Learn To Make Origami Flowers At Phia

Our July craft night will be a fun origami paper folding workshop. This is a great relaxing alternative to a Friday night out at the bar or, a great activity to do in between dinner and going to hear your favorite local band play. Located right downtown on Main St., Phia is the perfect location to walk to all the local hot spots.

Origami paper folding is an ancient craft that promotes creativity, relaxation, and mindfulness. Phia’s origami flower workshop will teach you to make several types of paper flowers and we will give you written directions and pictures for each flower to take home. These flowers are the perfect way to capture this beautiful growing season all year long. Come sip your favorite drink, fold some paper, and enjoy fun, low key vibes. All are welcome! No experience needed.

Only $15 when you register online today!

July 2017 Craft Night Flyer

Pre-register here: www.phiawomenscenter.com

Free class to first time customers!

Phia is extending our Free First Class offer into July! Want to try out one of our classes and see what the buzz is about? This is a great opportunity to experience one of our fun fitness classes with NO obligation. All of our classes are for all levels of fitness and our instructors offer different intensity and difficulty levels during each class. We offer strengthening classes, integrated flexibility training, Zumba, yoga, ballet fitness and guided mediation. Our classes are tailored to the specific strength and weight loss issues that women face and we will work with you to achieve your fitness and wellness goals. If you like your first class you can drop into another class for just $10 or sign up for a class punch card and receive an additional free class.

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Photo credit: Kara Caso Photography

So what are you waiting for? Drop in for any of our classes and find your happy place at Phia Women’s Center! We’re located right downtown at 242 Main St. two doors down from Stone’s Pub.

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Cardio Dance Party at Phia

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This Saturday morning from 9:00 – 10:00am

DJ Lara Jardullo will be spinning some fun beats while you follow along to easy to follow, fun choreography. All are welcome. No experience needed, ANY fitness level welcome! Wear sneakers, activewear, and bring a towel and water.

Where’s the fun happening? Phia Women’s Center at 242 Main St., two doors down from Stone’s Pub.

Pre-register online and only pay $10 admission is $15 at the door. Reserve your spot at www.phiawomenscenter.com

Mimosas afterwards to start your Fiesta Saturday off right! Let’s get this party pumping!

The Truth About Cardio

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Summer is here, Fiesta weekend is around the corner, and we’re all scrambling to get that summer bod in shape. But where to begin? Dropping lbs quick means hitting that pavement, treadmill, elliptical, or treadmill for at least an hour right? Lots of time spent doing cardio is bound to drop the pounds, or is it? Well the answer is yes, and no. These long cardio sessions will help you to drop some weight but there are some down sides.

Now, before I go on I want to state for the record that this article is not written to discourage anyone from starting, or continuing, to run or do other endurance aerobic activities. These types of activities have many incredible benefits including increases in cardiovascular heath, lower blood pressure, and stress relief (health.harvard.edu) Nothing wrong with that! That being said, there’s always a down side.

The first down side is that endurance running takes a serious time commitment. If you’re just starting out even a 5k distance can take close to an hour or more. You will slowly get quicker but again, it takes time. Time that could be spent at the beach with your new beach bod!

That leads us to the second down side of long cardio sessions. When you’re running, jogging, bicycling, or jazzercise-ing for long periods of time you are not only burning fat but also muscle. Endurance athletes train a particular type of muscle call slow twitch muscle or type 1 muscle. This type of muscle is dense with mitochondria which allow the muscle to use oxygen as fuel. Fast twitch muscle however, cannot create a large amount of force. So if you’re trying to build strength (which is a really good idea) your endurance training is going to be fighting against your strength training.

Lastly, we have to consider the caloric after effect of our exercise. If you’re doing an hour plus of moderate cardiovascular exercise (I’m looking at you “guy who holds onto stair master while walking,” and you “bouncy doesn’t sweat elliptical girl,”) there is no after effect. However, studies have shown that with high intensity activity (you should not be able to cary a conversation during said activity) there is a significant after effect or “after burn” of calories.

Now we’ve established that running may not be the best way to get that killer beach bod quick. So then what is? HIIT which stands for High Intensity Interval Training. HIIT mixes short bursts of high intensity activity with low impact exercises and rest periods. And get this, HIIT trains fast twitch or type 2 muscle which is the same type of muscle used during strength training. Lastly you can do a highly effective HIIT workout in as little as 20-30 minutes. You read that right. Half the time, intensity that leaves a lingering afterburn of calories, and you’ll get strong while loosing fat. Here’s the visual difference:

Sprinter Vs. Endurance
HIIT (Sprint training)          Endurance

And guess what? Phia Women’s Center has a judgement free, all levels, ladies only (sorry fellas) HIIT class every Thursday night at 7:30. Your first class is free for the month of June and every class after that is only $10. You can also join us for our Cardio Dance Party on the 24th of June which will integrate HIIT into some super fun dance routines. Register at phiawomenscenter.com

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Special Summer Offers at Phia

Now your first fitness class at Phia Women’s Center is FREE. Get a second class free when you purchase a 4 class punch card or 5 class ZUMBA punch card. Classes are only $10.

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About Phia Women’s Center: 

Phia stands for the Greek word Sophia, meaning feminine wisdom. Our center provides a place for women to come and share their wisdom, experiences, and aspirations with each other. Phia Women’s Center strives to bring women together to support each other in their journey to health, wellness, empowerment, and understanding. Phia is a space for women from all fitness levels, all ages, all body types, all backgrounds to come together, learn from each other, and be well. We offer fitness classes, massage, groups, workshops, and fun events. Take a look at our fitness class schedule:

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Find out more information at phiawomenscenter.com

Don’t forget about our Cardio Dance Party on June 24th! Our incredible DJ Lara Jardullo will be spinning some awesome beats!

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Classes & Events At Phia Women’s Center

It’s the perfect time of year to start a fitness journey. Our classes are for all levels of fitness. Our instructors offer modified movements as well as advanced options in all of our classes. Beach season is right around the corner!

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We are currently offering a 5 class punch card for our Zumba classes for only $50 with a sixth class for FREE. You can pay for a card on our website or at your first class.
More information at phiawomenscenter.com

Coming up at Phia:

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Kitten yoga $20 Saturday May 27th from 2:30 – 4:00
Get tickets at www.phiawomenscenter.com/events/

Phia will also have a table at the 4th Annual Strawberry Festival. We will be offering special deals and will have a fun kid’s activity. Find more information here:
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