You've probably been told that sweating more means working harder, that soreness signals a good workout, and that burning calories is the goal. Most of that is fitness marketing, not exercise science.

Our latest blog breaks down four of the most common misconceptions about exercise, including what the burn actually means, why your watch's calorie count is misleading, and what really drives muscle adaptation. If you want to move smarter, not just harder, this one's worth a read.

Formation's Power class has been reimagined — programmed specifically for women at 35+, perimenopause, postpartum, and beyond. Heavier lifting, mobility, deep core work, and the science to back it all up. Come move with us.

Most people expect to see results before they feel them. The science says it works the other way around. After five Formation classes, your body is already changing in ways that matter — you just need to know where to look.

Some people walk into a room and instantly make it feel warmer — Ashley is one of those people. Whether she's welcoming a nervous first-timer or catching up with a regular, she brings the kind of genuine warmth that makes Formation feel like a place you belong. This week, we're handing her the mic.