Alchemy

News Flash – It’s sweat, not fitness

Mon, 28 Jul 2025 23:34:03 GMT

Everybody, meet Jenny. Jenny, meet everybody.

Jenny is imaginary, but let?s pretend Jenny is a lean, mean, pulsing, pose holding, sweat machine ? she attends a fitness class or goes to the gym at least three times per week, eats her greens, drinks lots of water and tries to sleep her eight hours a night. Despite this, she?s not seeing the results she wants. Of course, this isn?t Jenny?s fault. The fault is on a commonly used, but misguided fitness philosophy made of sand.

You see, Jenny prescribes to a popular ?thermostat fitness? routine. Jenny?s fitness receipt is dependent on the size of the puddle of sweat she leaves behind. She?s convinced that the more she sweats, the bigger the change in endurance, in body fat, and in strength. Sorry, but your fitness level is not simply a measure of how much you sweat. I hate to shock you, but while heat might feel good on the muscles, sitting in a sauna for an hour, grilling out on a hot summer day with a few friends, or trying on six different outfits in a tight dressing room will certainly leave you dripping with sweat ? but none of these things make you fitter.

While heat building and sweating are correlates of your effort, they?re weak correlates at best. Pushing yourself to your own, honest, personal max is the only fitness method that can?t be sidestepped through fake-outs like room temp, or sweat drops on a treadmill. Alchemy will never get easy, you?ll just keep getting better at it. Time for more reps, more range of motion, more weight, more effort than you ever thought you were capable of. Many variables cause the body to heat and sweat, but there?s no faking effort. Don?t believe the lie of thermostat fitness! Want your fitness receipt to show actual results? Time to opt out the sweat fa?ade and opt in on effort. At Alchemy, you can bet your bottom dollar you?ll leave dripping with real sweat ? the hard-earned byproduct of your hard ass effort. Rest assured, real life results to follow.

Tyler Quinn is CEO, a coach and co-founder of Alchemy 365. In his spare time he enjoys reading, hockey, jiu jitsu and gun-slinging.

Bucking the Trend

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Growing up, my brothers and I spent a lot of time in the basement playing ping-pong. Each of us had our own spot on the back of the wooden staircase where we would make a tally mark each time we won a match. Over the years, my older brothers accrued hundreds of tallies under their names, each representing a hard fought victory. On the other hand, by the time we had grown into adulthood, my name had three. There was something about being the little brother that made beating either of my older siblings not just unlikely, but impossible. I lost because I felt I was supposed to lose. This phenomenon extended beyond ping-pong. Despite being a decent athlete, with a decent brain, I was never more clumsy or less capable than when my brothers where there peering down at me. I?ve become so conditioned to perform at less than my best when under the pressure of older-brotherly judgment that I don?t even question it anymore. And this got me thinking ? in what other areas of my life have I become conditioned to fail, fall short, and underperform? More importantly, at what point is it time for me to buck the trend?

Habituation is the idea that the more we experience something, the more we get used to it ? event if it is quirky and inconvenient. In a recent article written for Fast Company, Lauren Schwartzberg used the fantastic example of those pesky stickers placed on fruit that we have to peel off before we can enjoy them. We just lie down and take it because we?re habituated to do so. Now think about all the areas in your life in which you are habituated to be a certain way. How are your relationships? How is your nutrition? What about your work productivity? Your workouts? If any of these are not up to your standards, it?s time to ask why and attack the problem.

Bucking negative trends of habituation begins with asking hard questions and making just one good decision. At Alchemy, we believe that a 50-minute class like the A10 or A20 can be just the thing to get you moving on a new and better track. Life has a real talent for kicking you when you?re down and silly as it might sound, so do burpees, thrusters, and any other movement or workout that you wish you could quit half-way through. The more you get your butt kicked in at Alchemy, the more you?re going to be able to grind through the butt-kicking life has in store from time to time.

Start today. Use the hashtag #Alchemytrend on Facebook, Twitter, or Instagram, show it to one of our front desk workers and enjoy your first class on the house. Caught in the groove of a negative trend? Time to break free. Do it now. Today is the day.

Tyler Quinn is a coach and founder of Alchemy and Union Fitness. In his spare time he enjoys reading, hockey, jiu jitsu, and gun-slinging.

A guide to getting exactly what you want from your workout

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

At this point you might be well aware that our four different class offerings, A10, A20, AStrong and AFlow, are each capable of delivering a serious dose of fitness. Furthermore, you probably know that each is going to leave you feeling exhausted in their own way ? Lord knows an A20 full of burpees and pull-ups is something very different from the five sets of five heavy back squats you just did in AStrong. What you may not know, however, is that the classes are programmed in conjunction with one another. While each may represent a unique challenge they can be combined in different ways to deliver potent, goal-specific prescriptions.

Knowing what you want out of your workout program is the first step. The second step is setting up your training week to reflect those ambitions. We?ve made it easy by categorizing four general athlete types as well as suggested training breakdowns to help you achieve your goals. Full transparency: our guidelines are an awesome way to get started but a bit of your own experimentation is going to take you a long way, too. Furthermore, when in doubt, don?t hesitate to grab any of our coaches for some guidance on further customization.

Know what you want. And know we want it for you.

Tyler Quinn is a coach and founder of Alchemy and Union Fitness. In his spare time he enjoys reading, hockey, jiu jitsu, and gun-slinging.

Advice You Probably Won’t Follow

Mon, 28 Jul 2025 23:34:03 GMT

by Scott Jagodzinski

As John Steinbeck once said, ?No one wants advice ? only corroboration.? Wow?that so describes me as a 30 year old. Full of piss and vinegar, charging ahead like a bull in a china shop, only stopping occasionally to consider what others think but really wanting people to simply get on board with whatever agenda I was pushing.

Well, with a couple decades of that under my belt I?ve come to realize a few things. First, if you are somewhere around 30, you?ll fall into one of three categories:

1. You?ve stopped reading this because you don?t take advice.

2. You?ll consider words of wisdom from others but only if you are still on the fence. If you?re leaning one way, you only want advice that supports your conclusion.

3. You listen, consider the advice and actually follow all or part of it. You are a rare breed.

Here?s a little secret: #1 was me as a 30 year old. #2 was me as a 40 year old. #3 is me today as a 50 year old. Want to pull a Tim Ferriss and 80/20 this bad boy? Skip to #3. Today.

The second thing I?ve realized is that there is no substitute for experience. Until you realize that experience comes at a price (time and money). Then you realize there is a substitute for experience. Advice.

Today I had coffee with a good friend who is about 15 years my senior. This guy is one of the most creative, energetic, entrepreneurial guys you?ll meet. He has started and taken two companies public. He does not live in the status quo. I shared a business challenge I was having and guess what?he advanced my thinking by at least 30 days and helped me get to a solution. My 30 year old counterpart would not have even sought advice and certainly would not have followed it.

I?m a business guy so I tend to think of this stuff in that context. But this works in any part of your life. Relationships, health, fitness, faith?you name it.

So like anything new, I always suggest a test before a full rollout. Take any challenge in your life today and reach out to a couple of trusted people who have a few more gray hairs and wrinkles than you. Share with them and ask them for advice. It won?t cost anything, you don?t have to take it, but you just might learn something. Best case, you save time, money and possibly some face.

Scott Jagodzinski is a co-founder of Alchemy, father of 3, and working on getting 100 pushups in under 4 minutes. More on Scott: https://www.linkedin.com/in/jagodzinski

What to do with all that fitness

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

As Fight Club?s Tyler Durden so eloquently put it ? most of us end up ?working jobs we hate so we can buy sh$t we don?t need?. This somewhat accurate depiction of society is impressively profound ? enough so to make you a little squeamish if you stew on it for too long. But I?m not here to make you squeamish. I?m here to borrow the quote, massage it a little and reframe it in terms of your fitness. It?s a bit of a jump from Durden?s minimalistic utopia to your workout routine but bear with me.

First, replace ?working jobs? with ?working out?. Now replace ?buy sh$t? with ?do stuff? and you?ve got yourself a poorly crafted but equally poignant statement about how the average workout routine relates to the average life;

Most of us end up ?working out so we can do stuff we don?t need to do?.

It?s a common pitfall to see improvement in the gym as the ultimate objective of our exercising. I?m telling you that?s wrong ? I want to know what you plan to do with all that fitness outside of the gym?

Why do you work out? Is it really about increasing your max pull-ups? Is it really about bumping up to those 25lb. dumbbells? It might seem that way from a distance, but I?m here to challenge that thinking. In fact, I would argue that all the time you spend in the gym isn?t worth the membership you pay if you don?t use that fitness outside of the gym. Don?t strengthen your legs so you can squat more, strengthen them so you can ski one more hill this winter. Strengthen your back so you carry a pack through the boundary waters this summer. Increase your mobility so that putting socks on isn?t the worst part of your day (you know who you are). The point is- reframe your mindset around why you exercise and try not to forget that you spend twenty-three hours of your day outside your gym.

And even at the risk of missing you this week (and we will miss you!) consider skipping on a day of in-the-gym training for a day of expressing your fitness at the park, on a bike, throwing a Frisbee, going for a hike, learning a new sport, or any other activity you can think of, and feel alive.

Tyler Quinn is a coach, co-Founder, and CEO of Alchemy 365. In his spare time he enjoys reading, hockey, jiu jitsu, and gun-slinging.

3 Simple Rules for Preventing and Caring For Calluses

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

So you?re back in studio and all the things you couldn?t do in your home gym are now in your daily workouts: Pull-ups? Toes-to-bar? Ring Dips? Double Torpedo work? YES. But also, ow. Adding these pieces of equipment and movements is raising the quality of your training experience but there is a downside: an occasional callus is an inevitable reality of any training that includes gripping things. Look, it?s not the end of the world? and I?m here to offer perspectives on how to prevent them, how to take care of them and how to avoid making them worse.

1. Adjust your grip!

A firm but relaxed grip is going to save you some energy for the rest of the workout and reduce the likelihood of a callus forming. Furthermore, when you place the handle of a Torpedo or the pull-up bar across the center of your hand and squeeze, you end up forcing a bunch of skin up toward the fingers under a tremendous amount of pressure. Ever wonder how that callus formed? Now you know. To see what I?m saying, lay your left index finger across the open palm of your right hand. As you slowly close your grip, you?ll notice a bunching of skin forming just below the base knuckles of your gripping hand. That flab is where the majority of calluses form. Now move your index finger (or handle, or pull-up bar etc.) up and inch toward the base knuckles of your open hand repeat the exercise. See how much less pressure and how much less bunching there is? Adjust your grip to minimize pressure on your hand and dramatically decrease your chances of developing a callus.

2. Keep ?em small.

Ok, so the workout was a big one and now that you?ve gotten out of the shower you notice a callus has begun to form. Use a nail file or small razor to keep the callous smooth and small. File at the callus gently, the same way you would a fingernail and you?ll immediately see the callus reduce in size. Doing this before you workout is a sure fire way to handle the problem before it progresses. Like cool gear and gadgets? Check out this Tweezerman Callus Shaver !

3. Let nature run its course.

It shouldn?t happen often, but on a very rare occasion, when the conditions are right a callus may start to tear. If you?re imagining your hand bursting open and a geyser of life-energy erupting from your palm, you?ve watched too many movies. In fact, you?ll see a tiny little cut at the edge of the callus and that?s about it. But here?s the common mistake people make when a callus finally tears ? they want to finish the job. Leave the skin where it is! I repeat: LEAVE THE SKIN WHERE IT IS! You?re body knows how to heal itself better than you think. By removing the skin on the surface of the callus, you create a ridge at the edge of the cut and that ridge is the perfect pressure point for a) a bigger tear, or b) a whole new callus to form.

See? No big deal. Ballerina?s get calluses, cyclists get calluses, weightlifters get calluses, it?s a part of the job when you?re working hard. The fact of the matter is calluses will come and go but instead of seeing them as a nasty thing to hide, remember that a callus is nothing more than a sign you?ve been kicking ass in the gym. They can be managed, and cared for if you take the time to do it. Happy training!

Coach Tyler is a Coach, CEO, and co-founder of Alchemy 365. In his spare time, he enjoys reading, hockey, jiu-jitsu, and gun-slinging.

Entertainment or Fitness? A New Look at Rock Star Instructors.

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

This past week, the Rolling Stones put on a concert here in Minneapolis. Since then, my Facebook newsfeed has been teeming with photos from those lucky friends of mine who were fortunate enough to see the show live. Based on the photos, I think it?s safe to say that Mick?s still got it. I mean, the guy?s a quintessential rock star on every level. The way he dresses, the way he talks and caries himself, the way he contorts and pops while performing is a show unto itself.

Just yesterday, however, I found myself in a facetious conversation about Mick?s unique style. Specifically, a few of us were discussing when that kind of rock star behavior becomes contextually inappropriate. Say, group fitness, for example.

All too often, group fitness classes are measured on the rock star qualities of the instructor. But ask yourself, what does the stock of your instructor have to do with YOUR fitness? Don?t get me wrong, high-energy and charisma is critical to success in group fitness, but I would argue that the electricity an instructor generates ought to be focused on you, the student.

Look, if I?m going to a concert, you better believe I want to be entertained by somebody who?s natural energy commands the spotlight. I want to fade back into the crowd and watch the spectacle. But if we?re talking about class, I want the opposite.

Instead of a rock star instructor whose personality, as entertaining as it may be, casts a shadow on the students, I want a fitness guide that seeks to highlight your accomplishments, your personal victories, your experience, your inner rock star.

Next time you?re in your class, peak out of the corner of your eye and check on your instructor. Are they staring at themself in the mirror or are they staring at you. Count how many times you make eye-contact with your instructor, count how many times your instructor shares a personalized touch point with you and with others in the class. At Alchemy, we strive, day in and day out, to make sure you are the center of attention and that the personalities of our incredible instructors, as robust as they may be, are second fiddle to your incredible effort.

Happy training.

Tyler Quinn is a coach and founder at Alchemy and Union Fitness. In his spare time, he enjoys reading books, hockey, jiu jitsu, and gun-slinging.

Finding the Athlete in All of US. (GO USA)

Mon, 28 Jul 2025 23:34:03 GMT

by an esteemed member of the Alchemy Brand Ambassador Team
Photo Credit: Getty Images in The News & Observer

Did you watch? The U.S. Women?s soccer team 5-2 victory over Japan in the World Cup Final on Sunday was seen by 25.4 million viewers on FOX. That?s a new record for ANY soccer game men or women broadcasted in USA. You go girls!

Did you know? The U.S. Women?s soccer team was also the OLDEST in the history of the World Cup. The average age ? 29.5! Carli Lloyd, who scored a hat trick, in the championship game, is peaking in her 30s, which good news for ALL of US. She?s 32; in fact she turns 33 this month (July). Lloyd scored 3 goals in 16 minutes, a new World Cup record. Impressive would be an understatement.

So why should you care? You don?t have to, but use it as motivation.

You?re never too old to take your game to your highest level. Now we?re not talking about winning the World Cup or taking home Gold at the next Olympics. We?re talking about challenging yourself to bring out your inner athlete.

How do you get there? Well there are the obvious nouns like: determination, dedication, commitment, tenacity, and persistence.

Your inner athlete can be whatever you want it to be. Maybe it?s committing yourself to three A20?s a week. Maybe it?s setting that alarm an hour early to attend Alchemy class (yes that noise can be a bit scary at 5 a.m.) before you go to the office. Maybe it?s committing to workouts five days a week instead of three. Or maybe it?s working your way up to a 30 pound slam ball for those ground-to-shoulders.

I?m sure Carli Lloyd had her days where running mile after mile to stay in game shape wasn?t exactly how she wanted to spend her Saturday afternoon or Friday night for that matter. We all do. Find your inner Superman or Sasha Fierce and leave it all at Alchemy.

It?s not about Day 1, it?s about Day 100 or Day 365, because that?s when the hard work really starts to shine. Sometimes on the world stage, and sometimes when you try on that new pair of jeans.

ALL of US deserve to be our best. So start today with a smile and end today with a smile when you're doing 20 burpees! It's all about attitude and with the right start and mindset every goal seems a little bit easier for ALL of US! Go USA!

The big bad strength class, not enough cardio, and other myths debunked

Mon, 28 Jul 2025 23:34:03 GMT

By Molly Hanten

This week, a girlfriend asked me what AStrong was. I explained it is a 30-minute class with compound lifts (squats, deadlifts, presses) and assistance exercises. It is the only class where we use barbells. She immediately responded with ?Oh that scares me.?

This seems to be a common response from ladies about AStrong and strength training in general. Some other common things I hear are; ?30 minutes isn?t a long enough workout?, ?I need that cardio burst?, ?I don?t want to get big?,?I do strength training with light dumbbells and high reps?. I promise you, these are all BS and I am going to do my best to demystify these common responses, from my experience. Plus, that body you really want? Lifting heavy is going to get you there much faster.

Common Response 1: ?I am scared?:

Molly : That?s OK! Most of us are scared of trying something new and hell, strength training alone can be scary enough without figuring out what lifts to do on what days and in what order without hurting yourself. AStrong classes are programmed for you, and the coaches know help you select your weights based on your form and level of experience. We?ve made it super easy for you to walk into class? now you?ve just got to come and do the WORK.

I used to be scared to death of a barbell. I ran, did yoga and strength trained with light weights and high reps? I also had little to no muscle on my body. Through incredible coaching and starting out with very light weight while quickly increasing, I?ve built muscle definition along with the confidence to squat and lift my body weight (and more!). Don?t be scared, we are here to help.

Common Response 2: ?30 minutes isn?t a long enough workout? / ?I need my cardio?

Molly : First of all, you do NOT need to be working out for hours a day (we obviously believe in that as our classes are all under 60 minutes). You?d be surprised how your heart rate increases when you take AStrong and just how gratifying a 30-minute, heavy lifting session can be over say, a moderately paced distance run. Sure, you will be more sore then the 60-minute light-weight, high rep routine but you will finally get the desired outcome you are searching for: a stronger and more fit body. Boom. Save time and get more fit.

Common Response 3: ?I don?t want to get big? / ?I do strength training with light dumbbells and high reps?:

Molly: This one drives me bonkers. Muscle definition and muscle building a.k.a. ?getting toned? come from lifting heavy weights. The ?big? women you see are not doing 30-minute lifting classes a couple of times a week. Trust me, it takes A LOT of work to build that kind of definition, which comes from the teardown and rebuild cycle of muscle tissue. Pulsing a light dumbbell is not going to breakdown muscle tissue but a heavy push-press sure will. Aside from the improved strength ? both upper and lower body ? and increased lean body mass, you will find an even greater aerobic capacity. Not to mention how badass you feel walking around all day knowing you did numerous back squats at or above your own body weight all before 7am (likely way more than your co-worker did all week). Feeling badass as a woman is important and empowering, and heavy lifting takes you there mentally and physically, which is why we are so proud to offer AStrong classes.

The physical changes I have seen from a once runner/ yogi to an Alchemist are incredible and keep me motivated to get back under the bar each AStrong class. Mentally and physically, it?s changed my world.

I could go on with the many benefits I have seen in myself and countless other women during my fitness career but I beg you to get over the fear, trust me and my team and try one AStrong class. If you don?t love it, your next class is free on Alchemy.

Turning Things Around – Why Your Backside Is Where It’s At!

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Let?s face it, as a fitness society, we?re frontally fixated. I?m talking about chests, abs, biceps, and quads. And when you think about it, it makes perfect sense. Unless you?ve got eyes on the sides of your head, it?s pretty tough to take a critical look at your backside. As a result, our time in the gym can skew itself toward exercises which yield changes to our front and which may neglect everything else.

So what?

So what!?!

The fact of the matter is, your fundamental athleticism i.e. your ability to jump, run fast, climb etc. is primarily derived from a group of muscles running down your backside known as the posterior chain. There?s no doubt that while your front side gets the credit, your backside does the work.

Need a solution? You?re in luck. If you?ve been to even one Alchemy class then you?re sure to have heard the instructor reference complete and rapid hip extension. We drive with our hips every time we jump, do a kipping pull-up, push-press, dumbbell snatch, and about a hundred other Alchemy staples ? and there?s a reason we harp on this. There?s just no better way to facilitate development and increased strength in the posterior chain than through hip extension. This is because hip extension draws on a symphony of muscular engagement from the glutes, the erectors, the obliques, the hamstrings, the calves and all the connective ligaments and tendons in between to create the single greatest and most functional movement the human body can execute.

Check yourself! If you?re at a gym where you?re not driving your hips open and pulling them closed with speed, against load, your missing the boat.

Here me now: your backside is a very powerful thing of beauty.

Listen, a little love to your front side won?t cost you a thing and nobody can be blamed for wanting to see a piece of artwork every time they look in the mirror. All I?m saying is that a sexy car with no engine is kind of a waste, don?t you think? So next time you?re 15 minutes in to your A20, dig in a little deeper, focus just a little more on your hip extension, your pulling, your jumping etc. and I promise you?ll be making a smart investment in your fitness.

Happy training.

Tyler Quinn is a coach and found of Alchemy and Union fitness. In his spare time, he enjoys pursuing his legend via reading, hockey, gun slinging, jiu-jitsu.

Pursue Your Legend Series: Andrea Jones

Mon, 28 Jul 2025 23:34:03 GMT

by Andrea Jones

I picked up The Alchemist , by Paulo Coelho in 2003 not knowing that it would change my life. Working as an intelligence analyst at the time, I carried my Brazilian dictionary and copy of the Alchemist with me for weeks, carefully translating its words and processing Santiago?s journey while working abroad. A dozen years later, now operating under the business name Alchemy, the story still hits home and continues to push me to try new endeavors and overcome fears. These are the top three lessons I learned that are still explicable today:

Lesson 1: Follow your passion.

If you not sure what that means, start paying attention to the conversations and activities that bring you energy. Take a look at the people you spend time with and try to spend more time with those that light you up. Think of a time when you dared to dream of accomplishing anything without fear of how it may look or whether it would pay the bills. That is your purpose, your passion, your Personal Legend. You may have more than one passion, and it may take a seemingly wrong turn before you find it. It took leaving my family, friends, career, and the state of Virginia in 2007 before I took the plunge (and serious pay cut) to discover and pursue my passion for fitness. If still aren?t sure. Come to Alchemy. The strength and support, and absolute fun experience is the perfect place to be inspired and share your passion.

Lesson 2: Take action.

Discovering your Personal Legend is like honing your internal compass. That being said, we may stop and reorient but we always march forward. The end goal is important but not as important as the actions we take to get there, and really where is ? there? ? In taking action, you might discover a new path or transformation that aligns with your internal compass and further fuels your passion(s). The hardest part is taking the first step. Alchemy is my new path. It drives my passion to make a credible group fitness that delivers results accessible to the masses.

Lesson 3: Enjoy the Journey

The alchemist says to Santiago, ?before a dream is realized, the Soul of the World tests everything that was learned along the way. It does this not because it is evil, but so that we can, in addition to realizing our dreams, master the lessons we?ve learned as we?ve moved toward that dream.? Which brings me to my last point and my daily affirmation. Enjoy the journey. Set time each day to identify what?s going well without letting qualifiers like ?could, should, and if only? muck it up. When you come in for a workout, recognize that it won?t always go as planned but you showed up. The failures and set backs we encounter are part of the journey. Embrace it.

Andrea Jones is a coach and founder of Alchemy and Union Fitness. When she is not working, working out, or hanging with her 3 small children, you can find her sipping on a Brasa Breeze.

Pursue Your Legend Series: Molly Hanten

Mon, 28 Jul 2025 23:34:03 GMT

Photo Credit ? Roy Son Photo

by Molly Hanten

This week I celebrated my golden birthday and the launch of our ?Pursue your Legend? campaign at Alchemy. I found myself thinking about my own personal journey, my Legend, and how obstacles and relationships have shaped this last year.

The inspiration for the campaign came from a quote that really stuck with our team: ?When we strive to become better than we are, everything around us becomes better too? ( The Alchemist ). That was it! That?s what we are trying to do here. We are pursuing our own Legend while doing all we can to help others pursue their own. My immediate thought, ?I don?t know what mine is! I am only a kid.? Wrong. I am now 27 and hell, I am damn well pursuing my Personal Legend.

I went through college thinking I was going to head into Broadcast Journalism then switched to PR. Funny story, my spelling and grammar suck and I hate sitting at a desk, so that didn?t last. For some reason it was SO hard for me to admit to the rest of the world I wanted to pursue fitness. Is that even a real job? What will everyone from school think of me? My parents aren?t going to dig it! To say the least, once I said f*$k it, my life improved significantly. No, my schedule was not normal. Yes, I missed lots of happy hours with my friends and yes, I worked lots of weekends. BUT, I was so damn happy that WORK was no longer work, it was just a ton of fun.

I spent years working in the yoga world and met some incredible people. I ran marathons, did yoga, and my body suffered. I was bored with my fitness routine (and injured) so when I stumbled into a CrossFit gym and met my now business partners I was so happy! I loved the workouts and LOVED watching myself actually get STRONG. In 2013, I moved out to the east coast to launch a yoga studio in D.C. and in my mind, I was going to stay there for a long time. I had dreams of moving home someday and opening a hybrid yoga studio but figured it would happen when I was ?old?. Well lucky me, my business partners had the same thing in mind and I broke my hip.

It took me a while to realize my broken hip was actually the biggest blessing in disguise. I was so used to my lifestyle, my body and my routine. I was on bed rest for three months and had to move back to Minneapolis with my parents. I thought my life was OVER. I will never forget when I reached out to the Alchemy team to share the bad news and Mike Jones replied ?Damn, that sucks! BUT I am pumped because now we can seriously start working on this thing!!!!!? And so we did.

Now we sit here five months into this incredible journey and it almost feels like a blink. Not only have I had the honor of watching this phenomenon grow but incredible friends, mentors and relationships have emerged from this journey. Those I?ve known for years have also supported me, encouraged me and loved me through this whole thing. Life over at Alchemy is pretty darn good.

It is not just the gym, or the coaching- it is the athletes who walk in here everyday working on their own Legend. It is my Alchemy team members working morning and night while making their own Legend. It is the community we?ve built and will continue to grow in these walls. Well, I guess now is a good time to tell you too? there will be more walls. We are opening location #2 this year. WHAT!?!?! The Legend continues? ?

Until I see you next- what is your Legend? Are you pursuing it? If not, get inspired at Alchemy. We?d love to have ya.

Pursue Your Legend Series: Mike Jones

Mon, 28 Jul 2025 23:34:03 GMT

by Mike Jones

Pursuing your personal legend means moving towards your goals and relishing the experiences on the road to meeting those goals. Alchemy is founded on those principles, and its founders seek to pursue their legends as well.

My path into adulthood led me to join the Marine Corps as an infantry officer out of college. I knew this wouldn?t be my career for the next thirty years, but I wanted to 1) do something cool, 2) serve my people, and 3) challenge myself; looking back that was probably the order of priority. Mission accomplished! In four short years I fought in two wars, led Marines in battle, travelled to foreign lands, learned about different cultures, leadership, history, and humanity.

I left the Marines a more capable person, armed only with the knowledge that I wanted the type of work I deemed important, and that directly helped people. I also thought I might want to start a business someday. I?ve spent the past 10 years pushing hard towards that ambiguous but at the same time clear goal. I continued my education by getting an MBA. I worked at one of the world?s great companies (3M). I started a business over six years ago that I continue to work on and grow(Union Fitness). I had three kids in the last 5 years. This year, with some amazing partners I started Alchemy, a feat I?d have been incapable of executing if I tried to launch it 10 years ago. You see, the road less travelled, the sacrifices and choices I?ve made, marked the milestones and lessons I needed to make Alchemy happen.

I don?t know exactly what I?ll be doing 10 years from now, but I?ll be pursuing my legend, which has refined into this ? I do work that helps people live better lives. I will pursue this legend with vigor, and I?ll enjoy the ups and downs that I will experience along the way.

Now let me ask you, what is your legend and how will you pursue it?

Coach Mike Jones is a founder of Union Fitness and Alchemy. He is most proud of his long locks, raw denim, and pistol shooting skills.

Pursue Your Legend Series: Tyler Quinn

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

?When you want something, all the universe conspires in helping you to achieve it.? ? Paulo Coelho

As an English major, I wasn?t sure what the years after graduating college had in store for me. Perhaps this was why nurturing an entrepreneurial spark in the back of my mind felt like a reasonable thing to do. Blessed with parents who believed in me and supported my ambition, I set out in search of a small business loan in the fall of 2008, just six months before I would leave school and need to start a real life. As you can recall, the economy was in shambles and bank loans were all but frozen. Luckily for me, an older business banker at a small credit union in Northfield, on the precipice of his retirement signed off on what I can only refer to as a sort of ?character loan? to a 22-year-old with zero collateral and a fluffy business plan. What I did have, however, was endless energy, a great deal of ambition, and a passion for training people and helping them to get better, feel better, appreciate their bodies and health more, in an inclusive, welcoming, unintimidating environment. The numbers didn?t necessarily need to make sense to anybody else. I was so completely sure of my ability to create a training space that the right people would not only enjoy, but pay for too. I just needed time.

My first gym opened in the spring of 2009, no more than two weeks after I graduated from college. With no income, I was forced to spend my first year after graduation living in the gym ? not figuratively, literally. A cot in the back corner and a small refrigerator was enough to get me by. No shower in the building? No problem. I would fill two old milk jugs with hot water from the bathroom, and head out to the train tracks behind the Grainbelt Brewery building where the gym was located. It was simple; dump one over your head, lather up, dump the other over your head.

That year was not without moments of fear, depression, and panic, but as my little community grew and grew, and as I started to feel the exhilarating sensation of momentum, I believed deep down in my heart that I would have success. And while many of my friends took more conventional career routes, and while I sat up at night tossing rocks across the train tracks, and as one, then two, then three, four, five people started showing up regularly for classes, my belief was affirmed. That was over six years and almost six locations ago. I?m writing this from my couch. My bathroom is right around the corner. Maybe when I?m done, I?ll take a hot shower, just because I can.

For me, pursuing one?s legend is not just about tolerating discomfort, it?s about anticipating and embracing discomfort. Knowing what you want, and precisely so, and knowing that you?ll do anything and overcome all obstacles to achieve it is not easy, but it is the only way to reach your own legend. So many things, so many people helped me make my legend a reality. Pursue it vigorously, and the universe will conspire to help you achieve yours too.

Tyler Quinn is a coach and founder of Alchemy and Union Fitness. In his spare time he enjoys reading, hockey, jiu jitsu, and gun slinging.

Legend. Whoa, That’s a Big Word.

Mon, 28 Jul 2025 23:34:03 GMT

by Haley Wakefield

Legend. Whoa, that?s a big word. A legend to me is someone others look up to?a role model. A human that walks the walk and talks the talk. Someone who brings energy into a room and makes others feel like they have a purpose, like they matter in this world where so many times in the day we are told just the opposite.

You see, years ago, I was down a destructive path. I fell into the trap that says we need to look a certain way, act a certain way, give up who we really are to become something we are not. I spent countless hours at the gym, countless nights listening to a grumbling stomach because I was hungry?not only for food, but for a life that mattered.

My friends and family worried about me but I played it off cool. ?You guys, this is what I?m supposed to be doing with my life.? Boy was I wrong. Over-exercise brought on knee issues and stress fractures and after spending some time studying abroad away from my original routine, I was able to reflect on the life I was leading (if you can call it that).

Let me tell you something, a legend would not give up relationships with people they love to focus on looking good on the outside. A legend would not use unrealistic methods to build a body they were never proud of. A legend would never feel like they were not good enough?like they would never be good enough.

To me, pursing my legend is about being basic. Wait what? Who wants to be basic? What I mean by that is going back to the basics. Doing things the right way. Eating right, getting enough sleep, enjoying the great outdoors, building relationships, saving the animals, drinking enough H2O, laughing more, appreciating the little things in life, and helping those around me succeed.
Alchemy has taught me so much in these past months. I?ve learned to work harder and face some of my biggest fears because the coaches have shown they believe in me. A legend leads.

I am no longer hungry for a life that matters because I?ve finally found a community that allows me to be who I truly am.
So here I am, telling you about my journey to pursuing my legend and all I can really say is I have no idea where it?s going to end up. What I can tell you is that my legend is being shaped by some of the most bad-ass humans on this planet. That?s what it?s about?finding a community that supports you, believes in you, and pushes you beyond your limits.

Join me in this journey? Together, we can become legendary

Haley Wakefield is a coach at Alchemy North Loop. You can also find her running, walking her puppy Ruthie, drinking iced coffee, or grilling a mean piece of meat.

Top 5 Reasons You Need 365 Challenge

Mon, 28 Jul 2025 23:34:03 GMT

by Mike Jones

Let?s imagine together a theoretical person, named Wendy. Wendy is 30 years old, has a cool job at a marketing agency where she works about 60 hours a week and travels a few times each month. Wendy likes to exercise when she can and does so about 2-3 times a week on average throughout the year, and tries to eat healthy. Since Wendy can remember, she has made a new year?s resolution to clean up her diet, exercise more, and sleep better. On January 2 ^nd she gets up early and goes to the gym, she eats clean and made-at-home meals, and she sticks to a consistent schedule for a while. She notices fitness improvements and appearance improvements, she?s sleeping better, she performs better at work, she feels great! On a good year, this rerouting will last through spring so come summer she?s feeling good. Summer starts up and she has so many awesome events that she starts working out a little bit less, down to her low-average 2x a week. She starts to eat poor food choices just a bit more regularly than the beginning of the year, and because it?s summer and there?s lots to do, most events she attends involve alcohol so her consumption increases. Come fall she?s not feeling quite as good as she was in the spring, the workouts are less frequent, the eating less diligent. Wendy wants to get back on track, but it?s fall and that means Halloween next month, then Thanksgiving, holiday parties, Christmas, and New Years! So Wendy allows herself to settle into the winter knowing that she?ll clean things up again on January 2 ^nd . Rinse and repeat.

Sound familiar? Wendy is an all-too familiar theoretical person who lives in the modern world. What does 30-year-old Wendy really want? She wants to look good and feel good, and instead of having a consistent approach that gives her the results she wants, she participates in crash diets and exercise plans that are extremely strict for portions of the year and extremely relaxed the rest of the year. We all know this approach doesn?t work, which is why the typical adult gains a few pounds of fat each year and also loses a bit of muscle each year. Luckily for you, we?ve timed our Alchemy 365 Challenge to jump-start your health routine and lead you into the holiday season on a good note so you can end this vicious cycle. Whether you?re similar to Wendy and have been playing this game for years, new to fitness and clean eating, or already pretty tight in most areas but need a kick in the butt, this 6 week challenge is for you. Seriously.

The Alchemy 365 Challenge is a simple and proven way to educate you on the way you eat and what a truly clean diet looks like so you see noticeable results and establish long lasting habits. We?ll ask you to eat a strict whole-foods diet with no processed foods and no alcohol for 4 weeks, and introduce some foods over the course of the final 2 weeks. Combine clean eating with focus on quality sleep and an effective exercise program, and great things happen. Ready to get started? Join us on Monday, September 14 ^th for our kickoff meeting and complete the challenge with a group of supportive individuals and coaches who will help you meet your goals! Still not convinced? Here?s 5 reasons why you should join us:

Hopefully I?ve convinced you to join us! Don?t worry if you can?t make the kickoff meeting, we?ll provide you with the information you need. Register here , or send us an email if you have any questions!

Mike Jones is a coach and founder of Alchemy and Union Fitness. In his spare time, he enjoys taking long walks with his Boston Terrier, Wendy.

Pursue Your Legend Series: Christy Wright

Mon, 28 Jul 2025 23:34:03 GMT

by Christy Wright
Photo by Alex Tubbs

I started out my life as one of the .08% of infants born with Critical Pulmonary Stenosis and was born with two holes in my heart. Odds were I had a 50% chance of surviving the first few days of my life after surgery. I was born a statistic with the odds stacked against me.

Throughout the first few years of my life I was monitored and treated with care. But as a kid, I was rambunctious and would never let my condition stop me from doing the things that would make me happy. I grew up watching my dad play and coach soccer and ever since I can remember I followed in his footsteps and his game became mine. With shaky hands, my parents pushed me onto the soccer field and watched as my broken heart worked just like all of the other players. After that first day on the field, I never looked back, and continued playing the game I loved throughout high school and then at the collegiate level. However, my diagnosis eventually caught up with me and in my sophomore year of college I needed to get my second heart surgery.

Throughout my recovery, I knew I had to continue to make my health a top priority in my life. I knew I would never be the same player I was pre-surgery so it was my personal goal to find something that would fill that competitive void. I knew I wanted to try something that would push myself to new levels and make me stronger, so I tried CrossFit. I loved being able to compete with myself on a daily basis to be stronger, move faster and lift heavier. Every day in the gym was an opportunity to compete with myself and to continue to grow as an athlete. I found that I had a passion for encouraging others and seeing their improvements every day. I wanted to see others succeed and I wanted to be there to cheer them on for all of their accomplishments and pick them up after their failures. I knew I wanted to go beyond just doing the workouts; I wanted to inspire people to participate in them too.

After a long journey through the corporate world, I landed at Alchemy. I loved the atmosphere of the classes and the idea of pairing high-intensity interval training with yoga. As a previous ?Crossfitter? and newly turned ?Alchemist? I found yoga to be the one aspect of training that I was missing. Alchemy not only made me stronger but it was incredibly helpful when it came to improving my mobility as an athlete. As soon as I started coaching at Alchemy I felt at home. I believe that Alchemy teaches individuals to treat their bodies with love while pushing themselves to new limits. I have had numerous friends and family members leave Alchemy with a new respect for their bodies and of what they are capable of.

I believe that being an Alchemy coach has made me the person I am; not just a statistic, but someone who is capable of beating the odds and pushing myself to new limits and using my whole heart to help others do the same. How will you #pursueyourlegend?

Christy is an AStrong, A10, and A20 coach at Alchemy. In her spare time you can find her playing with her dog Riggins.

Alchemy Apparel: Behind the Scenes

Mon, 28 Jul 2025 23:34:03 GMT

by Cate Lehman

Photo from Star Tribune

Let?s celebrate Fashion Week MN with a behind the scenes look at Alchemy apparel?.

To say fashion is my passion would be an understatement. My life revolves around fashion, style, and helping people feel their best by looking their best! The excitement of finding the perfect pair of shoes or the latest Lorna Jane leggings is enough to make me hyperventilate! I am thrilled to be able to help my fellow Alchemists look and feel amazing by hand-selecting every item that hangs beautifully on the studio racks. As your Alchemy apparel expert, I strive to select pieces that make everyone feel confident in the way they look as they move.

The job of choosing apparel to clothe the Alchemy community is no small feat! Alchemists like to stand out and be ahead of the trends. All Alchemists don?t want the same thing. Moreover, all Alchemists want different things at different times based on their needs and lifestyle- a cozy Alchemy sweatshirt for brisk mornings or hot pink leggings for stylish box jumps. The key to selecting apparel and retail options at Alchemy is to have a finger on the pulse of the local and fashion community, at all times. That way, we can constantly bring you on-trend clothing that helps to keep you feeling good about the way you look. Everyone knows a new outfit can make any work out a little more bearable!

To find inspiration for outfitting the people of Alchemy, I stalk the fashion world?constantly. This means I research what is happening on the runways, browse street style blogs, and observe what you are wearing to class every day. That time I awkwardly felt the material of your tank top was actually research! All these factors help me make the best choices when selecting the products that will make you excited and proud to be an Alchemist. Everything must be bold, stylish , and create a sense of community through clothing alone. Let the Alchemy shirt do the talking!

Similarly to the thoughtfulness that goes into the work out programming, every single piece of clothing at Alchemy has been carefully evaluated for fit, color, logo placement, and styling before hitting the racks. Only the best for Alchemists! No matter how you chopose to #pursueyourlegend, rest assured that Alchemy is here to ensure you look and feel great doing it!

So, as you pass by the retail racks on your way into your next A10, just remember life is too short to work out in boring clothes.

In her spare time, Cate Lehman, doesn?t have spare time.

Pursue Your Legend Series: Morgan Weber

Mon, 28 Jul 2025 23:34:03 GMT

by Morgan Weber

A legend cannot exist without passion. To pursue any type of legend, passion is what ultimately jump-starts your motivation and allows you to push yourself further, achieve your goals, and define your personal path to success.

I am pursuing my legend at the Carlson School of Management at the University of Minnesota. As an undergraduate student in my junior year, I am studying marketing and entrepreneurial management. My passion is entrepreneurship. No, I haven?t started my own business. . . yet, but the startup space never fails to excite me and get my blood pumping on any given day. For the past year, I have spent my time hosting events with a team that provides education, exposure, and experience to early stage entrepreneurs in the state of Minnesota through a new ventures competition called MN Cup.

I am passionate about entrepreneurship for 3 reasons:

1. Impact. There is nothing more rewarding than working hard and seeing the direct impact of your decisions.

2. Infinite learning opportunities. With startups, there is an ?all hands on deck? mentality. You learn something new everyday.

3. Fast paced environment. When something needs to be done, you do it. There are no barriers standing in your way or keeping you from taking the next step towards your goal.

I joined Alchemy and the Alchemy team as a marketing intern for these same reasons.

1. Impact. The program is effective and that is just what I wanted in a fitness program, to be able to see the rewards of the work I put in during class.

2. Learning opportunities ? about mind, body, and fitness. You learn how to push yourself.

3. Fast paced environment. My favorite class is the A20. There is no wasting time, when the clock starts, it?s go time.

Alchemy is helping me pursue my legend everyday, hope to see ya there!

Pursue Your Legend Series: Karin Norby

Mon, 28 Jul 2025 23:34:03 GMT

by Karin Norby

I have always been a big believer in unconventional routes. My story with Alchemy is no different. To draw a straight line of how I ?ended up? at Alchemy would be impossible. If you know me, you probably know I don?t do straight lines.

Zig Zag #1. My first break from the status quo was my bold decision to turn down the U of M Carlson School of Business for my undergraduate education and go to the University of Saint Thomas. Beyond having the time of my life during the formative college years ? I grew up. I traveled. And, I loved the idea of bucking the system and going to the underdog school. What?s more, choosing Saint Thomas meant I crossed paths with Molly Hanten back in 2009-2010.

Zig Zag #2. I was a business major that did not want to work in a ?corporate? anything. (Sorry, dad!) The first step towards the non-corporate life was taking Yoga Teacher Training from Brigitte Koepke Smith, Mother Hen of Alchemy, in the spring of my senior year. I had no intention to teach, ever. At that time in my life, taking the training made no sense. Now, I like to think of it as the universe working it?s magic in unconventional ways. I did not know it then, but that training was the catalyst to my ?coaching? life, as I knew it.

What was next? I had to figure out how to make a living in a non-corporate setting. My solution: find as many cool people doing cool things and ask if you can work (volunteer) for them. My years after college were not burning the midnight oil in a fancy office downtown ? my years after college were a modern day start-up hustle. I worked with some of the greatest people (who quickly became family) starting some of the greatest companies in the Twin Cities. It is here where I learned more and actually applied my degree in entrepreneurship in more ways than I ever would have imagined.

Zig Zag #3. Here?s the clincher. My most recent break from the norm ? 2 hip surgeries before the age of 25. The ugliest part of my Personal Legend, but by far the most influential. Put simply, I put my anatomically flawed hips through the ringer with a lot of running and a lot of yoga. While most people were doing their 20-something game, I was spending mine recovering Up North at my parent?s house and relearning everything I ever knew (or thought I knew) about exercise.

I would be crazy to say those two surgeries didn?t change me. They did. Back then; I would have said they changed me for the worse. Now, as I sit here writing my Personal Legend story for Alchemy, I can say with the fullest heart that they changed me for the better. Why? The non-straight, purely unconventional and at some points utterly dysfunctional path of mine is why I do what I do. And, it?s why I do what I do at Alchemy.

At the end of the day, I get to help people feel more alive. Some days, I do it at 5:04AM running on fumes and cold press. Other days, I experience it through the eyes of someone who has just done a pull-up for the first time. It?s beautiful. The ways in which we all come together and experience fitness, health, movement and wellness are in no way straight lines. They are unconventional and know no pattern, but it makes sense. Add it to my list of why I continue to this day to be a big believer in unconventional routes.

Karin Norby is General Manager at Alchemy. In her spare time, she dreams of being a surfer and spends as much time in the sun as possible.

Berry Almond Butter Protein Smoothie

Mon, 28 Jul 2025 23:34:03 GMT

Berry Almond Butter Protein Smoothie

The Secret for Great Workouts

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Do you want me to move fast? Or do you want me to do it right?

Yes. The answer is yes.

Imagine I asked you to run down to the corner grocery store to grab me a bag of delicious Doritos. But imagine the following stipulation: you have to do the worm the whole way there and the whole way back. Imagine yourself flopping around on the sidewalk trying to get from point A to point B. Admittedly, I presume, this is a bad way to travel. In this scenario, you?re expressing a ridiculous amount of energy and getting very little return on your investment.

Now imagine I said you could stand up as nature intended and walk to and from the store. It?s not surprising you prefer this method of travel ? by walking you?re expressing relatively little energy, and relative to the worm, you?re getting an awful lot of work done.

Now tell me, what is the thing which connects your first, high-energy, low return effort with the second low energy, high return effort? Drumroll please? TECHNIQUE!

It?s true that when you?re in class, our Alchemy coaches are going to push you. But let?s be very, very clear about something: pushing you doesn?t always mean you should move faster. In fact, just as often as increasing your speed we want you to work smarter, cleaner, more efficiently. In the long run, the intensity you bring your workouts will dictate the pace and degree of your results. But never forget that the technique you bring to your workouts will enable you to preserve your intensity for longer periods of time and with reduced risk of injury.

That, my Alchemy-loving friends is what we call a win-win.

Happy training.

Tyler Quinn is a coach, co-founder and CEO of Alchemy 365. In his spare time he enjoys reading, hockey, jiu-jitsu, and gun-slinging.

Navigating the Holiday Hustle

Mon, 28 Jul 2025 23:34:03 GMT

By Tyler Quinn
(Photo Credit: Lee Hersh, Fit Foodie Finds)

No Excuses ? Training Through the Holidays

Each year, as the holidays draw closer, I hear sob story after sob story about how impossible it is to make it into the gym. While I feel your pain, don?t seek your sympathy from me. If EVER there was a time to keep yourself in gear it would be during the season of gluttonous overconsumption, fiscal frivolity, and cookies? lots and lots of cookies. Look, the weather changes, you?ve got family in town, food increases in quantity and perhaps decreases in quality and it?s so, so easy to get caught sliding down the slippery slope of ?getting back into the gym after the New Year?.

It doesn?t have to be this way. You can go against the grain on this common trend, if you so choose. I?m not saying it will be easy, but I?m one-hundred-percent guaranteeing it will be worth it. Here?s how:

When the sting of MN winter arrives full tilt, it?s all about mitigating the number of trips to and from your car. Be sure to hit the gym on the way to work or on the way home. If you go home after your work-day, don?t kid yourself by thinking your going to grab a snack, change clothes and head back out into the frozen tundra. No, my guess is that if you make it to your living room, you?re in for the night. Schedule your day right and cut out that one extra trip to the car.

When family comes to town, invite them in to the gym for a workout at your side. Show off your brand new kipping pull-ups or just take pride in giving the gift of fitness by including your family members in your favorite part of the day. Did you know we have an AStrong going on during our Saturday intro? How about popping Aunt Jenny and Uncle Joe into the intro while you bang out a five sets of push press? Furthermore, bringing your family members with you will save you from the guilt you would have felt as you traipsed off to the gym leaving the rest of the house one short during that kitchen-table-game of Spades.

When it comes to food, I take a more pragmatic position. Nobody wants to be the one counting out almonds in their pocket as their family members serve up that third plateful of mashed potatoes and gravy. Nor should anybody deprive themselves of at least one or two of Grandma Doris? famous peanut-butter cookies, especially when they?re so fresh, still warm from the oven. No, don?t crush yourself by cutting everything out. Instead, make sure you get things in. Eat something green with every meal (including breakfast) from two days before the holiday to two days after. Drink a glass of water an hour from the moment you wake up to the moment you go to bed. At a minimum you know you?ll be getting a few good things on top of all the not-so-good.

Finally, don?t allow yourself the convenient excuse of getting back in shape after the holiday. Why would you do this? Why allow yourself to slip backward after all the work you put in when just a little bit of effort is enough to get you through the holidays without losing too much ground. Remember that sometimes, participation points is all you?re going to get and frankly, all you need. Coming in for a ?bad? workout is much, much better than not working out at all.

This holiday season, we?re helping to incentivize your effort and consistency by offering you a $25 retail credit when you check in fifteen times in the month of December. How easy is that? You show up fifteen times, you get the discount. Let the holiday hustle begin!

* To protect their real identities, fake names were given to Aunt Jenny, Uncle Joe and Grandma Doris. The delicious peanut-butter cookies, however, are very, very real.

Coach Tyler Quinn is a coach and founder of Alchemy and Union Fitness. In his spare time he enjoys reading, hockey, jiu jitsu, and gun-slinging.

Pursue Your Legend Series: Brock Severson

Mon, 28 Jul 2025 23:34:03 GMT

by Brock Severson

On December 29th, 2009 I wrote an email to Tyler Quinn inquiring about his Crossfit gym in Minneapolis. I closed the email with this sentence: ?I currently workout on a daily basis but am looking for something more challenging and the possibility of becoming certified to train, sometime down the line?. Hell, ?down the line? took half a decade, and pursuing my legend started with that email. Side note on Tyler: Every time you do an Alchemy workout and say ?that was a killer?, you have Tyler to thank for the programming.

I always felt when I started a new project, the elusive finish line was light years away. I have a flair for perfectionism and fear of commitment, possibly inherited or learned over the years? Maybe this explains why it took me 6 years after realizing and stating my desire to coach to make the leap. In the gym, nothing made me feel as strong (or as weak!) as pushing myself with others in class. It was only natural that I made the move from Bally?s Total Fitness (blast from the past!) to CrossFit. I met a few lululemon girls along the way, and started my first and only job in a clothing store (the. best. clothing. store!). It only took 3 years of working part time at lululemon to go into a full time role, again demonstrating the patterns of my slow transitions. However, as Alchemy started to become a living and breathing idea, I couldn?t miss taking part.

As someone who never makes a decision without being 100% sure of the results, it was a leap for me to leave lululemon. Trusting my decisions and even more, putting my trust in people around me is hard. I?ve learned to do both because of the supportive communities from Alchemy, Crossfit and lululemon. I?ve surrounded myself with amazing individuals that are up to amazing things and only want what?s best for the people around them. In doing so, they cultivate a culture of trust that I personally wouldn?t have known elsewhere. It?s what made the decision to come to Alchemy one of the fastest I have ever made. When Tyler asked me if I?d want to coach the answer was immediately, YES.

If it takes me 6 more years to make a move that feels this good, it?s worth the wait. I?m officially on a path that has the power to change people?s lives, grow my own and genuinely create greatness in this world. Along with these amazing folks I now call colleagues, I can trust the decision is right. Tyler often jokes about how he made me the man I am today and I won?t lie, he?s made his mark! On December 4th 2015, I coached my first ever A10 class. Who knew this is where I?d be 6 years after my inquiry into coaching?apparently, I did.

#PYL

Brock Severson is Studio Marketing Manager and Coach at Alchemy North Loop. In his spare time he enjoys traveling the globe, driving his Subaru, and making people laugh.

Alchemy Holiday Gift Guide

Mon, 28 Jul 2025 23:34:03 GMT

We get it. Gifting is hard! Rest assured that the Alchemy Team is here to help with all your holiday gifting needs!

The Alchemy Athlete in your life will appreciate these gifts to inspire them to make it to the studio each and every day. These gifts will definitely help to lift spirits during that last set of burpees! Whether it?s for your best friend, your mom, or yourself (no judgement!), these are the best gifts for every Alchemist in your life.

Gifts for Her:

Gifts for Him:

Alchemy Stocking Stuffers:

Pursue Your Legend Series: Jalisa Klein

Mon, 28 Jul 2025 23:34:03 GMT

by Jalisa Klein

Senior year of college I set a goal: to complete a marathon. Although no easy task, it sounds like a standard goal for many. But for me it was, for something bigger than just crossing the finish line. In 2008 I was diagnosed with a severe heart arrhythmia, which put a halt to all physical activity and left me with the choice of surgery or taking beta blockers (drugs to control my heart rate). I chose the beta blockers and was able to wean myself off of them a couple years later, slowing outgrowing the arrhythmia. That?s when the goal was set. I wanted to prove to myself that I was strong enough to overcome this setback and not be labeled ?defective? for the rest of my life. By accomplishing a marathon, I knew I could achieve anything I set my mind to.

At the time, I was living with a wonderful group of strong, empowered females ? one of which was Molly Hanten. She was also was training for the marathon (although not her first) and quickly became a training buddy when our schedules aligned. We would go on long runs together from Minneapolis to Saint Paul and eventually she got me into yoga as a means of cross-training. Molly quite literally opened my eyes to the world of group fitness and I haven?t looked back.

We, along with another roommate of ours (shout out to you, Nelly!) completed the marathon in 2010, in the same calendar year my goal was set. Since then I have gone on to complete a second (much better than the first J) and have also turned my passion for yoga into instructing the practice at various CorePower Yoga locations in the cities. This is when I really felt the urge (and real possibility) of turning a passion into a career. I love the feeling of helping others achieve their personal fitness goals and journeying with them on the process. Being in charge of someone?s workout is no small task and I take pride in the community that is built when you are in that space, sweating alongside strangers and friends. I truly believe that all states of health are connected and getting that boost from a good workout is the best way to set yourself up for success in all facets of life.

Two years into teaching yoga, ?Power 10 Practice Classes? were popping up at the CrossFit in Northeast and I knew right away after my first class that this was something I wanted to be a part of in some way, shape or form. Watching a company transform and grow before your eyes is so inspiring. It allows you to see all the iterations, successes and failures which really makes you believe in the process. Now, being on the flip side of this evolving journey with such an amazing team gives me so much energy and inspiration to help shape myself into the best that I can be alongside this great community of athletes. Our bodies are capable of amazing things, and Alchemy helps people realize that every day. Alchemy has not only helped me to realize that, but has also challenged me in so many ways ? physically in the beginning but now mentally as I journey into the coaching realm. This whole process has been truly amazing and there are so many quotes out there that I have found relatable, but I will just leave two here that will hopefully inspire others to Pursue their Legend as well. Living your dream is a game-changer people.

?We cannot become what we want to by remaining what we are? ? Max DePree

?Always be a work in progress? ? Emily Lillian

Jails Klein rocks the corporate life at Target during the day and coaches Alchemy on the week nights. In her free time she enjoys being outdoors with her fiance and their pup, Mr. Lewis.

Pursue Your Legend Series: Jackie Keepers

Mon, 28 Jul 2025 23:34:03 GMT

by Jackie Keepers

Single and childless at 41 certainly wasn?t my plan when pursuing my legend. I assumed in college, like most of my friends, that I would marry the boy, have babies and puppies and live ? happily ever after?. Then the other day the doctor said ?pre-menopause?, and my biological clock dropkicked me back to reality. How did that happen? I still say ?like? all the time and weren?t the 90s just 10 years ago? I am young! There seems to be two camps: 1. You chose to have kids or 2. You made the conscious choice not to have kids. There doesn?t seem to be a camp for people like me where, because of life, I woke up one day 40, single and still didn?t have my baby.

I could tell the stories of heartbreak and loneliness, but I won?t, because I know that my life has been a gift, and that I have been able to pursue my legend to its fullest because I haven?t had children (yet?). Here?s what I?ve learned so far:

So as I pursue my legend for the second half of my life I will constantly challenge myself to take chances, do new things and have new adventures. I will keep in mind that I never know what someone might be going through so I?ll try to remain humble and compassionate. And maybe most importantly, keep setting new goals for myself because life is a about the process and the many different things that can make us happy, it might be a 300 pound deadlift and it might be a baby, I can?t wait to find out!

Jackie Keepers is the Lower School Math and Science Resource Teacher at Breck. She moonlights as an AStrong and Crossfit Kids coach, sings some mad karaoke and travels the world in her spare time.

Tis the Season! For the 365 Challenge

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

What do we know?

We know that on January 1 ^st , millions of people around the world are going to set out into the New Year with the best of intentions. This fresh start represents an opportunity for ambitious individuals to set big goals, fire up the engines, set out on to the road of great progress AND? fail miserably.

This is the way of the New Year?s Resolution. Sad, but true.

What else do we know?

We know that people often fall short on their New Year?s resolutions due to a number of issues, but three in particular ? lack of accountability, lack of information, and a lack of will when the going finally gets tough.

Look, I can?t help you if your resolution is to travel more, swear less, consume less caffeine etc., but if you?re focus this new year is fitness related, I?ve got just the thing to get you from A to B. Cue the Alchemy 365 Challenge.

The 365 Challenge is not just a diet plan. It?s a lifestyle challenge meant to help individuals regroup after the season of the sugar cookie, and extra servings of duck l?Orange. Six weeks of focused training, dietary guidance, lectures on food, meditation, sex, work/life balance and an accountability framework designed to help you get through the tough stretches sure to accompany any challenging New Year?s resolution.

Accountability

Do you ever look up at the moon and wonder of somebody else is out there looking up at the same moon at the same time?

? Joe Dirt

The 365 Challenge address accountability by providing access to a closed Facebook group where hundreds of your peers, in the same fight as you share recipes, tricks for getting over hurdles, ideas for exercising on the road and many, many other thoughts designed to show you that you?re not alone, that somebody else out there is staring at a similar looking piece of leftover Christmas cheesecake or maniacally searching for excuses to avoid going out into the snow and heading into the gym. Just knowing you?re on a team of like-minded, like-focused individuals is a powerful tool. Here is a quote from our last 365 Challenge:

Sharing so I remember this feeling: my alarm went off this am and I said? Hell no. I am waaaaay to tired to get up and work out. Then Molly?s words from last night started echoing- ?getting yourself there is 90% of the battle? ? so I threw back the covers, threw on some clothes (yes, my sweet new alchemy hoodie and told myself all I had to do was AStrong, then I could go home and go back to bed. Well?. Not only did I make it to AStrong, but thanks to Megan Hill and Sydnee Bickett I made it to a20 too! And damnit?. I feel GREAT!

? Morgan J.

Lack of Information

Signing up and zoning out is a sure-fire way to fail. If you don?t know what you?re doing, you?re not going to have the kind of success you want or are capable which is why the 365 Challenge revolves around weekly lectures intended to educate you, the participant in ways that will help you actually achieve your goals. Between the lectures and the group, you?ll never be without the necessary information or without a plan of attack when situations arise.

Embarrassed to admit in my past, I never really worked out while traveling for work (too embarrassed that I?d see coworkers or clients, I didn?t know what to do for a workout, Etc) BUT happy to report I just did my own little made up A10 (plank, air squats, sit-ups and push ups) in the hotel gym. Any other ?to-go? A10s anyone can recommend that are doable in a tiny hotel gym

? Lindsey J.

Lack of Will (when the going gets tough)

I?m sorry there?s not a whole lot I can do for you in this area short of getting inside of your brain and hammering out the spots susceptible to losing steam and losing focus. I will tell you this much: one of the most common bits of feedback we get from potential 365 candidates is the apprehension about giving up that one thing they love so much, the vodka tonics, peanut butter and jelly sandwiches, happy hour with the besties. And this is your reminder, changing your life is EXACTLY what we?re trying to do. Giving up the bad stuff is a necessary part of this process. Being a little uncomfortable for a little while is a stepping-stone along the way to truly accomplishing something great. That being said, you?re going to slip up once or twice and we know it. Just make sure when it happens you have a sense of humor about it, regroup, and get back on the horse. That?s what we?re here to help with and that?s what the Alchemy 365 Challenge is all about.

Last night?s reintroduction of tequila has made for a humbling experience today, but my Apple Watch tells me I danced 5 miles? worth of steps last night so there is some balance.

? Molly B.

Get yourself signed up, take a leap, launch into action, have success, do it with us ? you won?t regret it. Sign up HERE before Dec. 31 ^st and receive and extra two weeks of Alchemy training on us if you don?t currently have an active plan or pass. The kick off meeting is January 11 ^th . We hope to see you there!

Pursue Your Legend Series: J.T. Wyman

Mon, 28 Jul 2025 23:34:03 GMT

Pursue Your Legend Series: J.T. Wyman

What are you drinking? Protein Pro Tips from Coach J.T.

Mon, 28 Jul 2025 23:34:03 GMT

What are you drinking?

You might hear this question dropped at a bar, party, or restaurant. For me, this is a question athletes (yeah, you!) are asking me in the gym. Post workout, pre workout, you name it ?there is a drink for it. These are some essentials to consider when choosing yours.

First and foremost, recover, recover and recover. Just as you might stretch, use a foam roller or book a massage to help your muscles recover so should you refuel your body with the proper nutrients. The pushback I hear most often from our athletes at Alchemy regarding post workout recovery shakes is the old, ?Well, I don?t want to bulk up.? Let?s get one thing straight; post workout protein shakes do not magically travel directly to your muscles in the form of an extra two inches of diameter around every muscle in your body. Sorry, fellas.

Put simply, when you engage in high intensity training the muscle proteins break down and their recovery is directly linked to how, and how quickly you replenish them. Research indicates that the optimal time to replenish your muscle proteins is within 30 minutes to an hour of when your body begins to cool down. That means by the time you get out of an A10, you have 15-45 minutes tops to replenish those proteins. The SFH and Skoop products we carry at Alchemy are specifically designed for quick absorption into the muscle, resulting in faster regeneration and a quicker recovery.

I am consistently amazed at the level of commitment and work ethic that our Alchemy athletes put in to becoming stronger, faster, healthier individuals but so many are missing out on a good chunk of the gains that come along with proper recovery habits. Have you noticed that you are sore for 3-4 days after workouts? I am happy to tell you that does not need to be the case. Come in and consult one of our coaches on which protein supplement is best for your workout routine and your lifestyle and we will be happy steer to you in the right direction and give you alternatives if shakes aren?t your thing.

What am I drinking? 1 scoop SFH Chocolate Recovery Protein and 1 scoop Skoop Sweet Greens with 8 to 12 oz of water. Cheers.

J.T. Wyman is a coach at Alchemy North Loop. When he isn?t changing lives, you can find him long boarding, squatting, or making the perfect hard boiled egg.

Notes from an Average Runner

Mon, 28 Jul 2025 23:34:03 GMT

Photo by Spencer Johnson, Sota Clothing
by Andrea Jones

Maybe it?s because I?m short, always having to walk fast to keep up with everyone taller than me that I started to run. I never liked the short distances? the shuttle run was always the hardest part of the presidential fitness award in elementary school. I chose track in high school because 1. It?s the most inclusive sport-anyone can join! 2. My best friend Rachel was doing it and 3. It was co-ed, duh. My high school track career was uneventful, no medals to show for it, but I still remember Coach Powell shouting, ?You all sound like a heard of elephants, land lightly!?

I carried that with me and continued running on my own, exploring new routes and even wrote my college essay about my mediocrity on the track team and how it didn?t matter because it was part of my story. As luck would have it, a sorority girl at UVA bowed out of a relay race last minute and, feeling the liquid courage from the night before, I agreed to run in her place. Good God Almighty, I was fast! My mile time was faster than it ever was in high school and that was enough to spark the competitive spirit. I ran. Everyday I ran. If I wasn?t running I was calculating paces, mapping out courses and training for 10ks and half marathons. Four years later I had two marathons under my belt and?..a host of injuries. Fallen arches, torn meniscus, and a bruised ego. I was so mindful of my training! I trained so hard! But training hard and training smart are not the same thing. You?ve heard this story, right?

I reluctantly hid my running shoes in the back of the closet and moved on with my life- got married, had some babies, opened some CrossFit gyms and co-founded a new fitness concept that allowed me to pull my running shoes out again! No, we don?t run at Alchemy but I?ve found the balance of strength training, intense conditioning and yoga kept my legs from feeling like concrete on my long distance training runs. I ran the Twin Cities marathon in 2014 while my 10-month old, and 4-year old twins cheered for my husband (yeah, I even convinced him to do it!) and me from the sidewalk with grandma. I ran a lifetime best of 3:42. It was an incredible 10 minute PR, 10 years after my last marathon!

Nearly 8,000 runners participated in the TC Marathon last year, and a tiny fraction really think they have a chance to win. That doesn?t make it any less meaningful for the rest of us ?average? runners because after all, it is part of our stories. As I embark on TC Marathon part deux this year, these are the valuable lessons I take away from my-20 year career as an average runner:

Andrea Jones is a coach and founder of Alchemy and Union Fitness. When she is not working, working out, or spending time with her family, you can find her sipping on a Brasa Breeze.

Breaking Down the Long Run

Mon, 28 Jul 2025 23:34:03 GMT

by Haley Fletcher

You guys, the temperature is getting warmer, the snow is starting to melt?yes, even the stuff coming down today. Spring is in the air which means running season is here. If you?re like me, winter is typically ?rest? season. Time to recover those legs, get that nutrition in check, and build up some strength?am I right?

Having a few marathons under my belt, let me tell you what I have learned since starting Alchemy. My first marathon (pre-Alchemy) was a struggle. I thought I was doing everything right. Running non-stop. Never resting. Eating whatever I wanted, and hardly lifting weights because muscle meant extra pounds and extra pounds meant slower times (at least in my mind). Boy, did I have it all wrong. That first marathon ended with knee pain, an achy back, blistered feet, a week long recovery process and a 4:11 time.

Fast forward to last fall. Alchemy was in my life for almost a year now (if you count the pilot classes), and the difference in trainings was incredible. P.A. (Pre-Alchemy) I felt sluggish, exhausted, unmotivated. This time around, everything was different. Mile after mile, the legs just kept going and running was actually getting fun.

You see, running is a huge mental game. Let me tell you a little trick that helps get through those hot 20 milers on Saturday morning when you?d much rather be getting brunch with the ?squad.? Think of it like an A20. Take each mile as one minute of that A20. Focus on making it to that halfway point. Push yourself. Listen to the voice of your Alchemy coach pushing you forward, motivating you each step of the way. Pretty soon you?ll be at that last mile and you will not want to stop.

Just like in class, you give it everything you got until that last tick of the clock, until that last .1 mile is done. You cheer for yourself along the way, never giving up because you are strong; you are capable of doing anything.

Alchemy has taught me strength training will indeed give me muscles but that extra muscle weight will not slow me down. Since starting Alchemy, 20 minutes have been shaved from that first marathon time. I used to have really bad knees along with patellar tendonitis. After building strength from A-Strong, and A20/A10 classes, those knee issues are gone.

Not only has my physical strength grown, but that mental strength as well. Alchemy is full of athletes and we can all motivate each other to keep going, take those long runs together and build strength together. Just like we say during those 3 final breaths in class, you will work so much harder in a group than you ever would alone.

So here?s to an amazing season of many miles, PR?s, and chocolate milk (the best recovery drink ever!). See you on the streets Alchemists. #PYL

Are you adventure ready?

Mon, 28 Jul 2025 23:34:03 GMT

by Seijen Takamura

I still remember the day I became a runner.

It was a perfect September afternoon in 1999 and my first ever cross-country race at in North Mankato. As one might expect, the crowd of spectators was thin, maybe two-dozen parents, gathered confusedly around the start line. The gun went off and in an instant 15 scrawny adolescents were running as fast as we could around the edges of the wide grass field next to the middle school. I remember the leaders immediately opening up a gap on my teammate Seth and me, but slowly we stalked them, reeling them in for the last ? mile until we passed them in the final stretch. I won that first race in 1999, and after that, I couldn?t get enough.

Since that day 16 years ago, I?ve run thousands of miles, hundreds of races, and completed four marathons with one more coming up. I?ve jogged on sidewalks, zig-zagged through snow-covered deer trails in the North Woods, climbed stone-covered paths in the Cascades, glided barefoot over damp golf-course fairways on cool summer nights, and even streaked a small-town bowling alley? but that?s a different story.

I?ve run through the Florida Everglades at 2am (yes, it?s still hot as hell at 2am), around the Track of Champions in Kenya?s highlands, alongside acres-upon-acres of sunflower fields in Provence, besides The River Thames in London with Tower Bridge peeking over my shoulder, and through 18 inches of snow for six miles in Lanesboro, Minnesota.

I never run on treadmills.

Why? There are no adventures to be had on the treadmill. And running to me, is a gateway to adventures.

The dictionary calls an adventure ?an unusual and exciting, typically hazardous, experience or activity.? I call an adventure a hunch that something very valuable is on the other side of something very hard. Adventures explore the edges of personal boundaries, ultimately unleashing something that previously seemed impossible. Adventures feel uncomfortable because adventures are inherently uncertain.

And that?s why I love Alchemy: Because it is all of the above.

Because it helps prepare me for the longer, bigger adventures to come. Because it pushes me to the edges of what I can do. Because I?m not ever 100% sure that I will complete an A20 (but I always do). Because on the other side of those 20 minutes, I?m always immensely proud of myself and my fellow Alchemists. Alchemy pushes the boundaries of my personal redline in fitness and in life, helping me ascend little by little in everything that I do.

I don?t run as fast as I used to, nor as far as I used to, and I?ve definitely taken some sabbaticals from this cold, hard sport. But if I measure my ?runnerness? by my readiness for adventure, I am more of a runner today than I have ever been. And I have Alchemy to thank for a lot of that.

Alchemy Runs

Mon, 28 Jul 2025 23:34:03 GMT

by Andrea Jones

Saying Yes! Taking a calculated risk. Going for IT. Just writing these words make my heart beat a little faster, my belly flip-flop in a tangle of nerves and excitement. No, I didn?t accept a marriage proposal, accept ownership of a new house, or venture into the choppy sea of entrepreneurship. I signed up for a race. A 26.2 mile race that on impulse, I could have easily said, ?Ain?t nobody got time for that!,? but instead gulp, I went for it. Now what? My options: find other people that are training for a race so we can talk about running, make any sucker I know run with me, or both. Finding others to share your life experiences is everything.

Enter #AlchemyRuns. The running crew is strong and each week we will feature and entice more of you to join us. Clearly, I have an agenda but take it from seasoned runners, Jackie and Molly:

?Since finding Alchemy in 2015 we feel stronger in our running strides and are looking forward to some PRs this year in half and full marathons.

The cross training that Alchemy provides improves power, balance, and coordination to aid in more effective running. Most importantly, the added muscular and joint strength from Alchemy classes will help prevent injury in training.

We are excited to have started a run club that meets Tuesday mornings at 5:45am before the A20. All are welcome to join us. We run a comfortably-paced 3 miles, and have laughs and story time along the way. Meet us at Alchemy North Loop to join in!?

Gunning to sign up for a race? Our friends at Mill City Running have a Race Team with some awesome perks, including 15% off their gear and guaranteed entry to the TC 10 Miler.

And lastly, use #AlchemyRuns next time time you hit the pavement.

Pursue Your Legend Series: Mary Kosir

Mon, 28 Jul 2025 23:34:03 GMT

by Mary Maus Kosir

We all wear many hats. I?m a daughter, sister, mother, mentor, mentee, friend, partner, spouse, leader?the list goes on. On any given day, they are all worn in some shape or form. This is my life. And the older I get, the faster time appears to tick by. The words I speak, the food I eat, the activities I pursue, the decisions I make, the conversations I have, the energy I put out in the world continues to define and shape me. It?s an incredible honor to be engaged in this life. To wear the many hats.

And I?m so grateful for the opportunity to continually grow and develop. I?m an entrepreneur. I?m pushing the envelope towards 50 years on this Earth. I?m scared AF. And I?m alive. I know I?m alive because my pulse is racing. I?m excited. Anxious. Learning. And I?ve decided I can do this. I am doing this. It might not look or feel like I had anticipated. I am pursuing my legend. After 20 plus years in a relatively safe environment where I raised my kids, engaged in my community, built an amazing network of friends and mentors, I am jumping. And I feel like a bad ass. I have this awesome card on my desk that I got from my husband many years ago. It reads, simply, ?She let go, forging a hole through the air, as she screamed past her limitations?. That?s me. And I?ve learned a few things on this journey:

I?m grateful for this ride. I?m looking forward to a hell of a lot more. But I know that this day, these hours, and these minutes are my life in miniature. And I am living them. These small choices and decisions lead to major consequences over time. Every single day is important. So why not be a badass? Pursue it. This life of ours? It?s fast. It can be fleeting. My daughter is going to college. My son can put his chin on my head when I?m standing up. My husband, 22 years later, is still my rock. Full speed ahead.

Mary Maus Kosir
Soon to be retired Assistant Dean, Carlson School of Management University of Minnesota
Co-founder and CEO, WholeMe

Coach Lindsay debuts at A101 Seminar

Mon, 28 Jul 2025 23:34:03 GMT

by Lindsay McLaughlin

Practicing yoga became a really natural way to bring more movement back to my life. I loved the new mobility and energy it brought me. I was enthralled enough with the practice to become a registered yoga teacher in 2011 and endeavored to teach as much yoga as possible whenever and wherever I could! While I loved my new found appreciation for movement via yoga, I started to crave more intensity. I realized I had suppressed the athlete I had inside me, and that I was not ready to give up that part of me. I dove into Crossfit and learned that I had a lot more movements to explore. Engaging in activity with complex moves and weights under time and pressure was exhilarating and helped me find new strength, physical and mental, I didn?t imagine I could have.

But as I got more active at my Crossfit gym, my yoga practice inevitably suffered. Picking between the disciplines became increasingly difficult after gaining such a strong appreciation for them both. Luckily for me, Alchemy came into my life right around that time. It was instantly a match made in heaven. Yoga and high-intensity training had always been presented as contradictory, but to me, they combine to create a perfect storm of a complete and well-balanced practice for body and mind that neither can do alone. No feeling was as good for a strong body and a clear mind as it was after a killer A20. I got so hooked on Alchemy, and I knew it was a new practice I had to share with others. I took Alchemy 101, Alchemy Masters and Crossfit Level 1 training to round out my teaching skills, and started coaching at Alchemy as soon as I could.

As a coach and an Alchemist myself, I?ve seen Alchemy athletes gain mobility and deep muscle engagement with their yoga prowess and fierce strength and endurance with their high-intensity movements. But with all of the complex moves to target total fitness that you find in Alchemy classes, there is always more to learn. I know now I?m definitely a mover, but I?m also a nerd who loves to get to know the ?why? behind the movements. Why do those toes to bars burn so dang much- and how can I make them even better?! Why does Mountain Pose prepare you so well for overhead presses- and how can yoga poses help me lift more weight?! In A101 we take a deep dive into movement mechanics and how those movements combine to make Alchemists so well-rounded in their fitness. I coach A101 with the one and only Tyler Quinn. I will help you discover why Alchemy is such a fitness gem and how to make the most of any kind of move you find in an Alchemy class. Who knows, maybe you?ll even become a movement nerd like me.

The April Alchemy A101 sold out fast. Don?t miss out on our next session coming up June 4th & 5th!
https://alchemy365.frontdeskhq.com/prepaid_products/189913

Fitness Comes in Two’s and Three’s

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Ever wonder how the nasty workouts you do get created? Ever been fourteen minutes into an A20, feeling like you?re on the precipice of death and thought to yourself ? why is this happening? The answer has to do with what we?ve learned over time about the way different workouts hit the body. Truthfully, I?ve gotten pretty good at anticipating the effect a workout is going to have ? I KNOW what it?s going to feel like for you when you start a class and I manipulate each day to hit hard, and in the right ways.
But even after a decade of trying new things, writing a lot of really killer workouts (and a lot of not-so-killer workouts), one fact remains true ? couplets and triplets are King. Simple is deadly. Less is more. Intensity is more important than volume.

We place an emphasis on workouts, or intervals, which group two or three complimentary movements together because of what we know the effect will be. By keeping things simple and by allowing athletes to focus only on one or two things at a time, we essentially clear the path for intensity. Every extra (and often unnecessary) turn in the road ? be it a fancy rep scheme, a new twist on a classic movement etc. is really just a mental hurdle ? often completely surmountable, but mildly distracting from the point of the workout. And this is why we generally aim to simplify our programming for at least 75% of the workouts we write.

Of course, twists and turns are fun and keep the experience upbeat and entertaining; a certain degree of creativity is always needed in any long-term program. But the relationships shared by thrusters and pull-ups, deadlifts and box jumps, swings and toes-to-bar are so damn consistent and have never let me down as a programmer. So onward we go, trying new things, having fun getting our butts kicked a hundred different ways, but always digging in deepest when a couplet or triplet is programmed ? ever grateful for that special kind of exhaustion they provide.

Happy training!

Coach Tyler is a coach and founder of Alchemy and Union Fitness. In his spare time he enjoys working on his garden and jiu-jitsu.

Zumbro 50 Mile Race Report (and a pep talk)

Mon, 28 Jul 2025 23:34:03 GMT

by Colleen MacDonald

Zumbro 50-mile trail race started at 12:01am on Saturday morning, April 9. The race is a three-loop course up, over and through the Zumbro River Bluffs in Southern Minnesota. There is over 9,000 feet of total climbing. The temperature at start was somewhere around 17 degrees. It was my second 50-mile race.

I have started and stopped writing a race report perhaps half a dozen times since Sunday. My lack of ability as writer has never been so apparent.

Last week before my race, going through the agony of taper, I thought I could write about many things: My anxiety. The purposeful sleep. The mantras I had written down for specific miles. The visualization I practiced every night before I slept.

Looking back, one thing that stood out, and perhaps the biggest challenge from my week of taper was believing in my training and myself. This may sound simple, but for me, someone who has perfectionism weaved into their bones, and years of self-doubt zombies to be slain, believing was the hardest.

At worst my internal dialogue went something like this:

?I got this. I think. What if my tiredness from my 27-mile run means I can?t run 50 miles? So, I know this time around I had better nutrition, but I did drink a beer two weeks ago, and definitely had cake over Easter. Damm. Cake will not help me run 50 miles. ARGGGGG.?

At best, my internal dialogue went something like this:

?F&*%k yeah I got this. I know I?m tough. This training cycle I added in Alchemy, I know all those box jumps I hate HAD to have done something for climbing hills. What happens if this IS the sport you were meant to do? What happens if you CAN be successful as an ultra runner? You know- all that ?don?t be afraid of your own power? crap!?

At both my weakest and strongest moments, I reminded myself that how I trained would be how I ran. When those lunges and deadlifts got painful, I thought, ?Get yourself together Colleen, this is weak sauce compared to 50-miles of trails.?

(And no disservice to Tyler, Andrea or Brock, but 50-miles was definitely more difficult!:) )

So. In the end, I ran the best race of my life. My focus was razor. My brain over rode my body. My nutrition was spot on. (I have struggled with nausea at past ultra races) The mantras I had practiced got me through the tough hills. (Amazing what telling oneself ?This is your moment? can do for inspiration at mile 40) Climbing over 9,000 feet over 50 miles, and I knew I could do it-after all, 3 months of Alchemy had given me quads of goddamn steel. I negative split my last loop, gained 20 minutes on the woman in the lead, and sprinted across the finish line, feeling amazing. My immediate post race check revealed no injuries, no abnormal pains, and no desire to curl into the fetal position and not move. Nothing remained in my brain for a solid 30 minutes but gratefulness and a deep, profound sense of being humbled.

This week, I am in the process of coming down from the high, and being kind to myself by letting my body and brain recover.

My next training cycle will start again, my brain and discipline will be tuned back up, and my schedule will once again be regulated with specific runs, specific Alchemy classes and necessary yoga. My eyes will be focused on a 100-mile race this Autumn. The cycle of building, racing, recovery, rest and building once again is comforting-so even this week as I struggled through an A10 class-there was a sense of peace.

The reason I think this race report or compilation of random thoughts might matter to you is:

You can effing do it. Don?t doubt yourself. Yeah, the struggle is real and all that s$*t but those demons you never tell anyone about, you can slay them. Those moments of self-doubt you whisk away with a selfie, you can conquer that. You think you are the only person daily putting in the hard work? You?re not. We all face s@&*t that seems insurmountable, and even so, we can still do amazing things, and surprise ourselves with just how strong we are. If that means showing up to an A20 class, trying out a couch to 5K program, asking for that promotion, or finally asking for help- do it. Do. It. That is utter beauty, and utter legendary.

Need a pep talk? Want to ask all the nitty gritty about ultra running? Considering dipping your toe into trail running? (Yes, I?ve lost most of my toenails at some point) Come find me, I?ll be sweating it out next to you in A10 and A20.

Colleen is an editor for a Brussels based news organization focused on democracy and human rights in Central Asia and a marketing communications/social media consultant for legal and financial firms. Colleen runs on the Mill City Race Team is a Mill City Running ambassador In her spare time she enjoys rock climbing and reading all things foreign affairs and policy.

Champion the Athlete- Boston Style

Mon, 28 Jul 2025 23:34:03 GMT

by Karin Norby

Andrea talked about the risk of diving in and just saying yes. Colleen gave the most badass race report of her 50-mile ultra. Seijen is all about the adventure of running. Haley gets real with how her perspective of the long run has changed.

I?m here to tell a very different story. A story of watching, not running. And, if there?s ever a place to watch it?s Boston, Massachusetts during marathon weekend.

If you have ran Boston, you have lived it. If you have watched Boston Marathon, you get it. If you have yet to do either, stick with me on this one.

I grew up in my mom?s jogger on long runs. I got dragged (in the best possible way) to marathons with my whole family when my mom got back into racing (three girls can really put a halt in marathon training). My mom is the reason I ran my first marathon. We did it together (I beat her). I can do anything with that one by my side. And, due to my mom?s fast pace, I have been fortunate enough to watch Boston Marathon on two separate occasions. Once as a high schooler. And once, this week.

Some things never change. That city is alive on marathon weekend. The moment you land, you can spot runners and their race crew everywhere. Oh, and the locals? They stand with every single runner and could not contain more pride for the sport of running in the city they call home. Boston Strong is no cliche, it?s palpable.

Families with signs and cheering kids (yes, we had a unicorn balloon and multiple signs for Bets) College kids + keg parties with no other intention than to rally runners through the last leg. Runners of all ages wearing past marathon jackets proudly as they watch a new crew of runners take on Heartbreak Hill.

All of it is fucking awesome.

So, why this story? And, why now?

This Boston trip- it hit me. One of the coolest things about what we do at Alchemy is we champion the athlete. It?s why I could sit in the lobby of North Loop for hours on end and listen to JT coach a morning class and get the feeling that I am in a locker room at half-time of a playoff game. Never been on a team, never played a sport, never had the gut-check moment in the last seconds of a game ? doesn?t matter. We get those feelings, we have those moments, and we create pure adrenaline in the last 30 seconds of an A20 day in and day out at Alchemy.

There is no single story, and no single moment that can capture the electricity of the Boston Marathon. Just like there is no single story to tell of the athletes that come out of Alchemy. But, we know this to be true. There is always an athlete. That athlete always has a champion, the person who rallies and supports the cause.

A local can cheer just as loud for my mom crushing 26.2 as they can for the lead male running Boston in 2 hours and 12 minutes. Similar to a 6AM class at Alchemy NE where Tyler Quinn rallies the entire room for a 20 minute battle where every person walks in with a different weight, a different pace and a different set of goals for the workout on the chalkboard. You?ll feel it next time in class when the clock hits zero, you look to the athlete next you and that high five says it all. You championed each other.

Who knows? Maybe next year we take a crew of Alchemists to Boston. #PYL, y?all.

#AlchemyRuns

Karin Norby is Studio Manager and Coach at Alchemy North Loop. In her spare time, she dreams of being a surfer and spends as much time in the sun as possible.

The Fear of the Start

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Nerves. Anxiety. Bubble guts. Nervous pee. Shaky knees. Yawning. Cold shivers. Jelly legs. It all comes down to the same thing; the fear of the start. The fear of the start of the workout, the race, of walking into a busy concert after wading through long lines at the door, the fear of stepping foot inside an Alchemy for the very first time.

It?s not only common to get nervous about a new and perhaps intimidating experience, but it?s totally healthy. In fact, our animal instincts are set up to signal to our brains that DANGER LURKS and that THREATS ABOUND! But, unless you?ve had a nasty run-in with a grizzly bear recently, or had to fight your way through a pack of hyena?s with lasers shooting out of their eyes, the dangers and threats causing your nervous pee are more? shall we say? manageable.

Time for another list:

Embarrassment. Failure. Fatigue. Confidence. Confusion. Momentary solitude. These are the things that keep most people from taking on the things that deep down, they really, really, really want to do.

Just as consistently as the symptoms of anxiety present themselves, there?s another consistent truth that never fails. Once you take your first step, once the lights go down, once you open your mouth to sing your first note of Piano Man during Karaoke night at your local watering hole, once you hear 3?2?1?GO! the symptoms fade, and everything but the path forward is swept away. There?s something incredibly empowering about action, any action, all action. Action cleanses us, relieves us and focuses us in a way that analysis never could.

As a business, we hope we help you feel more alive. We hope we inspire you. We hope we motivate you. We hope we empower and prepare you. But all of that takes you only so far. It?s up to you to take what you?ve got and force your way into the life you?ve always dreamed of.

The fact of the matter is, I can?t completely guarantee you that you won?t fall on your face, or sing like a maniac (a good thing at karaoke?), or have to go through some growing pains of your own, but I am begging you to be honest with yourself today ? this very moment ? about the thing(s) you?ve always wanted to try but never had the guts to, to line it up in your sites, take a deep breath, and step forth onto the path.

Go, take your nervous pee. Then get to work. Click here for your first class free. You?ve got nothing to lose, and everything to gain.

Tyler Quinn is CEO, coach and co-founder of Alchemy 365. In his spare time he enjoys reading, gun-slinging, and jiu-jitsu.

Alchemy Runs Series: Why I run

Mon, 28 Jul 2025 23:34:03 GMT

By Kelly Reed

I have signed up to run my 3rd marathon at the 2016 Bank of America- Chicago Marathon on the American Liver Foundation?s charity team. I feel like I am ready for a new challenge, but I decided that if I am going to put myself physically and mentally through this crazy journey again, I want it to have a purpose. It was a quick and no-brainer decision for me to pick this charity and I will tell you why.

My best friend, Julia, is someone I look up to and whose friendship I truly cherish. Julia?s dad, Michael, had been living with liver disease for many years, which included an exhausting number of doctor?s appointments and medications with all the side effects that came along with it. Julia?s wedding to her wonderful husband, Matt, was planned for October 24th, 2014. The morning of the rehearsal dinner I received a call at work. It was another bridesmaid who shared the news that stopped me dead in my tracks. The night before, Michael had to be rushed to the hospital due when he fell ill with minimal responsiveness. The doctors confirmed that his body had sepsis (internal infection) but also a newly found tumor on his liver?it was untreatable cancer, on top of his liver disease.

Michael would not be able to walk his baby girl down the aisle. One can?t even begin to imagine the emotions that come with this reality for Julia and her family. Ultimately, Julia and her family decided the wedding had to go on and that perhaps a small round 2 celebration would happen once her dad recovered. Julia was a stunning bride. She held her head up despite the pain of not having her dad there. Days and weeks went by and Michael?s infection cleared, but he was still very ill with complications from his liver disease and the cancer. Unfortunately, the complications continued and Mike?s body was too weak to make it through another surgery. Michael Francis Perrier passed away on November 17th, 2014 with his wife, daughter, and new son-in-law at his bedside.

Michael loved his ?blondes? and was a second father to many of us girls. He is remembered by his infectious smile, massive bear hugs, and the absolute BEST sense of humor. Losing your father, husband, brother, or friend is never going to be easy, and you don?t ever truly get over it. You just do your best to get through each day in hopes to make him proud by the way you live your life. Julia and her family have always been there for me and I wanted to do something special for them and for Michael. So by running this marathon and raising money in Michael?s name, I hope to help keep his legacy going strong in a positive way.

Alchemy challenges us every day we walk in the door. You all know that feeling when you read a movement for today?s workout that?s by far your biggest weakness (DB overhead squats, anyone?). It takes courage and mental toughness to put down your coffee mug, get to the gym (in your Alchemy gear you were likely already lounging in, anyway), and push hard throughout the entire 20 minutes when you, instead, could?ve skipped and saved yourself from any hurt or discomfort. Running long distance does not come as easy for me as squats or pull-ups do. This marathon will be a massive fight that I will physically, mentally, and emotionally have to endure. I don?t have a time goal (although I do love a good ol? PR) and I realize this will mean scaling back my weights and frequency at Alchemy to avoid overuse injuries (even when I see a workout Tyler programmed that is right in my wheelhouse, which I HATE to miss). My only goal and focus for running this year is to give the training journey and the marathon the best fight I can deliver despite the pain or fatigue I feel? because that?s what Michael did.

At Alchemy we live by the motto of ?pursuing your legend?. Michael Perrier already created his legend. This year I am running to pursue my legend, solely to be able to extend his.

To read Michael?s story further (as told by his daughter, Julia), and/or to donate please see here:

Liver Foundation

She got it from her mama

Mon, 28 Jul 2025 23:34:03 GMT

*Title inspired by the rapper Juvenile*

by Molly Hanten

Mother?s Day 2016 was a perfect day. I was lucky to spend it with two wonderful women, Ross?s mom Anne and my Mom, Ellen. If you?re a member at Alchemy NE and take 9:30am classes, you know my Mom. I may be biased, but she?s the sweetest little lady you?ll find at Alchemy and you can spot her in back working with more determination and focus than anyone else in the room.

You see, my Mom prefers prefers the A20?s, shows up always a bit nervous but comes out glowing. If you come to Alchemy, you know the workouts will and do kick your ass every time. She is 61 years old and moves through these classes at her own pace. She is getting stronger each day and is not intimidated by athletes younger than her. She?s got strength and determination in classes that I?ve never seen from another student. Maybe it?s because her daughter is an owner but i think it comes from somewhere else.

On February 27, 2013 my Mom was diagnosed with Ovarian Cancer. I had arrived at my parents? house because I was about to move to DC for my next big adventure in life the following morning. I was expecting a celebration dinner and fun times with my family but this news was waiting for me. For those of you who have been affected by someone being diagnosed close to you, it is a very terrifying experience. I?ve never felt so angry, out of control or sad about anything in my life. The five of us cried, asked questions and sat in silence, the last thing I wanted to do was move the next morning. I woke up with swollen eyes to my Mom dressed and ready to go- she was coming with me and moving me out there. I had committed to this move and she was so excited for me. She had a smile on her face and not a touch of fear in her eyes, just strength.

We went out to DC, moved and unpacked an entire truck and toured the whole city together. We had great meals, laughs, coffees, desserts, walks, wine and conversations. We had no clue what stage her cancer was at this time or what the next steps would be. I had this looming feeling and anger inside but my Mom just wanted to see all the sights and make sure her daughter was ready for her new job and moved in with all she needed. The night before she left, she told me she was scared with some tears in her eyes but also a strength and determination like I?ve never seen in anyone. Right away, she grabbed my hand and changed the subject to the Wizards game we were headed to (thanks Ryan!!) and we had a ball.

The following morning, she was headed back to MN. I hated that goodbye more than I can say. She hugged me and told me I was going to be great and not to be scared, it would all be OK. Man, her attitude was everything- how was she telling ME that?! I should be the one telling her those words. I called her everyday to check-in and kept that goodbye strength with me.

It?s been over three years now and she is cancer free, we were a very lucky family who received incredible news after her surgery and follow-ups that her cancer was successfully removed. I am so thankful everyday for my Mom and her health. Not all families get such news, which is why Alchemy is running the Alchemy Marathon with lululemon Mall of America and the Minnesota Ovarian Cancer Association (MOCA) this June 12th.

Our goal is to raise $60,000 and have 150 athletes participate.

Some facts:

We want to raise awareness to young women. Please get your tickets here and raise money here !

My #AStrongmama shows up with strength and determination in everything she does. If you?ve taken my class, my Mom is the reason I dedicate the first breath to you and your health before I close class. We are lucky to be alive, moving and breathing through our workouts. Please join us for this incredible workout and event for Ovarian Cancer!

Love you Mom.

Molly Hanten is a Coach and Founder of Alchemy. In her spare time you can find her eating breakfast, bridesmaiding, or walking her dog Summit with Ross the Boss.

Alchemy Runs: It’s all about balance

Mon, 28 Jul 2025 23:34:03 GMT

Alchemy Runs: It?s all about Balance

Join us for this ongoing series as we explore running tips, tricks, and hacks for your individual training program.

by Trish Kozlak

About six years ago, after hanging up my figure skates, I knew I needed something to keep me busy and in shape. I remember vividly sitting at the kitchen table scared out of my mind to click ?submit? on the registration form for my first marathon. So many thoughts were running through my head ? How will I ever run that far? How do I train? Do I need new shoes? Am I crazy?!

The next day my mom gave me Hal Higdon?s book, Marathon ? The Ultimate Training Guide. I read it cover to cover and unwaveringly followed the 18 week training plan, which entailed logging 55+ miles some weeks. It worked ? on June 19, 2010 I finished my first marathon with a time of 3:47. I was hooked and completely addicted to that runner?s high you hear people talk about.

My competitiveness came out strong after my first marathon when I realized qualifying for Boston was within reach. Mission accomplished ? I qualified for the most coveted marathon one year later. Running was becoming part of my identity; people would refer to me as that ?Runner Chick,? and I was (and still am) okay with that! I have now finished 16 marathons including New York, Chicago, San Francisco, Louisville and Paris to name a few.

Long distance running is time consuming and can be very taxing on the body, which is why finding a balance is so important. Not only a balance in training, but also a balance in life. I often hear runners stressing about when they?re going to get their long run in, or thinking they?re so off track if they miss a run. The truth of matter is that there isn?t necessarily a right or wrong way to train.

This past October, after the Twin Cities Marathon, I joined Alchemy. It has been one of the best decisions of my life (no joke). This is where the need for balance comes full circle. I was so used to running ? just putting on my sneakers and cruising out the door. I felt I needed to change things up and see if strength training could truly lend a hand.

Not only have I become stronger, both mentally and physically, I have also found a sense of community at Alchemy. It has become easier to get out of bed in the morning for a 6 AM workout now that I?m no longer just waking up to knock out a run by myself before the sun comes up. And equally as important, my evenings are free for much needed happy hours!

Running marathons has become my ?excuse? to travel and meet up with my friends who live across the country. There?s no better way to see a city than by foot, and after crossing the finish line there?s absolute no zero guilt when it comes to indulging the rest of the trip. Just two weeks ago I ran the Nashville marathon with a couple friends from New York. I signed up for the marathon just 10 weeks out from race day. Excited and nervous at the same time, I was curious to see how the past five months of alchemy would translate to marathon training. From the day I signed up for the race till the marathon I logged every workout: 12 runs + 30 days of Alchemy.

S U C C E S S!!!!! Who knew that burpees, box jumps, and deadlifts could make you a marathoner?! Like I said, life is truly about balance. All aspects of life need balance. No need to over train. No need to stress about missing a run. Incorporating Alchemy into my life (or in this case, pretty much relying on it) has been transformative ? I was able to run the Nashville marathon sub-4 hours, manage my often hectic corporate job, and maintain sanity by not losing my social life.

Trish is an Alchemist, blogger, and jet-setter. When she?s not crushing marathons, you can find her sipping coffee in the morning and champagne in the evening.

Instagram: @trishabelle

Blog: trishabelle.com

Why athletes hit up farmers markets for fuel

Mon, 28 Jul 2025 23:34:03 GMT

Why athletes hit up farmers markets for whole foods

By Karin Norby

We?re summer people, there?s no better way to put it.

So, it?s natural that we obsess (literally) over the change of seasons and the things that come with it. Today, we?re talking farmers market season, folks.

Whether you?re doing Alchemy 365 Challenge or not, run don?t walk to your nearest farmers market.

Why, you ask? Here we go?

1. Let?s be real, as athletes we eat a lot. And, at times it feels like you go to Whole Foods 2x/day stocking up on greens for your smoothie, vegetables for your eggs and whatever random beverage you snag at checkout. If you don?t believe me, go to Whole Foods Hennepin after a 6PM A20, everyone is wearing Alchemy gear.

So, break up your food shopping routine, we dare you. Go to the farmers market next weekend, meet your farmer, stock up on real, whole foods that have zero packaging beyond the tote you bring to toss them in.

Katy and I scooped up mustard greens at the market yesterday and both looked at each other like ? ?can we put this in a smoothie?? Juicing or throwing in a smoothie is the ultimate default. But, my advice to you, pick up a cookbook that walks you through a different set of vegetables. My favorite, The Art of Simple Food , by Alice Waters. It walks through the greens by season ? like OK, cool.

3. We like things that shake up the norm. Farmers market gets you outside, it gives you a deeper connection to your food and it?s a meaningful way to approach the food that you eat. This is the food that fuels your workouts. That?s a big deal to us, and we think it?s a big deal to you too.

4. The local favorites. This wouldn?t be complete without a list of our local favorites in the Twin Cities, right? So, here we go.

Karin Norby is a coach and Studio Manager at Alchemy North Loop. In her spare time this summer you can find her on near a body of water sipping kombucha.

Not all Goals are Created Equal by Tyler Quinn

Mon, 28 Jul 2025 23:34:03 GMT

Gearing up for the 365 Challenge? Excited about all the amazing things you?re going to accomplish along the way? GOOD! GREAT! GRAND! WONDERFUL!

BUT?!

Not all goals are created equal.

At some point, you?re going to have to make a choice, maybe two, about what?s most important to you, out of all the important goals you?ve come up with. Why, you ask? Because you can?t do it all, because Rome wasn?t built in a day, because a couple big huge successes are better than a handful of small little ones. Here?s how you do this. Simply rank your goals from one to one hundred. Be 1000% confident in your list and order. Take your time deciding. And once that?s done, use those rankings as a filter for your decision-making and make sure when torn between one good decision or another, you prioritize the one that will best serve your highest ranking goal for the Challenge.

An example: you?re setting out to say ?yes? more to your friends when they invite you out because you generally opt to wear pajamas from 5:00 pm on Friday until 6:00 am on Monday. This is your #IWill. You know this is a big deal for you and you really want to change this part of your life. Simultaneously, you?re trying your best to eat healthy because all in all, you know it?s a good thing to do even though you?re pretty good about your food intake already. So, now, Friday night rolls around and you get a text from your friend asking you to meet at Freehouse for a pint and some delicious chicken wings. Ah, the dilemma ? say ?yes? and eat a little off-track for the first time in the challenge, or say ?no? and maintain your already solid nutritional track record while falling short on a big goal you?ve set for yourself.

Based on your priorities why not say ?yes? and free your inner social butterfly? Why not head to Freehouse for a burger sans bun? Isn?t that middle ground, in which you?ve successfully moved the needle on your high priority goal a great compromise, even if you end up eating something just a hair off track one night this week? I think it is.

In no way is this advice meant to represent some sort of built-in excuse this challenge. I?m not condoning constant bad behavior across the board, so long as it mirrors good behavior in one or two other areas. What I am saying is that the 365 Challenge is about putting some pressure on yourself to be better and live a healthier life and this might mean you have to make some tough decisions along the way. Now you know how.

Good luck 365 Challengers! From all the staff at Alchemy, we?ve got you, and you?ve got this!

Tyler Quinn is a coach and founder of Alchemy and Union Fitness. In his spare he enjoys reading, gun-slinging, and jiu-jitsu.

Stand up to Ovarian Cancer: a personal note from Kevin Delaney

Mon, 28 Jul 2025 23:34:03 GMT

Hey everyone, Kevin here -I wanted to say a few words about our event with Minnesota Ovarian Cancer Alliance (MOCA) this weekend. This event is an important cause and is deeply important to me and here?s why:

My mother was one of the many unfortunate women who found out too late. The story is like many, common symptoms of abdominal pain, some swelling and bloating ? not uncommon things for women to go through. She was dieting to prepare for my uncle?s wedding. She thought things were going well because she was losing weight. Yet, the abdominal pains continued. She went in to check it out, only to find out the most unlikely thing: she was diagnosed with terminal ovarian cancer.

They tried everything, but it took her life too quickly ? she was only 34.

Years later, this opportunity with my Alchemy family has come to participate in MOCA?s efforts in the research and battle against this disease. It is extremely important that all women get their check-ups, only 15% of ovarian cancer patients are diagnosed early. It is the 5th leading cause of cancer-related death among women, and is the deadliest of gynecologic cancers.

My heart smiles every time I see fellow coach and friend Molly Hanten?s mother, Ellen Hanten, an ovarian cancer survivor herself, in class working hard and strengthening her body with a smile on her face. This weekend, for 30 minutes of my life, I will be doing this workout for my mother, Anne Mirabito, for Ellen Hanten and all the other survivors, fighters and those lost. #SU2C #standuptocancer #burpeesvscancer

Please click the link below to support my team and donate to MOCA!
https://www.crowdrise.com/alchemy-and-moca-marathon-/fundraiser/christywright1

My Pride is your Pride too.

Mon, 28 Jul 2025 23:34:03 GMT

My Pride is your Pride too.

by Brock Severson

This June is Pride month around the world. People come together to celebrate the anniversary of a night when the sissy street kids of New York took back their bar (Stonewall) from police who were harassing them for being gay. Most people are unfamiliar with the origin of Pride weekend. Just know it all started with some rowdy, fed up queers that decided enough was enough. Kudos!

If we?ve not met, I?m Brock. I coach at Alchemy North Loop, I?m a native of MN, I drive a Subaru, I love to travel and I?m gay. The gay part doesn?t come up too often unless I am having a personal convo with someone. This doesn?t mean I am hiding it, but rarely do I ask someone if they?re straight? so the tradeoff seems fair. I?m one for minimalizing a situation and to me, being gay isn?t a situation. That is until we?re reminded that it can, and still is a situation for many.

Over the weekend there was a shooting at a nightclub in Orlando. I cannot tell you the last time I felt so personally outraged by an event like this. Maybe it?s because I have been that person in the bar, having drinks with friends and can put myself in their shoes. Maybe I know the feeling of fearing for my safety for just being me. Maybe I imagine all my straight friends who have gone with me to gay bars for a night out and I feel a sense of guilt for bringing them into a dangerous situation I have become so desensitized to.

To this day, there are moments when I feel like I might be too gay for a place or situation. Where I might be too close to a male friend and someone will give me a look or snicker, that moment when I don?t feel safe. That feeling never enters my body when I?m at work, I don?t have to fake anything there. As a coach, I may come off as confident but that?s a fa?ade. I?m really that dorky cross-eyed wimpy kid who grew up and found a place to exist. Striving to feel equal in a world I know thinks less of me; I stood up and asked people to take notice.

Now I get to work and workout with some of the coolest people I know. The ones who accept me for me and are proud of the work they do each and every day. There is nothing like the high I feel when I look to the person next to me and we are both equal, struggling through it together. I love it. I love it.

When you go your entire life with something to hide, it?s hard to open up and be proud. This year is different, this year something has shifted and it?s no longer passive for me. I want each and everyone to realize that I am proud not only to be a gay man, I am proud to have allies and friends that make my life rewarding. Please, show that same kindness to everyone you pass on the street, shop next to at a store or workout next to at a gym. That is what?s really cool.

Brock Severson is a coach and Studio Marketing Lead at Alchemy North Loop. In his spare time, he enjoys traveling the globe, driving his Subaru and making people laugh.

Proud athlete dons bathing suit

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Ah, yes. The fourth of July. One of the best weekends of the year for our fantastic country. A weekend full of family, food, friends, boating, fireworks, sunshine, and relaxation. Like a lot of others, I?m fortunate enough every year to spend a good deal of the holiday out on the water with family. And the thought of being out on the pontoon with a brat and a beer ? yes, that?s right ? got me thinking about our membership base, and what it means to train at Alchemy going into a holiday weekend like this.

Many of you will be donning a bathing suit this weekend, maybe for the first time this season, and for some, the first time since starting Alchemy or maybe even the 365 Challenge. What will you notice about yourself? What will you say inside your own head when you look in the mirror for the first time?

Truth is, if you?ve been training with us for over a month or two, then it is a biological certainty that your body, whether inside or outside or both, is different than it was before. Though perhaps it doesn?t apply to our entire community, I can say with confidence that before Alchemy, many of our members never once in their lives considered themselves athletes. No more. Before Alchemy, dieting was a means to a body image, as opposed to a means to an athletic performance level. No more. Before Alchemy, many of our community members considered only cardio, and never strength when they thought through gym memberships and different workouts. No more.

Every single day, I have the amazing privilege of seeing swaths of people come through our doors, proud to be an athlete, excited to express their athletic potential, prepared to lift and jump and do countless pull-ups (banded or not), on the way toward obtaining a body which isn?t meant to look a given way, but rather, is meant to perform a given way. I get to be involved with a lot of cool things in this business, but watching that transformation take place is among the very coolest.

This fourth of July, when you have a minute to yourself, when you?re standing in front of the mirror with your suit on ready to go out and catch some rays say this to yourself.

Because of the work I?ve put in, I?m an athlete. I?m proud of the muscles I?ve earned, and proud of the calluses I?ve earned, and proud to be what I am, and excited of where I?m going.

You may not be in your own personal end zone yet. There may still be work to do. But as I said before, if you?ve been training with us, then the ball is moving. And it only moves by way of your ferocious effort, your sweat, your sore arms and exhausted legs and burning lungs and this fourth of July you should be damn proud of all of it. All of your coaches certainly are.

This holiday weekend, post your very best photo of you (and your friends) flexing for the camera on Facebook or Instagram with the hash tag #alchemyathlete, tag Alchemy in the post, show us at the front desk next time you come in and receive a five dollar retail credit on your account.

Be safe. Have fun. Happy 4th, Alchemy.

Tyler Quinn is a coach and founder of Alchemy and Union Fitness. In his spare time he enjoys reading, gun-slinging, and jiu-jitsu.

Work-Life Balance: Be flexible or be dead

Mon, 28 Jul 2025 23:34:03 GMT

Work-Life Balance: Be flexible or be dead by Andrea Jones

I often get asked about my work-life balance, as a female entrepreneur managing 6-year-old twins, a 2-year-old, and a couple of adorable Boston Terriers. I often say, ?I don?t feel I do it very well. My house is a mess and I don?t remember the last time I walked my dogs.? Well, how?s that for a shitty response? Alternatively, I could say, ?I wake up, drink my kick ass potion called coffee and make magic happen.? The truth is, some days I feel like the former and some days, it?s the latter. Both are wholly who I am and I do it my way, because as Dr. Seuss says, ?everybody else is already taken.?

When I?m in the ?let?s work on me mode,? I occasionally read or listen to what super insightful people have to say on the subject. For example, one person asked that I consider the work-life balance conundrum as five balls: Work, Health, Friends, Family, and Spirit. I read this and think- ?That?s FIVE balls I have to think about!? Five balls of guilt should you drop one is how I see it. And I don?t know how to juggle so that?s too much to wrap my brain around.

I use many tricks during the day to stay sane and efficient but these are my top three hacks for managing work-life balance, which I prefer to view as work-life flexibility because there is so much out of your control. If you aren?t flexible, you may as well be dead. By dead, I mean stressed, the leading cause of death*.

*According to the American Psychological Association, chronic stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide.

Andrea Jones is a coach and founder of Union Fitness and Alchemy. In her spare time, you can find her sipping a Brasa Breeze .

Crit’s Picks: lululemon puts you into #AlchemyGear

Mon, 28 Jul 2025 23:34:03 GMT

by Christy Wright

?It?s a lululemon world, and we?re just living in it.? ? Christy Wright

Clearly, our new lululemon drop has us all here at Alchemy pretty excited. A whole new #AlchemyGear so to speak. We couldn?t think of a better company that has the same core values and mission as us to collaborate with. Our staff was already lululemon obsessed and this new venture just sealed the deal for us. If you aren?t familiar with lululemon, this is your inside peek to a couple of my favorite picks for different Alchemy athletes from the new drop.

Pace Rival Crop

Made for: The ARunner

Maybe you are an avid runner, or a newbie. Either way, if you?re a part of our ARun series or pop in on our Saturday morning community runs, these are made for you. This run crop has you covered, whether it?s one of your long distance days, going for those short sprints or taking on the hills, these pants are designed for your comfort. Four-way stretch and sweat wicking fabric, need I say more?

Free To Be Bra *Wild

Made for: The Yogi (or the small chested)

You are the Alchemist that never misses Sunday AFlow at our North Loop location, or maybe APulse is your go-to class. For the small chested ladies out there, holler. This bra is our favorite. Strappy in the back to give you a little pep during our not so conventional yoga, it?s the perfect fit. This wild bra offers sweat-wicking fabric for low-intensity movements.

Cool Racerback

Made for: The well-rounded Athlete ? Yogi, ARunner, A10/20, AStrong

You are the Athlete that takes full advantage of what Alchemy has to offer. This high tech, versatile tank will be your go-to for any Alchemy class you attend. With a racerback and slim fit, it will stay put when you are going for back-to-back classes. It?s the perfect layering tank. Just think of it as your number one athleisure piece, from gym to drinks this tank is for you.

Run All Day Backpack

Made for: The Alchemy Commuter

Signed up for the Great Race? If you haven?t you should. This backpack will be your perfect accessory. Pockets for your wallet, water, and any other gear you need to bring with you. I personally try to bike to Alchemy as many times during the week as possible and this backpack is the perfect lightweight bag to take with me from street to studio.

Anyway you move, we have something for you. Come check it out. Our staff will help you find the perfect fit.

Pursue Your Legend,

Christy

Christy Wright is a Coach and Studio Marketing Manager at Alchemy Northeast. In her spare time, you can find her hanging out with her dog, Riggins.

Fear: The breakfast of champions

Mon, 28 Jul 2025 23:34:03 GMT

by Mike Jones

?It is not death that a man should fear, but he should fear never beginning to live.? ?Marcus Aurelius

My first 36 years on earth have been amazing, and I consider myself lucky to have fumbled into starting my first business, CrossFit St Paul ? which has led to two additional CrossFit gyms, and the launch of Alchemy. Hindsight and experience tells me, however, that luck is only a piece of the pie and anyone with the wherewithal and temperament can start their own business or do great things.

I am an entrepreneur. I build businesses that change peoples? lives for the better. I love every second of it. I can say that now after 7 years as a business owner though I did not truly consider myself a ?real? entrepreneur for the first few years. Like many people who wish they could start their own business, I thought to myself, ?I?d like to start my own business some day but I don?t have a great idea.? Sound like you? Want to start a business but don?t have a good idea? Or want to move somewhere or change careers but don?t know how? Start today by considering two key elements: fear and action. Then start taking life by its horns.

?What we fear doing most is usually what we most need to do.? -Tim Ferriss

If you don?t listen to Tim Ferriss?s podcasts , you should start right now. He interviews world-class performers and digs into the common themes that make them exceptional. One of the most common themes among all of these high-performers is their management of fear. These people have found a problem they want to solve, a craft they are passionate about, or an itch they need to scratch, and they consider what?s the worst outcome of launching their endeavor. They determine that not taking action would be worse than taking action and failing. So they jump in with all of their being.

I have taken this approach in all my endeavors, risking all my financial security and comfortable paychecks because not following my passions is an infinitely worse outcome than following them and failing. I often have said if I fail completely I will move my family back into my mom?s basement and start over ? that would suck, but would it really be that bad? Of course not. We would all survive, the kids would have a blast, and we?d be back on our feet in less than a year.

This week I am launching my first Kickstarter , a culminating project to launch the Torpedo, a weightlifting tool I invented with my partners. Three years ago I had no idea how to create a product from scratch, but not doing it would be entirely worse than trying and failing. So I took one step by drawing it in my journal, and went from there. Do I have fear in these endeavors? Every day. The Kickstarter could be a complete bomb. But not taking action on something I believe in completely is worse. Which gets me to the next concept ? action.

?Most people overestimate what they can do in a year and underestimate what they can do in ten years.? ? Bill Gates

Exceptional people do exceptional things not because they have more time in the day than you or I, but because they create a vision for how they want things to be different, take the step towards that vision, and don?t give up when things get hard. The Torpedo is a pretty simple product, but I had no idea how to create it when we first identified the problem we needed to solve ? we needed a more versatile tool than we currently had available in our gyms to perform the workouts we wanted in a smaller space at Alchemy. It would have been easy to just settle for whatever was available and move on, but I had a vision for something we could create that was superior, so I drew my horrible rendering. Then I got a handy friend, Dan Nesler, to help me make a prototype. Then I got another handy friend, Jake Boeshens, to help me make the next protype. Then I got another friend, Mike Hara, to help me design the actual product. Then I contacted a manufacturer and asked if they can make it. Then I ordered a prototype. And so on until a year later we were using the Torpedo in both Alchemy studios. Building the vision and taking one step at a time can create amazing things.

If you want to start a business, don?t just sit around waiting for inspiration to strike ? get together with a friend and brainstorm 10 ideas over a beer or coffee, narrow down to one, discuss it for an hour, and spend 30 minutes writing a 1-page business plan. Do that 10 times and I guarantee you?ll have at least one business idea you might want to take action on. Then take action! Build your prototype or your blog or whatever it is, send it to your friends and ask them to use it and give you feedback, and then keep going. Don?t want to start a business but want a career change? Follow the same approach. Realize that not taking action is worse than failure. You will absolutely not have amazing change or success in a year, but you will be amazed at what you will accomplish in a decade. Good luck!

Mike Jones is CEO of Union Fitness and Alchemy. He is most proud of his raw denim, long board, and backyard garden.

Pursue Your Legend Series: Kate Moret

Mon, 28 Jul 2025 23:34:03 GMT

The good, the bad, and the ugly? Figure it out.
by Kate Moret

I was 10-years-old. My family had just arrived in Paris, via Chunnel, after spending a week in London. This was our second family trip to London, and first trip to Paris. London was magical. It was like home, but way better, because everyone spoke how I imagined Disney princesses should sound.

Then we got to Paris. I can still relive the underground train station upon our rush-hour arrival. It was hot, crowded, smelled like sweat, and I couldn?t understand a word anyone was saying. I hated it. After some chaos where our family was separated between cars, the five of us: Mom, Dad, two older brothers Tim and Dan, and myself, exited the sweatbox of a train with our luggage in tow. We reconvened on the platform and started to again swim through the crowds towards an exit. Then my mom stopped.

?We were robbed. Everything is gone,? she said with her hand in her purse, and her face draining of color.

Dad jumped in, ?No way. You just dropped something. Let?s turn around.?

?No, Mark. The money, passports, and travelers checks are all gone.?

We all stopped for what was probably a single ?one-mississippi? sized pause, and then my mom continued, ?Well, you know, that?s okay. We?ll figure it out.?

I could go into a much longer plot line from here, which actually involves me begging for money to use a public toilet (tell ya later), but that?s not what?s important. Did we have to sit at the American embassy in Paris for an entire day of vacation? Yes. Did we get home safe and sound? Yes. Are those the most impactful pieces of this story on my life? No.

Ever since that day, whenever something in my life goes ?wrong? or is filled with uncertainty, fear, or doubt, I can hear my mom?s voice saying ?Well, you know, that?s okay. Figure it out.?

Shit is going to hit the fan. Things will never go 100% as planned. You will need to do things you are not ready to do. To me, these moments are THE moments. It?s when you figure out what you are made of, along with what those around you are made of.

In fact, the skill, art, and overall worldview of ?figuring it out? is probably the attribute I value most in myself and in those around me. This approach to life has not only helped me get through difficult situations, but also has helped me achieve some of my biggest accomplishments.

For example, last July, I went camping, by myself, in Iceland, for a week. Was I nervous to travel alone for the first time?oh yeah, and while camping? Absolutely. Did I want to cave and invite a friend to come with me? Yup. But I stayed with the original challenge to figure it out, and spent a week exploring a new country, and a new way of travel, both of which I couldn?t have loved more. And I have the snapchats to prove it.

Most recently, I had the honor of accepting a full time position at Alchemy on the Training & Product Development Team with Tyler Quinn. Leaving my stable, secure previous career in advertising was not something I decided lightly. However, working at Alchemy has been a dream of mine pretty much since I first walked through the doors. And as I stare towards this next life transition, no doubt involving change and uncertainty, I could be nervous, anxious, and even scared. And honestly? Maybe I am a little.

But you know what the best part is? I will figure it out.

Kate Moret is a coach at Alchemy Northeast and Director of Training and New Product Development. In her spare time you can find her walking her dog, eating pizza, or playing cribbage.

Pursue Your Legend Series: Joanne Kaplan

Mon, 28 Jul 2025 23:34:03 GMT

Brock, one of my coaches at Alchemy asked me to write about any changes I?ve experienced through Alchemy. I will do anything Brock tells me to do. Basically, I will do whatever any of the coaches tell me to do. This is hard for me, I am a communicator and a figure outer first. To get healthier and stronger, I have to force myself to be a better watcher and listener. It?s working, though somedays I?m better at it than others.

So here goes. My evolution started at an Intro to Alchemy class where it was confirmed I had little strength, wind or flexibility. I didn?t look like an Alchemy member either ? bigger, older, and clumsier. Really uncomfortable internal messages to suppress, but it?s possible and I kept coming back.

I joined Alchemy in November 2015 and have been a regular member since. I try to make it to class 4 or 5 times a week because I feel better mentally and physically when I do. Along the way I?ve started noticing changes in my body and mind. Some little, some bigger, but always surprising and extremely pleasurable.

So, in answer to what kind of changes I?ve experienced since joining Alchemy, here are a few of my highlights.

My work at Alchemy is helping me refine who I am, how I carry present myself and approach aging. I love the thought of ?the next change.?

Joanne is one of three Kaplan?s currently at Alchemy, her husband Ira and daughter Annika also attend. She also has two fine sons, a lovely daughter-in-law and a GRANDAUGHTER all living near her in south Minneapolis. She loves everything about dogs and frequently has too many in her home but support is on the way ? her granddaughter?s first word was ?doggie.?

Marathon Pep Talk: I could fly, but I can’t. So I run.

Mon, 28 Jul 2025 23:34:03 GMT

Marathon Pep Talk: I could fly, but I can?t. So I run.
By Andrea Jones

I?ve had the same dream for over 30 years. I start running- sometimes to get away from something scary and other times because I am chasing a cloud or a sunset. I start picking up speed until I start to feel this pull and I reach up and well?I fly. It?s the most amazing feeling. My now 6 year-old son Jack tells me last week he had this dream he could fly. I ask him, ?how do you start to fly?? and he shows me. He runs. He runs hard. After a few steps he throws his arms down and back by his sides and says, ?I?m flying!? This is how I?ve always done it. I?ve never told Jack or anyone about it. Proof that we are more than specks of dust on this earth. We are bound, connected, and drawn to each other by what we love.

So I can?t actually fly. But I can run. I ran track in high school and even wrote my college application essay about running-how pacing yourself around a track for 1600m could be applied to anything you do in life. I?m sure it was a stellar essay and should have been published in the University of Virginia chronicles of college admission essays. It wasn?t. I have, however, applied it over and over when I?m training for any kind of race. This week I am in my final taper to marathon #4. I broke down the TC Marathon the way I would 4 laps around the track.

First Lap: start line ? 6.2 miles

Even before the gun goes off you feel the Nervous Pee Syndrome (or is that just me?) and the Bubble Guts. The adrenaline alone makes you want to go out fast and get it over with but you know you have to pace yourself. Shake out your arms. Breathe. Listen to the cadence of your footfalls. First 10K done.

Second Lap: 6.3 ? 13.1 miles

The awkward first stint is over and your legs feel warm, smooth, and quick. The spectators are awesome and you can take it all in. See the tree line around the lakes? It?s fall! Your body is running like a finely tuned-insert your favorite vehicle here. If it?s not, tell yourself it is. Find a mantra that can carry you. Mine? ?I am fast. I am light. Don?t quit.? Half Marathon done.

Third Lap: 13.2 ? 21 miles

This one hurts a little. Or maybe a lot. Breathe. Don?t quit. You are almost there. Trust yourself. Trust your training. 21 done. You are past The Wall. Carry on.

Fourth Lap: 21 ? 26.2 miles

Score! Your legs and lungs may be screaming but count off the final miles-final straight away is right there. Right ahead of you! Take it. 26.2 done.

So why do I run? It feels damn good. Running is not for everyone; I know because people like to tell me. But pursuing your legend is. So find something else you love. I wouldn?t be sitting here 4 days before the marathon for example without another love in my life: Alchemy. The ARun crew, the Alchemy programming that complimented all the pounding on the pavement, even the Alchemy gear made me feel connected and supported. Every community run, every final resting pose, every final 3 breaths made me so grateful to do what I love. Serious. Don?t believe me? Come try it. Alchemy really is like a muse that enhances everything else in your life. The marathon? It?s just icing on the Whole Me Apple Crisp I?ll be eating come Sunday afternoon.

Andrea Jones is a founder and Alchemy and Union Fitness. In her spare time, you can find her kicking it with her family in St. Paul, running laps around Boom Island Park, or sipping a Brasa Breeze.

Pursue Your Legend Series: Brittany Timmerman

Mon, 28 Jul 2025 23:34:03 GMT

by Brittany Timmerman

I joined Alchemy in May 2016, as I was looking for a cross training program to prepare for my second marathon. I had high hopes of qualifying for the Boston marathon, and knew strength training would be beneficial. As it turned out, I got a LOT more than just some ?cross training.?

I was hooked after my intro class with the fabulous Katy Keane , and signed up that night for membership. A few visits later, I found out about the upcoming ARun program. The program is designed for anyone who can run 2-3 miles. Weekly workouts consisted of intervals, tempo runs, hills, and fartlek runs. At the start of the program, we averaged 2.5 miles and ramped up to 6 miles on mid-week runs. On weekend mornings, the ARun crew met up for longer training runs. These workouts were perfect for my marathon training, but they aren?t just for those looking to race. Anyone who is looking to get faster, improve his or her form, or just enjoy a group run will benefit!

I was slightly skeptical before starting; I?ve always run alone with my trusty headphones, and been pretty good at it. Again, I was hooked after the first night. (Huge shout out to Karin Norby for getting me into the program when it was supposed to be full ? I owe you.) It was awesome to see runners of all levels come together ? this program is definitely not just for speedy speedsters, but for everyone.

I felt like I found my niche at Alchemy. I loved that the programming was thoughtful and planned out for me; I just had to show up and have a good time ? and that?s what I did! I formed an amazing group of friends. The sense of community, support, advice, knowledge, laughter, and sometimes-necessary kicks in the butt were life changing for me. I could feel myself running stronger, faster, and more confident. I quit running with music. I discovered it to be more enjoyable to talk with friends on a run, and when you?re running too hard to talk, there?s nothing more reassuring than the pounding footsteps and steady breaths of your crew next to you.

Fast forward to Sunday, October 9 ^th , marathon morning. After all the intense training runs, glorious long runs, A20s, A10s, AStrongs, and lovely group brunches, there we were. Ready to pursue our legends together and support each other no matter the outcome.

And yes, I achieved my original goal. I ran my desired sub-3:30 time and qualified for Boston. But more than that, I walked away with the joy of watching my friends achieve their goals. I walked away with friends who support not only my running but also me as a whole.

Cheering for others helped me pursue my own goal that much more, which is one reason I?ll keep coming back. It?s also why I signed up for A101 this fall. I desire to learn more, to see others grow and to watch myself grow. Come join me at Alchemy and see for yourself how amazing the community is. Join ARun or A101 and see how fast and how far you can go, how strong you truly are, and who knows? Maybe I?ll see you at Boston in 2018!

A101 – As good as it gets

Mon, 28 Jul 2025 23:34:03 GMT

A101 ? As good as it gets by: Kate Moret

My journey into the fitness industry started in 2011. I was living in Boston, looking for ways to get more involved in my community (AKA make friends) and I joined an Equinox gym. As an avid exerciser for my entire life (soccer, track, and long distance running), I was immediately hooked on the swanky, high-quality workout equipment of the gym. However, after a few months, I realized I had barely had a single conversation with anyone in my new ?community?.

Deciding I needed to take it one step further, I thought maybe if I became an Instructor, then I could really get involved. Back then, to teach at Equinox, you needed to go through the American Fitness Association of America to become a Certified Group Fitness Instructor. It was a one-day class, 7am-6pm, in the basement of a local YMCA, with a pass/fail test at the end. I spent high three-figures of dollars on the day, and then had to buy three textbooks prior, along with a 90?s style workout video. Having no context for the time/cost/content of these programs, I figured this was normal. Coming out of this first fitness seminar/training, I was SO excited. Truly. I learned words like Supine, and Posterior, and was completely convinced I had found a new passion.

Little did I know how much my journey into fitness trainings would drastically improve and evolve over the next five years. In the last five years, I have completed over ten different trainings, seminars, and programs on topics such as: 200hr Yoga Teaching, Kettlebells, Interval Bootcamps, Holistic Nutrition, and more, with various companies. After each program, with gained knowledge and experience, I have been able to be more critical and honest about the value they have provided me ? both with great benefits and large opportunities for improvement.

In the fall of 2015, I sat down with Molly (who I had previously taken a yoga training from) to talk about Alchemy101. At that point, I was teaching yoga regularly, and also #Allin on Alchemy. As proof, my Alchemy true confession is that I bought my Founding Membership before every going to a single Alchemy class. Seriously. My gut knew that I had to be in this place, with these people, doing this workout. So after a few months of working out at Alchemy, I knew I was ready to dive in even more. I didn?t necessarily know if I wanted to coach or not yet, although I knew I wanted more Alchemy ? however I could get it.

I can honestly say, after five years of fitness trainings, programs, and seminars that Alchemy 101 is the smartest, most efficient, and most ?bang-for-your-buck? program I have ever completed. I remember during the lectures, I didn?t even want to take a bathroom break as to miss something Tyler was discussing. Now here I am. One year later. A full-time Alchemy employee about to help lead the A101, and I couldn?t be more proud and honored.

This program. These people. I doesn?t get any better. Trust me.

Kate Moret is a coach at Alchemy Northeast and Director of Training and New Product Development. In her spare time you can find her walking her dog, eating pizza, or playing cribbage.

Pursue Your Legend Series: Aspen Lundeen

Mon, 28 Jul 2025 23:34:03 GMT

by Aspen Lundeen

Imagine 10-year-old me sitting on the floor drawing up extremely average sketches of leggings, sports bras, tank tops, and sweatshirts. ?I want to have a fitness wear line,? I would tell my parents. And then I would proceed to tell them that I want to design restaurants and I?d also tell them I wanted to engineer rollercoasters. Needless to say I was always a dreamer, however, I never saw them as dreams. I figured they?d all come true. I figured I would have my own fitness wear line, while creating a rollercoaster as I am eating in a restaurant that I designed. I can thank my mom and dad for this elaborate mentality that I can accomplish anything I could possibly think of. Growing up with parents that started their own very successful company from the ground up instilled something in my brother and me that I?m not sure everyone has ? the mindset that anything we put our heads and our hearts into, we will accomplish.

From the start of college, my newest dream was to love my job every single day. It was to work at a place that made me a better person, and to grow with the company I was with. When I was in college, and even after college, many of my friends were accepting jobs that maybe were not exactly what they wanted to do. ?You have to start somewhere,? they all told me. But I never believed them. I never took that answer, because I truly believed one does not need to settle when it comes to anything in life. I?ve always been a very passionate person. And you can easily tell if I am passionate about something or not. I would not decide on a job until I found one I was excited about, because life is too damn short to hate what you do every day.

Coming from being on athletic teams my whole life, I was starving to be a part of something once I graduated. I needed that community that supported me, and to be around people I connected with. I remember specifically sitting in my car and talking with my mom in August. I was between two job offers. One was full-time corporate with a stable salary, the easy choice for most people my age. The other was Alchemy. I was offered less than part-time with hourly pay. The process of the decision was not easy, but the answer always was ? Alchemy was my home. My mom gave me that last small push I needed when she expressed my grandpa?s best line, ?make a decision, and then make it the right decision.? Since that day, two months ago, I?ve had the opportunity to become a full time employee and the retail lead at Northeast.

Here?s the deal ? things are simple when you have passion. Things fall into place when you follow those passions. When you love what you do, things work out. I never forced something that shouldn?t be. I never settled for what I ?thought? I should do based on financials or other people. I followed my heart and it lead me to exactly what I wanted ? and more importantly ? what I needed.

Aspen Lundeen is the retail lead at Alchemy Northeast. In her free time she enjoys being on the lake, hanging with her family, and traveling as much as possible.

It Starts with a Splash

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Toss a rock into a pond of water. Watch the ripples form. Enjoy as they slowly grow in magnitude. Revel at what you?ve done with your one small pebble. You?ve changed the texture of the pond?s entire surface. But all that change, all those big, wavy ripples started with an ugly little splash. And never forget that without the ugly little splash, nothing big can occur.

Today, after an election season fraught with emotion, anger, fear, frustration, embarrassment, we elect a new president. Tonight, election results will be announced and we?ll get our first look at the biggest of the ripples, the ones that are almost touching the shoreline, that took so long and so many permeations to form. And tomorrow, you?ll wonder what impact the results will have on you. You?ll wonder what the new Supreme Court appointees will do to your sense of freedom, what the new President?s take on health care will do to your budget and your family?s sense of security, you?ll wonder what new policies will either tear your communities apart, or help them heal. You?ll watch from afar. You?ll have little-to-no touch points on the planning. And while you wait and wonder, the sun will rise and fall, and rise and fall as it always does.

The president holds the most important and powerful office in our country. There is no doubt that this is true. I don?t mean to diminish it in any way. But after the last six months of political madness, perhaps we worry less about presidential ripples and start to make our own little splashes.

Want to do something about gender equality? Men, treat the women in your office place with the same respect you do your male counterparts. SPLASH. Want to address the environment? Buy a reusable bottle instead of going through nine plastic bottles a day. Walk to work. Recycle. Eat less beef. SPLASH. Want to worry less about your healthcare? Hop up, go for a bike ride, get a workout in ? and better yet, bring a friend with you. SPLASH. Concerned about the education gap? Volunteer, become a tutor, help somebody who?s struggling learn something new. SPLASH. The list goes on, and on, and on.

It?s been a rough road winding through this election. It feels good to take some focus off the candidates and look a little more inward. I hear you, naysayers, I hear you telling me this is apples to oranges, that it?s not this easy, that the world doesn?t really work this way. And in a sense, you?re right. I?m not more powerful than the president, and neither are you. But tonight you?re either going to like the results, or hate them, and tomorrow, you?ll have a choice of how to move forward. Alchemists, let?s move forward with a sense of hope, positivity and good will. Let?s set out tomorrow leading from the front, focused on our own little ripples, our own ugly little splashes.

It?s not that easy. It doesn?t work that way. This is more complex than that?

Is it, though?

SPLASH.

Holiday Hustle 2016

Mon, 28 Jul 2025 23:34:03 GMT

Holiday Hustle

by Tyler Quinn

Ah yes, the first snow has fallen (and melted). Air temps have dropped. The sun seems to have hidden itself far out of sight. Winter has come. And with it, about one thousand new reasons to skip the gym, eat what you shouldn?t and let yourself go until, say, April 1 ^st , when life reawakens in our fair state of Minnesota.

It?s an understandable position when you consider the number of holiday parties coming up, outfitted with a dozen plates of cookies each. Or Thanksgiving, the national day of gluttony, followed of course by the national day of leftover gluttony. And then there?s the New Year, which, for so many marks the perfect new kick off point after coasting through the month of December. Then again, we all know what happens to most New Year?s fitness resolutions, don?t we?

Indeed, the 31 days of December will be some of the hardest for those of you trying to put your health first. Behind every corner, a devil dressed as a Christmas-tree sugar cookie or an extra serving of delicious stuffing tempting you like Eden?s sacred apple. Be not tempted! We have your fix! We have your solution!

Because all of us coaches at Alchemy are human and have the same temptations during the holiday season, we decided to put our heads together to figure out what we could do to help each other and our amazing members get through this tricky phase of the year. So, without further ado, reintroducing for the second year in a row, the Alchemy365 Holiday Hustle . What better way to get you to keep your focus than by incentivizing your efforts.

Between the Dec. 1 ^st and Dec. 31 ^st we are challenging YOU to attend at least 15 classes at Alchemy. We know that keeping this momentum and not giving in to the many holiday temptations is not easy but we also know it will prove well worth it in the end. And here?s the squeeze: anybody who successfully completes the holiday hustle will receive a $20 retail credit on his or her account in January. In addition to this, special prizes will be doled out to those of you that make particularly concerted efforts to prioritize your health and wellness over the short term pleasures of a lazy winter.

Please, enjoy your holidays. Food is a bringer-together and should be enjoyed thoroughly. Don?t you dare think I?m commanding you to eat a bowl of cauliflower rice at your next family gathering while everybody else stuffs platefuls of deliciousness into their mouths. But, as with most things, I?m encouraging you to consider a balance that allows you to enjoy your December, without taking too many steps in the wrong direction.

We love you. We want you to succeed. We?re here to help. Let the hustle begin and happy, happy holidays.

Special Offer to Alchemists! With love, Cooks of Crocus Hill

Mon, 28 Jul 2025 23:34:03 GMT

Alchemists! We can enjoy the next two weeks of holiday cheer, spiked drinks, heavy appetizers, and countless Christmas cookies because we know the reset is right around the corner, right? Our 365 Challenge kicks of January 8th with 4 weeks of guided clean eating. We have daily meal plans, recipes, and full shopping lists to make the post-holiday clean up act a smooth one. Cooks of Crocus Hill is making it even easier to jump in on the 365 challenge with this special offer to all of you.

The incredibly mouth-watering delicious classes below will be hosted at the Cooks of Crocus Hill, North Loop-Minneapolis location of 208 N. 1st Street, Minneapolis and instructed by Chef Lorelei McInerny. Pricing is $75 per guest per class. Classes will include both a demonstration and participation aspect, along with recipes and menu tastings. If you register for two or all three classes, Cooks will give you $10 off per registration, for up to a $30 discount. Registration can be completed by calling Lorelei at 651.288.7237 or emailing her at customerservice@cooksofcrocushill.com with any questions.

Monday, Jan 9, 6-8pm
Break for Breakfast
Amazing breakfasts can change the mood of any mundane morning. In this hands-on class with Chef Lorelei, you?ll learn the basics for a trio of egg creations that bring together favorite fresh ingredients. Rise and definitely shine with these morning picks.(*Note: All recipes adhere to the Paleo diet guidelines.)

Menu:
Scotch Eggs-hard boiled (eggs encased in pork sausage)
Eggs in purgatory (eggs baked in a hearty tomato sauce)
Avocado egg cups with salsa verde

Wednesday, January 18, 6-8pm
Flavor Up: The Spice is Right
Spice up your life and make the best use of foods without adding fat, gluten, soy or dairy. Come on down to prepare a Latin menu that will chase away the winter blues and bring on the sunshine. (*Note: All recipes adhere to the Paleo diet guidelines.)

Menu:
Avocado salsa with sweet potato chips
Chimichurri sauce with grilled steak and chicken
Cinnamon banana ?ice cream? with toasted pecans

Tuesday, January 24, 6-8pm
Fit Fish Finds
Exercise your taste buds while conquering any fear of preparing fresh fish. Join Chef Lorelei to learn tips and tricks to add as a powerful tool in your cooking arsenal. Eat well ? be well! (*Note: All recipes adhere to the Paleo diet guidelines.)

Menu:
Oil poached salmon with orange and thyme
Pecan encrusted tilapia with lemon herb tartar sauce
Spicy tuna cakes with chipotle aioli

Starting AStrong, Ending AStronger: a beginner’s guide to maximizing AStrong

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

After only a few days, 365 Challengers have made it clear they?re ready to dig in. One of the best ways for us to gauge the collective interest is by monitoring activity within the group ? Facebook posts, direct emails to coaches, attendance at lectures etc. And of all the great questions that have already come in, a large number of them have pertained to a common goal among 365 Challengers regarding how to get stronger.

Fortunately, Alchemy has a class designed to help with just that, without forcing athletes to make lifting weights their singular priority. If you don?t already know, AStrong is a 30-minute class, which features two movements on any given day ? a primary movement, and a secondary, more supplemental movement. Like our other classes, programming changes daily and in cycles designed to help participants get the most out of their training. It?s a great class. For those of you who take it regularly, or for you Challengers out there considering trying it out in an effort to gain some strength this month, here are three tips to help you maximize your time in AStrong.

1) It?s not a warm-up for A10/A20.

As amazing as the combination of AStrong and A10/A20 is, you have to stop thinking of your AStrong time as just a prelude to the ?real workout?. AStrong is a stand-alone class, and I tell you from experience that if it is taken seriously enough, and if enough intensity and effort is put into it, it?s an incredibly taxing thirty minutes. Five sets of heavy back squats, alone, is enough to crush me. Add in a super-set of five sets of chin-ups, all in a small window of time and I?m going to be beat. Unless, of course, I?m just checking the box, going through the motions, and using the class as a warm-up. Folks, AStrong is designed to work by itself. Treat it as such and you?ll understand what I mean. There?s absolutely no problem with doubling up, but just make sure you?re not taking it easy in AStrong for the sake of the other.

2) It?s strength training, not aerobic conditioning.

You need to rest between sets. And not just because I said so, but because that?s what the science tells us. You?ve only got so much ATP, or energy, in your system. When you lift heavy, you tend to go through it extremely quickly. In order for you to get back under the load and put in the effort successfully, you need to allow that energy to restore as much as possible. If you?re finding that you?re breathing really hard during AStrong, you need to slow down. If you?re finding that you?re done in twenty minutes and not using all the allotted time, you need to slow down. In a way, you should consider each individual set as its own mini workout. Each set, is an opportunity to take a step in a stronger direction.

3) Don?t guess about your weights.

One of the coolest things about A10/A20 and APulse, is the idea that you go as hard as you can on that day, and you leave feeling better. Period. There?s no looming expectation that you lift more, or jump higher or complete more pull-ups. Yes, of course those are positives, and yes, of course we hope to achieve those things, but we don?t make them the central priority in our training. This allows athletes to have good days and bad days and feel good about it all the same. It?s one of the things that makes Alchemy what it is. On the other hand, the only way for us to be sure we?re making progress in our strength training is to measure that progress. Instead of guessing about what?s working and what isn?t, instead of guessing about how much weight you should use today, consider investing in a small journal and jotting down your weights and the movements each time you take AStrong. That way, the next time the same, or a similar movement pattern is programmed, you and your coach can make smart decisions about how best to expand your threshold and get the most out of your training. Some days, you?ll think you don?t have it in the tank, only to shock yourself with a back squat PR you never saw coming. Take the guessing out ? grab a small journal and keep track of those gains.

There you have it.

We created the AStrong format because we absolutely had to be a complete fitness program. Helping athletes condition themselves is just one part of the equation. We know AStrong might not be the most popular of our classes, but I might argue it?s the most important. Our average member starts Alchemy with a decent aerobic base, but our average member arrives at Alchemy far weaker than they should be. So take the plunge if you haven?t yet. Start adding AStrong to your cycle, follow the suggestions above, and enjoy being a stronger you.

Tyler Quinn is a coach and founder of Alchemy and Union Fitness. In his spare time he enjoys reading, cooking, and spending time up North.

Measuring Success: It’s In What You Do.

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Do you own a scale?

Cool! Do me a favor, would you?

Go get it. Carry it to the top of the highest building you can get to. Find a window. Toss it out.

Enjoy watching it explode on the ground, with it, the myriad reasons why it stands for the wrong things, and has been poisoning your perspective on fitness, and your personal journey toward being the version of yourself you want to be.

Say it out loud: FORM FOLLOWS FUNCTION. We don?t create skinny people at Alchemy, we create bad-ass doers ? doers of all kinds of things. We create Colorado mountain climbers, grocery bag lifters, and niece or nephew piggy backers. We create water skiers, self-defenders, apartment movers and driveway shovelers. We create weight lifters, puller-uppers, confidence carriers and Legend Pursuers. This is why Alchemy exists.

And what we know, unequivocally, irrefutably, is that if you can do all those things well, you?re very likely going to look like you can do those things well. And the better you get at them, the more your look will reflect it.

On the other hand, and to put it crassly, I know a lot people who look like they can do all kinds of things, who can?t actually do jack shit.

The reality is the body composition e.g. the material that makes up your total weight has a larger impact on your scale than anything else. And sometimes, changing your body composition will affect the scale in a way that sends you the message that you?re losing ground, when in fact your fitness is going in the exact direction it should be. Body composition determines your effectiveness as a doer, and you should know that body composition can change (and will change as a part of your Alchemy journey) all while your body weight can stay the same. The point is, your body weight is a very loose indicator of your health and your ability to perform. Don?t rely on it for more information than you need to.

Now listen, if you know you?re carrying extra weight, and if that?s one of the main reasons you signed up for Alchemy, and if you know you set a clear and measurable goal to lose X number of pounds ? far be it from me to tell you that?s the wrong approach. But before you go lamenting a static number on the scale as a sign that nothing is working, consider how much stronger you?re becoming (remember that muscle weighs more than fat). Before you feel down about a number not changing the way or at the pace you want it to, feel up about the fact that that which you couldn?t do a month ago is an easy day for you now.

Focus on your functionality, on your strength, on your box jump height, on your pull-ups, on your flexibility ? watch how developments in those areas manifest in everything you do outside the gym from here on out, and leave the scale in a pile of rubble on the curb.

Whatever your goals may be, keep up the work. Keep them in focus. It will be so, so worth it.

Tyler Quinn is a coach, founder, and CEO of Alchemy 365. In his spare time he enjoys reading, cooking, and spending time in the mountains.

Alchemy + The Bump: Juggling work(outs), life, and pregnancy

Mon, 28 Jul 2025 23:34:03 GMT

By Thao Bui Nguyen

Hi Alchemists! My name is Thao and I?m the proprietor of Parc ? a clothing and lifestyle boutique with locations in Northeast Minneapolis, Edina and online. I was first introduced to Alchemy last spring by Christy Wright when the NE location had just opened its doors. I?m an active member of the neighborhood association so, when Alchemy Northeast was celebrating their Grand Opening, I was happy to get new neighbors and totally supportive of sponsoring and attending my very first A20 class and I have been an Alchemist ever since! I just have to say, I absolutely love being a part of the Alchemy community; I have felt so welcomed since day one and have made so many new friends.

A little bit about myself: I?m a wife, entrepreneur, mom to 4-year-old Josephine and currently expecting baby number 2 this summer. When I first started Alchemy, I considered myself healthy and somewhat fit and quickly realized I wasn?t as strong as I thought. I remember being intimidated by the 20? box jumps and only used the 12? box for a good few months and stuck to only 10-15 lb weights. As I attended classes regularly and with the encouragement and push from my coaches, I slowly upped my weights and finally felt comfortable jumping on the 20? box ? that truly felt so invigorating!

With this second pregnancy, my goal was to continue to eat healthy, stay active for the next 9 months and workout the way I have always been doing pre-pregnancy. But as weeks progressed, I felt really really discouraged when I tried to continue to lift the same weights and hit the same number of reps as weeks prior. I was having such a hard time keeping up and so out of breath, I felt like I just couldn?t keep up anymore and started to feel unmotivated. I then had the realization that, although I can?t keep up with my old self I can still take it slow and scale the workout to my own current fitness level. I might not be able to jump and lift as hard and I may have to start back like it was day one but that?s OKAY.

I love APulse classes on tougher days and opt for A10/A20 class on days when I?m feeling good. Truth be told, getting to the gym can be hard when I?m juggling running a small business, after school activities, and keeping up with my social life. When life happens and I?m unable to make it to the gym, I like to check out the workout schedule for workout ideas at home or when I?m on the road and still feel in the loop of all things Alchemy. Although it?s not the same as attending class by any means, I can at least do the workouts from home and not feel too guilty about missing class.

Working out at Alchemy has come full circle for me. I started out with intentions of getting fit and gained much more than that, I became part of a community that is positive and encouraging but most importantly I feel stronger mentally and physically. Now 14 weeks pregnant, I have to take it a little easier and scale back but already loving the thought of being able to stay healthy, setting new goals and keeping up with all the changes my body will go through in the next year and embracing it all. I know it won?t happen overnight but instead through hard work, dedication and patience.

Thao

Thao Bui Nguyen is the founder of Parc Boutique in NE Mpls and Edina. In her spare time you can find her renovating her 1950?s Golden Valley home, forever furniture shopping, and always brunching around town on the weekends.

Alchemy Running Series: Embracing the off-season

Mon, 28 Jul 2025 23:34:03 GMT

Alchemy Running Series: Embracing the off-season by Andrea Jones

I?ve never been the year round runner. I?m more the fair weather kind. Even in temperate Virginia, I?d take at least 1-2 months of treadmill running because it was ?too cold? outside. Treadmills proved to be torture (both mentally and physically) for me. So it was natural that I fell into an off-season or recovery period of cross training and maintenance runs over the winter until the thaw came.

For the disciplined runner or Alchemist, taking a rest day can seem absurd. Sore muscles and tired legs are awesome! Wait. Are they? Or is this your body sending you a message? Even professional athletes take breaks from their sport. What if the Wild Hockey team didn?t have an off-season? Insanity. No one is immune to the risk of burnout, injury and chronic fatigue.

That said, recovery is not about hanging up the running shoes and saddling up to all 10 episodes of West World this weekend. It?s not giving the old runner?s knee a rest by jumping into spinning classes 6x/week. And it?s certainly not about depriving yourself from the sport of running.

It is about easing up on the volume and intensity of your training for 4-6 weeks. Dropping your runs to 1-2x/week and adding any form of fitness or cross training you enjoy. (Hello Alchemy Squat Series!)

So what?s it look like? My typical off-season week looks like this:

Running: 1-2x/week ( one 6-8 mile acceleration run and one easy 800m repeat workout )

AStrong: 3x/week

A20: 2-3x/week

A10: 1x/week

AFlow: 1x/week ( in ideal world )

As your 2017 race schedule takes shape, recognize your body may be craving a break. Resist the urge to sign up for ALL the races and take 6 weeks off. Sign up for our upcoming Squat Series ? the secret sauce to preventing injury and improving recovery. You can expect to strengthen your legs and add overall agility and athleticism to your running prowess. Read more on the Squat Series from the legend himself, Coach Tyler Quinn. Trust me ? you will find a new gear this Spring as you crush old PRs, and set new ones.

Andrea Jones is a founder and coach at Alchemy, and Boston Marathon 2018 bound. In her spare time, you can find her kicking it with her family in St. Paul, running laps around Boom Island Park, or sipping a Brasa Breeze.

Pursue Your Legend Series: Mason Lee Boutros

Mon, 28 Jul 2025 23:34:03 GMT

by Mason Lee Boutros

I was on the lookout for a new gym after moving to Minneapolis, and a good friend brought me to Alchemy for my free week. I?m going to be honest, I went with the intention of using the free week, and then probably moving on to the next place. However, much to my surprise, I was hooked after my first ring row! I could tell from the start that Alchemy wasn?t like any other place I had been before; the coaches really cared about what I thought of the class and wanted my input. I could tell that this wasn?t ?just a job? for them and they wanted the best for me and all of the athletes, (wait, did I just call myself an athlete? ?

I went back a few times on Class Pass, but only stuck to A10 and A20 because I didn?t want to use my passes on classes that I didn?t know if I would like. I was so surprised when some coaches would ask me ?why haven?t you tried AStrong?? or ?you should probably get in here for an APulse.? As nauseating as it may sound, these coaches really cared about my progress and my wellbeing; and it showed. I bought my first 20 class pack, and started going to class about 3 times a week. I was pretty impressed with the progress I had made after increasing my attendance and the coaches seemed to become more invested in my personal legend the more I invested in myself.

Then came the 365 Challenge ? the reset that I needed most.

After a long battle of ?what ifs? I committed to being a full-time member at Alchemy after the new year and signed up for the 365 clean-eating challenge. I was noticing growth in my athletic performance, however I wasn?t seeing the results from an appearance stand point. As much as I didn?t want to admit it, I knew that there was one thing that had to change ? my eating habits. The 365 challenge was definitely a game-changer for me. Not only for the meal plan and the guidance on how to best make it through the terrible (and I mean TERRIBLE) sugar withdrawals, but also solidified that this is a community that I definitely want to be a part of. The comradery of the athletes and coaches is unlike anything I have ever experienced. I learned the most important lesson during the challenge which is: My endurance is my endurance and my legend is my legend. I no longer compare myself to the other athletes in the studio because my growth and experience can only be my own. I always tell the coaches, ?I know I?m not the strongest, and might not always give it my all, but at least I?m here and there?s lots to be said about that!?

Find me at my favorite class ? Noon A10 at NE! I?ll be the sweaty monster cracking jokes in the back of the room ?

March MAXness

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

You?ve probably of heard March Madness, the term commonly used to describe the NCAA Basketball tournament, which goes on endlessly and which causes millions of people to fill out brackets, and which almost always includes the University of Wisconsin late into the tournament. One characteristic of basketball games during March Madness is that the final minute of each game takes 10-20 minutes to elapse due to silly rules and well, you know, basketball.

Well, we?re putting our own little spin on said term ? welcome to March MAXness. For every workout during the month of March, the final 60 seconds of each workout will be a single modality sprint; one movement, as many reps as possible. Because of the intensity, because of the exhaustion, because of the desire to push one?s limit, the last minute of every workout in March will, like March Madness basketball games, will feel like it goes on forever.

Even better still, as athletes you will get the chance to repeat each week and test your limits, should you feel the urge to try. You can do this because there will be consistency with the day and movement each week.

Mondays -> Burpees
Tuesday -> Squat Jumps
Wednesday -> Push-ups
Thursday -> Pull-ups
Friday ->Squat Throws
Saturday -> Jumping Lunges
Sunday -> Alternating Muscle Snatches

The new programming model for this month is meant to be fun. Want to take it up a notch? Start a bracket with a fellow Alchemist and put your money where your burpee is. Swap the icy cold beer for a frothy protein smoothie and let?s celebrate March MAXness everyone!

PYL Series: Red Ribbon Ride Edition

Mon, 28 Jul 2025 23:34:03 GMT

PYL. Pursuing Your Legend. It?s something we talk about all the time here at Alchemy. Your pursuit can come in all different shapes and sizes, and sometimes you can spend months and years trying to accomplish them while others could be decisions you make in everyday life. And yet other times you might not even know there is something out there you?re wanting to pursue until it smacks you over the head.

Red Ribbon Ride

So this is it. I?m signing up. I?m taking the dive, jumping in and giving it my all. Do I have a slick road bike? No. Have I mastered clip in shoes? Terrifying. Do I own a pair of padded bike shorts? ABSOLUTELY NO?.looking for recommendations though.

PYL Series: Mike Borell

Mon, 28 Jul 2025 23:34:03 GMT

Look at this Legend.

?a skinny little brace-faced punk rock teeny bopper with a terrible haircut and the most prized possession of his life, his new guitar. That legend is me and this moment captured in time was pivotal.

I grew up obsessed with sports. I played practically everything you could sign up for in a regular suburban town and I was actively participating in athletics year-round. Fast forward to the time of that awesomely awkward photograph and all that changed. It was during this time in my life that I decided to give up athletics and focus on the one thing that made me feel more alive than anything else in the world ? music.

PYL Series: Laura Haven

Mon, 28 Jul 2025 23:34:03 GMT

PYL Series: Laura Haven
by Laura Haven
photo by: Athena Pelton

I got married and divorced when I was younger. People always seemed surprised to hear this, followed by, ?What? What! I never would?ve guessed!? But why would you? It?s not exactly my favorite dinner party topic. There are, for example, so many more interesting things about me that I?d rather bring up, like how I can?t do a somersault, but I do make a very nice risotto. I tend to lump my very short marriage and very weird divorce in the same murky category of forgotten memories titled, ? Other Dumb Things I Did When I Was 20.?

I bring it up now because said divorce was the catalyst for a lot of things that have happened since then. When you?re young, you don?t know who you are, or what you?re going to be all about, or where your passions lie, or all the cool stuff you could possibly do. It?s more difficult when you find yourself stuck with someone who would rather have a pretty, skinny girl who has few opinions and does as she?s told. I had no sense of who I was or how to give myself a life so full, and wild, and hard, and wonderful that it was worth rising to the challenge.

Hell hath no fury like a woman in a cage, right?

Thus began many unintentional years of saying yes to things that terrified me. Move back in with my parents? Great. (thanks, guys.) Move to a kind-of-scary, pretend-it?s-cute apartment downtown by myself? Yep. Sign up for a half marathon with zero running experience? Sure. Run a full marathon? Done. Trapeze classes? Wheee! Travel to Budapest? Croatia? Norway? Yes. Try new foods? Beef heart, yum! Oysters, never ever ever again. Agree to come to a gym when you?ve never so much as picked up a 5lb dumbbell because you used to be afraid of being ?muscley?? Why not. Pick up heavy things. And heavier things. Addicted to the endorphins, and the sweat, and the way your heart shakes in your chest after an impossible A20? Feel it. Quit your cushy job without a clear plan? Do it. You will be ok. Pursue a journey that you had no idea you wanted to be on, but are sure with everything you?ve got that you?re meant to be on? Try your goddamn hardest. Every step of the way, fall, fail, stand back up, keep pushing.

While I am not suggesting that you get divorced (even when it?s what you want, no fun is had by anyone,) I am forcefully suggesting that you pay attention. Those things that get your brain buzzing and your heart exploding? Do them, and do them often. Whatever it is that fills you up so full that you feel as though you can?t possibly contain it, go after it fearlessly and relentlessly. However long it takes you to get there, chase it fully and completely and don?t lose heart when things get tough. Whatever your ?it? is, discover it, become it, and give it your all. The path to getting there is worth it, I promise. Pursue Your Legend.

Laura Haven is a coach at Alchemy North Loop. In her spare time, you can find her drinking wine in her backyard, eating breakfast food, and re-reading Harry Potter.

PYL Series: Ally Jagodzinski

Mon, 28 Jul 2025 23:34:03 GMT

by Ally Jagodzinski

I?ve had an eating disorder for the past 13 years. Well, maybe only 4 of those years would qualify as an ?eating disorder? as defined by the DSM-5, but I cannot pretend that the other years were not filled with disordered eating.

Food intake and body image became sources of stress when I was just a kid and would escalate over years to prolonged starvation, vomiting as needed, and binge eating (sometimes with or without a purge). Food was constantly on my mind and impacted every aspect of my life. As a high schooler, I avoided all social events because they would involve food, hid in the library during lunch, and closed myself off from my peers and family.

At age 18, I had a few wake-up calls that convinced me I should put on weight. I was losing my hair, passed out on several occasions from feeling light headed, and started to wet the bed (an ED symptom rarely discussed ? I was so weak that my bladder muscles were giving out). So, in the control-freak way that I am, I began to add a calculated amount of calories to my diet each day, that would slowly bring me up to what I viewed as a ?healthy? weight.

I moved to Madison for college and continued to count every calorie that went into my body. I started running like a maniac and frequented the campus gym to mindlessly hop on the elliptical or bike. Although I did reach an acceptable weight: I was still very thin, but at least people weren?t looking at my like I have an ED. Over the next few years, I developed this routine to a science, creating tactics to help me be more social (i.e. working out like crazy and eating nothing in order to go out to dinner that night). I ran a marathon in under four hours, but overtrained like an idiot and destroyed my knees in the process. I felt barely stable. Happy on the surface, but always teetering on the border of breakdown ? sometimes teetering too far into panic attacks, binge eating episodes, and other forms of self-harm.

Post-college, I was living in Montreal, homesick as hell, and feeling trapped in a relationship I didn?t want to be in ? I started to unravel and channeled this stress into my eating and exercise habits. Meanwhile, the frequency of my ?breakdowns? started to pick up. Then, on a long weekend in August, I flew home to Minneapolis and ended up at Alchemy for the first time. Naturally, one of the first things on my family?s agenda was to go to an A20. The class destroyed me ? I could hardly move the entire week that followed ? but something about it made me feel completely different than any other workout I had done. Humbled, certainly, but more importantly, I felt invigorated, alive, and motivated to do better.

It would be another 6 months before I moved back to Minneapolis for good and began attending Alchemy regularly. At this point, there was zero muscle on my body (we?re talking 3 bands to do a push-up). I started going with my family, and I steadily saw drastic improvements in my fitness levels. However, the whole food thing wasn?t quite resolved yet. I distinctly remember talking with my dad one day early on when he asked me what I ate post-workout. I don?t remember my exact answer, but it was probably along the lines of, ?umm, an apple?? He promptly told me he wouldn?t allow me to go to Alchemy if I wasn?t eating properly. Frustrated and annoyed that he would tell his adult daughter to do this, I slowly started to understand what he is saying. My body began to demand food in a way I had never felt before ? it is like my body was screaming, nourish me . I began to talk with coaches and fellow athletes about post-workout fuel, do my own research, and ? get this ? actually, LISTEN to my body. As I was physically working harder than ever before, I started to understand food as fuel: something absolutely necessary to power me through my workouts, as well as the rest of my day.

The leaps and bounds I have made in the past 16 months have been tremendous. My relationship to food and my body ? although not perfect ? have never been healthier. I know I still have a ways to go, but the support and community I experience at Alchemy continues to push me to be a better version of myself. I?ve put on a good amount of weight since starting Alchemy: mostly muscle, but definitely not just muscle?and that?s okay. I now can back squat my bodyweight and then some, knock out push-ups from my toes, kip my pull-ups, and, most importantly, look in the mirror to see a strong, secure woman looking back. I don?t fixate on being ?skinny? anymore; rather, I just want a healthy body that is able to tackle the daily challenges life throws at me.

Alchemy has strengthened my body and mind, giving me gratitude for all of which it is capable. Alchemy has given me confidence, helping me to hold my head a little higher in every aspect of my life. Alchemy makes me feel freakin? ALIVE, dammit. Even so, I know I am far from healed even if I like to pretend otherwise. But this is my PYL, and nothing is going to stop me now.

Ally Jagodzinski is a coach at Alchemy Highland Park. In her spare time you can find her riding her bike, roasting brussels sprouts, and reading the never-ending pile of books on her nightstand.

[The PYL Series highlights individuals that don?t just tolerate discomfort to purse their legend, they anticipate and embrace it. Knowing what you want, and knowing that you?ll do anything and overcome all obstacles to achieve it is not easy, but it is the only way to reach your own legend. Pursue it vigorously, and the universe will conspire to help you achieve yours too.]

Alchemy 365 Strength Series – Push and Pull

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn
photo by: Athena Pelton

Ever seen a dried up flower baking in the sun? Ever poured a little water on it and come back 24 hours later to a complete miracle of growth and vitality? That?s what it?s like to put fit people into a strength program who haven?t done a whole lot of strength training in their lives. The change is miraculous. As good as aerobic, cardiovascular, high volume, long duration training feels, a little heavy loading is an absolutely essential part of a complete fitness program.

We?ve rolled out the Squat Series before, and now we?re taking it one step further.

I?m excited to announce a push/pull series ? four weeks dedicated to developing real strength and power in our primary presses and our primary pulling exercises. We?ll be deadlifting, power cleaning, ring rowing and weighted pull-up?ing. We?ll be pressing, bench pressing, floor pressing, resistance push-up?ing. One way or the other, we?ll be getting strong. Very, very strong.

Like the squat series, spots are limited and also like the squat series, a commitment and temporary specialization is required. As in, plan to focus on this for the duration to maximize results. This program is for anybody interested in getting stronger. Experience with weightlifting or powerlifting is not necessary!

Strength Series is here. Get on board. Our next session kicks off November 26! Pricing: $129 for Limited + Non-Members, $65 for Unlimited Members. Questions? Hit us up .

NORTH LOOP SESSION
Mondays, Tuesdays and Thursdays with Coach Kyle at 6:30PM

NORTHEAST SESSION
Mondays, Wednesdays and Fridays at 5:30AM with Coach Konnor

EDINA SESSION
Mondays, Wednesdays and Fridays at 6AM with Coach Reid

HIGHLAND PARK SESSION
Mondays, Tuesdays and Thursdays at 7PM with Coach Alex

Tyler Quinn is a Coach and Co-Founder of Alchemy 365. In his spare he enjoys reading, gun-slinging, jiu-jitsu, and playing with his Golden Retriever, Fletcher.

Why I Alchemy: Andie Mahalich

Mon, 28 Jul 2025 23:34:03 GMT

Why I Alchemy
By: Andie Mahalich

I have been an athlete my whole life, participating in sports and playing on three varsity teams in high school. As soon as I stopped playing sports, I found that I didn?t really know how to stay in shape outside of my scheduled practice and games. Having to go to the gym and figure out not only how to use the equipment, but what to do to keep myself in shape was terrifying.

Ultimately, this became one of many excuses I had for not working out or working on my health. This continued for a while and I finally got to the point where I wasn?t happy in my own skin. Not only was I not physically happy, but I was not mentally happy either. I could see it affecting my friendships, relationships, work and my day-to-day life. I wasn?t able to be the person I wanted to be because I was so distracted by the disappointment I had in myself, and I didn?t know how to get out of it.

I started taking classes at Alchemy through ClassPass and instantly knew that this was the type of workout, community and lifestyle I wanted and needed in my life. I love how Alchemy makes me feel. So much so, that I have managed to turn my old habits completely upside down and no longer make excuses. I travel weekly for work and more often than not, drive straight from the airport to the next A20 or I?ll do the workouts from my hotel room while I?m gone. The community, the coaches and the overall energy at Alchemy is contagious and inspiring. It makes me want to #PYL every damn day. No matter what.

Andie is an Alchemy Edina member tried and true. No matter how busy her life is, she?s pursuing her legend each and every day. Want to workout with her? Catch her crushing it at Alchemy Edina ? we bet she?ll be happy to share her unlimited July buddy passes with you!

Why I Alchemy: Christina Asmus

Mon, 28 Jul 2025 23:34:03 GMT

Why I Alchemy
By: Christina Asmus

My journey to Alchemy was an interesting one. I have always been an athlete, growing up playing basketball and volleyball, however it wasn?t until I started doing CrossFit that I started incorporating weightlifting into my workouts. I was instantly hooked, but I also had terrible mobility issues. I wound up injuring my back and needed to take some time off from weightlifting, and found myself in a yoga studio for a few months. It was tremendously healing and exactly what my body needed.

Even though I loved yoga, I really missed the intensity and community of CrossFit. I wished there was a way I could incorporate yoga into my routine without having two separate, costly memberships.

I attended a free Alchemy class and I was instantly impressed at how effective the yoga warm-up was, and even more impressed by the kick-ass workout. I?ll always remember my first class in the studio when I raised my hand, saying it was my first A20. The whole room started clapping. I couldn?t help but smile and feel extremely welcomed into the community. Now, I love having a place where all the coaches know my name, know when my birthday is, and know exactly what weight I should be using or when I should drop an assistance band.

The world of fitness has completely changed my life. I could be having the worst day but as soon as I?m in the gym, everything immediately gets better and brighter. I love that I get to start my day by seeing friends. I love knowing that I?ve already tackled a hard workout before I?ve even stepped foot into the office for the day.

The vision behind Alchemy is beautiful: inspiring people to live their fullest lives and to pursue their dreams no matter what obstacles they may encounter. I believe life is lived best when you live relentlessly whole-hearted.

Whatever Christina does, she does it with a smile that lights up the room. She loves volleyball, traveling and exploring new places, listening to audiotapes, and photography. Check out her photography page, Sassypants Photography , to see her amazing work! (Seriously, she?s brilliant.)

Intrigued but Intimidated: Athena Pelton

Mon, 28 Jul 2025 23:34:03 GMT

Written by: Alex McDowell
Photo by: Athena Pelton

September 17, 2014 I made one of the biggest decisions of my life: I made the choice to no longer drink and it has catapulted me into a life I could have only dreamed of. This choice was not made lightly ? I began an out-patient treatment program, attended weekly meetings, and had to find a sponsor. Initially I felt discomfort, but I have come to embrace the choice of not drinking. I have learned to be honest about what my sobriety means to me and the importance it has in my life. Every morning I commit to being sober for that day. I still attend weekly meetings and meet with my sponsor. My sobriety is a huge part of who I am. It?s shaped me into the person I am and I cannot imagine where my life would be without it.

When I came to the realization that I needed to stop drinking, it never occurred to me how much of an impact it would make on my life. My drinking was leading me on a path I did not want to be on. I didn?t see it for a long time, but those around me did. I was in denial and didn?t want to admit that I had a problem, that I was different, or that I needed to make a change. I was just having fun like everyone else ? or so I thought.

It took some time for me to realize I needed to make a change. I knew it was necessary, but I had a lot of fear of what change really meant meant. I feared how my life would look if I stopped drinking. Would I lose my friends? Would people understand? Would I still have fun and have a social life? Would I be looked at differently? When I finally let go of who I thought I was supposed to be and embraced who I could become, things began to take a significant turn in my life ? and not in a negative way like I thought they might.

My life improved positively in all areas. My relationships with family and friends have gotten stronger, I am physically and mentally healthier, I am someone people can count on, I continue to have a ton of fun with family and friends, and I met an amazing man who I get to spend my life with. I work at a company that inspires me to strive for more every day. My heart explodes just from being surrounded by this unreal community who constantly encourages each other. I am happier than I have ever been because I embraced the change. It isn?t always easy and it is a constant commitment I make to myself every day, but the transformation in my life is worth it.

The path I was meant to be on was right in front of me the whole time. I needed to let go of the fear, stop holding myself back, and take the first step to lead me where I am today. The hardest part was taking the step to make the change, and now that I have, I cannot even imagine what my life would be like had I not. My sobriety has taught me not only about myself but numerous life lessons. It has lead me on a journey of continuing to push myself to try new opportunities, to be the best me possible, to live in the present, and to be open and share my experience with others.

Change is a scary thing, but when we are willing to let go of who we think we are and embrace the person we could become, there is a whole new life waiting for us.

Your legend is your story, your own personal path that leads you to where you are today ? what will your legend be?

?People are capable, at any time in their lives, of doing what they dream of.?
? Paulo Coelho, The Alchemist

Alex McDowell is a coach at Alchemy North Loop. She?s always adventuring with her fianc? Jordan, loves spending time at the lake with her family, dancing with friends, binge-watching Criminal Minds, and enjoying Boom Chocolatta ice cream.

PYL Series: Alex McDowell

Mon, 28 Jul 2025 23:34:03 GMT

Written by: Alex McDowell
Photo by: Athena Pelton

Change is a scary thing, but when we are willing to let go of who we think we are and embrace the person we could become, there is a whole new life waiting for us.

Your legend is your story, your own personal path that leads you to where you are today ? what will your legend be?

?People are capable, at any time in their lives, of doing what they dream of.?
? Paulo Coelho, The Alchemist

Get high with me.

Mon, 28 Jul 2025 23:34:03 GMT

by Brock Severson

I left Alchemy the other day feeling flushed and exuberant as though I?d just downed an espresso or won a horse race. It left me with an utter sense of job love. I actually made it a point to tell my peers, ?I Love You? after our team meeting.

Like any job, coaching for a living has its pros and cons. It?s sweaty, you can?t leave in the middle of class if you have to pee, the hours are all over the board and sometimes your energy level seems to have burned out like an old firework. These downfalls are extinguished by the pure excitement I feel when a group of athletes gaze my direction with a grimace and a smile all mixed into one. Giving me the ?f*ck you, I love this? look. Priceless.

When I started coaching, it was stressful. It turns out, staring down a class full of people waiting for the next cue is the perfect way to learn. I still mess up on a daily basis, but the effort I put into it seems to pay off, even if it?s just a few moments at the end of a workout when everyone is relieved to be done.

There is a weekend-long seminar that?s life-changing. It?s called the A101, the the first step in a career at Alchemy. Make this seminar a priority if you?re interested in anywhere from a weekend gig at Alchemy to running the company someday. Job love is something you choose ? if you want to be happy somewhere, you will. Alchemy just makes the ride a little easier.

Take it from someone who?s high on life at the job all the time, you?ve got nothing to lose but the fear you shed when you take on something new. Lose the fear and get high with me.

Interested in A101? The next Minneapolis and Denver seminars are coming up! Talk to any Coach or the Front Desk at your next visit! Ready to go all-in? Sign up here .

Brock Severson is the General Manager and Coach at Alchemy North Loop. When he?s not in the studio you can probably find him at the Freehouse with the andouille hash ? or working on a home reno project. #adultlife

Fail, then Succeed

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn

When I designed the workout we?ve come to know as ?Failure Friday? it was with the sole objective of helping people understand what their limits were. The workout?s name is a misnomer, however, because having limits, and reaching limits isn?t indicative of fai lure in the slightest. In fact, the average person will find it very difficult to reach their true limit. Reaching a true personal limit is ? oh the irony! ? a total success.

I don?t know who?s reading this post. I don?t know what your limits are. I just know you have them. More importantly, based on experience, I don?t think YOU know what your limits are because most people don?t. So we?re going to test them, and then we?ll test them again under fatigue. And from there, your sense of yourself will develop.

If you think you can only do five pull-ups but manage to pull off a staggering set of thirteen (yes, this is the kind of personal miscalculation that happens all the time), how will that impact the way you look at and attack workouts with pull-ups in the future? Will it give you the confidence to take a few more risks, attempt bigger sets, stay on the bar for the last ten seconds? I should hope so. And what?s more, that confidence which leads to that extra effort and work will inevitably lead to extra fitness.

To maximize the results and get the most out of the workout, not only do you need to push your limit, but you need to rest, rest, rest, rest, rest, rest, rest between sets! I repeat, you need to rest between sets. I say again, do not transition into the next set immediately upon finishing the set you?re on. This will skew your results.

Failure Friday really doesn?t have anything to do with failing at all. It?s about going all the way to the end of the road and falling off the bar without a single rep left in the tank. It?s about identifying what real fatigue and red-zone type effort feels like. It?s about educating yourself ? about yourself ? so as to make yourself a better, more self-aware athlete.

Fail! And then, succeed.

Tyler Quinn is a Coach and founder of Alchemy and Union Fitness. He?s also the mastermind behind all Alchemy programming. In his spare he enjoys reading, gun-slinging, jiu-jitsu, and playing with his new Golden Retriever puppy, Fletcher.

PYL Series: Konnor Fleming

Mon, 28 Jul 2025 23:34:03 GMT

by: Konnor Fleming

I have a pretty love-hate relationship with the idea that everything happens for a reason. If I?m being totally honest, I think that 98% of the time it?s the most convenient fall-back in the books. But 2% of the time, it?s the only thing that keeps you going. And, funnily enough, it?s that 2% of the time that has the greatest impact on your life.

If you had asked me on November 7th, 2010 what I was going to do for college, I would have told you I would be going somewhere in New England, staying close to home (shoutout Vermont ? 802). I would have told you I?d be playing college football, most likely at Middlebury College or Wesleyan University, and coming home to visit my family and friends once or twice a month. I would have told you I?d be doing exactly what I had been planning to do my entire life up to that point.

Then?November 8th happened, and I tore my ACL in a playoff football game. At the time, I thought my life came crashing to a halt. Reconstructive surgery was necessary ? eight to ten months estimated recovery. Any chance of a college football scholarship? Yeah, right. Coaches severed ties faster than the helmet severed my tendon, and I was becoming more and more certain I?d never step onto a football field again.

But amidst everything crashing down, there was still one staff that believed in me ? the Fighting Scots of Macalester College. ?We?re recruiting you not so you will contribute on the field your first year,? they told me, ?but for your character. We?re rebuilding this program, and we want you to be a part of that.?

So I bit. I came out to MN, visited, and fell in love. I was taken with the team, the organization, the people, the campus, all of it. I applied, was accepted, and enrolled in the Macalester College Class of 2015. The Twin Cities have been my home away from home ever since.

Those four years changed my life in more ways than I can count, and I am forever grateful for every person, every experience that went into them. ?Four more years!? jokes aside, I honestly believe that attending Macalester College is one of the best things that has ever happened in my life.

All thanks to a torn ACL. I mean, everything happens for a reason, right?

Fast forward, February of 2016. I had already applied for, started at, and quit my first job out of college ? a standardized test administrator was, if you can believe it, not my ideal gig. I stepped back and asked myself: what are my core passions, and how can I make a living off of them? Two things came immediately to mind ? my love for athletics, and my desire to make people?s lives better. And, psychology degree firmly in hand, I ended up as low-level management at Nike in the Mall of America.

This job was?fine. Albeit less directly than I wanted to be doing it, I was 1: surrounded by sports and athletics all the time, and 2: making people?s lives better through the medium that was footwear, apparel, accessories, etc. Passions fulfilled, right? Meh. I convinced myself they were, but I knew all along something was missing; this wasn?t what I was going to do with my life.

And it was fine until October, when on one fateful Sunday I decided to go for a walk around the mall. No intentions, no agenda, just time to kill and America?s largest indoor mall to do it in. Said walk led me to the first floor, where one lululemon happens to be located. I popped in, thinking I could, if nothing else, do some competitive intel. Shortly after walking in, I began a conversation with one of the employees there. That conversation? You guessed it ? changed my life.

Let me set the scene for you real quick. Surrounded by men?s clothing, we were both leaning on a fixture when we introduced ourselves to each other and got to talking. About nothing in particular, to start ? plans for the weekend, what that day had been spent doing ? but eventually it lead to discussion of work, and specifically working in retail. We agreed that retail sucks when you think about it as retail, and that there?s a special magic to it when you think of it not as selling merchandise, but improving people?s lives. That?s when the life changing started happening.

?Dude, you should work here.?

I?I?m sorry?what did he just say?

?No, I?m serious. You should work here. There?s a group interview in 15 minutes, and you should come with.?

Okay, I?m sorry ? WHAT DID HE JUST SAY!?

?I went. And a few days later I got an email inviting me to a follow-up interview. They told me we were going to be doing a workout, then going into another room to do some more questions. All they said was to bring clothes to workout in, a water bottle, and to show up at 8:00am that Saturday at this address:

246 9th Ave N, Minneapolis, MN 55401.

You might know it by another title: Alchemy North Loop.

October 11th, 2016. 40 Minute A10 with Katy Keane (yeah ? throwback). First Alchemy class was officially in the books, and needless to say I was hooked. Sure, I didn?t have any idea I was doing through nearly ALL of the yoga. Yeah, maybe I did stop once I finished the whole chalkboard because I was thought I was done with the workout ? I?ll never forget Katy telling me, ?No no, sweetheart. You have to keep going.? It wasn?t the prettiest A10 of all time, but DAMN was it a workout. I felt something I hadn?t felt in quite some time ? I felt alive.

All stemming from a random walk around the mall, a sporadic decision to stop into lulu, and a whole lot of serendipity. Maybe everything does happen for a reason after all.

And now?well, now, here we are. Through all of life?s twists and turns, I?ve ended up somewhere that fulfills all my passions and allows for me to make people?s lives better each and every day. I?m quite literally living the dream ? all thanks to a torn ACL and a happenstance conversation inside of a lululemon. It?s funny, really, how that 2% ends up changing your life.

The more I think about ?everything happens for a reason? the more I come to terms with the idea that it is what you make of it; for all the crazy life-turns that I?ve undergone, I could have just as easily NOT rehabbed and trained to play college football, just as easily said NO I don?t want to go to this interview. But, because I believed those things would be the best things for my life, I pursued them. And, from that pursuit, my greatest dreams have emerged and have come true.

Ultimately, as with anything else, your life is what you make of it. Whatever situation you?re presented with, if you believe good will come and the best is waiting for you then it likely will be. From intentions to actions, give everything you?ve got towards doing what?s best, and everything else will find a way.

Everything happens for a reason? Yeah, sure. But these days, I prefer to think of it another way: Pursue Your Legend.

Konnor is a coach at Alchemy Northeast. He?s guaranteed to make your day, and we?re not just saying that ? he?s known for his inspirational cheers during his classes. In his free time he?s living it up on the softball field or living it up with his acapella group.

PYL Series: Erik Nelson

Mon, 28 Jul 2025 23:34:03 GMT

by: Erik Nelson

I?ve always been an athlete. For as long as I can remember my parents graciously shuttled me from sport to sport, from the field to the rink, from the the court to the course. I was an athletic jack-of-all-trades, also a master of none. My athletic ability allowed me to find some success playing baseball at the D3 level in college where myself and my teammates placed an importance on strength and fitness, spending a lot of time in the weight room working out. It made sense: I wanted to help the team win and the stronger I was, the further I could hit a baseball. There was a reason for the workout we did?they were specific movements that would translate to success on the field.

Fast forward to my senior year and I was shocked, no MLB teams wanted my services. Just kidding, barely hitting .300 at a small M.I.A.C. school doesn?t get the scouts blowing up your phone. So there I was?my athletic career had come to an abrupt end and while I was a confident graduate with a job at Target, I felt a sense of confusion in how to fill my newfound athletic void. Out of habit, I continued to go to the gym. Unsure what to do in my post-collegiate athletic life to stay fit, I would unpredictably concoct workouts to my liking. One day I would be on a squat rack, another day a bench and yet another a treadmill?to ?get my cardio??whatever that meant to me. I didn?t know why I continued working to maintain a high level of fitness, but I kept up nonetheless.

Not too long after graduating and having a short stint in a cubicle, I decided to go all-in and for a variety of reasons picked up and moved across the world to Shanghai, China. I had a friend of a friend as a contact on the ground (with a couch), but knew no Mandarin (?????? !), didn?t have a job and was unsure how long my risky jaunt across the Pacific might last. Even amongst all this uncertainty, one of the first things I did was find a gym. Again, even without much of a plan, it was important to stay in shape and get a sweat in several times a week. I think deep down I felt like if I had fitness in my life I could get through whatever the Orient might throw at me. Turns out, I didn?t know how right I was.

Over two years living and traveling in Asia, the intersection between the adventure I was living and my penchant for fitness was blurred beyond distinction. Time and time again, situations presented themselves and I was in a situation to capitalize on them as a direct result of making fitness a cornerstone in my life. A friend asking (betting) if I wanted to whimsically run a marathon through the Shanghai air pollution? I was (somewhat) prepared. Going wake boarding in Deep Water Bay on the south side of Hong Kong island? Sure. Taking the wrong bus and humping a heavy pack 5 miles across the Thai-Malay boarder? Not ideal, but no problem. An unforgettable three hours of stand up paddle-boarding around an island in Bali? I had the stamina. Playing 36 hours straight in a softball tournament on a military base in Seoul, Korea? Ready to go! The common denominator with these and countless other experiences was that my time in the gym prepared me for whatever I came up against. There was no worry that my body wouldn?t be able to handle the inherent stresses I threw at it which, allowed me to fully absorb my often thrilling and exotic adventures.

Now I?ve found Alchemy. Living back in the U.S.m the adventures still continue?though are a bit more sporadic in frequency?and fitness persists in how I choose to see and experience the world, both at home and abroad. Not long after joining Alchemy (my lungs and legs quickly adapting to the onslaught of A10s and A20s) I took a trip to Havana, Cuba. While the five day trip was amazing in many aspects, the memory that was most impactful was an early morning run I took along the Malec?n. The city was just rustling to life. Smells from street vendors preparing breakfast for locals and quiet groups of conversations between fisherman setting out to their boats made for an unforgettable atmosphere as I experienced an authentic look into life in Havana?one I?m convinced was guided by fitness.

While it took some time wandering around the world, I?ve finally found it, my reason for maintaining good physical fitness. It is no longer to hit a baseball. It is to get out there and live. Regardless of the country or the activity, I can go forward confidently knowing that Alchemy continually prepares me to pursue my legend. With such a cohesive community of like-minded, strong individuals I am excited to be pushed (and to help other Alchemists) to be the best version of myself I can be.

Erik Nelson is a coach at Alchemy Edina. When he?s not in the studio you can find him working on his golf game, adventuring around the world, relaxing with a book or at a brewery enjoying a beer with friends.

PYL Series: Katy Aigner

Mon, 28 Jul 2025 23:34:03 GMT

by: Katy Aigner

Five years ago, I never would have thought this is how my life would be. I moved here from Milwaukee, WI with the intention of being in the music industry. That quickly changed after touring with a band called Canyon Spells from Madison, WI. My health took a dive on the road ? I had zero energy, bad skin, and well?a lot of extra weight to carry around.

I started making the conscious decision to eat better ? just to get through the long nights of playing and driving while on tour. When the tour wrapped up, I kept up these habits and immediately started to feel better, both inside and out. I began working out at a local gym, continuing to zero in on my diet, and began to feel like something inside of me was changing ? for the better.

Something important was happening. I was beginning to feel alive.

I-94 is a magical highway where one can see the big lit up sign for CrossFit St Paul. My fitness journey began here in August of 2014. I met Andrea Jones, got a job at Lululemon and soon heard about a new business called Alchemy. Yoga is not something I?m great at by any means ?but to incorporate it into a workout of high intensity was something completely up my alley. You?ll always hear me complain about how tight my hammies are, so I?ll take all I can get.

The front desk experience, music and social hour afterwards made me feel at home at Alchemy. I signed up for A101 and the rest is history.

Now here I am, two years later, from North Loop to Northeast, and now back to my roots in St. Paul. Mentally and physically stronger, setting goals, and watching this community grow across the Twin Cities.

The health and well being of others is truly what I?m after. We aren?t perfect, but if we challenge ourselves daily to achieve what we think is impossible ? well, that?s when great things start to happen. Give me a bowl of oats with peanut butter and an AStrong/40 Minute A10 combo ? and you?ve got yourself a happy girl. #pursueyourlegend

Katy Aigner is a coach and Marketing Manager at Alchemy Highland Park. On her off days, she?s hiking with her husband (Afton State Park is her personal fav), roasting pans of brussels sprouts, and drinking one too many cold presses.

Alchemy 365 Challenge: The Art of the Reset

Mon, 28 Jul 2025 23:34:03 GMT

Alchemy 365 Challenge: The Art of the Reset
by Mike Jones

You know how your Mac or PC needs to be reset or power cycled occasionally to run optimally? It?s running great for a while, lightning fast. Then you open your email. Then your internet. Then you add tabs. Then a few more apps, and things slow down a bit. Then, you have a very important Skype session, and you get the wheel of death. Your computer has more processing power than the entire mission control that sent us to the moon, but add enough apps and it?ll slow down to a snail?s pace. This is incidentally how my smoking hot wife, Andrea, operates her computer at all times ? it runs about as fast as a Commodore 64 .

I like this analogy for ourselves, in nearly all of our repetitive daily tasks that add up to shape how we approach this crazy world we live in. What do you eat for all the meals of your day and how are they prepared? How much sleep do you get and how do you prep to sleep? How much alcohol are you taking each week? How much are you reading currently? Are you exercising? There are a hundred considerations like this on a daily basis ? all built around making daily habits that make you live a healthier and more fulfilling life. Once you commit to making a big change, like exercising or nutrition, many other things usually follow and things hum along nicely. Then you go out of town for a long weekend which throws you off. You don?t prepare any meals, so you eat out most of the week. You?re catching up on work so you get to bed a little later than you want but still get in a few episodes of Stranger Things, so your sleep is decreased. You don?t read a thing all week. Then you go to the state fair once with your kids and again on your birthday and didn?t hold back at all on the goodies. Going into the weekend you?re like, ?I?ll clean it up on Monday? so you go crazy with rich food and drink. And so on. It?s time for a reset! (This is an actual snapshot of this past week).

I?m sure there?s no scientific data to back me up on this, but from experimenting on myself and hundreds of people, I believe a hard reset on a bunch of repetitive lifestyle factors a few times a year is the best way to steadily improve your overall lifestyle. Trying to make small changes one at a time certainly can work, but a big change to multiple areas of health makes a more immediate impact. The idea is to tighten things up in a few key areas like nutrition, sleep, exercise, stress management, and be extremely diligent for a set period of time. Once that period of time finishes, you ?relax? a little bit but habits have been formed and your average lifestyle design is a little bit higher than it was previously. Do this over and over again and a few years later you?ll notice how much healthier and productive your daily habits are.

This philosophy is exactly what led to the design of Alchemy?s 365 Challenge . A hard reset of the body and mind to show you what things are like when you?re running your body and mind optimally, develop some habits that will carry you through the rest of the year, and raise your level of lifestyle optimization. Don?t believe it works? Give an honest try at a Challenge and prove me wrong.

Mike Jones is CEO of Union Fitness and Alchemy. In his spare time, he enjoys raw denim, long hair, and long boarding.

Change is Scary

Mon, 28 Jul 2025 23:34:03 GMT

Change is Scary
by: Tyler Quinn

I think we can all agree; Alchemy is a special place. There are a lot of tangible reasons we can point to as an explanation, and a few intangibles that make up the ?X? factor. One of the most tangible and concrete reasons our athletes love Alchemy is the people they encounter every time they walk through the door. From a studio General Manager to the Marketing Managers, Experience Leads and even our newest part-time staff members, the people that work at Alchemy are the reason Alchemy works.

Because we?re so aware of this, the time has come to have a serious heart-to-heart. As difficult as it is to say, there may come a time when one of your most beloved coaches or staff members is pulled away and placed on a different studio team. When that happens, you may feel like something has changed, or shifted under your feet. So let?s talk about that scenario, and make sure you understand what?s going on.

The reality is, Alchemy365 is a fast growing company with big dreams and ambitions. The only way we can see those dreams come true is by recruiting and developing top talent. Sometimes that development means squeezing great staff up a rung on the organizational ladder. While this might sting a little for our athletes, think about it from the perspective of the employee you love so much. As hard as it is to see them go, they?re only moving because they?ve been given an opportunity to grow and pursue their personal legend within our company.

Many of Alchemy?s employees have ambitions that are as big and as grand as the company itself and it?s critical that they, too, have the chance to feel alive through their work and opportunities to get better, lead people, take on new responsibilities and grow as employees at Alchemy.

The point is, we know we shook a few things up with our Edina studio launching. And as we look forward the next few weeks, we know there will be more changes with Highland Park on the horizon and new markets waiting just beyond that.

We care about continuity. We care about the meaningful relationships our athletes develop with the staff. We hold incredibly dear, the power that those relationships have. But before lamenting the loss of your favorite, try to remember the change will only sting temporarily. Try to remember that there was a time when you didn?t really know the person you?ve come to call your favorite coach, and that the new person standing behind the desk now is just as excited, engaged, and ready to help you PYL as anybody else in the company.

Change is always a little scary. We only do it when we have to. We only do it when an employee has expressed a desire to grow. And we hope that as we make changes, our great members will roll with us and hold a little space for the new staff to rise to the occasion and fill the shoes left behind.

Tyler Quinn is a coach and founder of Alchemy and Union Fitness. In his spare time he enjoys reading, hockey, jiu jitsu, and gun slinging.

If you?re interested in growing with the ATeam, A101 is the first step. The next session is September 23 + 24, we?d love to have you.

365 Challenge Life Hacks

Mon, 28 Jul 2025 23:34:03 GMT

365 Challenge Life Hacks
by: Cori Jordan

The 365 Challenge is a great way to take inventory and clean up your ?life house.? Committing to four weeks of clean living is taking a mindful and deliberate approach to self-care. As an athlete, mother of two, general surgeon, trauma surgeon, and yoga instructor, I lead a relatively healthy, yet very busy, life. At times, I get pulled in many directions and inevitably find myself being fueled by sugar and caffeine, or have to remind myself that protein bars are not a food group.

The 365 Challenge had a steep learning curve the first week. Meal prep was clutch and there were so many more dishes to do? By the second week I had found my stride. The results were almost immediately tangible. My body felt stronger, joints moved more freely, and mentally I felt clear and sharp.

(My husband would tell you I was emotionally labile the first week from the sugar detox, but I was much more pleasant as the Challenge went on?)

I enjoyed the new lifestyle and continued beyond the end date. I have strayed a bit this summer, and am looking forward to getting back into it.

Hacks I?ve learned :

? Meal prep is clutch.
? Must have a complex carb within 30 min of my workout otherwise I have no reserve for the next day?s workout. The key is glucagon stores need to be replaced. This meal plan is low in sugar so there won?t be anything for the muscles to tap into without replacing the glucagon storage. 1/2 banana, Rx bar, or 1/2 roasted sweet potato is sufficient.
? Mason jar salads are my staple.
? Stasher bags filled with chopped veggies and fruit should always be on hand. They are made of silicone and won?t leach chemicals into your food. They will keep half an avocado green for three days, and apple slices won?t brown for almost two days. You can get them on Amazon!
? Olives are a great snack if you are craving chips or crackers.
? Nutritional yeast should go on anything in place of cheese.
? SFH chocolate can be used for a sweet craving.
? Sweet potatoes and nut butter are a great dessert
? Vegetarians may struggle to find enough protein. I ended up increasing my seafood intake and felt much better.

It?s easy to feel like you might live too hectic of a life to be successful with the 365 Challenge. But we promise, you can do it. Alchemy Superstar, surgeon, and mom of two Cori shares her tips and tricks to crushing the 365 Challenge.

Sneak Peek: What’s inside Molly’s Challenge-ready fridge?

Mon, 28 Jul 2025 23:34:03 GMT

With the Fresh Start Challenge coming up, Alchemy goes Q + A style with co-founder Molly Hanten to learn what?s in her fridge for some fresh ideas ? and let?s be honest, who doesn?t like to snoop in someone else?s fridge?

Alchemy: Before we unlock the mysteries behind the refrigerator door, tell us Molly ? why are doing the Challenge this round? What does #AlchemyAllIn mean to you?

Molly: Alchemy all in means getting focused on feeling my best, throwing excuses away (we?ve all got plenty and they are usually a joke) and dedicating a month to my health and wellbeing. It doesn?t only change you physically but emotionally. I?m doing the challenge because I always learn something new and with wedding season and State Fair coming to a close, I?ve had my share of cocktails and fried food!

Alchemy: Okay, we?re seeing some interesting stuff on the top two shelves here. Sauerkraut and it looks like some dairy free milks?

Molly: Yes! I LOVE various dairy free options for milk. Here I have a vanilla cashew and a coconut almond blend, both are unsweetened. I add them to my coffee in the morning and to smoothies.

Other faves that get me through the challenge:
? Eggs
? Turmeric Sauerkraut I found at Whole Foods: I add it to eggs and meats
? Cilantro: lots of herbs and spices to add flavor
? Coconut aminos: a soy sauce replacement made from coconuts
? Fruits like black berries and mangos, those are my favorites
? Homemade pickles for tuna salad
? Grass-fed ground beef?taco night!
? Roasted veggies: brussels, cauliflower and sweet potatoes or squash ? I make these every Sunday night
? Avocados
? Tahini dip: a great replacement for hummus fans
? Fresh pico: throw it on eggs, salads, taco salads
? La Croix!!!! Coconut is the best flavor and I am an addict

Alchemy: Moving down into the cheese drawer?no cheese?!

Molly: You?re correct, no cheese or dairy on the Challenge. Trust me, it?s not that bad once you get going and if you have any skin issues, bloating or digestive issues and have not ever cut dairy?get ready to be awakened! I am mostly dairy free off the Challenge but will indulge here and there (I mean, I was born in Wisconsin). When it comes to the challenge you?ll find:
? Smoked Salmon
? Clean Turkey from the butcher
? Clean Sausages with no added junk
? Cassava Coconut Flour Tortillas (I only eat these on occasion, as not to replace with real food)

Alchemy: Yum, we?re hungry now. Let?s move on down? your veggie drawer looks damn full!

Molly: So yes, we eat good clean meats and seafood on the Challenge as well as delicious fats like avocados and nuts however, we really focus on veggies. Eat as many as you like and get creative. Vegetables should be the bulk of your plate. We cut grains out completely, which many people consume for the majority of their calories in the U.S. so it takes some new recipes in the kitchen to re-learn what a plate should look like.

I make cauliflower rice, grilled peppers, a huge kale salad, arugula added to everything and like I said, a huge veggie roast every week. There?s also a few cucumbers ? I?m on a lemon/cucumber water kick. Once you land on a few faves, it carries you through the Challenge.

Alchemy: And last but not least, condiments?! Please tell us you can have them?

Molly: Oh yes, check out my shelf!
? All of the nut butters, minus peanut since it?s actually a legume
? Tahini for curry type dishes
? Fish Oil: I take a spoonful a day and you should too!
? Mustard, on everything
? All the hot sauces without crap in them. This is not even all of them. I am a hot sauce freak.

Alchemy: This all looks awesome. You?re so ready to rock this Challenge.

Molly: I am pretty ready! There may be a bottle of wine and some ice cream I have to throw out that didn?t make it into the picture. I do every round of the Challenge and it?s always an awesome reset for me physically and mentally! I love food, good restaurants and hell, the State Fair but I love real, clean food mostly. The challenge comes back often so that we can remind ourselves how to live a clean eating lifestyle 80 percent of the time and indulge without going overboard.

Four weeks of GOOD clean food, killer workouts ? and I am here to help you.

Questions on anything Challenge related? Shoot an email to the master herself at molly@alchemy365.com. Otherwise, use your coaches and the amazing 365 community around you! One team, one dream. Let?s go, squad.

Molly Hanten is a Founder and Coach at Alchemy, a big time foodie and State Fair kid for life. In her spare time, you can find her walking her dog Summit throughout Minneapolis.

A101, as told by Steven Priolo

Mon, 28 Jul 2025 23:34:03 GMT

by: Steven Priolo
photo by: Athena Pelton

Let?s just say growing up I was never interested in sports, running, or anything to do with movement.

And then at age 17 I discovered the benefits of nutrition. I learned the basics: why a multivitamin is essential, why protein is beneficial after a workout, why fat is actually a good thing! I was Curious George when it came to nourishment. I lost 35lbs, and this was the pivotal moment in my life where my confidence was finally existent and I felt ?good? about myself. Through this accomplishment I discovered my passion for helping others find nutrition habits that change their life. Losing those pounds turned into a global nutrition business ? my passion and purpose.

After I lost the extra pounds I still felt that there was room for improvement: fitness. I had various gym memberships where I would go to the gym, scroll on my phone, do a few reps of something I thought was a good movement, and then I?d leave. I started doing yoga which emphasized how movement and flexibility came natural to me, so they said! I was intrigued yet extremely out of shape still. After trying a few gyms I started to notice Alchemy on Facebook, and it drew me in. But something was holding me back ? would I make a fool out of myself? Would I not know how to lift? Would people laugh at me? What! I got over myself after Molly ever so genuinely invited me to try a free week. This is where it all began.

Each day was a different workout, each workout was set up a little differently, each movement challenged me. I found a few select movements that I felt comfortable and confident with. The coaches each had their way of pushing me into my potential ? for example, Brock would give me a heavier weight (I thank him now) and each coach was more than willing to answer questions to help me refine my workout. Alchemy became my daily challenge that pushed me closer and closer to my goals.

And then I was asked to attend A101. I said no 4 times. And finally I committed. I went in thinking I would use this as an opportunity to potentially work at Alchemy, but so much more came from it.

The Core Values
Hearing how Alchemy came to be and hearing the vision of the future was one of my favorite takeaways from the weekend. I left with a burning passion to pursue my legend in all areas of my life. I remember realizing how small I was playing at that time in my business ? I had the knowledge but I wasn?t taking action. A101 inspired me to refine my craft ? I started and continue to hit business milestones I had only dreamed of.

The Community
It felt like the band camp trip I never went on. The whole crew together in a room making jokes, telling stories, creating new friendships. Some of the coolest connections and relationships came from that weekend. As an introverted extrovert, the camaraderie was one of my most was one of my most favorite aspects of A101.

Personal Refinement
A great mentor once told me: never take advice from someone you wouldn?t trade places with. Well, who wouldn?t want to move and workout like the entire Alchemy Team? The information is all there. It?s up to you to take it all in. The movements, the intensity, the strategy. You learn the ?why? behind the concept of Alchemy. You?re already great, and Alchemy helps you improve on that.

If you?re scared, that was me. If you?re intimidated, that was me. If you?re looking for more, that was me. Today I can see the direct impact that A101 has had in my life since attending. What is fun to see is others who took something completely different from it, but equally as impactful to them. I was never an athlete, and now I?m doing things I never thought I could do. In short: commit to A101, it?s your time to pursue your legend.

Ready to take it to the next level? Learn to move better, understand Alchemy workouts, break down some of the more complicated movements you?ll see in our studios and have a great time doing it. Hit up https://alchemy365.com/seminars/ to sign up for the next seminar!

PYL Series: Reid Petit

Mon, 28 Jul 2025 23:34:03 GMT

by Reid Petit

I love adventure. Getting outside and pushing myself physically and mentally is essential for my happiness. Camping, canoeing, hiking, or maybe my favorite ? skiing, they all satisfy this need for me. But as I age I find it harder and harder to maintain the physical strength and endurance to engage in these activities. Many of us have been there. You were active in high-school, active in college, then 5-10 years out of college you find you?ve been declining physically and in a rut, hitting up a gym and doing the same workouts and seeing no real gains. I have realized this is not okay for me. I want to ensure that the day I can no longer effectively ski or go on a hike is as far as possible in the future. I want to be one of those grandpas where everyone is like, ?Holy hell, I can?t believe he?s doing that!? And while that is a long time from today, it starts now.

I?ve tried many fitness gyms/clubs, but nothing to this point has helped me towards my lofty mission of eternal youth like Alchemy. And it?s not just because Alchemy has challenging workouts. It?s much more.

Not only are the workouts difficult but they are well balanced and safe ? allowing me to workout more times per week and stay healthy in the long run. In addition to strength, Alchemy provides opportunity to learn and experience healthy nutrition and mental toughness. Finally, and maybe most important, the Alchemy community is exceptional. I feel inspired by the dedicated athletes every day whether I?m coaching or getting my butt kicked in a tough A20.

So that?s it. It?s simple. The next time I?m floating through waist deep powder or at the summit of a mountain overlooking endless beauty I?m going to thank my lucky stars that I can be a part of a community that pushes me to be my best self and pursue my legend.

Reid is a Coach at Alchemy Edina. Chances are, you can find him crushing an AStrong/A20 combo. When he?s not at Alchemy, he?s adventuring outdoors or taking photos of his blue heeler Oscar, all while wearing his signature sandals.

Better, not Perfect

Mon, 28 Jul 2025 23:34:03 GMT

by: Heather Clayton

About two months ago now, I went to the Alchemy intro class at the North Loop location. Coming from a completely un-athletic background, I was happy to have survived my first class. (Thanks Alex!)

From there, I kept going?but I?m not going to lie, the first few classes were tough; I had no idea what a snatch was, I always either grabbed weights that were too heavy or too light, and I spent more time trying to get into my pull-up bands than actually doing the pull-ups. Having done yoga previously, Alchemy was unlike anything I was used to. But with all that, what made it worth it was how fun the classes were and that I loved the progress I had started to see.

When the opportunity to do the 365 Challenge came up, I was nervous. A few months ago my best friend did a similar food challenge to 365 and I remember thinking ?That is so not for me, I love carbs. And desserts. And diet coke. Preferably at every meal.? But for some reason, I was drawn to the 365 Challenge and decided to push myself to go all in.

Almost two weeks into the Challenge now, and I?ve been doing well in some parts and not so well in others. But at the end of the day, it?s about better, not perfect. Even my fianc? says he is surprised I?ve avoided the carbs, desserts, and Diet Coke.

Had I done all this on my own, I don?t think I ever would have been successful. It is the support and community at Alchemy that drives me to be better every day while I?m on the Challenge, and once I?m off.

If I?ve learned anything from the Alchemy Intro Class to now on the 365 Challenge, it?s that it might be scary to go all-in, but it is so worth it. At Alchemy you?ll never be doing it alone.

Heather is an Alchemy North Loop Member and her experience thus far is one that so many of our Members, Challengers, and overall community can relate to.

Whatever your background is, the Alchemy community is for you. Totally new to Alchemy and curious about what we have to offer? Intro Class is the class for you. Ready to take your experience and training to the next level? The 365 Challenge is for you. Whether your pull-ups are banded, kipping, strict, or you don?t even know what they are ? we have a place for you.

Surf Nicaragua with Coach Karin

Mon, 28 Jul 2025 23:34:03 GMT

by: Karin Norby

I grew up on the water. I spent the first 18 years of my life on a lake in Northern Minnesota. Slept in my swimsuit, woke up at 6AM to waterski on the best water, and I had lake hair from May-September. It was magical. Nothing made me feel more alive than my father waking us kids up at 6AM to take us out for a ski before he went into the office. The water was glass, there was early morning fog, and life was super fucking simple.

Fast forward to my adult life ? it really was summer forever. I lived life in my swimsuit. Summers in college, I was a nanny and spent long weeks in Maine. (Have you ever swam in Maine waters in July? Really fast way to feel alive.) I had my paddleboard strapped to my car the entire summer that I lived and worked downtown, and would fight traffic to get to Lake Harriet by sunset. Now? I never go anywhere without a swimsuit in my car ? always need to be prepared for an open water swim or pool office day.

Perhaps one of the things I have realized most about myself ? I do better in the water.

So, what?s the point? At Alchemy, as most of you know, we are all about cultivating an experience to help make people feel alive. Even more powerful? Take that experience outside of the gym and out in the world. Enter: Alchemy Retreats.

Nicaragua. One of the most sought after surf communities in the world. On this retreat, we live as the locals do. House in Rancho Santana, close to the water, nestled into the raw, natural, wild place that is this surf community. Daily surf lessons, morning yoga class, private chef.

Live your best life. Feel more alive. Do shit that is out of the ordinary.

Who knows? Maybe on this trip you discover your inner Blue Crush, you discover that you are better in the water, you fall in love with the sport of surfing, or screw it ? you wake up every morning at the crack of dawn to catch the best water and feel fucking alive.

Join me, won?t you?

February 20-25, 2018. It?s Presidents? Day Weekend, so you should ditch work and go surfing in Nicaragua ?right? Book by October 26 to save $200!
https://alchemy365.com/retreats/

Alchemy Forever: How to Make Your Fitness Training Last

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn

When it comes to training objectives, it?s very common for athletes to have specific and time-boxed goals: ?I?m getting married in two months?, ?we have a family beach vacation this winter?, ?I just want to lose ten lbs.? While answers like this do indicate focus and motivation (a good thing), they can also lead to frustrating letdowns once the goal is achieved.

So you go on your beach vacation and look great in your bathing suit?now what?

Specific goals are great, but they should always be a part of a larger fitness journey. Let specific goals be the trees, but, as they say ? don?t miss the forest through the trees. A lifetime of feeling healthy, avoiding sickness and injury and living a fruitful, independent life has to be the overarching objective we all share as Alchemy athletes.

It doesn?t matter if we?re talking about Cardio, Circuit, or Strength classes, or running marathons, showing up to pull-up clinics, hiking mountains or winning Jiu Jitsu tournaments ? this community knows how to kick ass and #PYL. But as you knock down one specific goal after another, you may be experiencing some fatigue. It might be more and more challenging to drive onward toward your next goal. But Alchemy is designed to be a tool that you can utilize for years and years, a tool that will constantly change your body and renew your mind. And to make this possible, here are three important ideas to consider.

1. Give yourself permission to have a light day

Ever walked into a class feeling beat? Ever gone for the first burpee and heard your shoulders and triceps and wrists and knees and earlobes scream out ?ugh, maybe not today?? If you have and if you opted to push through for a hard workout then kudos to you for the effort. But I?m telling you that with longevity in mind you must listen to your body, work at 50% intensity, check the box, collect your participation points, and come back to fight another day. Sure, you may feel like you?re wimping out in the moment, but allowing yourself a light day ensures you?ll get back to full throttle sooner rather than later. This is fitness toward longevity.

2. Allow yourself to learn new skills in low-stress conditions

Repeat after me: your ego is not your amigo . Next time we introduce a new movement, or bring back classic challenges, slow down, focus on mechanics, decrease the intensity, learn the movement, and get better . Every day can?t be the hardest day. File away movements you?re good at in one part of your mind, and the ones you?re still working on in another. Approach workouts that have your favorites like you?re going on offense, and allow yourself to be a little bit more defensive on days you know will be more difficult. Set yourself up to walk out of the classroom feeling successful on those hard days, not deflated with a sense of failure. This will keep your mind fresh and your body capable of coming back for more.

3. Don?t be afraid to pick your own adventure

You?re you. Everybody else is not you. It?s true that when you enter a class, a workout is written that everybody is going to partake in. But that doesn?t necessarily mean you?re all going to do the same thing. The right way to scale a pull-up, ring dip, or snatch has to do with the individual. You should always avoid changing or cherry picking workouts, but you should pick your own adventure. If cutting reps on a set of pull-ups is right for you (because you?re working on your kip and can do a few already) then that?s what you should do. If scaling a pull-up means doing slow, controlled, ring-rows, then that?s fine too. We may offer one or two possible scaling options in class, but making sure you take control of your own Alchemy experience in a way that?s going to best promote your development is a critical part of being able to stick with your fitness routine.

Always set goals and go after them. Always have a ?why? for all your effort. But follow these three guidelines, and don?t forget that this is a marathon, not a sprint. Set your sights for the horizon. A whole new lifelong fitness journey is about to begin.

Tyler Quinn is CEO, a founder, and coach at Alchemy. In his spare time he enjoys gardening, being outside with his golden retriever Fletcher, and jiu-jitsu.

My First AStrong

Mon, 28 Jul 2025 23:34:03 GMT

by: Katya Carlson

6:30AM: my first AStrong. Feeling truly bad-ass. Not just because as Hali said I got to ?lift some heavy ass shit,? but because I COULD lift some heavy ass shit. These past few months I?ve found my driving passion, and it?s fitness. It has been a time of growth ? emotionally, mentally, physically, and all that good stuff. The physical growth has been the most healing.

Two short summers ago I was at war with my body, hating it, depriving it, trying so desperately to do anything and everything to shrink it, to shrink myself. I became unhealthy in every way. I couldn?t do more than five push-ups, my heart was deteriorating, and as my body shrank, so did every aspect of me. I spent time in treatment, trying to rebuild myself from the bottom up, but I spent more time in apathy than in action and I was at a standstill with myself. I was tired, truly just over it, struggling to find purpose in it all. I made it my mission to get myself back, not just in little ways, but in every way.

I grabbed that shit by the horns and did just that. Every damn day. Improve mentally. Improve physically. Improve emotionally. Working to grow my relationships, to be more honest, to feel more alive. Now I wake up in the morning with purpose, excitement, and passion to pursue what I love in school and in life. The journey through finding your purpose in life is hard and so unrelenting, with obstacles, and people that tell you no or that you would never be able to do what you?re chasing.

The point isn?t to be perfect, it?s to be purposeful. Do all things with a purpose and everything will HAVE a purpose. Do things that grow you, if you don?t always succeed it?s okay, because no matter what, you will always learn. Push yourself, be kind to yourself, trust yourself. The important thing is that you do what makes you want to get up in the morning, no matter what everyone else may be doing. If you want something, go after it, let it fuel you, whatever it may be. Go get it.

So here?s to health, here?s to purpose, here?s to growing in all the best ways, and as Drake would say, MORE LIFE my dudes. Rock on. And special shout-out to all the bad-ass people at Alchemy who make me want to be just as bad-ass.

Katya is an avid and committed lover of all dogs. She?s what we call a ?weekend warrior? ? her ideal weekend consisting of a good workout followed by a brunch that could save lives, spending time with her boyfriend Cray, and spending time in the city.

Mixing It Up – Maximizing Your Training Time at Alchemy

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

?What you want, baby I got it?
? Alchemy Founder Molly Hanten*
*Might have been Aretha Franklin, not Molly Hanten. I can?t exactly remember.

Another summer bustles into fall, and I just can?t believe how accomplished our community has become. On a daily basis, I?m reading posts all across social media, and having face to face conversations with members in which a common theme seems to always emerge: I can?t believe I can do, today, what I thought I?d never be able to do before I joined Alchemy.

No, seriously. It?s constant. Raise your hand if you?ve busted down or leaped over the top of some personal hurdle, mental or physical, as a result of the hard work you?ve put in at Alchemy. See, there are a lot of you out there.

The thing that I love most about people sharing their development with us is the variety of accomplishment types we?re seeing at Alchemy. Some members talk of their new kipping pull-ups. Some members talk about the decrease in hip pain they?ve noticed since joining. Others still, are pumped up about that ten-pound deadlift record they achieved. From all of this, I?ve come to realize that the variety of accomplishments is a reflection of the variety of training we offer. Alchemy can make you stronger, more aerobically fit, more flexible, and feel better ? and can do so without asking that you neglect other areas of your fitness. This is what we mean when we glowingly describe Alchemy as a complete fitness program.

But are you making sure you get your training balance right? Do you know how? If not, let me shed just a little light on what you can expect from modifying your class breakdowns for specific goals.

Our AStrong is designed with functional strength in mind. If you?re somebody who bends like a pretzel but is frustrated by a lack of strength, either in your yoga or in your HIIT training, dropping into an AStrong class even just once a week, and getting a little time under load will dramatically change your body?s ability to support itself.

Think of A10 as your 1-mile run, and A20 as your 10K. We often employ similar movements and reps schemes for both, but the intensity levels change. When the intensity levels change, so do the results. The A20, with its longer duration and lower relative intensity, is going to give you some great longer duration cardiovascular capacity, really help with fat burning but may leave you wanting something a little higher intensity on other days of the week. On those days, drop into A10. The 10-minute interval, though shorter, enables athletes to really crank on the intensity and is unparalleled in its ability to help athletes develop speed, power, and lean explosive muscle.

AFlow is the perfect class for those days when your body needs something lower impact and when your mind needs some help shutting the door on the outside world for a few minutes. AFlow can be used for recovery, but should not be confused for the easy Alchemy class. Focus on your postures, sink in deep to perfect positions and you?ll burn in the best kind of way.

Last but not least, if you haven?t hit an APulse class yet, you?re missing out. To continue with the 10K vs. 1-mile run comparison, think about your APulse training as the 100-meter dash on repeat. With its clean programming focus (usually one or two movements), APulse is a great way to develop consistency with your movement and the repeated one minute burst structure of class helps the body to complete an amazing amount of repetitions without feeling overly crushed. A note on this: make sure you do your math at the end of class. You may not want to know how much work you can do before you even start.

So, it?s kind of simple. Now that you know what each class is going to do for you, add, subtract, or reorganize your class breakdown in such a way that helps you maximize your time at Alchemy in a way that?s personal to you and your goals. And here?s the best part ? your goals can change! If you shift gears in six weeks and want to focus on some other part of your fitness you absolutely should. It?s one of the best things about the Alchemy programming model and one of the biggest upsides to your membership. Still have questions? As always, our amazing coaching staff is here to help. Grab any one of us, any time, and we?ll make sure you?re set to go.

Happy Training!

Tyler Quinn is a founder and coach at Alchemy. In his spare time he enjoys gardening, being outside with his golden retriever Fletcher, and jiu-jitsu.

10/10 would recommend trying Alchemy

Mon, 28 Jul 2025 23:34:03 GMT

by: Andrea Larson

I put off trying Alchemy for months for a multitude of reasons. Everything from ?Everyone will be more fit than me, I?ll be the sweatiest one there, gross? to ?Is that a pull-up bar?? to ?It?s in North Loop and I?m definitely not cool enough to hang out there.? Trust me, any excuse in the books, I lived it ? the intimidation factor got the best of me.

After having ClassPass and checking out a few gyms in the Twin Cities that just didn?t do it for me, I finally signed up for my first-ever class at Alchemy: 5:30AM A10, because how busy is it actually at the crack of dawn on a Tuesday morning? All you Morning Warriors know that the 5:30AM A10 at NOLO is, in fact, bumping. And it?s wonderful.

13 months (almost to the day!) after I stepped foot inside Alchemy?s doors, and let me tell you: it?s set my soul on fire. It?s empowered me, given me confidence, taught me how to feel alive . And I think everyone deserves something that does that for them. As I like to say, 10/10 would recommend trying Alchemy. So, here is a list of the top 10 reasons I think you should:

1. The community is amazing . I promise, it will make you feel like a bad ass. It will make you feel unstoppable. Attempting your first box jump? We?ll cheer you on. Big presentation at work coming up? We?ll cheer you on for that, too.
2. The coaches are so encouraging. You know the stereotypical personal trainer that yells at you and you?re kind of terrified of them? Yeah, that?s not what the Alchemy coaches are like. They will challenge you, yes, but in an encouraging way that makes you feel like there is nothing you can?t do. As NOLO Coach Alex says, ?yes you can.?
3. Killer jams. Shoutout #TheHitList , on Alchemy?s Spotify every week. Because everything is better when there is good music. And because you feel really awesome when you?re jamming away in a class. And when you?re in final resting pose at the end of class and the perfect slow jam comes in, it is everything you need in that moment.
4. The workouts change every day. This means you?re always learning something new, always strengthening your body ? how cool is that? You?re not getting bored of the same old routine, and you?re not overworking the same area. This also means that if there?s a workout in particular that you don?t love, that?s okay. You won?t have to do it the following day.
5. Pre-game with yoga and stretching. It gets your body ready to work hard, and keeps your body in check after working hard. Whether you?re a yoga guru or all you know is child?s pose, the yoga sequences in class will be perfect to warm you up. And if you want more yoga in your life, check out AFlow!
6. Events, snacks, and more. Have you ever heard of a gym that sometimes has a Friday night taco bar? Or sometimes has bacon and beer after a class? Now you have. Life is truly all about balance ? and you have to have fun with everything you do. Add it to the list of things that make Alchemy so special.
7. Endless good vibes, in and out of the studio. It?s at the center of ?Pursue Your Legend.? Chasing the good vibes that fill your heart, whether you?re working out, grabbing the best a?a? bowl post-class (shoutout Passionflower ), or adventuring on the weekend. I promise, Alchemy will be your PYL champion ? and you?ll be #AlchemyAllIn.
8. Believe it or not, no one laughed at me when I couldn?t do a pull-up. I still have a vivid memory of the first class I did with pull-ups on the workout with Coach Karin. I needed so many resistance bands that I could hardly *actually* get into them. It could have been a major face-palm moment, but Kar helped me into the bands literally each time it was time to get back on the bar. And guess what? I did them. And now I don?t need bands to do them. And you can do it, too.
9. Free towels + showers. With amazing shampoo . Really, #thelittlethings are so important. Life gets really busy. Sometimes you?re on-the-go to work in the morning and squeezing in a workout while you?re still half asleep, or you?re getting a workout in on your lunch break because it?s better than waiting in line at Chipotle. Whatever your situation is, showers stocked with shampoo that smells better than the best candle you can think of is exactly what you need to get going with the rest of your day.
10. Physical, mental, + emotional well-being. More than just ?working out because it?s good for you.? It?s taking a chance to see how empowered and strong you can feel. How it will help with your energy levels, your stress management, your overall confidence. I promise, the second you realize that your potential is endless is the second it all changes.

So, give Alchemy a try. You won?t regret it. Your first week at Alchemy is completely free , so live it up. All classes, all locations ? basically, the world is your oyster. What do you have to lose?

If you need a catalyst or an extra push, let this be it. This is me telling you that everything keeping you from trying Alchemy is nothing compared to the positive things it can bring to your life. This is your sign from the universe. After all, as written in Alchemy?s namesake: ?When you want something, all the universe conspires in helping you to achieve it,? The Alchemist , Paulo Coelho.

Andrea is the Social Media Manager at Alchemy. In her spare time she?s most likely eating something with avocados or eggs (#putaneggonit), drinking Misfit Coffee cold brew, and making new friends, AKA finding a new dog to pet and taking pictures of it.

Drop it Like a Squat

Mon, 28 Jul 2025 23:34:03 GMT

Coming up next?the Alchemy 365 Squat Series!

by Tyler Quinn

Who:
Anybody who desires the strength to move mountains, the heart of William Wallace and Beatrix Kiddo combined, and the fearlessness and persistence of a puppy trying desperately to jump over a tall obstacle .

What:
The Alchemy Squat Series. For six weeks, athletes will squat twice a week in increasingly difficult rep and loading schemes and will literally walk away stronger and more powerful than ever before . The series will focus primarily on the back and front squat, but will also have elements of explosive plyometric training to go along with it, you know, for the agility and athleticism .

When:
North Loop: Tuesdays and Thursdays at 6PM
Edina: Mondays and Thursdays at 6PM
Uptown: Mondays and Wednesday at 7PM
Northeast: Mondays and Wednesdays at 5:30AM
Highland Park: Tuesdays and Thursdays at 5:30AM
LoHi: Mondays and Wednesdays at 6:30PM

Why:
Can you handle the truth ? Ok, then here it is: when it comes to absolute strength, squatting is king (or queen). Furthermore, seeing dramatic gains in one?s squat takes more than occasional dabbling . It takes consistent, intense, fearless and ferocious effort. This squat series will give you strength like you?ve never known before. No, seriously, it will. It will be hard. Each day will push you to the limit and take you into the pain cave, the darkness, the light, the end of the line, or whatever you want to call the nebulas mind-space one enters on rep 17 of their third set of 20 heavy back squats. You will likely not even know what hit you . But emerge on the other side, you will, and a better person, for it, you will be.

Want in on the Squat Series? Click on a session below to enroll.
Sign up early, or trust me, you?ll miss your chance .
North Loop
Northeast
Edina
Highland Park
Uptown
LoHi

How much:
Members: $75
Non-Members: $150
#MemberPerks

Get a feeling for what the hype is all about at a free Trial Squat Series class!
North Loop: 6.25 at 6PM
Edina: 7.6 at 10:30AM
Uptown: 7.1 at 7PM
Northeast: 7.3 at-5:30AM
Highland Park: 6.29 at 10:30AM
LoHi: 6.26 at 6:30PM

Pursue Your Legend, Push Your Limits

Mon, 28 Jul 2025 23:34:03 GMT

by: Glenmar + Darrah Solitario
photo by: Alexa Kay Photo

Pursue Your Legend, Push Your Limits

If you?re anything like us, your favorite time of the day is 8 o?clock at night. Why? Because that?s usually when the Alchemy nightcap is posted on Instagram. It?s basically like ?social media Christmas? for masochists who get excited over the possibility of burpees and pull-ups for 20 minutes straight. For the ?normal? folks like us, it?s an opportunity to get mentally focused for the challenge ahead.

Despite the fact that there are only a handful of exercises that get repeated at Alchemy, we can assure you that those exercises are enough to make you sore and want to run to Dr. Andy ( shameless plug ) the following morning. You may start using muscles you never knew existed!

You see, not long ago, my wife and I were ?weekend exercisers? ? basically we put off yoga or lifting weights for Saturday and/or Sundays. This was great for our busy schedule, but it didn?t really push us to that next level we were both seeking. For her, it was to get stronger and leaner. For me, it was to increase my endurance and learn to execute CrossFit-like moves. Both of us were pretty clueless in this department and for many months, we just accepted what we had with little to no initiative.

I think Paulo Coelho said it best, ?When you want something, all the universe conspires in helping you achieve it.? Little did we know that the universe pushed us to buy our first home next to Alchemy North Loop, and as the saying goes, the rest is history. It was during our move that we discovered Alchemy. Mowgli, our awesome little black yorkie-poo, kept pulling and pulling us on his walk. He wouldn?t budge unless we headed towards the studio. That evening, Alchemy was just wrapping up the last class so we peaked in the window, walked in and were greeted by the great Peter Spitsnogle. The first thing I noticed, besides Peter?s tree trunks that he calls legs, was how friendly and inviting he was. He took the time to welcome us to the neighborhood, explain Alchemy, show us around the studio and invite us to come back. It took us about a week to muster up the courage to go to our very first A10. An A10 full of hang power cleans, muscle snatches and other challenging moves. We were very (very) sore the following day but both smiled at each other as if to say ?we found our place.? We finally found that next level.

If you?re reading this, you already know Alchemy is not for the faint of heart. It is, however, for those who are willing to give it their all for those 10 or 20 minutes. The exercises vary daily with different repetitions, different sets and even different resting times. On a particular week, it could be a focus on the upper body, and in that week, your arms, shoulders and chest will be fired up ? in a good way. You?ll see the nightcap the next night and say, ?Dammit, more pull-ups?why?? Yes, it will suck, you will curse at Tyler Quinn (the creator of all things good and evil), and you will probably want to choose to rest and avoid the workouts with movements you?re not good at. BUT let me be the first to endorse going anyway. Wayne Gretzky once said, ?You miss 100% of the shots you don?t take.? Even if it takes you a few days, a few weeks, or a few months, go in and give it all you?ve got. There is nothing more satisfying than the feeling of accomplishing something that you once thought was impossible. So if you see a workout that makes you say ?Hell no!? that?s the one you should try the hardest to attend ? you might surprise yourself.

So, what?s my take on Alchemy?s approach? I think first and foremost, you should trust and listen to your coaches. They are handpicked, elite individuals who want to see you succeed. I really believe that. Secondly, I think you should come into Alchemy with a burning passion to crush your doubts and give it your all and little bit more. Lastly, embrace and enjoy the community. Yes, we?ve all heard this one before but for good reason. If by some chance you don?t know that reason, come find my wife Darrah or me, and we?ll tell you.

See you awesome people around!

Glenmar + Darrah are Alchemy rockstars. They live every day to be the best versions of themselves. From day one they have brought the fire and embraced the community ? we guarantee that when you see them in class, they?ll give you a smile and make your day!

PYL Series: Passionflower + Danny Litin

Mon, 28 Jul 2025 23:34:03 GMT

by: Danny Litin

My Personal Journey

The initial vision for Passionflower is a personal one. While living in Denver, Colorado for five years, I was immersed in a culture heavily focused on exercise, wellness, and alternative healing. There was no shortage of unique shops or gathering spaces for like-minded individuals to meet and converse. While in Denver, I fell in love with the mountains and took full advantage of all they had to offer ? snowboarding, longboarding, and hiking were a part of each of my weekends. I also caught the health-conscious bug and began to research herbs, supplements, and other alternative forms of healing. I was enamored by the benefits and flavors of kombucha, jun, coconut water, probiotic drinks, and other herbal remedies. These elixirs and tonics helped me limit my intake of alcohol and coffee, and offered me a chance to explore my personal sense of wellbeing.

Upon returning to Minneapolis to raise my son Zoriah, I attended the University of Minnesota where I created a multidisciplinary studies major with focuses on ethnopharmacology (the study of traditional plant medicines), anthropology, and art. I studied with world-renowned ethnopharmacologist Dennis McKenna. I had the opportunity to travel with him down into Peru and Bolivia to partake in traditional shamanic rituals, learn about cutting-edge research into superfoods, and explore the amazing culture and beautiful land of South America. The day I graduated, I took a job with Dennis at his life sciences start-up, Symbio Life Sciences, as the first hire outside of the founding team. I was yet again immersed in a culture focused on supporting the leading researchers and inventors within the field of ethnobotany. I missed the mountains, but was a part of a team of superheroes working to try to save the world.

Minnesota seemed to lack establishments with a diverse selection of products and a welcoming atmosphere like I had grown accustomed to in Colorado. I sought out places to find authentic and inclusive communities, but only found coffee and tea shops where social bubbles seemed to be established and guarded ? I wasn?t used to everyone being on their phones and computers. If I wanted to be social, the main option was a bar where I was met with intoxicated individuals. The conversations lacked the authenticity and respect I so craved. I would return home to my older brother, a recovering alcoholic, also struggling to find a place to socialize during his path to sobriety. The establishments around town I could find lacked a modern edge, high-quality customer service, and a unique selection of offerings. From these struggles, both my own and my brother?s, came the initial idea of Passionflower: a socially conducive community gathering space focused on health and wellness which is curated through the preparation of tonics, elixirs, and nutrient-rich superfoods.

Passionflower

The drink menu at Passionflower will consist of beverages that are formulated for either inducing an effect ? the ?Elixirs? (calming, stimulating, aphrodisiac, etc.) or to assist the body in the healing of ailments ? the ?Tonics? (headaches, menstrual cramps, sore muscles, etc.) We are currently working with world-renowned herbalists, both Twin Cities-based and from across the country, to develop the perfect blends of herbal extracts for each drink.

Our drink menu will also include smoothies to assist in maximum protein and vitamin intake after workouts, and to ensure that our guests are getting their daily recommended servings of fruits and vegetables. Passionflower beverages are non-alcoholic and have proven health benefits backed by scientific data.

The food offerings will be focused on superfoods: A?a? bowls, dragon fruit bowls, and even a decadent chocolate mousse ? don?t worry, it?s got avocado! We want to highlight as many local and seasonal ingredients as possible, but also make accessible the many ingredients that are only now being realized for their health benefits.

Optimal health is a system and a way of life. People are realizing that feeling good means more than just working out, eating healthy, and not drinking alcohol. Passionflower?s goal is to create a safe space for people to explore the different elements of optimal health while being supported by a community with extensive resources. We want both employees and guests to feel empowered, inspired, and ready to discover their truest selves when they are at Passionflower. Our vision is that Passionflower will be a magnet for people who are ready to commit to their wellbeing, as well as find their place as a member in a strong and supportive community.

Passionflower is more than a cafe that serves food and beverages. It?s a community, a culture, and a way of life. We hope to inspire our guests, our employees, our community, other businesses, and the rest of the world to live healthier and more fulfilling lives.

Passionflower at Alchemy

Passionflower is both extremely excited and honored to be partnering with Alchemy. We believe our product offering will have great resonance with, and relevance to, the needs of the Alchemy community and beyond. Witnessing the way in which the Alchemy members interact with one another, and the world around them, is inspiring to say the least. Their energy is electric, their dedication is motivating, and their smiles and laughter are contagious. Much like the way Alchemy has brought together different forms of fitness practice, we too are driven to bring together the worlds of traditional herbal medicine and modern research.

We wake up early and stay up late to formulate the healthiest, most delicious, and sexiest looking beverages and foods you will ever set your eyes upon and touch your lips to. We are so excited to share our offerings with you and grow together as one strong, badass, world-changing, trendsetting, and sexy AF community.

Danny Litin is the Founder of Passionflower. He?s a father to the coolest and most beautiful dude in the world, Zoriah Re. He lived for a short time in Israel during high school and loves experiencing and exploring other cultures around the world. He?s an avid snowboarder, longboarder, tree climber, hiker and all around nature fanatic and is always on some type of adventure. One day, in the last week before graduating high school, Danny decided it was a good idea to get pulled behind a car on his longboard going 40 MPH. He ended up getting the speed wobbles, falling, and fracturing his skull with internal bleeding. He?s not sure if he died that night, and feels as though his life is getting more and more beautiful to the point of realizing he is in heaven. Between overanalyzing the human condition and exploring the depths of his psyche, Danny loves venturing into the farthest reaches of the human experience in hopes of finding gratitude, acceptance, balance, healing, laughter, compassion, and peace.

The big, bad protein…but not

Mon, 28 Jul 2025 23:34:03 GMT

by: Molly Hanten

When I first started high-intensity workouts, similar to what we do at Alchemy but before Alchemy was a thing, I was 1: very nervous to start in general, and 2: didn?t think my training was ?as serious? as people like, oh let?s say, Brock Severson (NOLO GM and big muscle man).

I had just started lifting (real) weights, doing box jumps, and was doing all of my push-ups and pull-ups with quite a few bands. I remember thinking to myself, ?I mean, I am definitely working harder than I used to, but still have such a long way to go. I am nothing compared to those athletes doing pull-ups and 50+ real push-ups.?

First of all, that?s a sad and lame mindset. I can always get better, faster, and stronger ? but I?ve learned how to be proud of where I?m at, and I know that comparing someone else?s fitness journey to mine isn?t what matters; we are all about not comparing yourself to other people at Alchemy, and I love that. Secondly, I?ve learned that each individual athlete IS training to their own level of high intensity. There is no measuring it against someone else at the gym. Your intensity is your intensity. If you?re pushing yourself as hard as you can, that is all we ask of you. That is also something to be very proud of.

How does this tie into protein, you ask? Good question.

Back when I thought I wasn?t ?serious? or ?fit? enough, I was afraid to even ask my coach about the SFH protein I looked at every time I left the gym. I remember watching other athletes purchase it on the regular, shake it up right after a workout, and talk about the smoothie recipes they made at home with it. But that wasn?t for me ? they?d laugh if they saw me shake it up after a workout because you know, I used bands for my pull-ups. Boy was I wrong.

I tell Alchemy athletes who are frustrated with pull-ups all the time: it took me three years to get mine. I?d struggle through bands, snap myself in the face, and kipping was a whole other thing I feared. Want to know another reason it took me so long? I was afraid of protein and recovery methods and did not believe I worked hard enough as an athlete to get them.

One day I finally asked Coach Tyler himself (very embarrassed mind you), ?Um well?do you like?think I should ever take that SFH stuff??? He looked at me confused and said, ?What?! You don?t? Of course, everyone should.? I bought a bag right there and started adding Recovery to my post- workout routine and had a bag of Pure at home for smoothies. I began to play around with it in smoothie recipes as well as BAKING with it to ?healthify? some treats at home. Okay, the treats obviously were fun, but what was better? Seeing my progress in the gym. There is no denying that adding these to my diet helped my training go to the next level. And yes, I got my pull-ups! Disclaimer: I worked very hard on them too, I am not telling you that you?ll drink SFH and whip out 50 pull-ups. ?

Here at Alchemy, we all work to OUR own level of intensity, which is specific to our own fitness levels and bodies. I promise you, you?re working very hard for you if you take classes here ? that is a fact. That being said, you all need protein and post-workout nutrition. Adding SFH or our plant-based option, Sunwarrior, is important for every person who works out at Alchemy. I make my mother take it and she didn?t think she should either. It goes straight to your muscles you?ve taxed to the max and will make your body recover faster, get you stronger, fitter and back to your next workout quicker.

Feeling sore for days? This will help. Feeling lethargic after a big AStrong workout? This will help. I promise that you don?t have to have Brock-sized biceps or do pull-ups band-free to need it. SFH and Sunwarrior will help you reach your goals. I love it so much and hope you do too!

Highland Park Members: SFH is the protein we use in our smoothies at Passionflower! Plus, below is my at home go-to. Need a post workout pick-me-up and don?t have your own protein? We offer Protein-Press, which is cold press and protein, or just almond milk and protein at all locations!

Molly?s PB&J Smoothie:
? cup of frozen strawberries
1 ccoop of vanilla or chocolate protein
1-2 tbsp of almond or peanut butter
? cup almond milk ? add more or less depending on how thick you like yours
6-8 ice cubes
Handful of spinach if you?re trying to get more greens

NOM.

Molly Hanten is a Founder and Coach at Alchemy, a big time foodie and State Fair kid for life. In her spare time, you can find her walking her dog Summit throughout Minneapolis.

Why We’re Here: The Alchemy Story

Mon, 28 Jul 2025 23:34:03 GMT

A little over six years ago, I found myself mentally drained, staring across a boardroom table at the other founders of Alchemy, in a complete stalemate.

The scene was the outcome of hours of fierce debate over a question which seemed so simple, but which was tethered to an incredibly elusive answer? why does Alchemy exist?

In technical terminology, according to the guiding principles of ?Traction?, a business operation system we were using, the question on the table was about Alchemy?s Core Purpose and its Niche.

We had run circles around myriad different ideas, always with one person in the room finding a flaw or poking a hole in what felt like a near perfect answer.

Now, as silly as it seems, I paint for you a picture of the exact moment it fell into place. Mike Jones, one of the founders of Alchemy, got up from the table, walked to the window with his back to the rest of us ? and I kid you not ? said the following:

?Have you ever been camping? In bed when it gets dark. Up with the sun. And you wake at 4:30 or 5:00 am and the woods are coming to life and the birds are starting to chirp, and you walk down to the lake, groggy after a night spent sleeping on the ground and you splash that ice cold water in your face and feel momentarily at one with nature??

He brought his thumb, index and middle fingers together and pulsed his hand in front of his face as though he were fishing down in his heart, trying to hook the rest of what he wanted to say.

?Alchemy needs to be like that. What do you call that??

Feeling alive.

I leave the response unquoted because I have no idea who said it? can?t remember. But it was said, and it stuck. From one minute to the next, Alchemy?s Core Purpose took shape ? it was to help people feel alive.

This Core Purpose became the filter through which all business decisions would run before they were either approved or denied.

The Niche fell into place with relative ease: Group fitness classes that work .

The Niche is critical because it helps us to keep focused on what we can actually be successful with as a company. For example, driving a Ferrari might make somebody feel alive, but we wouldn?t want to rent Ferraris to Alchemy members around the world (not yet, anyway).

Overnight, we figured out not what we were, but why we were. And figuring out ways to use group fitness to help people feel alive became our sole mission.

The exercise stuck with us and to this day drives each and every employee at Alchemy 365.

My question for YOU is this ? if you were tasked with answering the same question that stumped us for so many hours ? why are you here? Why are you taking class at Alchemy 365? What is the deep seeded, 10,000 ft. view of yourself that has brought you to this moment? could you answer it?

If not, it?s time to go to work. Because when faced with a decision? to work out or skip it, to eat the clean meal or indulge etc. it will be your core purpose, your values, your overarching ?WHY? that helps to keep you on track.

Take some time. Reflect. Write your thoughts down. Challenge yourself. Don?t just tell yourself you want to lose 10 lbs. Tell yourself why you want to lose 10 lbs. Is it to be an example to your kids? Is it to gain confidence at home or in the workplace? Whatever your WHY, whatever your Core Purpose, get to know it, repeat it to yourself, write it on a post-it note and stick it to your bathroom mirror and let it guide you to your success.

We know why we?re here. Do you?

Happy training, and PYL.

Tyler Quinn is the CEO and Co-Founder of Alchemy 365. In his spare time he enjoys reading, hockey, jiu jitsu, and gun slinging.

PYL Series: Ben Lucius

Mon, 28 Jul 2025 23:34:03 GMT

by: Ben Lucius

?Ben, what are you doing with your life?? Do you ever ask yourself that question? I hope not, because I don?t want you guys worrying about me, but I appreciate the consideration. It?s a question I?ve asked myself while lying in bed not being able to fall asleep, anxiously thinking about work the next day ? maybe you can relate. I have never been much of a long-term thinker but have come to understand the importance of goal setting as it relates to my professional trajectory and personal happiness. I?m wonderful at living in the moment and making the best of things, but have been missing the long-term piece ? the future Ben piece.

I grew up never wanting to disappoint anyone. I know this isn?t uncommon but I also know that it?s held me back from pursuing what I want. I always did what I was told, and it worked out for the most part. Go to high school, get good grades, go to college, pick a major, get a good job before graduating, graduate, start working. But what?s a ?good? job? Why did I pick that major? Why did I go to college before knowing what I wanted?

My first job out of college is what flipped this switch. After graduating, I zipped out to Western North Dakota where I accepted a job in the Bakken. I worked for a small water and oil hauling company and was given the opportunity to make decisions that directly impacted company growth. I learned a lot. I met people from all over the U.S. that were there working in this desolate place to make a buck to support themselves or their loved ones. I was making decent money for a recent grad, had free housing?but I wasn?t content with what I was doing. The oil price declined and things got hairy, so I returned to the Twin Cities. Maybe it was fate because if the price never dropped, I might still be out there doing something I didn?t love. Anyways?I?m back.

As soon as I returned, I started going to Alchemy Northeast because some of my friends were members ? I enjoyed it right away. I was used to working out at the big box gyms, running my own program (which usually consisted of finding whatever machine was open, doing
some reps, then on to the next open machine). Alchemy was my first group-fitness experience. Sure, I felt a little hesitant the first couple times at Alchemy but that hesitation was quickly shed. Did I like the kick-ass workout? Yes, but the main thing that attracted me was the welcoming environment comprised of people who do what they love. This really resonated with me.

Once I started going to Alchemy, I began to think more about what I wanted and what energized me, which has lead me to the opportunities I have since seized: I?m now a team member at Alchemy Highland Park, I?m an independent contractor in commercial real estate, I can give you a Lyft, I mentor with Big Brother Big Sister Twin Cities, and if you have a lacrosse stick, I would love to play catch. I?m a little all over the place with this post ? kind of analogous to my life right now ? but I?m now living the way I want. I?m no longer worried about comparing myself other people?s standards because it?s not their life, it?s not their happiness, it?s not their Legend. I have a vision of what 30, 40, 50, 60-year- old Ben looks like, and I know I won?t get to that point and think about how things could have gone differently.

If you haven?t read previous PYL Series or community blog posts from Alchemy, there?s a lot of awesome inspiration and light shed, here is a quote from one of them that I like:

?I?m grateful for this ride. I?m looking forward to a hell of a lot more. But I know that this day, these hours, and these minutes are my life in miniature. And I am living them. These small choices and decisions lead to major consequences over time. Every single day is important. So why not be a badass? Pursue it. This life of ours? It?s fast. It can be fleeting.?
? Mary Maus Kosir

Ben is a Coach and one of the real OG team members at Alchemy Highland Park. He loves a good A10/AStrong combo, especially if Slamball Squat Throws are included. You can catch him at HP drinking a Passionflower St. Paulo Coehlo and generally being a goof. When he?s not working, he?s attempting to golf or spending time at the cabin with buds.

Why I Alchemy: Brendon Cullen

Mon, 28 Jul 2025 23:34:03 GMT

by: Brendon Cullen

My route to Alchemy is a long one. I think it started back when I was a sophomore in high school. It was my first year playing varsity golf and I knew that I needed a new way to compete. If you know me, you know that I am not a big guy: about 6 ft, 155 lbs, and that?s up from what I used to be in high school. This meant getting into the gym. I started at a local gym in a program for high school and college athletes. I loved the atmosphere and getting to know different athletes that I didn?t compete with from the area. While I am much more fit now, there are still things that I did during this time but can?t do anymore (50+ inch box jumps, for example).

Fast-forward to college. I decided to go to University of St. Thomas after being recruited to play golf, and knowing that the dream of playing D-1 golf wasn?t an option after not performing in the big tournaments. I ended up coming up to the Twin Cities, and since I didn?t know anyone up here, playing golf was going to be the easy way to meet people at a new school in a different state?but I got cut. It destroyed me for a couple days. I didn?t know what was going to happen but knew that I would make the most out of it. This all turned out to be a huge blessing in disguise because after my freshman year at UST I started having a lot of wrist issues. I ended up needing wrist surgery which meant a full arm cast for a solid month and being back at my parents? house in Iowa City for a month and a half to recover (10/10 would not recommend).

Fast-forward to my 5th year at UST (double major problems). I had a job lined up at a CPA firm and I wanted to do something I wouldn?t forget during my last year of college. I went on a VISION trip volunteering in the Virgin Islands ? Ariene Willkom was the UST staff member on that trip and one of the reasons why I ended up at Alchemy (I?ll be getting to that soon). That trip is a whole other story (insert bird flying into a jet engine and having an emergency landing in Puerto Rico) but it was where Ariene and I became friends.

After graduation I moved home to study for the CPA exam for the summer before starting to work. I wanted a way to get back in shape and get rid of some stress so I started CrossFit. I loved it from the first workout. There was always something new to figure out and the strength gains at the start are always the biggest. The other aspect that was key for me is the community. (Not having the community factor was one of the many reasons why I hated going to the UST gym in college.) I ended up finding a gym up here conveniently located by my office when I started work, so I could hit a 3 or 4 pm workout to break up the long days during tax season.

After a year of CrossFit, I started to see that my body was breaking down. I was staring down another surgery in the future, and I knew that I needed to find another way to stay fit or be smarter. I reached out to Ariene and asked her about Alchemy. I didn?t really know what it was going to be like, but thought ?What is the worst that could happen?? Well?burpees and box jumps can happen.

I went in during July when there was unlimited buddy passes and while it was a rough workout (a late night followed by an early morning didn?t help) I was hooked instantly. Coach Katy pretty much kicked my ass during that A20 and the rest is history.

Alchemy makes me feel alive every day and I can?t stress enough how different the atmosphere is around the gym. It is truly something special and I am blessed to have found it!

Keep being bad asses, and keep pursuing your legend.

-BC

Brendon is an Alchemy Highland Park Founding Member (#squad) and you can always find him living it up in an AStrong. If AGolf was a thing, BC would be there. Chances are, he could probably teach Coach JT a thing or two about his golf game.

Thankful.

Mon, 28 Jul 2025 23:34:03 GMT

by: Molly Hanten

Ahhh, Friendsgiving is upon us! We at Alchemy are so excited to have over 300 athletes, family and friends under the same roof a few days before the Holidays begin. In the name of Thanksgiving spirit, this gathering could not be more timely.

We live in a world where many spend the majority of their day alone with little to no meaningful interaction. You know the routine: leave your house, face buried in your phone, hop in your car. Stop for your coffee that you pre-ordered and paid for on your best friend ? the computer you carry in your pocket. Walk into work while checking Instagram. Sit down in front of your desktop?work, work, work. Leave work. Run errands. Come home. Watch Netflix. Make dinner. Go to bed. Repeat? Blah!!! No thank you.

We at Alchemy are so lucky to maybe be the one point in your day that interrupts that pattern and we sure hope we inspire you to be more engaged outside of the studio, to live your life more fully and more vitally. The world needs more of this human energy, churning love and positive vibes. Thank you for being part of Alchemy ? we are so grateful that you help us do what we do, changing our bodies, our minds, our communities one relationship at a time whether you realize it or not. Let?s go into this holiday season with a few of the typical hashtags in mind, and how we can and will bring them to life together.

#thankful #gratitude #blessed #love . All words we see a lot and are more important now than ever. But what do they really mean? Here is a look at the definitions and how they come to life for me.

#thankful : g lad that something has happened or not happened, that something or someone exists, etc.
Would you believe I am glad Alchemy has happened? It has completely changed my life for the better. I have watched this entire new world in the Twin Cities blossom, the most incredible people have come into my life and I have been able to watch friendships and communities bond and develop. The people and opportunities that have come from Alchemy have changed who I am to the core. Yes, I am pretty #thankful. ?

#gratitude : a feeling of appreciation or thanks.
Everyday, when I walk into the gym, when I coach a class, see a post on social media or interact with a happy athlete?I get chills of appreciation. The ATeam, who work relentlessly to bring you kick-ass classes, coaching and overall experience all mean the world to me. The communities they have fostered through their genuine generosity amazes me every day. For that I am so #grateful.

#blessed : very welcome, pleasant, or appreciated.
The athletes who have created so much more than we could have ever dreamed. They welcomed us into the Twin Cities fitness scene, have shared us with their friends and family and keep coming back for more. We were welcomed and continue to be?we are #blessed by each of you . You have become not only friends but family.

#love : a feeling of strong or constant affection for a person.
Where do I begin? My family attends Alchemy regularly, my co-owners have become family and best friends. The ATeam is full of the most incredible humans, who have become my best friends. The athletes ?bring me inspiration and passion every day. Alchemy is so much more than a place to workout, it is a place to find community and I am truly in #love.

How do these words come to life for you? Let?s work together on Tuesday night to bring the true meaning of these words into our world this Holiday Season.

On behalf of all of us at Alchemy: thank you, and happy, happy Thanksgiving.

This Black Friday, give thanks.

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn

Ahhh, Thanksgiving break. Seeing college kids come home for the holidays gets me thinking about my freshman year of college ? specifically, the entry-level Psychology class. You know, the Psych 101 that we all had to take.

I remember learning about Subjective Well Being (SWB). It?s a simple theory that helps people discern the ways that they experience the quality of their life. At the heart of SWB is the idea that life satisfaction does not actually increase with economic prosperity. In sum, money really can?t buy happiness.

I was particularly intrigued to learn that some nations actually opt to use SWB instead of GDP as their primary measurement of societal success. Imagine that: prioritizing emotional happiness and contentment over bank accounts and acquiring things.

In many ways, this is what we?re about at Alchemy ? a place where feeling alive is actually more important to us than the physiological changes we experience as a result of our exercise. Indeed our entire brand prioritizes how people experience life over how people can improve their fitness. It?s a counter intuitive approach given our line of work but it?s intentional and sustainable and actually leads people to train harder and have healthier relationships with their workouts and diets. Shifting a perspective can make all the difference in the world even if our actions stay the same.

Ok, one second, let me climb down from my soap box? there we go.

So look, we?re not doing a Black Friday sale. It?s not because lining up the night before in the frigid cold and trampling another human being for an opportunity at a steeply discounted Roomba 980 with Bluetooth and Wi-Fi technologies doesn?t excite me, it?s just that, I want a shift in perspective this year. And as a team we want to support that shift for our entire community of Alchemists.

We think it makes all the sense in the world that we, as a company, put our money where our mouth is and tell you to keep your money in your pocket. On Black Friday, of all days, come in, work out like a maniac, release endorphins, help somebody to your right or left keep their drive to press on during the last 2 minutes and relish the Subjective Well Being approach over the temptation to correlate things and retail therapy with feeling good.

Instead, feel good because you?re treating your body like a temple. Feel good because you?re a part of a community that supports and loves you. Feel good knowing that incomes increasing to millions of dollars a year don?t have much impact at all on one?s Subjective Well Being (true fact) and that for many, the only thing keeping them from happiness and contentment is perspective and psychology.

This Black Friday, give thanks. You might find that it?s enough.

(Said Roomba 980 can be delivered to Alchemy Northeast for Tyler Quinn in case anybody wants to give more than thanks.)

Happy Holidays, Alchemists!

In Honor of Thanksgiving…

Mon, 28 Jul 2025 23:34:03 GMT

by: Rachel Mazzola, Alchemy Highland Park Founding Member

In honor of Thanksgiving, I wanted to share my gratitude for all of you and share my Alchemy story. Here it goes.

My story officially began about two in a half years ago. Like many Alchemy stories, mine begins with heartbreak. ?Rachel, your MRI results are back. I?m afraid you?re in need of knee surgery. Your collegiate volleyball career is over.?

Everything went numb. My lifelong goal of playing college volleyball ended two seasons too early. Throughout surgery, rehab, and everyday life, I put on a front that everything was fine. It was not fine. My identity was gone, my purpose was gone, my drive was gone.

In my next two years at college, I struggled to find the competitive edge and fire I craved and needed. I would workout irregularly, striving to find something to constitute my craving, but nothing fit. I began to eat poorly, go out multiple times a week, and stopped taking care of myself. I was drifting further away from myself, and finding it harder to find me again.

Upon graduation in May, I was 30 pounds heavier, mentally unwell, and still trying to find my true self again. After graduation, I moved to Saint Paul. In June, a friend invited me to attend my first Alchemy A20. At 5:30AM on a Tuesday at Alchemy Northeast, my life took a miraculous 180? turn.

Burpees, loud music, and an unexplainable aura changed my life. From the glowing smile and greeting at the Front Desk to the final resting pose, every second was magic. I came back every day during my free week. I felt like an athlete again. I found competitiveness and fire within me again. Most importantly, I found ME again. I didn?t waste a second and I became a Member, a Founding Member to be exact.

Alchemy has done more than transform my body back to that of an athlete. It has helped me become Rachel again. You have challenged me mentally and physically, brought immense joy, and lit a fire within me that will never go out. I am beyond grateful for Alchemy and the strides I have made. I can?t wait to continue the process. Thank you, all, you amazing humans.

All my love,
Rachel Mazzola

All the perks. All the fun.

Mon, 28 Jul 2025 23:34:03 GMT

You know what they say: life is too short to workout at a boring gym.

Okay, so maybe not all of them say that. But we do, and that?s the start of the Alchemy difference. The perks go above and beyond here at Alchemy. If you?re already a Member, you know exactly what we?re talking about. There?s something special going on here?something that awakens your inner athlete and ignites the flame inside your soul. Every single day. It?s what takes the chore out of working out and what helps you find your place to decompress.

All the perks. All the fun.

1. No contracts. Period.
Have you seen the episode of Friends where Chandler wants to quit the gym, but ends up quitting the bank because that was easier? Yeah, you won?t find any of that nonsense here ? because life happens. Surgery coming up? Baby on the way? Whatever it is, we get it. No contracts or cancellation fees. Just call us, and we?ll help you out.

2. On vacation for a week? No problem. You can suspend for up to 3 months.
Summertime at the cabin feels like a dream right about now, but we promise it will be easy for you to put your account on hold when it?s time to pack up the car and hit the lake. Your next bill will be prorated based on the time you?re away.

3. Unlimited classes and access to all locations.
With 4 locations and 30+ classes a day, the options are endless. Whether you are hitting up Passionflower after an awesome A20 at Highland Park , or cruising the Galleria shops in Edina with a post AFlow glow on your face, we got you. Travel often? Alchemy is growing and your Membership is valid at all locations, in all states. With Unlimited Membership, you can call the shots 365 days a year.

4. Buddy Passes. When you lock in on membership you get two free buddy passes a month.
Because Alchemy is even more fun when you can share it with your friends. Even better: unlimited new buddies. Have a crew that hasn?t been in yet? Their first week is on us. And when they sign up for Membership, see #5?

5. Referral credit when your buddies sign up.
The prized and coveted $50 retail credit could be yours ? mo? referrals, mo? credits. The day your buddy signs up and mentions your name, it?s yours. That new lululemon you?ve been eyeing in studio? Oh yeah. You can put it towards that.

6. Exclusive discount when you first sign up.
We?re so happy you?re joining the Alchemy crew and we want to share the love. Treat yourself to 30% off retail item the day you sign up for Membership. Speaking of: have you tried SFH yet? When you workout hard, you?ve got to help yourself recover. The best way to use our most exclusive discount!

7. Discounts on Alchemy programs and events.
Alchemy Retreats. ABrunch. Squat Series. The iconic 365 Challenge. A little extra discount for our crew.

8. Insurance Kickbacks.
We partner with Blue Cross Blue Shield of Minnesota, Health Partners and Preferred One to bring you health insurance reimbursement ? $20 monthly kick back when you visit 12 times a month. It?s easy to enroll: click here and use your phone number as the barcode for your insurance.

And more.

As Beyonc? says, lemme upgrade you . Membership is just a click away . Your first month is $95 ? your Legend awaits.

It’s Time to Hustle

Mon, 28 Jul 2025 23:34:03 GMT

photo by: Athena Pelton

Holiday hustle, holiday bustle. Ah yes, the first snow has fallen (and melted). Air temps are dropping. The sun leaves us at 4:30PM before you can even give it a proper salute. Winter has come. And with it, about one thousand new reasons to skip the gym, eat what you shouldn?t and hibernate until, say, April 1st , when life reawakens in Minnesota.

It?s an understandable position when you consider the number of holiday parties coming up, outfitted with a dozen plates of cookies each. Or Thanksgiving, the national days of gluttony. And then there?s the New Year, which for so many marks the perfect new kick off point after coasting through the month of December. Then again, we all know what happens to most New Year?s fitness resolutions, don?t we?

Indeed, the 31 days of December will be some of the hardest for those of you trying to put your health and self-care first. Behind every corner, a devil dressed as a Christmas-tree sugar cookie. Behind the check-out lane of Whole Foods, the magazine covers taunting you with the perfect Holiday dinner party spread. Behind your puffy North Face jacket hanging in the closet (you know the one: the long, black, fur-hooded winter jacket) hide the jumble of holiday lights you have yet to hang. Fear not ? we have your fix.

Because all of us at Alchemy are human too, we?re so excited to bring back for our third year the ever-popular Alchemy365 Holiday Hustle Challenge. Between the December 1 ? 31 , we are challenging you to attend at least 15 classes at Alchemy. We know that keeping this momentum going and not letting self-care fall off your to-do list will take some effort, but we also know that good things come to those that hustle. And damnit, you?re worth it.

Here?s our gift to you: as soon as you successfully complete the Holiday Hustle, we?ll treat you to $20 retail credit. In addition to this, special prizes will be doled out to those of you that make particularly concerted efforts to prioritize your health and wellness over the short term pleasures of a lazy winter. (Read: prizes to the top visits at month?s end!)

What?s your motivation? Is it the Alchemy-scented candle you can prop next to your bathtub after hours of wrapping gifts and scouring deals on Amazon? Is it massaging Revitalizing body balm on your hands that are cramping from addressing your very last holiday card? Whatever it is, you?re at the top of our nice list. Don?t forget that you should be at the top of yours, too.

We love you. We want you to succeed. We?re here to help. Let the hustle begin and happy, happy holidays.

#thehustleisreal

Can You Do Too Much Cardio?

Mon, 28 Jul 2025 23:34:03 GMT

by: Christy Wright

Google ?workout? or ?fitness studio? and results will drive any well-intended person looking to exercise right and get fit into a state of confusion.

I?m about seeking tangible results from my workouts. It makes me feel successful. That said, I?ve caught myself often weighing the quality of my workout heavily on two things:

1. How hard am I breathing?

2. How much am I sweating? The more the better, right?

I even see this idea played out at gyms with group fitness classes designed to artificially stimulate these two things with heated rooms and treadmills. Ask yourself: with this sort of training, are you seeing results? Are you keeping those results? Can you do too much cardio?

I?ve learned, it?s about how you cardio.

There?s nothing wrong with wanting a butt kicking, huffing and puffing, sweat dripping workout, so long as you know the truth about how ?cardio? really works. Exclusively training the ?cardio? way (from long treadmill runs, to calorie counting bike rides) can lead to burn out, plateaus and injury. Your body can?t differentiate between running a couple miles, and the same heart-rate spiking movements like kettle bell swings, burpees, box jumps, or thrusters. All it knows is that its muscles are out of oxygen and it?s going to need you to pull more and more air to keep going.

Cue my life-altering experience finding Alchemy 365. As a soccer player and lifelong athlete, it felt like coming home. Instead of measuring how much cardio I was doing, I learned it was about how I was moving to achieve that sweet cardio response.

Cardio exercise is not at odds with strength training or lifting weights.

At Alchemy 365 we believe in cardio, we believe in lung capacity, and in metabolic conditioning just as much as the next gym. However, we use foundational compound movements to get you there ? to spike your heart rate, build muscle, and overall strength. Movements like thrusters, squat throws, jumping lunges, snatches can help us build up our lungs, get us more fit, AND create transferrable strength that helps us in our everyday life.

A variety of class formats mixed into a sustainable routine can help us build more than just a good sweat. This kind of variety is a surefire way to increase your overall fitness.

See for yourself.

Join us for a Cardio or Circuit class and see how we do cardio exercise and help you see real fitness results.

Already familiar? Mix in a Strength workout where we slow things down and focus on muscle fatigue ? a great way to break up your Cardio training, and build real power.

Your first class is always free . Get strong, blow up your lungs, breathe hard, sweat it out, and see what we?re all about.

Christy is a Coach and General Manager at Alchemy 365 LoHi. Work hard, #PYL harder is what she lives by. You can follow her continued fitness journey on Instagram here .

Self Care: Holiday Hustle Style

Mon, 28 Jul 2025 23:34:03 GMT

by: Andrea Jones

On my recent trip to Austin, TX for a 24-hour spree to see a dear friend get married, I found myself paying closer attention to the flight attendant. ? In the event of an emergency, please put on your oxygen mask before assisting others.? The self-care message came through crystal clear: you can better show up and assist others when you care of yourself first. B ut I wanted to ask, ?Angie, how am I to stay grounded this month? Am I screwed because Mercury?s in retrograde ?? Fast-forward to this week when I felt like I was one task away from losing it as my daughter came home wishing for an Elf on a Shelf. So I?m putting #3 (Jot it down) into practice and taking charge of my self-care this holiday season. These 5 tips for self-care restore me in ways that in turn make adulting feel a little easier.

1. Get physical.
Start by following Maslow?s needs to a tee. When you are overcommitted or reaching capacity, taking care of others or meeting deadlines, it?s so easy to skip a meal, a pair of gloves, or sleep! Right now, pack a pair of mittens or a Perfect Bar in your bag and Go. To. Bed. Wake up ready to move your body however you think is best. Maybe you need the balance and challenge of an AFlow class. Maybe moving a heavier load in AStrong or going ham in an A20 is what will energize you the rest of the day or into your evening. Whatever it is, get physical and commit. Need some accountability? Make a personal connection and bring an accountability buddy ? see #5.

2. Just say no .
And do it joyfully. I fall into the category of ?people pleaser.? It?s taken therapy, experience, and getting older to realize that I can say no, and darnit, people will still like me! You don?t feel like putting the Elf in different mischievous spots nightly? Don?t! Find the things that bring you joy. Do those things instead. Creating family traditions that bring meaning to your life this season might be the ticket. For me, that means learning how to make tortillas de papa from my abuela this Christmas. Bonus: I?m hitting up #5!

3. Jot it down.
Got feelings? Good! Write them down. It?s remarkable how expressing your thoughts on paper can bring clarity to some of life?s biggest challenges. Even if it means keeping a checklist to prioritize your day and knocking off the big ticket items first, that is a great start! Find yourself keeping a Naughty and Nice list this season? Guess what ? no one?s got time to be a scorekeeper, so you can let that one go. Unless it means keeping a tally during our Alchemy Holiday Hustle challenge, which brings you to #1 (literally).

4. Strike a balance or pose.
Ideally, both. This is my daily mantra: ?I can?t be everything to everyone.? Say it. It?s liberating! That said, it?s not an excuse to be a jerk. Find ways to prioritize yourself (hint: follow tips #1-3) and accept that a perfect balance is like a unicorn. When in doubt, I find listening to the Hit List really loud and dancing around does the trick.

5. Make a personal connection.
Saying no to a holiday party doesn?t mean you can?t find a meaningful connection with someone 1:1. You can make a smoothie date, workout date, or both! My grandmother recently learned how to use her cell phone and I?m tickled pink every time she calls me. Go ahead, make someone?s day and send an email, text, or make a phone call! The right personal connection is like chicken soup for the stressed out soul.

How I get to my happy place and make self-care my favorite hobby always includes Alchemy. Right now, during the Holiday Hustle , I challenge you to check in 15 times and make yourself a priority. Aside from receiving a $20 retail credit from us when we tally up your visits, you may discover you can better show up and assist others because you took care of yourself first.

Andrea is a Coach and Founder of Alchemy. When she?s not working her Marketing magic, working out, running (she?s Boston Marathon 2018 bound!), or kicking it with her family in St. Paul, you can find her sipping on a Brasa Breeze.

Not all Goals are Created Equal

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn

Setting new goals to crush in 2018? Gearing up for the 365 Challenge? Excited about all the amazing things you?re going to accomplish along the way? Good! Great! Wonderful!

But?not all goals are created equal.

At some point, you?re going to have to make a choice, maybe two, about what?s most important to you, out of all the important goals you?ve come up with. Why, you ask? Because you can?t do it all, because Rome wasn?t built in a day, because a couple big huge successes are better than a handful of small little ones. Here?s how you do this. Simply rank your goals from one to one hundred. Be 100% confident in your list and order. Take your time deciding. And once that?s done, use those rankings as a filter for your decision-making and make sure when torn between one good decision or another, you prioritize the one that will best serve your highest ranking goal for the 365 Challenge.

An example: you?re setting out to say ?yes? more to your friends when they invite you out because you generally opt to wear pajamas from 5PM on Friday until 6AM on Monday. This is your #AlchemyAllIn. You know this is a big deal for you and you really want to change this part of your life. Simultaneously, you?re trying your best to eat healthy because all in all, you know it?s a good thing to do even though you?re pretty good about your food intake already. So, now, Friday night rolls around and you get a text from your friend asking you to meet at Freehouse for a pint and some delicious chicken wings. Ah, the dilemma ? say ?yes? and eat a little off-track for the first time in the challenge, or say ?no? and maintain your already solid nutritional track record while falling short on a big goal you?ve set for yourself.

Based on your priorities, why not say ?yes? and free your inner social butterfly? Why not head to Freehouse for a burger sans bun? Isn?t that middle ground, in which you?ve successfully moved the needle on your high priority goal a great compromise, even if you end up eating something just a hair off track one night this week? I think it is.

In no way is this advice meant to represent some sort of built-in excuse this upcoming challenge. What I am saying is that the 365 Challenge is about putting some pressure on yourself to be better and live a healthier life and this might mean you have to make some tough decisions along the way. Now you know how.

Good luck 365 Challengers! From all the staff at Alchemy, we?ve got you, and you?ve got this. We?re ready to crush 2018 goals together.

2018?s ultimate reset kicks off 1/14 . Ready to go #AlchemyAllIn with us? Enroll by 1/1 and you?re entered to win a $200 gift card to Whole Foods! $45 for members (log in to receive your member rate) and $200 for non-members (unlimited classes for the 4 weeks included in price).

Why I Alchemy: Leah Isaacson

Mon, 28 Jul 2025 23:34:03 GMT

by: Leah Isaacson

Remember in elementary school when gym class would come around? The feeling of sweet relief that you could go and take your small child angst out on a kickball? I always liked gym class?until that dreaded day from hell would come around. The day your peers would become your enemies and your gym teacher the judge. Yup. You know what I?m talking about: the day you were timed on how long it took you to climb the rope to the ceiling and timed on how long you could hang and hold your chin up over the monkey bars. YES. THAT DAY.

I could never climb the rope. Heck, it hurt my hands to even look at it. And don?t even get me started on that chin hold monkey bar crap, because I would just drop off right away. I was like, ?Nope. Nope. Not happening,? while dropping to the floor and feeling a wave of embarrassment.

Fast forward to high school. The summer before my junior year I lost a lot of weight and was feeling pretty darn good. I was pumped for volleyball tryouts and captains practice because I had been working on my sick V-ball skills all summer. There I was at captains practice, feelin? good in my spandex shorts and wearing an ?I LOVE NY? t-shirt to go with it. The football guys had just come in from their practice and they were all standing at the gym window peering in, so naturally I was ready to show off. It was box jump time. But our boxes were made of wood, and they were big and?tall. When it was my turn to go, I got up there feeling like everyone was watching. As I jumped up ? not high enough, clearly ? I biffed it and and hit my nose, causing it to bleed in front of the volleyball team and, yes, all the football guys. Talk about a humbling moment. Why am I telling you these stories of defeat of my adolescence?

Fast forward to present day. I had heard of Alchemy before I went out to California. It looked awesome but?intimidating. I accomplished a lot while I was in Cali-land and came back to Minnesota craving to get back into a work out routine. I had a gym membership but I never felt a difference. I knew it was time for Alchemy. I mustered up the courage and finally too one of the free A10 classes. ?Grab a box,? the coach said. Uh oh. Box jumps. As I stared at the box in front of me and at the bar above me, I realized that these things that once held me back aren?t going to have a hold on me anymore. I?m going to be better than these fears.

I expected to just go in to Alchemy, have a hip, fun workout for free, and leave never to see or be able to afford Alchemy again. To my surprise, I found out that this was the place for me. The place for me to defeat and beat my fears into the ground. To accomplish my goals, even if they may be small. I received the 2-week Micro 365 Challenge as a gift ? the best gift I ever got.

I committed and made time for my workouts, whether it was way before the sun rose or way after the sun set. And a funny thing was happening to me: I never dreaded it like I did in my past. Every workout I did over the next couple weeks propelled me to see results and to feel stronger. I felt more energized, my mood was better, and I was getting better sleep. The recipes and meal plan throughout the Micro Challenge were awesome, practical, and easy which was perfect for me because I?m not the best cook. I stuck with the Micro Challenge and I was seeing results, but more importantly, feeling results ? both mentally and physically.

The 2 weeks ended and I felt like I was going through a break up. That?s not how this ends, right? Is it really over? Then, I decided I needed Alchemy in my life and I got a membership. It was time to pursue my legend. Alchemy is filled with passion. Passionate people showing up to workout and test their strength, and passionate coaches and leaders. My box jumps are graduating to the bigger boxes slowly and my pull-ups, well, they?re not quite there yet, but I?ll get there. Hopefully without accidentally kicking a coach?my bad! If the band slaps you in the face or gets tangled all up in your legs, laugh about it, keep going. Fall off the box? Get up, laugh about it, keep going.

I?m on this journey of facing my fears and I?m stoked. Gyms can be intimidating. But I promise you, Alchemy is all about community and supporting one another. And who wouldn?t want to be apart of that?

Leah is an actor and improviser in the Twin Cities. She produces and hosts a monthly comedy show called Brewprov . She recently came back from a stint in California going to The Groundlings. When not on stage trying to be funny she enjoys family time and friend time.

PYL Series: The Freckled Foodie

Mon, 28 Jul 2025 23:34:03 GMT

by: Rachael Adams aka The Freckled Foodie

It?s funny looking back over the past nearly eight years since I graduated college and thinking about how much my life has changed, and how many times. After college I found myself, like many friends and acquaintances, heavier than when I started. Freshman 15? More like senior 20. I was feeling entirely run down from too many late nights partying and drinking, and ready to make some serious life changes. I had never considered myself an ?athlete? even though I grew up jumping around from soccer, tennis, gymnastics, dance, diving, etc. In college, physical fitness was not on my radar but after I graduated I joined a gym and started trying different classes out. Kickboxing, ?body pump,? yoga, and countless hours on the treadmill and elliptical. After a year or two I realized I was still feeling pretty crappy, obsessing over every single calorie that entered my mouth, I weighed and looked almost the same, and had more health issues than when I started.

In September of 2012, I was in and out of the doctor?s office trying to figure out what was wrong with me (spoiler alert ? it was my diet) and I somehow stumbled upon the book, It Starts With Food , which is the first book presenting the Whole30 diet. I read it cover to cover on an airplane and decided, on a whim, to begin October 1 ^st . I won?t go into all the details but at the end of the 30 days my world was different. As corny as it sounds that book changed my life. Soon after, I began my blog, The Freckled Foodie , so I could help others find health and eat delicious food while doing it. I also needed my blog because the rest of my life ? my job, my relationship, my workouts ? were lacking and I needed an outlet to escape reality. Just changing the way I was treating and fueling my body completely resolved almost all of my health issues! I couldn?t believe it and knew that my fascination with food and more importantly, nutrition was more than a hobby.

In 2014 I decided to enter a holistic nutrition program through the Nutritional Therapy Institute out of Denver, CO and around the same time heard about these new ?Power 10? classes that a girl named Molly was leading out of NE Minneapolis Crossfit. Working full time, writing a blog, having a life, and trying to get through school simultaneously was tough. Over the course of my program, because of my newfound passion and energy, I somehow managed to get a new job that I absolutely love (I sell medical robots that teach people to learn how to walk again), meet my forever partner, buy a house in Minneapolis, adopt the best dog, help friends and family reach their health goals, and take on the nutrition program for the Alchemy 365 Challenge!

Back in 2014 when I got a message from Molly about this new class format she was teaching I never considered where it would lead me. In the beginning I was sure I was going to become a coach and even trained to become one but my passion, my legend, led me on a path to provide nutrition and health to hundreds (maybe even thousands?) of athletes.

Remember when I said I never considered myself an ?athlete?? Well I absolutely do now thanks to Alchemy and thanks to the nutrient dense, amazing food I fuel my body with! I can?t wait to meet more of you who are choosing to change your life for the better by participating in the Alchemy 365 Challenge. You won?t regret it!

Lastly, I can tell you, with certainty, that once you find your ?thing? it will never feel like work. Pursue it endlessly and it will lead you and provide for you more than you could imagine!

Rachael is a Certified Nutrition Therapy Practitioner, the mastermind behind The Freckled Foodie, an original Alchemy Founding member and long-time paleo and nutrition enthusiast. She has completely revamped both our paleo and vegan meal plans for the Winter 2018 365 Challenge! Kick Off is Sunday, January 14 ? 12PM at all Alchemy locations. Want in? We?ll hook it up. (Members, sign-in to receive your member rate!)

Pursuing Your Legend in 2018

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn

I won?t go so far as to say that New Year?s resolutions are stupid, but I will strongly encourage you to consider an alternative approach to setting your year up for success. In fact, research conducted at the T.Q. Institute for Human Improvement, or TQIHI, dating back to 1986 shows that nearly 92% of all resolutions fizzle out before February 9th. And, since we can surely trust the work conducted at such a fine international think tank, oughtn?t we to ponder a different, more fruitful approach to kicking ass in 2018?

Of course we should. So let?s do it.

But first!

A little over a year ago I sat in my living room with a cast on my leg as I healed up from a broken fibula and tibia. For people like me, who tend to move more than they sit on a given day, combining immobility with the throes of winter meant sinking deeper and deeper into depression and self-pity with each passing minute. The one saving grace I found was in the freedom of my Percocet-laden daydreams, in which I was back on two feet, exercising, and PYL-ing to my heart?s delight.

To bring those daydreams into slightly more focused picture, I pulled out a computer, and, skipping right past resolutions, built a list of tasks I was resolute on completing before year?s end. Some of them were physical, having to do with my recovery. Some were intellectual, some financial but all were specific, measurable, attainable, realistic and timely (SMART). Throughout the year, I made updates to the document to keep myself in line and come year?s end, I was proud to have completed the vast majority of my PYL list.

So this new year, ask yourself what it is you?re going to do in 2018 and get to work. Some things you?ll be able to literally get off your butt finish in just a day or two, other things will take some strategic planning. But either way, before you come up with a single vague resolution, consider creating a SMART list, so comprehensive and diversified that come December 31st, 2018, you?ll look back proudly on yet another trip around the sun!

I would like to think that for some of you reading this, at least one or two of the items on your list would include or relate to fitness. Furthermore, I would like to think that we, your humble Alchemy staff, are to play a role in the completion of those goals. So let me close with a shameless plug ? if you want to make a fitness goal a part of your annual plan, consider starting with some research by signing up for our next A101 on January 20-21. Want your first kipping pull up? A101. Want to learn how to kick up your daily intensity levels in class? A101. Want the tools necessary to put 20 lbs on your back squat, or lose 10 lbs off your body? A101.

As strongly as I discourage the looseness and intangibility of the traditional New Year?s resolution, I am an equally strong believer in the freshness of the season, and the fervent energy one can feel in the boundless opportunities that lay ahead of us.

Before that energy dissipates and gives out underneath you, capture it in stone. Set your list. Smart each item. If fitness is woven in somehow, talk to a coach or front desk worker about our next A101 but even if it isn?t, let us help you as you cross them off, one by one.

2018. PYL.

A101 is a two-day deep dive into all things Alchemy. Learn to move better, understand Alchemy workouts, break down some of the more complicated movements you?ll see in our studios and have a great time doing it. https://alchemy365.com/ seminars/

Tyler Quinn is a Coach and founder of Alchemy and the mastermind behind all Alchemy programming. In his spare he enjoys reading, gun-slinging, jiu-jitsu, and playing with his Golden Retriever, Fletcher.

Measure Your Workout Intensity.

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Intensity is one of the most nebulous and misunderstood concepts in fitness. How do you know you?re working hard enough for an exercise to be effective? Interpretations vary from how much you sweat, to how much you grunt and groan, if a workout makes you vomit, or if you ?close your rings.?

Hot take: Your Apple Watch can?t measure intensity.

Heart rate monitors, scales, BMI results; they?re all correlates, but weak correlates at best. Our intensity level can be affected by countless, unmeasurable variables including stress, sleep, relationships, diet, anxiety, and even something as simple as the caffeine in your morning cup of coffee. These factors can impact the information you hope to take from these kind of workout trackers.

What then, can we do to wrap our heads around the concept of intensity?

Let?s start with an example most of us can easily roll with ? a jog on Saturday morning. Imagine it?s your standard 1-mile course that you always run, and on this particular morning, you run it at a casual pace, crossing the finish line at around eleven minutes. Think about what your symptoms might be at the moment you crossed the line ? perhaps you?ve got a light sweat going, you might be breathing a little harder than normal, legs feel warm, arms are a little fatigued. Consider this effort a kind of reference point for all others in this example.

The following Saturday, you line up to run the same route, except this time you?re feeling particularly fired up and run more aggressively, crossing the finish line in 9:30, a full ninety seconds faster than the previous week. Now consider how you?re feeling. Probably very similar to the previous week, now amplified. You?re really sweating, your legs are much heavier and more exhausted, your arms are limp at your sides.

Finally, a third go at your 1-mile run: a full blow time-trial. You crush both your previous times, crossing the finish line at 8 minutes flat, and you practically collapse on the grass. For the next two days, you?ve got a little ?track hack,? coughing each time you take a deep breath, your legs are completely sore when you wake up the next morning, the veins in your arms are pumped up. And what?s more ? the thought of running an 11-minute mile is borderline laughable now.

So what?s the point?

On all three runs, you carried the same force (your body weight), the same distance (1 mile), but you changed the amount of time it took to do it. This is intensity. If we know the force, distance, and time associated with your workout, we can quantify your effort, comparing it directly to others, measuring without a doubt, whether you?re bringing more or less intensity to your training each day.

This idea is applicable across the board so long as we know our three variables. Squat more weight tomorrow than yesterday? You were more intense. Complete five rounds of your workout in twenty minutes today, where you were only able to complete four rounds in previous attempts? You were more intense (and you?re irrefutably fitter than before).

In the end, intensity isn?t about how you look, what you feel about your workouts, or how much you grunt and groan. It?s about your work capacity. Intensity is the variable you can control which has the ability to increase or decrease the pace at which you experience all the positive results you want from your training. To achieve the results you desire, bring more intensity, day in and day out, to your training. Do this, and enjoy the fruits of your labor.

Tyler Quinn is CEO, Coach and a co-founder of Alchemy 365. In his spare he enjoys reading, gun-slinging, jiu-jitsu, and playing with his Golden Retriever, Fletcher.

Strength in the Struggle

Mon, 28 Jul 2025 23:34:03 GMT

by: Katya Carlson
photo by: Laura Rae Photography

The last year has been good to me. Growth is what it gave me. I see growth and want to share it, and want to give my own experience, in the hope that someone can find growth in their own life.

In 2017 I started going to Alchemy and it changed my life. In the physical, but most importantly in the mental. I realized that a lot of the reason wasn?t just because my body got stronger, but it was because as my body grew strength, so did my mind, and my ideas, and my outlook, and my purpose. When I look back on the last year, it seems that it can be summed up by the words ?fall, root, rise.? You have to go through struggle to find strength .

Working out just happens to be a convenient metaphor for me to learn the value of struggle. I have never felt weaker, more vulnerable, more incapable, more scared than when I feel my body hit complete fatigue or exhaustion, or the crippling desire to just collapse when it seems unbearable, but that?s where I learned there is beauty. It?s in that very moment that you get a choice, a choice to keep going regardless of your fear of failure, and when you push past that feeling of weakness is where you find your true strength, and when you feel weak, is when you truly have the opportunity to grow. So you do it. You do it again and again and again and again, until you can?t anymore, and then you do it one more time.

That?s what life is. Life is not perfect, or easy, or simple, and it will test you, it will push you. It?s okay to feel vulnerable, and weak, and afraid, and to fail, but to quit is the greatest loss. You were created for so much more, and just because you may feel small or weak, does not mean that you are not worthy or capable. You are human.

My hope for anyone reading this is that in life when you feel failure is inevitable, push past that fear, feel it, and then know that you are more. Life is never perfect, but it is always good. Find failure, feel weak, and let yourself grow.

?People too, must fall, root, rise, in order to bloom.? ? rk

A Day in the Life

Mon, 28 Jul 2025 23:34:03 GMT

photo by: Wing Ta // Canary Grey

Many of our Alchemy Members are busy moms. Finding a balance between having a career and being a mom can be challenging. We asked Christina Sandok to give us a glimpse into one of her week days and how she maintains balance.

_______

Mornings are critical for me. If I just rolled out of bed and started my day without sticking to a healthy morning routine, I wouldn?t be nearly as productive or feel as energized and balanced throughout the day. In other words, I?d be one ole hot mess!

First, Caffeine (and reflection).

6:30/7:00am ? Wake up. Lay in bed and meditate on the tone that I?d like to set for the day. Thoughts of coffee or a matcha latte are also on my mind. Thankfully my husband Craig wakes up much earlier than I do and usually has my liquid gusto waiting for me when I get downstairs. Before caffeine, I down a big glass of lemon water. Today, my matcha latte is made with Vital Protein collagen, coconut oil, a little honey and a dash of cinnamon (all tossed into a VitaMix and blended).

While I sip, I take a look at my schedule for the day to see if I need to reconfirm or reschedule anything and simply make sure the day is set up to flow smoothly.

7:30am ? Amelia (aka Mila) calls for me. ?Mommy?I?m awake!? I set my matcha down and head back upstairs. As she usually does, Amelia asks me to snuggle with her in bed and talk about what we have on deck for the day. This is my favorite time. We then head to the kitchen for breakfast. Craig is our breakfast chef and makes amazing eggs. Today he whipped up avocado toast topped with a poached egg on Ezekiel sprouted grain bread (we are spoiled, I know). After we finish eating, we all take a spoonful of SFH fish oil, a probiotic and Vitamin D3. We add in a dose of greens powder in our smoothies on some mornings as well. ?Tis the season for amping up our immune systems!

8:00am ? Everyone gets ready. Amelia is at the age where she loves picking out her clothes. Today her ensemble included a dress paired with pants?a few necklaces, a handful of hair barrettes and bold socks. Hilariously adorable. Once she?s dressed, I start my routine. My routine is simple as I don?t have much time ? brush teeth, moisturizer, mascara, lipgloss and a ponytail. Currently I am loving Tata Harper moisturizer , Beautycounter mascara and KORRES lip butter in wild rose .

9:00am ? February is the month of kindness at school and the kids are asked to bring a heart-shaped note describing something they?ve done to make someone else happy. We finish Amelia?s note and head out the door. Somehow we managed to get to school just as the bell rang. After giving a hug goodbye to my little lady, I sit in my car and check email. Nothing urgent, thankfully.

Workout and work.

9:30am ? An A10 at Alchemy Edina with my business partner and fellow Alchemy member. We love setting the tone for the day by sweating and getting our blood flowing. I swear it gets the creative juices flowing too!

10:30am ? We hunker down at a coffee shop to get work done (The Lynhall, French Meadow or People?s Organic are our go-to venues). We are in the midst of planning an upcoming photo shoot, wrapping up a PR project and working with key influencers on social media on behalf of our clients. We grab lunch and continue to crank away (with an occasional break to catch up, of course). I was friends with my business partner before she joined the Style-Architects team, so working together is so much fun.

1:00pm ? I pick Mila up from preschool and bring her home. On our drive home, she fills me in on her day. Today she told me that she was the class ?weather watcher? and that her ?favorite kind of Doctors are the ones that cut hair.? Too funny! I love this age.

2:00pm ? I?m back on email and working from home while Amelia naps. I am working on reviewing the documents the accountant sent over. Quickbooks and I aren?t dear friends, so thank goodness for turmeric ginger tea and a piece of dark chocolate to get me through it.

3:30pm ? I return two phone calls and then sneak in a quick 15 minute meditation before Amelia wakes up.

Dinner & family time.

6:30pm ? Family time. Tonight we played Blink and danced to Justin Timberlake.

7:30pm ? Time to tuck Amelia into bed. Craig reads a few books, then I head in to kiss Amelia good night and take a moment with her to reflect on what we are thankful for. Afterwards, I?m back downstairs to prep her lunch for school the next day. Weelicous is my to go for healthy school lunch ideas.

Relax & snooze.

8:00/8:30pm ? Craig and I relax together. This is our time to connect, chat about our day and daydream about the future over a glass of wine or cup of tea.

9:30pm ? Bedtime. I love me some sleep, so an early bedtime is a must!

Christina?s wellness tips:

1. We cook a lot, so I like to plan a rough menu for the whole week and get the food on Sunday. We use Thrive Market, Linden Hills Co-op & Trader Joes for pantry staples and Instacart when we?d rather stay home in our pajamas (it happens?.a lot). Keep healthy snacks on hand for when you are in a hurry. I like to keep brazil nuts/cashews or GoMacro bars in the car/purse.

2. I try to prep everything for the next day the prior evening. This makes for a more relaxed morning. Lunches, work/school projects, cleaning, etc. are typically done before we go to bed.

3. Mix up your breakfast! We often do soup or leftovers for breakfast. Especially in the winter months, we have found it more nourishing to have a warm meal first thing in the morning. This is a great tip for someone fighting a cold too.

4. Plan time to go without phones and computers. I have found that I am more present in conversations with my friends and family if I stick to this rule. We both briefly check our email after tucking Amelia into bed; however, we generally try to leave our phones in another room. Out of sight?out of mind!

5. Make sleep a priority. It?s easy to get caught up on your computer or doing little projects at night, but a good night?s sleep is truly a game-changer. Your body heals when you sleep ? this means your digestive system rests, your skin replenishes, your immune system is working to fight off any potential illness, your muscles are repairing after workouts?serious stuff, people!

6. Make time to sweat. Setting aside time to exercise not only keeps you in shape but also helps you sleep better (see tip #5). Starting with an A10 class is the perfect introduction.

Christina is the founder of Style-Architects , a content creation & public relations agency. She was recently named ?Business Owner of the Year Under the Age of 40? by the National Association of Women Business Owners ? Minnesota Chapter. She is also the mother of Amelia, a spirited sweet 4 year old girl and a regular in Alchemy Edina?s A10, A20 and AStrong classes.

PYL Series: Joseph Dorey

Mon, 28 Jul 2025 23:34:03 GMT

PYL Series: My Story
by: Joseph Dorey

Passion, discipline, positivity, work ethic. These are characteristics that drive me through life and help me to Pursue my Personal Legend every day. My life?s mission statement is to strive to be the best I can, and empower others to do the same. Motivating others to achieve their goals will ultimately help me to accomplish mine, which is influencing positive life change.

My story begins as an aspiring athlete wanting to play college baseball and basketball. I loved the feeling of working hard, competing, and leading a group of my peers. On January 18, 2011 everything changed. I tore my ACL and my dreams began to dwindle. Determined to make these dreams a reality, I worked harder than ever to rehab and become better. When tryouts rolled around later that year I was ready. I had an impeccable tryout, but disappointment struck again. I was not chosen. After that disappointment, I realized that I failed to reach my goal. But through that failure I found a new passion for hard work and improving myself. I looked back on all that I accomplished during that time and vowed that from that day forward, I would bring that passion and drive to everything I do.

Discovering training was my next love. It consumed me completely and no one could take it away. It took discipline and hard work, and it filled the competition gap that was lost after my injury. Night after night, I found myself reading CrossFit articles and watching YouTube videos of athletes with stories similar to mine. I had discovered my new passion, and ultimately what I wanted to do in life.

I loved fitness so much, that I began to train peers at a young age. Seeing the positive life change that I was making in their lives fulfilled my life. Leading, teaching, coaching, and motivating were things I loved when I played sports. Training people gave me the opportunity to do just that.

I never realized the impact I was making until I received a letter from a friend of mine. It said, ?Joey, thank you for taking interest in me and motivating me to not only improve my health, but my life. I was done with life before you came into it and was often ready to give up. I was in a dark place, and I can honestly say you saved my life. I have lost 40lbs and have a new passion for life. Looking back, I cannot believe that I wanted it to end. All I can say is thank you.?

This revealed the power that fitness has and how incredible it was to be a part of it. I will never forget that moment because those are the stories that I live for.

Here at Alchemy, I am home. Whenever I walk into the studio I feel more alive and free than ever. I feel like any negativity that the outside world has cannot touch me. I often find myself sitting in the studio during off hours because I crave the serene free feeling. When I walk out of the studio, I know that I am a better man than when I walked in. Being a part of the positive life change that takes place at Alchemy is the biggest blessing in my life. If you notice that I cannot stop smiling when you see me at Notheast, it?s because in my mind, there is no better place to be. I am living out my dream whenever I am there.

Taking Alchemy with me in every situation has completely changed my life. I am currently Pursuing My Legend with my sister and helping her adapt healthy lifestyle changes. Seeing her growth continues to motivate me in my own fitness walk and fosters the growth of the passion I want to bring to coaching every week.

Alchemy is a special place, a special community, and an unbelievable life experience. Although I didn?t become a professional baseball player like I wanted to when I was young, I get to do something even better. I get to be a part of life change and help make our community feel more alive through passion and positivity. My love is deep for our mission and my passions are vast for you. Seeing your legends pursued and goals accomplished fuels my passion and joy in life.

Joey is a Coach at Alchemy Northeast. He loves jamming to country music and in the summertime, you can find him on a boat (#MNLakeLife). He loves to travel and has never seen a Corgi that he didn?t like.

Why I Alchemy: Erin Jones

Mon, 28 Jul 2025 23:34:03 GMT

Why I Alchemy | by: Erin Jones

I?d been a member of the same gym for as long as I can remember. My mom, my dad, and all three of my siblings belonged to the same one, too. It was really all I knew in terms of staying fit and exercising and it never really bothered me. That is, until recently.

Although I had been an athlete all through high school and a bit of college, at 26 any fitness regimes I had learned at the ripe old age of 16 had all but faded away and I often found myself wandering helplessly around the gym. On a good day, I ran on the treadmill, maybe got in a few sit-ups or two, fumbled around on a few weight machiens, and then called it quits.

I wanted someone to tell me what to do, how many times to do it, and when to do it. So, last summer, at the same gym, I somehow found myself paying a good chunk of money for a half hour personal training session once a week. I told myself, ?You need to invest in yourself. This is what it costs to be healthy. It will pay off eventually.?

Fall came. And then winter. And I wasn?t noticing a difference. And I don?t mean just physically-mentally too. I was bored, uninspired, and not the in-shape person that I really wanted to be. On top of everything else, I had really taken advantage of the good food that the holiday season brings. My body was feeling it. And when I say feeling it, it was feeeeeeling it. My clothes were tighter, my mind was foggy, and my skin and outlook on fitness were the same incredible shade of blah.

Then, one night in early January my friend texted me asking if I wanted to do a free week at Alchemy. YES. I was desperate to do anything to get my body moving that didn?t involve a dark and robotical gym. Besides, my Spotify playlist was getting old and repetitive anyway.

Our first class was an A10 and it was hard. It was a pull-up and burpee day and I just about died.

But for some reason I wanted to come back. And I did. Again and again and again until my free week was over. I knew I had arrived at a crossroads-I had to decide if I wanted to keep my gym membership and let Alchemy be a hazy memory or ditch the gym and join a place that had brought my dull, January self back to life. Clearly, a difficult choice!

Surprise. I joined Alchemy and I am so happy with my decision. The community it provides is infectious and both the instructors and the members are inspiring. The music is always good (so long, old Spotify playlist!) and I never leave feeling like I just went to the gym to stare at a pair of dumbbells. Alchemy has pushed me to do things I would have never pushed myself to do at my old gym. Now, I am working towards a full pull-up and can make it through quite a few burpees without feeling like I want to pass out (baby steps, people).Maybe I am selling myself short, but there?s something to be said about working out with others who are passionate and invigorated by life.

To me, the physical fitness aspect of Alchemy is merely a bonus. What has really made me fall in love is the magical, happy, shiny feeling it has given me. I look forward to every class when I arrive and leave every class looking forward to whatever life has to throw at me. I will probably always find a way to be active, whether that?s at a gym, running outside, or doing yoga, but the feeling that Alchemy has given me is a rare one and I?d be a fool to ever want to give that up.

Erin is an Alchemy Member and all around rockstar. No matter how busy her life is, she?s pursuing her legend each and every day. Want to workout with her? Catch her crushing it at Alchemy Highland Park ? we bet she?ll be happy to share her buddy passes with you!

March MAXness

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

You?ve probably heard of March Madness: the term commonly used to describe the NCAA Basketball tournament, which goes on endlessly and which causes millions of people to fill out brackets, and which almost always includes the University of Wisconsin late into the tournament. One characteristic of basketball games during March Madness is that the final minute of each game takes 10-20 minutes to elapse due to the rules and strategy of basketball ? replays, timeouts, overtimes, will it ever end?

We?ve put our own little spin on said term ? March MAXness. The one and only, going on six years strong, with a slight change for 2021. For every workout during the month of March, the beginning and final 60-seconds of each workout will be a single modality sprint; one movement, as many reps as possible. Consider it our way of testing you physically and mentally, just like the Big Dance, every single time you come into the gym. How many reps CAN you do when you?re fresh, and just how many reps CAN you get done when you?re exhausted at the end of a workout? We know, as Alchemists, you love to push yourself. That final 60-seconds? It will feel like the longest of the entire workout. Can you take it all the way to the end and get that ?W??

Even better still, as athletes you will get the chance to repeat each week and test your limits, should you feel the urge to try. Each day of the week will have a consistent movement:

March MAXness Movements

Mondays ? Box Jumps (Anywhere Athletes: G2JT)
Tuesday ? Snatches (alt)
Wednesday ? Squat Throws (Anywhere Athletes: Thrusters)
Thursday ? Pull-ups (Anywhere Athletes: Sumo Deadlift High Pulls)
Friday ? Burpees
Saturday ? Jumping Lunges
Sunday ? Push-ups

Click here to download trackers for each day?s movement and see how far you can go.

You ready for the madness?

Pursue Your Legend Series: Simon MacKenzie

Mon, 28 Jul 2025 23:34:03 GMT

by: Simon MacKenzie

For most of my life I?ve had one happy place.

I was born and raised in Montana. When I was a kid I would visit a camp located on Flathead Lake in Lakeside. It was there, on a dock looking out onto the lake where my happy place was found. The views are gorgeous. I remembered being daunted by the sheer scenery that was all around. The massive sky, the picturesque mountains, and great people that were around the area always seemed to encourage me. Everything made you feel like you could do or be anything you wanted.

When my family moved to Minneapolis, I had to leave that place behind. After living in Minneapolis now for 8+ years I had yet to find a spot that could bring about those same feelings.

I feel like you already know where I?m going with this.

My first workout at Alchemy was filled with hesitation, but when my wife and I walked in the door to the Northeast location and saw all the coaches in the building in good spirits, welcoming in every athlete that came into the space, I couldn?t help but smile back. From the ?3, 2, 1, go!? we were in. I had tried a myriad of classes around the city through ClassPass but never in an atmosphere as encouraging, excited, and challenging as this. The music, the movements, the people, all combined into the most fun I?d ever had in a hard workout. We quickly became Members.

When I heard there was a chance to learn more about Alchemy in the A101 course, I felt it could be a great opportunity to get better as an athlete and learn more about what makes this place so special. The A101 class is something I can?t recommend enough. Tyler Quinn is an amazing instructor for all things Alchemy, and being surrounded by a group of like-minded athletes makes the weekend all that more enjoyable. From the group workouts, to the in-depth instruction from Tyler, the history of the company, all blended into one truly awesome weekend.

From there I lept at any opportunity I got to geek out about my new happy place. The coaches are amazing and will always encourage you, the community is filled with determined and inspiring athletes. The workouts themselves challenge you and give you the best sense of accomplishment to help ready yourself to take on anything life throws at you.

I will always love that dock in Montana, but I know that I?ve found my new happy place.

Simon is a Coach at Alchemy Edina . He?s known and loved for his energy in class and the infamous Burpee Wave. If you don?t know what we?re talking about?get in on one of his classes. Sunday Brunch with Simon, anyone? He?s a legend-pursuer through and through, and can always be found in-studio hitting up an A10 or A20 with his wifey.

Where the Magic Happens

Mon, 28 Jul 2025 23:34:03 GMT

by: Laura Meyer
photo by: Alexa Kay Photo

We all have an Alchemy workout that is eternally burned into our memories. Whether it?s because it was the day you finally nailed the 24? box jump or the day you didn?t think you could possibly do one more push-up. Mine falls somewhere in between. The burpee-hang-cluster-pull-up one ? you remember this one, right? The impossible to finish, can it be this insane, is this the day I lose all the skin on my palms, and who invented burpee hang clusters anyway, one? (Thanks, TQ.) The reps go something like, 21-18-15, so on and so forth. I have tackled this workout 3 times now, and I remember each time vividly. The first two times, I finished at exactly the same point. I?m not exaggerating, not one rep more or less ? exactly the same. There was enough space and time between these two workouts that I thought I should have pushed along a little farther. I remembered feeling frustrated, a little defeated, and questioned the strength I thought I had gained.

This workout snuck up on us again on a Friday a couple months back, and biting back my initial dread, I decided I wanted to take a stab at it again. I wanted to clear the sets of 12. I was determined to get further than I had before, even if it was a margin of a few reps. An achievable goal, albeit a difficult one, I reassured myself. The workout began, and I had to enter that place where you aren?t thinking anymore ? chest down, pick up the weights, squat, press, go. Find the bar, chin up, come down, repeat. And on and on and on. At one point I looked around the room and it was all-out mayhem ? every single athlete pushing as hard as they could to conquer this insurmountable task. 20 minutes whittled away, and as we were coming up on the last minute, Coach Scott approached me and shouted, ?Are you going to do it?? Do not look at the clock, keep moving, faster faster faster. With 18 seconds left, I cleared the sets of 12, and hung onto my torpedo to knock out some swings before the buzzer signaled the end.

To some folks, getting 18 seconds further in a workout probably seems absurd. 18 measly seconds, what?s the fuss? Ask any runner ? 18 seconds; hell, 3 seconds ? is an enormous feat. Those 18 seconds indicated to me that I had become stronger. That I could move my body the tiniest bit faster, string together pull-ups more smoothly, and not give in when my body was screaming at me to stop. As athletes, this is the sort of thing we thrive off of. These significant moments that make us feel more capable than ever before, where we can tangibly feel our strength. As a coach, I live for these moments. Watching a Member get their first un-banded pull-up never fails to make me choke up. Hearing someone say, ?I?ve never used a 25lb torpedo for a whole workout, but I just did it today.? When back squat day in AStrong turns into PR city, forget it ? there is nothing cooler.

Progress can feel slow. There will be times when you are sure you have plateaued, and can?t quite push past the block. There will be hard workouts, and even harder ones, and yeah; it can be frustrating as hell. Sooner or later (if you haven?t already), you will probably hit this point. Don?t give in. Keep pushing. Don?t back down from the shit that scares you or an A20 that could defeat you. Little by little, you will grow stronger, and I promise ? that?s where the magic happens.

Keep pushing, every damn day. 365 days means 365 opportunities to crush your goals. Ready to go all in and make the magic happen? Membership is a click away. Your first month is just $95 with the code FIRSTMONTH ? your Legend awaits.

Laura is a Coach and Operations Lead at Alchemy North Loop. When she?s not working she?s making breakfast food, killing the meal prep game (seriously, check out her Instagram ), or training for her next half marathon. If you haven?t taken one of her classes, you need to get in and see what you?re missing!

A101: The “Why”

Mon, 28 Jul 2025 23:34:03 GMT

by: Noah Huisman
photo by: Athena Pelton

If life is a book, A101 marked the beginning of a new chapter. I entered the weekend, a washed-up former athlete who had lost his ?why.? And I left feeling like Fawkes ? a reborn phoenix rising from the ashes, ready to write my next chapter (shout-out to all my fellow Harry Potter nerds out there). You see, for years, why I worked out was driven by the sports I played. As a scrawny kid appropriately nicknamed ?Slinky? by his grandfather, I constantly worked to be bigger. Faster. Stronger. That was why I worked out for most of my life (that, and to try and keep up with my juggernaut of a brother). But three years after my football career was over, I found myself with a reconstructed shoulder and a litany of other bumps and bruises ? falling into fitness monotony and lacking a sense of direction in my workouts. You could find me waddling in and out of Alchemy classes, strolling by without a why to truly push me through the gauntlet of an A20 riddled with movements I?d rather not do once, let alone 7,000 times (?burpee hang cluster).

But A101 changed that. It revived my ?why,? and restored purpose to my pursuit of a healthy lifestyle. It reminded me why working out diligently is, and will always remain, an important part of my life. It reminded me why I started coming to Alchemy in the first place. It enlightened me on why TQ concocts the workouts we grind through on the daily. And it solidified why I will continue to be a loyal patron of Alchemy ? where fitness and friendship create an ethereal blend of science and magic fit for mystics (or, should I say, Alchemists).

I?ve found that, in life, finding these whys and anchoring myself in this renewed sense of purpose provides the perfect spark to set my soul aflame. A101, and the whys it dropped on me, were no exception. So now? I?m still a washed-up former athlete. But that?s fine by me. Because, in large part due to A101, I found my ?why? again. I suggest you give it a shot.

Be well, my fearless friends. You?re more inspiring than you?ll ever know.

Recovery Game Strong

Mon, 28 Jul 2025 23:34:03 GMT

by: Konnor Fleming
photo by: Athena Pelton

I want you to imagine something for me. I want you to imagine it?s 8:00AM Sunday morning. You?ve just woken up, turned off your alarm, thrown the sheets off your body and slowly made your way to a seat on the edge of your bed. Letting out a big yawn, you get up out of bed and make your way into the kitchen for your cup of morning coffee. Making your way over to the kitchen table, mug in hand, you sit down, take that first sip?and in that moment, life is good. And then, all at once, it hits you.

?Holy s*** ? I am sore!?

We?re talking everywhere; your quads are blasted, you can hardly lift your arms above your head, your abs are sore to the touch. You name it, it?s sore. And now you find yourself in a bit of a conundrum. What about the AStrong/A20 combo you were planning on today? How will you make it through class? What are you to do?

Here?s a hint: rest.

At Alchemy, we have guidelines around the frequency of training that we advise our athletes to follow. As a general rule, we advocate for 10-20 minutes of vigorous exercise 3-5x per week.

Two of those numbers should come as no surprise ? A10 and A20, anyone? ? while I?m hoping the other two turn on a bit of a lightbulb. In particular, the significance of those other two numbers is this:

Three is not equal to seven. Neither is five. In fact, both are less than seven.

Now, I was a Psychology major in college so someone may have to check my math on that, but I?m pretty sure that checks out. And it?s really, really important. Rest days are a necessary part of training. As a matter of fact, rest days are a beneficial part of training. Without getting too far into the weeds, your muscles and nerves and bones and connective tissues need rest to rebuild. In doing so, they rebuild stronger than they once were. (Want to make it happen even faster? Get yourself some SFH Recover and Fish Oil next time you?re in studio!) That can?t happen when your body is subjected to rigorous physical activity day in and day out.

And hey, look, I get it. This is much easier said than done. As a matter of fact, I?ll tell you candidly that I have trouble abiding by these guidelines myself. Despite my best intentions, there always seems to be something that gets in the way of my planned rest days.

?I mean, I always take class on Wednesday afternoons,? I tell myself.
?Absolutely, I?ll come take 5:30 AM with you!? I promise.
?That workout looks so fun! I can?t miss that one,? I say.

And while all of these are valid reasons to want to get into the gym, none of them invalidate the importance of rest days. At the end of the day, rest equals recovery, and recovery is the key to making consistent progress.

So what do you do on the other days? Recover, physically, mentally and emotionally. Enjoy time spent outside of the gym. Do something you love. Go for a walk with your friends. Volunteer in your community. Let yourself get into that Netflix show you?ve been meaning to check out for so long. Play a round of golf with your college buddies you haven?t seen in a while. Live your life. Pursue Your Legend.

I get that it can be frustrating to miss days. I get that all your friends take class on certain days at certain times. I get that the fear of missing out on a really good workout is real. But here?s the thing: there will always be more A10?s. AStrong will continue to exist. The 9:30AM class will still be there next week, and it will still be there the week after that. We pride ourselves on always being available for you ? Alchemy 365 ? to come in and crush class. But understand that sometimes, time away is a good thing. Sometimes, time away is what you need.

Sometimes, you just need to rest.

Feeling sore for days? Feeling lethargic after a big AStrong workout? SFH Recover and Fish Oil will help. We also carry the plant-based protein, Sunwarrior! Available at all Alchemy locations ? and we promise, you don?t have to grab 50lb Torpedos or do pull-ups band-free to benefit from it.

Konnor is a coach and Director of Product Development at Alchemy. The programming we do day in and day out? He?s on it. He?s guaranteed to make your day, and we?re not just saying that ? he?s known for his inspirational cheers during his classes. In his free time you can find him singing with his a cappella group, living it up on the softball field, or chowing down at Chipotle.

Why I A101: Brady Caviness

Mon, 28 Jul 2025 23:34:03 GMT

by: Brady Caviness
photo by: Laura Rae Photography

The Alchemy 101 seminar was well worth my time and money. A lot of my previous training came through sports and through coaches teaching me how to lift weights and exercise. When I took A101, I learned that a lot of my lifting form was incorrect. This is where the one-on-one coaching came in handy! Every one of the Alchemy coaches helped me out in one way or another and genuinely wanted to help me get better ? in all aspects, but especially with my squatting and deadlifting.

The seminar also helped me understand how each Alchemy class type ? A10, A20, APulse, AStrong and AFlow ? can help me become a more well-rounded athlete. I had typically stuck with A10?s, but soon after A101 I participated in my first AStrong and I really enjoyed it. Right after that, I participated in my first A20. In both of these classes I was able to immediately take what I learned over the weekend and apply it to my workout ? and all workouts after that.

Another really important part of A101 that people might not realize when signing up is that you get to meet so many new people. When I first started Alchemy, I really only knew a few people and didn?t know any of the coaches. After just two days at A101, I felt so comfortable asking any of the coaches for help, as well as talking with the other athletes. Right away, the experience made it easier to ask for help and to enjoy workouts as a group.

Overall, A101 was a great experience and I would recommend it to anyone and everyone that goes to Alchemy. Make the most of your experience!

Why I A101: Molly Huggins

Mon, 28 Jul 2025 23:34:03 GMT

Alchemy gear in Antarctica?legendary. Let?s start by saying this was the most life-changing and amazing trip I?ve ever been on with Woodchuck. Antarctica changed my life.

We hung out with 100 different climate change leaders, scientists, explorers, and bad ass business people ? with no connection to the digital world for 2.5 weeks. They were some of the world?s smartest and most game-changing humans. Humans that pushed me to achieve things greater than I could have ever dreamed.

I learned how to truly disconnect ? it is the only way to connect. Completely checking out, to fully check into yourself. Looking deep down to see what you?re really capable of. Who you really are. Your mind is the only thing that will ever stand between yourself and the impossible.

We planted a tree on our way down to Antarctica on the southernmost tip of South America and locked in our final continent of planting a tree!

This journey and through our ?Buy One. Plant One.? program, has brought me to all 7 continents, working to reforest the world. To do something positive. And this is just the beginning.

We?ve planted over 1,000,000 trees across the planet to date with our amazing partners and are committing to plant over 10 million trees in the next 2 years. 7 continents is just the beginning. Planting on mars with Elon Musk is next.

The event will feature remarks by myself and other businesses and free tree planting kits shipped to your home.

Keep kicking ass and changing the world? it starts with us.

PYL Series: Ben VandenWymelenberg + Woodchuck USA

Mon, 28 Jul 2025 23:34:03 GMT

Alchemy gear in Antarctica?legendary. Let?s start by saying this was the most life-changing and amazing trip I?ve ever been on with Woodchuck. Antarctica changed my life.

We planted a tree on our way down to Antarctica on the southernmost tip of South America and locked in our final continent of planting a tree!

This journey and through our ?Buy One. Plant One.? program, has brought me to all 7 continents, working to reforest the world. To do something positive. And this is just the beginning.

The event will feature remarks by myself and other businesses and free tree planting kits shipped to your home.

Keep kicking ass and changing the world? it starts with us.

#LifeHacks

Mon, 28 Jul 2025 23:34:03 GMT

by: the A-Team
photos by: Athena Pelton

This community has been kicking ass in A10s, Squat Series, life in general, you name it. April is Stress Awareness month and we?re paying extra attention to the wear and tear that you may be experiencing. The A-Team is here to share our top #lifehacks for managing stress ? because helping you Pursue Your Legend day in and day out is what we do.

Meditate?then have a dance party.
?Peter, Coach at Alchemy Highland Park

Exercise. Make your bed. Make a list of to-do?s and things that need attention. You don?t need to solve them right away, just list them out.
?TQ, Chief Talent Officer and co-founder of Alchemy

Snuggle with a dog. Or go on a hike?preferably in the mountains?with a dog.
?Kai, Coach at Alchemy Edina

Sing ? for people as part of performance, or just belting it out in your car for no one else but you to appreciate.
?Konnor, Coach and Director of Product Development at Alchemy

During your daily showers, put the cold water on for 1-3 minutes. This can reduce the stress hormones in your body, jolt your immune system, and it makes you feel kind of badass after it?s over. Also, volunteer! Sometimes stress comes from focusing too much on yourself and what is happening to you at the moment. Take a step back and get some perspective by helping and being a blessing to those in need.
?Sheila, Coach at Alchemy North Loop

Take a quick run outside to reset. Or a good old fashioned workout if you live in winter year round.
?Jalisa, Coach and GM at Alchemy Northeast

Kick tires and light the fires. Stressed? Good! Crush the stress and make it run away scared.
?Ross (the boss), Coach at Alchemy Edina

Run. It?s cathartic. Do it without music so you can focus on your breathing and you can reset. Then get a full night of sleep!
?Colleen, Coach at Alchemy Highland Park

Take a hot salt bath. Light candles and put your phone far, far away. Then take an A20 in the morning!
?Laura, Coach at Alchemy North Loop

Read. Let your mind get lost in a good story and relax. Preferably in a nice, hot epsom salt bath.
?Katrina, Coach at Alchemy Highland Park

Listen to (or see!) live music.
?Katy, Coach and Marketing Manager at Alchemy Highland Park

Go on a long walk without your phone. Read a book, exercise, laugh (cheesy, but duh).
?Hannah, Coach at Alchemy Northeast

Disconnect. Turn off your phone, get away from laptops and devices. Then take some personal time to do something alone! Coffee shop and read, movie alone, dinner alone, workout out.
?Jennifer, Coach at Alchemy Northeast

Listen to your body. If you need to move, workout. If you feel the need for stillness, curl up with a book and just let yourself be for a while.
?Becca, Coach at Alchemy Edina

Power clean for 20-30 minutes. There?s something soothing about making your space nicer. Play the ? Chill-Hop ? playlist on Spotify. And my personal favorite: watch Forgetting Sarah Marshall, it always works for me.
?Simon, Coach at Alchemy Edina

Move. Get your body in motion ? it?s the key to setting your mind free. Whether that?s Alchemy, running, rowing, anything that involves working hard. Your endorphins will start firing and you can escape the stress.
?Joey, Coach at Alchemy Northeast

Take a long run outside or hike (with a dog).
?Kristin, Coach at Alchemy Edina

Clean and cook or bake. It gets your mind set on something other than your stress and you feel fresh (or full) after!
?Sam, Coach at Alchemy Northeast

De-stressing comes in all styles, in all ways. We love you. We want you to succeed. We?re here to help. PYL, all day and every day.

Why We ARun

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn
photo by: Laura Rae Photography

One of the best things about Alchemy is how much bang we all get for our buck. The business model has been forged through trial and error, and through various degrees of experimentation and yielded a product that is not only highly effective, but highly efficient too. What I mean is, when you train at Alchemy, you learn very quickly that in a relatively small room, which is relatively spartan, and with one or two pieces of basic equipment (or none), and with fifty minutes of focus, you can attain a level of fitness most people only dream about. This is part of the magic. It?s not just about getting results, it?s about getting results in a time frame that is practical and without risking injury.

The results we can confidently offer our clients range from strength, to cardiovascular conditioning, to flexibility, and even into coordination and balance. If you?ll bend just a little with me, you?ll even agree that we provide results inside the brains of our athletes, who grow more confident, proud, self-assured through our community and programming.

Nonetheless, we know that along the way, even our most loyal and dedicated athletes will be drawn toward some other shiny object in the fitness world, and while we fully believe in a consumer?s right to eat Peanut Butter Perfect Bars one day, and Coconut Almond the next, we want to do all that we can to keep you engaged and in love with all things Alchemy.

So, to keep people focused and plugged in, we started to offer specialty programs that lasted a finite period of time, and which allowed athletes to take a few weeks to specialize their training in an effort to increase their general fitness. What I mean is, athletes who want to get stronger can join our four-week strength series, which isolates movements, and implements and rep schemes guaranteed to help, and then return to their A10/20s with more power, and a fresh mindset. Since inception, we?ve run strength series, squat series, yoga series, pull-up clinics, push-up programs, and even run short events helping people prepare for golf season.

Among the very best of our specialty programs, however, is the one that actually takes you outside the gym, and lets you pound the pavement: ARun .

Let?s face it, whether you?re in Arizona or Florida where you likely take beautiful weather for granted, or Minnesota, where at this very moment, on April 16th, you are shoveling your car out of a snow cave made by passing plows, you?ll likely enjoy an opportunity to spend time outside when the sun is shining, and the air is sweet.

ARun is our specialty program that allows athletes to take four weeks and specialize in sprinting and longer distance efforts, outside the gym. Just as our strength series isn?t going to (nor is it intended to) turn an average athlete into a house lifting, car pulling strongman competitor, our ARun program is for everybody, regardless of experience and regardless of your interest in running ultra-marathons, or simply challenging yourself in a way you normally wouldn?t. All athletes across that spectrum can run with us and get better with us. And if you?re at home using Alchemy Anywhere , or in our studios, always remember that it?s not only acceptable, but smart, to take some time throughout the year to step into something new? so long as you never forget about us, and come home to us when you?re done.

This spring, ARun with us . Recharge your mind. Change your body. Increase your fitness. We?ll always be here when it?s over.

Tyler Quinn is a Coach and Co-Founder of Alchemy. In his spare he enjoys reading, gun-slinging, jiu-jitsu, and playing with his Golden Retriever, Fletcher.

PYL Series: Forage Kombucha

Mon, 28 Jul 2025 23:34:03 GMT

by: Hedi Moussavi, Partner at Forage Kombucha

I?m huffing and puffing, out of breath after a long run and outdoor workout at UW-Madison?s Marching Band Practice Field. I look down at my little Jack Russell Terrier, Junior, to acknowledge the end of the workout and run. ?That?s a Good Boy!? I say, as he looks up at me, smiling and panting while we walk past the sail boat docks at the UW Memorial Union Terrace (aka the Terrace). It was summertime vibes in Madison; perfect afternoon weather, blue skies, warm sunshine and a mild summer breeze cooling the sweat off my face. It felt like heaven on Earth that day.

If you?re familiar with UW-Madison, then you?ll know that the Terrace was undoubtedly bumpin?. College students drinking brews on the lake, the infamous Terrace chairs everywhere, sailboats off in the distance and the sounds of laughter surround the scene as I take a deep breath to soak it all up. ?Finally!? I think to myself, as the long winter ended and summer began (mother nature seems to forget autumn and spring from time to time in the Great North). Junior and I continue walking towards the heart of the Terrace, and we post up near the water fountain to cool off and hydrate.

Staring off into the distance, and in my own world, I snap out of it as someone unexpectedly taps me on my shoulder. It was a guy I barely knew at that time, Doug.

Doug: ?HEDI! What?s up man??
Me: ?What?s up? How have you been??
Doug: ?Just got cleared to workout after my shoulder surgery? can I workout with you sometime??
Me: ?You think you can keep up with me?!? Super bro comment, I know.
Doug: ?I?ll try my hardest.?

That hit me. That was the perfect response. One of the core values that I respect more than anything. ?I?ll try my hardest? is an acknowledgment that I may not be perfect, but I will give it my all, until my last breath. So how could I possibly say ?No? to Doug?

Doug with Me and my late dog Junior

The Origin of Forage

Doug and Henry were recent graduates of UW-Madison. After leaving Madison for a few years, the two best buds came back to their alma mater to open up a cool restaurant called Roast Public House in the heart of State St. on UW-Madison?s campus. I was a graduate student when I met Doug and Henry, and lived just steps away from their new restaurant. We spent the summer working out at the UW Marching Band Practice field, and during that time we sweat together, we laughed together, we pushed each other to be our very best, and through that hard work and perseverance, we developed a close bond.

Not long before we met, we were junk food eaters, we were soda drinkers, we drank our fair share of alcohol, we were completely oblivious to the power of healthy food consumption and its short-term and long-term benefits. Information on food and health was not as pervasive during our childhood, nor was it readily accessible for our parents as it is in today?s high-tech information sharing world. As we got a little older, our bodies weren?t recovering as fast as before. Compound that with a tough week of work and school, the stresses of daily life, a strict workout routine, and we found ourselves lethargic and unmotivated. So we focused on natural foods that were dense in nutrients, and witnessed the immediate positive impact food had on our physical and mental health.

After completing my dissertation, I moved to Minneapolis for work. Doug and Henry continued their partnership by opening Forage Kitchen, the first fast-casual, health conscious restaurant in Madison, WI. The main goal of Forage Kitchen is to provide healthy, local, mostly organic, affordable and delicious salads to the community. The menu is based on the foods that we were already making at home, so it was important for Doug and Henry to share with others. After two years of establishing Forage Kitchen as a staple in the Madison Community, Doug and Henry decided that they wanted to do more with Forage. They wanted to make a large-scale change and provide healthy options to a wider audience!

Doug and Henry at Forage Kitchen

Doug and Henry turned to kombucha due to their personal love for the product and the amazing experiences they had with it. They began drinking the beverage regularly as a soda substitute because of the taste, the effervescence and purported positive health impacts. They desired to create a Kombucha that?s more affordable and accessible, but never sacrifice quality. They wanted their kombucha to be incredibly convenient, sustainable and always ethical. They wanted kombucha in a can ? making it one of the first canned kombuchas on the market.

When Doug and Henry were in the process of developing the Forage Kombucha business plan, they reached out and asked me to join the team. They have an inherent trust and belief in me, we share the same values, and we desire to make a change in the current food and beverage world.

Doug and Henry: ?Let?s blow this thing up!?
Me: ?Done.?

It was as easy as that. I didn?t have to think twice. To have the opportunity to own my destiny, to team up with Doug and Henry (two incredible people with the best of intentions), and being naturally aligned in the Forage vision ? it was a no brainer.

One lesson that I learned from my friendship with Doug and Henry is to have an open heart, to be present and capture the small moments. In these moments allow yourself the space and freedom to grow, because change is the only constant. If you embrace change and interruptions in your life, it might change your life trajectory for the better, just as it did mine. I?m forever grateful that Doug interrupted me that beautiful day, because little did I know at that time, that the guy I barely knew, would soon become my brother. Not even a full five years later, Henry, Doug and I seek to accomplish so much with Forage as we push for a healthier and more accepting world. The future is unpredictable, but we can change, and we can improve if we try our hardest to pursue our legend.

Hedi is a Partner at Forage Kombucha and enjoys spending his free time reading, writing, working out in the sun, meditating, and spending time with his family, friends and two dogs.

Why I Alchemy: Cara Gulbronson

Mon, 28 Jul 2025 23:34:03 GMT

by: Cara Gulbronson

I am podcast listener, Netflix watcher, brewery frequenter, non-profit worker, adventure seeker and member of Alchemy. I was a dual sport athlete my whole life and decided what?s one more so I joined the lacrosse team my freshman year of high school. I then played four years of college lacrosse, two years at Colorado State University and two years at the University of Minnesota (go Gophers), and loved every minute of it. I also loved having a coach to tell me what to do, push me to my limits and encourage me through a work out, practice or a game.

After graduation, life grabs a hold of you and doesn?t let go. Things like working out and food prep go out the window when you have work that never ends with long hours ? not just your 9-5 stuff ? and overall just less time for yourself. I fell into a cycle of being exhausted from work, heading to a fast food drive thru and ordering something, or was often traveling for work where those were my only options. The very little spare time I had was spent playing catch up on errands, cleaning and other ?adult? things. Working out was at the bottom of the to-do list as other items were a priority. Exercising would not even make the list most days.

This cycle was daily and nothing could motivate me to break it. I hit a low point I had not felt before. One lacking motivation, confidence and not recognizing who I was in the mirror physically, mentally and emotionally. I knew I needed to make a change. I tried the gym in my apartment building where walking on the treadmill and a couple sit-ups and push-ups was as far as I would get. Going for walks after work and other gym memberships left me feeling uninspired and with a lack of direction. I would dread doing any of these workouts and was struggling to find an exercise routine that I actually looked forward to or really enjoyed.

I had been living next door to Alchemy North Loop for a year but never stepped foot inside until I moved all of six blocks away. I finally stepped foot inside after much convincing by two friends from college. Needless to say, I was in the worst shape of my life, had hit some lowest lows in 2017 and lost any motivation to move my body. I was terrified and had absolutely zero confidence to complete the workout, but I was in it for the brunch after and spending time with my friends.

My friends reassured me that there are modifications, different boxes, weights and bands to help me with the workout. There would also be a coach to direct me through the movements and tweak my form as needed. They also told me I had to raise my hand when asked the famous question at the beginning of class, ?is this anyone?s first time to Alchemy?? My hand went up slowly and hesitantly but was welcomed with a round of applause.

Needless to say, I not only survived my first A20 but I was hooked. I had started my free week that day and went four more times during that free week. I needed two full days to recover from the soreness, that good kind of soreness from my first class, but then I was back at it and haven?t looked back since. I have been a member since September of 2017 and this was the change I needed to break the cycle I had fallen into. I finally found a workout I love, look forward to and truly enjoy. In January of 2018, I took it one step further and joined the Alchemy 365 Challenge that kick started a lifestyle change and how I viewed food. I learned what my body needs as fuel and what my body does and does not process well. I learned recipes and habits from this challenge that I still incorporate and use today.

I have to take a moment to mention this incredible community. The coaches and athletes make you feel welcomed. Not only welcomed, but also genuinely cared about; what you do, who you are and not just how your day was but how life is going. I am grateful for this community and to be surrounded by kick ass people. Why I Alchemy, you ask? I Alchemy for AlcheME. This is 30, 40 or 50 minutes dedicated to me, myself and I to let everything, stress, work, anxiety and more, go and leave feeling strong AF. I walk out of Alchemy with a clear mind feeling sweaty (I mean sweaty), inspired, accomplished and feeling alive.

Cara is a grant and development project manager with the United Healthcare Children?s Foundation where she awards medical grants to kids for their medical expenses. You can catch her in the afternoons at Alchemy North Loop, on her rollerblades, trying a new restaurant or at a brewery playing games with friends.

Why I Alchemy: Chelsey Larson

Mon, 28 Jul 2025 23:34:03 GMT

by: Chelsey Larson

April, 2013: I?ll set the scene. I?m a junior at the University of Minnesota. Living in a house with 6 of my best friends. Sleeping in for my early 11:15am Business of Sport class. Eating Panda Express for lunch, maybe Taco Bell but probably Wendy?s for dinner. Thursday? Definitely going to Blarney?s for $3 Long Islands and I?ll spend all my money tipping the karaoke guy to move up in line. Then we?ll probably get Mac N Cheese pizza or McDonald?s on the way home. Not a damn care in the world.

May, 2013: My life will be altered forever. One of my roommates had studied abroad for the semester, and some random girl from Craigslist moved in. Ellen stayed to herself most of the time and try as I might, I couldn?t get more than small talk out of her. Until one day, one of my roommates read Ellen?s Facebook post about how at 21 years young, her kidney transplant had failed and she was on dialysis. A college student, just like me, with a completely different life. Every other night, for 4 hours at a time, she was hooked up to a machine that was keeping her alive. Forget about the time commitment and the plans she couldn?t ever make, dialysis is a very draining experience and no way to live at all ? it is simply a way to avoid dying.

The moment my roommate read Ellen?s Facebook post, my heart seemed to explode inside my chest and I knew in that very moment I would be a match and I would give her my kidney. I knew this because exactly 2 years prior, my aunt gave her kidney to a stranger from her church without hesitation. Long story short, 2 years later on May 29 , 2015, I gave Ellen my kidney without hesitation.

In order to donate a kidney, you have to go through some pretty thorough tests to see if you are physically healthy enough to donate. I really don?t know how I was. I absolutely hated anything that involved cardio (why I play golf) and by a miracle, I completely changed my diet within weeks of my meeting with a nutritionist at the transplant center. I was at my heaviest and decided I had had enough. I did a 24-day challenge (which basically means you eat healthy for 24 days) and day 24 just so happened to be that meeting with a nutritionist to see if I had a healthy enough diet to donate. Since then, I?ve dropped 30 pounds (plus or minus a few because I?ve since discovered that caramel m&ms exist) and the life change was just beginning.

When my cousin, Hali, became a coach at Alchemy I thought to myself, ?Oh that?s nice, but you?ll never see me at your work.? I told her many times I would try my first week, knowing full well IF I ever went to Alchemy for the first time, it would be my last. Now I am an avid 7am A10er and barely miss a day. My first day I could barely get the 15-pound torpedo off the rack, let alone do something with it. I couldn?t do a pull up with less than 5 bands (if they weren?t slipping off my foot and snapping up my crotch & yes that happened) & now I?m a badass and only need 1 band! In the words of Juicy J, bands a make her dance.

I truly believe God put me on this earth so I could help Ellen, and hopefully many others. It is my life?s purpose to show others that you don?t have to be extraordinary to do this. And that applies to both donating a kidney and being an Alchemy member. I am a completely normal woman in her 20s. I am not special, courageous, or brave. God put this on my heart and I listened. And I am 100% healthier after donating.

Alchemy has given me another purpose. Although I would say I?ve always like to help others, Alchemy has forced me to help myself.

An Open Letter to Denver

Mon, 28 Jul 2025 23:34:03 GMT

by: Christy Wright, Alchemy LoHi General Manager

To the community of Denver,

Alchemy is coming. And we couldn?t be more excited.

To some we may simply be a fitness company, but three years ago when we founded Alchemy in Minnesota, we all knew we had big plans for the future ? plans that transcended exercise. We knew we were going to bring this company, whose mission is to help people feel alive, to new locations in Minneapolis and eventually to new markets outside of Minnesota. Now, knowing that our first stop is Denver, and that I have been given the opportunity and responsibility of managing our first Colorado studio, has me feeling lucky, grateful and excited.

This summer, Alchemy LoHi will be opening its doors. We have worked really hard since 2015 polishing our abilities and bringing our mission to life everyday, both in and out of our studios. We strive to be the absolute best in class in customer experience, in hiring and developing the best people in the industry, and in providing undeniable results for our athletes. As we enter a market that holds fitness and active lifestyles among its highest priorities, I?m confident that our approach will resonate with the Mile High City.

For the past three years, I have personally been a part of launch teams for three Twin Cities studios. Along the way I have been fortunate enough to have countless athletes share success stories with me; I?ve celebrated athletes? first pull ups, seen bodies change and get stronger, and minds restored. Friendships and relationships and ? most importantly ? our amazing community has formed, and being a part of it has meant everything to me. All of this is why I am so excited for this new adventure.

Alchemy has a grand vision for where it wants to go, and each and every one of us employees believe in that vision. The next step to making that vision a reality: Denver.

Each set of doors we open represents an opportunity to help even more people feel alive, and creates opportunity for more individuals to pursue their legend.

In the coming weeks and months, we hope you?ll come learn what Alchemy is all about at one of our weekly free pop-up classes ( see schedule here ), plug in to our community, get to know our coaches, consider joining our family with a Founding Membership , and helping us settle in to this next step in our journey.

#PYL,
Christy Wright

Alchemy combines yoga, strength, and conditioning to change the body and renew the mind. A variety of fun and challenging classes can be mixed and matched to meet any fitness goal. We?re opening our first Denver location in the Summer of 2018 . This studio will be in the heart of the LoHi neighborhood. Limited Founding Memberships are now available! Get yours before they?re gone.

Why I Alchemy: Chris Sliwinski

Mon, 28 Jul 2025 23:34:03 GMT

by: Chris Sliwinski

When I was ten years old I was diagnosed with scoliosis of the spine. I have a 42.9-degree curve on the top of my spine and a 37.9-degree curve on the bottom of my spine. I sometimes joke that I am just a little bit crooked. Did I have back surgery? Nope. Did I wear a brace as a kid? Nope. Do I have back issues? Yup. Do I let this slow me down? Nope. However, I have often played it safe?maybe a little too safe?maybe it?s time for something more?

Earlier this year, I moved to the North Loop and shortly after that, I turned 48. I told myself it was time to up my game. After a decade of practicing yoga and still wobbling around in a figure four pose, I decided I needed more. More cardio. More strength training. More high intensity work outs. I am not getting any younger you know. I began researching gyms within walking distance of my new home and kept coming back to this place called Alchemy ? reading about the coaches, the blogs, the community. I was intrigued by the mix of yoga, strength, and intense conditioning. Plus, with a free week to try it out, what did I have to lose? They promised I could ?walk in antsy, walk out feeling more alive.?

I walked into Alchemy on a snowy February morning and inquired about classes. Admittedly a little antsy. Two days later I bundled up and trudged through the snow to my first A10 class. The next day I took an A20. The day after that I took another A20. Then I tried an AFlow. Guess who found herself feeling more alive?

One of the coolest things about Alchemy is that the coaches help with what we CAN do. We often tell ourselves ?I can?t do that.? For someone who says ?I can?t do a box jump,? the coach will say ?you CAN do a box step up.? For someone who says ?I can?t do toes to bar,? the coach will say ?you CAN do knees to elbows.? For someone who says ?I can?t do a pull up,? the coach says ?you CAN do a ring row. Let me show you?? The coaches are highly trained professionals who ensure safety along with scaling modifications for all levels of fitness. And they also happen to be some of the most personable, welcoming, funny, down to earth and all around awesome humans on the planet. What I?m trying to say here, in the words of one phenomenal Alchemy coach? ?YES YOU CAN!? (By the way, the coach I am referring to here is Alex. If you have taken her classes, you know she often yells ?YES YOU CAN! YES YOU CAN!? Those three words always get me to push a little bit harder.)

Why do I Alchemy? Because the community of athletes has welcomed me with gusto. Because I feel physically stronger every day. Because I feel the ?good kind of sore,? especially after a burpee day. Because the calluses on my hands are like trophies. Because I walked into my first AStrong a couple days ago, antsy as the day is long. Barbells are intimidating when one has never been under one! And this lady with the curvy spine walked out feeling a little more alive.

I Alchemy because I CAN. And you can too!

Chris is an Alchemy NOLO Member and an avid dog lover. She recently moved from Madison, WI to the North Loop to be near family ? family and friends (and dogs) are her everything. Seriously, if she sees you on the street with your dog, she will recognize your dog first. Her all time favorite snack: vanilla OREO thins?yes, they are vegan!

365 Challenge Sneak Peek: Vanilla Raspberry Chia Pudding

Mon, 28 Jul 2025 23:34:03 GMT

Recipe and Photos by Laura Meyer , Coach + Operations Lead at Alchemy North Loop

Here?s a sneak peek of one of our brand new 365 Challenge recipes! Our next Challenge kicks off 5/29. Join us in-studio or online .

Makes: 3 Servings
Prep Time: 5 minutes

Ingredients:
1 ? cups chia seeds
3 cups unsweetened almond milk
3 scoops Vanilla SFH , Sunwarrior protein, or Vital Proteins Collagen Peptides
Raspberries and Cashews (optional for toppings!)

Directions:
Add chia seeds, milk, and protein to a large jar or bowl. Stir continuously for 1 minute until incorporated. Cover and store in the fridge for at least 2 hours; it gets thicker the longer you leave it! Alternately, you can divide this into 3 servings and make each pudding in an individual jar. Top with berries and nuts when you?re ready to eat!

A Memorial Day Tribute: That which we do, we do for Them

Mon, 28 Jul 2025 23:34:03 GMT

by Tyler Quinn

Specifically, Memorial Day is a day for all Americans to stop and remember those who have died in service to our country. More generally, it is a reminder to all of us to express gratitude and appreciation to all service members past and present. And lastly, most generally, it is a day for all of us to loosen our grip on the comfort of our own lives, much of which has been provided upon the backs of those same servicemen and women, to do a little sacrificing of our own.

Sacrifice, of course, is simply a matter of giving more than usual, more than is expected, more than you?re comfortable giving, more than you think you can give, so that somebody else either directly, or indirectly might benefit or feel more alive as a result of your effort. Memorial Day is about making a sacrifice, no matter how big or small, to honor those who have made the ultimate sacrifice.

Next to our men and women in uniform, the suffering we all experience at the tail end of an A10 or A20 pales in comparison. And yet, the idea of putting more into your workout seems a fitting way to honor them. After all, isn?t a great deal of military service about physical discomfort? Isn?t it about voluntary discomfort? Isn?t it about courageous people saying to themselves ?I?m going to do this thing, and I know it?s going to hurt, and that it may kill me, but I?m going to do it anyway??

So do the same. And don?t do it so you get fitter, or better looking, do it in honor of somebody else, anybody else, who has made an even bigger, more uncomfortable, scarier sacrifice for you.

This isn?t just about the workout, either. It?s about every posture from standing at attention to your final downward facing dog. Do it better. Be better. And do it in honor of somebody else. After the workout is over, when many people often opt to leave the room a pinch early, stay put. Stay focused. And focus on somebody else. When you take your three breaths to finish your class, take them deeply. Take them with intention. Take them to honor the last breaths given two hundred and fifty, one hundred and fifty, fifty, ten, or even one year ago by somebody you?ll never know, who you?ve never met, but who died for something we all so thoughtlessly enjoy every single day.

Need some inspiration? http://mymemorialday.org/remember/

This year we?re banding together to support the Wounded Warrior Project . Each location will have a donation jar at the Front Desk ? together we can make a big difference. Have a safe and happy Memorial Day, Alchemy.

Tyler Quinn is a Coach and Co-Founder of Alchemy. In his spare he enjoys reading, gun-slinging, jiu-jitsu, and playing with his Golden Retriever, Fletcher.

Why I Alchemy: Teo Baylon

Mon, 28 Jul 2025 23:34:03 GMT

by: Teo Baylon

I became an Alchemy Member in the spring of 2017, after attending one of Peter Spitsnogle?s classes for the first time at North Loop. Coach Brock Severson was also in my class and I admired his effortlessly graceful, endless sets of kipping pull-ups during the workout ? needless to say, I was hooked. I had been looking for a fresh and efficient workout that would challenge me both mentally and physically. I wanted a workout that was offered every day of the week, with class times either late morning or early afternoon to fit my schedule. I also found out Alchemy had a Northeast studio and I loved the idea of another location within walking distance of my neighborhood! Alchemy offered it all ? it was like a perfect match and complement to my fitness goals and workout routine. It was an exciting new beginning for me, full of challenges and a lot of potential.

Then, in the fall of 2017 my husband and I found out that our family would be expanding and that I was pregnant with a baby girl! What an exciting and scary spin to our lives, and my fitness journey. I was going to have a constant and reliable workout partner for 9 whole months. I took this life change as yet another fun and exciting challenge ? because life would be too boring if I could have control over everything.

Time went on, my body changed, and belly grew. Some days have been great, and some have been more slow?but I kept coming back to my favorite A20 and occasional AStrong. I even joked with myself that I had a ?weighted belt? for an extra challenge to my workouts. Who wouldn?t want that?!

I?m now less than a month from my due date and I still do most A20s. I love Alchemy and all the support I get from from both Coaches and Members throughout my journey. And I?m looking forward to the next chapter in my life and getting in more fun workouts at Alchemy!

Teo is a Member and all around rockstar at Alchemy North Loop. The best way to put it: she is fierce and she is a force to be reckoned with, all while being the kindest person you?ll ever meet.

High Reps, High Reward

Mon, 28 Jul 2025 23:34:03 GMT

by: Konnor Fleming
photo by: Alexa Kay Photography

I love the workouts we do at Alchemy 365. Call me biased, but the way our class structures integrate yoga, strength, and conditioning, is ? in my opinion ? unrivaled. Thanks to the functional movement patterns we use and the various rep schemes and time domains we plug them into, I am confident when I walk out of class that I got better in some way, shape or form. Be it becoming faster, stronger, better conditioned, more mentally resolute, or any combination thereof, I stand by our workouts? ability to create favorable adaptation.

And while the workouts do change every day, understandably we still develop favorites. I was a football player and a short sprinter in college so any chance I have to go fast, I?m all about it; if you gave me the option between a workout that features fast, explosive movement with built in rest and one with moderate volume, moderate pace I?ll take the former every time. Some love workouts with a more constant pacing, some gravitate towards a descending ladder that features a gradually increasing pace, and others prefer set time domains.

But through all of these formats, there seems to be one type of workout in particular that gets no love: high volume.

Let?s be honest with ourselves here ? aversion to high volume is pretty understandable. When you look at a workout and see 100 squat throws (or 100 reps of anything, for that matter), it?s pretty understandable to not be the most inspired to attend. Big numbers are daunting; it feels as though there?s no end, there?s concern it will take forever to complete, and the execution of those reps can feel very monotonous.

But here?s the thing ? it?s all of those things that should get you in for that very workout.

Workouts with high reps of a few movements are unrivaled in their ability to build mental resilience. To be able to go into a task ? any task ? and not only attempt it but accomplish and crush it is a skill transferable to all walks of life. In my humble opinion, the ability to respond to adversity is one of the single most important lessons someone can learn. We, as Alchemists, have the opportunity to embrace that lesson together, in our supportive and empowering community, and do so in a way that makes us physically healthier than we were when we walked in?I mean, where do I sign up?

And there are ways to do it, I promise. My absolute favorite high volume mantra is: ?Big sets physically, small sets mentally.? The idea is to keep your body moving through big sets, but think of it as a bunch of small sets strung together. I think you?ll find it will almost always be more mentally approachable, and more enjoyable, than thinking of the set as a single, insurmountable entity.

Take those 100 squat throws from before, for example. By itself, those feel like a near impossible task; most people can?t ? nor would they want to ? do 100 squat throws in row. But I?ll tell you what, I?d bet you can do five squat throws in a row?and with a couple of breaks along the way, I bet you can do twenty sets of five squat throws. And then before you know it, ?I can?t do that? becomes ?I just did that? ?and if there?s a more empowering feeling than that, well, I?m yet to find it.

At the end of the day, there are a million and one excuses to avoid high volume workouts. But here?s the thing: there are even more reasons to take them head on. What these workouts lack in the glam and the glitz, they make up for in the grit and the resolve.

So next time you see a workout with high reps? Make it a point to go. Your whole self ? physically, mentally, and psychologically ? will be better for it.

Konnor is a Coach and Product Development Lead at Alchemy 365 Northeast. He?s guaranteed to make your day, and we?re not just saying that ? he?s known for his inspirational cheers during his classes. In his free time you can find him singing with his a cappella group, living it up on the softball field, or chowing down at Chipotle.

A101: Behind The Scenes with TQ

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn
photo by: Laura Rae Photography

Every single time I finish the A101 Seminar, I am reminded why it is my favorite part of Alchemy 365?s entire business.

We end every 101 the same way, with a round table discussion about fitness, Alchemy 365, coaching, nutrition and any other information covered over the immersive weekend. The conversation usually starts on a technical tone ? more detail on squat mechanics, further explanation of our programming philosophy etc. ? but usually gives way after a few minutes to the good stuff. This is when A101 participants often unintentionally or uncharacteristically start to share what their fitness journey has meant for them. Each time, I am humbled by the stories, and grateful for the opportunity to do what I do with the people I do it with.

The 101 is special because it brings very different people together under one common banner ? the banner of health, wellness, mindfulness, improvement, courage and a desire to learn about living the best life possible.

Our A101 seminar is a two day (8AM-3PM), deep dive into fitness, nutrition and all things Alchemy 365. The weekend is part lecture, part Q&A, part practical application and hands on coaching, and of course part workout. We get the chance to dive in on subject matter that most people never consider, or, perhaps, scratch the surface of from time to time in class. The 101 is different because it?s all about taking that extra time, and splitting those hairs to truly improve knowledge and drive a deeper understanding of the human body, training performance, and pursuing one?s personal legend outside of the gym.

I often tell people that every Alchemy 365 athlete has a shelf life ? that nobody stays in our community forever. Each athlete will find us at the right time, and though strange to say, leave us at the right time. And what I tell 101 participants is that regardless of where one is doing their training, the information we cover in the seminar is applicable. We cover concepts, large and small, that can be taken outside of the Alchemy 365 studio and applied to exercise and lifestyles far and wide. That?s the magic of the A101: we?re not presenting silver bullets, we?re packaging and bringing to life the tried and true information that help hard working athletes grow and improve in perpetuity.

We?ve had a lot of our athletes go through the seminar. Some of them wish to coach at Alchemy 365, some of them have never even taken a class before, but all of them walk away having accomplished three things: they?re going to be better movers because of the time we take to break down the basic and complicated movements alike, they?re going to be more knowledgeable about health and wellness because of the time we take to cover conceptual and data driven science about physics, anatomy, nutrition, mental health and everything in between, and they?re going to walk away as ambassadors to the Alchemy 365 brand, because spending a weekend with our coaches and being inundated with their love for all things Alchemy 365 is infectious and inspiring even to the most skeptical among us.

The A101 is an incredibly special part of what we do at Alchemy 365. You should sign up. You won?t regret it. And if you?re on the fence, talk to any coach or front desk staff about it. Better yet, talk to any A101 participant from a previous class. I?m confident you?ll be convinced.

Get in on an upcoming A101 session. Visit https://alchemy365.com/seminars/ to get all the details + sign up!

Look up ?legend? in the dictionary + you?ll see Tyler Quinn. He?s an Alchemy 365 Co-Founder, Chief Talent Officer + Coach with 15 years of experience under his belt. In his spare time he enjoys reading, gun-slinging, jiu-jitsu, and playing with his Golden Retriever, Fletcher.

MOCA + PYL: Becky Lechner

Mon, 28 Jul 2025 23:34:03 GMT

by Alchemy 365 Member: Becky Lechner

This month marks nine years since my mom died following a two-year journey with ovarian cancer.

No one is ever ready to lose a parent, but my mom?s diagnosis and death came at a time when I needed her more than ever. She was diagnosed when my first son was just over a year old. She died a month shy of celebrating my second son?s first birthday.

That first year after her death was difficult. I threw myself into running as an outlet for my grief while balancing a young family and my career. On a whim, I signed up and trained for my first-ever sprint triathlon. On a brutally hot summer day, I swam, biked and ran. I remember feeling exhausted, emotionally spent and wanting to quit several times. But thinking back on what my mom went through ? and how she would have been happy just to move without pain during those final months ? pushed me through. I remember bursting into tears as I crossed the finish line, thinking of her while I was cheered on by my husband and two young sons.

Time has a way of healing and I was able to turn my grief into action. For the past 7 years, I?ve been the Communications Manager at the Minnesota Ovarian Cancer Alliance (MOCA). MOCA is one the largest, non-profit funders of ovarian cancer research in the country. This is vital ? because (listen up, ladies!) there is NO test for ovarian cancer. In fact, you can learn about the symptoms and risk factors here . MOCA has provided more than $8 million to ovarian cancer researchers focused on an early detection test, better treatments and a cure for the disease. We provide education, support to women and families and raise awareness of the disease throughout the state.

Losing a parent changes you, there?s no doubt of that. And it gives you gifts, in some odd ways. I think I?m more aware of the fragility of life and how I need to protect my health and that of my family?s.

I underwent genetic testing to see if I had an elevated risk of ovarian cancer (in fact, if you are a woman with a family history of ovarian cancer or breast cancer, take a look at this study ). I try to eat healthy and am working to instill a love of whole, nutritious foods in my boys (or at least balance out their love of Takis!). And physical activity is still a big part of my life ? although now I?ve traded in running for Alchemy classes (A20s are my favorites!) and weight training.

The Alchemy 365 community has been so welcoming and has been a big part of my fitness lift for the past year. I am always inspired and motivated at the classes and instructors ? and I am amazed at their involvement in the community. MOCA is thrilled that Alchemy 365 is part of our major event: HOM Teal Strides for Ovarian Cancer . This is a 2k walk and 5k run, held in Edina?s Rosland Park on Saturday, Sept. 15. It?s MOCA?s largest fundraiser of the year and a day where our community comes together.

It?s become an annual event for my family. My 9 and 11-year-old boys now run the race in memory of their Nana. They may be young, but they feel empowered as they run, knowing they are making a difference. I know in my heart, that?s something my mom would be proud of.

Progress, Not Perfection

Mon, 28 Jul 2025 23:34:03 GMT

by: Victoria Turcios, Alchemy 365 Brand Ambassador
photo by: Jenna Dailey Photography

Hey Alchemists, my name is Victoria Turcios. Some of you may recognize me as the writer and fashion blogger of Visual Vitaliti . When I?m not sitting in class at Concordia University in St. Paul, you can find me around town creating content, styling shows during fashion week, or sweating it out at Alchemy 365. More than likely Highland Park or Edina studios if you want to come by and say hello.

I?m one of the newest additions to the Brand Ambassador program at Alchemy 365 and I wanted to share the reason behind my love/hate relationship with killer pull-ups, burpees and plank holds. When I started working out at Alchemy 365 I?d say about 2-3 years ago (it?s been so long I can?t even remember) I went to classes all alone. No buddies. Nada. Alchemy 365 was still a baby. It was just the North Loop location then, and while the branding was amazing and so were the free towels, the insanely fit people that I would see in class with were so intimidating, and yet extremely motivating.

You see, Alchemy 365 changed the way in which I see what a workout is or should be. I don?t workout to be skinny, I workout to be the best version of myself. For me that means being strong. Being better than I was in the last Alchemy 365 class that I took. Taking it one step at a time. Working out is all a mental game to me, pushing past that little voice telling me that I can?t hold that plank for another ten seconds or that another burpee is going to be the death of me.

Alchemy 365 also changed the way I look at a gym. In high school, I played volleyball and have held onto the teamwork mentality ever since. It?s crucial for me to thrive anywhere, and I find that teamwork mentality at every single Alchemy 365 location I go to. No matter where you are with your fitness journey, trust me when I say we?re all in it together. The workouts get everyone in class as much as it?ll get you. Everyone here is pursuing their best once the timer goes off. It?s something that is contagious with all the cheering during workouts, even the heavy breathing or grunts, because the workouts are meant to push YOUR limits and that of your neighbors.

I?m obviously not a fan of burpees, and haven?t mastered a full on pull-up yet, but I know it?s not about perfection. It?s about progress here. Volleyball didn?t only leave me with a good grasp on teamwork mentality, it also left me with really used up knees. Knowing that I can get a great workout in with modifications helps me feel like I am as much part of that workout as everyone else in class. I may have started going to Alchemy 365 on my own after Katy Aigner coached a class at a Kit & Ace back in the day, and now she?s out in Colorado kicking ass at Alchemy 365?s new location . Like her, I am still a part of this growth and you can be too. Alchemy 365 is more than a gym, more than a community, it?s a family and we?re all in it together no matter where your journey is at or where it?s headed. Come take a class with me, or if you see me in class don?t be shy please say hello!

Victoria is one of the Alchemy 365 Brand Ambassadors (more like Am-badass-adors). She?s part of a skateboarding crew here in MPLS for girls and femme identifying individuals, and she?s s sucker for spooky shows + ghost adventures.

Fitness Comes in Two’s + Three’s

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn
photo by: Jenna Dailey

But even after a decade of trying new things, writing a lot of really killer workouts (and a lot of not-so-killer workouts), one fact remains true ? couplets and triplets are King. Simple is deadly. Less is more. Intensity is more important than volume.

Happy training!

Introducing the Built Body Series

Mon, 28 Jul 2025 23:34:03 GMT

by: Tyler Quinn
photo by: Jenna Dailey

I know they say that slow and steady wins the race, but is a burst of energy from time to time really such a bad thing?

When it comes to ongoing, consistent progress with our fitness, showing up everyday and working hard really is the most effective way to go. We know that over time, consistency will pay dividends and all too often, short term training fads wear off and leave athletes no better (and sometimes worse) than they were before.

But, as is usually the case, there are two sides to this story.

Periodization is a commonly utilized and highly effective training method that calls for short, intense periods of focus on various aspects of one?s overall training objectives. An example could might be our Squat Series, which generally asks athletes to lay off the long duration conditioning so as to promote and develop powerful squatting and strong legs. We do this for four weeks. We dial in and focus. And in the end, we get what we set out for. We wouldn?t encourage that mindset forever, but for a period, it can make a lot of sense do an athlete a lot of good.

We can periodize all kinds of training. We can focus for a time on endurance training, on strength, on pushing or pulling, on gymnastics and on just about anything in between. And for the first time since we started Alchemy, we?re going to periodize for a little while around some true-blue beach season aesthetics designed to represent all the words I sort of despise but understand nonetheless ? Alchemy 365?s Built Body Series will promote GAINZ (yes with a Z), Built Body will SHRED, CUT, BLAST etc. etc. etc. While the words are nothing but hot air, the results won?t be.

Built Body sessions will each contain four components ? the first is some classic, isolated training designed to focus on arms, backs, legs, and glutes. Phase two of each session will be focused exclusively on the abs and core. Phase three will include some conditioning but it will be short ? very short ? and aggressive ? very aggressive. Think maximum intensity for 5-minutes, plus or minus. And, in the name of sustainability, each session will end with phase four ? a short, effective mobilization session designed to keep shoulders, hips, knees, and ankles moving as nature intended.

The point is this: at Alchemy 365, we?re in it for the long haul. We want you to show up, do your best, and keep coming back for a long, long time. But once in a while, we know how fun (and effective it is) to turn things up a few notches, dial in on one specific thing and get some of that very sweet immediate gratification.

Built Body Series ? coming soon to an Alchemy 365 near you. Sign up for a session below.
Unlimited Members: $75 | Everyone Else $150
Sessions kick off the week of March 4!

NORTH LOOP
Mondays & Wednesdays at 6:30PM
Sign Up Now

NORTHEAST
Tuesdays & Thursdays at 5:30AM
Sign Up Now

EDINA
Mondays & Thursdays at 6:30PM
Sign Up Now

HIGHLAND PARK
Tuesdays & Thursdays at 5:30PM
Tuesdays & Thursdays at 7PM
Sign Up Now

UPTOWN
Tuesdays & Thursdays at 7PM
Sign Up Now

LOHI
Tuesdays & Thursdays at 5:30PM
Sign Up Now

Want to test it out before diving in? We?re giving you the ultimate preview. Check out the Q&A + Preview Class schedule here .

An Alchemy 365 Goodbye

Mon, 28 Jul 2025 23:34:03 GMT

written by: Coach Konnor Fleming
photo by: Alexa Kay Photography

To my Alchemy 365 Family,

It is with a heavy heart, but an optimistic spirit, that I reach out to let you know of my next life?s adventure:

I am stepping away from Alchemy 365 at the end of this month, July 2019.

The decision is motivated by a need to get back home ? Vermont, where I grew up ? to be with my family. I attribute it largely to a circumstance of ?living life on life?s terms? and while leaving this community is the last thing I want to do?I know that in my heart, right now, home and with family is where I need to be.

My last classes will be on Saturday, July 27, and we?ll have a send off (of sorts) during the 4:30PM and 5:30PM classes on Tuesday, July 24 at Alchemy 365 Northeast. It goes without saying, but I would love to have as many of you there as possible.

Choosing to leave Alchemy 365 is the hardest thing I have ever done in my life. Period.

That is because Alchemy 365 ? you all ? are the best thing that has ever happened to me. Period.

I cannot stress enough how much this decision comes from a place of going to life?s next step, and not wanting to move away from anything that Alchemy 365 has provided for me. My time here (almost three years of my life) has resulted in the fondest of memories, the strongest of friendships, and the most life-changing of moments. I am, and forever will be, grateful for everything that Alchemy 365 has done for me, shaping me into the man I have become.

And it?s with that said that I owe the biggest thank you of all: to each and every one of you. I have joked in the past that without you all, the athletes, coming to take class that my job would be reduced to yelling at an empty room?and while the humor in that is not lost on me, there is truth to it still. Quite literally, none of this would be possible without each and every one of you. I am, and always will be, grateful for the role every one of you played in helping me become the coach, and the person, that I am today.

Change is scary. I have been involved with Alchemy 365?s community for a long time, and I?d be lying if I said I haven?t spent a lot of time thinking about what is going to happen when I leave. But every time I find myself catastrophizing about the future of the company, I am reminded that the core of what makes Alchemy 365 great isn?t going anywhere.

The culture of Alchemy 365 ? celebrating every single victory, pursuing one?s legend, feeling alive ? is greater than any one person. The essence of Alchemy 365 is every burpee, every drop of sweat, and every high five you give your neighbor after a hard fought workout. And consequently, the best thing that you can do to help the company continue to thrive in my absence is to?well, keep doing exactly what you?re doing.

Keep coming in and taking classes. Keep pushing yourself, and each other, to improve every single day. Keep helping us coaches become the best that we possibly can be. K eep making Alchemy 365 the single most life-changing fitness community in the country.

I look forward to seeing as many of you as I possibly can in the time that I have left here in Minnesota, and for those I don?t have the chance to see between now and then I look forward to coming back to visit and catch up. It will be a comforting feeling, knowing I?ll have family not just in Vermont?but waiting for me back in Minnesota, too.

The Story of Final Resting Pose

Mon, 28 Jul 2025 23:34:03 GMT

written by: Paul Begich, Alchemy 365 North Loop Ambassador
photo by: Jenna Dailey

Something that wakes me up every single morning are those two minutes of undivided attention?

Picture this?

Alarm goes off bright and early like ? WAY TOO EARLY! Honestly, at this point the birds are still probably sleeping or whatever the heck birds do (they sleep right??!). Waking up at the crack of dawn continues to be a daily struggle and something I constantly fight. The coffee was pre-prepped from the night before so at least guzzling a cup (or four) should help. Slip on the workout gear ? socks are always the hardest, and falling over as the left foot tries to cram itself in is almost inevitable.

Alright, now the trek to the gym. ?Oh shit! I forgot a belt didn?t I?! Oh my gosh, day ruined! Wait, I?ve got a back up at the office. Awesome! Back on track!?

Walk in to Alchemy 365 North Loop. Check in. Grab a towel. Fill up the water bottle. Inconspicuously find a spot somewhere towards the back ? never the front! Buddy walks in, high five, ?Good seeing you at Freehouse last night!?

Class starts. The mind quiets and everything else fades away. 3?2?1? GO! The A20 kicks off. The music blares. It?s Pure Water by Mustard and Migos . LOVE THAT JAM! The next twenty minutes are a sweat-filled mess of 100% effort. I want to give up so badly! Slow down, take it easy and cash it in. Continuing to push through these grueling minutes is ALWAYS a struggle! But I do my best to remind myself hard work today will pay dividends tomorrow. Sometimes my mind wins and I end up taking it easy, but sometimes I?m able to push through that negative self talk. Today is a good day!

Time! The workout finishes. Wipe down the Torpedo and clean up the rest of the equipment.

This next portion is THE reason I?m here. Final resting pose.

Breathe in through the nose. Hold for four seconds. ?I am positive beyond measure! My energy has the ability to dictate the energy of the room around me.?

Breathe out through the nose. Hold for four seconds. ?I am responsible for all aspects of my life! I take ownership for the experiences that create my life..?

Breathe in through the nose. Hold for four seconds. ?I am 100% committed to achieving my goals, dreams and fulfilling my vision for the future!?

Breathe out. Class claps. Time to get after the day!

The reason I share this story is because I very firmly believe in the immense power of positive affirmation and the impact it can have on our lives.

The way I pursue my legend is by using this very short two minute period as an opportunity to talk to myself. To let myself know that I am perfect the way I am and that I have all the potential in the world so long as I believe it. This is the quietest part of my day and one of the only opportunities it?s just me and my thoughts. I?ve become accustomed to seizing this opportunity to reaffirm the person I want to be in this world.

Try this: the next time you hit final resting pose and you?re drenched in sweat, barely able to blink your eyes open, practice the above box breathing technique while speaking positive affirmations to yourself. Things like: I am confident, I am beautiful, I am perfect the way I am, etc.

Thanks so much for listening! Say hi the next time you see me around North Loop or in a morning A20.

It?s a great day to be great!

Paul Begich is an Ambassador at Alchemy 365 North Loop and truth be told, he?s as North Loop as it gets. He?s a regular in the early-morning A20s before hitting up The Freehouse for breakfast, then heads to Downtown Resource Group where he crushes the rest of his day. Whether you need some inspiration, a workout buddy, or someone to help you find the perfect home in Minneapolis ? he?s your guy.

The Pursuit

Mon, 28 Jul 2025 23:34:03 GMT

by: Grant Griffith
photo by: Athena Pelton

Six months ago I walked into the Alchemy 365 studio in Uptown because a coworker said ?a new gym? opened up nearby. I had no idea what I was getting into, but I went in and attended my first workout. It changed my life. I loved it instantly. The energy and physical challenge was great. I could push myself and was truly proud of what I had done after 40 minutes.

During my free week I asked a friend familiar with Alchemy 365 if I should join. She said it?s a great workout and that ?It will change your body.? It has. In six months I?ve lost 30 lbs and multiple inches from my waist. My arms are back, bigger, and more toned. My clothes fit differently ? in a good way. My family, friends, and coworkers have all commented on how I look. I?m still fighting my ?dad bod,? but I?m confident in my skin for the first time in years.

I wasn?t looking for a massive change. I wasn?t looking for a new group of friends. I wasn?t looking for anything specific. I was already a member at another fitness studio and liked it well enough. I was just looking for a convenient workout. I?ve gotten all of that and so much more.

During my first workout the Coach had ?PYL? on her shirt. Someone else had it on their pants. I was seeing it everywhere. I even went home and Googled it. I think I?m starting to understand now.

Pursue Your Legend (PYL) is not a yoga move. It?s not a scientific study about how to breakdown fat in the body. It?s not a fad diet. It?s a way of life. It?s about encouraging you to be the best you can be. You have to pursue it yourself. You have to push and along the way you?ll be stronger, faster, and happier. I promise ? I am.

I don?t know if I will ever find my legend, but I?m loving the pursuit.

One Year (and 100+ Classes) In

Mon, 28 Jul 2025 23:34:03 GMT

by: Craig Sandok
photo by: Jenna Dailey

One year ago, I stepped into the Edina studio. I was pretty nervous. I had done a little yoga, but was pretty sure that I wouldn?t be able to keep up with the class. After all, I?m not flexible and can?t figure out the more advanced poses. Also, I wasn?t much of a ?weight guy? so the Torpedoes looked pretty intimidating. I was quickly told that we wouldn?t be using weights but would instead be doing ring dips (RING DIPS?! ?. WTF?!) Then they called me out in the beginning of class as being a first-time Alchemist? Seriously? I gave myself every reason to worry. Why didn?t my wife and I just go for a run?

In hindsight, I was worried for no reason.

I look back on that first day and all of the reasons I thought that Alchemy 365 was for someone else, but certainly not for someone like me, and have to laugh. Now one year and over 100 classes into my Alchemy 365 journey, I thought I?d share what I?ve learned.

I?ve belonged to plenty of gyms and Alchemy is different. It doesn?t feel like a chore to go to the studio. I look forward to the classes. Because the workout changes every day, no two days feel the same (something you can?t say about most gyms).

Everyone is greeted at the door. Not in a cheesy way, but in a way that shows that the people who work at Alchemy genuinely care about you. They ask about my daughter. They ask about my travels. It?s no small feat that they can remember so much about so many people. It shows that they care and are trying to create something that is different from a regular gym.

Even when doing an A20, it?s hard to believe that 50 minutes have gone by when it?s over.

As I think back a year, I was in good enough shape, but playing with my then-three-year-old was a chore. I ached. My back hurt. Lifting, twisting, bending all felt like I was getting bested by a toddler.
Now, 100+ classes later, I have no problem chasing her around the back yard. Crawl under the table to build a fort? Perfect. The jungle gym at the park? Bring it on.
It?s helped me in other ways, too. I?ve become more adventurous because I know I can handle whatever is thrown at me. Backpacking for days with a 50-pund pack? No problem. Hiking a technical 13,000? peak? I?ll book my flight. Just the other day a friend called about taking an intense surfing clinic in Malibu. Sign me up! Just one year ago I would have paused. I would have wondered if I was able to do it. After 100+ classes, I have no doubt that I?m strong enough.

As great as the physical benefits are, Alchemy is great for mental health as well. In fact, I think that this may be the single greatest benefit I?ve received from my time at Alchemy over the past year.
We all are plugged-in every minute of every day. Jobs, families and other commitments all pull us in a million directions. Alchemy is a full stop. The only person I?m accountable to is me. There are no phones, no workout stats, no mirrors. It?s just me and the workout. It?s up to me to do my best work. Somehow that?s refreshing. It?s my time in the room to get better, stronger and happier, and all of that allows me to be more productive when I?m outside of the studio.

What more needs to be said?

Craig is a Founder of Sand Search Partners, a legal search firm focusing exclusively on attorneys. Craig and his wife, Christina, have a spirited 4-year-old who keeps them on their toes. When not working or hanging out with his family, you can find Craig trying to be an outdoorsman out on the hiking trail or attempting to sail. He?s a regular in Alchemy 365 Edina?s A10, A20 and Built Body classes.

Juneteenth by Sheila Meh

Mon, 28 Jul 2025 23:34:03 GMT

?Juneteenth celebrates the end of slavery in the US. On June 19, 1865, Major General Gordon Granger arrived in Galveston, TX and announced the end of Civil War and the end of slavery. However, the Emancipation Proclamation came two and a half years earlier on January 1, 1863. Many enslavers continued to hold enslaved people captive after the announcement, so Juneteenth became a symbolic date representing African American freedom.? ? www.juneteenth.com/history.htm

Between you and me, this isn?t the history I learned in school. Growing up in Minnesota, I went to predominately white schools. I hung out with a lot of white friends, was taught by white teachers, and went to church with a lot of white people. All of this didn?t decrease the love and appreciation I had for my culture (100% Cameroonian and proud) but it did distort my perspective on the level of tolerance America had for black people. As an immigrant in the US, I was taught to not make a fuss. That I should be grateful to be in a country with such freedom and possibilities of being anything I wanted to be. When I looked at my white friends, teachers, and neighbors I thought this was absolutely within reach. If I worked just as hard and did the right thing I should have just as much as them ? after all, black people were freed so long ago; surely, we are all equal. As I grew older, I learned how absolutely wrong I was. Despite being ?free?, I didn?t realize how deep the physical, emotional, and socioeconomic trauma was for the black community, which I knew I was a part of.

In just two short months, America has further exposed what the black community has been experiencing since that day of ?freedom? in 1865. Videos have surfaced of two black men seemingly minding their business and not resisting arrest but are killed simply for the color of their skin by people who felt they had the apparent power to do so; Ahmaud Arbery and George Floyd. It wasn?t until these videos surfaced that led to public outcries that these people were at least arrested for their actions. To me these videos completely went against the America I was once taught. To me these videos show the deep-rooted hate that some people have on others just for the color of their skin. To me these videos exemplify that no matter how one carries themselves in society, one can?t behave themselves out of racism in America. To me these videos show just how far we have left to go. If you and I have access to see these types of images just by scrolling through social media, imagine what?s happening behind closed doors. In my opinion there?s so much to unravel and to undue in the current state of America. Systems like the medical, judicial, economic, public health and safety are not built for the betterment of everybody. Instead, they are built to further the agenda of inequality in order to confirm biases of the black community that they didn?t even create. As an African American, I?m exhausted. As I try to find a sense of belonging in this country, it takes senseless acts like these to remind me that I don?t quite fit in.

While I have so much to unlearn and unpack about the systematic injustices of this country, Juneteenth still means something to me. Juneteenth reminds me that black people and our accomplishments are worth celebrating and commemorating. Juneteenth reminds me that despite a nation working against me and my people for centuries, we can still be successful, be leaders, and own our own destinies. To me today is not about wallowing in self-hate but building myself up to continue to fight for justice and equality. Yes, I may take a moment and reflect on what has been done to us, but I do so willingly so that I can be fueled and figure out ways that I can do my part to prevent such events from continuing. At the end of the day, I?m proud to be black. Despite knowing I?d be treated better if I was a different race, I wouldn?t change my skin color. Wishing I were different or blending in only enforces racism and validates the notion that I can only be accepted if I look, act, and talk in a certain way. By bringing my authentic self to wherever I am and showing up is how I push the envelope of equality.

As a black person, not only do I want to promote black people who have already been brave enough to start businesses, non-profits, and other organizations, I want to create avenues for them to take up space in areas that are predominately white. As I reflect on this Juneteenth, I can?t help but think about the importance of representation and how it further pushes equality. In my opinion, it?s important that the people in position to make change are just as diverse as the people they are trying to make change for. In today?s world it isn?t enough for black people to just participate and consume ? they need to be making decisions. As we ask businesses large or small to be more equal in how they?re treating their clients, partners, customers, and employees, the better question is who is in the room when decisions are being made. Following the death of George Floyd, it was clear that there are a lot of outraged citizens. I saw first-hand just how angry people were in protests and it even led to mass destruction. However, just as quickly as chaos ensued, love and a generosity quickly filled the streets as people lined up to clean the city. I was overwhelmed by the level of donations and people?s genuine care and empathy for those who suffered. While this was all beautiful, I couldn?t help but think that when donation needs are met and the streets are cleaned, my people and I will be back at square one. Unless we build opportunities for us to create and represent for ourselves, we will always be at the mercy of others and therefore will not be considered equal.

Its no secret that recent events have increased the participation of Juneteenth in 2020 more than prior years ? this isn?t a bad thing at all! In fact, I welcome everyone to join in the celebration whether you?re black or an ally. What would be bad is after celebrating leaps and bounds that black people have made to get to this point, we go back to the notion that the problem doesn?t exist. That there?s so much that has already been done, that there?s no point in fighting; we can?t go back to those fallacies. As I celebrate Juneteenth and buying from black businesses, catching up with old friends, and loving every inch of melanin on my skin I?m mindful of those we?ve lost and are still finding justice for and those who are still here making change every day.

Written by Sheila Meh

Pride is a Riot by Chris Wakefield

Mon, 28 Jul 2025 23:34:03 GMT

Happy Pride friends. Before we get started, let me preface this thought-piece (that was the first word that came to mind and I?m rolling with it) with: if you are looking for a feel-good-pat-our-backs Pride piece, take your broke-a** home. [sorry (not sorry), I?m currently listening to Fergie, and couldn?t not add that in there.] If you haven?t gathered already, my writing style is conversational and oftentimes light. Please do not let that distract you from the fact that I am asking you to throw your perception of Pride out the window and burn the status quo to the ground.

Now crank the tunes and let?s dive into why I am here writing and why you?re here reading. If you?ve made it this far, you?re already aware that it is Pride month (nice!). What may be less apparent to the average passerby, is the huge divide within the lGbtq community. You may be thinking.. Chris, you idiot, you forgot to capitalize the l, the b, the t, and the q! I make mistakes all the time, this happens to not be one of those times. To make my point painfully obvious, so much progress has been made. Gay marriage (hi, my name?s Chris, and I like long walks on the beach, I?m single, and I promise I?m not always this cheesy), mainstream acceptance of Gay culture, and most recently the freedom to be open in the workplace without the fear of getting fired. This is all extremely fantastic, but many of my Trans siblings have been left behind, overshadowed by corporate rainbows and white Gay men. Far from fantastic, pretty distractions and unattainable standards have created LGBTQ spaces that aren?t safe spaces for those who are in most need of said spaces. According to a study conducted by The National Center for Transgender Equality, 40% of Transgender adults have reported attempting suicide. This is unacceptable. Let me repeat that. This is unacceptable. Now let me circle back to the last sentence of the first paragraph. It?s time to burn the status quo to the ground.

It is 2020 ? gone are the times of leaving people behind. Black Lives Matter. Trans Lives Matter. (Let me paint the scene.. I am now standing on my desk. Fergie is no longer playing. Joan Jett is now blasting. There is nothing particularly Queer about Joan, but man, idk it feels right.) I will be the first to admit that I am part of the problem, but the magic in this statement is that acknowledging this gives me the power to be part of the solution.

I would be delusional to think that a simple blog post written by a caffeinated-af white man with much to learn is anything close to a solution, but I stand in front of you now vowing to do better. Listen more. Amplify Black voices. Lift up my Trans peers. I stand in front of you emploring you to do the same. Happy Pride. Pride is a riot. Pride is creating a better future. Now it?s time for me to stop talking and leave you with sources on how to be an Ally Accomplice.

https://www.thetrevorproject.org/resources/trevor-support-center/a-guide-to-being-an-ally-to-transgender-and-nonbinary-youth/

https://www.glaad.org/resources/ally/2

https://www.tolerance.org/magazine/ally-or-accomplice-the-language-of-activism

Written by Chris Wakefield

An Update For Our Members

Mon, 28 Jul 2025 23:34:03 GMT

To the Alchemy Athlete Community,

I hope this note finds you well and that you?re all staying safe and optimistic during these trying times. I?m writing to provide an update on the work our team has been doing over the last several weeks, and also to share Alchemy?s vision and plans for the months to come now that our studios are conditionally open. I?d even like to recruit you into that vision as members of this special community we all share.

When we started hearing rumors that gyms like ours would be allowed to reopen we began to focus on the various ways to provide our services to our athletes. We understood that in our athlete base, there would be some who were simply not ready to exercise in any group setting regardless of how controlled the circumstances. We knew there would be other athletes anxious to train together, but who were apprehensive about doing so in an enclosed space. Lastly, we knew there would be a group ready and eager to return to training in the studio as soon as possible. So the team went to work ? for the first group we offered multiple live classes per day digitally and, upon the request of our members, even built out a robust library of on-demand class recordings. For the second group we offered 80+ classes per week at outdoor, open-air locations around the Twin Cities and Denver and then, on June 8th, after receiving the green light from our local government officials in both cities, we opened our studios to athletes for the first time in over three months.

The severity of the Covid-19 pandemic is not lost on any of us but as a business owner, it was an extraordinary relief when we started to see people trickle back into class.

We want so badly to be through this time. We want to put your community back together. We want to get back to work helping people feel alive in our studios but the data and science has shown us recently that we all still have a role to play in the ongoing battle against the spread of Covid. We have at times been frustrated by how legislators have determined businesses ?essential?, and frustrated by some inconsistencies in the laws surrounding controlling Covid, but we?ve always believed the science and that no amount of profit is more important than human lives.

Today, our business reflects those beliefs.

Specific training spots have been marked on the floor of your studio rooms, retail has been taken off the racks, the programming has been spartan and for the first few weeks since reopening, utilized only body-weight movements to avoid any unnecessary contact with equipment. Our coaches are wearing masks in the classroom. Our sanitation practices have been dialed up in both intensity and frequency. We?ve even adapted to ensure your studio experience is touch as touch free as possible.

We realize that it?s going to take some time not only for the Covid-19 virus to be controlled, but for the psychology of our members to normalize.

We even know that further closures are possible.

And so we?re back trying to walk the finest line we?ve ever walked as business, doing all we can to keep you interested in and committed to our brand, doing all we can to bring our services to you in whatever way allows you to FEEL ALIVE with us, but also STAY SAFE in the process.

The point is, the next few months are as uncertain for small businesses as ever. And as we did when Covid-19 first arrived in the United States, we?re looking in part to you all to help Alchemy make it through.

So here?s how we do that:

First, if you?re comfortable, consider joining us back in the studio for class. Our capacity has been substantially reduced to allow for social distancing in the room. Additionally, starting July 6th, we?re going to begin adding Torpedos back into our programming cycle but we?re asking those of you who have your own Torpedo to bring it with you to class. We understand the inconvenience this will pose but running a BYOT (bring your own Torpedo) model allows us to reduce contact, and ensure that all athletes get the weight they?re looking for. After the rental of nearly our entire arsenal of Torpedos, and after most of those Torpedos were purchased at a discount by our athletes, we are left with limited numbers of some of our most choice weights until our next full shipment arrives around the end of August.

We have a good number of Torpedos in the studio so if you are unable to bring yours in for class, or simply forget, it?s absolutely no problem. We?ll always accommodate and make it happen. We?re simply asking that for a short time, as we work to keep our facilities as controlled as possible and our customers as satisfied as possible, you BYOT to workouts that require one where possible. This effort will go an incredibly long way in helping us keep studios clean, as well as keeping athletes and coaches safe and satisfied.

On the other hand, if you?re not ready to come back, but still want to help Alchemy, please help us spread to word about the recent launch of A lchemy 365 Any where , our new and greatly improved digital class offering.

Initially, our team?s efforts surrounding our digital classes were reactionary ? a simple necessity required to keep athletes in their training grooves. But as the reality of Covid-19 set in, our mindset shifted and our team has been busy learning new skills, taking on new challenges, with completely redefined work scopes all with the goal of putting out this final product.

Please consider sharing Alchemy Anywhere with any friends or family members that you think might benefit from the experience. Help us get this incredible product out to the world and in front of as many eyes as possible. We know there is no substitution for the in studio experience but for many people out there a digital class offering fits their lifestyle even better. We also know that building a successful and viable digital business bringing A10?s and A20?s to customers around the world represents a kind of hedge against Covid-19, any associated closures, and quite frankly, any number of other external factors which have the potential of derailing small, entrepreneurial organizations like ours.

Our formal advertising efforts will pale in comparison to any word of mouth marketing you are willing to deploy on our behalf ? will you help us get the message out to people near and far?

Of course, do it any way you see fit, but if you?re looking for the easy button, search no further. Below, you?ll find some marketing collateral you can easily pull for Instagram, Facebook or even Tik-Tok. You?ll also find a link that will populate an overview email with a discount code that you can blast out to anybody on your mailing list with ease.

So that?s it. That?s how we keep going and that is my humble ask, at what I know is the tail end of several asks.

Spread the word that Alchemy 365 is taking great efforts to ensure the highest levels of cleanliness and safety we possibly can in our immensely controlled studio environments.

Consider joining us in the studio for class and BYOT and for a few weeks look at schlepping your Torpedo from the car to the classroom as a little extra farmer carry and some icing on the cake.

Help us in any way you?re able to spread the word about this incredible new extension of our business called Alchemy Anywhere, which I sincerely believe will allow us to improve the lives of hundreds of thousands of people around the world in the same way many of your lives have been improved in our studios.

Before I sign off I want to also turn the table. What can we do for you? How can this company and its team support you at this time? We know that for several months we?ve been leaning in on this community for support, but I want you to know that we are prepared to continue to grow and invest in ways that will bring a better experience to the customer. So, as always, keep communicating with us. Keep informing us. Keep telling us what you?d like to see or hear from Alchemy and you have my word that we?ll constantly work to implement those requests into our business model.

Thank you for your ongoing support, your loyalty, and your unwavering commitment to your studio staff and this company?s mission.

PYL

Tyler Quinn
Alchemy 365 Co-Founder
tyler@alchemy365.com

Alchemy 365 Anywhere by Jalisa Goetz

Mon, 28 Jul 2025 23:34:03 GMT

2020 is a world we probably never could have imagined living in just five short months ago. But here we are, living in a global pandemic, trying to navigate how to ?get back out? into the world. What does that look like? How does it work? What is normal? In the lens of the fitness industry, these can be extremely challenging questions to answer.

In March, a few short days before cities and states started to close down, we made the conscious decision to close our doors for group fitness. Our last full day of classes was Sunday the 15th and by Monday the 16th at 6 am, we were streaming our very first of 4 live classes a day on our Instagram channel. We never missed a single class or a single day of allowing our members to PYL with us. We put our full-time team to work in completely new ways, and we did it without batting an eye ? we called our coaches to action and they rose to the occasion. Our work is to create communities and help people feel alive, and if there?s anything the staff at Alchemy knows how to do, it?s just that.

In the beginning, we thought, ?okay, we?ll likely be back open in two weeks, we got this, we can do it.?

And then reality sunk in. Stay at home orders were put in place. And then extended. And extended again. And working from home became the norm, and still IS the norm. In that moment, the idea of ?just two weeks? quickly passed, we knew we had a decision to make. Realities of the business sunk in and decisions were left to be made to protect what we?d built over the past 5 years. Our people are everything to our business and we made the conscious decision to keep our full-time team intact and do everything in our power to remain together until opening back up was a possibility.

In the midst of all this?something magical was happening. Our followers started rising, live streaming viewers were steady and growing, success stories were pouring in from members who had found their new at-home rhythm with us. We were keeping the community together one A20 at a time. We really had something here. Now let?s make it better. We started streaming on youtube, adding new formats, demanding even more from our teams, who were now learning how to produce, sound mix, and coach on an entirely new and foreign platform?all on the fly. And again, our team showed up, put in the work, and delivered day in and day out. We were a machine.

Now let?s make it better.

As reopening started to become a reality, so did the reality of how different that was going to be for our members?those questions came back to haunt us: What does that look like? How does it work? What is normal? 6ft spaces were taped off on the floors, coaches were in masks, lockers closed down, anti-bacterial wipes and sprays and sanitizers, well?everywhere. No high-fives, no equipment. You name it, it was gone. But not our attitudes, not our community, and not our purpose.This new service we were building had legs. It was an outlet for those not ready, able, comfortable coming back into our studios so we decided to double down and truly build this thing out properly. We knew it had to become part of our in-studio membership offering and we knew we wanted to replicate that feeling as much as we could to bring it to people?s homes that have never been inside an Alchemy location.

And again, overnight, the asks of our team changed as we started to research and learn how to set up a recording studio, and cameras, and learn how to produce live-streamed classes and coach on a set. We converted a section of our Uptown location to our Digital Headquarters overnight and spent weeks troubleshooting tech and streaming roadblocks. And on Monday, June 22nd at 5:30 AM we went live with our first A20 on our new platform. As a company, and as individuals on a relentless drive to help people feel alive, we have truly learned t he power of tenacity and how to turn these obstacles into catapults for the business and our clients. This was new to all of us, and quite frankly, not even on our radar a mere 6 months ago but we took this situation we were handed and knew we could evolve to serve our community. I am so excited to be on this team and am extremely proud of the work we have done. We feel so incredibly lucky to be able to bring Alchemy to more athletes all over the world at a really accessible price point! Although we?ve been able to bring Alchemy to seven locations across two states in just five short years, Alchemy Anywhere allows us to reach, well ? ANYWHERE! In our first week, we have gained over 3,000 members in 30 different states and 5 countries. And this is just the beginning. You too can make lemonade out of lemons. Put your mind to it and go.

Want in? Sign up here for a seven-day trial. Let?s do this.

Written by Jalisa Goetz

An Alchemy Promise by Konnor Fleming

Mon, 28 Jul 2025 23:34:03 GMT

In August of last year, I made a decision that fundamentally changed my life. After roughly three years with the company, I decided to step away from Alchemy 365. I did so in order to move back home to my home state of Vermont, to live at home with my mom, and to do whatever I could to support my family. And through it all, I could feel Alchemy in my heart.

As COVID-19 began to sweep through the country, and businesses began to close, that feeling was amplified 100x. I relentlessly pestered anyone and everyone I could get ahold of, always with one burning question:

?How is Alchemy doing??

I did what I could to stay plugged into the community. From the Alchemy Community Facebook Group to the Burpee Wave and everywhere between, it was my goal to stay immersed in the community that had given me so much. At the end of the day I just wanted to do something ? anything ? to help the community that had helped me become the person that I am. Because at the end of the day, it was the Alchemy community that stayed in my heart.

Fast forward to June of this year. An opportunity presented itself, and in a flash I was back to Minnesota with the team and the community I love so dearly. It was something I had been thinking about for quite some time, and when the offer came through I knew in my heart it was, now, the right thing to do. There was no if; there was only when. I?m officially back in Minnesota, back with Alchemy, and back to coaching where it all began for me in Edina.

(Shameless plug: As you feel comfortable coming into the studio, I?d love to have you in my class.)

There is no playbook for making a decision like this. There is no protocol, no checklist, to tell you that what you?re doing is truly the right thing. Especially now, given the circumstances, there is no ?right answer.? Only you can know, for you, if what you are doing is right. So, I won?t sit here and tell you what you should do when it comes to life-changing decisions.

But I will tell you this:

When I made my decision, I wasn?t motivated (just) by the prospect of getting back to coaching; I had been coaching at a local CrossFit affiliate the whole time I was home. When I made my decision, I wasn?t motivated (just) by the prospect of immersing myself in fitness; like many of you, I did more workouts during the lockdown than I had in the months preceding. No, when I made my decision I was motivated by one thing more than anything else:

I was motivated by the community.

I was motivated by you.

The world is nothing short of upside down right now. As we navigate the process of living life on life?s terms, there?s a lot that goes into every decision of every day?and it?s rarely easy to do. So in the midst of all the chaos, allow me to provide a few things you can be sure of:

First, I promise that the Alchemy community is here for you.

Second, I promise that the Alchemy community isn?t going anywhere.

Even if it means how we show up for you looks a little different right now, we?re going to do everything in our power to ensure that the magic of the community never fades.

Which is exactly what motivated the creation of Alchemy 365 Anywhere .

You won?t be surprised to hear that we?re excited about the prospect of what this new platform is, and what it can become. Live streaming workouts every day. Full classes available on demand. Bodyweight and torpedo workouts. All your favorite coaches, delivering your favorite Alchemy product, all in one place.

But most importantly of all, Alchemy Anywhere presents a whole new opportunity for us ? all of us ? to foster the Alchemy community that has gotten us here in the first place. Amidst all of life?s uncertainties, Alchemy Anywhere ensures that the Alchemy community will continue to exist, and will continue to thrive.

We?re so excited about Alchemy Anywhere because it means my promises won?t be broken.

And as we relentlessly strive to make Alchemy Anywhere better, we?ll forever be motivated by the same thing:

We?re motivated by this community.

We?re motivated by you.

Alchemy isn?t just about the workouts. It never has been. Alchemy is what Alchemy is because of the community. Alchemy is what Alchemy is because of you. You are why Alchemy will become everything that I know in my heart it can be. And now, you are why Alchemy Anywhere will become everything that I ? and we ? know it can be.

If you are curious about Alchemy Anywhere , I highly recommend you check it out for yourself. There?s a one-week free trial, and I promise you?ll enjoy your experience.

And if you are passionate about the Alchemy community, please help us continue to grow by sharing Alchemy Anywhere on your personal social media pages or by sharing this blog post.

Our goal is to reach as many athletes around the world as we can so they can all experience this magical community we know and love so dearly ? your help in making that possible is, and always will be, deeply appreciated!

Written by Konnor Fleming

Yes You Can by Alex Zauner

Mon, 28 Jul 2025 23:34:03 GMT

Let?s rewind back to February 1, 2020: I am now 38 weeks pregnant. I am feeling strong, confident, proud of myself for sticking to a fitness routine, and doing what I truly need for my physical and mental health. I?d gotten to spend my entire pregnancy working out at Alchemy, scaling and modifying as needed, all the way up until mid-January.

It?s now February 20, 2020. Lil Clara is born, and I am loving soaking up all my time with her! But, I have gotten out of my fitness routine, and my physical and mental health are starting to take a hit. I immediately talk to my doctor and physical therapist to gain guidance and clearance on how I can start to safely return to working out postpartum.

During my entire pregnancy, one thing I could not wait for was to get back in the studio and to crush some burpees alongside a bunch of badass athletes (burpees were one of the movements I had to eliminate during pregnancy). When I finally got the go-ahead to get back into working out, I found myself in a fearful mindset and was nervous that I no longer had the strength, the endurance, and the confidence I once had when working out.

?I can?t do this.?

?I?m out of shape.?

I started to let these kinds of thoughts creep in and take over.

And that is when I thought back to what I had always been told: it is when we step out of our comfort zones that we grow the most.

I had to tell myself exactly what I would tell my athletes who were holding themselves back, staying ?safely? inside their comfort zones, and that is to just START.

Maybe for you, your comfort zone means you had a strong routine pre-COVID, and you have yet to do a workout since our doors temporarily closed. Or maybe you have never done an Alchemy class and you want to try, but you don?t think you can, or you don?t think you?ll fit in.

Whatever your comfort zone is, don?t let it hold you back!

When I started to get ready for my first A20 postpartum, I was anxious and excited, all at once. I so badly wanted to be right where I left off pre-pregnancy. Class started, and I had to scale my reps, I had to scale my weight choice, and there were some movements I still couldn?t physically do. In spite of all this, when class finished and we took our 3 final breaths, the feeling that I had was the exact same feeling I felt after every Alchemy class prior?I felt ALIVE.

I felt strong, I felt like a badass, and I felt proud of myself for not letting intimidation get the best of me.

Was the workout perfect? No.

Guess what? That is okay.

I just had to start. YOU just have to start, that?s it! And it is not going to be perfect, but it is going to be so worth it.

If you continue to let intimidation hold you back, you will never be able to find out all that you can accomplish. And you have to learn to be kind to yourself in the process! You may not be where you were before, and that is okay. Everybody has to start somewhere, whether you?re new to Alchemy, or you?ve been here before several times.

You need to make yourself a priority?especially now in this crazy world, we are living in. Maybe for you that looks like hopping into one of our studios in MN or CO and pursuing your legend with us in a room (safely) filled with other athletes out on the pursuit of badassery.

Or, maybe for you that looks like pursuing your legend from the comfort of your home, logging in for an Alchemy Anywhere workout from your rearranged living room, virtually connecting to an entire community of athletes around the world, in pursuit to feel alive.

However it looks for you, I encourage you to push your fears and nerves aside, and know that you are one badass athlete that can do this. Yes you, you are an athlete and don?t ever think otherwise.

When I look back on this past year so far, it?s been one shift after the next, constantly challenging me to step out of my comfort zone.

When we leave our comfort zones, it?s scary, it can cause anxiety, and it definitely is intimidating, but if we never stepped out of our comfort zones, we would never grow, and honestly, life would be pretty boring.

So get out of your comfort zone and just start.

Yes you can!

Written by Alex Zauner

Redefining Boutique Fitness: A Q&A with Mike Jones and Tyler Quinn

Mon, 28 Jul 2025 23:34:03 GMT

Mike and Tyler are two of the five Co-Founders of Alchemy 365. They began their fitness career in CrossFit but knew there was a less intimidating way to bring efficient fitness to the masses. They tell their story of leaving CrossFit and taking a leap of faith to us today.

Q: What made you decide to make the move from a well-known fitness brand, CrossFit, to making your own concept?

A: Tyler- we knew there was a gap in the market on intense and efficient workouts. CrossFit intimidated people and so did yoga so we worked with our partners, for over a year, to figure out exactly what that was and what athletes would love to flock to.

Q: Tell us a bit about your CrossFit background and the path to Alchemy:

A: Mike: Our first foray into the fitness world was by opening the first CrossFit gyms in St Paul and Minneapolis. Launching Union Fitness allowed us to learn the fundamentals of creating a great workout experience, along with a fitness program that allows long-term fitness improvements in a community-based environment.

Q: Alchemy 365 has helped redefine the boutique fitness category by offering a comprehensive fitness concept that most people had never seen or heard of before. What fears did you have of jumping ship from a very well-known and established brand and lifestyle to a totally unknown product that you invented with your team?

A: Tyler: In some ways, I?m really fortunate that I didn?t have an extensive background in business when we started our CrossFit gyms and even our first Alchemy studio. Not knowing what you don?t know can be a pitfall and a blessing. I went into the creation of Alchemy the exact same way I went into CrossFit ? 100% confident that it would work without much fear or anxiety that we might miss the mark.

Q: When did you know starting Alchemy 365 was the right call? Were there moments of questioning yourself?

A: Tyler: There are always moments of doubt that creep in from time to time. But I remember hearing a quote from Reid Hoffman that said ?if you?re not embarrassed by the first version of your product then you launched it too late.? That concept allowed me to let go of perfectionism and focus on the good things we were accomplishing early in the journey.

A: Mike: Building a business from scratch leads to infinite doubts and failures that have to be worked through. We?re constantly working to improve our offering and grow our communities, and thus continually make mistakes, and working in a competitive consumer-facing business creates constant challenges.

Q: What is your advice being on the other side of inventing something, moving through the fear of the unknown, and going after your passion?

A: Tyler: Get comfortable with the worst-case scenario. Really do some thinking about what that might be. What happens if the whole thing explodes? Can you live with that? What I?ve found is that it?s rarely the best case, and rarely the worst case, so in terms of building confidence and going after something, I think if you can familiarize and get comfortable with the worst-case scenario then you become free to execute.

Q: What would you tell other fitness professionals who are seeking to move from perhaps a well-known brand into their own concept? What advice could you give them?

A: Mike: My honest answer is that it keeps getting harder and harder to create a differentiated brand in the fitness space. The players keep getting better at offering classes or workouts that people love, and their marketing and advertising keeps getting more and more sophisticated. With that being said, the industry is still extremely fragmented and people are willing to try new workout concepts, so focusing on having a great offering and building community, a well-run concept can still build a great business.

A: Tyler: Really agree with Mike?s sentiments above. It?s an extremely crowded space and branding and positioning are almost more important than the product itself. But, that said, I think if you can actually demonstrate a consistent ability to positively impact the individuals that work with you or your product, that?s the groundwork that you can build on.

Q: What has been your favorite part of embracing uncertainty and looking back, is there anything you wish you?d known?

A: Tyler: People make it happen. Understanding how to work with, motivate, inspire, listen to, coach, develop, receive feedback from your employees is critical. We tried hard early but we could have been better. We?ve improved a lot over the years but we?re still not good enough. I think this kind of work is ongoing.

A: Mike: Building something that markedly improves the lives of our customers has been so rewarding, I couldn?t even imagine staying with the path of working for a big company, personally. Life is short and being able to pursue my passions has been extremely fulfilling. Probably the primary thing I wish I would have known was the power of focus. Building a differentiated concept in any competitive environment requires laser focus on what you can be great at.

Q: COVID 19 has hit fitness hard. What has made you most proud of running your own brand and company through this challenging time?

A: Mike: Covid 19 has ravaged all retail service and hospitality businesses. From the moment we knew we were likely to close our locations down, the uncertainty of the future has made planning and operating extremely difficult. We?re all operating in an impossible environment, making the best decisions possible in real-time as the world evolves. I?m most proud of how our entire team reacted to the crisis. Every day our team has adapted to the demands of the environment, always putting our athletes first and asking how they can help keep us moving forward.

A: Tyler: I?m proud that we never sat around feeling sorry for ourselves. We?ve tried to be open and honest with staff and members about our plans and thinking from the get-go. Nobody?s been here before and COVID is obviously having a massive impact on our society and economy. The fact that so many of our members have stayed on with us to support the company, the fact that our staff has risen to every occasion and innovated on a dime, the fact that we?re still here kicking and screaming and working our way through this difficult time is something that I?m extremely proud of. I know we?ll get through this. I know there will be hiccups and hurdles along the way. But when all is said and done taking on and conquering new challenges is kind of what PYL is all about. So? I say Onward.

Written by Tyler Quinn and Mike Jones .

Getting Started at Alchemy- the Hardest Part.

Mon, 28 Jul 2025 23:34:03 GMT

Written by Zach Donahue

June 27, 2018 ? 2 years, 2 days after I injured my shoulder

I walked through those doors with absolutely no idea what to expect. All I knew was what I saw on the occasional Facebook and Instagram posts and ads that showed up on my feed. All I knew was I needed a change. I was tired. Tired of my shoulder still hurting two years later. Tired of going through the motions. Tired of trying to fit in with people who flat out didn?t care for me. I needed to be myself again.

So, I walked into those doors, ready to workout again. Actually workout. Not the lazy uninspired lifts I would call a workout to make myself feel good only to eat a box of Poparts for dinner and negate anything good that I gained. Working out, pushing myself, competing even against just myself, and being a gymrat was where I felt like I was always myself. There was no mask I had to put on. There was no puzzle pieces I had to figure out. It was all there. It was all me. All I had to do was find it.

I never knew what I was about to find. Full disclosure: I had no plans to get to know the community or the coaches. I just wanted a place to be able to workout and push myself and I knew that Lifetime or the Y wasn?t enough. I needed more. I needed someone to push me, to inspire me, to make me feel alive. To pursue something I felt I lost.

By the end of that first class I felt alive. I felt pushed and challenge. I felt accomplished. It was a feeling I hadn?t felt in years. It was a feeling I needed. It was a feeling I needed to escape from whatever hell my life was barreling towards. It was the reset I needed.

I was hooked. I was wrapped into it and I wanted more. I slowly began seeking coaches after class and asking to refine things and searching for ways for me to be a better athlete. I ditched my old mindset and dove into the community. What made this place tick and why did it ignite a fire in me I hadn?t felt in over two years.

October rolled around and I kept soaking it in. There was this shiny new thing called the 365 challenge. And I made it this far at this crazy place so might as well go all in. A reset and change to my dieting and healthy eating. Oh and I got a recipe book! What else did I need. I took the leap and found another level I didn?t know I had. I pushed myself in workouts and pushed myself in finding ways to cook creatively and healthy. It was timed right when I needed it. And throughout all of it I pestered Konnor way too much and got way to excited to do burpees. Because hell, everyone hates burpees so lets have some fun with them.

Two years later and the people I met at Alchemy have had some of the most profound impact on me. Hell, I even convinced Brock at NOLO to hire me at front desk because I needed more Alchemy shoved into my veins.

Friends, coaches, and athletes alike helped me rediscover a part of me that I thought died. Instead it was just buried beneath a mask and through various puzzle pieces scattered around. All of them allowed me to take the mask off and just be me. They all allowed me to get overly excited, especially if burpees are involved, and find love in pushing myself to a limit I forgot I had. They challenged me to be healthier and love cooking again. They all gave me clarity.

Who knows what turn my life would?ve taken if I never walked through those doors. I really don?t want to think where it ends up. But I know the work and growth in my life stemmed from taking the leap of faith and just showing up on that Wednesday. Slowly the pieces of the puzzle start to fit more cleanly and those that I would shove into place drifted away. The masks and fear of being myself fell and I was surrounded by people who wanted me to succeed. It was the shift and change that I didn?t know how much I needed. And after my shoulder injury it gave me the comfort to keep pushing and grinding again.

I?ve done the challenge two times since that fall. Each time pushing myself to be healthier or find something new in working out. I started cooking more and being more creative with the meals I cook. My rugby career revived itself and last fall I had one of my most (individual) successful seasons since college. Coaches and the community have had my back and I feel comfortable in just taking the leap of faith and diving into things. They had my back before they got to know me, they had it throughout quarantine, and they had it everywhere along the way. All of them saw something inside me and feed it. Feed it until I became a new, better version of myself. And damn if I don?t feel unstoppable because of them.

3 Tips for Eating Clean During a Pandemic

Mon, 28 Jul 2025 23:34:03 GMT

By Coach Christy Wright

We all experienced it. The pandemic hit, the country started to shut down, things got SUPER weird, feelings were amplified x1 million and we all went through a moment of experiencing emotions from panic, grief, boredom, angst, whatever the word for you was. The whole world started picking up new hobbies from music to baking (tried that, failed miserably), hiking, professional Netflix binger (don?t worry, complete success). But through it all, the one thing for me that was a constant was food. It was something so challenging to regulate and create boundaries around due to boredom, emotional eating, ease of access, and well, the first pandemic we have ever experienced. Does any of this sound familiar? Thankfully though it all, the outcome of this crazy pandemic led me to find some tips to regulate food consumption, take back some control, and maintain an active lifestyle.

Eating became a comfort of sorts, but as time went on and the initial stress and panic started to diminish and I got in the swing of my new norm, it kind of hit me that now was a good time to start creating better habits and learn something new. I have never been a big fan of the word ?dieting? ? I think it comes with a bad connotation and one that rings as a short term fix for what I think is a long term game. I am a huge believer in the 80/20 rule when it comes to food and healthy eating, and I believe it?s something that can work for us, satisfy us, and fit into various stages in our life for the long term, the greater good.

What I?ve come to believe is that if I use food for ?fuel? 80% of the time and allow myself the freedom to, enjoy that slice of birthday cake, that glass of champagne at my BFF?s wedding, my Saturday morning waffles, etc. I can strike a balance that I really enjoy. I have always been a health nut, conscious of what I eat, but Alchemy is where I realized food can really be used as a source of fuel to help aid performance. I have done countless 365 Challenges, tested the Paleo diet, completed Whole 30, and even dabbled with Keto, but I have come to find a solid balance of including everything in a healthy way.

If healthy eating is something that is important to you, changing it up and trying different things is critical to long term success. Unfortunately, there is no secret sauce here, but nutrition is something we all have control over, which is very liberating once you come to that realization. So if you are feeling like maybe some of that control has been lost, aside from general and constant experimentation, here are my tips and tricks to getting it back.

1. PLAN and Prep!!! ? Sunday is always my day to come up with my plan for the week. Grocery run then get on that meal prep. I am absolutely no cook, but I have my staples (food list linked here!)). I always pre-cut my fruits and veggies, pre-cook my protein and pop it in a Tupperware in the fridge so everything is easy and ready to be consumed for the week. This makes ?fuel mode? cooking much less adventurous, but much more successful. Pro tip: You can?t eat what you don?t have in the house ? look, we are eating in our homes on a much more regular basis, if you are enticed by temptations, don?t buy it. I legit will never buy Oreos or cookies (except for on special occasions ? because it?s a trigger food for me, and I know if I eat one, the whole box will be gone before you can say? anything.

2. Meal timing and tracking ? schedule out when you are going to eat and what it is. I love using MyFitnessPal to track my meals and it also keeps me on a schedule of when to eat. Tracking what your eating is SUPER eye-opening and once you get the hang of it, it allows you to make intentional, informed choices about how you are fueling your body. When it comes to meal timing, have you had the days where you sit down to work and all of a sudden 2:00 PM rolls around and you haven?t eaten yet? Then you sit in front of the fridge and just with no idea what to do and an increasingly terrifying grown coming from your gut?. Ya, me too. Stick to your schedule, make sure you actually eat, so that way your hunger doesn?t catch up to you! Pro tip: Try to eat not at your desk/where you work!! That way your meals are intentional and enjoyed, and your desk doesn?t become a snacking playground! Hall of fame tip: Buy a one-gallon water bottle and keep it at your desk!! Keep hydrated!

3. Schedule time out of the house ? So many of us are used to a much more active lifestyle and work from home is keeping us sedentary ? schedule 15-30 minute blocks of time 3-5 times a day just to get up and MOVE, maybe it?s a walk around the block, maybe a short bike ride, rollerblade, maybe you get in 50 swings with your Torpedo, whatever it is get out and move! Pro tip: set an alarm or reminder on your phone for when you schedule these!! It will force you to actually take these breaks!

Look, nutrition can be overwhelming, it can find a way to control your life but once we take back that control it can fuel our every day and be used as a tool to push our goals forward. Start by implementing these three things, make small changes, explore what works for you, and implement consistency and positive change will come. Plus if you?re looking for somewhere to start, check out our favorite seasonal meal plans we just released our online shop.

If you have any general questions about food, or healthy eating, macro counting, etc I am more than happy to be a resource! Email me at christy@alchemy365.com or hit me in the DM?s on Instagram @christyjennawright .

GROCERY LIST:

PROTEIN:

Grains:

Vegetables:

Fruit:

Cheese:

Random:

Liquids ? v important

Community Matters.

Mon, 28 Jul 2025 23:34:03 GMT

The 365 Challenge is upon us, and it is one of my favorite times of the year (it?s like Alchemy Christmas for me). There are so many amazing aspects of the Challenge but this year I am leaning into the community aspect of the Challenge, more than ever.

I typically love the focus, drive, and accountability the Challenge brings. I thrive off taking time to focus on getting in workouts with no excuses, focusing strongly on my nutritional needs by giving my body the best foods for it to thrive, and taking the time off from things like alcohol and sugar to feel my best. All of those things leave me feeling focused, fresh, and super strong. But like I said, this year, I am finding the community the most important part.

Community is different right now. We?re meeting and communicating virtually, seeing each other in the studio with masks on and missing smiles and high fives during class. But we?re in this together and we?ve never needed each other more. We are cheering one another on throughout the country, we are liking one another?s foodie posts, workout goals, and we are sending virtual high-fives around the world. In-studio, we?re pushing one another despite all of the changes, we?re smiling through our masks and we?re giving each other that little bit of humanity we crave. No matter how you?re in this Challenge with us? you?re WITH US.

When I am working out at home doing Alchemy Anywhere, I think about all the Athletes around the world doing this challenge with me. I imagine you next to me and push myself harder, I turn the music up and try to send you my good workout vibes, no matter where you are. I LOVE that this is our biggest Challenge ever, despite the weight of the world, the challenges we all face, and how it can feel like everything is against us ? we are focusing on self-care. This is how we begin the hard work, how we can impact and make a change, how we can care for others. We have to take care of ourselves first. I am so proud of this group of incredible, dedicated people. Self-care is more important than ever and doing it with 745 others is what the Challenge is all about.

I am honored to be leading this Challenge, I am honored to be surrounded and supported by such a driven group of people who are pushing through challenges of all kinds. Thank you for trusting us to be your fitness and nutrition team throughout this Challenge and beyond. We have never needed you more and we sure hope you?re feeling our support, love, and appreciation.

Now, let?s eat foods that make us feel good, kick these workouts in the A and support one another. Whether that?s online, sending good vibes, giving a nod with your mask on, or being a total crazy person who high fives your computer screen so hard after a workout thinking it?s actually a human (oh, that?s just me)?

This Challenge is about all of those good things, but more than ever, community. We are so glad you found us.

Diversity, Inclusiveness and Equality at Alchemy 365

Mon, 28 Jul 2025 23:34:03 GMT

On May 29th Alchemy 365 shared our stance on fighting for justice for George Floyd with a commitment to create a safe and inclusive space for all. Since then, we have created a Diversity, Equality and Inclusiveness Committee that meets monthly to drive forward change in our community. Our committee is comprised of company founders, board members, leadership team members, coaches, and both new and long-time community members.

Special thank you to Leah Leyndecker , Sheila Meh , Victoria Turcios , Salman Elmi , Abdi Hassan, our DEI members who have committed extra time and energy to this committee, your leadership and feedback have been instrumental in this process.

Over the past few months, Alchemy 365 has taken steps to begin addressing our company?s Diversity, Inclusiveness and Equality (DEI) issues. Rather than moving quickly and without thought, we intentionally took the much needed time to listen, learn, and begin the internal work.

We acknowledge systemic racism and how social and economic institutions have historically excluded communities of color and recognize our duty to speak up and address these inequities and to promote a diverse and inclusive community. We have a responsibility to our employees and athletes to build and implement a diversity strategy and are working processes into our business to hold us accountable. The Alchemy 365 DEI Pledge will help move our accountability agenda forward to ensure results. We are committed to holding ourselves accountable to this pledge and the ideals the pledge stands for.

The Alchemy 365 DEI Pledge

Alchemy welcomes all people and we strive to provide a space for all races, ethnicities, body types, backgrounds, ages, genders, sexual orientations, and abilities within the Alchemy community.

We pledge to:

Our company?s mission is to help people feel alive, and we are driven to include all people in this mission. We hope to spread our reach and make fitness more accessible for everyone in the community, especially for those who may need it most.

Alchemy 365 Anywhere Sponsorship Program:

Alchemy 365 is committed to helping underserved and financially strained communities benefit mentally and physically from our classes. One way we can do that is through our sponsorship program. For every five new subscribers on our Alchemy Anywhere platform, we will donate a digital membership to an individual who wants to join our community but who needs assistance to do so. To ensure we are reaching underrepresented communities we are partnering with local companies and community leaders to help educate and share information about our scholarships.

Additionally, Alchemy 365 is committed to increasing diversity among its staff. There is no question that the world of fitness coaching and training is predominantly white. We believe the entire industry and its patrons will benefit from greater diversity, and we believe there are individuals who will find fruitful and purposeful careers if they can only get in the door. As such, Alchemy 365 will be opening scholarship spots in each of our A101 and Master?s seminars, which make up the training pipeline to become an Alchemy 365 instructor. In time, our hope is that we can not only diversify our own staff, but help to change the entire fitness landscape through this sponsored seminar program.

Do you know any individuals, organizations, or companies that would be interested in applying for a scholarship or in sharing our scholarship program within their network?

If so, please email molly@alchemy365.com

Sincerely,

Molly Hanten
Co-Founder and DEI Committee Head

PYL, now more than ever.

Mon, 28 Jul 2025 23:34:03 GMT

To our Alchemy Community,

It?s another tough week, in the series of a long line of tough weeks.

As you?ve likely heard, Minnesota Governor Tim Walz has announced a 4-week closure of gyms in Minnesota as a part of an overarching effort to curb the spread of Covid-19 in our community. This comes in the midst of our decision to close two of our studios ? one in Minnesota and one in Colorado.

But let?s be clear ? this isn?t the first time we?ve had to make hard decisions. In fact, it often feels like all of small business ownership is one hard decision after another. And the hope is that if you make enough of the right decisions, you earn the chance to fight another day, another week, another year ? you earn the chance to carry on and serve the customer.

We anticipate a very challenging 6 months that will test us but we?re ready for the test. I?m writing to tell you that we?re going to be standing strong at the end of this mess. Alchemy 365 isn?t going anywhere. We?ll be around to help you blow off steam, connect with friends, achieve things you didn?t think you could, feel alive and PYL for a long, long time to come.

Our plan is becoming more clear with each passing day: preserve what we have to the best of our ability, reduce expenses and complexity, retain great people on our staff, focus on our core business and our core customer, put our heads down and carry on. We know that with continued support from this community, we?ll be back to growing in the spring.

We?ve already received an outpouring of emails, texts and calls from athletes curious to know how they can help ? so let?s talk about what this closure means for you and your membership, and let?s talk about ways we can work together to keep Alchemy around for the long term.

To our members, if you are willing and able, please know that continuing to pay for your membership is the kind of thing that will literally support what?s left of this company so we can get back on our feet when we reach the other side. It brings me no pleasure at all to ask such a thing, but I know that I must ask all the same, for the long term greater good of our staff, this community, and the company. If you are willing to keep your membership active, you don?t need to do a thing.

Want to support Alchemy but can?t keep your membership active? Please consider becoming a member of our Alchemy Anywhere community. We?ve got Torpedoes in stock on most weights (with more inventory on the way), and a fantastic at-home product that will keep you feeling alive even from outside our studios. Many of you are receiving a free Alchemy Anywhere subscription as a part of your membership, and many as a reward for your continued support during the last shutdown. But if you?re interested in helping through this unique channel, please consider switching to a paid Alchemy Anywhere membership and know that our ability to grow our digital business will prove crucial to our ability to survive. To convert to a paid subscriber, simply fill out this form .

Lastly, stay tuned for some really exciting equipment and retail sales and promotions we?ve got teed up for you. If there?s a shirt you?ve wanted, or if you?re looking to add a barbell, plyo box, slamball etc. to your home gym, consider spending your dollars on those goods through Alchemy. We?re going to move a lot of great equipment and apparel in the coming weeks.

The truth is, we?ve been here before. We know what to do and we remain confident in the face of the brutal facts. We?re down, but we?re not out.

Thank you for considering ways you can help this small business in this difficult time. Thank you for being a member of this special community. Thank you for trusting us with what I hope is the best hour of your day.

PYL, now more than ever!

Tyler Quinn
Alchemy 365 Co-Founder

To Everyone Who Got Us Here: Happy Birthday

Mon, 28 Jul 2025 23:34:03 GMT

By: Tyler Quinn

This last year tested all aspects of our business, stressing our team and challenging our resolve. Today, we see small signs of recovery ? growing classes of like-minded Athletes, sweating, working, and feeling alive? TOGETHER, once again.

As I think back on all the challenging moments of 2020, and as I reflect on Alchemy?s perseverance, one supporting element stands apart from all the others. In 2020, this community held us up and held us together in every conceivable way. You adjusted with us as adjustments were made; understanding when we first shuttered our studios, pledging hard earned dollars as we launched digital classes, buying up Torpedos at our warehouse sale, maintaining your memberships through closures, tolerating limited class sizes, masked workouts, shifts in schedules and ultimately reminding us every day why we do what we do, and inspiring us to hold on. For our sixth trip around the sun, we?re not just celebrating another birthday, we?re celebrating a re-birth of Alchemy 365, come through the fire of a uniquely challenging year.

Since our founding, we?ve strived to be an authentic brand, offering effective classes for real people who want to feel alive and live their best life. And we?re absolutely honored to have the chance to continue that mission today, tomorrow, and for years to come. If you?ve trained with us once or taken a thousand classes, if you own a sticker or an entire closet full of Alchemy blue, if you?re a current member, a suspended member, or even a member that has moved on for good ? we celebrate you. Happy Birthday to every single one of you and here?s to many more.

Tyler Quinn is CEO, a founder, and coach at Alchemy 365. In his spare time he enjoys gardening, being outside with his golden retriever Fletcher, and jiu-jitsu.

Celebrate and feel alive with us all weekend in-studio , or anytime on-demand .

The Method to the March MAXness

Mon, 28 Jul 2025 23:34:03 GMT

By Konnor Fleming

It?s not fussy ? pretty straightforward in fact ? it?s group fitness that works: your Alchemy workouts begin with a slow warm-up that progressively gets more intense, ultimately culminating into a peak of high-intensity in the middle, before slowly coming back down to earth through the cool down.

This is the bell-curve. The structure of each workout, no matter what?s written on the chalkboard, that every one of your coaches knows like the back of their hand, to give you kick ass workouts every day. (Yes, there is, in fact, a method to the madness ? your coaches are tactfully and intentionally taking care of you from the very start, all the way to the very end, of class).

So why (?WHY!? I imagine some of you yelling) in the month of March do we decide to adjust this structure with an added full minute of maximum intensity at the end of each workout?

Let?s talk about it.

I want you to think about one of the best workouts you?ve ever had. Motivation was high, energy levels through the roof, and all the movements of the day were squarely in your wheelhouse. This workout was YOURS.

And what happened? You crushed it . No if?s, and?s or but?s about it ? this was peak performance on display for all those fortunate enough to get to see you in action.

In workouts like this, there?s a certain elevation in intensity that exists throughout the entirety of the workout. You find the high and ride it all the way through the 20 (+/-) minutes of the workout, and when you finish there?s a unique satisfaction that you just can?t deny:

?I can do anything. I feel alive.?

That feeling is exactly what March MAXness is all about, with a twist. We?re asking for one extra minute ? beyond the fourth quarter ? to go further than you ever have before.

You end the workout with everything you?ve got left in the tank, emptying the deepest part of your reserves, finishing the workout in a heap on the floor. You and your fellow athletes just did far more than you thought possible.

It?s easy to see sixty seconds of maximum intensity as being a hindrance to the rest of your workout?but that?s just not the point. In fact, it?s exactly opposite:

March MAXness exists to push you past the limits you?ve set for yourself.

March MAXness exists to boost your intensity in the moment, and to increase your physical and mental capacity in all your workouts to come.

March MAXness exists for you to prove to yourself that you are capable of so much more than you think.

March MAXness exists to make you feel alive.

Ready to MAX out?

Download your digital trackers HERE to monitor your progress all month long.

Konnor is the General Manager and Coach at Alchemy 365 Edina. In his spare time you can find him playing slow pitch softball and flag football, spending way too much time grocery shopping, and helping others pursue their legends.

PYL Series: Coach Hali

Mon, 28 Jul 2025 23:34:03 GMT

What Happens When You Ask Yourself: "Why Not?"

I will never forget the night my husband, Michael and I decided to move to Denver. It was September 2019 , we were out to eat for pizza ? chatting about life, events of the year thus far, plans for the future. It eventually turned into a WHY NOT conversation.

This is what I mean:

Rewind back to 2018 when Alchemy 365 was first planning to open in Denver. I was ecstatic. Ever since being hired, I had always wanted to help launch another Alchemy studio. I wanted a new experience and craved a new adventure in life.

I have always idolized my grandparents and parent?s stories about different stages in their lives. ?Remember when we owned that A&W?? ?Remember when we moved to Louisiana?? ?Remember those years we traveled and raced horses?? They made these different life stages seem so exotic but yet very casual. I want to create stories of my own to share with my kids and grandkids later in life.

This became a theme for Michael and I. Always looking for new positions at work that might take us somewhere new. We still needed a reason to make that type of jump and leave everything we knew and are comfortable with. It?s like my brain needed to rationalize it that way ? a reason to go. (Or maybe, at the time, I thought that?s the only way it was socially acceptable.)

So, I took a deep breath, and applied to help launch Alchemy LoHi.

But I didn?t get the job. I didn?t get asked to move to Denver. Instead, I was asked to take a step up at my current studio at the time (hello my beautiful NE fam!) and run Alchemy Northeast in Minneapolis as its General Manager.

Needless to say I was devastated. At first. Because sure enough it ended up being exactly what I needed and where I needed to be at the time.

You see, we lost my brother-in-law (Michaels younger brother) very unexpectedly in February 2019. I cannot imagine having been anywhere else when it happened. We needed to be with family and we needed to be home.

But that itch for a new adventure remained. We were grateful to be home with family during that time but it also put into perspective our longing to have a new adventure and create something special together. When you never know when your time will come ? you have to make the most of the time you have.

So this brings me back to the top, to our conversation over pizza that night in September 2019. Seriously, WHY NOT? We?ve always wanted to move somewhere and we love Denver ? why not just go for it?

And if things don?t work out? OK. At least we tried and we?re not living with WHAT IFs in the back of our brains.

And here we are today. We made the decision and made the move. Granted ? a few things were up in the air. I truly didn?t know what my life would look like out here. Initially, I planned to just coach part-time at Alchemy LoHi while I figured things out. But low and behold ? Alchemy Tennyson was gearing up to launch and I asked if I could stay with the company and help open that location. And the timing was perfect.

Here we are, 2021 and what excites me about Alchemy Tennyson re-opening? Not only is it the reason I get to do what I love every day, but I cannot wait to see what this community achieves. After the year we?ve had, the adversity we have overcome, the opportunities for our members to grow and PYL feels truly limitless.

All and all, what I am trying to say here crew is simply live your life . And live your life for you . Live your life with joy, with love, with adventure, and with compassion. If there is one thing I have learned over the last few years is that you just never know what the day will bring ? you may just get the adventure you?ve always wanted.

Hali Weiss is a Coach and the General Manager at Alchemy 365 Tennyson, re-opening on May 1, 2021. In her free time she enjoys, hiking with her husband Michael and dog Dante and soaking up the CO sun!

Member Spotlight: Tennyson

Mon, 28 Jul 2025 23:34:03 GMT

When we closed our Tennyson Street studio in Denver, CO last November, we had no idea what the future would hold. The pandemic was in full swing, and as a small business we were making tough decisions to survive.

Fast forward to today, April 2021, and we?re doing something we didn?t know would be possible thanks to this kick-ass community; Tennyson is back!

This community includes Kelby P., one of our newest Tennyson members. She lives a few blocks away from the studio and looks forward to getting a run in on the way to class. Not to mention, she has big goals for 2021: to get that unassisted pull-up. Read more about why Kelby is choosing to pursue her legend with us at Tennyson:

I had no idea how much I was going to like the workouts. I love that I can get a proper warm up, a killer workout, and a meaningful cool down, all done in less than an hour. The Alchemy workouts aligned with the type of workouts I was already doing on my own, however, working out with your friends and in a group setting is so much more motivating. All the instructors are amazing and they make you feel so welcome. I?m so glad to be a member of the Alchemy family! I work for UCHealth as an operating room nurse. Outside of work and the gym I enjoy back country skiing, hiking with my three dogs, planting flowers and traveling with my husband! ?

Want to join Kelby and the rest of this community? Are you ready to push yourself and feel alive? Click here to learn more about Alchemy 365 Tennyson in Denver ? and remember, your first class is always free.

PYL Series: Moving Past Fear

Mon, 28 Jul 2025 23:34:03 GMT

At Alchemy, we use the phrase Pursue Your Legend. It comes from the book The Alchemist by Paulo Coehlo. It means identifying your purpose in life, and then pursuing it. Your Personal Legend is something you have always wanted to accomplish, and there can be many ways to PYL in life. Maybe it?s pursuing an adventure, finally starting that passion project, golfing your dream golf course, climbing that mountain ? many little things in life allow us to pursue our legend.

In February 2020 my purpose for life completely shifted in a way I never expected. I became a mom. On February 20, 2020 not only was Clara born, I was also reborn. Life as I knew it completely changed. As I stepped into motherhood in the early postpartum weeks, I felt lost, sad, confused, unsure if I was meant to be a mom due to the struggle I experienced. It was a full blown what the hell is going on?! But I quickly learned from talking to other mothers that I was not the only one who had felt this way at some point in motherhood, and that it truly ebbed and flowed. I started to question everything: why had nobody told me this? Why didn?t anyone speak openly about this? It felt like what I knew about pregnancy, postpartum and beyond was not anything I would actually experience. I quickly realized it was due to outside pressure, pressure to show up and smile no matter how hard things were, to carry on in life and to just keep on going. I wanted women to feel empowered to share all their experiences, their struggles, their learnings, their joys. I wanted women to feel like they could be their true self and not need to hide behind this idea of perfection because there is not perfect way to motherhood.

Becoming a mom brought to light my true purpose in life: to show up as my truest most authentic self, to love myself wholeheartedly, to fully believe in myself, and to know I am wildly capable and to empower others to do the same. It became clear I must pursue this legend to be an example for my daughter, to show her she is wonderful just the way she is, that she can achieve her goals, that she is strong and capable, that she is not alone, and that being your truest self is the most fulfilling way to live your life.

Pursuing this purpose challenged me to grow, to show up, to be real rather than let the worry or fear of what other people might think hold me back. I used it to push me forward. I had ideas, projects, stories to share and put out into the world. By following my purpose and pursuing my legend I took the next steps to actually putting them out in the world. I created a podcast to build community, to share real life experiences and create ripples of impact. I created a platform to be not only my truest self but to invite others to do the same. I began sharing my personal experiences as a mom, the challenge of breastfeeding, my birth story, the joys of watching my child grow, and what I had learned already from her resiliency. I co-founded a business to empower mamas those who are pregnant, post-partum, struggling with infertility, have experienced loss and beyond ? a space to show up just as you are and know you will be loved, accepted and can share what is going on in your life and feel supported through the mind, body, and soul.

Motherhood is a unique journey for everyone, and it has shown me how extremely powerful we are as women. Whether you?re pregnant now, trying to become pregnant, if you?re struggling with infertility, or suffered a miscarriage. These are all parts of the collective motherhood journey, and know that you are resilient, loved, and wildly capable. We are strong, badass mamas. Becoming a mom was the catalyst in my life that pushed me forward to Pursuing my Legend, and I am so happy it did. Never have I felt more fulfilled in all that I am doing.

I want to ask you to step back, ask yourself: what is my purpose? and then go out there and pursue it.

Alex is the General Manager at Alchemy 365 Highland Park. When she?s not helping athletes PYL in-studio, you can hear her on the Creating Ripples podcast, empowering mamas at Embolden Mama , and going on adventures with Jordo, Clara, and Schmidt.

Leaning Into It: PYL Through The Pandemic

Mon, 28 Jul 2025 23:34:03 GMT

By Matthew Cole

To say the past year has been a year unlike any other is an understatement. We?ve seen a full spectrum of challenges and emotions. We became isolated, yet connected in new ways. We saw society become more divided in certain regards, yet more united in others. It?s pretty safe to say a lot of us are still in the process of digesting all that has happened. Some things have left me feeling very disheartened, but there?s also been a lot that has made me feel incredibly optimistic. I?m no stranger to the fact that growth can be messy and painful at times. This year exposed a lot of us in ways that we can all do better. I think it also resulted in a lot of inner reflection, which can sometimes be a tough pill to swallow; but a valuable pill nonetheless.

One thing that has me feeling optimistic is our ability to adapt. I saw a lot of people accept that there are things that they can?t control so they can place their focus on what they can control. I saw businesses shift how they operate and take completely new directions they had never thought they?d have to take.

Alchemy was no different. The instant we closed our doors, our leadership team was already rolling out a plan to ensure we could still bring value to all of you incredible athletes. We had no idea if Alchemy would even survive, but we weren?t about to go down without a fight. We pivoted in record time to a completely digital platform with many of us coaches converting our living rooms and apartments into pop-up digital workout studios. As staff, we took on many new roles challenging ourselves to perform tasks beyond our normal job descriptions.

We began offering live and recorded classes for our athletes and were able to still bring them some semblance of normalcy to their days. To be honest, it was hard and scary. Many of us were taking on new tasks for the very first time. But the amount of love and gratitude we received from our community was overwhelming. Messages from the community thanking us for keeping the PYL going, keeping that sense of community, and providing people with a real outlet. We even had former members that had moved regain the ability to take our classes again. New people were able to try their first ever Alchemy class from all across the country, even from abroad.

We really had to embrace the uncertainty and take things one day at a time. With the initial plan being just a two-week shutdown, to being in a strange state of limbo for over a year. All we could do was keep our focus, stay optimistic, and control what was within our control. That?s been our mantra for the past year as we?ve been doing all we can to protect our community and provide our athletes with an excellent experience to the best of our ability.

This has left me with an overwhelming sense of gratitude. This past year has been hard. Really hard. I have learned so much from so many people, and I?m choosing to use the lessons I?ve learned over the course of the past year to become a better person. In a lot of ways, this is what Pursue Your Legend means to me. It?s a pursuit that never ends on the path to becoming a better person. Not just when it?s convenient. Not just when the circumstances are right, but always staying in pursuit despite the circumstances. It was a giant lesson that there is a lot that you can?t control, but you can choose to focus on what?s in your control. I?ve learned that growth can often be messy, and is rarely a linear process. You need to be willing to put your hands in the dirt to do what needs to be done, and have the ability to adjust your sails as the winds change.

I?m so excited to be able to continue this PYL journey with this community, and it?s safe to say I won?t be taking hugs or high-fives for granted any time soon!

Coach Matthew is the General Manager at Alchemy 365 Northeast in Minneapolis, MN. When he?s not coaching in studio, he spends his time doing Jiu-Jitsu, going for long hikes, and sitting in the sun with a cup of coffee and a good book.

One Year Later: Celebrating Juneteenth

Mon, 28 Jul 2025 23:34:03 GMT

By Sheila Meh

Well folks it?s been a year since you?ve heard from me and what a year it?s been! We?ve made leaps and bounds in medicine as it relates to COVID-19, we?ve become more adjusted to our routines, and we?ve started to imagine a world in which the pandemic doesn?t run our lives. This has been fantastic news to hear! As someone who loves to travel and see friends and family, I couldn?t wait to get the vaccine and start doing the things I loved again. While things are constantly evolving and changing in the pandemic, there are some things that don?t feel like they are. Last time you heard from me, I talked about the importance of Juneteenth and what it meant to me. This was largely because two very high-profile murders happened right before our very eyes; Ahmaud Arbery and George Floyd. Since our last encounter only one of those cases has pretty much concluded. While locking Chauvin up feels like music to my ears, I fully understand it doesn?t bring George Floyd back. It doesn?t restore the pain, hurt, and trauma our community experienced. It doesn?t reverse the anger of a beaten community. And it certainly doesn?t excuse what?s already happened in the past ? but it?s the beginning. This reunion between you and I isn?t about feeling bad for ourselves, but rather a celebration of what?s to come.

As a reminder Juneteenth was born in 1865 where Major General Gordon Granger arrived in Galveston, TX and announced the end of Civil War, and the end of slavery. Since then, it?s been a symbol of freedom for the black community. While this was incredible news to hear, the ugliness of racism and discrimination had left its stain on America and has continued to this day. Since George Floyd?s murder, Newsweek reported as of May 25 ^th , 2021, at least 229 black people have been murdered across the US at the hands of police. I don?t know about you, but that?s 229 too many. These individuals should be alive with their loved ones just like us. They should be grilling on Memorial Day, getting ready for work, and embracing life just the same. Instead, they?re left in the street and when we hear the stories about what happened it all sounds way too similar.

Like I said earlier I want our reunion to be a celebration of what?s to come. We can?t bury ourselves in the bad and not consider the amazing things people are doing to spread some good. Non-profits such as The Black Vision Collective , Reclaim the Block , and Racial Justice Network are doing incredible things to restore faith back into communities all over Minnesota. Large corporations are finally being held accountable for exploiting underrepresented communities. And people are finally starting to stand up for the voiceless because they realize if they don?t, they are a part of the problem. As I look at all the good that?s being done, I realize none of this happened overnight. It took active participation (genuine or not) to get us here. It?s this type of involvement that is going to move us forward into a future I can feel safer bringing children into. I?m not saying America is fixed (we are far from that), but I can say, there?s a spark.

Because of the hope I feel, this Juneteenth I want to celebrate! I want to lavish in everything that is Black and feel unapologetically myself. I want to support and hug on old friends (that are also vaccinated) and give them the space to also feel free. I want to hear about black stories that don?t include trauma because we?ve had enough of those. This Juneteenth I want to own the right to feel happy just as my white counterparts. If it?s alright with you, I want to give you a call to action this holiday. If you have a close black person in your life, whether you?re black or an ally, simply ask them: ?How can I celebrate you?? Now don?t make them feel awkward about it or force them into a response, but provide the space to let them feel like with everything going on they are worthy of being celebrated. The worst thing we can do after this holiday is regress and forget about what?s happened this past year; we can?t afford to do that. As we continue to honor the commitment to equality and be the change agent in our small circles, you?ll continue to see the larger effect it has on the world.

Looking for more ways you can celebrate Juneteenth?! See the listing of black owned businesses to visit:

Gifts:

https://thecollectivejewelry.com

https://shoppeblack.us/2021/06/juneteenth-gift-ideas-that-support-black-entrepreneurs/

Restaurants:

https://mspmag.com/arts-and-culture/black-owned-businesses-in-the-twin-cities/

Fitness:

https://www.tightenupbodysculpt.com

And More!:

https://shoppeblack.us/2020/05/black-owned-businesses-in-minnesota-that-need-your-support/

https://zambezikitchen.com

Sheila Meh is a former Coach at Alchemy 365 North Loop, Alchemy Anywhere, and a beloved member of our community. She is currently a Boutique Fitness Business Consultant and you can follow her on Instagram @thesheilzlife.

The Alchemy365 Community is Growing: Meet Coach Anna!

Mon, 28 Jul 2025 23:34:03 GMT

By Anna Elvestrom

Hi everyone! My name is Anna Elvestrom, I am the new Assistant Studio Manager for Alchemy 365 in Minnesota. I was born and raised here in the Twin Cities and am thrilled to be continuing my journey in my home state with this amazing company. A fun fact about myself I like to share is I was born on 7/2, at 7:02am, weighing 7lbs 2 oz. Needless to say? 7 and 2 are my lucky numbers!

I was introduced to Alchemy through Alex Zauner, General Manager of the Highland Park studio. She brought me in for a couple drop-in classes and I absolutely fell in love with the community and how alive I felt after being surrounded by a group of athletes grinding through the workouts together. Immediately, my focus became, how can I work for this incredible company and help others to have this feeling?! Fast forward about a year and a half ? I applied ? and was lucky enough to be hired on as the ASM in Minnesota.

I am beyond excited to help others in this community achieve their goals, be it in fitness, or life in general. One of the unique traits of Alchemy I love the most is how we are a community who care about and support one another in all areas of life. We are all here to cheer each other on, as we work towards our goals and pursuing our personal legends.

A couple of my personal in-studio PYL goals are to achieve my full TTB and pull-up. Outside of the studio, I would love to train for and complete a half marathon in the next couple of years. Another passion of mine is holistic nutrition/food as medicine, and see myself pursuing a career as a nutritionist as well as a fitness coach.

Come see me in the studio at Edina, Highland Park, or the North Loop. I can?t wait to meet you all, and look forward to being part of this incredible community.

Anna Elvestrom is the Assistant Studio Manager of the MN Alchemy 365 locations. When she isn?t coaching in-studio, she loves to spend time with family and friends being active outdoors, cooking, and traveling to new places.

The Alchemy 365 Community is Growing: Meet Coach Elena!

Mon, 28 Jul 2025 23:34:03 GMT

By Elena Smale

Hi ? Coach Elena here! I am beyond pumped to be a part of the Alchemy community. No surprise here, but I?ve already been welcomed in with open arms, tremendous support, and encouragement in the past 4 weeks, so I know the future here is only going to be bigger, brighter, and better ?

A little bit about myself ? I was hired on as a full time Assistant Studio Manager and will be Interim General Manager at Highland Park as Alex Zauner is out on her maternity leave (so excited for the wonderful addition to her family and selfishly, to our community!). This role at Alchemy is a perfect combination of my three greatest passions ? health/fitness, entrepreneurship/marketing, and working with people! To sum up my background, I have a degree in marketing, experience in customer service/healthcare, am a certified health and life coach who specializes in self love and codependency, and have been a fitness instructor for the past 4.5 years.

So? Why Alchemy? To be honest when I saw the job description online, I couldn?t help but think that it was written just for me, especially at this point in my life. I?m all for an empowering, growth-oriented, challenging, and supportive environment, whether that be in the studio or in my everyday life. In short, I love the Alchemy brand and everything they stand for. Alchemy?s core values are truly a mirror image of how I choose to live my life already. I wholeheartedly care and want to share in other peoples? journeys of inner and outer strength, confidence, growth, and ultimately, feeling alive .

What?s my PYL? When I think about what ?pursue your legend? means to me, it all comes back to connection. I LIVE for human connection (I mean don?t we all in some shape or form?). Whether that be through community building, 1:1 interactions, or empathizing with someone over a love/hate relationship with burpees. Every point of connection matters and makes a difference. I?m hoping that my love for connecting with other humans will resonate and make an impact with each and every athlete I interact with at Alchemy. Wooof that?s a big goal, but I like to dream big!

All in all, I am ready for an amazing journey to be had alongside all of your wonderful journeys. And I know everyone says this and it?s cheesy, but let me tell you something.. I will be your biggest cheerleader. You can hold me to it ? Let?s goooo athletes!

Coach Elena is an Assistant Studio Manager at Alchemy 365 Highland Park in Saint Paul, MN and Alchemy Northeast in Minneapolis. When she?s not coaching in the studio, she?s coaching women 1:1 on better self-love practices as a Health & Life Coach, embracing her inner foodie by checking out new restaurants with friends, and feeding her curiosities with all the personal growth podcasts, books, and courses.

Don’t Call it a Comeback – An Alchemist’s Return from Injury

Mon, 28 Jul 2025 23:34:03 GMT

By Konnor Fleming

On May 27th, I underwent ACL reconstruction surgery on my left knee. I was told, going in, that it would be (approximately) six weeks on crutches, eight weeks before I could do any significant weight bearing, sixteen weeks until I could jump and run, and approximately a full year until I would be back to 100%.

Naturally, as an Alchemist, this was devastating to me. If I?m being honest, I struggle under normal circumstances to be disciplined with one or two rest days a week?and now I?m being told I might not be able to do Alchemy again for three months!?

Fortunately, this ended up being far from the truth ? I?ve been back in the studio taking classes regularly for the past month and a half.

How?!? Well, that?s the best part. Alchemy all but did it for me.

Everything that we do at Alchemy is infinitely scalable, which means that I could do any and every workout in some way, shape or form. (That is, once I was given the green light and continued to monitor progress with my doctor).

In a position where you can?t squat to depth? Grab a box, and do Box Squat (lowering only to the top of the box) instead. Got an injury that makes overhead positions challenging? Grab a band and let?s do some tricep pushdowns. Still working on feeling confident on the bar? Let?s scale the reps down and get you just a little bit better than you were yesterday.

Every day I would come in, take a look at the chalkboard, and have a conversation with my coach. In no more than about five minutes, I would walk away with a game-plan I could feel confident in; I knew I wasn?t going to (re)injure myself, and I knew I was going to get a great workout.

Has it always been easy? Certainly not. To be totally honest with you, it?s been a real lesson in humility. Not being where I once was, athletically, has been a bit of a blow to the ego.

But then again, that?s the (other) best part. Never once have I felt judged.

Instead, I?ve been met with warm welcomes and encouragement as I returned to the studio. I?ve connected with coaches and athletes like never before in our celebration of the comeback, and I?m more inspired than ever to return stronger than I have ever been before.

Life happens. Injuries, small or large, are a part of that. But they don?t have to mean the end of your fitness. In fact, I believe they just mark the beginning of a new, even greater chapter.

At Alchemy 365, we want to be part of that. We?ve got your back. Trust me.

Member Spotlight: More Than Just A Fitness Routine

Mon, 28 Jul 2025 23:34:03 GMT

By Lucy Witchell

?Standing at attention pose, feet to touch, eyes blinked closed. For the next 50 minutes forget about everything outside these 4 walls ? this time is for you.? A variation of these words are spoken at the top of each Alchemy 365 class, and honestly this mindset instilled on a daily basis nicely sums up why Alchemy is my second home.

For those who don?t know me, I?m Lucy and I?ve been a member for almost 3 years , though just calling myself a member doesn?t quite begin to cover it. If you go to Northeast you?ve likely seen me (or heard me due to my endearingly loud voice), as I spend the majority of my free time at the studio. Outside of Alchemy, I am a 4 th year medical student at the University of Minnesota, and currently in the process of applying for residency. ?Free time? is difficult to come by, so taking care of my well-being requires active effort.

I learned this the hard way at the end of my first semester back in December 2018, as I watched my self-care priorities go down the toilet while drowning myself in the sad, sad depths of anatomy and biochemistry. Determined to fall back into some sort of fitness routine, I turned to the internet and eventually stumbled upon a Groupon for a discounted month at Alchemy 365. I intended to stay just for that month so I could remind myself what exercise felt like, but as I?m laughing to myself writing this blog almost 3 years later, it?s safe to say that initial plan didn?t quite pan out. I went from working out 6 times that whole semester to 6 days a week, and my academics actually improved. I learned to appreciate myself and my body for my strengths, and to accept the balancing act of knowing when to push myself and knowing when to rest. Alchemy has become a necessity for taking care of myself, and truly the best tool in my tool belt when it comes to taking care of my mental health.

Though the workouts alone help my anxiety substantially, the part of Alchemy that really keeps me coming back is the community. From students to parents, young professionals to well established ones, lifetime athletes to people who have never done a traditional workout in their life? Alchemy welcomes everyone, and for 50 minutes gives this group of very different people a common goal, with everyone literally (and loudly) cheering each other on along the way. Beyond that, coaches truly make an effort to understand who you are, and they will go to every length to make sure you feel comfortable. You get excited to come back to see familiar faces, and over time these familiar faces inevitably turn into friends, and for me at least, many of these friends have turned into family. Being part of this community has helped remind me I am more than just a medical student, and even on days where I feel like absolute garbage, I get to take a break from the outside world and remember what it feels like just to be human.

Maybe you?re thinking Alchemy 365 is just another gym that offers group fitness classes in a trendy looking studio, but I?m here to tell you it?s not. Sure it?s great to be proud of yourself when you lift a heavier weight, perfect a challenging yoga pose, or get your first pull-up, but there is something so special about doing those things with a community full of people enthusiastically cheering you on while you do it. It?s what motivates me to pack a bag of workout clothes when I leave the house at 6am so I am ready to go for a 5:30pm workout when my day is finally done. It helps me push past my exhaustion because even if I don?t do ?well,? I have an army of people meeting me where I?m at and cheering me on anyway.

There is honestly no place I feel safer or more supported than I do in this community, and for that I am eternally grateful. If you?re reading this I encourage you to come exactly as you are and just give it a try ? I promise when I meet you I?ll be cheering for you.

Lucy is a 4th Year Medical Student at the University of Minnesota, member at Alchemy 365 Northeast, and overall badass. Want to join her in class? Your first workout is free .

A Letter from Our Co-Founder & CEO

Mon, 28 Jul 2025 23:34:03 GMT

Dear Alchemists,

I?ve been watching Ted Lasso lately, an awesome new show on Apple TV. Not sure what it is? It?s about an American football coach from Kansas City who makes his way to the UK to coach English football. And, it?s terrific.

Without giving away any spoilers, at the end of season one, the show introduced me to a quote which is apparently quite common amongst English football fans: ?It?s the hope that kills you?.

In essence, the saying implies that sometimes it?s better to have no hope than to hope for something and have those hopes crushed in a brutal manner. And we get that, now more than ever, as we continue stutter-stepping, then back stepping, then dragging our collective, communal, tired selves through each wave of this pandemic.

And yet, with new and fragile hope, I?m excited to share some really big news.

On October 16th, we?re reopening our Uptown studio in the heart of Minneapolis.

Alchemy Uptown was still in its infancy when the pandemic hit. We closed the studio as part of an overarching conservation effort. As scary as it is to be re-launching a studio under such challenging conditions, we believe we can do so with success.

Truthfully, this launch is bigger than the Uptown studio alone. While we?ve seen growth since the start of the year, we?re still far from stabilized, operating our business today with only 60% of the membership we?d had in March of 2020. After tightening the belt, restructuring, refinancing, renegotiating and now reopening our way through what I hope were the worst days of the pandemic, our company is only about 600 members away from the goal we set for our rebuilding efforts way back in November of last year. That?s only 85 new Alchemists per studio.

Like the reopening of our Tennyson Street studio in Denver, I hope Uptown?s launch will spearhead another critical increase in our membership base to help us reach that goal. That?s why, to celebrate Uptown?s return, we?re bringing back our one-month-free promotion for all of October.

Your first month of membership is free when you commit to 3-months of training with us. This offer is for both new and returning Athletes and is valid on any of our membership tiers at any of our locations.

If you need a sign that it?s time to come back in. Here it is.

I know many of you have stopped commuting to work each day which was a key part of your Alchemy routine. I know that it?s hard to jumpstart old habits. But if you just give it a try, I think you?ll find the effort of getting to the studio well worth it as you walk out after class.

I know many of you have experienced lifestyle and financial changes. But I think you?ll find investing in your physical and mental health is an investment worth making and, frankly, one that?s more important than countless other expenses we all willingly take on each month.

I know that some of you have gotten ?out of shape? and might be nervous about getting back into the swing of things. I think that when your coach greets you by name, with a big smile on their face, and helps you select the right weight, the right modifications, and the right workout strategy, you?ll find yourself right back on track to meeting your goals and feeling alive again.

Lastly, I know that many people shifted to at-home workouts over the course of the last year. For some, the convenience of training in your basement is just too nice to give up on. But to put it bluntly, when you find that training on your own calls for more motivation than you can consistently muster; or that the call from your sofa rings louder after a long day than the call from your shiny new Peloton; or when you realize that an emoji high five actually isn?t the same as a real one, or that your virtual coach can?t see you, correct your form, or know your name ? come home.

If you?ve found Alchemy just isn?t the spot for you anymore, please go find another local gym. There are thousands of small, boutique gyms in our two markets filled with excellent, passionate, caring instructors that continue to hang on by a thread. So if you feel comfortable returning to in-studio exercise but don?t want to do it with us, consider skipping past the big national players and supporting local business.

Finally, if you?re just not comfortable with the idea of in person exercise due to the pandemic, please know that we understand, support your decision, and will be here if and when you feel like coming back. We?re just a small company with limited options doing our best to reconcile what?s happening in the world with what?s happening to the business. I hope you all understand that.

Ted Lasso tells me that hope is the thing that kills. The statement may prove true in time. Yet, even against the backdrop of a tough, tough year, in the midst of great uncertainty for so many of us, I remain confident and optimistic that in the coming days, weeks, or even months, we will find our hopes coming to life in the most magnificent ways.

Now, as always, PYL.

Tyler Quinn

Click HERE to claim your free month of membership now!

An Open Letter to ClassPass Athletes

Mon, 28 Jul 2025 23:34:03 GMT

When ClassPass hit the scene, the appeal was obvious. People could shop gyms, try a lot of different workouts and make an educated decision regarding their exercise routine. But in the end, we believe your time with ClassPass should be a stepping stone to something more consistent. We want you to consider joining on at Alchemy as a member, and here?s why:

1. Consistency matters.
As fun as it can be to bounce around and try things out, it?s not a particularly effective way to maximize your results. The fact is, you get good at what you do, and having a consistent program is one of the best ways to optimize your training. By exercising with Alchemy consistently, you?ll be able to find a rhythm in our Cardio , Strength , Circuit , and Barbell formats. The programming is put together in a way that strategically develops your aerobic capacity and strength, while allowing you to burn fat and sweat out stress. Attending classes at Alchemy 3-5 times per week is the best way to change your body and restore your mind.

2. Community matters.
We believe that our brand transcends fitness. We?re always working to build studio communities that inspire people to ? pursue their legend ? and live life to the fullest. When you?re in the room as a ClassPass guest, you miss out on the incredible sense of community that motivates our athletes and drives accountability. There?s just nothing like coming to class with a group of like-minded athletes that have your back and cheer you on through the toughest stretches of the workout. At Alchemy, we?re about creating a welcoming, authentic environment in which we bust our ass, but don?t take things too seriously. By becoming a member, you?ll dial up that community feel and I guarantee it?ll make a huge difference in your training, and in your life.

3. Having a relationship with your coaches matters.
We?re all better off when a coach knows us, watches us, and helps us to be our best. If you only drop in from time to time, your coaches never get to really know you and are limited in the way they can help your training. But if you join up with Alchemy on a consistent basis, you?ll find that your coaches know you by name. They?ll know the injuries you?ve had, the movements you like or hate, the way you squat, the stresses you face at work. They?ll help you push yourself by challenging your weight selection, or driving you to complete a few extra reps before time runs out. If you really want to get the most out of your time at the gym, join up and become more than just a body in class, become a real athlete with real goals that our coaches can really help you achieve.

4. Supporting local business matters.
Lastly, whether you choose a consistent membership at Alchemy or some other gym, you should know that after the last 18 months, local businesses need you. I know this doesn?t help you train harder or get more results but by shifting from ClassPass to a local gym on a consistent basis, you help bolster your neighborhood economy, and the people that live there. We understand and can see the appeal of a ClassPass membership. But for the sake of consistency, community, strong coaching relationships, and the desire to support local business, consider joining us as a member.

See you in the studio soon,

Tyler Quinn ? CEO
Alchemy 365

The Key To Starting A Fitness Routine: Show Up.

Mon, 28 Jul 2025 23:34:03 GMT

Member Spotlight: Jordan Hove

Absolutely Immaculate Energy. This is the phrase I use to describe my time spent as a member at Alchemy 365. From walking into the door and being greeted by the coach and other athletes, to the peace of final resting pose after putting in 50 minutes of work. The energy is constant, consistent, and immaculate.

Let me introduce myself, my name is Jordan and have considered myself an Alchemist for the past 2 years. While I spend most of my time at the Edina studio, I do bop around the Twin Cities and go to all of the studios throughout the week. One of the many reasons why I love Alchemy so much: the community and experience that surrounds you is the same, no matter where you?re at.

I first started working out with Alchemy during the pandemic when gyms shut down, and it was time to get creative. I remember following them on Instagram when they started hosting live workouts, and I was instantly hooked. I remember actively making the decision to ?just try it?. As you can imagine, I haven?t looked back since. I was showing up to every morning workout, I would use my lunch break to get in a quick nooner class, and before I knew it I was signing up for Alchemy Anywhere . The minute the studios opened, I was standing at the desk starting my studio membership. Before I knew it, I was going every. single. day.

I recently completed my 250th studio class. At first, I really didn?t put much thought into it. Then, I realized how much of an accomplishment it truly was. 250 times I woke up (early), got into the studio, and showed up. At the end of the day, that is what Alchemy is all about?showing up. You show-up for yourself, but you also get to show-up for a class full of people who made the same choice. When I think about the changes that I have seen in my life, they have been way more than physical. Yes, I have gotten stronger. Yes, my burpees are faster and my pull-ups are getting better?.but I think the biggest change has been how I see more opportunities for growth. Instead of having a mindset of ?I have to do x,y,z,? it has turned into ?I get to do x,y,z, and I can be better for it.?

All said and done, Alchemy 365 has changed my life into something that I could have never imagined for myself. It helped me build a community of people who have become my best friends, my biggest fans, and some of my favorite people. The coaches and fellow athletes support you in everything you do, in and outside of the gym. I mean, who doesn?t want that kind of energy every day?!

If you?re reading this and are thinking, man I really want to try this ?do it. You?ll be better for it. There is nothing I love more than cheering on someone just trying Alchemy out for the first time. Trust me, I?ll be the loudest one in the room.

Morning, noon, or night, Alchemy is there for you. The coaches are there for you. The athletes who show up are there for you. Get after it.

Jordan Hove is an Alchemy 365 member you can find across our Minnesota studios, crushing early morning workouts to start her day. Outside the studio she works at Lutheran Social Services & coaches high school Basketball and Track & Field, is always down for a spooky movie marathon, and loves to go out and adventure around any of the 10,000 lakes! Want to join her in class? Your first workout is free .

Staying On Track During The Holidays

Mon, 28 Jul 2025 23:34:03 GMT

Hey, Hustlers!

Lo & Ann here (also known as the Minny Hustlers)! We?re popping in to spread some holiday cheer and helpful tips to keep you fitness routine on track as you take on Alchemy?s Holiday Hustle Challenge!

If you don?t know us, we are two fitness fanatics that take our hustle very seriously. We appreciate all aspects of hustle: consistency, getting to class, and pushing our limits. But there?s much more to Hustle than just going to a workout, and it?s all about finding the right balance .

Over the years, we?ve mastered balancing both working out while still having fun. This is important to help avoid burnout and (especially this time of year) to enjoy the holidays! Yes, you can stay on track with your goals and participate in all this time of year has to offer! Let?s break this down and make your Hustle a LITTLE louder (and brighter):

Movement Is Medicine
That?s the 22 workouts before 2022! But remember, every workout doesn?t need to be insane. One day you might be feeling great ? go grab that heavier weight! Or, maybe you need to move a little slower, and that is just fine! As long as you?re moving your body. In fact, ?tis the season to bundle up and get outside! Take a walk with the fam, or walk your apartment halls. We challenge you to get 10k steps everyday because trust us when we say it feels GOOD!

Holiday Chug.
Not spiked cider?well not quite yet. We prioritize consuming 1 gallon of water a day over the holidays. Why? It helps with digestion, joints & with how much happens around the holidays ? it really is a small (and free) idea to stay healthy and recover between all your workouts this month.

Food Is Fuel.
Eating a lot during the holidays is normal! Hustler, you ENJOY that extra plate of a holiday meal! Just as machines need fuel to operate, so do we. Food provides fuel for the body and brain. Food is what you eat and drink to give your body energy to move and think. So what if you ate an extra (or 9) Christmas cookies?use that power and SLAY IT the next time you workout!! Think of it as exciting, not daunting!

Challenge A Friend.
This is something we do around the holidays to make sure we are moving! We challenge our friends to an apple watch competition, or a step competition, or just something to keep us accountable. Maybe the winner has to buy the other one dinner. Make it yours and make it fun! Keep filling out your Hustle trackers, and celebrate your progress. We always say, #bettertogether.

While these tips aren?t major ? when done consistently they do make MAJOR impacts to your lifestyle. If you want some help, you can always follow along with our Instagram @minnyhustlers ! We like to throw challenges at Hustlers here and there to help those stay on track WHILE enjoying the holidays.

Get those 22 classes before 2022 and head into the New Year feeling your best!

With holiday hustle & heart?xoxo,

Ann & Lo

Alchemy and Running: Strength, Speed, and Coming Back from Injury.

Mon, 28 Jul 2025 23:34:03 GMT

By Seth Salenger

It was Memorial Day, 2022 and I just completed Murph with a determined group of Alchemists at the North East studio in Minneapolis. I was so proud of myself. Completing Murph in itself is a feat, but for me, this was something that less than 6-months ago I thought was taken away from me.

My two favorite activities are running and going to Alchemy . I see them as complimentary activities. Running helps my endurance in an Alchemy class and Alchemy helps my speed, strength and injury prevention in running. They also bring complimentary mindsets to each other. On a hard run I think, ?I have done way harder things in an Alchemy class!? and while in the middle of a hard 20-30 minute workout, I can say, ?I have run longer than this class, so I can keep going.?

Just 6-months ago, while playing pickleball and without warning, I tore my achilles tendon. Speaking to my doctor and physical therapist, this is one of the worst injuries one can have. Traditional recovery time is 12-months. But only four-weeks after surgery, I was cleared for mild physical activity as long as I was in my boot. Naturally the first stop I made was to Alchemy. I heavily modified the workout, but challenged myself and had our community?s support. I kept showing up, day after day, modified workout after modified workout, until eventually I was no longer modifying.

The day I was cleared to run, I ran 3-miles without a break. My physical therapist could not believe it. She ran me through several tests and realized I was months ahead in my recovery. The workouts at Alchemy, supportive community, and mindset we bring to every workout made my progress faster than I ever thought possible. Months of modifications, working through my frustrations and limitations, and staying on track even when it felt the road to recovery would never end, was all worth it.

So while completing Murph, an amazing feat in itself, I was able to get back to the two activities I thought I had lost: Running, and Alchemy 365.

Seth has been an Alchemy athlete since 2015. Outside of Alchemy, Seth works at KPMG in Transfer Pricing. Along with running, he loves walking the Lakes with his dog Kona.

Becoming a Runner at Alchemy 365

Mon, 28 Jul 2025 23:34:03 GMT

By Sarah Ehlen

?Oh, are you a runner??

When I hear this question?whether it be from co-workers, acquaintances, or fellow Alchemists?I have to pause for a second before giving my answer.

Historically, I would have answered with a resounding ?no.?

I grew up hating running. I avoided it at all costs, sneaking out of gym class to ditch running laps. I would have anxiety dreams in middle school the night before running ?The Mile? for the Presidential Fitness Test, knowing I would be the last student to round the fourth lap of the track.

It wasn?t until college that I started a new relationship with running. I went to school in Chicago, and for the first time in my life, I didn?t have dance team practice dominating my free time. I, of course, wanted to see if the infamous Chicago Lakefront Trail was worth the hype, so starting the first semester of my freshman year, I set out on foot (at a very slow jog pace) to see my new home.

Fast forward about? a decade, 2 full marathons, 8 half marathons, and a handful of 5K?s later, and I suppose it?s safe to say that, yes, I am, in fact, a runner.

One thing you learn when training for a marathon is that your training schedule slowly but surely takes over your life. It often calls for four runs per week, two days of cross training, and one day of rest.

The good news is cross training days can be as simple as rolling into an Alchemy class. Alchemy workouts happen to be the perfect mix of strength and mobility for marathon cross training! There is not a CHANCE I would be motivated to do my squats, lunges, push-ups, etc. without going to class. In the past, peppering my running with two Cardio or Strength classes per week has made me a stronger and more durable runner, both physically and mentally.

And though this solid cross training regiment is important, Alchemy has brought something even more beneficial to my running? running friends! It turns out running with a buddy is much more fun than running alone. There?s a pretty good crew of Alchemists out there hittin? the pavement.

Now you can join us for ARun!

ARun is a 30-day program combining what you love about Alchemy with outdoor running drills to spice up your routine this summer. This program is for all fitness levels, whether you?re a year-round running fiend, training for a race, or a casual summer jogger! Each session is limited to 20 members who will train together 2x a week for 30 days. Learn more by clicking here and register today!

Sarah is a Coach at Alchemy Northeast! Outside o f the studio , sh e is a middle school math and science teacher at a charter school in St. Paul. She loves working with kids, reading, watching t rash reality TV, a nd most of all, her dog, Huckleberry.

Fitness and Pregnancy at Alchemy 365

Mon, 28 Jul 2025 23:34:03 GMT

Member Feature: Maggie Hart.

It?s safe to say we?re obsessed with our Athletes. Everyone comes to class ready to give it their all, no matter the day. There?s one Athlete in particular who has been standing out the past ? almost ? 9 months: Maggie Hart.

For more than three years she?s been crushing workouts with us in Denver, and the past 8 months of her pregnancy she?s continued to PR and reach new goals.

Whether you?re expecting, plan to, or handling any sort of changes in your body, your fitness and exercise journey can evolve with it. Let Maggie tell you how Alchemy is doing that for her:

What do you like about Alchemy and what keeps you coming back?

Alchemy pushes me to be better every single day. Since starting at Alchemy, I?ve PR?ed every barbell lift, did my first MURPH (at 5 months pregnant), and achieved un-assisted pull ups; a movement I had been working on for years prior to becoming a member. Alchemy?s classes give you the opportunity to prove to myself that I can do hard things on a daily basis. What keeps me coming back is the incredible community. The amount of people I?ve met at the gym has been amazing and there?s nothing better than working out with friends!

How does Alchemy fit into your pregnancy journey?

Alchemy has allowed me to stay as motivated and as active as possible throughout my pregnancy. You can modify and adjust every workout as needed depending on how far along you are on your pregnancy to ensure a safe and effective workout!

Any advice for moms, or moms-to-be, wanting to stay active during pregnancy?

Listen to your body. You will have days where you feel strong and capable, and you?ll have days where all you can handle is a walk around the neighborhood. Know that any movement is better than nothing and give yourself grace.

On the other hand, don?t be afraid to push yourself. Your body and your baby are more resilient than you think! The stronger you go into pregnancy and birth, the easier your recovery will be. So don?t be afraid to lift weights and build muscle ? your body will thank you in the long run!

Maggie is a member at Alchemy Tennyson and LoHi crushing both Barbell and Cardio classes. Outside the studio, she works as a pediatric physical therapist and loves hiking followed by happy hour (pre-pregnancy) with her corgi and husband!

The Same Workout, A Different Day.

Mon, 28 Jul 2025 23:34:03 GMT

By Coach Shannon

It was ?The Fletcher? Benchmark. I had jitters before this workout. It rarely happens. But this one, this was a retest day.

Alchemy will bring back classic Benchmark workouts about every 90 days. It?s an opportunity to find out how much better, stronger, faster you have become after months of hard work and consistency. This workout, on this particular day, was a tough pill for me to swallow. The retest showed me the opposite. I was worse, not better. On this day, I was weaker and slower than before.

How can that be? I?ve made massive gains the past few months, PR-ing in Barbell, hitting taller box jumps, and more.

Here?s the truth every athlete needs to remember: The workout can be the same, but no two days are created equal.

Countless factors play into your performance on any given workout on any given day. For example:

Time of day : Are you working out in the morning, or hitting up an afternoon class? Did you miss your alarm, or did a sick babysitter mean you had to hit up the gym later than normal?

Physiologically : What day is it in your hormonal cycle? In the last couple months, have your seasonal allergies kicked in? Has a new work project disrupted your daily habits?

Energy Input: What did or didn?t you eat today and how close was that input to when you workout?

Sleep : Are you coming off a restful weekend or a late night study session?

Stress levels : Where is your head at during the workout? Are you ready to crush 50 burpees, or are you just happy to have made it in at all and for the chance to move your body?

I could keep going, going and going with this list, but I think you get the idea.

Do not be overwhelmed with this list or let it get you down. One of my favorite things about Alchemy is that every workout is an opportunity to strengthen more than just the body, but also our minds. So on days when work was horrible, or when the dog was barking all night, we?re ready to feel alive.

One day and one workout does not equal an entire month, summer, or year of consistent effort. If you are showing up, you ARE better, faster, stronger.

And remember, this community is always here for you, every step of the way.

Press on, athletes. You?re crushing it!!

Shannon is a coach at the Alchemy Edina studio. When she is not coaching or working her day job, you will likely find her trail running, golfing and trying to keep it in the fairway, or in the kitchen trying out a new recipe!

How Alchemy Made Me A Marathon Runner

Mon, 28 Jul 2025 23:34:03 GMT

Member Spotlight: Jess Haines

It was Alchemy that made me love running.

I used to run cross country and track in high school, but I liked the idea of it more than actually throwing on my shoes and heading out the door. My parents were marathoners, but at the time I wasn?t sure if it was something that would truly be feasible for me ? running more than ten miles seemed terrifying and incomprehensible. Fast forward a few years, and I started classes at Alchemy.

Alchemy was the first place where I felt like an athlete again.

The studio immediately gave off a feeling of warmth and community, with coaches encouraging us to reach goals outside of the studio. When everyone went into lockdown, I decided to try running again. My experience was entirely different from those earlier days. I was the strongest I had ever been, physically and mentally. The mindset that helped me complete 30 burpees is what pushed me to run to the next mailbox, then the next, until eventually I was able to handle several miles without difficulty. After a few months, I decided to sign up for the 2021 Twin Cities Marathon. I had heard of other Alchemy athletes completing marathons, and this gave me the encouragement I needed to sign up.

Alchemy was essential to completing my first marathon.

I would do strength classes a few times a week and take the occasional cardio class for cross training. The coaches would ask about my training, and help with any accommodations I needed so I could feel fresh on the next day?s run. When I had doubts about finishing or keeping pace, a trip to Alchemy always reminded me that I could do hard things.

The marathon experience had a similar feeling to an Alchemy class ? the sense of community, knowing we?re going to finish this together. After I crossed the finish line I was hooked, and immediately signed up for the 2022 marathon. Now I take Alchemy classes more regularly in the off season, and tie in more strength and barbell classes during my training period.

Once I finished my first marathon in 2021, I was completely hooked. I signed up for the 2022 race on the car ride home. With more experience and specific training with Alchemy, I was able to take 45 minutes off of my previous time.

More than anything else, it?s the feeling of home that keeps me coming back to Alchemy.

Being greeted by coaches who make you feel welcome and getting inspired by other members is unlike anything I?ve experienced in other gyms. At the core, that?s what Alchemy is. A place that motivates us to work hard in and out of the studio ? and reminds us that we can do hard things.

Jess has been an Alchemy athlete since 2020. She currently works at the University of Minnesota in neuro oncology research. Outside of Alchemy and running, Jess loves cooking elaborate dinners, curling up with a book, and ballroom dancing with her husband. Feel alive with Jess ? your first class is free!

A Pitch To Shop Small

Mon, 28 Jul 2025 23:34:03 GMT

By Tyler Quinn

?Tis the season, y?all.

The season for family and friends, for gratitude, delicious food, reflection, and a healthy dose of eggnog.

But it?s also the season for excess and consumption of all kinds. And I?m here for it! There?s nothing wrong with shopping for great holiday deals, treating yourself, or buying presents for loved ones. But if I may, I?d like to make a strong and plainly worded plea: SHOP SMALL.

But it?s also the season for excess and consumption of all kinds. And I?m here for it! There?s nothing wrong with shopping for great holiday deals, treating yourself, or buying presents for loved ones. But if I may, I?d like to make a strong and plainly worded plea: SHOP SMALL.

Today is Small Business Saturday and as the founder of a small business, I want to remind everybody out there with a wallet burning a hole in their pocket that plugging your money into small businesses is critical for the health of our communities near and far.

Today is Small Business Saturday and as the founder of a small business, I want to remind everybody out there with a wallet burning a hole in their pocket that plugging your money into small businesses is critical for the health of our communities near and far.

The thing is, sometimes health hurts.

Consider your workouts ? the ones that leave you sore, dripping with sweat and light headed; it?s through the discomfort of effort that we yield physical growth.

Consider your workouts ? the ones that leave you sore, dripping with sweat and light headed; it?s through the discomfort of effort that we yield physical growth.

Consider your relationships ? the ones that are sometimes challenging or frustrating; it?s through the courage to have honest conversations that they are strengthened.

Consider your relationships ? the ones that are sometimes challenging or frustrating; it?s through the courage to have honest conversations that they are strengthened.

Consider shopping small ? the kind of shopping that forces you into a cold car, across town in traffic, and face to face with a cashier who?s credit card reader just stopped working; it?s through this decision that your neighbors find employment, and your cities remain interesting.

Consider shopping small ? the kind of shopping that forces you into a cold car, across town in traffic, and face to face with a cashier who?s credit card reader just stopped working; it?s through this decision that your neighbors find employment, and your cities remain interesting.

There are a hundred different gyms out there to choose from. We?re all fighting for your attention and? frankly, your money. I hope you?ll choose us at Alchemy, but more than that, I hope you?ll choose local over global, personal over digital, boutique over big box. You may not realize it but the impact is real.

There are a hundred different gyms out there to choose from. We?re all fighting for your attention and? frankly, your money. I hope you?ll choose us at Alchemy, but more than that, I hope you?ll choose local over global, personal over digital, boutique over big box. You may not realize it but the impact is real.

And that?s where I?ll leave it ? no membership pitches, no deal banners streaming across the top of the post ? just a humble suggestion to consider the small business in your neighborhood and to remind you that the colder the car, the worse the traffic, the longer the wait in line, the better it?ll feel to get home.

Happy Holidays, Athletes. We love you, we?re grateful for you, and we can?t wait to see you in class soon.

Tyler is CEO and Co-Founder of Alchemy 365 . In his spare time he enjoys gardening, being outside with his golden retriever Fletcher, and jiu-jitsu.

And that?s where I?ll leave it ? no membership pitches, no deal banners streaming across the top of the post ? just a humble suggestion to consider the small business in your neighborhood and to remind you that the colder the car, the worse the traffic, the longer the wait in line, the better it?ll feel to get home.

Happy Holidays, Athletes. We love you, we?re grateful for you, and we can?t wait to see you in class soon.

Tyler is CEO and Co-Founder of Alchemy 365 . In his spare time he enjoys gardening, being outside with his golden retriever Fletcher, and jiu-jitsu.

From Athlete to Coach

Mon, 28 Jul 2025 23:34:03 GMT

By Janie Darone

Countless members have come through our doors looking for a place to workout, then end up jumping into an opportunity they never dreamed of: coaching those very same workouts for hundreds of Athletes.

Some of your favorite coaches started as members. We talked with Coach Janie in Denver about her experience going from new Alchemy athlete, to coaching packed rooms.

When did you first start coming to Alchemy as an Athlete? What made you want to become a member of the community?

In July 2018, I traveled to Minneapolis for a friend?s wedding, and I showed up with the other wedding guests for a private Alchemy class, having no idea what to expect. I mainly remember how incredibly sore my muscles were at the airport two days later. A year later, my partner and I moved to the LoHi neighborhood. I saw a sign outside for a free class , signed up online, and took my first workout! People were cheering each other on, and the vibes were so high. I nearly died, and I was hooked.

What kept you coming back to Alchemy? How has Alchemy helped you in your fitness journey?

Alchemy helped me feel successful. The coaches offered me everything that I needed: modifications for movements, expert advice on how to tackle a workout, and encouragement every time I stepped in the studio. I used to dread those three little letters,?T-T-B? and now (hundreds of classes later) I hop right on the bar and start. Do my toes touch the bar? Not yet. But, that doesn?t bother me, because I know I?m another step along in my fitness journey each time I show up. Beyond fitness, Alchemy has helped me find community, friendship, and support in a new city. I?m incredibly grateful for that.

What made you decide you wanted to become an Alchemy coach?

After a couple years as a member, I knew I wanted to become more involved. During the pandemic, I got involved with Alchemy Anywhere . I showed up at community events, outdoor workouts, happy hours, you name it. I was interested in coaching, but struggling with major imposter syndrome. Who would take coaching advice from me? Who did I think I was? After some encouragement from current team members, I decided to put myself out there and apply for the coaching seminar. I was sick to my stomach with nerves. I studied really hard, and practiced my audition so many times. The A-Team supported me every step of the way, and it happened! I started coaching in August; the realization of a huge goal for me.

How has coaching influenced your Alchemy experience?

I?ve learned coaching is not easy. There?s so much work that goes into each class! From movement progressions, preparing to meet new Athletes, planning a playlist, and bringing the energy we crave when we enter the studio, it?s an undertaking! I still get nervous sometimes, but then the athletes start coming in, and I truly have so much fun. I?m now focused on what made me love Alchemy, by showing Athletes how to be successful, and chase those gains.

You can find Janie coaching and pursuing her legend at all of our Colorado studios. Outside Alchemy, she teaches elementary school music, and enjoys skiing, hiking, reading, and singing with the Colorado Symphony Chorus.

Are you ready to help others reach their goals and feel alive? Join us at our free Coaches Training Seminars next month in Minnesota and Colorado. Details here.

Here, You’re An Athlete.

Mon, 28 Jul 2025 23:34:03 GMT

Our workouts are designed for all skill levels. Each burpee, box jump, squat, or other exercise performed is improving your athletic ability; making all of our members athletes. You might say it?s semantics, but we don?t think so. Many have never been called athletes until the day they walked through our doors. They?ve never seen themselves as athletes. They?ve never felt like athletes. But to us, that?s exactly what you are.

Many of you were once athletes for a team, a school or club. Performing your sport at the highest levels every day, through training, competitions and more. Now you look back, thinking you are no longer that athlete you once were. But to us, that?s decidedly false.

You?re an athlete because you?re with us to improve your athletic capacity and proficiency. You show up, and perform at a high-level for yourself, and the community around you. That might mean something as big as getting a first pull-up, or something smaller, like feeling better when carrying your grocery bags in the house. The athleticism required to make the winning play, or outrun your opponent in the final stretch, is undeniably as athletic as the ability to play with your kids, nieces or nephews, for years and years to come.

The point is, the title matters, and we think it will impact not only the way you will experience Alchemy, but the way you?ll experience yourself every day. You?ll grow into that title, own that title, embrace that title and hopefully, use that title as a launch point to feeling more alive than ever before.

Ready to embrace the Athlete inside of you? Your first class is free at any of our studios in Minnesota and Colorado. Click here for details. Get to know our community of Athletes by following us on Instagram.

The Legends

Mon, 28 Jul 2025 23:34:03 GMT

First, it was ?Legend?s Week?. Then, they became ?Benchmarks?. Now, the growing tranche of classic workouts you know and love (and? hate a little), will take on a new naming convention, and a whole new meaning.

To understand the change, let?s start by understanding the point of these workouts.

We began introducing special, to-be-repeated workouts a couple years ago to give our athletes a method to measure their improvement over a given period of time. To state it a little more clearly, we programmed super tough workouts, then programmed them again roughly 90 days later as a retest.

We began introducing special, to-be-repeated workouts a couple years ago to give our athletes a method to measure their improvement over a given period of time. To state it a little more clearly, we programmed super tough workouts, then programmed them again roughly 90 days later as a retest.

Our hope was that these workouts would become a central part of the Alchemy experience; that our athletes would excitedly share their results and look forward to (and? dread a little), the day that another one would come back up in the programming.

Our hope was that these workouts would become a central part of the Alchemy experience; that our athletes would excitedly share their results and look forward to (and? dread a little), the day that another one would come back up in the programming.

To achieve this, these workouts need to be designed and deployed in a memorable way, in a way that ties in directly with our company ethos: PURSUE YOUR LEGEND.

Which begs the question ? who, or what is the most legendary part of this thing called Alchemy 365?

Of all the questions to answer ? this is surely the easiest.

You.

You are the most legendary part of Alchemy 365.

You, who just got your first pull-up. You, the one welcoming and talking kindly to the anxious first timer setting up their gear a few spots away. You, who sent us the most heartfelt and meaningful message of gratitude, reminding us that our work matters. You, who claims that Alchemy helped you make a hard decision, take on a new challenge or a big risk. You, who took a picture at the top of the mountain you just hiked wearing our logo. You, who has trained with us for the last 7 years. You, who supported us through the pandemic. Even you, who made your mark and moved on to another gym!

You, who just got your first pull-up. You, the one welcoming and talking kindly to the anxious first timer setting up their gear a few spots away. You, who sent us the most heartfelt and meaningful message of gratitude, reminding us that our work matters. You, who claims that Alchemy helped you make a hard decision, take on a new challenge or a big risk. You, who took a picture at the top of the mountain you just hiked wearing our logo. You, who has trained with us for the last 7 years. You, who supported us through the pandemic. Even you, who made your mark and moved on to another gym!

Henceforth and forever more, the hardest workouts we program at Alchemy ? the ones that simply have to be repeated, the ones that will show us that we?re really making progress, the most legendary workouts we do, will be named after the most legendary community members we have.

Henceforth and forever more, the hardest workouts we program at Alchemy ? the ones that simply have to be repeated, the ones that will show us that we?re really making progress, the most legendary workouts we do, will be named after the most legendary community members we have.

Next week, on Monday, February 27th, introduce yourself to the ASHLEY.

Named for one of our most incredible and legendary members, Ashley Houle, this trio of couplets includes three of her favorite movements ? burpees, snatches, and swings.

Each couplet follows one of the most traditional (and? terrible) rep schemes we all know and love ? 21, followed by 15, followed by 9. The Ashley is an instant classic, covers a lot of bases, and will be a great test for all of us to take on.

Each couplet follows one of the most traditional (and? terrible) rep schemes we all know and love ? 21, followed by 15, followed by 9. The Ashley is an instant classic, covers a lot of bases, and will be a great test for all of us to take on.

It wasn?t easy picking our first legendary member, but Ashley Houle certainly represents the best of us. Persistent, consistent, and proof that hard work pays off, Ashley is a walking, talking, living, breathing example of PYL.

It wasn?t easy picking our first legendary member, but Ashley Houle certainly represents the best of us. Persistent, consistent, and proof that hard work pays off, Ashley is a walking, talking, living, breathing example of PYL.

Monday will be our first introduction, but she?ll make her way back around and into our programming from time to time, whenever a little extra is exactly what we need.

PYL,

Tyler Quinn

Check out some of our Legends: The Ashley , and The Kory .

Track your progress for each of The Legends here. If you?re new to Alchemy 365, y our first 3 classes are free! Click here for details.

Tyler Quinn

Check out some of our Legends: The Ashley , and The Kory .

Track your progress for each of The Legends here. If you?re new to Alchemy 365, y our first 3 classes are free! Click here for details.

Legends: “THE ASHLEY”

Mon, 28 Jul 2025 23:34:03 GMT

Introduce yourself to the ASHLEY, our first Legend workout .

The Legends will become a central part of the Alchemy experience. Special, to-be-repeated workouts that will challenge you like never before. The hardest workouts at Alchemy, inspired by what makes this place legendary: YOU.

It wasn?t easy picking our first legendary member, but Ashley Houle certainly represents the best of us. She?s persistent, consistent, and proof that hard work pays off. Ashley is a walking, talking, living, breathing example of PYL who has been with Alchemy through it all.

The ASHLEY:

Cardio (22 Minutes):

21-15-9:
Burpees
Pull-ups
? then ?
21-15-9:
Snatches
Box Jumps
? then ?
21-15-9:
Swings
Russian Twists

** If athletes finish, have them spend the remainder of the workout completing:
10 Reps of each movement.

This trio of couplets includes three of Ashley?s favorite movements ? burpees, snatches, and swings. Read more about her experience:

?Alchemy has completely changed my perspective on fitness and what it means to be an athlete.

Before joining Alchemy, I had always viewed exercise as a chore, something that I had to do in order to maintain my health. I never considered myself an athlete and had never participated in any sports or physical activities outside of my daily routine. However, after attending Alchemy365 classes, my mindset completely shifted. The workouts at Alchemy are intense and challenging, but also incredibly fun. I never get bored and always feel like I am making progress.

What I appreciate most about Alchemy, however, is the sense of community that it fosters. The gym attracts people from all walks of life, but we are all united by our shared commitment to improving our physical and mental health. The coaches and other members are always supportive and encouraging, which has helped me to feel more confident and motivated in all areas of my life. The coaches at Alchemy365 saw potential in me that I never knew existed, and they pushed me to challenge myself in ways that I never thought possible.

I am stronger, healthier, and happier than ever before, and I owe it all to this amazing space and the people who make it such a special place. When faced with a challenge I often refer to the challenging workouts I?ve done. I know I am capable of more and this type of confidence has helped me in my personal and professional life.?

Track your progress for the ASHLEY here. If you?re new to Alchemy 365, y our first class is always free! Click here for details.

Legends: “THE KORY”

Mon, 28 Jul 2025 23:34:03 GMT

If you?ve been with us for years, or a few months, you know we like to introduce special, to-be-repeated workouts for Athletes to test their limits like never before. You won?t know when, but these workouts will show up from time to time as part of your training experience at Alchemy. These workouts are designed to be next-level and memorable ? you?ll look forward to them, and maybe even dread them a little. They embody what it means to Pursue Your Legend. And they are all about you . These are The Legends .

We first introduced The Legends earlier this year with ? The Ashley ? ? a classic Alchemy rep scheme with movements to personify her extraordinary persistence in pursuit of her goals. You can read more about ?The Ashley? here .

Our next Legend is Kory Hubers . His story embodies the challenges many Athletes face when beginning their fitness journey. You?re vulnerable, you?re anxious, you?re scared. We?ve all been there. Deciding to start is one thing, but then showing up and sticking with it, is a whole new level of dedication. And Kory, well he not only pushed past the fear of the start one time, but after getting off track, he did it again.

Read below for Kory?s Alchemy story, and get ready for his workout, ?The Kory,? to debut on Friday, April 21.

My first Alchemy class was October 2, 2017. The idea of working out in front of other people was truly terrifying to me. I was the type of person to leave the gym if I saw other people. I have always battled with self-conscious feelings about my physical health and appearance; this was the first time I took a step to improve and allow myself to be vulnerable in a new setting.

After my first class, I was hooked. A solid group of fellow athletes kept me accountable and I met some amazing coaches early on who pushed me to step out of my comfort zone and fully embrace this journey.

I stepped away from Alchemy for about 15 months during a move across the globe and the pandemic. Without sounding too dramatic, I completely neglected my physical health. I found myself in worse shape than ever before and knew I needed to get back into a routine.

As nervous as I was for my first class in 2017, nothing could have prepared me for the physical and mental challenges of stepping back in after months of neglecting my health. It was a battle. I knew what I was capable of, but was frustrated. I wasn?t seeing results as quickly as before. I wanted to quit numerous times. But the coaches at Alchemy did an amazing job keeping me accountable and most importantly, keeping my expectations and attitude positive. I never would have stuck it out without the coaches and Alchemy community cheering me on, one class at a time. The friendships and community kept me going.

Making sure I carve out time in my schedule for a workout is a complete game changer. When I prioritize a 50-minute Alchemy class during my day, everything else seems to fall into place.

Everyone is on their own fitness journey but no matter where you are or where you want to be, the Alchemy community is there to help you achieve your goals. The joy this community shares when an Athlete crushes their 100 th class or does their first unbanded pull-up, is second to none.

The KORY:

Circuit (25 Minutes):

5 Cycles, 5 minutes each

(1) 2x Torp Deadlifts

(2) Box Jumps

(3) Leave it there sit-ups

(4) Power Curl and Press

(5) Tabata Burpees

*Last minute, no Tabata, just straight through on the burpees

Track your progress for The Kory here

You can find Kory pursuing his legend at Alchemy Edina or Northeast! He?s a corporate attorney and you?ll usually find him at the Minnehaha dog park with his two rescue dogs, Louie and Lenny Ideally, with their best Alchemy dog friends Olive and Roon. He is an avid fisherman, a below average golfer and will always have a song recommendation for any playlist.?

Start your fitness journey now with Kory and the best community of athletes with your first class free. Learn more and follow along with Alchemy on Instagram and TikTok .

Let’s get outside!

Mon, 28 Jul 2025 23:34:03 GMT

By Tyler Quinn

At Alchemy, we lift weights. When we want to get a hit of cardio, we do our burpees. Sometimes, when we?re feeling really crazy, we lift weights faster and do burpees too. And we?ve proven that this type of combination can deliver some of the most intense, lung burning cardio that effort can buy.

I?ll go to the end of my days pushing the idea that using resistance training, gymnastics and plyometrics to generate cardio will provide better long term health benefits than traditional cardiovascular conditioning ever could on its own.

But that doesn?t mean I don?t believe in biking, rowing, swimming, or running.

I just think that these modalities should play a specific and limited role in the training programs of athletes looking to develop functional, useful, and transferable fitness. They should be deployed from time to time, and in conjunction with the kind of functional cross training we do every day in our studios.

And what better time to roll some of that traditional cardio into your Alchemy routine than summer, when the weather finally changes and the opportunity to play outside presents itself once again.

Back by popular demand, ARun is making its seasonal return, with a program perfectly designed for the Alchemy athlete who loves their weight training, but wants to get some miles in too.

This 30-day program will incorporate two days of running per week alongside some classic studio workouts designed to offer a new challenge and a chance to bust through any training plateaus you might be experiencing. The days will break down into two distinct training formats. Day one will be entirely outdoors, include a plyometric based warm-up and skew toward shorter runs at faster paces. Day two will intermix some in-studio resistance training with slightly longer runs at more moderate paces.

Studies have shown that 95% of people over 30 years old will never sprint again. We think this is unacceptable. High speed locomotion is critical for retaining athleticism, elasticity, and total performance. While running distances will never exceed 2.5 miles in a single session, ARun will intermix steady pacing with sprinting throughout the session.

Not a runner but interested in doing some running? We?ve got you covered?

Experienced runner looking for a tribe to run with? We?ve got you covered?

Decent runner that just doesn?t like running and needs a way to make it fun? We?ve got you covered.

No matter your experience level, if you?re an Alchemy athlete who wants to dial it up this summer, we?ve got you covered.

Sessions are limited to only 20 members, so sign up now! Click HERE to learn more and save your spot.

Tyler Quinn is CEO and Co-Founder of Alchemy 365 . In his spare time he enjoys gardening, being outside with his golden retriever Fletcher, and jiu-jitsu.

Why It Works: The Alchemy Difference

Mon, 28 Jul 2025 23:34:03 GMT

We want you to consider joining on at Alchemy as a member, and here?s why:

2. Community matters.
We believe that our brand transcends fitness. We?re always working to build studio communities that inspire people to ? pursue their legend ? and live life to the fullest. When you?re in the room as a drop-in guest, you miss out on the incredible sense of community that motivates our athletes and drives accountability. There?s just nothing like coming to class with a group of like-minded athletes that have your back and cheer you on through the toughest stretches of the workout. At Alchemy, we?re about creating a welcoming, authentic environment in which we bust our ass, but don?t take things too seriously. By becoming a member, you?ll dial up that community feel and I guarantee it?ll make a huge difference in your training, and in your life.

4. Supporting local business matters.
Lastly, whether you choose a consistent membership at Alchemy or some other gym, you should know that after the last few years, local businesses need you. I know this doesn?t help you train harder or get more results but by joining a small business as a member, you help bolster your neighborhood economy, and the people that live there.

For the sake of consistency, community, strong coaching relationships, and the desire to support local business, consider joining us as a member. We?re offering new members a FREE month of membership when you commit to training with us for 3 months. Click HERE to lock in your discount. Then, buckle up for an amazing ride.

See you in the studio soon,

Tyler Quinn ? CEO
Alchemy 365

From Minneapolis to Denver: Building a Strong and Inclusive Fitness Community

Mon, 28 Jul 2025 23:34:03 GMT

By: Brock Severson

For those of you not familiar with me, I?m the General Manager of Alchemy 365 South Broadway (SoBo) .

My Alchemy journey started in March of 2015, the day Alchemy 365 opened its doors in Minneapolis, Minn. Today, after moving at the beginning of this year, I?ve started a new chapter in Denver, Colo.

I started coaching what I was good at, AStrong (now Barbell). Eventually, with encouragement from the leaders of the company, I learned how to coach our core Cardio classes. In the beginning (on a good day) I was a solid C-. Now eight years and 5,044 classes (and counting) later, I would like to think my skill set has greatly improved.

Working in the fitness industry is not for the faint of heart.

There are early mornings, late nights and then a global pandemic to really throw you for a loop. Would I change any of it? Not one bit. The experience of meeting new people, supporting individuals on their journey of self exploration and seeing athletes hit goals they never knew they aspired to, inspires me each and every day!

What we do best is creating a space where authentic, like-minded people can come together and enjoy building a healthy lifestyle and workout routine.

Alchemy?s goal is not a perfect 6-pack, a specific number on a scale, or an image to impress your friends. Some would say I tend to be a bit of a jokester. I like to play around while pushing our athletes to get stronger. Why? Because working out should be FUN and approachable for everyone. Every day is a new adventure; challenging myself and our athletes to do the best we can.

We?ve developed into a society where commitments become easier to avoid. Isolation is safe and meeting new people becomes more difficult.

We?re all much more aware of what a healthy lifestyle looks like, but not sure how to get there, or struggle on our own. Trust me when I say, joining a community like Alchemy will help close any of those gaps in your life. You?ll find a fun and effective fitness routine with an inclusive group of people who ? in one way or another ? are here to find the same things.

We?re not meant to jump around from place to place without creating authentic relationships. We?re meant to find a tribe, a lifestyle and a life that makes us feel alive. This is what it means to join a gym like Alchemy.

As I wind up my fifth month since moving to Denver and two months as General Manager of SoBo, let me reflect on what it means to be at a new studio in a new city:

First, I cannot say it enough, the progression of watching a new athlete come into the gym and go from a dazed look on their face, to becoming an Alchemy pro, warms my heart. Seeing athletes push their limits, gain strength and, most importantly, confidence shows how magical a place like Alchemy can be.

Second, this community is truly extraordinary. Inclusivity reigns supreme. Walk into the doors of any studio, and you will be embraced ? regardless of your background, fitness level, or aspirations ? by a team of athletes who wholeheartedly support and uplift one another.

As a leader at Alchemy, I?m honored to help others feel included and seen, especially during Pride Month.

Join us on Saturday, June 17, to ?Sweat for Pride? and experience the magic of our community for yourself. By participating, you?ll sweat, get stronger, and make a difference. The $20 class fee goes directly to The Trevor Project , supporting LGBTQ youth with 24/7 crisis support services nationwide.

See below for class times and location in Denver and the Twin Cities. If you can?t make it, I hope to see you in the studio soon!

Colorado:

Minnesota:

Brock is General Manager and Coach at Alchemy 365 SoBo. Outside the studio you can find him exploring his new home-city of Denver with his sweet dog, Jack!

Not a member but want to join us? Start your fitness journey now with the best community of athletes with a FREE 3-pack of classes. Follow along with Alchemy on Instagram and TikTok .

Make the Most of Your Summer Workout Routine

Mon, 28 Jul 2025 23:34:03 GMT

By: Sammie Holden

Summer is a time for outdoor adventures and creating unforgettable memories. It?s easy to get caught up in the excitement of all the beach trips, BBQs and cabin weekends. But then before you know it, you?ve put your fitness goals on the back burner.

I?m here to tell you, that doesn?t have to be the case! Summer is the perfect time to turn up the heat on your fitness routine. Yes, you really can enjoy your summer, and keep crushing your goals. Here?s how:

FREE Alchemy Outdoor Classes:

All summer, we?re hosting free cardio classes at our favorite parks, lakes and beaches in Minneapolis, St. Paul and Denver. All you need to do is bring a mat, some water, and show up to get some sun, fresh air, and get your sweat on. My favorite way to take advantage of these classes? Make it a brunch date! Invite your friends, burpee together, and treat yourselves to mimosas after. A *chefs kiss* summer morning. Click here for all our outdoor workouts, and free pop-ups at local Minneapolis and Denver breweries.

Heat up your training with ARun:

The next session of ARun will be kicking off July 1! Meeting two times a week, this 30-day program is the ultimate combination of what you love about Alchemy, incorporating outdoor running drills. Whether you?re a year-round running fiend, a casual summer jogger, or want to get back into running, I can?t recommend this program enough! Each session is limited to 20 members . Click here to learn more and sign-up in Minneapolis or Denver.

Take Alchemy on-the-go; Anywhere!

Alchemy Anywhere may have been your go-to during the pandemic. Now? It?s stocked with on-demand workouts to do whenever and wherever you like! Cardio, Strength, AFlow ( IYKYK ), 30 to 60 minutes classes, or maybe you?re missing Coach Brock ; there are literally HUNDREDS of options! Get your body moving at the cabin, hotel, or even just your backyard. Click here to learn more and get started. New to Alchemy Anywhere? Start for just $4.99 a month! Use the code PYL499 at checkout.

I know it can feel overwhelming trying to fit everything in during these precious months of sun and nice weather (especially here in Minnesota). Honestly, don?t stress about making it to the studio every day. Join us outside, come to the studio a couple of times a week, or do a workout from home. Mix that with your summer activities like hikes, bike rides, soccer games, and boat trips. You will keep making progress and feel alive while doing it.

Sammie is a Coach and the Digital Content Manager at Alchemy 365. If she?s not at the studio forcing her co-workers to make TikToks, you will most likely find her at the dog park by day, or karaoke bar by night.

Not a member but want to join us? Start your fitness journey now with the best community of athletes with a FREE 3-pack of classes. Follow along with Alchemy on Instagram and TikTok .

Legends: “THE RYAN”

Mon, 28 Jul 2025 23:34:03 GMT

Whether you?re a long-time member or just recently joined, you may be familiar with our penchant for introducing special, limit-pushing workouts unexpectedly during your training at Alchemy. Specifically designed to be intense and unforgettable. What makes them so? They embody the spirit of pursuing your own legend and revolve around what makes this place great: you. Brace yourself for The Legends .

Past Legends have included ? The Ashley ? and ? The Kory .? Our next Legend is Ryan Kurosky. A Founding Member at our first Denver studio, Alchemy 365 LoHi, Ryan finally found a gym that worked. After years of fearing fitness, this community helped Ryan truly love living a healthy lifestyle, and completely change his life.

Read below for Ryan?s story, and get ready for his workout!

My entire life I was always indoors. Fitness scared me and as quote the ?overweight kid? I dreaded the thought of it and coped through increasing laziness. This pattern continued into hating anything fitness related going into my adult life. It was 2015 when I went on a trip and from a photo I saw of myself I knew I had to do something. My habits and lifestyle had to change.

At that point I tried a range of different gyms, classes and personal coaches. Nothing stuck until I moved to Denver, and tried my first Alchemy 365 class.

After moving to Denver I was casually getting coffee with friends in LoHi when we saw a sign for free classes at Alchemy. We looked it up online and decided to try out this new workout. Immediately upon entering the building for my first class, I knew this place was different than those other gyms. The Front Desk staff and Coach were greeting and welcoming everyone that walked in. They took the time to walk us into the room, get us a spot, and made us feel comfortable and welcomed.

Ever since that first class, and still to this day, I know I?m part of an unstoppable community. When COVID hit, they found a way to keep the community alive through online workouts. When athletes could sign-up to be on Alchemy Anywhere , I jumped at the opportunity. Being able to come in and be on screen was a powerful way for me to stay feeling connected during that isolating time. We were helping motivate our community stuck at home in Denver, but also welcomed new faces to the power of Alchemy who logged on from all over the United States. At a time when everyone was isolated, Alchemy was there to remind me, and all of us, we are never alone. Nothing could stop us from continuing to reach our goals.

Six years later, I have created a routine that gets me going in the morning, I?ve developed confidence in myself, and now see myself as a motivator in the Alchemy community. I have lost over 100 pounds. Alchemy is a HUGE part of this journey in helping me maintain my goals. The community we are a part of and the motivation from the Coaches are by far the best I have come across. Alchemy keeps me coming back for more, and I can?t wait for what?s to come!

THE RYAN

Cardio (24 Minutes):

50 Low Box Runs

25 Curls

25 Burpees

25 Curls

50 Low Box Runs

? then ?

50 High Knees

25 OH Tricep Extensions

25 Burpees

25 OH Tricep Extensions

50 High Knees

** On minutes 7, 14, 21: stop and complete 6 Weighted, Single Leg Glute Bridges (Hold for 1 second at Top) (R/L) before resuming **

Track your progress for The Ryan here.

You can find Ryan crushing workouts with his ?Back Row Buddies? at Alchemy SoBo every morning! Outside the studio he loves to cook, see concerts, travel, hike, ski, kayak, (anything there is to do outdoors ? including outdoor malls!), and working on home renovations with his partner Will. When he is not traveling for fun or renovating his house, he is working as a Senior Sales Manager for the Fairmont in Austin, Texas.

Start your fitness journey now with Ryan and the best community of athletes with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

Building more than just a fitness community in RiNo

Mon, 28 Jul 2025 23:34:03 GMT

Devyn Davidson has been with Alchemy 365 since 2019. Starting as a part-time Coach, she helped launch our Tennyson studio, became an Assistant Manager, was an Alchemy Anywhere digital studio producer, and then became a General Manager, launching RiNo in 2022.

This month marks one year of Alchemy 365 RiNo! We interviewed Coach Devyn to hear about her experience and how the Alchemy Community is helping her feel more alive than ever before:

Q: Tell us about the experience opening RiNo. What was it like building upon our Denver community in a new neighborhood?

A: When I was given the opportunity to begin launching our RiNo studio (in the throes of peak pandemic uncertainty) I was nervous, humbled, and ecstatic . For a good 2 year stretch, we didn?t know what was going to happen to Alchemy, let alone know if we could open a brand new studio. I dove into the opportunity. To be honest, it was tough, but we simply had to find a way to grow in spite of the headwinds against us. Due to the circumstances we were facing, we had to be creative in our approach. With a much different budget and limited resources, the challenge was, how can we be most efficient without losing the Alchemy Experience and Alchemy Difference? Opening studio number 8 in the middle of such a questionable time, makes it not only unique but extra special. Blood, sweat and tears poured into building the space. Yet it has been nothing but rewarding. I get chills just thinking about all the incredible people I?ve met through the launch of RiNo. It?s not easy starting out in a brand new neighborhood, but between pop-ups with local businesses and outdoor classes, this community came to life!

Q: What inspires you to wake up everyday and do this job and coach great classes?

A: It?s the Alchemy experience, which goes well beyond the walls of our studios, that gets me up every day. Countless athletes have walked into RiNo for the first time thinking they could never do a pull-up or complete a workout, and have walked out realizing they are so much stronger (physically AND mentally) than they ever realized. I can see it in the mornings and afternoons, when an athlete is starting or finishing their day with Alchemy. One of my members came to class recently and as we were chatting got very honest and told me they were having an absolutely horrible day. I realized in the choice this athlete made, to come to Alchemy amidst a terrible day, showed just how important Alchemy is to people. It goes beyond fitness. It?s all about the athletes that show up not only on the easy days but on the hard days too. That?s why I love what I do.

Q: Why should someone join Alchemy?

A: Because it?s the best! Sure, I?m biased, but let me tell you why I joined Alchemy in February of 2019. Because after moving across the country, I felt like I didn?t belong anywhere. I had no idea where to workout or how to make friends in a new city. I found Alchemy and it was the first place to feel like home in Denver. I think we foster a tangible sense of belonging. And, good luck finding a better workout in Denver that actually makes you stronger ;).

Q: What is the most rewarding part of your job and leading a thriving fitness community now at RiNo?

A: Touching on what I said earlier, just being a part of someone?s fitness and life journey is such a privilege. Challenging my athletes each class and pushing them to get a little uncomfortable is so rewarding when they look back and see how far they?ve come. And to be a part of that, is really freaking special.

Coach Devyn is the General Manager of Alchemy 365 RiNo. When she?s not in one of our Denver studios, you can find her out on an adventure with her husband and their two Bernese Mountain Dogs, Berkley and Beau!

START YOUR FITNESS JOURNEY NOW WITH DEVYN AND THE BEST COMMUNITY OF ATHLETES WITH A FREE 3-PACK OF CLASSES. LEARN MORE AND FOLLOW ALONG WITH ALCHEMY ON INSTAGRAM AND TIKTOK.

Legends: “THE HARTS”

Mon, 28 Jul 2025 23:34:03 GMT

We?re back with our next kick-ass workout celebrating two legendary athletes: Maggie and Patrick Hart.

Past Legends have included ? The Ashley , ? ? The Kory ,? and ? The Ryan .? These, and now ?The Harts? are special, limit-pushing workouts designed to be intense and unforgettable. What makes them so? Because they revolve around what makes this place great: you and this community.

Maggie and her husband Patrick found Alchemy at different times, but are now seasoned regulars who can?t say enough about the power of this community. And now with a new daughter, their time at Alchemy has a whole new meaning as they keep showing up to be the best version of themselves.

Read our conversation with The Harts below, and see their workout which debuts on Monday, September 25!

1. When did you first start coming to Alchemy, and why did you decide to join?

M: I walked into Alchemy LoHi after winning a free month membership off an Instagram giveaway post ? luckiest giveaway I?ve ever won. After taking my first Barbell class, I knew I wanted to be part of this community because I had never seen so many girls lift HEAVY in a workout class where there was no cardio involved, which was equally intimidating and inspiring at the same time.

P: I started coming to Alchemy in June of 2022, but my first experience was with Alchemy Anywhere in early 2020 when gyms were shut down. My wife, Maggie, had these workout videos from her new gym and we did them together in the family room/kitchen of our tiny home. I also travel for work and found myself using Alchemy Anywhere workouts in hotel rooms. I decided to join thanks to the persistence of my wife and all of her new friends she was making at the gym.

2. What keeps you coming back to Alchemy? Why have you chosen to train here?

M: Fitness means so much to me, and even more now as a new mom. I want to be a mom who prioritizes being strong over being skinny, showing my little one how strength training is healthy instead of intimidating and ?only for men.? Imagine a world in which girls grow up confident in their bodies and feel like they are capable of anything. Every workout I do is molding not only my body but also shaping a positive mindset for my little one.

Carving out time for exercise can bring along a heavy burden of guilt (moms, I see you) ? it is time and money I spend on myself rather than my daughter. But I am a FIRM believer that exercise is a promise to our future. My future self will thank me when I am skiing black diamonds, hiking 14ers, and keeping up in a foot race with my husband and daughter one day.

The last thing that keeps me coming back is COMMUNITY ? there is nothing better than grinding through a workout surrounded by people who share the same mindset. I look forward to the gym and catching up with friends (Hi 630 AM barbell!). Plus, now that I?ve roped my husband into joining, it couldn?t be better.

P: I?m addicted to having the programming ready for me and tackling whatever workout is on the board that day. It makes the process of staying accountable so much easier when all I have to worry about is showing up. I also can?t get enough of the community and the people I have gotten to know. It?s fun to see the same people each morning and the built-in accountability and camaraderie that comes with it; making me put in my best effort each day, and have more fun. But to be honest, we are all just trying to keep up with my wife.

3. How has Alchemy helped you towards any goals you have, whether fitness related or personal?

M: Oh my gosh ? when I walked into Alchemy for the first time, I had never done a pull-up, hang power clean, burpee box jump, the list goes on. Alchemy was a BIIIIIG learning curve at first and has really pushed my physical limits.

But wow, the last year has taught me so much about what it feels like to rebuild from the bottom up. I worked out throughout my entire pregnancy with my last workout being 2 days before giving birth. I had nausea, back pain, fatigue, and insomnia during pregnancy, but it was movement that helped manage all of those symptoms. After birth, your body truly feels like it starts back at square one and WOW, was this humbling. With Alchemy?s workouts being adjustable and with the ability to work at my own pace, I was able to modify movements and intensity as I re-taught my body how to move. At 10 months postpartum, I feel like I am 90% back to my pre-pregnancy self and I have Alchemy to thank for that! Thank you for giving me the much needed mental health break, giving me a chance to prove to myself that I can do hard things, and thank you for all of the friends I?ve made along the way!

P: When I first started with Alchemy Anywhere, I noticed my body starting to feel better. At the time I was dealing with several nagging injuries from competitive sports and had a regimen of running and heavy weightlifting, which was probably doing more harm than good. My main reason for joining is for mental health more than anything physical. It?s the one time of day I can blow off any stress, anxiety, frustration so that I can start my day with a clear mind. Being able to practice pushing past mental barriers of wanting to slow down or stop a workout can be a great translation to other aspects of my life. Every morning is an opportunity to get better, even if just a little. I may have a tough day at work, a tough day personally, but being able to hang my hat on improving my physical and mental fitness each morning is a nice small win to start the day.

THE HARTS

Cardio (25 minutes):

AFAP ? 40 Box Dips

? rest the remainder of 2.5 minutes, then, at 2:30 ?

EMOM ? 3 Minutes:

8 Burpee Box Jumps (1)

10 Pull-ups (2)

12 Snatches (3)

? then at 5:30 ?

AFAP ? 50 Push-ups

? rest the remainder of 2.5 minutes, then, at 8:00 ?

EMOM ? 3 Minutes:

8 Burpee Box Jumps (1)

10 Pull-ups (2)

12 Snatches (3)

? then at 11:00 ?

AFAP ? 60 Push Press

? rest the remainder of 2.5 minutes, then at 13:30 ?

EMOM ? 3 Minutes:

8 Burpee Box Jumps (1)

10 Pull-ups (2)

12 Snatches (3)

? then, at 16:30 ?

AFAP ? 50 Push-ups

? rest the remainder of 2.5 minutes, then, at 19:00 ?

EMOM ? 3 Minutes:

8 Burpee Box Jumps (1)

10 Pull-ups (2)

12 Snatches (3)

? then at 22:00 ?

AFAP ? 40 Box Dips

? hard cap finish at 25 minutes:

Track your progress for The Hart here .

Start your fitness journey now with Maggie and Patrick with a free 3-pack of classes . Learn more and follow along with Alchemy on Instagram and TikTok .

Conquer Chaos: 5 Tips to Prioritize Health and Fitness this Week

Mon, 28 Jul 2025 23:34:03 GMT

By: Sammie Holden

Life ? it?s HECTIC. Whether it?s work conflicts, coordinating school pick-ups, weekend getaways, or just trying to get to bed at a decent hour, it?s easy to let the days and weeks slip away on auto-pilot. But what happens? Our best intentions to workout or eat well slip through the cracks.

I struggle with this every day. So what?s a fitness professional to do? I start with one big breath. In through the nose, out through the mouth. Feels good, right? Then, I remember while I do have big goals for myself, tackling those goals doesn?t have to be big and scary. Pursuing your legend should be fulfilling, not stressful! So make it manageable. Small, deliberate changes in your daily routine can lead to significant improvements in your overall well-being and keep you on track.

Here are five actionable tips to help you set yourself up for a successful week of training and prioritizing your health:

1. Avoid the snooze button at all costs

It?s me, hi, I?m the problem. Me and my 6 alarms! When that alarm goes off, it?s tempting to hit the snooze button and steal a few more minutes of sleep. However, this habit can disrupt your sleep patterns and make you feel groggy. Instead, challenge yourself to get up when the alarm sounds (the first one!). When my alarm goes off (ok or the second) I take a breath and start counting down from 10. By the time I get to 1, my brain feels more adjusted and ready to put my feet on the ground. This simple tweak to our routine builds discipline and feels so good starting your day on a positive note.

2. Prep Your Meals Ahead of Time:

When I forget to meal-prep, my entire week gets thrown off. I end up getting take-out, or going the the grocery store in a rush and buying nothing helpful. Meal prep can be as simple or complex as you want! Plan out all your meals in advance, or dedicated an hour or two on the weekend chopping veggies, fruit and prepping some protein to have on hand to make quick meals and snacks. You?ll have healthy options readily available, making it easier to stick to your plan during the busy workweek.

3. Less Screen Time:

We all spend a significant portion of our day in front of screens, whether it?s for work, leisure, or doom scrolling. Consider cutting back on screen time in general, but especially at night. (This will also help with tip 1 if you?re prone to staying up late on your phone in bed!). Start small, with no phone 30 minutes before bed, then an hour before bed. Reducing screen time can improve your focus, mental clarity, and sleep, helping you stay on track and feeling good.

4. Pre-schedule Your Workouts:

Treat your workout as any other important appointment or meeting. Put them in your calendar and treat them with the same level of commitment. By having a set schedule, you?re less likely to skip and more likely to achieve your fitness goals.

5. Call a Friend for Support:

My favorite workout tip: texting a friend. Accountability can make a world of difference in your fitness journey. Reach out to a friend or workout buddy who meet in class. Having someone to exercise with or simply share your progress with can provide motivation and encouragement. A text from a friend the night before to meet them in class does wonders on my motivation the next morning!

Not a member but want to join us? Start your fitness journey now with the best community of athletes with a FREE 3-pack of classes. Follow along with Alchemy on Instagram and TikTok .

Legends: “THE YELENA”

Mon, 28 Jul 2025 23:34:03 GMT

Our next Legend is here: The Yelena.

Past Legends have included ? The Kory ,? and ? The Ryan .? These, and now ?The Yelena? are special, limit-pushing workouts designed to be intense and unforgettable; highlighting our incredible Athletes.

Yelena joined Alchemy in 2019 and is on the brink of hitting 700 classes. A former runner, she became re-energized with fitness through our strength and cardio focused workouts, and found new motivation from our incredible community. She soon started accomplishing feats she once considered unattainable, fostering new habits, and nurturing a newfound self-confidence.

Read about her experience and see her workout below!

Since I was a young girl in PE class I loved running, and it was my main source of training for ages. This changed after my second marathon when I developed an aversion for running. I went on a pursuit to find something new. I visited every gym I could find in the Twin Cities, finally finding Alchemy 365 in North Loop . Needless to say, Alchemy 365 was much different than my typical 30 minute run 4-5x/week. I was hooked by the variety of the workouts andthe focus on strength and cardio while also incorporating flexibility. The motivation I received through the community and coaches during my first few workouts was intoxicating, and I became a member in 2019.

Until joining, I never knew I could accomplish so much. After one year, I did my first pull up, jumped a height I never imagined, and started lifting heavier and heavier under the barbell. After my second year, I recognized how all the work I did in the studio helped me feel capable of doing more in my daily life. I have the confidence to push myself further than ever before, have developed solid habits, have met new goals, and am trying new things as I become more comfortable overcoming the anxiety of failing.

I recently traveled to Switzerland and hiked the Hardergrat Trail which is a challenging ridge hike overlooking Lake Brienz totaling 24 km with 3000 meters of elevation. This was the most difficult and beautiful hike I have ever completed. I can confidently say that I would not have had the strength and endurance to do it if not for the consistent work I?ve put in at Alchemy. I also completed the M?rren via Ferrata. You are attached by a cable clinging to a cliff roughly 600 meters off of the ground. Metal rungs help guide you across the rock. If you slip, you will be suspended by the cable and must pull yourself back up to the metal rung to continue the climb. Before I started at Alchemy I would have NEVER been able to pull myself up to reach the metal rung. I would have been left dangling there until help arrived. This thought is terrifying to me even now, but I knew I had the strength to pull myself up and therefore had the confidence to go for it. I completed the hike and got to see the most stunning views of Gimmelwald in Switzerland along the way.

I work in healthcare and the mindset Alchemy helped me develop has transitioned into my medical practice. I work with my patients to meet their goals of care which often includes an exercise regimen, nutrition and stress management. When appropriate, I share how my experience with exercise changed to help inspire my patients to attain a routine that makes them feel their best, feel empowered to pursue a healthy lifestyle, and achieve their goals.

And I?m excited to keep working towards my own goals! I?m working towards completing 5 consecutive strict pull ups and a 48 inch box jump! I am also looking forward to embarking on the 3 day trek to the top of Machu Picchu next winter.

THE YELENA

Strength ? Lower Body (23 minutes):
2 Rounds:
8-10 Tempo 2xTorp Front Squats (22X1)
1x Max Effort 2xTorp Hang Power Cleans (HEAVY)
? then ?
50 2xTorp Box Step Ups
* Each time the weights are put down, 10 Burpee Box Jumps before resuming
? then ?
21-15-9:
Squat Jumps
Jumping Lunges

On cycle 2: 1 Round of the Front Squat/HPC combo, and 15-12-9 on the squat jump/jumping lunge couplet

Start your fitness journey now with Yelena and our incredible community with a free 3-pack of classes . Learn more and follow along with Alchemy on Instagram and TikTok .

Legends: “THE BEN”

Mon, 28 Jul 2025 23:34:03 GMT

Ben, a Colorado Athlete, joined us in 2021, and quickly embraced what it means to Pursue Your Legend . He welcomed the challenge of tough workouts, and applied the mental toughness he gained to his real life goals. Before he knew it, he was accomplishing feats he never thought possible.

Ben is a Barbell regular, and this Legend Workout is both a personal and team Front Squat challenge. Read below for more details about Ben?s incredible journey and his workout.

When I was approached to be a part of the Legends at Alchemy it was a no-brainer. Why? Because Alchemy has become such an important part of my life and helped me overcome and achieve so much. Getting through grueling workouts has not only pushed me out of my comfort zone but helped create a mindset that I can accomplish things that I never thought I could.

If you asked me 3 years ago if I would ever attempt running a half marathon, I likely would have looked at you like you were crazy and said ?No chance.? Well, I was wrong. I completed my first-ever half marathon earlier this year in just over 2 hours. (Not bad for someone who hated running growing up).

Some people might say you can get results like this at any gym. But Alchemy is truly special. Why do I keep coming back? I think the answer is best captured by a letter that I wrote to the coaches out here in Denver around this time last year:

As we approach the end of the year, I want to share how thankful I am for you all and the entire Alchemy team and community.

For as long as I can remember, and behind closed doors, I?ve struggled with anxiety and depression. I know, you would have never thought that about the guy you see multiple times a week in class. There are stretches of days or weeks where it feels impossible to put one foot in front of the other. I have been broken to the point of not knowing how I would be able to pick up the pieces. When you get lost in your own head, it can be hard to find a way out, and there?s no tougher feeling.

When I joined Alchemy during the summer of 2021, I found something that I haven?t had in a long time. A ray of sunshine during the times when all I see are dark clouds. A way for me to start my day on a high note, or something to look forward to when I?m having a tough night. For 50 minutes, I can clear my head and relax, and that?s something that means so much to me (except that Thanksgiving workout, f*** that one).

So why am I sharing this? Not that you need a reminder of the impact you have on members, but just to say that sometimes the impact is more than what you see on the surface. I can attest.

Thanks for creating a place that I look forward to coming to every day. Y?all mean more to me than I can describe in words.

I think that perfectly captures what all the coaches and community mean to me. You lift me up when I need it most (even if unknowingly) and have helped me accomplish so much. So what?s next? I?m hoping to get under 2 hours next year in the half marathon and follow that up at some point with a full marathon. Beyond that? I?ve been thinking about taking up jiu-jitsu if I can find the time to squeeze it into my schedule.

Regardless of what comes next. I?m looking forward to the challenge of it.

THE BEN

Barbell ? Front Squat

20 Minutes, in teams:

Conditioning:

6 minute Cap

You can find Ben working out in the mornings at the Tennyson studio . Outside of Alchemy, you can find him spending time with his dog, Bear, snowboarding, hiking, cheering on his favorite teams (go Bruins, Celtics, and Patriots), or trying out a new recipe in the kitchen!

Start your fitness journey now with Ben and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

Legends: “THE API”

Mon, 28 Jul 2025 23:34:03 GMT

Api Ojulu first started coming to Alchemy in 2016 and over the next couple years, she would come off and on between breaks from Pharmacy school and residency. As a former college basketball player at Marquette University , she was no stranger to intense workouts and strength training. But it wasn?t until she tried Alchemy that she found a routine capable of filling up what college basketball left.

Api keeps a consistent routine of classes, but Barbell is where she thrives! Read our conversation with Api and check out her Barbell Legends workout below:

When did you first start coming to Alchemy, and why did you decide to join?

Immediately after finishing collegiate basketball, I thought I was free of constant intense workouts. But over time, I felt like a part of me was missing and I couldn?t quite put my finger on what it was and how to fill the void. I was missing the sense of community, competition, and consistency. I had never been to a group fitness gym before, but after my first class at Alchemy, I quickly realized it had all the things I had been looking for and more. This place has made me feel complete again.

What keeps you coming back to Alchemy? Why have you chosen to train here?

What I appreciate most about Alchemy is the sense of community it fosters. The coaches and athletes are always so encouraging, which has helped me become more confident and motivated in the gym than ever before. I also love the Alchemy training philosophy. Here you?re encouraged to develop yourself according to your own goals and by picking the class mix and intensity level each day.

How has your time training with us helped you towards any goals you have, whether fitness related or otherwise?

My general fitness goals are to be consistent, stay strong, and keep my mental health in check. Showing up to the classes and having a supportive environment has allowed me to maintain and exceed these goals for myself!

Do you have any future goals or aspirations you?re working toward?

Future goal is to learn how to ski! Whether that?s cross country or downhill. One day!

THE API

Barbell ? Deadlifts

20 Minutes:

*work up to each set, increasing weight each time. It may take an extra set or two to determine your best weight for each rep scheme, so break for a set and go for another! Have fun!

Conditioning:

3 Rounds AFAP (6 minute cap):

You can find Api Pursuing her Legend at our Minnesota Studios in Highland Park, Edina and Northeast! Outside of the gym, she loves trying new coffee shops, traveling, hiking, reading, watching sports and ? most definitely ? watching Bravo reality shows. Api works as a pharmacist and manager of oncology operations for a health system in Minneapolis, MN.

Start your fitness journey now with Ben and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

Legends: “THE JOAN”

Mon, 28 Jul 2025 23:34:03 GMT

Meet Joan, our next Legend Athlete! Her very first Alchemy class was in Minneapolis, but life?s twists and turns made it possible to become a member at our very first Denver studio at LoHi . From there, she?s become a South Broadway super fan, just surpassing 600 classes!

A retired teacher, Joan continues to stay active and pursue her legend each and every day. Read her story below, get inspired and look forward to her legendary workout!

My first experience at Alchemy was a free class in 2017 at the North Loop studio . I loved the format, but at the time, I was on a competitive rowing team with a specific training regime. Fast forward to the summer of 2018, and there were some significant changes in my life. I got married (yay for finding your soulmate in your 40s!) and moved to Colorado. I needed to find a community that would continue to push me in my fitness. I tried a few gyms closer to where we were living and did some workouts on my own, but I wasn?t loving any of it. I had heard through the grapevine that Alchemy had just opened up a studio in LoHi, so I headed up I-25 to give it another go. After the first class, I knew I had found a place that I loved to work out at here in Denver.

There are so many reasons that make Alchemy a gym I continue to come back to day after day. Some of the coaches are from MN, so it?s a little taste of home here in Denver. I love a good hype person with a midwestern accent to get me through to the end! The programming covers everything I need, from yoga warm-ups to cardio to circuit to strength training. I have met many like-minded athletes who enjoy the classes as much as I do. When we go back to MN, my husband books our hotel close to the Edina location so I can stay active without missing a beat.

Alchemy has also been there for me during hard times. I am so thankful for their ingenuity during the challenges COVID threw at us in 2020. I appreciate everyone who recorded Alchemy Anywhere workouts when the gym was closed. It kept me sane while I was teaching 24 kindergarteners online. I looked forward to that mental break during those uncertain days when we were all stuck at home.

As Alchemy continued to evolve, 2023 brought about exciting changes for my journey when they opened the South Broadway location. It is much closer to our house so traffic is no longer an excuse to miss. I have been racking up the classes and just passed #600! I?ve also met a new group of coaches and athletes to keep working out with. In my personal life, I left the classroom after 24 years and have started my own business, so my schedule is more flexible. The noon class is my fav!

As I look back over the past five years at Alchemy, there have been changes, but all of them positive for the athletes. Every day I?m challenged and thrilled when I finish a workout. All of this transfers to pursuing my legend outside of the gym, keeping me strong and fit so I am ready for anything: camping in the mountains, keeping up with my husband on mountain bike rides, skiing in the mountains, rowing on the Cherry Creek Reservoir, or walking our rescue dogs, Zooey and Truman. As I get older, my goal is to stay healthy and strong and enjoy every second because you know, YOLO.

?In the gym, the weight doesn?t get easier to lift: you get stronger. In life, events don?t get easier to handle; you become better equipped to handle them. Keep growing.? -Vex King

THE JOAN

Cardio

5x Through the Complex:

?then?

If not at the noon class at South Broadway, you can find Joan helping parents with their children?s reading journey, cooking or baking, and watching cooking shows ? her favorite guilty pleasure!

Start your fitness journey now with Joan and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

A Letter from our CEO

Mon, 28 Jul 2025 23:34:03 GMT

Dear Alchemists,

The days have grown short, the temps are dropping, and another year is drawing to an end. For this remarkable community, what a year it?s been. The last twelve months brought unique challenges as well as opportunities for growth and evolution.

We opened the year by launching our newest studio, Alchemy South Broadway. We enjoyed watching two of our team members ship off on month-long sabbaticals, a new employee benefit we?ve worked into our operation. We ran Summer Hustles and challenged you to complete our new Legend workouts designed around and named after some of our most legendary athletes. You joined us for offsite and pop-up events in locations ranging from mountainside breweries to the Minneapolis Sculpture Garden, from the middle of a frozen Wirth Lake, to the sun washed grass of Sloan?s Lake, from the Red Rocks amphitheater, to the MN Vikings training center, and about a hundred other spots in between.

But best of all, you joined us for over 225,000 individual workouts inside of our studios (that?s a whole lot of burpees).

Let me tell you why this number means so much to us.

Ask any of our employees why Alchemy exists and they?ll tell you it?s to help people feel more alive . While a great workout, in and of itself, might not fully complete this mission, we?re certain that a great workout with great people can start the process.

I often remind our staff that when they show up to the studio each day, even at 4:50 in the morning after a big snowfall, even when it?s dark out, even when the class is quieter than normal, or the workout has a lot of movements, even when they had to sub a shift at the last minute, that they possess the power to deliver a small, but potent dose of ?feeling alive? to any athlete who walks through the door.

The feeling that we all get after doing a hard thing we didn?t think we could do is equal parts medicine for the soul, and fuel for the spirit. In a post-pandemic world of virtual relationships and screen time, a moment of rapport with a coach at the front desk, or an authentic conversation with a fellow athlete ? no matter how brief ? can remind us that we?re not alone in our journey.

This is why 225,000 workouts means so much to us. It means that we dished out 225,000 doses ? each of which made somebody?s day a little better, reduced a little stress, or helped somebody sleep a little more soundly at night. In my experience these positive impacts don?t exist in a vacuum. In fact, they often start a chain reaction. People who feel better from a good workout earlier in the day go on to treat others better too, they show up more thoroughly for family and friends, they stay calm in stressful moments, and they experience the world with slightly more optimism and positivity.

Though a bit grandiose, this logic would suggest that your 225,000 workouts led to an exponentially greater impact than we could ever hope to measure, and it?s a true honor to have played a small role in that process.

But now, it?s time to turn our attention to 2024. And in doing so, I?d like to share some of our biggest priorities and most exciting initiatives.

Thematically, our focus is on optimization of our existing studios as well as the consistency, quality, and scope of your studio experience. While these are always important, they commonly sit alongside our ambition to grow and add studios. In some ways, the two are at odds with one another. There?s no question that the larger the studio count, the harder it is to manage quality and consistency. So it?s relevant to mention that adding a studio is not a part of our 2024 plan, making quality and consistency improvements the uncontested priority for the year.

What does that look like, and how will it affect your experience with Alchemy?

Well for one, we?ve begun adding new employees and adjusting roles in an effort to simplify and concentrate our staff on the work they love to do and are best at. Where in the past our GM?s had to split their time across many different responsibilities, they?ll now enjoy a more narrow job scope, with new free time available for redeployment into the studio experience.

Extra time means you can expect more coach?s development, class auditing, and programming reviews. You will see more community events and offsite classes on the schedule. You?ll have even more touch points with your favorite staff members and in sum, we?ll drive Alchemy?s ?feel alive factor? higher than ever before. To ensure we?re on the right track, we?ll be rolling out a new survey process to help us consistently measure customer delight. If we?re doing something well that our athletes enjoy, we want to know. But more importantly, we want to know if we?re falling short on any of our promises.

In addition to these operational changes, we?ve been testing new services that we?re eager to share with you. In January, we?ll be officially rolling out small group training ? 6-week sessions with 4-6 athletes, one coach, and specialized strength and performance programming. Exposure to progressive programming, new equipment variety, and a much lower athlete to coach ratio means stepping things up to a new level with hard training and new friends.

Additionally, we?re excited to offer open gym at more studios. We had the opportunity to test open gym at our LOHI location over the last few months and the response has been tremendous. By the end of January, we?ll have more studios in both Minnesota and Colorado ready for open gym, giving athletes the chance to train on their own whenever class isn?t a good option. In the medium term, the goal is to be providing these types of services at every studio where space allows.

Lastly, the team is very excited to begin work on Alchemy 365 wellness retreats ? a series of all-day health and wellness courses. These sessions will include movement therapy, workouts, mobility and recovery tools, mindset and mindfulness practice, breathwork, heat therapy and cold plunging, future self visualization, habit stacking, and a whole slew of other tools which participants will be able to use for the rest of their lives. Guest speakers and leaders will be curated and brought in to round out the experience. And at the center of it all will be a goal of bringing great people together for real life interactions and meaningful growth.

Each of these initiatives is about expanding your relationship with the Alchemy brand, transforming our studios into a place that?s bigger than exercise.

Despite our ambition for this upcoming year, the overarching mission stays the same. Alchemy is in the business of helping people feel alive. We do that by providing innovative fitness experiences that really work for our athletes. We differentiate ourselves simply, with workouts that will kick your butt and make you fitter, with authentic people who do their best to create genuine interactions day in and day out, and by ensuring that you always walk out of the studio feeling better than when you walked in.

225,000 is the score to beat. 2024 is about to begin. Let?s get to work.

Thank you for everything, Athletes. Happy holidays, happy new year, and PYL.

Tyler

March MAXness

Mon, 28 Jul 2025 23:34:03 GMT

By: Tyler Quinn

March MAXness has become one of my favorite Alchemy traditions. It started almost six years ago and every time it comes back around, it seems to get better and more exciting for our athletes.

New to our community and not sure what I?m talking about?

For the month of March, we?ll be sprinkling a little extra heat on all of your Alchemy workouts. In addition to the daily programming, we?ll be adding a single, sixty second sprint of one movement to cap off the day. One minute. As many reps as humanly possible.

Sixty seconds might not seem like such a big deal but remember that time is relative.

Getting a massage? Taking a nice hot shower? Listening to your new favorite song? Sixty seconds is over in the blink of an eye. On the other hand, dunking into an ice bath or working on your IT band the day after Bulgarian split squats will make time stand still.

Unfortunately, MAXness is more of the latter than the former.

This year, we?re starting the madness with a special workout on March 1 incorporating all the MAXness movements, and we?ll revisit it at the end of the month. Use this as an opportunity to test yourself, and notice how you?ve improved ? whether it?s more reps, increasing weight, or a different modification.

Each day of the week has it?s own MAXness movement. Take note of your reps, and see how you do the next time you revisit each one.

The workout may be over, but MAXness is just beginning.

Tyler Quinn is CEO and Co-Founder of Alchemy 365 . In his spare time he enjoys gardening, being outside with his golden retriever Fletcher, and jiu-jitsu.

Legends: “THE LUCY”

Mon, 28 Jul 2025 23:34:03 GMT

Lucy Nguyen joined Alchemy in 2020 and has never looked back! She?s a consistent presence at the morning classes at our Highland Park studio in St. Paul, and makes everyone feel welcome and supported ? whether she notices a newbie, or is seeing someone for the 100th time.

Read our conversation with Lucy and check out her Legend workout below:

When did you first start coming to Alchemy, and why did you decide to join?

I took up running as a hobby during quarantine but when I developed pretty bad shin-splints and didn?t know what to do, my longtime friend (and legendary athlete himself, Michael Taylor) suggested I check out his gym. In 2020, I took my first class with him and was instantly hooked. I walked out the same day with an unlimited membership and an arm-full of swag! The incorporation of yoga really hooked me at first ? I was never good at warming up and stretching on my own. But it?s the HIIT that has kept me around. The sense of accomplishment I feel after every workout when I leave the studio drenched in sweat is like nothing else!

What keeps you coming back to Alchemy? Why have you chosen to train here?

Committing to the gym in 2020-2021 was extremely difficult. We all felt it during the pandemic with lock downs, quarantine and temporary gym closures. I felt it even more personally in March of 2021 when my mom unexpectedly passed away. Any and all routines I had went out the window. Slowly but surely with the support of my friends and family, I was encouraged to get back to myself; being active was a huge part. Alchemy was the push I needed to get out of the house. Then, it was how I connected with my friends again to join me in class and help hold me accountable (thank you buddy passes). Before I knew it, I found myself being social with the Alchemy community: introducing myself to others, getting to know regulars and helping when someone seemed lost or had a question.

Since joining, I?ve completed over 600 workouts, referred 2 new members, completed 2 Great Races, crushed the 2023 Summer and December Hustles, and attended a benefit workout for Maui United Way! The community, camaraderie and accountability keeps me coming back morning after morning.

How has your time training with us helped you towards any goals you have, whether fitness related or otherwise?

I volunteer with Open Arms of Minnesota and last year I registered to be one of their charity runners for the Medtronic 10 mile! As someone who is an amateur runner, I was hesitant to sign-up, but with cross training at Alchemy I was confident that the 10 mile was going to be a good challenge for me! Unfortunately after 5 months of training and fundraising, the races were canceled due to an extreme weather advisory.

Do you have any future goals or aspirations you?re working toward?

This year I look forward to my redemption race as a returning charity partner runner for Open Arms! I am also looking forward to an upcoming Denver, CO hiking trip with my girlfriends at the end of April.

Inside the studio I have a goal to incorporate more strength training into my fitness routine and plan on exploring more Barbell classes this year.

THE LUCY

Circuit

4 Cycles, 45 seconds on 15 seconds rest:

2xTorp Deadlifts

Burpees

Squat Throws

Box Jumps

2xTorp Front Squats

You can find Lucy Pursuing her Legend at our Minnesota Studios in Highland Park and Northeast! Outside of the gym, she loves hosting themed parties, trying new restaurants, traveling, camping, volunteering, hanging out with her fur baby Chloe and binge watching detective series. Lucy works as an Employee Relations Investigator for a large Minnesota retailer.

Start your fitness journey now with Lucy and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

4 Reasons Why Strength Training Will Improve Your Running Performance

Mon, 28 Jul 2025 23:34:03 GMT

You?re clocking mile after mile, but pounding the pavement alone won?t propel you to new PRs or distance milestones. That?s where intentional strength training comes in.

Enter the 10k Pursuit : an 8-week training program designed to elevate runners of all levels. With group long-runs, agility drills, and strength training, it?s the secret weapon to conquering new goals. On strength days, you?ll be doing targeted exercises like squats, lunges, deadlifts and more.

But why is strength training important for running performance?

1. Improving Form and Mechanics:

Running requires both endurance and muscular endurance. By enhancing strength, your overall stability will improve. You?ll sharpen your mechanics and stride efficiency, translating to increased power and speed. How? Building strength in key muscle groups?such as glutes, hamstrings, and calves?translates to increased power output in each stride allowing you to maintain faster speeds for longer.

2. Injury Prevention:

This improvement in mechanics helps your form and avoid injury. Strength training increases your range of motion and flexibility, reducing the risk of strains. And strong muscles also act as shock absorbers, reducing impact on joints and lowering the risk of common running injuries like shin splints.

3. Elevated Endurance, Stamina and Efficiency:

Strengthening muscles enhances your ability to sustain effort over time, resulting in greater endurance and stamina during longer runs or races. Your stride will become more and more efficient as you maintain your pace and form over longer and longer distances.

4. Mental Toughness and Resilience:

Pushing limits in the studio builds mental fortitude that translates to greater resilience on the road or trail. You?ll be more prepared to overcome any challenges or mental setbacks that try to slow you down.

Whether you aim to crush personal records or simply enhance your running experience, integrating consistent strength training into your routine will help unlock your true potential as a runner.

The 10k Pursuit kicks off in St. Paul on June 12. Click here for more information and to sign-up now!

Not a member but want to join us? Start your fitness journey now with the best community of athletes with a FREE 3-pack of classes. Follow along with Alchemy on Instagram and TikTok .

Legends: “THE ALMA”

Mon, 28 Jul 2025 23:34:03 GMT

Meet Alma, our next Legend Athlete!

Past Legends have included ? The Api ,? and ? The Lucy. ? These, and now ?The Alma? are special, limit-pushing workouts designed to be intense and unforgettable; highlighting our incredible Athletes.

Alma joined Alchemy in 2022 and just surpassed 450 classes! Since joining, she?s been accomplishing things she never thought possible. Read about her experience and see her workout below!

My husband and I joined Alchemy when the RiNo studio opened in July 2022, by total chance! We had just moved to Denver the year prior and were sitting on our sofa looking for a new coffee shop to try. While we were searching the map, my husband noticed a gym icon only a couple blocks away. We hadn?t walked that direction before, so he clicked on it to check it out. Alchemy was offering free classes for the grand opening or RiNo that very weekend. We decided to go for it, and become founding members right away.

I discovered working out later in life, and most of the workouts I was doing before Alchemy were cardio based. Alchemy gave me the opportunity to explore strength training for the first time, that didn?t feel daunting or out of reach. I have made more progress at Alchemy than anywhere else. I?m doing banded pull-ups and toes-to-bar, and just last week I hit a new PR in my box jump height! I would have never tried it without the support of the coaching staff, who are always encouraging me and challenging me ? whether it?s grabbing a heavier weight, a taller box, or removing a band for my pull-ups.

I?ve also made some great friendships. From seeing the same people working out beside you, to exchanging phone numbers and getting together for coffee or drinks after class, I?ve met so many of my own neighbors because of Alchemy!

Ultimately, I want to be healthy and stay active for as long as possible. Alchemy has certainly made me feel stronger than ever before, and capable of trying more new things. This year I?m trying my hand at skiing. It hasn?t been without its pitfalls (?falls? being the operative word ), but without the strength I?ve gained at Alchemy, I?m not sure I would be able to be out on the mountain for hours at a time.

In the studio, my ultimate goal is to be able to do unassisted pull ups! I?m working on my upper body strength and every now and then I take away some band resistance. Yesterday, someone I?d never met came up to me and said I was flying through my pull ups. My initial reaction was to downplay her compliment, but instead I said, ?Thanks, I?ve been working on them!?

It made me realize, even when you think you?re not doing so great, there are people who are watching and feeling a little inspired by you. We?re all making each other better.

THE ALMA

Strength ? Total Body

10 2xTorp Single Leg DL (R/L)

5 2xTorp Devil?s Press?

10 Single Arm Seated Strict Press (R/L)

5 2xTorp Devil?s Press?

? then ?

10-8-6-4-2:

SB Ground to Shoulder

SB Squat Throws

You can find Alma crushing her toes-to-bar and workouts at Alchemy 365 RiNo or LoHi. Outside the studio, you can find her volunteering with the Denver Animal Shelter, reading a new book, working on her herb garden, or she?s off traveling with her husband!

Start your fitness journey now with Alma and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

“Murph” : A Memorial Day Workout Challenge

Mon, 28 Jul 2025 23:34:03 GMT

This Memorial Day, join us in honoring America?s fallen heroes, and one in particular, Navy Lt. Michael Murphy by taking on ?Murph.? Completing this hero workout on Memorial Day has become something a lot of fitness communities do, and it?s something we, at Alchemy, can and should be proud to take on.

MURPH:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

? as fast as possible.

This workout will push you to the edge, and that?s the point. Regardless of your fitness or experience level, all can participate. Your coaches will help you modify and bring useful tips so you can take this on with confidence.

MURPH will be at select studios on Monday, May 27 . See below for times and to register:

Minnesota:

Colorado:

All current and former military can join us for free. Select your class above, then use code VETERANS on a drop-in at check-out.

Lastly, consider taking a few minutes to read Lt. Murphy?s remarkable Medal of Honor Citation here .

Not a member but want to join us? Start your fitness journey now with the best community of athletes with your first 3 class FREE. Learn more here , and follow along with Alchemy on Instagram and TikTok .

Legends: “THE RACHELE”

Mon, 28 Jul 2025 23:34:03 GMT

Meet Rachele, our next Legend Athlete!

Past Legends have included ? The Api ,? and ? The Ben .? These, and now ?The Rachele? are special, limit-pushing workouts designed to be intense and unforgettable; highlighting our incredible Athletes.

Rachele started her Alchemy journey in September 2018. Since then she?s retired from teaching, settled in the North Loop with her husband, and has become a Barbell regular. She has more than 1,000 Alchemy classes under her belt along with countless PRs.

We have a special Barbell workout in store, but first, read on about her experience and how strength training is helping her live her very best life.

1. When did you first start coming to Alchemy, and why did you decide to join?

I joined Alchemy in September of 2018. I was looking to switch up my workout routine and was ready for a change. I used the 3 Free Alchemy Classes and have been a member ever since!

When I first started, Alchemy was a huge challenge. I had never done weighted HIIT workouts before and could barely complete 4 ab-mat situps let alone push-ups. I modified a lot. And now? Toes-to-bar, pull-ups, hang power cleans and knee tucks were something I never thought I?d accomplish. I?ve never felt more confident to try new things, and I?m stronger than ever before.

2. What keeps you coming back to Alchemy? Why do you like training here?

The community of coaches and athletes at Alchemy is one of the main reasons I keep coming after all these years. I always want to show up and do my best. The coaches make sure my lifting form is on track to prevent injuries and the athletes I lift with in Barbell are so welcoming and encouraging ? especially when trying to push through my last few reps!

Barbell is my favorite workout. When it was added to the schedule at North Loop, I had just retired from teaching and was ready to mix things up! At first, I didn?t add any weight to the barbell. The bar was my max weight, especially for the upper body lifts. Now, I?ve made so many new PRs! The Barbell Tracker is incredibly helpful to track my loading, so I can keep making progress. Seeing where I was from a year ago to today gives me so much confidence to keep going! And I?m even grabbing heavier torpedos now for Cardio classes.

3. How has Alchemy helped you towards any goals you have, whether fitness related or outside the studio?

My overall goal is to continue my active lifestyle. Biking, hiking, waterskiing, snorkeling and traveling. I recently went to Alaska with my husband for hiking, sightseeing, and salmon and halibut fishing. We brought home 40 pounds of seafood! And thanks to Alchemy, I pulled up my share of fish and had the strength, stamina and stability for so many fun activities. We went to Katmai National Park in Alaska to hike and even saw Grizzly Bears (that was definitely no walk in the park!). Last year, we did a European Bike Boat tour and biked 7 days through Belgium and the Netherlands. All these activities have a common theme: strength, stamina and stability. Alchemy helps me stay fit in all areas and I can?t wait for the next adventure.

4. Do you have any future goals or aspirations you?re working toward?

My goal is to be able to pursue the activities I currently enjoy 10-15 years from now. As we age, our muscle mass, bone density and stability decline and strength training is the best way to sustain physical fitness. It will also protect me from future injuries as I age. The more I build up these habits early on the better off I will be over the long term. It took me a while to figure out what PYL meant for me and now I know that my PYL is exactly what I?m doing and where I need to be!

5. What recommendations you would give to someone who?s never tried Alchemy?

I would tell someone that Alchemy workouts are challenging and fun. All the different classes complement each other, so there?s something for any fitness level. I personally love Barbell and would recommend it to everyone. The movements in Barbell are very similar to what you will do in the large group classes with torpedoes. And the best part is the Alchemy coaches. They are there to offer suggestions, modifications and support. Never hesitate to ask for help!

THE RACHELE

Barbell

Warm up:

3 rounds

Lifts:

20 Minutes to complete 3?5: Back Squat

15 Minutes to complete: 3?5 Hang Power Clean

Superset:

Accumulate 50 Strict Pull Ups during the core lifts

Conditioning:

12 min AMRAP:

50 ABMAT SIT UP BUY IN

21-15-9:

Swings

Snatches (alt.)

Burpees

You can find Rachele Pursuing her Legend in Alchemy North Loop. Outside the studio, you can find her spending time with her family and friends, trying out new recipes, out on the many Minneapolis bike trails, enjoying the North Loop neighborhood, and going on adventurous trips with her husband!

Start your fitness journey now with Rachele and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

The Reviews Are In: Strength Training With Results

Mon, 28 Jul 2025 23:34:03 GMT

Wow, what a ride it?s been! Over 160 dedicated athletes dove headfirst into our brand-new training program, pushing themselves to new limits and emerging stronger than ever.

Small Group Training is a 6-week training program designed for muscle building and strength development through controlled, targeted movements. Limited to six people per group, you?ll receive more hands on 1-1 coaching, an app to track your progress, and brand new programming you won?t find in our regular classes ? all while benefiting from the group?s collective accountability, energy and support.

Registration for our summer sessions opens on June 1 and spots are extremely limited. If you want first dibs, make sure to join our waitlist .

Not sure if Small Group Training is for you? Read on to hear about the experiences from our Athletes! You can also reach out with any questions, we?d be happy to help!

?This was one of the most humbling and incredibly rewarding training programs I have been a part of! Tyler?s coaching really helped lay a foundation for understanding these complex lifts and getting me to a much higher caliber form and technique. I learned a lot, had a ton of fun, and got noticeably stronger during this program.? ? Connor M.

?I love lifting, but this only made me feel more confident. Each time I do these lifts now (front and back squats, deadlifts, bench, etc) I am able to remember super helpful tips and tricks that Tyler taught us that will help me maintain the integrity of my lifts in perpetuity!? ? Elizabeth C.

Not a member but want to join us? Start your fitness journey now with the best community of athletes with a FREE 3-pack of classes. Follow along with Alchemy on Instagram and TikTok .

Legends: “THE GRANT”

Mon, 28 Jul 2025 23:34:03 GMT

Meet Grant, our next Legend Athlete!

Whether you?re a long-time member or just recently joined, you may be familiar with our special, limit-pushing workouts popping up unexpectedly from time to time. These workouts are specifically designed to be intense and unforgettable. What makes them so? They embody the spirit of pursuing your own legend and revolve around what makes this place great: you. Brace yourself for The Legends .

Past Legends have included ? The Harts ? and ? The Rachele .? These, and now ?The Grant? are here to help you feel more alive than ever before, and highlight our incredible Athletes.

Grant grew up in Minnesota, but started his Alchemy journey at Tennyson after moving to Denver in 2021. Nearing his 600th class, Grant?s consistency and drive is only getting stronger. Read on about his Alchemy experience and see his workout!

1. When did you first start coming to Alchemy, and why did you decide to join?

I moved to Denver in April of 2021 and moved close to the Tennyson studio the following year. My friend Shane up in Minneapolis had raved about Alchemy for years, so I figured I?d give it a shot. Took my first class with Coach Halli the next day and the rest is history!

2. What keeps you coming back to Alchemy? Why do you like training here?

When it came to gyms/studios I was always cyclical. I would be into something or some place for a few months only to lose interest and fail to make it stick ? until Alchemy. I?ve not only stayed committed, I feel more motivated than ever from a fitness perspective. Here?s why I love it:

3. How has Alchemy helped you towards any goals you have, whether fitness related or outside the studio?

I?ve seen big leaps in both strength/conditioning and I feel more confident overall. My functional strength has also improved tremendously. I am rarely sore after a long day of snowboarding, I can work on landscaping around my place without fear of ending up in the ER, my legs don?t immediately wave the white flag when I?m cycling, and most importantly I can hit a golf ball significantly farther (unfortunately it still goes sideways too often).

4. Do you have any future goals or aspirations you?re working toward?

Later this summer I?m looking to complete a long bike race in the mountains. I?ve been leaning heavily on Alchemy?s Open Gym, Barbell, and Strength classes to supplement the training.

When it comes to Alchemy specific goals, I prefer the shorter, clearly attainable variety. I usually pick out a few Barbell exercises and set a max-out goal to strive for by the end of the cycle. Also, I like to look at my total classes attended and come up with a calendar date down the line and a deadline to hit class benchmarks at the 50 or 100 interval.

5. What recommendations you would give to someone who?s never tried Alchemy?

Whether it?s for serious training, getting the heart rate going, or meeting people, you?d be hard pressed to find a more welcoming and rewarding place than Alchemy. There is something for everyone here!

THE GRANT

Strength ? Upper Body (24 Minutes)

Buy in: 20 2xTorp Devil?s Press

? then ?

3 Supersets:

12-15 Push-ups (narrow -1st set, wide ? 2nd set, regular ? 3rd set)

12-15 2xTorp Curls

? rest approximately 30-45 seconds between sets

2 Supersets:

12-16 2xTorp Alternating Strict Press

Max Effort Strict Chin-ups

? rest approximately 30-45 seconds between sets

1 Set:

12-15 Staggered Stance OH Tricep Extension, immediately into:

Max Effort Halos (alternate directions every 5 reps)

* During the main portion of the workout, if athletes come back around, move to a single set of each section.

You can find Grant Pursuing his Legend at Alchemy Tennyson. Outside the studio, you can find him checking out various golf courses around the state, biking in both the city and the mountains, at the grocery store getting things he forgot he already has, or casually strolling up to an airport gate right before they close the doors.

Start your fitness journey now with Grant and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

Why Strength Training is Key to Achieving Your Health And Fitness Goals

Mon, 28 Jul 2025 23:34:03 GMT

Our athletes come to us with a broad range of goals. For some, it?s getting their first pull-up, or making a new PR in their back squat. Others want to achieve a toned physique or simply feel healthier. These, and almost every fitness goal, can be achieved by doing one thing: strength training.

If you?re ready to take your strength to the next level, Semi-Private Training is for you.

What Is Semi-Private Training?

This program allows experienced and newer athletes alike to dive deeper into strength training, within a small group setting. Sessions are 6-weeks, and we use hypertrophy to emphasize muscle building and strength development through controlled, targeted movements.

Why Hypertrophy?

Hypertrophy is a form of strength training designed to increase muscle volume through progressive overload and high-volume sets. Each movement targets a specific muscle group; which is different from our Barbell class where we often compound movements.

What to Expect:

Limited to six people per session, you?ll receive more technical support, an app to track your progress, and a training program you won?t find in our regular classes.

Learn more and sign-up for an upcoming session HERE .

What Our Athletes Are Saying:

Still not sure? Read what our athletes are saying about the program HERE .

Not a member but want to join us? Start your fitness journey now with the best community of athletes with a FREE 3-pack of classes. Follow along with Alchemy on Instagram and TikTok .

Pull-Ups Should Always Be In Your Fitness Training

Mon, 28 Jul 2025 23:34:03 GMT

Walk into an Alchemy studio and you?re sure to notice the suspended pull-up bars floating above.

They are a big investment for any fitness studio, and can cause anxiety for many members. So, why are they there, and why do we use them?

Pull-ups are a fundamental gymnastics movement, providing an epic bang-for-your-buck in terms of results ? and we help you get good at them. They?re incredibly effective at increasing strength in the arms, back, core and hips. Pull-ups require stabilization, body awareness, control, and power. They?re like the squat of the upper body ? important and foundational to your overall fitness.

Everyone steps into Alchemy with different experiences with pull-ups.

We use a number of different scaling options to help athletes navigate their workout when pull-ups are involved. We use bands, rings, jumping pull-ups, and even bent over rows to simulate the movement pattern, target similar muscle groups, helping athletes strengthen up before they go for the real thing.

There?s nothing quite like getting to look out at the world from above the pull-up bar. Your first will be a memorable part of your Alchemy experience. If seeing pull-ups in the workout causes you stress or uncertainty, don?t be shy. Get to class early, and talk to your coach. They will give you guidance on the best way to progress in this movement every time you step into class, so you can tackle each workout with confidence.

Pull-ups come with practice! Click here for information on upcoming Pull-Up Clinics at our studios and share your pull-up progress by tagging us on Instagram so we can celebrate your gainz!

Legends: “THE CARMEN”

Mon, 28 Jul 2025 23:34:03 GMT

Meet Carmen, our next Legend Athlete!

Past Legends have included ? The Grant ,? and ? The Ben .? These, and now ?The Carmen? are special, limit-pushing workouts designed to be intense and unforgettable; highlighting our incredible Athletes.

Carmen was an avid Cross-Fit athlete before moving to Denver from Austin, TX. A former collegiate athlete, she still competes, and finding Alchemy offered a way to elevate her training and build community in a new city.

We have a special Barbell workout in store, but first, read on about her experience and how Alchemy helps her stay competitive, and enjoy all the activities Denver has to offer!

1. When did you first start coming to Alchemy, and why did you decide to join?

I joined Alchemy in August 2022, and after just a couple trial classes, I was completely hooked! Discovering Alchemy (on Instagram !) was finding exactly what I needed at just the right time ? it brought a fresh energy and focus to my fitness journey.

2. What keeps you coming back to Alchemy? Why do you like training here?

First and foremost, I love the camaraderie amongst the Alchemy members and coaches. Classes are never short on high fives and encouragement. Before Alchemy, I spent seven years doing CrossFit while living in Austin. But when we moved to Denver, I realized it was time for a change and something new. Alchemy offers me everything I loved about CrossFit ? the dynamic movements and exhilarating feelings ? but with a fresh, more focused approach that elevates my training experience. As an athlete growing up and through college, I?m also a competitor (as my fellow Barbell friends know!), I love to push and compete against myself, others, the clock, the weights?all of it. The challenge keeps me coming back!

3. How has Alchemy helped you towards any goals you have, whether fitness related or outside the studio?

Alchemy has kept me strong and active, enabling me to build on the progress I made during my CrossFit years. I?ve even continued to compete in various challenges. Outside the gym, it?s given me the strength and energy to fully enjoy everything I love about Colorado ? snowboarding, mountain biking, hiking?to sipping Aperol spritzes on a sunny patio!

4. Do you have any future goals or aspirations you?re working toward?

Right now I?m focused on staying fit and healthy by listening to my body and what works best for me. I want to keep pushing the boundaries of what I can achieve, both in the gym and in my everyday life.

5. What recommendations you would give to someone who?s never tried Alchemy?

If you?re on the fence about trying Alchemy, I?d say go for it! The community is incredibly supportive, and the workouts are challenging yet adaptable for any fitness level. Whether you?re looking to stay strong, push your limits, or just find a new way to stay active, Alchemy offers something for everyone. Plus, the variety in classes keeps things fresh and fun. It?s definitely worth giving t a shot ? you might just get hooked like I did!

THE CARMEN

Barbell

Warm up:

With a light Torpedo:

Lift:

3-5 Working sets:

Squat Clean Complex:

1 From the Floor + 2 From the Hang

Core:

Accumulate 50 Weighted Dead Bugs during the lifting portion

Conditioning:

21-15-9:

2xTorp Hang Squat Cleans

Box Dips

You can find Carmen Pursuing her Legend in Alchemy LoHi or RiNo . Outside the studio, you can find her spending time with her husband and dog, playing volleyball, snowboarding, mountain biking, reading, enjoying an Aperol spritz or dirty martini on a patio somewhere, and trying to perfect her cheesecake recipe!

Start your fitness journey now with Carmen and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.

Legends: “THE HOLDEN”

Mon, 28 Jul 2025 23:34:03 GMT

It?s James Holden, the next Alchemy 365 Legend!

James tried his first Alchemy class in 2018 and quickly became hooked. What made him stand apart and become beloved by the community was his hard work and consistency. James always shows up. Even before staff realized he was the little brother of Alchemy?s Digital Content Manager (hi, that?s me!), he became a coach favorite for his down-to-earth, friendly demeanor, and uncanny ability to make everyone around him feel comfortable.

Read on to hear about his experience at Alchemy, what keeps him coming back, and why the Torpedo is his absolute favorite!

1. When did you first start coming to Alchemy, and why did you decide to join?

My older sister joined Alchemy as a founding member back when it started at North Loop, and for years she was telling me about how great it was and how much I would love it. But the way she described the classes? Terrifying. I could never do that. I went to my first Alchemy class in 2018 when one of our friends, Adrienne from Highland Park, dragged me to a 5:30am class before work. It was brutal, but I had to admit?fun. She got me to go to another, and another, until I went to a few with my sister, and by that point, I needed my own membership.

I?m glad I joined Alchemy not just because the workouts are fun, but because working out with a group is so much better than trying to work out alone. If I get tired or want to give up, I can look around, see a room full of athletes pushing themselves, and know that I have to keep pushing. The way Alchemy cultivates that community of people pushing each other is a big reason I?m glad I joined and keep coming back.

2. What keeps you coming back to Alchemy? Why do you like training here?

I absolutely love the Torpedo. There?s something so satisfying about grabbing the handles and being able to do some many moves and complexes to work out the entire body during a class. How the equipment matches with the moves makes the work outs fun, even when they?re hard.

It?s also the Alchemy community. On the days I?d rather skip working out, there?s something special about going to a studio and joining a class where everyone else made the choice to show up, so for an hour, I can, too.

I love how Alchemy workouts are built in ways that makes tracking my progress and gains easy. It could be using a heavier torps, it could be changing from a modification to a full movement, it could be doing more reps faster, or it could be a lot of things. But, coming over time, I?ve seen myself get stronger, and that makes me want to keep coming.

3. How has Alchemy helped you towards any goals you have, whether fitness related or outside the studio?

Back when I first started at Alchemy, I couldn?t do many push ups, I couldn?t do full pull-ups, and doing a ?toes-to-bar? was a fantasy. But, with consistent training, they started to come. It feels so cool to move my body in these ways and feeling how it makes moving through life better.

I am absolutely amazed that I can do ?toes to bar? now, which I couldn?t do for years. But, I stuck with the movement modifications?knee tucks, knees to chest, knees to elbow? and eventually I could do a couple. Then I could do more. Now, I can do full sets, and it?s almost fun swinging like that on the bar. Alchemy makes these more difficult movements approachable, and provides a way to build up to them, so I actually could set goals, see my growth, and accomplish them.

4. Do you have any future goals or aspirations you?re working toward?

Honestly, right now, I don?t. With how crazy work is, I?m focusing more on keeping Alchemy a regular part of my week. The Alchemy class schedule makes it possible to find a time any day to work out, even if I?m over-scheduled.

I have run marathons in the past, and Alchemy workouts were key to my training, helping build enough leg muscles to keep my legs strong enough to carry myself for 26 miles.

But right now, I?m working out for functional fitness to feel better in my daily life. I love that Alchemy lets me push myself while working moves and muscles that come up in my everyday life outside the gym.

5. What recommendations you would give to someone who?s never tried Alchemy?

After you try one class, you need to do a second. So many of the moves are related and build off each other, so once you?re familiar with some of the moves, you get better at more of them, and classes become a lot more fun.

It?s a very Minnesota thing to go to a group fitness class and not talk to anyone, but Alchemy can be a great place to meet people and make some friends where you know you have at least one thing in common? you?re at Alchemy! If you can go to the same class enough times, you will get folded into the Alchemy Community.

6. How does it feel to be an Alchemy ?LEGEND??

It feels a bit funny, because I?m not this huge super-fit person who is super into working out. But, I try really hard to show up and show up consistently, and there?s something ?Legendary? about that. I think people showing up and pushing themselves makes Alchemy great because that pushes and encourages me, and I want to bring that energy for others.

What makes this even more cool, is Alchemy is a family thing at this point. Working out with my sister is awesome. She doesn?t let me slack off or slow down, and even during busy weeks, going to Alchemy is a great way to make time to hang out while doing something good for us. We have a tradition of going to class on Christmas Eve before heading out to our family holiday. How Alchemy has brought us closer together is absolutely Legendary too and I?m excited to share this with her.

THE HOLDEN

Cardio (21 Minutes):

The Holden

45 Seconds on, 15 Seconds off, for 3 Cycles:

1) Mountain Jumps
2) Sprinter Jumps (R)
3) 2 Swing Snatches + 1 Single Arm OH Lunge (R arm, L leg lunge)
4) 1 Thruster + 1 (+1) Push Press
5) 2 Swing Snatches + 1 Single Arm OH Lunge (L arm, R leg lunge)
6) Sprinter Jumps (L)
7) Box Jumps

Find James working out at Alchemy Northeast with the Noon Crew, or wherever his sister, Coach Sammie, is at. When not at a studio, James might be out taking long walks across Northeast with his dog, Gomez, experimenting in the kitchen with new baked goods, or at a courthouse in downtown Minneapolis, where he works as a lawyer for Hennepin County. To pursue his legend, James? goals are all about building habits and consistency, from reading at least a page of a book every day, biking to work (rain or shine or snow), and keeping up his Alchemy routine.

Start your fitness journey now with James and our incredible community with a free 3-pack of classes. Learn more and follow along with Alchemy on Instagram and TikTok.