12 posts · routines, workouts, food
Tips from
the building
Three shelves. How to fit training into a week that is already full, what to actually do once you are in the door, and what to eat around it — including Kristi's meal prep, macros already worked out.
Your first spin class
Eleven sessions a week, most of them before 9 AM. Here is what actually happens in the room.
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The 5 AM hour
The doors open at five. Here is how to make the early hour a habit instead of a heroic act.
Read it →Korean ground turkey bowls
Five containers, 322 calories each, 30 grams of protein. The one people ask for again.
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Training around the kids' room
The childcare hours, laid against the class board, so you can see what is genuinely possible.
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The strength floor: your first three weeks
A plain three-day plan on the equipment that is actually in this building.
Read it →Chicken parmesan gnocchi
325 calories, 33 grams of protein, and it tastes like the thing you would order.
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A week that actually fits
Three real weekly templates built from the class board — for the early riser, the parent, and the after-work crowd.
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Twenty minutes in the circuit room
A ring of air-pressure machines, a timer, and no queuing. The best-value room in the building on a short day.
Read it →Pork enchilada bowls
455 calories and 45 grams of protein. The big one, for the days you actually trained hard.
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What barre actually does
Small movements, light weights, and legs that shake. Here is what is going on and why it is worth it.
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What to order at the Fuel Bar, and what it costs
The whole menu, the actual prices, and which one is right for what you just did.
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Five containers, one Sunday
A meal-prep hour that survives contact with a real week — and the three recipes to run it on.
Read it →Browse by shelf
Three kinds
of post
Routines
Fitting training into a week that is already full — built around our actual hours and the actual childcare windows.
3 posts →Workouts
What to do once you are in the door, on the equipment that is genuinely here.
4 posts →Food
Meal prep and macros from Kristi Havlin, plus what is worth ordering at the Fuel Bar.
5 posts →Reading about it is the easy part.
Every class mentioned on this blog is included with membership, and the door is open till eight.