FitWithin Hot Yoga + Fitness Studio
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What we Offer

Reduce Stress. Improve your Health. Feel Great.

FitWithin offers wellness + weight loss with unique + dynamic yoga, hot yoga + fitness classes — like YogaBack, Buti®Yoga, PiYO®Live, PilatesFit, Flex+Flow with Weights, + much more. See all our classes + descriptions. Below is a list of various services + practices used by FitWithin. Visit our private sessions page to see what group parties we offer! Simply click one of the subject headings to reveal more about that topic. Click here to view our prices + policies.

See more of what we offer, such as our holistic nutrition plans with Sarah, or yoga products from love my mat + more!

Give the Gift of Healing and Reflexology - Hot Yoga + Reflexology Gift Cards Available

Give the gift of energy, movement + transformation! Purchase our "$40 for 30 days of unlimited classes!" or any one of our class pass/membership options from our online store as a gift card. Click here to purchase a gift card on Mindbody or contact Marlene to process one for you at the studio.

Also come by the studio to purchase a Reflexology Gift Certificate! Great for families, friends, and loved ones. Gift certificate valued for a 1 hour reflexology session.


FitWithin uses doTERRA® oils for different healing + therapeutic benefits in our diffusers at our studio space. We also offer workshops to help people learn how to use doTERRA® essential oils for all different purposes: from household products to sleeping, or even weights loss!

Click here to read more or buy oils on FitWithin's doTERRA® page.

Be sure to sign up to our FitWithin Newsletters, and be the first to find out when we have our doTERRA® Pure Essential Oils Workshops!

These naturally occurring, volatile aromatic compounds are found in the seeds, bark, stems, roots, flowers, and other parts of plants. Essential oils provide plants with protection against environmental threats and play a role in plant pollination. In addition to their intrinsic benefits to plants and being beautifully fragrant to people, essential oils have long been used for food preparation, beauty treatment, and health-care practices.

Essential oils are used for a very wide range of emotional and physical wellness applications. They can be used a single oil at a time or in complex blends in one of three methods:

Aromatic: Certain diffused essential oils can stimulate, calm, or soothe. Diffusing can purify the air of odors.

Topical: Essential oils are easily absorbed by the skin and can be safely applied topically.

Internal: Certain essential oils have culinary history + can be used as dietary supplements for targeted wellness.

doTERRA logo
doTERRA certified
Salute the Sun

FitWithin uses Salute the Sun to offer a superior heated yoga experience! Their infrared heating systems offer a range of benefits for our yoga + fitness clients. Increase flexibility, circulation, and pain relief in our heated yoga classes, without fear of overheating. How Does Heated Infrared Yoga Benefit Us? Yoga offers physical + spiritual benefits that lead to overall harmony + well-being. Hot Yoga specifically, offers the following benefits:

1. Detoxification. Hot yoga incorporates a sequence of postures with specific alignment + timing, in a room heated to approximately 38°C. This produces a detoxifying sweat, which flushes toxins through the skin. Remember to drink plenty of water throughout the day, and after a hot yoga class.

2. Develops Strength + Flexibility. The heat allows you to warm up muscles, stretch, and move more safely into postures. Ideal for those who want to develop strength, agility, flexibility, + tone, while receiving a mild-moderate cardiovascular workout. The postures strengthen core muscles, helping to prevent and relieve back problems, and other chronic pain/sports-related injuries.

3. Relaxes Mind + Improves Breathing. Heat helps the body relax + aids in focusing the mind, leading to better mental concentration. Finishing a sequence takes a great deal of focus; you’re testing strength + balance limits. The steady deep breathing in hot yoga helps relieve stress + anxiety, improves lung function, + lowers the level of the stress hormone, cortisol.

4. Stimulates Metabolism + Increases Body Awareness. The postures stimulate the thyroid gland, which produces hormones that regulate metabolism. These postures increase blood circulation + movement of oxygen to cells, helping improve metabolic + bowel functions. As you improve your alignment through small, subtle movements, you’ll gain more self-confidence + awareness of your own body.

5. Health Benefits. Promotes weight loss; appetite control; improves posture, coordination, + balance; decreases headaches; aids in proper digestion; reduces heart irregularities; helps with anxiety; improves your patience + compassion; increases range of movement + energy; + fosters spiritual growth.

Orange, Purple, and Blue Suns

When browsing our yoga + fitness classes, look for the suns to see their level of heat. An orange sun means the class is fully heated, a purple sun means warm, + a blue sun means it is not heated.


HIIT is a superior method for fat loss, compared to lower intensity steady training. It's more time effective in expending energy, and more efficient at fat burning based on energy expenditure. Major goals of most endurance exercises are to improve cardiovascular, metabolic, and skeletal-muscle function in the body. For years, continuous aerobic exercise (treadmills) has been the chosen method. But HIIT leads to similar and — in some cases — better improvements in less time!

Incorporating HIIT, with appropriate intensity and frequency into your cardiovascular training, gives you a time-efficient way to reach goals. Incorporating a balance of aerobics and HIIT programs is the “win-win” approach for successful cardiovascular exercise. Go HIIT with FitWithin’s HIIT yoga classes.

Foot Reflexology

Reflexology manipulates the body’s reflexes to signal a response in the nervous system, which relates to every part in the body. In turn this process removes stress, bringing the body back to a state of balance known as homeostasis (equilibrium). FitWithin unleashes the natural ability to produce + release our own body’s stress through the art of reflexology. Marlene is a registered certified reflexologist with the OCR. Reflexology can create a happy + healthier you by creating a state of balance + harmony!

Benefits of Reflexology: Encourages the body to heal disorders; relieves mental, physical, + emotional effects of stress; improves immune system; relieves pain; helps circulation; improves nerve stimulation; promotes deep state of relaxation; eliminates waste products clearing toxins; improves bodily functions; assists post-operative recovery by decreasing pain + increasing healing; helps with self awareness; + connects the mind + body!

Minimize Physical Symptoms: Digestive disorders; backache + neck pain; headaches; sciatica; constipation; allergies; arthritis; tinnitus; skin disorders; heart problems; high blood pressure; anemia; low energy; bladder + kidney problems; diabetes; insomnia; anxiety + depression; + weight loss.

FAQ: How often? For maximum relief 3-5 sessions once a week. To maintain good health, every 2 weeks thereafter for a month. Is it a massage? No. It works specific reflex points to relieve stress + pain. How does it feel? Fully relaxing, as if your body has been relieved. There can be tingling + warmth in related parts due to increased blood circulation. How long does it last? 4 minutes, 4 hours, or forever... the length of time varies. The endorphins are temporary, but every session the body can have longer periods of relief. Is it a medical treatment? No. Reflexology is a form of stress management. If the cause can be eliminated, then most of the symptoms should be gone.

E-mail Marlene to request a reflexology session! A one hour session including an aromatic foot bath is $60 including HST. You may purchase your session HERE through our online store by Visa or MasterCard (cash/cheque are accepted). Address: 1675 Upper Gage Ave (Unit 20), Hamilton ON, L8W 3R7.

PiYO Live

POUND® is 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®). Created by Kirsten Potenza and Cristina Peerenboom, music enthusiasts, drummers, and fitness experts, POUND® was designed to transform drumming into an incredibly effective way of working out. POUND® is accessible to all fitness levels. The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.

THE BENEFITS: Rhythm, timing, coordination, speed, agility, endurance, and musicality drastically improve. » Adding the core-engaging element of drumming to dynamic, full-body movements increases caloric burn, improves precision and thoroughly targets all the large and supporting muscle groups in the body. Burn up to 900+ calories per hour, strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique – all while rocking out to your favorite music!

POUND®. Rockout. Workout. See yoga classes + schedule.

PiYO Live

No weights. No jumps. Just hardcore results. There’s nothing else like it. Ready to get drenched in strength? Pilates + Yoga + nonstop movement! PiYO® Live combines the muscle-sculpting, core-firming benefits of Pilates with the strength + flexibility of flowing yoga movements. You'll use your body weight to perform a series of continuous, targeted moves to define every single muscle, big and small. See yoga classes + schedule.

Karma Yoga

Karma yoga is the path of selfless service. It involves supporting + giving back to others, without regard or attachment to personal gain. Our Karma Yoga class will be a different style of practice every time to suit all levels. A new teacher may be introduced + geared towards their style of yoga. This class allows you to still reserve your spot online. Please bring a cash donation. It is appreciated for our featured cause. This class may not be used with any other class pass, drop in rate, 30 days for $40.00, or any of our auto renew memberships. Look for it in our class schedule.

© 2016-2018 / Website by Jessica Oddi


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