If you want to be happy, just B. Spin & Strength Classes In Kelowna.

Free Spin Classes Anyone? The B Kind Karma Team Is Expanding!

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Do you light up the room when you walk in? Do you live and breathe fitness? Are you hoping to get more involved in the fitness community while getting fit yourself? Or, are you just stuck at an office job and want to let your inner fitness spirit shine? Well, we have the perfect gig for you. Our B Kind Karma volunteer team is expanding, and for just one shift a week, you will receive free spin and strength classes anytime you want (including the shift you work!). In return, we receive your help running the studio smoothly with day to day tasks including; laundry, cleaning (floors, washrooms, windows, bikes, etc), checking in members and making sure everything runs smoothly before, after, and during classes. We have a great team of B Kind Karma volunteers already, but we are looking for help for the following shifts:

Tuesdays – 8:45AM – 10:45AM
Thursdays – 4:30PM – 8:30PM
Fridays – 6:00AM – 10:00AM
Sundays – 9:00AM – 10:45AM

If you can commit to any of these shifts then we’d love to hear from you. Send in a quick CV about why you’d like to join the B Family and we’ll get back to you within a few days! Send your details to enjoytheride@bcycleandstrength.com and let’s get you started!

So You’re Saying There’s a Chance?

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SPIN, WE MISS YOU DEARLY and we know each of our members do too which is why we’re offering one-on-one spin classes with you and your favourite instructor while the current restrictions are in place!

These custom rides will be $65 for a 45 minute class and includes assistance with your bike set-up, run through of spin fundamentals, a killer spin class, and a stretch!

How to sign up:

  • Purchase a “One on One Spin” session
  • Email us which day/time and instructor you’d like and we’ll arrange as close as we can to get you in that spot!
  • Have a music preference? Let us know and our instructors will curate a list made for you!

We know your next question…who’s available to book for a class?

We miss the hype and energy of a full class too, but while we are under restrictions this is certainly better than nothing…summer IS on it’s way!

Questions? Send us an email and we’ll get back to you as soon as we have an answer.

Book Out Our Space For You & Your Core Bubble!

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We understand there’s a lot going on right now, and not everyone is comfortable hitting the big box gyms to do their own thing around 50+ people, or motivated enough to stay consistent at home. This is exactly why we’re introducing the Core Bubble Booking option.  With this option, you will book out the full B workout studio and have access to all the fitness equipment (spin bike, treadmill, rower, smith rack, cable machines, exercise balls, dumbbells, barbells, you name it, it’s up for grabs). You can bring those who live in your household with you; giving you and up to three of your family members a completely private and safe 60 minute workout experience!

How this works:

  • Purchase a “Core Bubble Studio Booking” pass on our website and sign up for any of the time slots available on the website.
  • Don’t see a time that works online? Send us an email and we’ll see if there’s another time available that will work for you!
  • Bring your indoor shoes and a public playlist so we can connect you to our sound system and you can crank your favourite beats. Or, wear your headphones, that works too…that works better for families with different er, tastes in music 😉
  • This is not guided and there is no personal trainer.
  • Bookings are $50 for 60 minutes. This is not included in unlimited memberships or punch-passes.

 

“If You Want To Be Happy, Just B” Sweaters Available For Pre-Order

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IF YOU WANT TO BE HAPPY, JUST B!
We are so excited to open up the pre-ordering for our new “If you want to be happy, just B” merchandise! We were planning to sell this all in studio, so we don’t have online ordering set up. If you’d like to come in and try on sizes, send us a WhatsApp message and we’ll coordinate a time.
 
Now the fun stuff!
 
There are 4 styles:
Full black hoodie with logo on the back (far left in image) – $55
Full white hoodie with logo on the front (middle in image ) – $55
Crop black hoodie with logo on the back (right in image) – $65
Crew black sweater with small logo on front (no hood – see Facebook or IG for images) – $55
 
Here’s how it works:
 
Pre-order what you’d like by emailing us, with the subject “New Clothes Please” or something along those lines…
 
We’ll put your order in.
If you’re able to pay now, please just include in the email that we can put the charge through with the card you have on file. Or if you’re not a member feel free to call in with your payment information. E-transfers also accepted.
If you prefer to wait for pick up and pay in the studio, we can do that too.
Exchanges are not a problem if sizing doesn’t work out.
 
Fun fact: you’re lucky you have a 6ft bubble – these sweaters are so soft people wouldn’t be able to keep their hands off you.
 
Now, tell us what you want!

The 21 Day Reset Challenge

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You know it. We know it. Everyone’s on the same page…
IT’S TIME FOR A RESET!

Summer was fun, weird, busy, and just plain chaotic this year. When we get taken out of our routine it’s easy to make bad decisions, unfortunately it doesn’t take long for these temporary bad decisions to become permanent bad habits. Rest assured, we are here to help you reset your life and bring those healthy habits back.

Our 21 Day Reset Challenge is exactly what you need to get back into the swing of things; someone to hold you accountable for working out every day for 21 days. That’s it. Sign up for the challenge, book in 21 spin classes, 21 strength classes or a combination of both and take back your life.

Can’t make it into the studio every day? Not a valid excuse – your registration also gives you access to our online workouts; including a 21 day home workout challenge.

The Reset Challenge is simple:
1. Sign up and receive:
– 21 classes on your account to book yourself in
– Your own board posted in the studio to hold you accountable
– Access to our online workouts
– Entry to win a free 3 month membership, supplements and free passes for your friends

2. Each day join us in the studio to get your sweat on, and stay motivated OR log into the website and complete the workout of the day (all workouts will remain on the site, so you can redo your favourites, or play catch up if you get busy!)

3. Check off your workout on your accountability tracker (if there’s not a sticker, did it even happen?)

4. Repeat for 21 days.

The cost of the challenge is $121 to join us in the studio, or $37 if you only want online access and you can sign up here.

If you are a B member who has left their membership running to help support B throughout the last few months, your sign-up fee is waived; simply send us an email letting us know you’d like to participate and we will send you the password and challenge details. We appreciate your support <3

Let’s hit RESET, together.

SIGN UP BEFORE NOVEMBER 2nd!

 

Spin + Strength Classes Currently At B

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As times change, we are forced to adapt and while this can be scary and off-putting at times we at B are excited and proud to continue to offer our members an amazing variety of fun fitness classes to help them reach their goals! Our studio is a safe sanctuary for you to sweat, laugh and maybe even cry in. With extra sanitation protocols in place, you can come to B with one thing on your mind – getting the best workout you can! Let us worry about covid for you, if only for the 45 minutes.

Currently, we are offering the following fitness classes at our studio in Kelowna’s lower mission.

Rhythm RIDE:  This isn’t your average “spin class.” We ride to the music, we turn down the lights, and you experience 45 minutes of high intensity bliss, pumps/dips, drills, sprints, and a ride that will leave you with a rush of endorphins that will take you through the day.

Classic Spin: Love to ride, but not all the hype? Think of the our Classic Spin as a road ride; focusing more on technique, road style training drills and getting you moving, while providing a little bit more recovery time. It’s brighter, it’s (a little bit) quieter but it’s still one hell of a ride.

Rise N’ Ride: Wake up in the morning feelin’ like P-Diddy – there’s no better way to start your day than this high-energy class packed full of intervals, hills, races, and rhythm riding to the latest and greatest beats. This class will spike your heart rate, get your muscles fired up, your metabolism revving and make sure you start your day with a smile! We promise it’s better than brushing your teeth with a bottle of jack. Extra motivation included, because, mornings. 

Spin + Core:  Name a better combo…we’ll wait. This class has everything you want/need in a 30 minute rhythm based class, followed by 15 minutes of core work on the mat. Guaranteed you’ll walk out feelin’ like a boss.

Bootcamp – This class has got it all. Muscle sculpting exercises designed to get every muscle firing, executed in a H.I.I.T. style class that keeps your heart rate up, and your body firing on all cylinders.

Straight Strength – Skip the cardio. This class is dedicated to building strength, toning the body and developing muscle in all the right areas. No cardio required.

Arms & Abs: All things upper body. Toned arms, back and shoulders, not to mention core exercises that are destined to build rock solid abs. Yes.Please.

Booty Blast: Need we say more? You’ll have legs for days (not to mention a butt worth taking a second look at) after this class! Off the bike and into the strength room we go for this leg day.

 

It’s time to let go of whatever has been holding you back. Today is the day.

Looking For a New Gym in Kelowna?

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There has been a LOT of changes in the world lately. Some businesses have closed and others have been forced to adapt in order to stay open. While the impact of these changes is astronomical, today we’re just looking at how this effects your workout routine! We’ve talked to a lot of people in Kelowna that are looking to get back into fitness after the quarantine and they aren’t sure what to do.

Many larger gyms have been forced to set up a booking schedule in order to safely monitor the number of people and to allow adequate cleaning time to make sure the facility stays safe. Now, we hear you gym goers – one of the main reasons you go to the gym instead of classes is that you can go whenever you want, and stay however long you want. With this no longer the case, we think it’s time you gave us a try and joined us for a spin class or bootcamp! 

There are so many benefits to attending group fitness classes! We understand they aren’t for everyone, that was us at one time too…”I can get a better workout on my own” was our own mentality at one point, but once you see the results from our quick and effective workouts, it may just change your mind!

So why should you try one of our classes?

  1. Variety
    How often do you wander around the gym doing the same exercises because that’s what your comfortable with? Or skip cardio because you don’t feel like it? Take a class with us and learn some new moves, you can even take these new exercises with you the next time you go back to the gym 😉
  2. Direction
    There is something magic about having a trainer explain each exercise. Small tweaks and adjustments can make the world of difference when it comes to results and injury prevention.

  3. Efficiency
    In and out in under an hour – ah-mazing. When it comes to spin, 45 minutes is more than enough, this isn’t a causal road ride…we’ll push you past your limits and make sure you get the most of the 45 minute ride. What about strength class? We super-set everything with minimal rest time – let’s get it all in.

  4. Community & Accountability
    As you continue to come to our boutique studio, you will get to know the members and become a part of our B family. Together, we inspire each other to be the best we can be.

  5. Motivation
    You will always have an instructor explaining what to do, reminding you to keep going and encouraging you to push past your limits. We are here to support you and help you reach your goals.

So next time you find that you’ve hit a fitness or weight loss plateau, take a look at our class schedule and book yourself in for a quick and effective workout with us in Kelowna’s lower mission. Whether it’s cardio and spin you’re looking for, or a straight strength building class – we have got you covered!

Spin Bike Set Up 101

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We’ll admit, spin bikes aren’t the MOST comfortable things in the world to sit on…especially when you’re just starting out or getting back into the spin life.  However, a proper bike set-up will make the experience a little more enjoyable! With the increased awareness of health and safety in mind, we are encouraging all B riders to read through the bike set-up details below to gain a proper understanding of  how to set up your bike. This allows our staff to keep a safe distance from you, as well as reducing any additional contact on the bike.

Step One: Find Your Bike

In order to continue spin classes, we have had to move our spin bikes around to allow proper social distancing. Take a look at the bottom right corner of the bike to see the bike number, and if you don’t remember which bike number you’ve booked simply ask our front desk staff and they will remind you.  

 Step Two: Where to Start 

Adjust the seat, then the handlebars.

Step Three: Hip Don’t Lie

As a starting point, the seat should be about hip height. Stand right next to the saddle and place your hand on your high hip bone and then lift your knee closest to the bike up to hip height to get an idea of what height the saddle should be. Take a look at the height number so you can set up more easily next time.

  1. Take A Seat

Clip your shoes in by aligning the cleat to the clip and press through until you hear a ‘click’.  Next, pedal through so you are in the bottom of the pedal stroke – You want a relatively full extension of the leg with a slight, soft bend at the knee. If you hyper-extend the knee  or feel as though you are reaching for the pedals, you need to lower the seat. If the knee is too bent and you are not getting a full extension, you will need to lift the seat higher.

  1. Find Your Power Position

The saddle slides back and forth and you will select its proper position by looking at the angle of your knees and where they fall over the pedals. You want your knees to be over the ball of your foot. Start with the saddle in a neutral position (a good starting point is placing your elbow to the end of the saddle and allowing your fingertips to just touch the handlebars).  Then, get your body into riding position (hips back, neutral –  not rounded or hyper-extended) and bring one pedal directly in front of the other so that the cranks of the bike are even with each other.

With your feet parallel check to see where the knee is sitting in relation to your foot. If the knee goes too far forward over the toes, slide the seat back. If the knee falls over or behind the ankle, slide forward.

  1. Raise The Bar

Handlebar height is more of a rider preference. An avid outdoor cyclist may prefer the handlebars quite low, while indoor riders are often more comfortable with the handlebars at seat height or higher. If you have back issues, it’s recommended that the handlebars be up a little higher. Our Johnny G Spin bikes are designed to feel like a road bike, so the handlebar height doesn’t go extremely high. Again, take a look at the number when raising the handlebars, it will say ‘max’ when they cannot be raised anymore.

  1. Final Check Before Go Time

Make sure all the knobs are tightened and your seat and handlebars aren’t loose or wobbly at all. Take note that the handlebars also slide back and forth – If you feel like you need a slight adjustment,  start at a neutral position and see if you can comfortably grip handlebars without reaching for them while keeping shoulders drawn back away from the ears and maintaining a soft bend at elbows. Always have a light grip on the handlebars and let the legs bear the body weight. Check that your knees don’t hit or come uncomfortably close to the handlebars as well, check your positioning for both seated and standing positions.

  1. We’re Here To Help

    While we work to maintain proper social distancing, our staff is still available to come and help you get set up. If you are uncomfortable with bike adjustments from staff, we can guide you from a safe distance to ensure you get the proper bike set up.

 

See you soon, Kelowna!

Our Covid Protocols & Procedures

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Weird times, are we right?

With the COVID pandemic having taken over and shut down the world there is one thing we can all agree on, things aren’t going to be the same moving forward for a while. We are fortunate to have lower numbers in Kelowna, and at B we plan to do everything we can to keep it that way. With careful consideration and hours of work incorporating feedback from doctors, WHO, and the Ministry of Health, we have established a safe set of protocols to allow us to safely and confidently reopen our doors.

These protocols will continue to evolve as we learn more, and we are committed to staying on top of all newly released information. At this point in time, our new protocols in place are:

  1. Only those with a local Kelowna address will be admitted into the studio. We are not accepting any out of town visitors unless they have been in Kelowna for at least two weeks. 
  2. Class sizes are reduced, allowing safe social distancing and members to remain at least 8ft apart at all times. Please follow all markers, and do not move bikes or equipment stations. 
  3. You will be required to wear a mask at all times while you are in the studio. 
  4. Sanitation stations are set up throughout the studio. We request that immediately upon entering the studio, you remove your shoes and apply the hand sanitizer located on the front shelf as outlined by the studio signage.
  5. Please do not come into the studio if you are experiencing any symptoms of covid19 including; coughing, fever, sore throat or difficulty breathing or if you have been around someone experiencing these symptoms. We need to work together to keep everyone safe.
  6. If you have experienced any Covid symptoms, we ask that you remove yourself from classes for two weeks, or until you receive a negative Covid test. 
  7. Please do not arrive any sooner than5 minutes before class and please leave immediately after class is done. We will cue exits from class based on rows to avoid front entrance congestion.
  8. There will be at least 30 minutes between classes to allow staff adequate time to thoroughly disinfectant the facility with government approved cleaning disinfectants. 
  9. There are five hand washing stations located throughout the studio, which allows ample space for you each to wash your hands while maintaining proper social distancing.
  10. If we have your shoe size on file, your shoes will be waiting for you on your bike, simply check in with the front desk staff from 2m away and walk into the studio – please email us your shoe size if you don’t think it’s on file. Feel free to bring your own spin shoes as our pedals are SPD compatible. 
  11. If you are more comfortable bringing in your own face towel, you are welcome to do so.
  12. Floor markers are in place in the strength room to ensure individual stations are set up at a safe social distance.
  13. No equipment will be shared in strength classes. Each member will create a station at the start of class and only use their equipment, after which it will all be sanitized by the staff. When possible, we will use the outdoor space to expand our strength room.
  14. Showers will not be available for use at this time and we encourage limited change room use
  15. We encourage members to come ready for class and bring in as few items as possible, limiting locker and cubby use.
  16. Water bottle fill stations will remain open, however we encourage you to come with a full bottle to limit potential congestion at fill stations.
  17. Please purchase your passes online ahead of time to limit contact.
  18. We encourage extra smiles, but ask that hugs, water bottle cheers and high-fives be put on hold for the time being.

We understand this is a lot, but if this is what we need to do to keep our spin and strength classes,  let’s just do it! We need the support and cooperation from each of you now, more than ever to allow us to continue running our amazing classes and keeping our strong community vibe.

If you have any questions, or would like any more information please don’t hesitate to ask.

We cannot wait to see you on the bike.

With love Kelowna,

 

B

The 21 Day Comeback Challenge

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THIS IS YOUR COMEBACK, BABY!
It’s Time To Step Things Up a Notch!

We’ve taken time off, we’ve rested, we’ve cooked, we’ve cleaned, we’ve de-cluttered (and de-cluttered again) and now we are READY to get back into shape. It can be so hard to stay motivated with your fitness goals when you’re stuck at home, and it’s also very easy to get lazy and to forget what it feels like to be fit, energetic and strong…remember what that felt like?

Our 21 Day Comeback Challenge is exactly what you need to back into the swing of things. We are hopeful to get the go-ahead for a partial re-open June 1, and have designed this challenge to prepare you to hit the ground running when you get back into B, or back to your normal fitness routine. Regardless of your current fitness level (or lack of), your time frame (some workouts are only 21 minutes) or your actual self motivation, this challenge is the perfect workout program for everyone!

The Comeback Challenge is simple:
1. Sign up and receive:
– a password to log into the challenge website
– the file to print your own “accountability board”
– a template to share your progress on social media

2. Each day, log into the website and complete the workout of the day (all workouts will remain on the site, so you can redo your favourites, or play catch up if you get busy!)

3. Check off your workout on your accountability tracker

4. Repeat for 21 days

The challenge is designed to start whenever you want…so, you didn’t “miss it” and it’s not “too late.” Now is the perfect time to get started!

The cost of the challenge is $37 and you can sign up here.

If you’re not interested in participating in the challenge, but are still looking for some inspiration, with a donation of your choice, you can have access to our online workout videos, including isolated exercise videos.

If you are a B member who has left their membership running to help support B throughout the last few months, your sign-up fee is waived; simply send us an email letting us know you’d like to participate and we will send you the password and challenge details. We appreciate your support <3

Let’s get this party started, we can’t wait to sweat with you again!