THE LYFE

Here's how 305FLOW is different from your everyday basic yoga- as told by your favorite Real Housewives

As y'all know, we do things a little differently around here at 305- and yoga is no exception. Here's a list of all the ways 305FLOW is different than your regular degular yoga class- as told by your favorite Real Housewives. 


1. WE. PLAY. MUSIC.

Are we kidding? Absolutely not. This shit gets real. Imagine getting into downward doggie dog to the sounds of Beyoncé. Yeah. It's truly LIT.  


2. Did we mention FLOW uses both candles and colored lights?

We know. 


3. The instructors always start class with a moment of zen

It's like your own personal fortune cookie to carry with you throughout your class (and the rest of your week). #LIFESPIRATION is always welcome here. 


4. FLOW is heated... 

It's heated, not hot. So, you get the prefect temperature to sweat it out, without feeling like you're gonna pass out. Win-win. 


5. It's the perfect way to double up after 305 Cardio if your feeling really sporty...

Sometimes you need to kick a$$ in back-to-back classes. But sometimes you just need a single FLOW to unwind after an exhausting week. It's all about balance, duh. 


6. Oh, yeah- and it's only $18 for a single class!!!!!!!!!!!

That's like...crazy good. 


7. We like to have fun...

...water! Don't forget to stay hydrated, y'all! 


Want to try out 305FLOW for yourself? We thought so. You can sign up for classes here. 

THE GOSS

GOT MY RAINBOOTS ON BUT THEY LOOK LIKE SNEAKERS

THE LYFE

Baby Bend Over: I took 305 Flow for 5 days straight and this is what happened

HELLO ((305))! Whadddup, brah?

It's me, your favorite blogger and dedicated ((305)) junkie. I've been hearing lots of hype about ((305)) FLOW and I wanted to dip my feet and try it. I kinda just dove head first and got really mvthafvckin wet (hi, mom!) with 5 straight days of ((305)) Flow. 

Step 1: Do My Research. 

First, I looked up the class. A+ #TeachersPet. The offish description online is totes sexy. Usher, come for me!

((305)) Flow:  Hot yoga with a dance-inspired twist. A soulful, movement-based vinyasa class open to all levels and especially great for those new to yoga. With creative sequencing, and a dope soundtrack of slow jams and R&B, this sexy vinyasa class matches movement to music. This class is heated so expect to sweat. 

 Sounds grool right? 

Then, I got lost on instagram for 30 minutes looking up #yoga #headstands. I ended up on one of those instagram pages with 20M followers of some girl with a ginormous perky ass doing squats all over the town. Go girl, go! Time to go to bed, blogger. Time to go to bed! 


Step 2: Show Up To Class.

Unlike ((305)) Cardio with those goddamn wait lists, ((305)) Flow classes are much more chill to sign up for. I was able to sign up for a class day of. By the grace of Drake! Day of! It's a ((305)) miracle! 

I showed up to the studio and was like "f*ck I forgot my mat/I don't even own a yoga mat."

The front desk person was super nice and was all like "omg, we gotchu, girl. A free mat rental comes with class. Just take your shoes off and enjoy."

Step 3: Document My Feelings.

Class #1: Wow I am totally zen! That class was amazing. This is going to be a piece of cake. 

I was excited to start Day 1 because I know I need more yoga in my life, but have never found the class that keeps me consistent. I'm kind of, like...super lazy about yoga. Is that even a thing?!

I've got some pretty legit flexibility (baby, bend over!) but my balance and strength need some werk. I barely can stand on one foot and have to do pushups on my knees. Hey - everyone has their strengths! Anyway - class was challenging, but it felt good to stretch. Plus, the instructor was really intense but really real. Like JLO "I'm Real." He was all like "srsly, don't overthink it, yoga is for everyone, you got this, boo." 

Class #2: Oh my god, I am so sore. 

I woke up, got out of bed and immediately thought $*%! what is happening in my body?! Turns out ((305)) FLOW works my body in a crazy new way than cardio does. But you know, since I was on assignment, I had no choice but to step it up and come back for more. Turns out class was dope as f*ck. Day 2's class felt great to stretch out my sore muscles. Oh also, the playlist was amazeballs. I could get used to this! 

Class #3: Oh my god, I THOUGHT I was sore yesterday. 

Ok, so apparently I'm not as fit as I thought I was. I was pretty sore all day, and I noticed in class I wasn't as flexible as I had been. The teacher instructs you to "see where you're body's at today," and work with it from there, so I just listen to the master and don't dwell on it too much (plus, this sounds like really good advice for #LIFE and not just sore muscles). Class was once again really good. The music was bumpin' and the wisdom was flowin'.  

Class #4: I just kinda did a headstand?????? And my chaturangas (AKA yoga pushups, for those of us still learning to speak yoga) are getting deeper/better?????

During the day, my body finally loosened up and I felt normal. During class, I noticed my feet in the downward dog position were getting closer to the floor and my push ups were starting to resemble ACTUAL pushups. The instructor challenged us to start taking steps towards a headstand. My initial reaction was "Ok, maybe in like 5 months I can actually do a headstand," but lo and behold: I managed to balance in a headstand position for a few seconds. WIN.

I've been to yoga before and I've never come even close to doing a headstand. But there's something special about the vibez in that room. Class has that same ((305)) energy that's all no-judgements, come-as-you-are, give-no-fucks energy that makes ((305)) a unique workout space. Because I felt like my neighbor wouldn't care if I looked a fool (cuz like, duh, we all do when we dance!), I challenged myself in a way I might not have in a regular ol' yoga studio. Namaslay!!

Class #5: I actually managed to balance 90% of the time during tree pose, Plus, I think I felt calmer all day at work?? 

The instructor opened class asking us to set an intention. I was drawing a blank, but she continued prompting us- "Maybe you want more joy, more love, more compassion- and if that's the case, I want to remind you that you can give yourself all that." Mind = blown. I truly believe that's true, but it's nice to have the reminder, ya know? It was just what I needed. 

The class also had a little headstand moment and BANG! I went up again like had a headstand component and I was as successful as I had been the day before, but this illustrated the importance of yoga to me: you don't need to be the best, or outperforming yourself everyday. What matters is that you show up on the mat consistently. 


So was this challenge a positive experience? Absolutely. Essentially: HELL YEAH. 10/10. Would recommend. Tell all your friends.

And register HERE. 

THE GOSS

MAKE SCOPE SEXY: YOUR GO-TO YOGA POSE, BASED ON YOUR ZODIAC SIGN

Have the past few months got you feelin' all kinds of ways? Want a lil' more balance and centeredness amidst all the craziness in your life? Well junkies, we've got a steamy new yoga class at our Village studio in NYC that you gotta try. This ain't your soccer mom's yoga class: ((305)) Flow is dance-inspired hot yoga that rolls all of your fave parts of ((305)) -- the music! the endorphin rush! the sweat! -- into one 🔥 class. Mercury may be in retrograde, but we're still kickin' a$$ and takin' names. Ready to get sweatin’? Book your next ((305)) Flow class at our Village studio here.

Can't make it to the studio? Crank up the heat in your cramped studio, whip out your mat and try some of our fave moves at home. We've got you covered, whether you're a fire sign with a little too much energy this month or a bull-headed earth sign lookin' to let out a little tension. Get it, kweens.

Aries

You are straight up FIRE. Impulsive and courageous, too. It's going to be a busy month for you, especially when it comes to your career. In your fitness routine, then, spend a little more time focusing on gentle poses that’ll help you sh-sh-shake off some of that stress.

YOUR GO-TO YOGA POSE: Bend ova to the front and touch your toes -- but think about a little peace, not Lil Jon. Grab your elbows and hang there, breathing in deep for Ragdoll pose.

Taurus You're stubborn, but you've got confidence to rival Demi Lovato's. This month is a good one to embark on a new adventure or to try something new at work or in the bedroom. If you're feeling especially bull-headed this month, focus on yoga poses that will release the tension in your neck and shoulders. YOUR GO-TO YOGA POSE: Backward Bending Camel will have you kneeling and bending your head and arms back till you can grab your ankles. Talk about a head rush!

Taurus

You're stubborn, but you've got confidence to rival Demi Lovato's. This month is a good one to embark on a new adventure or to try something new at work or in the bedroom. If you're feeling especially bull-headed this month, focus on yoga poses that will release the tension in your neck and shoulders.

YOUR GO-TO YOGA POSE: Backward Bending Camel will have you kneeling and bending your head and arms back till you can grab your ankles. Talk about a head rush!

Gemini You're a witty, flirty babe with a focus on the future, and this month is looking BRIGHT. Your career is on track and your finances will be GOLD toward the end of the month, though your love life could get a little complicated. Keep your head out of the clouds and focused on the present with some grounding yoga poses this month. YOUR GO-TO YOGA POSE: Lay on your back and use your core to lift your feet up and over until they're reaching past your head, stretching out your back in The Plow pose.

Gemini

You're a witty, flirty babe with a focus on the future, and this month is looking BRIGHT. Your career is on track and your finances will be GOLD toward the end of the month, though your love life could get a little complicated. Keep your head out of the clouds and focused on the present with some grounding yoga poses this month.

YOUR GO-TO YOGA POSE: Lay on your back and use your core to lift your feet up and over until they're reaching past your head, stretching out your back in The Plow pose.

Cancer You're a sensitive bae on the outside with a killer charm underneath, and this month you're looking to cuddle up to a summer fling. Bring out your feminine side with some Hatha-style moves and balancing poses. YOUR GO-TO YOGA POSE: Goddess Pose will have you balancing with your feet out in past your hips, bending in a kind of grand plie to open your hips and thighs and center yourself.

Cancer

You're a sensitive bae on the outside with a killer charm underneath, and this month you're looking to cuddle up to a summer fling. Bring out your feminine side with some Hatha-style moves and balancing poses.

YOUR GO-TO YOGA POSE: Goddess Pose will have you balancing with your feet out in past your hips, bending in a kind of grand plie to open your hips and thighs and center yourself.

Leo You're the goddamn life of the party, a fierce kween that is ready to live it up in the summer sun. Keeping your love life separate from your social life could get messy this month, so focus your fitness routine on flowing series that keep you fluid. YOUR GO-TO YOGA POSE: Lie flat and lift your back and legs into the air for the Shoulder Stand, which will release every little bit of tension in your neck and shoulders.

Leo

You're the goddamn life of the party, a fierce kween that is ready to live it up in the summer sun. Keeping your love life separate from your social life could get messy this month, so focus your fitness routine on flowing series that keep you fluid.

YOUR GO-TO YOGA POSE: Lie flat and lift your back and legs into the air for the Shoulder Stand, which will release every little bit of tension in your neck and shoulders.

Virgo You've been a bit of a homebody this winter, focused on crushing your work and getting shit done. Now it's time to party! You're ready for some kicky adventures and a whole lot of flirting this month. Get in touch with your sexy side with poses that get you out of your comfort zone. YOUR GO-TO YOGA POSE: Puppy Dog Stretch will have you reaching forward and backin' that ass up to stretch out your spine. Hot damn.

Virgo

You've been a bit of a homebody this winter, focused on crushing your work and getting shit done. Now it's time to party! You're ready for some kicky adventures and a whole lot of flirting this month. Get in touch with your sexy side with poses that get you out of your comfort zone.

YOUR GO-TO YOGA POSE: Puppy Dog Stretch will have you reaching forward and backin' that ass up to stretch out your spine. Hot damn.

Libra You're the kween bee of your girl squad because you are damn good at keeping the peace. This month has been complicated from the get-go, so focus your yoga routine on finding balance and harmony. YOUR GO-TO YOGA POSE: The Eagle, a pretzel twist of arms and legs, will amp up your strength and flexibility.

Libra

You're the kween bee of your girl squad because you are damn good at keeping the peace. This month has been complicated from the get-go, so focus your yoga routine on finding balance and harmony.

YOUR GO-TO YOGA POSE: The Eagle, a pretzel twist of arms and legs, will amp up your strength and flexibility.

Scorpio You live large. You're passionate to the extreme, in your career, your love life and your fitness routines. (All about that 305 sprint section, baby!) It's going to be a messy month for love and work, so get your booty into a yoga class to hang onto your sanity. YOUR GO-TO YOGA POSE: Hold your feet while you lie on your back for The Happy Baby, which will help you relax and focus on the positive.

Scorpio

You live large. You're passionate to the extreme, in your career, your love life and your fitness routines. (All about that ((305)) sprint section, baby!) It's going to be a messy month for love and work, so get your booty into a yoga class to hang onto your sanity.

YOUR GO-TO YOGA POSE: Hold your feet while you lie on your back for The Happy Baby, which will help you relax and focus on the positive.

Sagittarius You're a cheery free-spirit -- so if you didn't bust out your flower crown at Coachella, let's hope you made it to our 3-0-Chella's in town! Your love life is going to smoulder this month, so keep your cool with a more peaceful and centering yoga practice. YOUR GO-TO YOGA POSE: Loosen up with a Lotus pose, which will have you sitting kindergarten style with both feet up on the opposite thigh.

Sagittarius

You're a cheery free-spirit -- so if you didn't bust out your flower crown at Coachella, let's hope you made it to our 3-0-Chella's in town! Your love life is going to smoulder this month, so keep your cool with a more peaceful and centering yoga practice.

YOUR GO-TO YOGA POSE: Loosen up with a Lotus pose, which will have you sitting kindergarten style with both feet up on the opposite thigh.

Capricorn You're proud and ambitious -- basically the Daenerys Targaryen of your corner of the world. All that hard work is going to pay off this month, so get ready to celebrate! When it comes to your fitness routine, try adding some yoga poses that open up your heart so you can really appreciate all that success. YOUR GO-TO YOGA POSE: Wheel pose, which will have you doing backbends, literally!

Capricorn

You're proud and ambitious -- basically the Daenerys Targaryen of your corner of the world. All that hard work is going to pay off this month, so get ready to celebrate! When it comes to your fitness routine, try adding some yoga poses that open up your heart so you can really appreciate all that success.

YOUR GO-TO YOGA POSE: Wheel pose, which will have you doing backbends, literally!

Aquarius You're a friendly little do-gooder with a secret sassy streak. This month could throw some challenges your way, especially when it comes to work, but your love life is looking stable in the best possible way. If things get too frenzied, take some deep breaths with some longer, calmer poses this month. YOUR GO-TO YOGA POSE: Try a Seated Forward Bend to calm your brain and rejuvenate your legs.

Aquarius

You're a friendly little do-gooder with a secret sassy streak. This month could throw some challenges your way, especially when it comes to work, but your love life is looking stable in the best possible way. If things get too frenzied, take some deep breaths with some longer, calmer poses this month.

YOUR GO-TO YOGA POSE: Try a Seated Forward Bend to calm your brain and rejuvenate your legs.

Pisces You've got a heart of gold, boo, and you always seem to be helping other people -- even if it means you're not lookin' out for yourself. This is the month to channel your inner Bey and realize you can run the world! Boost your confidence with poses that prove what a badass you really are. YOUR GO-TO YOGA POSE: Go all-in with Warrior III, which will have you in a T-shaped pose with your arms out front and one leg stretched out behind you. Keep your breathing slow to help you feel powerful AF in this one.

Pisces

You've got a heart of gold, boo, and you always seem to be helping other people -- even if it means you're not lookin' out for yourself. This is the month to channel your inner Bey and realize you can run the world! Boost your confidence with poses that prove what a badass you really are.

YOUR GO-TO YOGA POSE: Go all-in with Warrior III, which will have you in a T-shaped pose with your arms out front and one leg stretched out behind you. Keep your breathing slow to help you feel powerful AF in this one.

You know you want more than that. Give our new ((305)) Flow class a try here.

THE GOSS

Real men do yoga

As we've said time and time again- yoga is for everyone. So, we've rounded up a bunch of hot dudes who are known for their yoga practices. 

With mental and physical benefits like these, who wouldnt want to meet on the mat?

 

LEGGO. 

1. Adam Levine

He says he does an hour of yoga before every show.

2. Shaquille O'Neal

He even makes his whole band practice yoga before every performance. 

4.  LeBron James

It's no secret LeBron loves yoga. He's even been known to lead a class or two. 

5. Matthew McConaughey

And there are lots of glorious pictures to prove it...

6. Tom Brady

He credits his long and successful career to his yoga and meditation career. 

7.  Jon Bon Jovi

Yes, that Jon Bon Jovi. 


Want to join the yoga crew? Sign up for classes here. 

THE LYFE

BURN, BABY BURN WITH ((305)) FLOW AND THESE 🔥 YOGA MOVES

Summer might be just around the corner, but we’re already turnin’ up the heat at our studio in the Village with ((305)) Flow, a hot hot hot yoga class with a dance-inspired twist. If you’re so sick of that same old love -- er, yoga -- ((305)) Flow’s got whatchu need. With a dope soundtrack of slow jamz and R&B faves, along with some of the illest yoga instructors in the game (more on them, here), ((305)) Flow combines strength, toning, and flexibility into a challenging 60-minute class. It’ll have you breathing deeply, feeling sexy, and oh, so wet. 💦

So, what makes ((305)) Flow the Thelma to ((305)) Cardio’s Louise? Well, as our bada$$ yogi Kirra explains, “Yoga and dance separately do a great job at increasing your flexibility and overall range of motion. Yoga allows us to hold the poses longer (about 30 seconds to a minute), which is recommended to increase flexibility.”

We're breaking down three of our fave yoga moves below, but head over to Daily Burn where Kirra is demo'ing more of these not-so-basic positions. From Rockstar to Fallen Triangle, Eagle Pose to Warrior III, these moves will have you feelin’ stronger (than yesterdayyy) in no time.

Ready to get sweatin’? Book your next ((305)) Flow class at our NYC Village studio here.

Warrior II to Reverse Warrior

"The most important thing to keep in mind with Reverse Warrior is that it’s a side stretch and not a back bend," Kirra says, "Your second and third toes need to be directly under your front knee."
 

Rockstar to Fallen Triangle

“This pose takes full-body work and strengthens your quadriceps and shoulders, as well as your obliques. Raise your hips higher when you do the backbend to help keep your body in alignment and keep your front foot pointed to challenge your balance.”

Dancer’s Pose

“Start by hugging your knee to your chest and then holding the inside edge of your foot as you sweep your right arm back," Kirra tells us, adding "This will help open your chest and give you a slight back bend.”

THE LYFE

Sweat Style: DIY THE NEON TEA PARTY x 305 Fringe & Choker Tee

Hello you sassy, lovely people! My name is Marisa and I am the blogger behind The Neon Tea Party, a lifestyle and DIY blog dedicated to all things bright, bold and a bit eclectic.

As lovers of ((305)), we all know the gear is already dope as is, but if you’re itching to further spice up your workout wear, this tutorial has you covered.

For this t-shirt DIY, I incorporated two popular warm weather trends: chokers and fringe. The cutout in this tutorial gives the illusion of a V-neck shirt paired with a choker, while the fringe will make dancing in class even more fun. 

All you need for this simple DIY are a ((305)) muscle tank and some items from around your home.


YOU’LL NEED

((305)) Muscle tank
Scissors
Pencil
Ruler
Iron

STEP ONE: Cut it out

Start by flipping your shirt inside out. Next, once you’ve determined how low you want your V to go, find the center point of your shirt and mark a dot where your V will come to a point. (I marked mine at 4 inches.) Use your ruler to draw a diagonal line up to the collar of your shirt. Make note of the exact length of the line (mine measured 5 inches) and draw a line of the same length from the center of V to the other side of the collar. You should get a perfectly symmetrical and centered V.

Snip a small hole in the center of the V and cut up from the hole to just below the collar. Cut along the bottom of the collar until the pencil marks on both sides, leaving the collar and its sewn edge untouched.

Finish the opening by cutting along pencil marked V.

STEP TWO: Fringe it up

Keep the shirt inside out and trim off care tags. Next, decide where you want your fringe to begin and make a small mark on both sides of the shirt.

Fold the shirt along your imaginary fringe line and iron a crease. Unfold the shirt and you’ll now be able to use this crease as your fringe guideline. 

Cut fringe from the bottom of the shirt to the iron crease, each fringe measuring about 1 cm wide.

Next, take two neighboring fringe strips and knot them together. Do this all the way around.

The last step is to repeat the knotting process by taking two strips from two adjacent fringe bundles and knot those together, repeating until you’ve completed the whole shirt.

If your fringe is longer, you can repeat this step a third time for even more impact.

STEP THREE: Rock your festive new workout top at your next ((305)) class!


I hope you enjoyed this sweat-friendly DIY!

You can check out more fun DIYs on my site, theneonteaparty.com and on Instagram.

Peace, love & neon,
Marisa
 

THE GOSS

Rain Boots that Are Actually not Ugly

 

The facts are simply that rain boots are usually ugly, the knee high style are hard to walk in, and you have to watch out for for all the metal grates on the sidewalk because when its rainy those get slipper AF. 

In honor of today's weather, we took it upon ourselves to round up the cutest-ish rain boots on the market. Hopefully it will make your rainy day just a liiiiiitle bit better. 

1. Ok, so there really is nothing better than a yellow rain boot and this ankle height is perfect to keep your feet dry and not get in the way. 

THE LYFE

((305)) Confidential: I Tried ((305)) High

HELLO ((305))! What the hell is up? I'll tell you what's floating high and mighty above the ceiling. It's me. Your favorite blogger and dedicated junkie. In honor of Mother Earth Gaia and the renown holiday FOUR EFFING TWENTY I went where few junkies have gone before: stoned to class. Here's how it went down.

Step 1: Pick up the greenery.

With an average day of work behind me, I hit up bae for some of that jazz cabbage. I prefer to do most of my stoned activities in a seated position. Like in front of the TV. Or in front of the fridge. This was definitely something new. 

 
 

Step 2: Get ready for class. 

After Winne-the-Pooh-ing it for far too long in the locker room, I finally found my leggings and was ready for class. I found a spot in the front, where I could stare at my reflection and analyze every move. BIG MISTAKE. The first few minutes of class were spent questioning everything I've I've ever known about a jumping jack. DO MY ARMS ALWAYS DO THAT? (They do.) Eventually, the self-scrutiny started to wane, and I started to get into it.

 
 

Step 3: Dance my A$$ off. 

LIGHT GAME WAS DOPE. And the DJ was spinning straight to my gosh durn heart. Strong bass lines and repeat-beats had me squatting like a superstar and CAH-RUSHING sprint #1. I was two stepping into that first choreo like a kween. Talk about feeling myself...

Step 4: Reconsider every life choice I've ever made. 

For a brief 15 (or 1500, who's to say?) minutes, I thought the end was near. Cotton mouth hit just as the grape vines started mutating into high kick combo steps. Utter shenanigans. I stared into the blinding light wondering if anyone would notice if I just...sat down...right...here.

 
 

Step 5: Immediately recover. Embrace Life. Find Bliss. 

Having convinced myself that class would never end and I'd have to live out my days as a 24/7 cardio dance hall queen, I asked myself one final, important question: What would Sheryl Sandberg do? SO I LEANED THE F*CK IN. I embraced the twinkling (if incredibly blinding) lights. I (un)willingly absorbed the sweat of those around me. I told that sweaty monster in the mirror, GIRL YOU LOOKING FRESH ENOUGH TO EAT. 

By the time the big sprint came around, I was ready to knock this ish out of the park. Jack squats. Low squats. High kicks for days. Nothing could stop me. FLY. ING. HIGH. 

Would I do it again?

As someone born with absolutely zero chill, weed plays a friendly little role in my life. It's typically a sedentary role. And I think I'd prefer to keep it that way. 


Do you love ((305))?  (Of course you do.) Do call dibs on greens like an ill-mannered frat bro? (Stop doing that.) We've got a match made in heave for you. ((305)) will be hosting an outdoor class on 4/20. Stay tuned for details on our Facebook and Twitter.

 

 

THE LYFE

BEHIND THE BIZ: HOW WE'RE HELPING SAVE THE PLANET

In honor of Earth Day (4/22/17), we're celebrating all the green that's supporting our trademark neon pink.

The ((305)) family is hella loud and proud about our fierce AF attitude, our 🔥🔥  choreo and our die-hard commitment to kicking the shit out of racial, gender, religious and other barriers. And behind the scenes, we also werk to be environmentally friendly and eco-conscious. 

In this political climate, we can't count on our government to care for our planet's wellbeing. 

But companies are made of people. And people have a responsibility to do what's right. When you spend $$ at 305, your dollars are going to a brand that lives and breathes "corporate social responsibility" (the fancy way of saying 'Cmon people! Do the right thing!'). 

reducereuse.gif

 

Let's break it down: we've got the basics down, obvs.

The only equipment we use in class are our bodies and our weights! All the energy we burn through to fuel ourselves through class comes from within -- YASSS.

That's not all, though: our HBIC Sadie-- who's been known to kick things up a notch or seven -- did the same thing when it comes to going green.  

In our NYC studios, we use gas instead of electric to heat our water. This is MAJOR on the planet! All those showers add up. Big time. 

Our studios also rely on towels and hand dryers instead of paper towels.

Speaking of towels, we also do our best to limit use of superfluous towels to reduce energy with washing big loads.  Our HBIC, Sadie K., hated going to gyms and studios and seeing four towels on one person; a towel for the hair, for the bod, for the cooch, for the feet, even! We want you to feel cared for, and we also wanna do the right thing for for the Urth. Respect. 

And unlike a lot of fitness studios -- cough cough, not naming names -- we also actively recycle any water bottles left behind in our studios, as well as other papers and plastics. This is an easy one, people! 

Our studios are all paperless. Cmon, people! It's 2017. Why waste trees? The only time you'll ever see us use paper is for a first-timer liability waiver. And even then, we cut paper in half cuz, duh, paper should only be used to roll a J.

There's more!

Both our NYC studios have "smart" water fountains that tell us our clients have saved at least 90,000 water bottles by opting to use the water fountain rather than purchasing plastic bottles. 90,000! That's enough to power a 60-watt lightbulb for more than 30 years! (Need *another* kick in the pants to get on that reusable bottle train? Our in-studio merch line in NYC has a kickass glass BKR bottle. Jump on it.)

Our in-studio lights are all LED powered. They're more expensive to buy upfront, but they last wayyy longer. LEDs have a ton of advantages over incandescent (everyday) bulbs; most importantly, lower energy consumption, longer lifetime, and less waste for the planet. 

Our New York studios also have an auto-controlled HVAC system that self-regulates to make sure it uses much less power when our junkies aren't twerkin' it up in the studio. It also cools the room before class, so it doesn't have to waste as much energy cooling all you sweaty kweens off while you're gettin' low.

Last but not least: we love plants! We have cacti and a gorgeous bird of paradise in the Village studio, cleanin' up the air by the front desk. Check it:

cacti.jpg

So get your booty into class this week to celebrate Earth Day and give ya bad self an extra wink in the mirror for choosing a fitness studio that's werkin' hard to save the planet. 💁

giphy-1.gif

THE PEEPS

Teach Me How To: Box Step

You've been down before, you've been hurt before, and you've got up before. Now you'll be good to go with our next "Teach Me How To" tutorial! 💃

Don’t trip... literally. Our NYC Cheerleader Danielle C. teaches us how to do the popular schmoove in “That’s My Girl” and our new choreo: Box Step 📦 👣


The Box step.gif

Step 1: Imagine there’s an imaginary box around your feet. You’re gonna wanna “touch” each side of the box as you go through the steps. 🔲

Step 2: With your feet about shoulders width apart, cross your right foot in front of your left. 👟

Step 3: Step back with your left foot to the back “corner” of the box. 🔙

Step 4: Cross your right foot to the opposite back corner of the box. You feet should return to that neutral hips distance stance. ↔️

Step 5: Now cross your left foot over your right. ↗️

Step 6: Bring your right foot to the “front” of the box. ↖️

Step 7: Finally, bring your left foot back to the front and you’ve returned to the neutral position, but now at the front of the box! 🔝

Pro-Tip: Don't overthink the arms. You're just alternating the opposite arm and leg movement, much like walking or jogging!

It's easy to trip up on the steps, but take it slow and practice going at a simple 1, 2 tempo. When you think you got it down, speed that ish up and go awfffff! ✨🦄‼️


Ready for more new dance moves and music? Book your next class hunny

THE GOSS

A Definitive Guide to the Best Easter Candy

Everyone thinks they know what's best when it comes to Easter candy, but do they *really* know? Hint: no they do not. Luckily, we DO know, and we're here to settle the debate once and for all. Starting from the top:

1. Ferrero Rocher eggs

Ferrero Rocher is the best candy around. Period. But there's something about the egg shape that makes these even more delicious. 

 


2. Egg shaped Reese's cups

Ok, but seriously, why do egg shaped things just taste better???? The peanut butter and chocolate distribution in these is just insane. 

 

 

 

 


3. Peeps Oreos

Not to be confused with actual PEEPS, these new Peep flavored Oreos are the greatest thing we have ever tasted. Instead of crippling your tastebuds with manufactured marshmallow, they taste like those delicious dipped animal crackers. Plus, the creme is the perfect shade of 305 pink ;). 

 

 


4. Chocolate Rabbit

This is an OG Easter candy, so we will give respect where respect is due. Plus, is there anything more satisfying than biting off the ears? I think not! 


5. Cadbury Mini Eggs

See above about egg shaped candy. 


6. Jellybeans

Honestly, skip over them. These are trash. Unless you get the Harry Potter pack and they have flavors like grass and toothpaste. Those are fun to watch other people eat. 


7. . Strawberry Nut M&ms

Ok, several things to unpack here. Disclaimer: we have not actually tried these but they make us think some things. First of all, what nut? Is it an almond? A peanut? Second of all, strawberry nut isn't a like a recognized flavor like chocolate peanut butter or cookie dough. Third of all, why. Just... why.


1000. Peeps.

Peeps are just plain nasty! 

THE GOSS

305 FLOW is the ultimate hangover cure... no, seriously.

Good morning, y'all! Raise your hand if you got a little too festive with the tequila last night and had to turn the brightness down on your phone this morning.

That's what we thought. 

Thankfully we also know the cure to that oh-so-hungover feeling: 305 Flow. 

No, seriously. 

According to the experts, the worst thing you can do when you're trying to cure a hangover is lay in bed all day. 305 Flow is a great way to get up and stretch all the toxins that are lurking in your body. The sequences of movement increases blood flow, which helps you feel better faster.

Plus, 305 Flow is in a heated room- perfect for accelerating that detox process. Just be sure you hydrate before, during and after class. 

So the next time you wake up feeling like death, put down that bacon (at least until after class) and grab your water bottles- we'll see you on the mat. 


Sign up for ((305)) Flow HERE.

Just FYI, Flow is hot yoga with a dance-inspired twist. A soulful, movement-based vinyasa class open to all levels and especially great for those new to yoga. With creative sequencing, and a dope soundtrack of slow jams and R&B, this sexy vinyasa class matches movement to music. This class is heated so expect to sweat. 

 

THE PEEPS

Instructor Spotlight: Divinity Gaines

C'mon Miss Honey! Once you get a taste of Divinity Gaines, you'll be dancing circles, too. She is one of our newest NYC instructors, and when she isn't teaching, she's still dancin' 24/7 as a New York Knicks City Dancer. You can see her shine on TV, in magazines, at pageants, and in the classroom. Like WHOA!

She is a superstar with irreverent sass and irresistible charm, who also mixes in an edgy tomboy realness with drop-dead babe dopeness. Expect to see lots lots of creative combos, chill vibes, and a smile that'll make you drop to your knees.

Read more about our Tomboy Glam below and book her class A$AP!


Tell us about your bad self!

How would your friends describe you?

Imma hustler who doesn't take no for an answer. I work hard for what I want. My friends would describe me as the life of the party, spontaneous, full of life.

Foxy fearless petite bad ass. Who is in love with popcorn and is #Shameless AF. I enjoy reading motivational books, traveling and getting turnt with my friends whole walking outta clubs when the lights come on. I would describe myself as Rihanna meets Mariah Carey. I can be a totally tomboy than turn around and serve straight diva honey.
I'm also that girl who makes up all the catch phrase: "Miss Honey", "You better work with your kinky Bootz", or "Come on with your badass!

Dope! So where do you call home?

New Jersey native, though currently living In The Sunny Side Part Of Brooklyn Bushwick.

How'd you hear all about 305?

My wonderful fitness professional friends told me all about it. I surround myself around positive woman who encourage me to reach new levels. They told me my attitude and energy matched the 305 vybz and little did I know I fit in perfectly 

What's your teaching style?

I'd like to think as my class as an escape from reality. A mix of your home girl from around the way meets Sasha Fierce. It's a place where you can unleash the inner you. We will shake our ass while sweating and who knows you might even shed a tear from how great you feel after.

Who inspires you and why?

My younger brother Jamal "Mally" Gaines inspires me, I do everything in honor of him. He owned 2 sneaker boutiques, which were featured on channels like VH1, Cosmopolitan, and even sold sneakers to DJ Khaled just to name a few of his accomplishments.
Being only 21 and seeing him accomplish so much he inspires me everyday to get my 💩 together and not settle for less than my worth. He was a true definition of a young boss. #mallytaughtme

What's your all-time favorite movie?

Sister Act 2 ... Weird yessah but I live by some of the quotes in that movie:
"If you wake up in the morning and the only thing you think about is.... Then you suppose to be a .... Girl."
"If you want to be somebody if you want to go somewhere you better wake up and pay attention."

How'd you get into dance and teaching?

Dancing came to me a little later in the game. I started training at the age of 10 book my first job 2 years later. After that it was a wrap as dancing became my world.

I loveeeeeee helping others so teaching came second nature to me, it started with children I saw how much I inspired them. They would try to dress like me and even do the same hairdos. I knew from that day forward my purpose was bigger than a, "5, 6, 7, 8!"

If you're having a bad day, what's your go-to mood lifter? 

Starbucks Carmel Frapp or a FaceTime call to my beautiful mother as she always knows how to cheer me up. 🙂

BSB or *NSYNC?

Neither, in the 90's I was all about LUDACRIS.

Marry/Fuck/Slay - Bey, Drake, Nicki

Usher Usher and more Usher. That's My Baby Daddy!  🤰

Pick one: Would you rather teach your first class naked or be clothed and have your whole class be naked?

I'd rather have ATBC (anything but clothes) Party. Dressing up in a costume allows you to create an alter ego for yourself and I would love to see what creative idea the junkies come up with. 👹

Hooked on Divitinity? Junkies can catch her on the 'gram at @divinity_gaines and you can book her class now!

THE PEEPS

Instructor Spotlight: Destiny Hicks

Everything's bigger in Texas, especially if it's our new bad-ass NYC instructor Destiny Hicks.

Originally from Dallas, TX, everything about her shines bright like a star and we know you're going to love the extra sass, motivation, and passion that she'll be bringing to each of her classes.

She's got a fierce drive to succeed and a bigger purpose to help others get achieve their goals. You gonna need that when she makes you squat into a twerk during the hip hop section!

Read more about our headliner below and book her class A$AP!


Tell us about yourself!

I'm a sexy, energetic, lovable 23 year old who moved to the Big 🍎 to follow my dreams as a dancer. I went to collage at AMDA, The American Musical and Dramatic Academy and I attended the Joffrey Ballet School. My favorite color is turquoise, I love a good Drake song and I'm always in the mood to twerk. 💃

Dope! Tell us where your hometown roots are.

I was born and raised in Dallas, TX. Therefore, I tend to say the word  "y'all" from time to time. I literally get so excited about my hometown. It reminds me of how much I miss my family (my #1 fans) and how blessed I am to be apart of a new family at 305. Also, the barbecue is lit in Texas ...seriously it really is 🐽

Pick one: Nicki Minaj or Remy Ma?

Hmmm, that's a tough one. Well we all know Remi Ma murdered Nicki, right? However, I'm going with Nicki Minaj. She's been my bitch since day one. She might have stolen Lil Kim's style but her ass make everybody's man neck break.

Marry/Fuck/Slay - Idris Elba, Mahershala Ali, Janelle Monae

I would Marry Idris Elba, Fuck Marhershala Ali, and I would slay Janelle Monae. However, Janelle is a wonderful artist but it's not my usual trap music.

All about the new family vibes! How'd you hear about 305?

So here's the story, I was scrolling on Facebook and I saw a 305 ad that said there's a live DJ. I'm like hmm let me look into it. Once I found out that 305 fitness is literally what I do in my living room when I'm cleaning I knew that I really wanted to work there and it's a great way for me to inspire others. 

So for your classes, what sort of teacher will you be?

As a teacher I tend to think about what goals I want to reach and how what can my clients gain from my class. I like to be tough when it comes to toning and sprint. I want to push and challenge my clients to reach their goals in fitness.
 
However, I am also fun, dirty, and ratchet when it comes to cardio/dancing. I want my clients to gain a little sass in that ass so they can either go home and show bae or drop it at the club. 🍑🎶

Where'd you get your groove?

I started dancing when I was 15 in ballet, jazz, modern, hip-hop, and contemporary. I always knew that I wanted to be a dancer before I started training. I grew up watching my cousin dancing to Janet Jackson and I wanted to be as good as him. Later after that I fell in love with Misty Copland and at that moment I just had to be a bad bitch like her.
 
I originally started teaching at my mom's daycare in Texas. I loved how the children were so inspired by me and learned so much from what I was teaching them. I decided that I wanted to do the same thing in dance so I applied at a small studio to teach little ones ballet. Once I moved to NYC I knew that I wanted to continue teaching. Now not only am I at 305 inspiring adults but I'm also at a middle school in the Bronx teaching pre-teens. I love it. I think I really have found my purpose in life.

Whose your biggest inspo and why?

Oh hunny! Wow, there's so many people that I can say but I'm going to choose Donna Carter. My mother is very inspiring to me. She is one of the main reasons why I don't give up. I've seen my mom battle through so many medical problems like Crohn's disease, strokes, and heart problems. No matter what comes her way she stays positive and doesn't give up. While dealing with being in and out of the hospital, she continued to reach her dreams of opening her own daycare.

Werk! Love mama <3

I'm telling you my mom is a woman on 🔥 y'all. 

If you're having a bad day, what can help turn that frown upside down?

There are quite a few things that can change my mood when I'm upset. First of, I love a good hug. Especially if it's a hug from a tall fine as wine man. Second, the cookie butter ice cream at Trader Joe's is everything and more. Lastly, of course dance. Dance is always my therapy. 

If you were one part of ((305)) Cardio class, which part would you be?

The hip hop section is definitely my shit. I love the fact that I can get down, dirty, sexy, and gangsta with the moves. 

If you were one part of ((305)) Cardio class, which part would you be?

The hip hop section is definitely my shit. I love the fact that I can get down, dirty, sexy, and gangsta with the moves.

Pick one: Pulling up to the club in a full on sexy banana costume or showing up to your bestie's birthday wearing only the cake??

I would wear the hell out of that cake at my besties birthday. 🎂

 

Where can junkies find you on social media?

You guys can find me on Instagram @dchanelhicks

Ready for Destiny, child? Book class with her today!

305NewNYCproof-297.jpg

THE PEEPS

INSTRUCTOR SPOTLIGHT: WALTER KEMP

305NewNYCproof-170.jpg

Our new bae Walter Kemp has been livin' and breathin' dat Miami lyfe since he was born -- and he’s about to light up our NYC studios. 🔥  Walter's got fierce AF hip hop moves, but he pairs 'em with a constant ear-to-ear grin and all the sass you can handle. This boi is our new class clown and he is ready to make ya sweat through all the giggles. And he knows a thing or two about dancin’: it helped him lose 100 lbs when he first moved to the city ten years ago! Keep reading for more on this sass machine and sign up for his classes here.

 

 

Hiya Walter! Tell us a little about yourself -- how'd you get into dance?

I've been tap dancing and booty shaking since I was young, but I studied musical theater all my life, and that opened my eyes to other genres.

You're basically a Broadway star, then! How'd you hear about ((305))?

I have this witch in my life . . . he sent me a link and said go audition. Here I am 💁🏽‍♂️. 

And you made it -- congrats! What was the hardest part of training to become an instructor?

Staying dry lol

#Preach! I feel like I know the answer to this one -- but what can we expect from your classes?

Lots of sweat. And lots of laughs.
 
Lay it on us -- what's your dream job?
Honestly I've done a lot of my dream jobs. Group fitness has been one since my weight loss journey. I hope to be doing this on a much larger scale five years from now. Maybe instructor videos and programs of my own.

What are you up to when you're not booty poppin' with us?

I'm a creative consultant/director for an artist development company #MARS (Making Artist Really Shine).

Okay, we can't wait any longer! Give us the goods -- single or taken?
Single and ready to mingle...ish.

And for all that mingling -- what's your idea of the perfect date?
I love the theatre . . . and tequila.

Get ready to spill! Which instructor or DJ do you have a crush on?
OMG . . . I can't believe I'm revealing this . . . Anna and JLott . . . hiiiiieee. 🙊

What's one thing you couldn't live without?

The sun and the beach. I try to go home to Miami every other month, just for the sun and the beach. Just me and my coconut oil. #305allday

What's your family like?

We're just like the Cosby's. 👀

The celebrity client you would *die* to teach in class?

Trina!

What's the best thing about dance?

Oh my God. Dance is my life, it's how I lost my weight. It's the only time I'm not thinking about what other people think of me. It's the most freeing experience I've ever experienced. And it keeps me SNATCHED! That's all.

Ready for more Walter?

So are we! Sign-ups for his class are here and you can follow this baller on Insta at @walterkemp2.

Walter’s interview was edited for length and clarity.

THE PEEPS

INSTRUCTOR SPOTLIGHT: SAM MARSHALL

A self-proclaimed weirdo, Sam Marshall has got us all wanting to get a lil’ weird ourselves. This Minnesota transplant has got fierce tattoos, explosive energy, and an undying passion for dance. But what you may not know is that this kween loves Dirty Dancing and can’t go a day without her planner. When she’s not ((305))-ing, you can find her hittin' the city with her boo or gettin’ funky while mixing up drinks downtown. Keep reading for more on this bada$$ babe and sign up for her class here.

Haiii girl! Where are you from originally?

I moved to the city when I was in my early 20's from Minneapolis, MN.

Minnesota! What was it like growing up?

Ya guys, I’m an only child. My mom was a total bada$$. She blazed trails for females in athletics when she was a teen. She had a magnetic personality and was friends with like, everyone. My dad has the best sense of humor and is becoming quite adventurous now that he retired.

They sound incredible! Did you start dancin’ because of your mom?

My older cousin danced at a studio near my hometown, so of course my mom wanted me to follow suit (because seriously, who doesn't love a baby ballerina?!). Little did she know this would lead to countless hours in the studio, competitions around the country, conventions, and more bobby pins than I'd care to think about. Once I got to college, I began coaching dance teams and eventually stepped away from the spotlight.

TG for those dance classes! What put ((305)) on your radar?

Shoutout to Google for that one! I was a client way before I began training as an instructor. It had been a hot minute since I had taken any sort of dance class, and there was no way I was going to bust out the pink tights. ((305)) caught my eye, and I've been hooked since.

Aside from ((305)) and dancin’ your a$$ off all over the city, what else do you do to stay active?

I really do enjoy taking classes around the city, but scheduling can be difficult. Going out for a run, though neither groundbreaking or exciting, is my go-to. I also bike as much as possible (weather and/or outfit permitting 💁).

Alright, alright -- let’s get to the juicy stuff! Tell us about your boo!
Oh, he cute! He's actually one of my fav humans ever -- driven, extraordinarily talented, and so supportive.

#RelationshipGoals much? What’s your idea of a perfect date?
Our schedules can get hectic, so days off together are pretty special. We will typically hit the gym together in the morning, grab a long lunch, and bop around the city.

So, we know you’ve been sweatin’ it out in instructor training. What’s the hardest part?

Keeping true to my style. When you train with such amazing dancers, it’s easy to be like, “Oh, that's cute! I want to do it like that.” I have to continuously remind myself that there ain't nothin' wrong with being a little quirky.

Yaaaaaas! What can we expect from your classes?

High energy, explosive moves, and maybe a 'meow' or two 😻 . . . we're gonna work and things might get a little weird!

What advice would you give to a ((305)) newbie?
Leave your inhibitions at the door! These 55 minutes are all yours to forget the droll day-to-day, and go full the f*ck out.

Want more Sam?

Duh, of course you do! Junkies can peep her full schedule here. Trust us -- you’ll have the time of your life. 😉  You can also follow her on Insta at @yeahthatsright.

Sam's interview was edited for length and clarity. 

THE LYFE

Make Consent Sexy

Whether you're a first-time-dancer or a five-times-per-week-regular, you know that ((305)) is all about making sweat sexy. We can't help it. Everything we touch turns to (twerk) gold. When it comes to the carnal and holy act of BANGING...we're pretty sexy there too. So it only makes sense that we want to keep consent sexy

April is Sexual Assault Awareness and Prevention Month, and we're going to get pretty real for a minute here. Every 98 seconds, another American is sexually assaulted. That's more than 300,000 people a year. The math on this sucks. Chances are, you know someone who is a survivor (or might be one yourself). 

So let's talk a little ed-you-cation. We know that consent is important. We also know that it involves complicated state-by-state, case-by-case laws. We also know it can be...awkward. SAY NO MORE. We're here to help.

How to Make Consent Sexy

1. Give your boo encouragement. Look. Trying new things in the nude can be scary. Trying new things in the nude without someone's consent is illegal. Take the guesswork out and add some seduction back in by checking in with your partner to make sure they're comfortable (and enjoying) your new moves. 

 

"Does it feel good when I touch you right there?"

 

"How does it feel with my tongue in your ear?"

 

"Hey baby, is this okay? You feeling good right now?"

 

 

2. Ask ahed of time (aka sext it up). "Yes means yes" is an effective way of teaching consent, but it can sound more like the board room than the bedroom. Solution? Make those conversations part of the foreplay. Whether you're chatting it up over drinks, over sexts, or Snapchat DMs, tell us what you want, what you really really want (and what you don't want). 

 
 

3. Use your body. Physical cues are not foolproof. The surest way to give and ensure you have consent is to be up front about it. That said, they can be a pretty damn good indicator that someone is into your moves—or NOT digging them at all. 

Piper-Alex-orange-is-the-new-black-35390364-500-248.gif

 

A short, incomplete list of things that are not consensual:

  • Having sex with someone who is unconscious or sleeping 
  • Having sex with someone who is too drunk/high/incapacitated to consent (check your state laws)
  • Ignoring "no"
  • Assuming because you didn't hear "no" that it means "yes"
  • Having sex with someone who isn't old enough to consent, (check your state laws)
  • Coercing or threatening someone to have sex with you
  • Assuming that because you had sex once means you can have sex again
  • Assuming that consent for one activity means consent for another activity (ex: assuming that having consent to make out means you have consent to finger bang)
  • Using physical force to have sex with someone against their will.

Learn more about consent from RAINN, the organization behind the National Sexual Assault Hotline.


 

If you have been affected by sexual assault....

You are not alone. There is help available. The National Sexual Assault Hotline is free, confidential, and 24/7 by phone (800.656.HOPE) and online

 

THE GOSS

Passover Post: 5 Moves your Jewish Bubbie needs RN

Chag Sameach to all our Jewish sistaaaas. Passover is upon us, so as you gather around the seder table and update your families on what you've been up to (lots of 305 classes, duh!), we've rounded up 5 moves your Jewish Bubbie needs now! 

Trust us- she'll love it. 

1. Bounce, bounce, bounce- all together now! 

This one's a group effort. Round up your bubbies, your great grand bubbies and everyone else that's young at heart. Fun fact: the best dance floor in your home is actually in your kitchen. 

2. Pose, strut, pose, WERK

Bread is not for eating during Passover, so might as well make the the most of that loaf in your pantry and use it as a kick@$$ dance prop. (PS we weren't kidding about the kitchen dance floor.)

3. High kicks for dayyyyyssssss

Is it just us, or does everyone's bubbie needs to be the center of attention at family gatherings or she starts acting like this in the corner:

 

4. Shake it like a salt shaker

After hours of sitting around the table, it helps to stand up and shake, shake, shake it out before you bust into the matzah s'mores.  

5. Now cha-cha real smooooth

What? You thought you were the only one in the family with moves? Think again. It's time to shake what your (grand)mama gave ya! 

 

 

THE GOSS

Passover Post: The 4 Questions according to 305

Chag Sameach! It's the time of year again (Passover lol), so we're giving you the refresher course of The 4 Questions: 305 style- just in time for tonight's seder. 

1) Usually we never dip it low, but tonight we are dippin' it low TWICE??? WTF?

Tonight as we dip the potato/celery/insert other vegetable here, the salt water reminds us of the tears the Jewish people cried while in Egypt as slaves. And you know that fruit/nut paste? It's called charoset and that's supposed to remind us of the cement we we're forced to mix to create bricks for construction. 

Plus, dipping food is a sign of luxury a.k.a. freedom. Slaves and the poor were known to eat dry (undipped) foods. 

2) Wait a minute- we can only eat matzah??? Where's the challah????

You got that right. Matzah only. When the Jewish people fled Egypt to escape slavery, they did not have time to let the bread rise, so we eat this in memory of their journey to freedom. 

3) Ok and now you're telling me we can't eat our regular veggies and we gotta eat maror?? What even is maror?

Maror = bitter herbs. We eat them because the bitterness reminds us of those horrible, dark years in Egypt the Jewish people lived as slaves. It's a metaphor, duh!  

4) So, usually we spend a whole meal sitting at the table? Why do we have to recline tonight?

You know how in movies old-timey kings and queens are always seen eating and drinking laying down? We celebrate our freedom by laying down like that. #royalty