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as if Saturday & Sunday energy at Capitol Hill could get any bigger (or better!) 😎☕️ this weekend @sip.sprsso is back for a full weekend pop up of coffee & matcha joy!

plus did someone mention a JIMOTHY making an appearance in 10:15a? 👀

you’ll have to book a bike and see!! the weekend is stacked with themes, the best humans, and if you didn’t try the lemon loaf latte were you even there!?!??

#CYCLE #SEATTLEPOPUP #capitolhillseattle

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3 days ago

Beat-based, music-driven indoor cycling has been around for the last 20 years, and there’s no exact way to do it right. A strong bike setup and solid form for your body and experience allow this low-impact workout grow with you over time…as long as you feel connected to it. ✨

In our classes right now, we’re refreshing the basics. So we thought we’d bring it here too and take out some of the mystery. Starting with a choreography favorite: THE PULSE

1️⃣ Let’s talk form: Think of the pulse as a controlled core-and-tricep move. Your elbows drop straight down toward the handlebars (not out or flared to the sides). The drop happens in time with your lead foot hitting the bottom of the pedal stroke. Keep it subtle as you are learning it, and let it grow over time.

2️⃣ Don’t rush: it feels more natural once riding on beat comes easier (which takes time!). The pulse shows up across a range of cadences in class, from a moderate to fast jog (68-109bpm) or to a seated flat (110-130 bpm). The point as you are beginning: don’t think about your arms and legs separately — let the elbow drop sync to the pedal stroke you’re already doing.

3️⃣ Keep your handshake grip light and the movement controlled. Don’t white-knuckle the handlebars or force the drop bigger than it needs to be. Overgripping or exaggerating it can tire out your wrists, shoulders, and neck rather than adding value to the movement.

And hey a bonus! if it doesn’t bring you joy today (or ever), skip it. All choreography is an option to add presence, play, and possibly some joy. If it’s not doing that for you, skipping it is a celebrated choice in our classes too.

#spinclass #indoorcycling #cycling #spinning #cardio✔️

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4 days ago

quality movement. quality moments. less rush. more possibility.

this weekend we celebrated one year of building a strength training space and expansion of this community at west canal yards. in person. intentionally paced. community focused.

@bonafide_courier & @coach_matthiesen put their full hearts, their vast experience, and over the last 365 days showed up again and again (and again and again!) to see this become a reality.

we expanded to a strength team of 5 with @nataliejk__ @train.with.daria and @katie_rad_ adding their brilliant perspective and care to what is growing here.

the foundation is set.

then, a big magical first ‼️ @katyyyl and @getclairefied (co-hosted with @by___saki ) brought our first community clothing swap to life (a long time dream for us all!) and the day was so damn fun.

thank you @rosie.match for full coverage childcare so parents could move and connect. @konsoom for making our creatine routine simple and refreshing. @drinkmuni for your most lovely culture and community coffee experience that kept the presence expanding. we love days at the water with you!!! plus our first mini makers market with joyful creativity of @sharayofsunshine @annieaagould and @emilybright 🪴✨🔑🦪 plus all the little one laughter and a Joni sighting are so good for the soul. (🥹💕 @diannewon 👋🏼)

excited for what year 2, more swaps, and the all the continued magic this community & team will create. ✨

#seattle #aienhanced #buttheopposite

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12 days ago

last night, we cancelled classes at both locations to slow down together as a team as we honor the big reality of this last year. starting from scratch as a cycle studio and expanding into strength training at a temporary location isn’t exactly a straightforward business model 🥴 but this team did that!! one thing I’ve always been clear on…this isn’t just a fitness business. my background as a nurse and caregiver has shaped my perspective, vision, and responsibility in building and co-creating wellness spaces for our community that have depth, longevity, and intention.

at the heart of it is building with a trusted team that is willing to grow with me along the way.

through creating retreats with @katyyyl @hcantrell @lifebyq and @michelle.lately in the last year, the art of slowing down, finding presence to what we are feeling, doing more with less, and breathing deeper into each moment have only become louder and louder to me as a priority.

then the universe (aka @jennicaseattle & the internet!) connected me with two ✨magical✨ humans doing just that 👆🏼 in the most meaningful ways in the Seattle community. 👋🏼👋🏼👋🏼: @house_harmon & @tashaa.hampton

last night, these two helped me bring a most beautiful sunset evening at west canal yards to celebrate this team.

with the summer magic feeling so alive, the biggest gratitude for the team that makes these spaces possible, and an evening of breath work and a sound bath experience tucked into our souls…✨✨✨

a seed has been planted. 😏🌱who else is ready to slow down and draw out the magic a little bit more? #staytuned

———

a video at west canal yards with light yellow text over it that says: before I worked in fitness, I was an operating room nurse. a high stress environment with a necessity to have trust in yourself and your team.

a job where you are collectively responsible to care for someone in the most vulnerable moments of their life and everyone’s energy plays a part in the outcome.

I’ve never taken the responsibility of caring for others lightly. I do not take it lightly in what I am building now.

caring for our nervous system is essential. it’

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16 days ago

we have been talking about, dreaming of, co-creating this event since the initial days of bhn opening. it’s finally here! a love letter to this community, to mama earth, to you - and the person you are becoming. at bhn and at get Clairefied we believe in creating rituals and routines that serve current you.

whether it’s the type of movement you’re engaging in or the way you’re adoring your home space/yourself, these acts build self-trust and allow you in embody the current version of yourself + the one you’re becoming ✨

we also believe in creating opportunities to collaborate and take action. we all know the stats around fast-fashion and the environment - saying, they’re not great, is an understatement. clothing swaps are an invitation to choose something different, more creative; something that has an impact. as Luisa Ibarra says: [from a @refinery29 article entitled ‘swapping clothes isn’t just fun - it’s community care’] “choosing second-hand clothing contributes to the sustainability movement, no matter how small it may feel.”

clothing swaps can be one of the most fun ways to find new (to you) pieces, try new styles (at no risk), keep textiles out of the landfill, AND connect with others.

our first swap lands on one big anniversary, the one YEAR anniversary of strength at WCY! this week’s newsletter held the details but let’s review:
move with us to start the day:

💥9:05a COLIN & NATE // GROUNDWORK
💥10:05a DASHA + KATIE RAD // GROUNDWORK (w/ @rosie.match pop-up for childcare available during this class time through the start of the swap!)
☕ @drinkmuni pop-up from 10:00am–1:30pm
👗 shop n’ swap opens at 11:30am–1:30pm feat @getclairefied and @by___saki

ready to bring in your clothes for the swap? bring in your clean & folded items to either WCY or Capitol Hill around any class time this week. please make sure you sign the sheet at either desk letting us know if you brought in 10, 20, or 30 items so we know how many bags you qualify for in the shop (up to 2 bags max)

((gentle reminder: once items are dropped, we are no longer able to return anything.))

questions? reach out! send to a friend. come spend so

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18 days ago

we want to see our community moving well for the long game (on and off the bike). at the foundation of our cycle classes is a curiosity for how we can teach you to ride the bike with integrity, knowledge, and form that helps you grow... maybe even play and dance a little?! 😏✨

what part of class are you looking for more education on?

today, we were breaking down the fast jog which (for us) is drills that range from 90-110 bpm.

riding on beat is not the point, finding presence is.

#indoorcyclinginstructor #seattlefitness #indoorcyclingstudio

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a month ago

hydration priorities! new flavor joy! Seattle summer ready!

shout out Andrea and Tessah for bringing all the joy (and care!) to our Friday morning front of house.

now restocked with 5 leisure flavors, let us know your fave. CHEERS BHN! 🍓🍋🫐🥭 + lemonade / iced tea!

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a month ago

Meet our friends at Be Here Now (@beherenow.seattle) 🪩🚲

Founded by former nurse and community builder Jen Bunder, Be Here Now was created to bring people together through movement, wellness, and community.

Located on Capitol Hill, Be Here Now believes everyone deserves to feel safe in their body, supported in their journey, and welcomed exactly as they are.

We’re proud to have Be Here Now as part of the GSBA community. 💚

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2 months ago

you all have met Katy, right?

“hi friends! you may know me from our capitol hill studio, or we’ve worked out together at WCY, or maybe you’ve just seen me behind the scenes, where i’ve had the joy of helping build this community since we opened our doors in 2023 (and if i haven’t met you yet, i hope to do so soon) 🤍”

she’s been taking over the Friday newsletter this month to keep everyone in the know as a big season is kicking off. this week’s cycle (and strength) schedules are now live, tons of themes, and the best humans leading the way. book your bike and see you soon!!

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2 months ago

challenge week 5: because adults need play too!!!

halfway in. plenty of time to begin again. we see you BHN, we seeee youuuuuu.

🫡🗓️‼️5️⃣👀
#routineissexy #presenceoverperformance #seattlefitness

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2 months ago

community space, community effort. from warm up, to clean up. you all are the best, NOW GO SMILE AND ENJOY THE LONG WEEKEND. 🫡

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2 months ago

I taught my first class on this very stage almost 10 years ago, and a lot has changed in the 1,000+ classes since. I used to prioritize the performance: the longest sprints (iykyk), the fastest jogs, the heaviest pushes, the most complex choreo, always chasing what would make me stand out in an industry built on competition.

When we watched our first studio close in 2020, I closed a chapter of myself too. I was sooo ready for the break. It became the reset I needed to step into this next version of me.

Since opening BHN, since becoming a mom, since changing career paths, my perspective has changed. Time is so precious. The goal now is to show up and be present. Full stop! But from there, I’m using strength, endurance, and functional choreo that serves not just to keep your attention, but to actually support the workout with intention. Sometimes I worry about staying relevant amidst the constant evolution in the indoor cycling industry: faster, harder, more more more! But honestly, the *more is more* mindset doesn’t appeal to me in this chapter and I’m not the best version of myself when I deliver those types of classes. I’m no longer interested in being the “best” rider in the room or the “hardest” instructor. I’m programming classes that feel powerful and intentional, classes that meet both the most advanced rider in the room and first timer, classes that bring me genuine joy. And I trust that our people will find us from there ❤️ it’s a far cry from where I was 10 years ago, and I’m so happy I get to explore and be curious and evolve in my own way at BHN, alongside this team and community.

…and in case I haven’t said it enough times, you can do the entire workout in the saddle. Don’t worry about the beat. Choreo is optional. Just keep showing up!

🩵 Katy

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2 months ago