Bring a friend and come sweat with us Thursday, August 10th from 3:00 pm – 8:00 pm when we host Queen City Sweat with lululemon Athletica Buffalo.
Our training team will be offering complimentary Semi-Private personal training sessions and Team Training classes all evening beginning at 3:00 pm.
After your workout head next door to enjoy delicious post sweat treats compliments of D’Avolio.
Call 716-625-4483 or email firstname.lastname@example.org to reserve your spot today.
TEAMWORK MAKES THE DREAM WORK
Get a taste of our exciting Team Training class formats. Bring a friend and join us for a fun, challenge inspired holiday workout that is sure to make you sweat. Call the club to reserve your spot, 625-4483.
When: Tuesday, July 4th 2017
Class Times: 9:00 am
Fee: Free for members & guests
July 4th Club Hours: 8:00 am – 12:00 pm
Pre-registration is required.
To celebrate D’Avolio officially opening its East Amherst kitchen location we are offering two feature noontime “Box” classes on Tuesday, June 13th and Wednesday, June 14th. This is a Hive Loves You event so it is FREE for members and $5 for guests. Space is limited. Please call 716.625.4483 or email email@example.com to preregister.
Box is a high energy total body circuit workout that incorporates endurance, strength and power training regimens. Box is designed using timed rounds of bag work, striking drills, core exercises, and intense metabolic intervals that will leave you sweat drenched and feeling like a warrior.
Bring a friend and sweat to our latest Team Training class. Afterwards, head next door to D’Avolio and treat yourself to the “Haymaker Pizza” personally designed by our training team. This delicious pie packs a healthful punch with fresh heart healthy ingredients.
It’s that time of year again, get ready to lace up and run.
This season we’ve handpicked 8 of our favorite local road races to train for, and run together. Don’t worry, if you’ve never stepped foot on a start line before our coaches are here to help you through every step.
There is no better way to start your summer off than with a goal and we’re ready to be your motivator! Running is a great way to get the heart pumping, the calories burning, plus everyone wants that runners high!
Our goal will be to help you race your pace, improving your average mile time each time we hit the streets. Three months from now we’ll have you rocking every run.
Hive Rock Your Run 2017 Series
Join Our Squad
For information on our Rock Your Run packages which include Run Club, Run classes & race fee’s contact our very own expert running coach Kathleen Granchelli, 716-625-4483 | firstname.lastname@example.org.
That’s right, we’ve made it affordable for you to work out with a personal trainer each and every sweat session. We are offering unlimited semi-private personal training plus access to our team training schedule for just $250 a month!
Sweat smarter with our team of top-of-the-line, nationally certified personal trainers. Work with the trainer of your choice or ask us to play matchmaker.
This is a limited time offer so get started today! Call 716-625-4483 or email email@example.com.
*minimum 2 month commitment
*enrollment fee applies to new members
$200 GET $50 OFF
$300 GET $100 OFF
$400 GET $150 OFF
Save on a la carte training sessions, new membership fees, class packs, gift card purchases and the latest activewear styles available in our boutique. All purchases of $150 or more will receive a FREE semi-private training session.
Visit our Membership page for a complete list of our club membership programs and pricing.
*offer not valid on current club dues
Guns & Buns is not a competition. It is your own personal journey to get your body ready for the summer season. Our in house body transformation gurus have put together a 60-day program guaranteed to strengthen and tone your Guns & Buns by the time the hot weather hits. So get ready, set… GO!
It’s This Simple
Guns & Buns team class description
This fun 60 minute metabolic conditioning class incorporates multiple muscle groups to get the most bang for your buck when targeting your guns and buns. The workout is programmed to be ideal for all fitness levels.
Members – $198
Non-Members – $248 (club access and classes included)
Contact a Hive personal trainer to begin your program today, 716-625-4483 or email firstname.lastname@example.org. Challenge begins 4.01.2017. Ask about incentives for early enrollment.
Deadline to enter is 3.31.2017
February 11th – 14th
Join us for some hot workout sessions this Valentine’s Day that will leave your body aching for more. Each member that checks in February 11th – 14th will receive a special gift plus a 30-Day Team Training Sweat Pass for a friend.
Shop your heart out SALE!
Save 30% off a la carte training sessions, class packs, gift card purchases and select styles from our boutique.
This is a Hive Loves You event so our featured classes are FREE for members & their guests. Space is limited. Limit one class per member each day. To register call 716-625-4483 or email email@example.com
8:30 – 9:30 HiveFit | Run – Kathleen
9:15 – 10:15 HiveFit | Cycle – Meredith
9:45 – 10:45 HiveBurn – Kathleen
10:30 – 11:30 Barre – Chloe
9:30 – 10:30 Glow Flow – Carly
8:30 – 9:30 HiveFit | Run – Kathleen
9:30 – 10:30 HiveFit | Cycle – Meredith
9:30 – 10:30 HiveBurn – Kathleen
6:00 – 7:00 HiveFit | Run – Kathleen
6:00 – 7:00 HiveFit | Cycle – Angela
9:30 – 10:45 Rock Your Flow – Carly
Candle lit, set to music and lightly heated, Glow Flow is an all levels power vinyasa designed to awaken your body and calm your mind. This class builds strength and flexibility while focusing on cultivating mindfulness and enhancing awareness.
Rock Your Flow
Lightly heated with a red-hot play-list, Rock Your Flow is an up-tempo, powerful and playful class with just the right amount of sweat and spirit. Create space in both your mind and body, connect deeply with your breath, all while lengthening and strengthening every muscle from head to toe.
At Hive our new endurance series classes are specifically designed to provide a challenging and energizing workout where everyone trains like an athlete regardless of fitness level. These classes go far beyond simply logging a few miles on the treadmill or having a dance party on bikes. Our team combines expertly structured intervals and smart purposeful training that merges all the endurance training components necessary to create a body that is truly HiveFit.
We feature three exciting HiveFit class styles; Cycle, Run and MultiSport. Our goal is to motivate, inspire, and challenge you with a fun and exciting classes that are not only daring and ambitious, but will have you walking away feeling confident, satisfied, and eager for more.
HiveBurn is the ultimate calorie burning workout experience. Your first class will have you leaving sweat drenched and feeling exhilarated all in the span of 60 minutes. The programming combines traditional HIIT style workout routines with both short burst and extended high-energy cardio intervals utilizing treadmills, bikes, and rowers. This workout is everything you need to take your body to the next level and realize your potential.
This Pilates and Ballet inspired total body workout utilizes the ballet barre to perform small isometric movements along with stretching to lift your seat, create sexy and defined shoulders and give you rock hard abs.
It’s Like Nothing
Begin your fitness journey in 2017 on your terms. No contracts. No pressure. We make getting started and sticking to it so easy “it’s like nothing”.
New Years Special Offer
Use the discount code SWEAT88 when you join Hive before January 31st and receive $88 off start up fees and get your second month FREE! As an added BONUS we will upgrade your membership to the next level for the first 4 weeks.
Let our collective staff of certified personal trainers and fitness professionals help you move, feel and look better in 2017.
Click here for a full list of our membership programs and flexible class packs.
By Aaron Baker,MS, ATC, SCCC, CSCS, Hive Ambassador
As a sports performance coach and a personal trainer, I can easily say the #1 question I get asked is “What should I be eating.”
Undoubtedly my answer is the same to every person, “if your looking for a nutrition plan read “The ABS DIET,” written by David Zinczenko.”
There are many important topics and concepts The “ABS DIET” delves into, but for the purposes of this blog there are three key concepts a person who reads this book should understand. Why eating 5 to 6 times a day is important for weight loss and maintaining a healthy weight, the importance of exercise, and what healthy food actually is.
First, the concept of multiple feedings in a day or grazing is nothing new. Basically it states by eating 5 or 6 times a day you are not allowing your resting metabolism to dip, which in turn burns more calories at rest, and burns more fat.
While the actual science of this has come under scrutiny over the years, I’ve seen this strategy work for many people. Whether you believe in this strategy or not one thing cannot be denied, the human body is a highly efficient organism and if you provide it with enough calories for your given activity level it will shed any unnecessary body fat.
Grazing also becomes important when talking about the concept of the thermogenic effect of food. Which states, there is an increase in metabolic activity in order to digest food consumed. So if you are eating multiple times a day, you are burning more calories through digestion than a person who eats twice a day. While the amount of calories burned here may be small, over a 3 month period it adds up.
Now, these concepts are very useful but only if your exercising and eating the right things. I may not agree with all of the things he recommends for exercise, but I do agree with him on the importance adhering to a routine and eating the proper foods.
Foods that are only low in calories and fat or sugar free should not by default be considered healthy food.
They are however a healthier option than their respective counterparts, so given the choice the right decision is obvious.
Instead healthy foods should provide the body with the proper vitamins and nutrients that assist in healthy weight loss, weight maintenance, boosting your immune system and promoting general health.
“The ABS DIET” provides a list of what the author believes are the best foods to eat. The book refers to these foods as “The Power 12.”
While these certainly aren’t the only pro healthy foods out there, they are a good start.
These are “The Power 12:”
Almonds and other nuts – Builds muscle, fights against obesity, heart disease, cancer, and high blood pressure
Beans and other legumes – Builds muscle, fights against obesity, colon cancer, heart disease and high blood pressure
Spinach and other green vegetables – neutralizes free radicals, fights against cancer, heart disease, stroke, obesity and osteoporosis
Dairy (Fat Free or Low fat) – Builds strong bones, fights against osteoporosis, obesity, high blood pressure, and cancer
Instant Oatmeal – Boosts energy, reduces cholesterol, maintains blood sugar levels, fights against heart disease, diabetes, colon cancer and obesity
Eggs – Builds muscle, fights against obesity
Turkey and other lean meats – Builds muscle, improves immune system, fights against, obesity
Peanut butter (Natural) – Builds muscle, fights against, obesity, muscle loss, and cardiovascular disease
Olive Oil – Lowers cholesterol, boosts immune system, fights against, obesity, cancer, heart disease, and high blood pressure
Wholegrain breads – Fights against obesity, cancer, high blood pressure, and heart disease
Extra protein (Whey) – Builds muscle, burns fat, fights against obesity
Raspberries and other berries – Fights against, heart disease, cancer and obesity
Obviously, not all nutrition plans are going to work for every body, but I do believe that the plan laid out in “The ABS DIET” provides a great nutritional foundation that can help most people achieve their goals.
So the next time you pick up something to eat, you should ask yourself, “how is this food helping me?”