Barre classes follow a series of low impact movements that target and fatigue all major muscle groups to shape, tone, strengthen and lift; followed by an elongating recovery period. All fitness levels welcome, no dancing required!
FHIIT Cardio HIIT
This 30 minute High Intensity Interval Training (HIIT) is short, intense, bursts of physical activity, paired with intervals of quick rests. Our HIIT workouts are very effective at fat burning, fantastic for reshaping and firming the butt and thighs, and toning the abs. Great for all levels to get an extra calorie burn.
TRX aka suspension training uses 2 straps that allow the user to work against gravity and own body weight while focusing on form. This class is amazing for all fitness levels in order to build muscle, increase flexibility, target the core and scorch calories. No experience necessary!
This is a fusion class designed to give clients a MIX of all formats offered at the studio! This ever changing, variety class delivers a total body workout incorporating methods of barre, TRX, strength, cardio, trampoline and flexibility. You never know what you will get in MIX, but you do know that you Will Get a Great Total Body Workout! Must sign up for class.
PiYo is inspired by Yoga, Pilates and cardio/ploymetrics. We combine all formats to create a flow of movement that is intense yet low impact. All fitness levels welcome! Get ready for a sweat and stretch! Bring your own yoga mat or I have some for sale $18 at the studio.
BOUNCE classes are trampoline fitness or rebounding classes. All clients have their own trampoline to use during class. Trampoline fitness is not only FUN but has so many health benefits. Rebounding is excellent for everyone of all fitness levels. Trampoline fitness is low impact and great for joints. Increase balance, stabilize and strengthen joints and muscles. improve lymphatic function. detoxify body and cells, improve immunity, reduce cellulite! 25 minutes on the rebounder is equal to the health benefits of a 50 minute run!!!!! Classes may use weights or bands to add additional fitness benefits. Join Syracuse's only trampoline fitness studio. MUST SIGN UP FOR YOUR SPOT.
Dowtown? Where Do I Park?
After your easy commute in from on/off highway...NO need to worry, parking is very easy and accessible on Erie Blvd West (entrance door to studio) and West Water Street. 6am-9am: Free parking and streets are Wide Open! (Erie Blvd W. and W.Water St.); 9am-4pm: Metered parking and the traffic is very minimal. Plenty of spots!; 4pm-on: FREE parking on both sides (Erie Blvd W. and W.Water St.); If you live or work downtown....walk, run or hop to burn some extra calories!
Do I Need Prior Dance or Fitness Experience?
NO, NO, and NO! You do not need to know how to dance or have any prior experience with any of the fitness classes that we offer. Our experienced instructors will lead you through an entire class with modifications, verbal cues, hands on corrections so that everyone can get the most out of the class. Our classes are designed for everyone on every fitness level. If you feel as if you would benefit from a one on one session to become more familiar with positions and form, we will be happy to assist.
What Should I Wear?
We want you to be comfortable, but because our classes are based on alignment and form, we recommend breathable, stretchy sport clothing that allows you to see the contours of your body. Baggy clothes tend to restrict movement, interfere with equipment and inhibit visual lines. Layers can be good when we start to heat up or cool down the body. As for your feet, move on to the next question!!!
What If I am Late?
We do not allow clients to be more than 5 minutes late as it disrupts the other participants as well as the instructor. Arriving late does not give the client adequate time needed to warm up their body properly for exercise. We recommend that you are 15 minutes early to class to get changed, signed in, fill out the welcome form and get your equipment set up. If you know you are going to be only 5 minutes late, please try to call the studio so the instructor can get you set up with mat, weights etc. If you foresee you are going to be more than 5 minutes late, please make sure to cancel your registration on Mindbody and we will be happy to reschedule.
Are There Showers?
Yes, We Do! This is a full service fitness studio designed with the busy lives in mind! We have 2 showers (possibly 3 if there is a need), private dressing rooms and and 2 toilet facilities to accommodate our clients. We want you to be able to get in for a great workout and on your way to conquer your day feeling accomplished and fresh! Please carry in and carry out your towels and personal toiletries. We have hair dryers for use.
Cancellation - No Show Policies
I know, I know, life happens and I try my best to accommodate cancellations. I have a full schedule to fit everyone's crazy lifestyles in. With that said, please be courteous and cancel out of any class that you cannot attend so someone else has time to arrive on time if they are on the wait-list. If you do not cancel out or no show, I will charge $15 for a missed class or deduct from your class passes. Please contact me directly text. messenger, or email if you cannot cancel in time. 6:30am classes: must cancel by 9:30pm the night prior. All other classes, must cancel 1 hour before class time.
Package Expiration Date Policies
Yes! All packages have expiration dates on them from date of purchase. WHY? I promote healthy habits and motivate you to implement regular exercise in your daily schedules. If you buy a package, I am here to keep you accountable and committed. If you have medical, personal, or financial issues, please contact me directly and we can devise a plan that best suits both parties. Different packages/deals/special offers etc. have varied expiration dates. All expiration dates are additionally noted in Mindbody upon purchase and on the receipt of all purchases.
What Should I Wear on My Feet?
Grip Socks: What and Why?
Grip socks are mandatory for Barre, Yoga optional for TRX
They are socks with grips/treads on the bottom so you do not slip.
Why? For hygienic purposes. To protect your feet and our mats. To prevent you from slipping, falling and getting hurt.
You can buy them at the store, online or we sell them at the studio. $12 to buy, $5 to borrow.
If you have your own mat for Yoga, grip socks are optional.
No Outdoor Shoes Please!
Please NO outdoor shoes allowed in studio. (heels, boots, sneakers, dress shoes etc)
When you enter, please remove shoes immediately especially in the winter and wet seasons as we are usually walking around in socks! Nobody likes wet socks!
NO outdoor shoes are allowed in the studio.
TRX and HIIT classes: Indoor sneakers that are clean and dry are allowed in the studio.
Theresa is the owner of FHIIT Barre and Bodyworks and she cannot wait to see you in class. The last 15 years of her career she has spent in the fitness industry in marketing and sales and most importantly, fulfilling her passion of instructing various fitness classes throughout the Syracuse community. Theresa is very experienced in teaching various formats of fitness as well as serving different populations and fitness levels. She enjoys evolving with the industry and continuing her education. It has always been her life long passion to have her own studio and provide her clients a wholesome place where they can achieve their goals. Theresa is Exhale Barre Certified, Barre Intensity Certified, PiYo Certified, TRX Certified instructor, Certified Zumba instructor and a Certified Personal Trainer. Come get FHIIT with her!
Dawn is a former nurse and a full time mother of 2. She has been practicing barre for the last 3 years and has taken her love of fitness to the next level. She has been training and practicing diligently and the hard work has paid off. She recently attended an instructor certification training for both Barre Intensity and PiYo. Make sure to check out her classes!
Open for classes, please view the schedule for specific times.
At FHIIT we believe that variety works best to challenge and engage both body and mind! Our studio offers an array of classes that run daily to test your entire body in different ways. We host 1 hour classes that will focus the mind, challenge the muscles and increase heart rate in order to leave you feeling accomplished. Our classes are fun and challenging for everyone, yet we offer modifications to all who enter our studio.