The 9 Ways Lagree Fitness Will Help You Crush Your Next Run

Running is an awesome cardio and endurance activity, but aspects of its movement create wear and tear on and imbalances in the body that over time lead to injury.

Why Running Takes a Toll

Running requires you to perform the same movement over and over and leads to the over development of certain muscle groups. Runners also endure constant impact and their quadriceps become more developed than the hamstrings and the low back becomes stronger than the core. As a result, runners will often develop unilateral weaknesses which can result in injury. Weak abdominal and gluteus muscles lead to breaks in running form and injury


Lagree Fitness to the Rescue!

Lagree Fitness is a comprehensive training method that effectively combines strength and core training, endurance, cardio, balance and flexibility in every single exercise. By design, Lagree Fitness works to promote balance throughout the body.

9 Ways that Lagree Fitness Will Make You a Stronger and Safer Runner

  1. You’ll enhance running form by developing strength in smaller supporting muscles
  2. You’ll work muscles in all planes, not just in forward propulsion
  3. You’ll build stronger running support system to protect knees, hips and lower back
  4. By lengthening and strengthening muscles, you’ll reduce injury and improve power
  5. You’ll increase flexibility and strength without adding bulk
  6. By retraining core muscles to work synergistically, you’ll boost running efficiency
  7. You’ll reduce the impact of running on the lower back with increased core strength
  8. By improving alignment and balance, you’ll distribute running force throughout your body more efficiently, instead of forcing the task onto only a few muscles
  9. You’ll facilitate easier breathing during running by improving posture and core strength

Can you accomplish all of these things with Pilates, strength training, yoga, etc.?

Yes, of course you can. But why would you?

The big benefit of Lagree Fitness is that you can do it all simultaneously – in one intense, effective 50-minute class.

Which leaves you more time for … running!

Book your first Lagree Fitness class at Firebrand here.


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  • Pass expires 45 days from date of purchase. No extensions will be made.
  • Offer expires Monday September 26, 2016 at 12 noon.
  • No additional discounts apply to special.
  • Cannot be shared or transferred.
  • Must have an active credit card on file.
  • Late cancels forfeit class. No shows forfeit class and are charged $10 fee.
  • For clients who currently have an active punch card, this special will have payment priority in booking.
  • For clients who currently on a membership and would like to take advantage of this special, please email us and we will put your current membership on hold.


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Back in Sesh Challenge



It’s fall and school is officially back in session!

Whether you are looking to up your game or just keep the momentum going, our BACK IN SESH CHALLENGE is just the thing to help you get your learn lean on! 😜

We’ve partnered with Fit Kitchen Direct, a local chef-prepared and trainer certified healthy meal delivery service to help you dial in your nutrition.

screen-shot-2016-09-19-at-8-16-02-amEach week, challengers will have access to meal plans and recipes and will receive an exclusive 15% off discount to local, organic, gluten and dairy-free dining delivered weekly.

Getting involved in the challenge is as easy as:

1️⃣ – Register online 📲

2️⃣ – Complete weekly assignments ✔️💯

3️⃣ – Win rad prizes! ➡️ Read on!


✏️ Registration 
Register online and sign your Report Card at the Front Desk prior to start date.
✏️ Required Classes
Each week, take 1 Lagree Fitness, 1 FireBarre/Cycling and 1 Urban Row class.

✏️ Required Assignments 

  1. Each week check in at Firebrand on Facebook.
  2. Each week post selfie or studio pic on Instagram with #backinsesh #firebrandsports and tag @firebrandsports

✏️ Bonus Opportunities 

Earn extra credit by completing a weekly bonus activity. Each Sunday during the challenge we will release the next week’s bonus so check your email. 🤓


💪 Unlimited month of classes at Firebrand
🍴  Meal delivery for 2 weeks from Fit Kitchen Direct (2 prizes @ $250 each)
🍏  DIY Detox cleanse from Portland Juice Company
👑  Fitness gear (top and bottom) from Lululemon

* All participants will receive exclusive challenge discounts from our partners.*

👉 Challenge Rulez and Grading:  

  1. To receive credit for attending a class, you must have the Front Desk initial your Report Card after each class. No exceptions!
  2. For any Facebook and Instagram assignments, you must (1) tag @firebrandsports, (2) use #hashtags, as required, and (3) show the Front Desk your post to receive credit.
  3. Bonus assignments will be distributed via email on Sunday evenings: 9/25, 10/2, 10/9 and 10/16. Special rulez applying to bonuses will be clearly spelled out there.
  4. Weekly grading: 5 points for each assignment, class and bonus completed up to a weekly max of 30 points.
  5. Grading average scale:  A > 25 pts; B = 20 pts; C = 15 pts.;  D = 10 pts; F < 5 pts
  6. Only students who make the Dean’s List with an B+ average will be entered to win challenge completion prizes.
  7. General studio rules and terms and conditions apply.

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Transformer: Mark Redding

In a little over a year, Firebrand Mark Redding has lost over 65 pounds and has transformed himself physically, mentally and spiritually. We asked Mark to share his inspirational journey.

13239223_10153922520523241_5788185339291903986_nMark! 65 pounds lost? Amazing! How long did it take?

“Just over a year ago I committed myself to a new lifestyle.”

One year? Wow. What motivated you to start?
“It was all baby steps. It started with a company step challenge and grew from there. A few extra steps per day is all it takes to initiate change. I started out slow by committing to hiking once a week for two months.”

How did you find Firebrand?
“I started running, but hurt my knee, so I had to figure something else out. That’s when Cate Wade recruited me to Firebrand Sports and Lagree Fitness. Pyrolates was low impact on my joints, but gave all the benefits of a total body workout.”

Any nutrition tips?
“I slowly changed my diet and am mindful of what goes into my body. As they say, you can’t run from your diet!”

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We have a pretty amazing community of boss ladies at Firebrand! To celebrate Mother’s Day, we asked some of our instructors to weigh in on how their mamas helped shape their interest in health and fitness.

KATE CARY | Mom:  Eleanor


“My mom, Eleanor Cary, has been a huge influencer in my love for outdoor recreation. My parents moved from Louisiana in the 1970s to be in Oregon’s beautiful backyard. She has a huge passion for cross country skiing, hiking and kayaking. Growing up, vacations always meant camping, biking  and hiking. She’s always been my number one supporter in soccer as well. When she was in high school, girls athletics involved baton twirling at football games and marching in the band. She wanted so much more for me and gave me every opportunity to find my true athletic passions.”

SARA STIMAC | Mom: Linda

P8030152.JPG“The mother-daughter relationship is uniquely special.  Many times mothers and daughters become friends, even best friends.  But it’s a whole new level of trust and partnership when you and your mother going into business together, like my mother Linda and I did at Firebrand Sports in Portland. While we don’t always see eye to eye on every aspect of the business, there is a fundamental respect that we have for each other in business that you can’t always count on with just anyone. As a mother-daughter team, we really endeavor to fill our business with the love we have for each other.  We enjoy seeing other people – especially other mothers and daughters, which we have a lot of at Firebrand – fall in love with the workouts and community that led us to quit our corporate jobs and throw our lots together. There’s no one I’d rather have on my team than my mom Linda.”

CATE WADE |  Mom:  Ann

IMG_6356“My mom didn’t come from a generation that really allowed women to play sports, but she was an athlete nonetheless.  Word on the street is that when she was super pregnant with me, she was still biking 8 miles to work and back.  She really does it all. Yoga in the morning and than a project at the house sanding and refinishing the floors in the upstairs guest room.”



IMG_6357 2“My Mom has always been my biggest supporter, #1 Fan and at every single recital, dance competition and Blazer game. I’m so fortunate that my Dad worked so she could stay at home, and that enabled me to have every opportunity possible. From practicing tap dancing in my garage at 4 years old to gluing rhinestones on my Blazer audition uniforms, she’s been there every step of the way. She always encouraged a healthy lifestyle and although I was much better at dancing than the other sports we tried, it was about trying new things, never quitting and most importantly, to keep moving! That ultimately led me to find Firebrand and a new outlet to continue dancing and living a healthy life. I love teaching and motivating other people to hit their goals and know that any dream is possible. My dream as a little girl was to be a Blazerdancer, and now as I move on to new dreams, I know my Mom will be there the whole time! Happy Mother’s Day to all those Mother’s out there! You are the behind the scenes for every performance, show, game and barre class, and I am so thankful she is mine!”


IMG_0101 2“I am so lucky to have a mom who taught me at a young age to embrace the opportunity to take care of my body and to be grateful for the ability to do so. 10 years ago, my mom was told would be in a wheelchair in 3 years. She still, to this day, teaches spin classes 3 times a week. She is such an inspiration to me and many others to not give up and a constant reminder that we are lucky to have the chance to be fit and healthy and that most roadblocks are only in our own minds.”



DARA REFFITT | Mom:  Linda

image“For as long as I can remember, my mom has always been active.  She drilled 3 things into me at a young age:  be active, eat healthy food and wear sunscreen.  Now, I like to think we influence each other.  I got her into Lagree and encourage her to try the new classes, she always asks if I’ve signed up for my classes.  We hold each other accountable.”


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Mega Fit Tip: Drink More Water

You’ve all heard that drinking water is good for you.  But when you’re trying to melt a few pounds off, it’s even more important and more is better.

During this Challenge, aim to drink half of your body weight in ounces every day.  That’s right!  For example, if you weigh 150 pounds, you’ll want to drink 75 fluid ounces of water daily.

Here’s just a couple of reasons drinking water is key for weight loss:

  • Water helps to flush out toxins and keep things moving
  • Staying hydrated keeps you from over eating
  • Drinking water may help to increase the metabolism
  • Stave off muscle fatigue by drinking water before, during and after exercise

Notice the word water – not tea, not coffee, not beer, not soda – water!  Try to consume your daily amount before you hit anything else, including (my favorite) flavored sparkling waters like the amazing taste sensations from La Croix.

These tips can make drinking water a little less of a chore. 

Add some flavor.  Fight the blah blahs in drinking plain old water day after day by infusing it with some fresh herbs and fruit.  Farmer’s markets are teeming with spring and summer goodness, so get out there and get creative.

Here are some of our favorites:

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Drink before and after.  Drink a full glass of water before every meal to help you feel full.  Go further by starting a habit by linking water with some of your most common daily activities. Every time you check social media, drink a glass of water.  Stop by the kitchen to chug a glass of water after a bathroom break.

Track your progress.  There’s a ton of ways to do this and, of course, there’s an app (or two) for that.  Simple ways are to use a gallon jug – and drink it all everyday, you overachiever, you – or to use hair ties on your bottle (each time you drink one bottle, move the hair tie over to your wrist until they’re all gone).  Tech savvy?  Download Daily Water Free or Waterlogged to your phone to set daily reminders and alarms.

Do you have any tips or tricks for drinking more water?  Any creative recipes you’d like to share?  Comment below and let us know – in between trips to the bathroom, that is!

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Skating strengthens legs and core.

Skating strengthens legs and core.

In Pyrolates class, you’ll marvel at Josh channeling his inner Apollo Ono Olympic-style speed skater with his favorite execrise, Skating. In civilian life, he is on the national accounts team for the Oregonian Media Group, a member of the Young Professionals Board (Portland Business Alliance) and has gained quite a reputation (“I’m really good!”) at picking restaurants by genre for anyone who wants a tip. But you should know that he follows up to make sure you tried it!

For Josh, Firebrand is both efficiency and escape. He likes knowing that 50 minutes, 3 times a week is all you need, unless you want more. Coming in during or after a busy day, he relishes his time at Firebrand.  “I look at fitness differently because of Firebrand,” he says.  “More is not better.  Form is important.  Achieving harmony in your workout is key.”  And, he adds, “You just can’t muscle your way through Pyrolates!” Or through life!

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Screen Shot 2014-11-21 at 2.22.17 PMBaby, it’s cold outside! With the recent cold snap it definitely feels like winter – cold, dry, biting air. I’ve got a few great products that I am L-O-V-I-N-G that help me cope with the chill and the dryness, while looking good and smelling even better!

Whether you’re braving the frigid air on your run to Firebrand or you’re just spending way too much time in front of hot, blowing air, your skin and lips like mine are so friggin’ parched.  The solution for me? It’s ALL about moisture from the inside out.


Screen Shot 2014-11-21 at 3.06.13 PMMany of you laugh when you see me lugging my huge gallon size Just Drank water jug to and from Firebrand, but I SWEAR that in addition to adding some extra arm work that it saves my life by hydrating me from the inside out!  I make it a personal competition to see if I can finish it each day (and sometimes squeezing a lemon or two in there makes it go down easier).  Result? Hydrated skin and organs. Drinking water also helps you save calories! Did you know that often times that hungry feeling is really just crazy thirst? So next time, swig from your Just Drank bottle. If you’re still hungry 10 minutes later, eat. Plus Just Drank supports charities that provide fresh water to communities around the world where it is a luxury. Pick one up!


Have you noticed that recently in class when I correct your form that I smell like roses? No, I’m being serious here. I’m not sure how I have lived without the Jurlique Rosewater Balancing Mist Intense. Unlike most other facial mists, this one has some serious hydrating AND moisturizing properties. I use it both as a toner after I wash my face and again I spritz to set my makeup. The result? Dewy, soft, glowy skin that lasts! The rosewater also helps to calm and brighten the skin. Plus no paragons, phthalates or sulfates. Added bonus? You come out smelling like a rose! (Sorry couldn’t resist.) Real bonus? With every purchase of Rosewater Balancing Mist Intense, Jurlique makes a contribution to the Jurlique Ideas of Beauty Fund which supports charities that empower and educate women and children globally.

FULL TOE SCRUNCH KNEE HIGH TOE SOXScreen Shot 2014-11-21 at 1.57.26 PM

I’m a big fan of ToeSox, but particularly the tall ones! They add that extra “flair” to my fitness-slash-superhero look year-around, but are particularly key this time of year.  First off all, not just the tall ones – the full toe ones! Why? Reason one: Keep the toes warm. Reason two: Especially in boots (who said we have to limit the look to the studio?). And reason three: Unless you’re one of the lucky ones fleeing cold, rainy Portland for the beach, are you really diligent about maintaining that pedicure? Are you really? I know I’m not. Nobody needs to know that I’ve just decided to wait for that summery pink polish to eventually wear off because I’ve got my toes covered. Look for a great selection of ToeSox at Firebrand! We love ’em! (PS: Dear ToeSox: more rad pink patterns, pretty please!?!)


I picked up my first Cotton Blossom scented Aggie’s soy wax candle this summer in Manzanita and I’ve been burning it ever since. This small candle burns long and evenly and emits the most heavenly scent that fills your space. Cotton Blossom smells like fresh laundry! These all natural scents are hand made in small batches in Union, Oregon. They have other amazing scents like Vintage Fig, Lemon Verbena, White Lilac, Blueberry Muffins, Wild Huckleberry, Christmas Cabin and Holiday Hearth. They are sold online and would make a great holiday gift! (Hint, hint.)

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#PlanksgivingBring your friend or relative to Planksgiving! Their class is only $5 when they bring 2 cans of food to Firebrand to donate to Oregon Food Bank!  View our schedule here.

Must book in person or email to book. Not available online. Space is limited and booking fast. Valid credit card required to hold all reservations.

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Yummy and clean! Perfect to keep you on track during the holidays.

Yummy and clean! Perfect to keep you on track during the holidays.

These dee-lish gluten-free, vegetarian, paleo delights taste just like pumpkin pie!


1/2-3/4 cups pumpkin puree

2 tsp coconut oil

2 eggs

1/2 tsp vanilla extract

1 tbsp coconut flour

1 tsp ground cinnamon

1 tsp ground nutmeg

1/2 tsp ground cloves

1-2 pinches salt

2 tbsp Xylitol

1 cup raw unsweetened  coconut


Preheat over to 350. Line baking sheet with parchment paper. In bowl, whisk together ingredients. Drop spoonfuls of mixture onto baking sheet – don’t make them flat. Bake for 15 minutes until browned on the edges. Enjoy!

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