5 reasons to roll, restore, and meditate with TRIBE tonight.


Sometimes you’ve just got to slow everything down.

When your life is racing full-speed ahead, so is your mind. Restorative yoga classes, including our Yoga Restore, Roll Out and Meditate and Restore with Essential Oils, help provide that physical and mental balance needed to reduce stress and promote recovery.

Here are five reasons to spend a little extra time opening up and breathing in the benefits of our nourishing and restorative yoga classes.

1. Better Flexibility

Think you have to “work” to get a benefit from your workout? Think again!

While all forms of yoga help make you bendier over time, a regular practice of restorative yoga (think our Roll Out, Meditate and Restore, and Yoga Restore classes) helps you explore what happens when you release tension in a more gentle and passive way.

Long, supported poses, like those held in our Yoga Restore, help your body to stretch, soften, and move deeper into those muscles and joints thanks to yoga postures held with the support of props including our blocks, bolsters and blankets.

2. Decreased Muscle Soreness

If you live with intermittent pain or simply have tired and sore muscles from the previous days workout, restorative yoga can help you relax and restore your muscles so that pain may be relieved and your natural mobility is restored.

After a workout, like a run or ride, muscles, and joints become sore because of the build-up of waste products such as lactic acid. Rolling Out after a workout can help reduce delayed-onset muscle soreness, helping to eliminate those next day aches and feelings of stiffness.  So the faster those exhausted muscles can receive adequate support for recovery, the faster they can rebuild and get you on your feet for that next workout.

3. Quiet Your Mind

Our restorative classes can be a calming hug for not just your body, but for your overstimulated mind. When we calm the mind, we reduce (or even mute) the hundreds of thoughts that are constantly running through our heads. Slowing your mind gives your whole-being restorative experience – mind, body, and spirit. And as a result, you immediately feel more calm, centered, and present.

4. Decreased Risk of Injury

Restorative yoga increases circulation throughout the body by promoting increased blood flow, especially during a Roll Out class. Better circulation means a better range of motion and more effective body movements.

And just like stretching, rolling using our Yoga Tune-Up Balls can be integral to injury prevention, increasing blood flow, decreasing soft-tissue density and relaxing tight muscles. Muscles that move more effectively and within a natural range of motion are less prone to injury and will keep you on your feet longer.

5. Good Self-Care

Restorative yoga is a great way to put yourself first. Life can be complicated and stressful, and we could all use a stress-busting tool like yoga to soothe our minds and bodies. Yoga brings harmony to your soul and elevates your relationships with others and yourself by keeping your overall mood and behavior in check.

Relieve stress, find a sense of calm, and use your yoga practice to support the healthiest, happiest and best version of you in 2020!

Join TRIBE Monday to Friday at 8pm for Roll Out, Yoga Restore, or Meditate and Restore with Essential Oils, or Saturday at 1pm for Roll Out.

3 Tips to Save Your Butt During Our 90-Minute Rides 🍑


Our long rides have become a Tribe Ride or Die crew favourite, but let’s face it, a 90-minute ride, can be intimidating. So here are three tips so you can rock that long Tribe ride like a pro.

1. Hydrate and Fuel!

  • Eating healthy before and after your workout should be a given. Something as simple as a banana 30 to 60-minutes before can pack just the energy you need to push through. Drinking water leading up to your ride is a must, and hydrating during the ride is key. Grab a Nuun Electrolyte tab, and add one to your bottle for some extra energy for that extra long workout.

2. Dress for Success.

  • At a minimum you should be wearing active gear that is comfortable and moisture wicking. After that you might consider getting some padded cycling shorts or for those looking to avoid the padded booty look, please help yourself to one of our gel padded seats which attach to the bike seat.  Do what you need to do last for the entire ride, and if you need to stand – go for it!

3. Clip In!

  • While both runners and cycling shoes work on our Stages Indoor Cycling bikes, we highly suggest you clip in – plus our cycling shoes are included for free! Running shoes are less safe (can easily slide out of the cage during a quick sprint) and reinforce a less effective pedal stroke (putting more emphasis on the push down and less on the pull up). Our cycling shoes create a no slip ride and provide energy efficiency as you both push & pull the pedal engaging the entire leg – and after 90-minutes, effectiveness and ease matter!

VIDEO: Tips and Tricks For Rocking Next Weekends Around The Bay Road Race

With the Around the Bay Road Race  happening next weekend (March 31st) in Hamilton, I spent Tuesday morning with the team from CH Morning Live chatting and running in prep for the 125th anniversary of  the race.


I shared some of my favourite warm up and strength training moves, tips for conquering THAT hill, and how to celebrate post race with my friends at Merit Brewing. ‬‪

Watch it here and read my 4 tips to conquer the hill below.


Four tips to dominate your next hill workout.

1. Keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.

2. Keep your head and eyes up. Dropping your head  leads to a slouch in your form and restricts how much oxygen you can take in. So  instead, drive your arms straight forward and back using them like pistons. Keep your elbows bent in a 90-degree angle, and swing them straight back and forth, and not across your body.

3. Drive your knees up off the hill and not into the hill – think of this as your knee drive. Work on landing on the ball of your foot to spring up the hill.

4. Bend your ankle. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.

What are some tips and tricks you use to power up a hill?