Home of the Valkyrie Squad & Fandom Fitness Classes for Geeks, by Geeks!
Welcome To Micro Squad
We’re your fitness BFFs here to spice up your life and body with workouts you can actually look forward to. Our fun themed workouts are Pilates-based, high intensity, and low impact so you can build strength, endurance and confidence. All from the comfort of your home.
Our instructors are certified in various fitness activities, and provide a safe, and challenging at-home workout that activates your muscles, protects your joints, calms your mind, and gives you that glorious post-sweat SPARKLE.
Meet the Squad
Founder & Mother of Valkyries
Before she was the Mother of Valkyries, she was a stalkery 7-year-old who watched her neighbor do karate and decided she wanted to do it too. By the time Mulan came out, Sam was a year ahead of the trend. And by age 19 – she had her black belt. Thanks Mr. B. 😉
Sam
That’s really where Sam’s love of fitness started
While in college for something completely unrelated, she started to miss it. That’s when she discovered Kinesiology & Athletic Training.
After that, Sam got certified in Personal Training, was hired on by a gym and became completely encroached into a fitness community. For years, she taught classes in-studios and was known as the Punny one with all the 5am energy.
UNTIL – 2021. After taking her themed classes (and some former co-workers with her!) virtual...
Micro Squad was born
Favorite Way To Sweat
Pilates
Favorite Workout Playlist
Valkyrie Squad playlist!
Secret Talent
The Pun is Strong with This One
Certifications
CPT (certified personal trainer), Yoga, Lagree & Pilates, Black Belt (I know that’s not a certification but it is to me lol)
Years Teaching
11
Meet the Whole Squad!
Strength
Pop Culture References
Zodiac Sign
Cancer
Weakness
Cookies 🍪
Fav Fandom
Harry Potter
Resident Line Dancer & Cycle Syncing Disco Gymnast
Squad Leader Gabby
Favorite Way To Sweat
1 lb Bala bangles on the ankles is a go-to, without hesitation
Favorite Workout Playlist
I’m a huge weirdo and like to have true crime podcasts in my ears when working out
Secret Talent
I can say the alphabet backwards pretty fast!
Certfications
Lagree (Pilates)
Years Teaching
With Micro Squad
4
3
Zodiac Sign
Scorpio
Strength
sneaking FRIENDS references into any conversation
Weakness
Sour Patch Kids
Fav Line Dance
Off the Chain
Zodiac Sign
Favorite Way To Sweat
1 lb Bala bangles on the ankles is a go-to, without hesitation
Favorite Workout Playlist
I’m a huge weirdo and like to have true crime podcasts in my ears when working out
Secret Talent
I can say the alphabet backwards pretty fast!
Zodiac Sign
Scorpio
Strength
Sneaking FRIENDS references into any conversation
Weakness
Sour Patch Kids
Fav Line Dance
Off the Chain
MOM OF 2, TRUE BEVERAGE CHICK & PART-TIME GANGSTER
Squad Leader Mia
Favorite Way To Sweat
All things Bala
Favorite Workout Playlist
90's/2000's Dance Hall
Secret Talent
I can turn any workout into a super booty day!
Certfications
Yoga & Lagree (Pilates)
Years Teaching
With Micro Squad
8
3
Zodiac Sign
Pisces
Strength
Bougie vibes
Weakness
Tie: cute cups or naps
Fav Drink
Caramel crunch frap
BEST FRIEND, MAMA BEAR & MUSIC TEACHER
Squad Leader Lydia
Favorite Way To Sweat
Tabata To Teach? Pop Bala
Favorite Workout Playlist
Dance Pop
Favorite Movie Genre
Jazz & Pop
(but not pop jazz lol)
Certfications
Lagree (Pilates)
Years Teaching
With Micro Squad
2
2
Strength
Mirror pep talks
Weakness
Needing mirror pep talks
Zodiac Sign
Scorpio
Secret Talent
I can solve a Rubik's Cube in 60 seconds!
We want you to see your inner power because ultimately, your self-perception impacts your choices, relationships and affects your mental, emotional and physical well-being.
Self Worth & Empowerment
Body Positivity
We’re a body neutral studio. We don’t focus on weight loss or weight gain, but instead on feeling strong in your skin and having fun while creating sustainable movement habits!
Inclusivity
This is a safe space where people of all shapes, sizes, colors, identities and pronouns are respected. Always.
The Micro Squad Values
© 2023 The Micro Squad, lLC
Photography by Emilie Bers
Website Design By Social Darling Studio
Privacy Policy
Terms and Conditions