Classes + Schedule
Yoga + Fitness. Class Schedule. Descriptions + FAQs.
First time members get 30 days for $40 + HST of unlimited classes (all classes except Karma Yoga included). Click the button below to take advantage of this offer! View our prices + policies.Join Now + Redeem
Space is Limited. Sign up to reserve your spot! If you are unable to make a class, cancel online at least 1 hour prior to start time. Refunds are not given once signed up. Classes are non transferable + non refundable. Visit the join with mindbody page for information on registration, membership options, prices/policies, and guidelines for new students.
* If you are viewing the schedule on a mobile device + cannot see the sign up buttons next to a class, swipe over it to the left.
FitWithin Hot Yoga + Fitness Studio is located inside Eastmount Chiropractic + Wellness Centre: 1447 Upper Ottawa Units 5+6, Hamilton ON, L8W 3J6. Contact us by phone 905 979 2628 or e-mail firstname.lastname@example.org.
Click on the FitWithin Class Descriptions or Yoga + Fitness FAQs headings below to reveal more!
FitWithin classes are unique. We combine yoga with strength training + heart pumping moves! Adding strength training just twice weekly has been proven to: lose weight, prevent obesity + reduce muscle loss; increase bone density + muscle mass; raise metabolism; + improve sports performance. Yoga increases flexibility + also: digestion; performance; mental focus; longevity; endurance; strength; assists in injury prevention; + peace of mind + sleep.
Classes with a are fully heated. Classes with a are warm. Classes with a are not heated * please note our non-heated classes may still feel slightly warm due to the warmth in the studio from previous classes, an over-all warmer setting in our studio is to be expected. See Heated Infrared Yoga under what we offer for more detail. See our list of available classes:
Beginner class for those recently starting or experiencing yoga for the first time. This practice introduces breathing techniques known as pranayama + traditional postures known as asanas, while standing, seated + lying down. A guided relaxation meditation for overall stress relief + promoting harmony + balance within YOU!
This innovative + traditional form of fitness takes you through an invigorating mind-body workout. It engages deep abdominal muscles, fortifies the spine + improves posture; achieving a longer, leaner + confident you. You’ll feel refreshed, revitalized, + ready to take on the challenges of everyday living. Free Weights added to challenge the body.
YogaCore will strengthen the entire core! Keep your back strong + your abdominals engaged through this practice of yoga. Tighten + tone your body. Standing, balancing, seated + lying down postures will help bring balance to the body + sharpen the mind!
Flex + Flow
The ultimate mind body workout from the creator of YogaFit®! Repetitive flows + longer holding flexes work our muscles. Isometric contractions + strong pulsing moves create strength + mental focus. Learn to work your body + mind in a unique way. Create a strong core center + develop muscle strength! A great overall body toner. All levels welcome. Modification poses demonstrated to help build your foundation!
Flex + Flow with Weights
Become flexible, strong + relaxed, in just one hour! Repetitive flows + longer holding flexes to work our muscles. We add light to heavier weights to challenge the body with strength training moves + yoga poses! These Isometric contractions + strong pulsing moves create strength and mental focus. All levels welcome. Modification poses demonstrated to help build your foundation.
YogaFit® practice for everyone + everyBODY. Learn safe/effective warm up/cool down phases, as you move through a Hatha based practice. Create/bulid a strong core. Reduce joint/muscle/back pain, stress, improve sleep. Includes basic breathing practices + standing/sitting/lying postures. Assisted postures with props (blocks/straps) may be used. Gentle yoga for all levels. Balance the week with this restorative practice of yin/yang. Builds strength, increases flexibility/balance, + improves respiratory/circulation/digestive functions.
Yoga HIIT 30
Designed for those looking for a quick, effective workout. HIIT training (High Intensity Interval Training) is a vinyasa (moves linked together) flow using yoga moves in a quick + intense way or through traditional HIIT training moves. If you want to get in a quick workout that includes yoga + cardiovascular benefits, fat loss + lean muscle, then this is for you! Compliment this class with YogaFlex30 for an ultimate and challenging workout!
Yoga Flex 30
Only 30 mins of Yoga with weights to build strength through weight training, body weight training, plyometrics, + any other strength based practice that the teacher is experienced in. Become stronger in Your Vinyasa Flows + all other strength based classes with the essence of yoga!
Detox the body, resulting in a feeling of lightness + clarity. With the infrared heat you cleanse the body’s toxins to aid its ability to lose weight + maximize metabolisms naturally. This sequence is designed to make you sweat as you build strength + twist it out. Massage internal organs, tone the body, + shed weight with this mindful yoga flow for detoxification + digestion! A great way to near the week’s end.
POUND® Fit + Bliss
Fit+Bliss is now replaced with POUND® Fit+Bliss, our amazing 30min cardio jam session. POUND® is a full-body drumming work out combining cardio, conditioning, + strength training with yoga + pilates-inspired movements, using lightly weighted excerise drumsticks (Ripstix®). Fit is combined with 15min of yoga bliss. Cool down with our 15min yoga session + a little bit of Savasana!
POUND®. Rockout. Workout.
A full-body drumming workout that uniquely combines cardio, conditioning, and strength training with yoga and pilates-inspired movements using lightly weighted exercise drumsticks (Ripstix®). Drum your way to a leaner, slimmer physique – all while rocking out to your favorite music! Read more on what we offer.
Make a power move, experience a PiYO®Live class! Unleash your power with Pilates + yoga + nonstop movement. You’ll sweat, stretch, + strengthen, all in one workout. Define exactly how you want to look + feel. No weights. No bulk. Just hardcore results. What will you do with all that power? Read more on what we offer.
Yoga Fix 45
Yoga Fix benefits men + women of all physiques from competitive bodybuilders to seniors! Get your Yoga Fix in 45 minutes! Includes your sun salutations, unique combinations of asanas (postures) in a vinyasa style (flow). Feel re-energized. Restored, renewed, + rejuvenated every time! You’ll love it!
Wonderful Class! Both Yin and Restorative forms of yoga asana are slow-paced. They enable you to move slowly and focus on a few different poses for the entire 60 minutes of class. Both forms of practice calm the mind and nervous system, enable you to turn inward, and focus on the breath.
Yang Yin Flow
Yang Yin means, first warming up your internal heat through an active practice + then easing into deep yin stretches for the second half of practice. This will allow your muscles to be more supple + the mind/body kinks worked out, resulting in a meditative state of mind for the second part of the practice. Feel refreshed, energized + peaceful.
This Class will consist of tennis balls as therapy balls, foam rollers, + the Coregeous Ball (Blow up inflatable ball) for Deep Belly + Heart Release + blocks to release stress + tension. These techniques will help manipulate the muscles + fascia. Please Note we do not diagnose. We offer techniques to self-massage. Please see a professional to diagnose or treat conditions.
KARMA IS BACK! The path of selfless service involving supporting + giving back to others, without personal gain. This class will be different yoga practice styles every time to suit all levels. A new teacher may be introduced. You can still reserve your spot online. Please bring a cash donation for our featured causes. This class may not be used with any class passes, drop in rates, 30 days for $40.00, or our auto renew memberships.
AM SUN Stretch, Unwind, Nurture. Get ready to stretch, unwind, + nurture your mind, body + spirit! This is for everyone who is interested in rejuvenation, restoration + healing. SUN yoga will help restore your immune system back to better health.
Lift it up, tighten + tone glutes, + get ready to re-do your rear view with Creator + founder Beth Shaw of YogaFit®! We add a small weighted Core Ball to traditional flowing yoga poses to deeply define your inner/outer thighs, hips, glutes, + body! Tighter butt, thighs + abs. Stronger core center. Improve posture. Relieves lower back stress. Enhances your Yoga practice. Tones entire spine. Rejuvenates your energy level!
Join 1x/month for a powerful vinyasa flow class, moving through sequences that includes various arm balances + inversions. The experienced instructor will give verbal + physical pose adjustments throughout the class. YogaStrong will also include more advanced transitions. Some yoga experience is recommended before joining this class. A great way to build in your regular classes, + start to introduce these advanced but beneficial poses!
Private Yoga / Fitness Sessions
Private yoga + personal training for the perfect balance of strength, flexibility + stress relieving techniques, to suit your needs. Marlene will provide a consultation with a wellness questionnaire, to make the best program for your individual needs. View our private sessions page for more information.
Corporate Wellness Outside Studio
We also offer outside yoga sessions for groups of 5 people minimum. View our private sessions page for more information. Please note prices may vary depending on the location + amount of time you wish the group class to be.
I’m new to Yoga, how do I start?
We encourage you to sign up for our beginner YogaNew. This will help build your foundation through yoga breathing (Pranayama), posture (Asanas), + meditation (Dyhana) practices. You can start with some of our gentler classes like YogaBack + SUNYoga, Chakra/YinFlow or a regular class like Flex+Flow.
What if I’m not flexible?
Then you need yoga even more! Yoga is not only about flexibility, it is a scientific system to optimize your strength, stamina, flexibility, endurance, consistency, regularity, calmness, balance + peace of mind. Yoga works on all levels: physical, emotional, mental + spiritual. You will be amazed to discover the positive changes regular yoga practice brings to your body + mind.
Do I need a yoga mat?
FitWithin encourages you to have + bring your own personal mat, for hygienic reasons. Its also your personal space + sanctuary. We have some natural rubber mats that you can borrow, with no harmful chemicals + PVC, biodegradable, do not pollute the earth, + are slip-resistant. If you need guidance on how/where to purchase a mat, email email@example.com and we will be happy to help!
What should I wear?
Wear comfortable clothing that allows you to bend + stretch freely. Shorts, tights, sweat pants, t-shirts, sports tanks etc.. are all appropriate gear for practice. Yoga is practiced bare foot.
What is your refund policy?
Refer to your Mindbody account for purchase expirations. Class passes are not refundable. All monthly memberships have an expiration date + are non transferable + non refundable. A 1 month introductory unlimited pass expires 1 month after the date of purchase. Class passes are for drop in classes only, not workshops. If you are a monthly member on a 1 year $99 auto renew you receive 15% off workshops. Pre-payment in full is required when registering for a pre-registered class or workshop. Refunds for cancellations are given up to 1 week prior to the start date of a workshop. No refunds are given for cancellations less than 2 days ahead of the start of a workshop. No refunds or credit are given after the workshop starts. If classes are missed there are no make-up classes. Once you reserve your class time you are responsible for that sign up. If you are a no-show you lose the class off your pass. Should FitWithin cancel a workshop, a full credit or refund will be issued.
Where can I park at the Studio?
There is a parking lot in front of the studio facing Upper Ottawa. There is ample parking but give yourself enough time to arrive. Please be mindful of other services going on + quiet is encouraged. Come in to Eastmount Chiropractic + Wellness Center + continue down the hallway towards the FitWithin door. Upon arriving please remove your shoes + you will be directed to the change room to place your things. Please leave your valuables at home or somewhere else as we are not responsible for lost or stolen items.
Can I just drop in for a yoga or fitness class?
Yes you can. Please sign up online before entering the studio. We have yoga + fitness classes everyday. For Workshops, you will need to pre-register. Drop ins for workshops are welcome if space permits.
What are the most athletic + active classes?
Flex+Flow, Flex+Flow with Weights, YogaNew, YogaCore, YogaHIIT, Buti®Yoga, HotButi®Core45, PiYO®Live, PiltatesFit + PilatesFitFix45. Our classes have varying levels of intensity. Suitable for all levels. Modifications are shown. Be a part of this dynamic yoga + fitness fusion!
What are the gentle classes?
SUNYoga (stretch, unwind, nuture), YogaBack + Chakra/YinFlow are a very gentle pace, but suitable for all levels looking for a restorative practice. These classes are encouraged, especially if you suffer with pain + are extremely active. This will improve your recovery time + overall health + well-being.
What are FitWithin workshops?
A workshop is a pre-registered course + usually consists of a few hours or sessions. You need to register + pay in advance for workshops. Some will sell out, so we recommend signing up early. Class passes are not applicable to workshops. You can pre-register by paying online or in person at the studio. You may drop in for a workshop if space permits.
How do I choose a style of yoga to practice?
Most of us find a style of yoga which in time, we tend to identify with and relate to. The best way to discover the style of yoga which works best for you is to try as many different styles + then decide. Taking different styles of yoga during the week is also a great way to practice. Sign up for the 1st time offer of $40 for 30 days. Your body + mind are constantly evolving + changing with the frenetic pace of daily life. It is perfectly normal + beneficial to vary the kind of yoga you practice.
Do you have showers, lockers + change rooms?
Change rooms are available + have storage areas for your use. You can touch-up after class in our change room or use the two washrooms available in the Eastmount Chiropractic + Wellness Centre outside the studio door. There are no showers in our facility.
What if I have an injury or physical condition?
Please ask your doctor if you can practice yoga or fitness based classes. Let the teacher know if you have an injury or physical condition that may affect your practice. The teacher will explain the modification of the poses that would be accessible to you, so that you can get the most benefits from your practice. During class, follow your instincts + common sense. If a certain pose doesn’t feel right, don’t do it.
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