Level Up This Spring: How Small Habits Spark Big Change

Spring is a season of growth. It’s the time when we throw open the windows, shake off winter’s dust, and feel that little spark of motivation return. At Warehouse Spin & Fitness, we’re all about harnessing that springtime energy and channeling it into something that actually sticks—like habits that help you feel strong, confident, and unstoppable in your everyday life.

So this May, we’re introducing our Level Up Challenge—a habit-building, mindset-shifting, confidence-boosting add-on that’s more than just a workout plan. It’s about showing up for yourself in small ways every day and stacking those wins until they turn into something major.

This blog is your guide to building better habits, setting real goals, and making your spring reset last way beyond the first few weeks of May.

Why Spring Is the Perfect Time to Reset

There’s something powerful about the shift into spring. We naturally start to crave movement, sunshine, and routines that feel fresh. It’s easier to get outside, harder to ignore the call for change. Whether you’re a goal-getter or someone who’s just trying to keep their head above water (hi, fellow moms and business owners 👋), spring invites you to pause, reevaluate, and start again.

But here’s the thing—we don’t need to go all-in with giant, unrealistic expectations. What we need are systems and support that help us grow without burning out.

That’s where the Level Up Challenge comes in.

What Is the Level Up Challenge?

The Level Up Challenge is a 6-week add-on program designed to help you create sustainable habits that fit your life—not the other way around. It’s not about a diet or a quick fix. It’s about making empowered choices, building momentum, and feeling damn proud of yourself along the way.

Included in the challenge:

• Weekly habit focus (think: hydration, movement, sleep, and mindset)

• Simple nutrition guidance—no diets, fads or quick fixes

• Progress tracking (yes, even photos if you want)

• Check-ins and accountability from your Warehouse fam

• Supportive community vibes, because we’re in this together
  
  

You can do it alongside your current class schedule or as a personal journey. The goal is to build a foundation that lasts.

Why Habits Beat Motivation Every Time

Let’s be honest: motivation is flaky. It’s there one day, gone the next—usually just when you planned that early morning workout.

Habits, though? Habits are reliable. They take time to build, sure, but once they’re in place, they remove the decision fatigue. You don’t have to think about whether you’ll move your body or drink your water—you just do it, because it’s part of who you are now.

The Level Up Challenge breaks down the process into manageable pieces. You’ll stack one habit on top of another, and suddenly your mornings feel smoother, your workouts feel stronger, and your mindset? Resilient AF.

Setting Goals That Actually Stick

So many people set goals that feel good in the moment—but fizzle out fast. Why? Because they’re either too vague (“get fit”) or too extreme (“work out 6 days a week, never eat carbs again, and sleep 9 hours a night while meditating at sunrise”).

Let’s flip that. Here’s how to set goals that are achievable and meaningful:

1. Make It Specific.

Instead of “get healthy,” try “move my body 3 times this week” or “drink 2L of water daily.”

2. Make It Measurable.

You can track it. You’ll know if you did it.

3. Make It Relevant.

Does this goal support your bigger vision? Like feeling more energized for your kids or confident in your own skin?

4. Make It Realistic.

Start with what you can actually do. One small win beats a giant fail every time.

5. Make It Timely.

Give it a time frame. That’s why the 6 week format of Level Up works—it creates a container for your focus.

How to Build Habits That Last

Here’s a little sneak peek at the kind of tools we use in the Level Up Challenge:

• Habit Stacking: Pair a new habit with one you already have. For example, “After I brush my teeth, I’ll drink a glass of water.”

• Tracking: Use a simple checklist or journal to see your progress (we’ll give you templates).

• Environment Shifts: Put your running shoes by the door. Keep a water bottle on your desk. Pre-book your classes. Make the healthy choice the easy choice.

• Community Accountability: Whether it's our in-studio support or cheering each other on in a group chat, it’s easier to stay on track when you’re not alone.
  
  

Real Talk: This Isn’t About Perfection

You’re going to miss a day. Maybe two. You might eat the pizza, forget your water, or skip the early class. That’s life. That’s normal. That’s human.

Leveling up isn’t about being perfect—it’s about learning to bounce back faster and with more kindness toward yourself. It’s about choosing progress over perfection, always.

At Warehouse, we believe fitness is for everyBODY. That includes you—on your best days and your hardest ones.

The Ripple Effect of Showing Up for Yourself

One of the most beautiful things about habit-building is that it doesn’t just change your body—it changes your mind.

When you consistently show up for yourself, even in small ways, you start to trust yourself again. You stop waiting for motivation to magically appear, and you start realizing that you’re already capable of doing hard things.

That confidence carries over into everything else. Work. Relationships. Parenting. Boundaries. Dreams.

Ready to Level Up?

If your body’s been craving movement, if your mind’s been screaming for routine, or if your spirit is just tired of spinning its wheels, this challenge is for you.

It’s time to stop starting over and start building something that lasts.

Spring is your season of growth. Let the Level Up Challenge be your blueprint for building habits, crushing goals, and becoming the version of yourself you’ve been waiting for.

We’re here for every sweaty high-five, every mindset shift, every “holy crap I actually did that” moment.

Let’s level up, together.

Want in?
Talk to us at the front desk or DM us on Instagram to get started. The Level Up Challenge kicks off this May. Let’s make this your most powerful season yet.

Cannabis and Fitness: Can They Go Hand in Hand?

The Potential Benefits of Cannabis for Fitness and Everyday Life

As 4/20 approaches, it’s a great time to talk about something that’s been gaining traction in the wellness and fitness world: cannabis. While it’s long been associated with relaxation and recreation, more athletes and fitness enthusiasts are exploring how cannabis might enhance their routines and overall well-being. But what are the potential benefits? Let’s break it down.

Cannabis and Fitness: Can They Go Hand in Hand?

1. Pain Management and Recovery

One of the most well-known benefits of cannabis is its ability to help with pain relief. Whether you’re dealing with post-workout muscle soreness, inflammation, or chronic pain, cannabis—especially CBD—has been shown to help reduce discomfort. Some studies suggest that cannabinoids interact with the body’s endocannabinoid system, which plays a role in pain perception and inflammation.

For fitness lovers, this means that cannabis could be used to ease muscle tension and aid recovery, allowing you to get back to your workouts faster. Plus, with things like edibles, drinks, topicals and bath bombs, you don’t have to smoke it to feel the relief.

2. Reducing Inflammation

Inflammation is a natural response to exercise, but too much can slow down recovery and lead to injury. CBD, a non-psychoactive compound in cannabis, has anti-inflammatory properties that may help reduce muscle soreness and swelling. This could be particularly beneficial for athletes who engage in high-intensity training or endurance sports.

3. Enhancing Focus and Mind-Muscle Connection

While THC (the psychoactive component of cannabis) is often associated with relaxation, certain strains are known for their energizing and focus-enhancing effects. Some users report that cannabis helps them get into “the zone” during workouts, improving their mind-muscle connection and overall performance.

For activities like yoga, weightlifting, or even spin class, a heightened sense of focus can help improve form, endurance, and enjoyment. For this type of effect, you will want to focus on a sativa strain or a hybrid to prevent getting the munchies or feeling a little too chill.

4. Managing Pre-Workout Anxiety

Not everyone loves the idea of stepping into a packed gym or joining a group fitness class. For those who struggle with workout-related anxiety, cannabis may offer some relief. Low doses of THC or CBD may help reduce social anxiety and increase relaxation, making it easier to enjoy movement without stress. Other cannabinoids like CBG are also helpful with anxiety and can have a calming effect without the “couch lock.”

5. Better Sleep for Recovery

Good sleep is essential for muscle repair, recovery, and overall well-being. Cannabis, particularly strains with higher CBD content, has been linked to better sleep quality. If you have trouble winding down after an intense workout, cannabis might be an option to help your body and mind relax. Again, with things like edibles, teas and bath products, relaxing after a long day or a hard workout doesn’t mean you have to smoke.

Everyday Benefits of Cannabis

Even if you’re not using cannabis for fitness, there are other potential benefits that could enhance your daily life:

1. Stress and Anxiety Relief

Many people turn to cannabis for its calming effects. CBD has been studied for its ability to reduce anxiety without the psychoactive effects of THC. For those juggling work, family, and daily responsibilities, cannabis could be a helpful tool for unwinding at the end of the day.

2. Mood Enhancement

Certain cannabis strains are known for their uplifting and mood-boosting effects. Whether you need a little motivation to start your day or a way to shift out of a funk, cannabis may help improve your overall mood and outlook.

3. Creativity and Mindfulness

Some people find that cannabis enhances their creativity and mindfulness, making it easier to engage in activities like writing, art, or meditation. If you’ve ever struggled with creative blocks or wanted to deepen your mindfulness practice, cannabis could be an interesting tool to explore.

4. Pain Management for Everyday Aches

Beyond workout recovery, cannabis can be useful for managing everyday aches and pains, such as headaches, joint discomfort, or menstrual cramps. Rather than relying on over-the-counter medications, some people prefer the natural relief that cannabis provides.

5. Digestive Support

Cannabis has been used to help with nausea, digestive issues, and even appetite regulation. For those who struggle with gut health or appetite loss due to stress or medical conditions, cannabis may provide some relief. To increase appetite, indica strains are better, where sativa have been known to suppress appetite.

Things to Consider Before Using Cannabis for Fitness

While cannabis has potential benefits, it’s important to use it responsibly and find what works best for you. Here are a few things to keep in mind:

• Start Low and Go Slow: Everyone reacts differently to cannabis. If you’re new to it, start with a low dose and gradually adjust as needed.

• Choose the Right Strain: Different cannabis strains have different effects. Some may energize you, while others may make you feel too relaxed for a workout. Your friendly, neighborhood budtender can help with your selection based on what you are trying to achieve.

• Consider CBD vs. THC: If you want the benefits without the high, CBD may be a better option for fitness-related use.
  
  

Final Thoughts

Cannabis and fitness might not seem like an obvious pairing, but for many people, it offers benefits that enhance both physical performance and overall well-being. Whether you’re looking for better recovery, improved focus, or just a way to manage everyday stress, cannabis could be a useful addition to your routine. As always, listen to your body, experiment mindfully, and find what works best for you.

Do you use cannabis as part of your fitness or wellness routine? Let us know in the comments!

Your Health Journey Doesn’t Just Stop In The Gym & Kitchen

A comprehensive guide to cleaning your space thoroughly this Spring for optimal physical and mental health! – by Lathered Cleaning Company

Spring has a way of making us crave positive change within ourselves and within the spaces we occupy.  As the world around us brightens and blooms, it always feels like the perfect opportunity to refresh our surroundings and our routines.  Spring is a chance for us to declutter, deep clean, completely restructure our routine, and start anew.

A few of our Lathered team members have made positive changes lately by adding healthy new additions to our routines in the form of group fitness classes at Warehouse Spin and Barre.  We’ve been enjoying their indoor cycling, pilates, and barre sessions at the studio and truly appreciate their positive stance on fitness being for “everybody and every body”!  But health doesn’t just involve our fitness goals!

Cleaning Matters

Lathered Cleaning Company has been cleaning homes in Airdrie, Alberta since 2013.  Our overall goal has always been to create peace and balance in every single home we clean; and Spring just happens to be our busiest time of year.

Deep cleaning your home regularly helps maintain both your mental and your physical health. Studies have shown that people who live in dirty and cluttered spaces are more likely to experience feelings of stress and depression.  Messier homes also have higher instances of cold and flu cases per year; negatively impacting our physical health and even attendance at the office and work!

Our homes are meant to be our havens; a place we can escape to when the weight of the world starts to feel a bit too heavy.  That is why it is so important to ensure our spaces feel safe, uplifting, and 100% stress-free (or at least 95%...).

Not quite sure how to deep clean your space properly?  Here is a list of things that you can start chipping away at!

Home Deep Cleaning Checklist

•  Dust/wash all light fixtures and fans

•  Wipe down/scrub blinds and launder curtains (just be sure to check their tags for cleaning specifications) 

•  Vacuum window screens (or take them off completely and scrub gently)

•  Wipe out the dirt from all window tracks

• Wipe inside windows (and outside windows you can reach safely)

•  Wipe on top of cupboards (tons of grease build-up is up there! Then lay out some parchment paper up there so next time you can just peel it and replace!)

• Organize/Wipe Out Cupboards and Drawers

•  Clean out Fridge/Freezers

•  Pull furniture away from walls and vacuum underneath (tons of dust and allergens build up beneath us that we don't even realize is there!)

•  Thoroughly vacuum your sofas (once you’ve read the laundering instructions on the tags, throw the cushion covers in the washing machine — or just wipe them down if they're leather)

•  Launder all bedding

•  Vacuum your mattresses (Three words: Dead. Skin. Cells)

• Thoroughly vacuum underneath bed (Again, say it with me: DEAD. SKIN. CELLSSSS)

•  Vacuum out all heating vents (you’ll be shook when you see how much dust, dirt, and crumbs build up in those things!)

•  Spot wash walls, doors, and baseboards

•  Vacuum behind washer/dryer and inside lint trap the best you can

•  Scrub INSIDE the washing machine (and clean out all debris traps)

•  Disinfect all high-touch points in your home (light switches, door knobs, handles, faucets, etc.)

• Vacuum and Mop Floors (mop the floors multiple times if you have to! Until that water runs clean!)

Lathered Tip: When cleaning a room, always work from top-to-bottom and left-to-right!  This ensures everything is getting cleaned properly and efficiently!

Decluttering Checklist

• All closets – donate all old clothes, coats, shoes, Winter gear you no longer use, etc.

• Kitchen cupboards and drawers – donate all unused dishes, serving trays, vases, appliances, cutlery

• Under sink cabinets – get rid of unused products and tools/gadgets 

• Desk drawers – recycle/discard of old notebooks, dry pens, etc.

• Bedroom dresser drawers – donate any clothes you no longer like/fit and any old/worn out intimates/socks

• Pantry – discard of any expired/stale food and donate any food you know you won’t eat

• Go through your books, movies, magazines, and junk drawers for things to discard/recycle/donate as well

Quick and Easy Maintenance Checklist

• Replace your furnace filter

• Check the batteries in all smoke detectors and CO2 detectors

• Unclog all drains (pour some baking soda in the drain and a bit of vinegar.  Let it sit for about 20-30 minutes and then finish it up by carefully pouring hot water down.)

• Pull out fridge and vacuum underneath and behind it.  Also make a point to run the vacuum over all of the back vents to ensure air can properly circulate (this will help with the overall longevity of your fridge!)

As you embark on your Spring cleaning journey, remember that you’re not just getting rid of dust, clutter, and grime – you’re making space for new beginnings.  Embrace the process, bask in the satisfaction of a job well done, and let this new season help cultivate healthy habits into every corner of your life.

.Does this all sound like something you’re not interested in doing at all?  We totally get it!  Luckily, Lathered is currently offering an initial promotion for new clients!  Five hours of cleaning for $195!  We communicate with you regarding your top priorities at booking to ensure they get done first and we also offer add-on services (like a few of the items listens in the deep cleaning checklist)!

Lathered Cleaning Company is a locally owned and operated residential and commercial cleaning service.  We are licensed, fully insured, use eco/human/pet-friendly cleaning products from our own non-toxic product line (Lathered Essentials), and all of our team members require clean background checks upon employment.  We believe that every home and office owner deserves high quality cleans with complete peace of mind before, during, and after their clean.  

Our guarantee: No Fine Print. No Contract. No Catch.

Lathered's service locations include: Airdrie & Calgary, Cochrane & Olds, Chestermere & Strathmore, Okotoks & High River, Lethbridge, Red Deer, St Albert & Edmonton, Sherwood Park, Sault Ste. Marie & Sudbury, and most surrounding areas!

*At Warehouse Spin & Barre we use Lathered Essentials to clean the studio, they are our favorite cleaning products

Why People Choose Warehouse Spin & Barre for Group Fitness Classes

In the bustling world of fitness, there's a myriad of reasons why individuals choose to exercise. From enhancing physical health and managing weight to reducing stress and finding a sense of community, the motivations are as diverse as the people themselves. At Warehouse Spin & Barre, a boutique spin and group fitness studio in Airdrie, AB Canada, the mission is clear: to empower our community through fun, positive, and inclusive classes. With a variety of group fitness options, including spin, barre, buti yoga, step, pilates, HIIT, and combo classes, this studio has become a haven for many. But what exactly draws people to Warehouse Spin & Barre? Let's explore the reasons why individuals, primarily women in their 30s and 40s, choose this unique fitness destination.

1. Health and Fitness

One of the primary motivations for people to exercise is to improve their overall health. Regular exercise is associated with numerous health benefits, including enhanced cardiovascular fitness, better blood pressure (We have even had people tell us their blood pressure has gone down to normal after only a short period of time doing classes), and a lower risk of chronic diseases. Many individuals make the conscious choice to embrace a healthier lifestyle, and Warehouse Spin & Barre provides the perfect platform to achieve these health-related goals. With top-notch equipment and dedicated instructors, every class at the studio is a step closer to a healthier, fitter self.

2. Weight Management

For those looking to manage their weight, exercise is a trusted ally. Shedding extra pounds or maintaining a desired weight can be a challenge, but the group fitness classes at Warehouse Spin & Barre make it an enjoyable one. These classes offer a dynamic and effective way to burn calories, build muscle, and tone the body. Members find themselves not only on a journey to achieve their desired weight but also embracing a sustainable lifestyle that supports weight management in the long term.

3. Stress Relief

In our fast-paced lives, stress is an ever-present companion. Exercise has been shown to be a powerful stress reliever, and the positive atmosphere at Warehouse Spin & Barre creates the ideal environment for stress reduction. The studio's welcoming ambiance and supportive community make it a sanctuary where individuals can let go of the worries of the day and focus on themselves. The physical activity and social interaction during classes provide a dual stress-relief strategy that members cherish. “Clip in & check out” is something some of our members and instructors live by. These classes are for you to focus on you and take some time just for yourself.

4. Social Connection

While the physical benefits of exercise are undeniable, the sense of community created in a group fitness setting is equally compelling. Warehouse Spin & Barre is not just a studio; it's a community. It's a place where everybody & EVERY BODY but particularly, women in their 30s and 40s, often juggling motherhood and work, can find a supportive network of like-minded individuals. The relationships formed in these classes extend beyond the studio's four walls, evolving into friendships and a shared commitment to personal well-being. When you walk through that door you are part of the Warehouse Crew and you become part of this fun, supportive, sometimes slightly crazy family.

5. Variety and Fun

Variety is the spice of life, and it's no different in fitness. The studio offers a diverse range of group fitness classes, catering to a broad spectrum of interests. Whether you're into high-intensity workouts, the grace of barre, the flow of yoga, or the energy of spin, there's something for everyone. This variety keeps workouts exciting, preventing monotony and making fitness an enjoyable part of everyday life. Members look forward to their classes, knowing each one will bring a unique experience. We also have a great team of instructors that bring their own flair and personality to each class they teach. Watch for costumes, theme classes, a variety of music types, team teaches and “bonus tracks.

6. Expert Guidance

At Warehouse Spin & Barre, the instructors are more than just trainers; they are motivators, mentors, and supporters. Their expertise goes beyond demonstrating exercises; they empower individuals with the knowledge and guidance to navigate their fitness journey successfully. For women in their 30s and 40s who often have specific fitness needs and concerns, having skilled instructors who understand those nuances is invaluable. Have an injury? We will provide you with modifications. New? We want you to feel successful so we strive to set you up for success.

7. Accountability

Accountability is a vital component of any fitness routine. Knowing that you have a class scheduled at the studio can be the extra push needed to stay committed to your goals. The group dynamic fosters a sense of responsibility, motivating members to show up, work hard, and celebrate their achievements together. The accountability factor not only promotes consistency but also makes the fitness journey more enjoyable. This is a great time to remind you that classes open a week in advance for booking so, why not make a commitment to yourself and pre-book your classes?

8. Empowerment

"Fitness for everybody & EVERY BODY" is not just a slogan at Warehouse Spin & Barre; it's a guiding principle. The studio is a place where people of all shapes, sizes, and fitness levels can feel empowered. For those in their 30s and 40s, this is particularly important, as it's a stage in life where self-care and empowerment become increasingly vital. The supportive and inclusive atmosphere at the studio reinforces the belief that fitness is a journey of self-empowerment.

9. Results

Everyone embarks on a fitness journey with specific goals in mind. It might be increased strength, improved flexibility, better cardiovascular endurance, or even all of the above. Warehouse Spin & Barre is designed to deliver results. The instructors, the classes, and the community are all geared towards helping members achieve their fitness aspirations. It's a place where goals become realities, one class at a time. We love to celebrate the shit out of each and every goal and milestone you hit!

10. Convenience

Convenience plays a significant role in choosing a fitness destination. The studio's location in Airdrie, AB Canada, ensures that local residents have easy access to high-quality group fitness classes. No long commutes, no complicated logistics—just a straightforward path to a healthier and happier lifestyle. Being located right off the QE2 means we are also a convenient location for those coming from Crossfield, Carstairs and Calgary. We also have a variety of class times, making it easy to fit a class or two into your schedule each week. We even just added a noon class for those who are looking for something to do during their lunch break.

Warehouse Spin & Barre is not just a fitness studio; it's a destination where individuals find their path to well-being, empowerment, and connection. Whether it's health, weight management, stress relief, or the sheer joy of exercise, the studio offers a comprehensive package that resonates with its members. Warehouse Spin & Barre is more than a fitness studio; it's a trusted partner on their journey to a healthier and happier life. 🚴‍♀️💪✨

www.warehousespinbarre.ca