September Accessory and Cardio Workouts are here! The workouts below are meant to complement the work we're doing in-studio during our semi-private and personal training sessions! These workouts are designed to be done on your off-days during open gym hours or at-home. If you're traveling, there also great. CARDIO GOALS FOR THE MONTH: Improve our airbike work capacity. The Workouts week 1: Test and record your time for a max calorie 10-min bike test. (We suggest taking a photo on your phone of the rower screen after you complete this). week 2: 20 Min EMOM Min 1: Max Calorie Bike (try and maint ..read more

The Rose Club is BACK! We will be delivering two on-your-own workouts every month to complement the work we're doing in our semi-private and personal training sessions in-studio! These workouts can easily be done during Open Gym or while you're traveling! There are suggestions on how to increase/progress week-to-week. CARDIO GOALS FOR THE MONTH: Improve our 500M Row Time The Workouts week 1: Test and record your time for a 500 Meter Row Sprint. (We suggest taking a photo on your phone of the rower screen after you complete this). Then, 1 Minute Work / 1 Min rest x 10 total sets (19 minutes) on ..read more

When I first started working out with a trainer - any sort of heavy strength training scared me. “I DON'T WANT TO BE BIG AND STRONG!” I’d proclaim. “I’M ONLY HERE SO I CAN EAT MORE LATER!” I’d joke. Lucky for me, my trainer laughed - and then handed me a heavy barbell. My competitive nature drove me to keep going - despite not being an immediate expert in strength training, or even remotely strong. The confidence boost I got from setting goals unrelated to how I looked - and then physically crushing them - was something I never imagined possible. Lifting became almost blindingly addictive. Th ..read more

So - you love THAT popular bootcamp class. Or Orange Theory. Running races. Hot Yoga. Soul Cycle. Insert the name of ANY fast-paced fitness endeavor that brings you TRUE JOY. The type of fitness class or activity you finish and think: That was FUN! I LOVED that class. I feel SO GOOD. Those bootcamp-style, butt kicking workouts that leave you pretty sweaty and tired. But in a good way. If that is your preferred way of working out - you go, girl. I see you. But here's the thing. Every day we are here on this earth - especially us women - our muscle mass is deteriorating. The scientific name is ..read more

Many of my clients are women. In fact, my entire studio here in San Francisco is focused on helping women feel better about themselves – both physically AND mentally. I want all my clients believing they are strong, capable badasses (because they ARE!) With that being said – I hear this often from new clients: “I want to get stronger, and lose weight, but not TOO strong. Not buff I mean… I just want to tone my muscles.” I like to break it down like this: If you continue to lose fat, but never add any muscle – you will only reveal a thinner version of yourself right now. I have been there. I r ..read more

You hear it often, right? Some say that if you’re strength training - you need to be eating adequate protein! But what does that really mean? Studies show that by eating more foods that include protein, you’ll be able to increase your strength faster and boost your metabolism. According to the research, women should be eating about 0.8 - 1 gram of protein for every pound of lean body mass. So for most women, a solid goal would be between 100 - 120 grams of protein per day. Let’s face it: protein powder can be a little...dare we say it… disgusting. If you’re overwhelmed by the 100 grams per da ..read more