media app downloaded on my phone- Instagram, TikTok, Facebook, you name it. Somehow, without asking for it, some fitness guru will make it on my screen. Social media is home to millions of fitness influencers. This is where fitness for me gets a little sticky. Some share tips backed up by science, while others promote advice that is misguided and harmful. Some post tremendous progress and real results, while others provide us with unrealistic standards of perfection. This is a space for me to talk about it. I want to talk about what can make the fitness world feel impossible for a lot of us and I want to talk about how we can get back to the mindset that fitness IS for us and not against us. So why are we in the gym in the first place? Hint: It has nothing to do with those gym gurus online.

The Fitness Gurus in Question AKA Fitness For The Gram

Here's the thing, you can be confident and proud of your work and still fall short with one quick scroll and the comparison game. We are human and it happens. I think about Kelsey at 19, getting back into fitness after gaining that brutal freshman 15 (yes I was a victim). I think about how proud she was when she started becoming consistent again and finding cycling. But I also remember feeling defeated opening up a silly little app to see bodies that would truthfully never be mine. It is unreal how quickly a mindset can change. My pride turned into jealousy and disappointment right at my fingertips. I don't share these feelings for any other reason than I know that some of you have felt this too. Social media has established a high class, everyday comparison game for all parties. Personally, I have no desire to see photoshop on my feed (which honestly, is what we tend to see with these high profile fitness accounts). Now I'm not saying that every fitness advice you receive online is bad news. Ofcourse not! There are so many influencers that are body positive and have content that makes us feel seen. There are some inspiring people that I follow and adore their content. Look for the influencers and fitness experts that are cheering you on! The next time you see a post on your feed that has to do with fitness, I want you to ask yourself how it makes you feel. Does it make you feel empowered or does it leave you feeling small? Be honest and make a change if needed. Make your own damn fitness page. You deserve to take up space. Read the next three sentences.

Self love at any size.

Strength at any size.

Confidence at any size.

If the fitness account gives that energy, I think you're in the clear. If not, with all due respect, we don't give a sh*t what they have to say.

Take a moment to reflect: Why am I engaging in exercise in the first place?

AKA Fitness For Me

Here are the first five that come to my mind:

1. I want to adapt a healthier lifestyle.

2. I want to continue my fitness journey. I like seeing how far I've come.

3. Exercise is my outlet. It helps me get my stress and anxieties out (and I have a lot of those).

4. I like feeling strong.

5. It fills my soul with confidence.

Maybe your friend or family member influenced you to do it. Express your gratitude to them. They came through for you, just saying.

The list goes on and on. I hope.

I hope when you think of the reasons that you are exercising, they all lead back to you. And if right now they don't, this is your time to change and rework that. Your fitness should be all about YOU. There is nothing wrong with being selfish in your fitness space. It is your opportunity to show up for yourself in a big and bold way. I say this countless times- You can not show up for anyone else, until you show up for you. Your fitness journey should make you feel GOOD. Do not let those outside pressures of fitness stop you from finding healing in it.

How do I stay motivated and consistent?

It's tough, I know. The consistency is truly the most difficult part to establish. But how many times have you said, "Getting there is the hardest part." And it is! I, along with many cycling instructors, begin class by saying, "You've done the hardest part. You showed up and you're clipped in. Now, make it worth it." Remind yourself how satisfying it feels to accomplish something bigger than yourself. Remind yourself that your small wins are everything. Remind yourself that you were good enough long before stepping through the doors of your gym, but you are taking a leap to enhance yourself. On the days when you are having more difficulty staying motivated, phone a friend. Our people! Don't be afraid to lean on them when you need it. It doesn't hurt to join a fitness studio that hypes you up the second you step through that door (shameless plug).

So my strong, confident, badass readers...

What are you going to choose? The outside pressures of fitness or YOU?

Stay grounded and stay PROUD. You are making GAINS and there is nothing small about them.

🖤- Kelsey

@kelseybuckleyy

Follow Kelsey’s Blog, Life In My 20’s

Are you ready to take your spin and strength workouts to the next level? If you're hitting the saddle in at LifeCYCLE, you know that powering through those intense rides requires more than just pedal power—it requires proper nutrition, especially when it comes to protein.

In the world of spin and strength training, protein isn't just a side player; it's the star of the show. Just like your favorite spin instructor guides you through every climb and sprint, protein guides your muscles through the rigorous demands of your workouts.

Why is protein so essential? Well, think of it as the building blocks of your body. Proteins are made up of amino acids, which play vital roles in repairing muscle tissue, strengthening bones, and even regulating hormones and enzymes. Plus, when your body needs an extra kick of energy, guess what it turns to? You got it—protein. But here's the kicker: simply knowing protein's importance isn't enough. You've got to hit those protein goals, and aim for at least 100 grams per day to fuel your muscles optimally. Sounds like a lot? Not if you break it down.

Pro tip: Make every eating opportunity count. That means every meal, every snack—heck, even every nibble should include a protein source. Whether it's eggs at breakfast, grilled chicken at lunch, or a handful of almonds for a mid-afternoon pick-me-up, prioritize protein in every bite.

Now, let's debunk a common myth: "getting toned." Spoiler alert—it's not about magically sculpting your muscles into perfect definition overnight. What people often mistake for "toning" is the dynamic duo of losing body fat and gaining muscle mass. And guess what's key to that equation? You guessed it—protein.

So, next time you're tempted to skip the chicken breast or pass on the Greek yogurt, remember this: every bite of protein you take is a step closer to the stronger, leaner, and fitter version of yourself. Feed those muscles, and watch them flourish. Your body will thank you later.

🖤- Brooke

@mrsbjohnson

What in the what is a sound bath?

I’m so glad you asked! Emily here, and I had my first sound bath experience last month! From someone who doesn’t always get down with the moon cycles, burning sage or charging crystals (although I blame everything on Mercury in retrograde bc that’s real in my book) you could say I was just a tad skeptical.

What’s a soundbath….

“A sound bath is a healing practice that involves immersing yourself in soothing and harmonic sounds. It is a form of sound therapy that uses various instruments, such as singing bowls, gongs, chimes, and tuning forks, to create a tranquil and immersive auditory experience. Participants lie down or sit comfortably, allowing the sounds to wash over them, much like a bath for the ears.”

Sounds pretty hippy right? I was SHOCKED at how relaxing this experience was. You’re laying on a comfy table/bed, covered in a weighted blanket. You’re given an eye mask if you’d like, pillows for your head and a bolster for your knees. Once the gongs begin to play, you literally drift off into the abyss. The melodies and sounds bounce from all around you and you just…. let go. Afterwards, I felt lighter, grounded, centered and less chaotic in my thoughts and this feeling lasted about 8-10 days!

The Benefits of Sound Baths:

1. Stress Reduction: Sound baths are renowned for their ability to induce deep relaxation, helping to alleviate stress and anxiety. The calming sounds and vibrations can help quiet the mind, allowing participants to enter a state of tranquility and inner peace.

2. Improved Sleep: Many individuals struggle with sleep-related issues, such as insomnia or restless nights. Sound baths can promote better sleep by creating a soothing environment that encourages deep relaxation. The gentle sounds can help quiet the mind and release tension, leading to more restful nights.

3. Enhanced Meditation: Sound baths can serve as a powerful aid in meditation practice. The harmonic vibrations created by the instruments can help quiet the internal chatter, allowing for a deeper and more immersive meditation experience. The sounds act as a focal point, helping to anchor the mind and promote mindfulness.

4. Emotional Release: Sound baths have the potential to facilitate emotional healing and release. The vibrations from the instruments can help to release stagnant energy and emotions that may be held within the body. This release can lead to a sense of emotional balance and restoration.

5. Increased Mind-Body Connection: Sound baths offer an opportunity to reconnect with our bodies and cultivate a deeper sense of self-awareness. The vibrations and resonance can help to harmonize the body's energy centers, promoting a sense of balance and alignment.

Wanna give it a try? Check out The Center, Mind Body Sound here in Frederick and let me know if you go!

🖤-Emily

The Power of Morning Workouts

In our fast-paced world filled with responsibilities and commitments, finding ways to boost productivity comes in clutch! One super effective way {you know what we are going to say} is working out in the mornings! Incorporating morning movement into your routine can have a profound impact on your productivity levels throughout the day. Hear us out!

1. Enhanced Focus and Mental Clarity

Starting your day with a workout helps increase blood flow to the brain, providing a boost in focus and mental clarity. Exercise stimulates the release of endorphins. These happy little guys are known to improve mood and cognitive function. And according to Elle from Legally Blonde, “happy people don’t kill people”! By engaging in physical activity in the morning, you set a positive tone for the day ahead, so you can tackle the day with a clear and focused mind.

2. Increased Energy Levels

Exercise is a natural energy booster. By getting your heart rate up and increasing oxygen flow to your muscles early in the day, you'll feel more energized and ready to tackle whatever challenges come your way. This surge of energy can help you stay alert and attentive, making you more productive in both your personal and professional endeavors. Sign us up!

3. Stress Reduction

Morning workouts are a great way to kickstart your day on a positive note and reduce stress levels, leaving you better equipped to handle the inevitable sh*t storm that may arise during the day (ifkyk)

4. Improved Sleep Quality

Regular exercise has been shown to improve sleep quality, leaving you feel more rested and rejuvenated. Adequate rest is essential for optimal productivity and overall well-being. Again, please sign us up!

5. Establishing a Healthy Habit

By prioritizing your physical health and well-being early in the morning, you demonstrate a commitment to yourself. Over time, this habit can lead to improved self discipline and self trust, contributing to increased productivity in all areas of your life.

Take the first step towards a more productive day by embracing the power of morning workouts! Take a look at our morning line up and give it a try!

Want creative ideas to keep your kids happy and playing on the beach? Check out these ideas from Parent's magazine. 

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If you're looking for some YUM in the SUN, then take a look at these delicious and nutritious beach snack ideas. 

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A lot of the workouts we’ve put together for Summer Scorecard are also BEACH FRIENDLY!

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If you want a little something special to sip on. This summer check out these mocktail recipes from Delish. 

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Are you traveling to the beach this summer? Well here’s a quick and efficient 30-minute beach workout. 

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Have you tried out this trending and super-fun sport? Well, here are some tips to help you level up your game!

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When it's summertime, and you want to be outside enjoying the weather, you can try some quick and easy air-fried appetizers when you have unexpected guests. 

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So. Many. Benefits. from working out. Go ahead and add creativity to the list. So if you're feeling stuck and hoping for a lightbulb moment, try getting active. 

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While it may be true that in Louisville, Kentucky, there are two weeks of partying to lead up to a two-minute race, there are few American sporting events with as much history and tradition as the Derby. If you're curious how it's come to be so, check it out!

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If you're preparing to watch the Kentucky Derby this weekend, be sure you have the ingredients to make this cocktail paired with this famous event for nearly a century.

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While it's pretty apparent the horses are incredibly fit and powerful, the jockey atop them also has to maintain tremendous physical fitness. And many chose to spin, among other things. Take a look! 

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As if you need more convincing. Studies have shown that exercise can also help with your brain's health and memory. Check out this article from Harvard!

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You all are doing an amazing job of taking care of your bodies when you come and take a class with us. Heart health is crucial. Here are some other ways to protect your ticker!

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If you are curious about how much exercise per week is recommended, look no further. This article from the CDC gives their official answer. Here’s a hint: It’s three cycling classes and two strength classes ;) 

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