Sweat Smarter. Join Us Today!

60-Day Runs, Buns & Guns Challenge

January 23rd, 2018

Runs, Buns, & Guns is not a competition. It is your own personal journey to be the best you. Our in-house body transformation gurus have put together a 60 day program guaranteed to strengthen and tone your total body before the warmer weather even hits.  So get ready, set… GO!

It’s This Simple

  • Set your personal goal to transform your Run, Buns & Guns in 60 days
  • Schedule and complete 1 semi-private session per week (8 total)
  • Attend 1 Run class and 1 Buns & Guns class per week
  • We will track your progress through 3 measurement points (beginning, middle & end)
  • Get social!  As you share your journey from start to finish, be sure to tag you social media posts with #hiverunsbunsguns.  This is your chance to share the excitement and inspire others.

Run Class
Interval training right on the treadmill. 45 minutes of continuous interval, tempo, and incline running for all levels.

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 – $298 (club access and classes included)
*Non-Members- stick around and we will wave your enrollment fee

Get Started
Contact a Hive personal trainer to begin your program today, 716-625-4483 or email info@hivelifespan.com.  Deadline to enter is February 5. 2018

5 Ways to Reach Your Fitness Goals Before New Years

December 6th, 2017

It’s well known that the Holiday season is the toughest time to stay in a healthy routine. Between all of the eating and running around, we are almost always too exhausted to do much else. A lot of us set New Years Resolutions last January, but 73% of people who set fitness goals as their resolution give up before six weeks. This is according to an online study conducted by Harris Interactive on behalf of Bodybuilding.com, you can read more here. We can come up with a million excuses, or we can come up with a million solutions. Let’s do the latter. Here are 5 ways to reach your fitness goals before it’s time to make new ones.

1. Partner Up

Find someone who wants to join you. You can head to a class together, hold each other accountable, talk about struggles and celebrate successes. This is one of the best ways to keep you motivated. If you don’t know anyone who would want to be your workout partner, thats okay. We have Team Training classes that range anywhere from 8-14 people per class or semi-private training classes that are up to 4 people. There will always be people at hive to motivate you!

2. Talk to a Trainer

At Hive, we have 13 trainers that are ready and willing to help you through your journey. They are all a little different, so we are sure you will find the right fit for you. Talk to them about your goals and they will help you reach them. Our favorite part- we will do an initial assessment, so you can compare your results as you improve! Learn more about each of our trainers here.

3. Be Consistent

This is extremely important especially when setting a goal for a short amount of time. It doesn’t matter what your goal is. The same rule applies- you must keep going. You have to show up, work hard, and then show up again because the quickest way to “fall off the wagon” is to not have a routine. At hive, we can set your classes up on a reoccurring basis. For example, if you want to train every Monday at 6 a.m., we will make sure you have your classes set up without you forgetting to schedule them. This is fool proof – NO excuses.

4.Remember the Big Picture

Is your goal to get stronger? Is it to lose weight? Both? Keep that in mind. Visualize your changes and use that as motivation when you’re struggling to keep going. Remember what brought you to workout in the first place. It’s like running: the first 5 minutes are tough, but once you get going you could probably run for longer than you originally thought you could.

5. Have fun!

We LOVE to have fun here. Check out our Facebook and Instagram for proof! We celebrate success and create themed challenges to keep you moving and motivated. Notice the community that has been created at hive. Why do you think we call it a club instead of just a gym? We are all here for so much more than that! Join hive in Bonus classes, Sweat it Forward Classes within the community, and get hive printed apparel to get the true hive experience. Read more about us here.


So what do you say, are you ready? Let’s do this.

Thanksgiving Gauntlet 2017

November 16th, 2017

Thanksgiving is the beginning of a very busy holiday season for all of us! Between holiday work parties, family obligations, and shopping for what feels like an entire village, getting a workout in can seem near impossible.

We are here to hold you accountable for your workouts starting now. Our trainers have created our very first Thanksgiving Gauntlet, and we already have members joining in! It is here to challenge you for 6 days right before Thanksgiving. Start Wednesday 11/15 with a 5K followed by a 5000m row on Thursday. Friday is focused on strength training and a little bit of agility. You will repeat the challenge until Wednesday 11/23.

Finish ALL 6 days and receive a $10 club gift card!

SEE BELOW for the full workout and Thanksgiving hours.

Brian & Eric actually did all sections of the challenge in a little over 1 hour. Do you think you can beat their time? We want to see! Tag #hivegauntlet17 after you finish it or after each day!



WED & MON – 5k (3.1 Miles)
TUES & THURS – 5000m Row
FRI & WED- 25 burpees | 25 pull ups
50 Dead lifts | 50 pushups | 50 Box jumps | 50 windshield wipers | 50 single arm clean and press | 25 burpees



Wednesday  5 a.m. – 7 p.m.
*Morning Classes Only*

Thursday  7 a.m. – 11 a.m.
NO Classes

Friday  6 a.m. – 3 p.m.
NO Classes

Saturday 7 a.m. – 5 p.m.
Regularly Scheduled Classes

My Go-To Nutrition Plan For Six Pack ABS

December 15th, 2016


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?”

New Team Classes = A Better You

August 29th, 2016


New Team Training class programs launch September 11th!  Our classes combine kettlebells, dumbells, TRX, HumanSport, Dynamax balls, battle ropes, rowers, bikes, treadmills and more.  Contact a Hive concierge to book your class and be on your way to the newer, better you!  We’ll see you at the club!


Step out of your comfort zone and challenge your body with our innovative HiveStrong workout. You will experience a healthy dose of intensity that is will put the optimal metabolic demand on your body to increase muscular strength, enhance power and optimize caloric burn! Structured with cutting edge exercise formats and scores of modifications you will experience an action packed workout that is different every single time. Let us push, motivate and inspire you to reach your body’s full potential.


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!


Mold your body and break your barriers. This high-energy class experience is designed to condition and re-sculpt selected muscle-groups while keeping a constant focus on strengthening and slimming your core. We promise a fun sweaty total body workout that will leave you hungry 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.


Strength training, cardio and restoration in one efficient and results driven total body workout! Create long, lean muscles without the bulk. Our instructors will guide you through low-impact strength building movements followed by stretching sequences to lift your seat, create sexy and defined shoulders and give you rock hard abs.


Ashtanga Yoga
Taken from the Primary Series of the Ashtanga Yoga tradition, this sequence is consistent through each class, allowing for each student to objectively measure their progress. We begin with Sun Salutations followed by standing poses, seated forward folds and a finishing sequence that includes Salamba Sarvangasana (supported shoulder stand) and Navasana (boat pose).


Total-body functional conditioning that maximizes efficiency and effect. Participants become strong and mobile, working at their own ability and pace. Features a 45 minute personalized coaching in a spirited group setting on Total Gym..


Endurance, strength and compound movement training that integrates core conditioning at every turn, twist and bend. Participants experience transformative, goal achieving physical results through vigorous music-led group training with personalized coaching on Total Gym.


Mindful, rejuvenating and focused training for inner renewal. Participants gain greater body awareness, stability and flexibility to sustain daily activities with more efficiency and ease. A melding of mindful movement and breath awareness with an evolved approach to Pilates, yoga and other mind body practices in the unique environment of bodyweight training on Total Gym.


Dynamic, high-intensity power sessions that offer a variety of functional equipment and training methods to increase agility, strength, explosive power and mobility. Participants can expect circuits, indoor cycling intervals, suspension and reactive training, and more in these high-octane, cardio-based 45 minute team-training sessions

Stop Going Against the Grain!

April 21st, 2016


Have you joined the ranks of those saying “No” to toast for fear it will make you doughy?

If so, take a deep breath and repeat the following:

“Bread does not make me fat. Too much food makes me fat.”

In fact, bread can be a terrific source of complex carbohydrates, the body’s preferred source of fuel.

But not just any bread will do.

The Greatest Thing Since Sliced Bread?

The trick is to avoid the highly processed bread you find stacked on grocery store shelves. For the most part, these pre sliced loaves consist of simple carbs, which digest quickly and skimp on essential nutrients.

To ensure that your bread delivers the dense, desirable nutrition found in the original grain seed, follow these tips:

  1. Select bread that lists a whole-grain ingredient first. Examples: Buckwheat, bulgur, cracked wheat, millet, whole rye, whole wheat.
  2. Don’t be seduced by terms like “multigrain,” “wheat bread” and “organic.” None of these guarantees a whole-grain food.
  3. If the ingredient list is longer than your arm, back away.
  4. If it includes high fructose corn syrup and/or added gluten, run.
  5. Make sure your bread crumbles when sliced. You shouldn’t be able to roll it up and use as a Ping-Pong ball in a pinch.
  6. Recognize that bread that goes bad quickly is good. That means it’s preservative-free.

Loaves to Love

If you want to break the freshest, healthiest bread, your best bet is to follow your nose to the nearest bakery.

Below, a few local places that get our seal of approval.

  1. Bread Hive
  2. Five Points Bakery
  3. Lexington Co-Op
  4. Dash’s Market (reach for their homemade selections)

To Top It Off

To spice up your slice, try Kathleen’s favorite go-to bread topper recipe:IMG_3303

  • 1 or two slices of your favorite bread
  • 1 ripe avacado
  • fresh goat cheese
  • D’Avolio EVOO
  • Himalayan sea salt
  • crushed red pepper flakes
  • drizzle with 18 year balsamic

Five Ways to Dig Deeper Into Your Fitness Resolutions

February 3rd, 2016


It’s that time of year when many of us are already struggling to stay true to our New Year’s resolutions.

Are you on track to lose those 20 extra pounds?

How are those skinny jeans fitting?

Getting back to your pre-baby figure or losing your love handles are worthwhile endeavors, for sure. But to keep your motivation from flagging, you need to focus on something deeper — a goal that will sustain you well beyond 2016 while giving you a profound appreciation for the transformative power of exercise.

The good news is, it’s never too late to reframe your resolution.
Rather than aspiring to a body-centric goal, dig deeper with these five resolutions:

1. Be a goal-getter
Commit to participate in at least one fitness event that you’ve never tried before. Choose something appealing and challenging, whether it be a 5K running race, Tough Mudder or a multi-sport competition. Make it even more meaningful by signing on to an event that raises money for a cause, like cancer research. Then, dedicate yourself to training toward that goal.

2. Rewrite your genetic blueprint
Does heart disease run in your family? Start running! Exercise has a remarkable ability to help us overcome our genetic lot, whether it’s a predisposition to a physical illness or a mental disorder. Take your fitness regimen the next level and make yourself the strongest branch on your family tree.

3. Model a healthy lifestyle for others
When your health improves, it shows — and not only on your waistline. Taking care of yourself gives you more confidence and improves your mood. This, in turn, inspires your family, friends and coworkers to follow your lead. By modeling a healthy lifestyle, you’re doing a good deed for those you care about — and gaining new training partners in the process!

4. Perform better
Staying active helps us move through our days with ease. We have better balance and straighter posture. We eat more mindfully and sleep more deeply. We take fewer sick days and have fewer problems concentrating. When you resolve to improve your performance in 2016, you resolve to become a more resilient version of yourself.

5. Bring structure to your life
In order to dedicate yourself to healthy living, you have to allocate time in your schedule to working out. When you do that, your days become more structured, helping you stay organized and on top of your goals — personal and professional. At the same time, you’re more adaptable when life throws disruptions into your routine.

Want to get inspired by folks who dig deeply every day? Meet our new Hive Fitness Ambassadors.

Top Gift Picks for the Fitness Fanatic

December 12th, 2015

It’s the most wonderful time of the year. And by that we mean the moment we release our annual holiday gift guide!

Hive’s professionals have dug deep to come up with the ultimate gifts for the fitness enthusiast in your life.

Check out our top picks for 2015 — and may your holidays be bright!



Chris (Founder)
Momentum “Street” Bike

If you’re spinning your wheels trying to figure out what to get someone who’s been extra nice this year, consider Momentum’s Street bike. This upright ride blends classic looks with modern functionality, including a lightweight aluminum frame, easy gearing and powerful brakes. The 700c aluminum wheels are perfect for carving city corners.


Lumo LiftNick (Personal Trainer)
Lumo Lift

If all you want for Christmas is better posture, Nick has just the gift for you: Lumo Lift, a small, lightweight sensor that gently vibrates every time you slouch. Clip it on your shirt, calibrate it to your perfect posture, and you’ll be standing tall in no time. A high-tech (and more discrete) alternative to a book on your head, this clever gadget also doubles as an activity tracker.


14588965Liz (Personal Trainer) and Marlo (Pilates Instructor)

Liz and Marlo join the chorus clamoring for NutriBullet, the compact-sized kitchen accessory that that pulverizes fruits and veggies, extracting their maximum nutritional value. Unlike traditional blenders and juicers, the NutriBullet can also break down stems, seeds and skins to silky smoothness — a definite plus, because the parts we throw away are often those jam-packed with nutrients.


05-60561_AKathy (Pilates Instructor)
Gaiam Restore Hot & Cold Foot roller

Kathy loves this versatile roller for aching feet. The ergonomic design contours to your arch, while the textured surface kneads out tightness. Place it in hot water or freeze it for 20 minutes of relief from plantar fasciitis, heels spurs and everyday wear and tear.


61NjouCKL0L._SL1113_Meaghan (Spinning Instructor)
Fitbit Surge

The Rolex of fitness trackers, the Surge helps you reach peak performance with built-in GPS, multisport functionality and an automatic heart rate monitor. Keep track of your workouts, your sleep and your daily activity from a wrist-based command central that also keeps you connected with call and text notifications.


PKBPKB15B-15lbPortable.jpg-Default-WorkingFormat-479Wx479HKendra (Personal Trainer)
Portable Kettlebell

Here’s an ideal present for the on-the-go fitness lover on your list: the Portable Kettlebell, a soft-but-durable training solution when you can’t hit the gym. Fill the nylon bag with sand, water, gravel, dry rice — even wet dirt. It comes in three sizes, with capacities ranging from 15 to 45 pounds. When emptied, the PKB weighs less than 10 ounces and can be easily rolled and packed for travel.

61SK6B3sxmL._SX425_Nicole (Yoga Instructor)
Spiralizer Elite Spiral Slicer

If you know someone who’s resolved to eat better in 2016, this heavy-duty tool will help them stick to their guns. With a few cranks of the handle, you can create spiral slices from firm fruits and vegetables,    including apples, onions and carrots. Even fussy eaters can’t withstand the temptation of a curlicue cuke.

2999176-p-MULTIVIEWKathleen (Fitness Director)
Asics DS Gel Trainer 20

Kathleen loves these uptempo running shoes because they offer solid support for both daily training and racing in a super-lightweight package. Weighing in at just 8 ounces, the DS Gel Trainer 20 has a high-tech midsole that can help you avoid overpronating, too.

Unscrambling the Egg: Why the Jargon on Your Carton isn’t all it’s Cracked Up to Be

October 19th, 2015

Support Local FarmsRemember when the biggest decision in picking out a carton of eggs was whether to buy small, medium, large or jumbo?

Times have changed. These days, you can’t purchase a dozen without asking yourself at least as many questions.

Should I choose cage-free or free-range?

Is it worth shelling out more money for eggs from vegetarian-fed hens?

What’s the deal with omega-3 eggs, anyway?

It’s enough to ruffle even the calmest shopper’s feathers.

But, relax. We’ve pecked through the terms. We’ve separated fact from hype. Read our glossary and, next time you hit the refrigerated aisle, you’ll know egg-sactly what you’re buying.

Cage-free: If this description summons up visions of hens roaming the farm with abandon, snap out of it. True, cage-free hens have better living conditions than the vast majority of their egg-laying peers, who spend their existence confined in a cage no bigger than a sheet of paper. Uncaged hens, on the other hand, can spread their wings and nest. But most never go outside and typically live in severely crowded conditions. Beak trimming — partial removal of the beak to prevent pecking and even cannibalism that occurs in these high-stress environments — is also permitted.

Free-range: Another term with misleadingly idyllic connotations, “free range” applies to uncaged chickens with outside access. It does not define their diets. Nor does it mandate the amount of time they spend outdoors or the quality of their outdoor environment.

Certified organic: To earn this label, hens must be antibiotic-free and must subsist on a diet of organic feed produced without conventional pesticides or fertilizers. They’re uncaged, and they must have outdoor access. But such access may be limited to small wood or concrete porches attached to the henhouses.

Omega 3 eggs: Eggs labeled “omega-3” come from hens fed a diet containing flaxseed. But an omega-3 fortified egg gives you only a fraction of the amount experts recommend for brain and heart health. You’d be better off eating a piece of salmon.

Vegetarian-fed: This means that chickens are not fed animal byproducts in their feed. One problem: Chickens are omnivores. Forcing them into vegetarianism deprives them of an essential protein-based amino acid that keeps them healthy. What’s more, their desire for nutrients missing from their diet causes them to peck at each other. Farmers circumvent these problems by feeding their hens a synthetic version of the protein — but only in small amounts if they want to also call their eggs organic.

Pasture-raised: The least common description of the lot — and the most desirable. Pasture-raised hens roam freely outdoors. There, they can forage for their natural diet — seeds, plants, insects and worms. Their eggs are nutritionally superior to those produced in factory farms.

Although a rare sighting in commercial supermarkets, eggs from pasture-raised hens can be found at farmers markets as well as natural and specialty food stores.

Locally, these include Feel Rite, the Lexington Co-op, Farmers and Artisans and the Bidwell Farmers Market, among others.

If you commit to eating pasture-raised eggs, you can also seek out farmers who sell them at roadside stands. Search for farms near you at localharvest.org.

A Trendy Superfood We Like: Chia Seeds

June 12th, 2014

ChiaSeedsChia seeds are one of the latest trendy “superfoods” we are seeing everywhere but this one isn’t just a fad. Aside from the popular pottery pets you can create with chia here are a few viable reasons why we agree, it’s a great idea to add this superfood to your diet..

1. They’re nutrient dense – A 1 ounce (28 grams) serving of chia seeds contains:

  • 11 grams of fiber
  • 4 grams of protein
  • 9 grams of fat (5 of which are Omega-3s)
  • 18% of the RDA for calcium
  • 30% of the RDA for Manganese
  • 30% of the RDA for Magnesium
  • 27% of the RDA for Phosphorus
  • 101 Calories
  • They also contain Zinc, Vitamin B3, Potassium, Vitamin B1 and Vitamin B2.

2. Loaded with fiber

3. Packed with antioxidants

4. High in quality protein

5. Small, dense and versatile so they’re easy to add to anything


©2017 Hive Lifespan Center, all rights reserved. site map
9570 Transit Road, East Amherst, NY 14051. 716.625.4483