Studio 4 Fitness Classes! Schedule, Descriptions, Signups + More

Kelly Range, Owner of Studio 4 Fitness

Hello Ebb & Flow family!
I want to formally introduce myself. My name is Kelly Range and I am the owner of Studio 4 Fitness. Let me start by saying THANK YOU for allowing us to share your space for the summer. If it wasn’t for your generosity, the Studio 4 Fitness family would be homeless while our new location is being finished. So, on behalf of myself and the Studio 4 Fitness family we say THANK YOU!

I would LOVE for you to try as many of our programs as possible while we are sharing your beautiful studio. And of course, if you are a member at E|F you get a free 10-class pass!

To take advantage of the offer, here’s some steps to get you there!

  1. Check out the class schedule, click here. It’s a just sample of what we offer. NOTE: classes that are dedicated just to your membership will appear on your studio app. For example, RPM Tuesdays and Thursdays 7A.
  2. Read the class descriptions below. Then you can decide what programs are best for you.
  3. Register for classes, click here. You will need to register ahead of time and have a two hour window to cancel. Having trouble? You can call us at 770-985-6070.

If you have ANY questions feel free to ask any staff, instructor or Studio 4 member. You can visit us at the front desk from 8-10am or call us at 770-985-6070.

All the best, 
Kelly Range

Wondering where to begin with our classes? Follow our suggested progression below!

WoW/Zumba Gold/Fit & Flex: These classes are a great place to start for seniors, participants with injuries or health concerns, or those brand new to exercise. WoW (Women on Weights) is a light strength workout using small hand weights. Zumba Gold is a fun, low-impact cardio dance workout.

LES MILLS PROGRAMS: All begin with Smart Start (About half, or the first 20 minutes, of each class. Smart Start gives you a full-body workout as well as an introduction to the class. You should aim to complete ONLY the Smart Start for your first class).

BODYPUMP: Excluding the groups listed above, all members should start with BODYPUMP regardless of fitness level or age. There’s a reason this is the most-offered class on our schedule! BODYPUMP focuses on light weights with many repetitions to bring each muscle group to fatigue, which will help you build strength and endurance. Resistance training is crucial for women especially, in order to help us build and maintain bone density as we age (without bulking!). The instructor will coach you to use very light or no weight to begin.

TONE: Light cardio and resistance training combined in just 45 minutes! Amazing full-body workout for any fitness level; and with its lower impact options, ideal if you’re just starting out.

BARRE: Work further on balance and stability with a ballet-inspired light cardio and strength workout (no dance experience necessary!)

Kickbox (freestyle): Fun cardio workout with easy-to-follow punching and kicking combinations.

Dance Fitness: Want to have fun and sweat/shake off your stress without realizing you’re exercising? We offer Zumba (Latin-inspired dance) and Les Mills BODYJAM (hip-hop/modern), depending on what you enjoy!

RPM: Les Mills’ version of Spin, RPM is a 45-minute cycling class. This workout gives you all the benefits of high intensity cardio with low impact to the joints. Control the intensity yourself with the resistance on the bike!

BODYCOMBAT: Choreographed kickboxing/mixed martial arts. Higher impact and challenging options will be presented if you want to push your limits, but the instructor will also guide you through lower impact choices to help you find the right options for your personal workout.

BODYATTACK: Sports-inspired high intensity/high impact cardio with athletic strength, agility, and aerobic elements. Lower intensity options make this class accessible for where you are on your fitness journey.

BODYSTEP: Athletic cardio and strength workout using a step and light weights for the upper body. Combinations involve going up and over the step, but you can always choose to begin on the floor!

Ramp Up Your Practice

Group yoga classes are great. You meet people, you have fun and you definitely find that you will grow. But at some point, you might find a time when you have individual questions or needs that are best suited for working with your favorite teacher one-on-one.

Here’s a list of our available teachers who would like to take your practice to the next phase, help you reach some goals or just teach you more about yoga and wellness.

Jen “JB” Boncyk
Interested in increasing strength, and building confidence with inversions, these sessions with JB are for you! Fly solo or bring a friend for a discounted rate and enjoy 90 minutes of fly time together.

JB is a E-RYT 500 who has been teaching yoga for 8 years. Her background is in vinyasa, Yoga HIIT, mat-based pilates and core strengthening. JB has lead over 2,700 classes, from small venues to very large groups, to approximately 32,000 students over the years, and we are proud to welcome her to our studio.

JB has practiced and studied with some amazing mentors over the years including Noah Maze’, Kathryn Budig, Chelsey Korus.

JB is passionate about challenging students to try new and difficult things they never expected possible. She thrives on building each student’s strength and confidence to overcome those challenges and reach their individual level of success.

Solo session $85
Semi private session $99
Small class (4+ people) $20/pp

Joe Hanrahan
Welcome to basics. Joe loves working with couples, older bodies and injury challenged bodies to help them find fun, peace and safety in an aerial class. Joe’s unique training helps the beginner relax and find a home in the harness.

Joe’s training: 200 RYT, is currently working on his 500 hour RYT and has additional training/certification in yin and restorative yoga.

60 minute $85
90 minute $99

Megan Kearney
You may have seen her around the studio! Megan is a creative vinyasa and movement teacher who emphasizes the neuromuscular connection. Teaching vinyasa, yin and restorative, she integrates alignment and functional flow throughout her classes and always includes meditation and/or breath work.

She has a combined degree in kinesiology, business and leadership. As a yoga teacher for over 15 years, she first entered the world of yoga via meditation more than 25 years ago. With more than 6,000 teaching hours under her belt, Megan also holds the following certifications: 200 E-RYT, YACEP, 500 RYT, and a Yoga Medicine Registered Therapeutic Specialist.

She is specifically trained in myofascial release work, yin, thai massage, mindfulness-based meditation, yoga for traumatic brain injury resilience iRest and mixed martial arts practice.

She offers classes to all ages, a recovering triathlete herself, Megan specifically enjoys working with athletes and aging bodies with injuries. She is also creating curriculum for firefighters and other first responders, where she explores the ability to use yoga, meditation and breath work to build mental wellness in typically sleep deprived, chronic stress sufferers.

60 minute $99
90 minute $125
Structural Integrity $125
15% discount on four pack of sessions

Jess McChesney
Jess is passionate about helping students grow their personal practice, develop a daily home practice, dive a little deeper into the asana, yoga philosophy, and address specific questions that unlock making difficult poses more doable.  

In a one-on-one setting there is more time to workshop key actions and chat about what’s happening in the postures.  Build strength and stability in order to increase mobility.  Semi-private group sessions are way to work with a small group in a fun all-levels class setting separate from what studio classes offer.  

Invite your office, friends or family and these classes can target your specific needs as well – for example Jess teaches equestrians at her barn in Dacula and chooses postures and work that spotlight the hips and hamstrings.  

A teacher with E | F since 2017, Jess is an Alignment-based Hatha Yoga teacher, will complete her 500 hours with Tough Love Yoga in Atlanta, GA on June 1.

90 minute $80
90 minute (2+ people) $85

Amber Nelson
The way you move (or don’t move) effects the health of your whole being.  Movement and alignment matter.  In your private session, I will evaluate your alignment and how you move to determine what corrective exercises are best for you to get all of your parts on-line and moving more.  

I’ll take you through the exercises in your session and make sure that you have written instruction so that you can continue them at home.  Some reported results are decreased pain, increased bone density, improved joint health, motor skill, and balance, and decreased brain fog. All bodies can benefit.  

Amber’s Training: Nutritious Movement certified Restorative Exercise Specialist CPT, Certified in Neuro-Structural Bodywork, Certified Healthy Foot Practitioner, trained in Yoga Tune Up myofascial ball techniques.

60 minute $85
90 minute $120
60 minutes (4 pack) $299

Teresa Romasco
Teresa was introduced to yoga in 2007, at a time when she was faced with limited flexibility. She visited a local yoga studio and feel in love with her first down dog.

She earned her 200 hour RYT certification in 2013. And soon after, began working what would become EBB | FLOW Yoga. She looks to her teachers like Roger Cole, Amy Ippoliti and others. As a certified experienced teacher (E-RYT), Teresa makes time to attend workshops and hone her yoga skills at Kripalu in Stockbridge, MA and Asheville Yoga Center in NC.

Her focus in private one-on-one (or one-on-two sessions) is to help students learn how to use props to assist in correct alignment and to give them a deeper understanding of their own physical limitations, and how to make modifications/variations for their bodies.

She really enjoys working with individuals who are just beginning their yoga journey, as well as students with physical limitations or chronic pain, caregivers, and seniors that want to gain flexibility and strength. She believes in yoga for ALL BODIES and loves to show EVERY ONE that they are capable of doing yoga.

Teresa specializes in gentle, alignment classes, yin and enjoys teaching mala making and kombucha brewing.

60 minute $85
90 minute $99

April Garrett
Using the EVOX machine, a perception reframing device, I can guide you through an exploration of the baggage and blockages in your body. Psychologists have used it to get 5x better results than self talk therapy.

The EVOX gets to their root by using frequencies to release negative energy. We go through this cycle until whatever blockage or baggage it is released.

April is accepting appointments for May 16. For more information, pricing or to book a session, email her at [email protected]

Celebrate a special day or just hang with up to 8 of your closest friends! You will have the entire studio to your private group for two hours, a class style of your choice, on a day and time of your choosing. The teacher will provide an introduction to yoga, 60-75 minutes of class time, light refreshments and post class snack. Guests are encouraged to bring their own champagne, cake, gifts or other snacks. And our staff will help make sure it’s the event of your dreams.

Rental: $300 (Email [email protected] to book your space + guide!)

New Series for Spring

Foundations: Yoga for Beginner’s
Sundays 3:30P
March 24, 31, April 5, 12
$55/non-members (members discount at check out!)
$99 series PLUS 4 weeks unlimited yoga

Good Vibrations: Sounds for Healing 
Sundays 7:00P
April 7, 14, 28
$70/series (all three)

Mental Warrior
(See below for dates and details)

Mental wellness series that encourages mind-body connection, inner strength and self-inquiry.  This full body series uses warrior asanas and various tools to strengthen the body and mind in this 45-minute offering.  A mind is a powerful tool, change the wiring with obstacle awareness and emotional intelligence. Come and learn skillful approaches to life’s ebbs and flows.  This class includes accountability and support during this series.

Get in and get out, ready to take on the world. 

Mondays 6:00-6:45A HOT
April 8, 15, 22 & 29
Heat 88-90, Music, Candlelight

Wednesdays 6:00-6:45A UNHEATED
April 10, 17, 24 & May  1
Room temperature, Music

$60/non-members (members discount at check out!)
Drop-in $15




















































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































































Forest Bathing, Mindfulness + Ecotherapy

“The clearest way into the Universe is through a forest wilderness.” - John Muir

Recent studies show that US spend 10 hours 39 minutes a day consuming media and on devices and indoors. And by 2050, over 75% of the world’s population will live in urban areas.

We feel it deeply, this need to connect with the profound sense of beauty and mystery. We head into nature, connecting with it through our sense of sight, hearing, taste, smell and touch. When we begin to open up our senses, we begin to connect to the natural world, and the nature that is within us.

Venture into the woods with me, where we experience the Japanese tradition of shinrin-yoku or forest bathing. We will meditate and enjoy the benefits, including a boost in immunity, increased energy, a decrease in anxiety, depression and anger, and reduction in stress that will help bring about a state of relaxation.

Bring a towel, yoga mat and water.

Workshop: $25

Forest Bathing Workshop
Sunday, October 21, 8-10A
Location: TBA
Register online here.

Late Summer Seasonal Symmetry

This workshop series is centered around seasonal transitioning, specifically to balancing the nature within us. The classes feature meditation, pranayama, myofascial release, meridian massage and yoga.
From the moment you walk through the doors, your body, mind and spirit will be supported and nourished. Students will be greeted with a seasonal survival gift kit (valued at $45-50), a balancing cup of tea, and a brief lecture about the season, Traditional Chinese Medicine, and how it can apply to us now, in this moment.

Each student receives care instructions on how to create a supportive home practice when the season knocks us out of balance.

Each workshop can be attending individually or as a series. Yoga teachers who attend the series are eligible for up to 15 CEUs at the end of the series.

This class is taught by Megan Kearney, founder and owner of EBB | FLOW. Megan, 200 E-RYT and YACEP, has an additional 500 hours of study with Yoga Medicine and more than 5,000 hours teaching. Her passion for kinesiology and meditation meets eastern philosophy as she combines yoga and traditional chinese medicine for this one of kind workshop series.

Workshop $79
Series $350

NEW: 6-Week Series with Tori Fernandez

Want to up the ante in your yoga practice?

Signup for this 6-week series and you will develop enhanced strength, endurance, flexibility, and mind-body awareness in a fun but challenging vinyasa-based flow. In each class we’ll work on opening and strengthening toward a peak posture and then break it down to make it more accessible. Recommended for those who have a basic understanding of yoga postures and alignment. 

Look for it on the schedule, Move Your Asana, Mondays 6:30PM starting Monday, November 13.

About our teacher
Victoria has been steadily practicing yoga and meditation since early 2014. A believer in Divine intervention, yoga entered her life at a time when everything seemed to crumble and fall apart around her. She suffered with consistent anxiety and bouts of depression from her struggles with years of infertility and infertility treatments. What began as a form of exercise, soon became about the healing and spiritual aspects of the practice quickly drew her in as she began to find a way to calm the anxious mental chatter, and a feeling of connectedness, community, and spirituality that was lacking in her life.

Victoria completed her 200HR Teacher Training at Ebb & Flow under Megan Kearney in 2016 and will complete her 300HR Teacher Training under the guidance of Sheila McVay at John’s Creek Yoga in early 2018. Victoria has a Master’s Degree in Occupational Therapy and was a practicing OT for 7 years giving her a deeper understanding of anatomy and body mechanics. She is also a certified Yin Yoga Teacher and designer, creator, and founder of Happy Hearts & Minds for handcrafted meditation malas.