Cardio Dance Party at Phia

woman exercising fitness zumba dancing silhouette

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

Dance Party Flyer

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!

Group Fitness 5-17

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:

Kitten Yoga Graphic

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:
The Bridge Cape Ann

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Kitten Yoga

Kitten Yoga Flyer

Phia Women’s Center and Cape Ann Animal Aid are partnering to bring this fabulously fuzzy event to Gloucester. Come meet lovable shelter kittens and enjoy fun raffles and give aways. Half of the proceeds will be donated to Cape Ann Animal Aid.

2:30 – Meet and greet with kittens
3:00 – 4:00 Forrest yoga class with fuzzy feline assistants

Only 20 spots available! Register and find more information at phiawomenscenter.com

Exercise: How to Achieve Your Goals in 2017

Your Bridge to Health; Promoting Optimal Wellness for Mind, Body and Spirit

Your Bridge to Health; Promoting Optimal Wellness for Mind, Body and Spirit

It’s January, and Attendance at the Fitness Centers High. After the holidays, attendance at fitness centers increases as people focus on healthy New Year’s Resolutions and try to work off excess pounds and inches from holiday festivities. But, after the 1st month of the year, motivation tends to slide and attendance tends to drop off.

So What Can You Do?

  1. Set goals.  Make a plan with a short-term goal in mind. This can make it easier to achieve your desired results. Start with a goal for ‘today,’ then ‘this week,” this month.’ Goals should be short-term, realistic and attainable.

What are Your Goals for Exercise in 2017? 

2.  Keep At It – With repetition, the healthy steps you are taking become your new positive, healthy habits. 

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“It Takes 21 Days to Change a Habit.” How often have you heard this saying?  Actually, there is no scientific evidence that supports this old adage and it is now considered a myth. A study in 2009 showed that when we want to develop a relatively simple habit like eating a piece of fruit or taking a 10 minute walk daily, it could take anywhere from 18 – 254 days of daily repetitions for the behavior to become a habit, with the average about 66 days. The simpler the task, like “drinking water every day” the easier for the task to be automatic.

The study concluded that “performing the behavior more consistently was associated with better model fit.” Also, that “missing one opportunity to perform the behavior did not negatively affect the habit formation process.” Simply put, repetition of a behavior in a consistent manner increases the likelihood of that behavior becoming your new norm. 

      3. Get Support to Help You Stay on Track.

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