Class Descriptions

About FitClass with Helen (FC): FC with Helen is smaller group personal training. It’s an effective, 1-hour TOTAL BODY class formatted to keep you working in your target heart rate zone so you burn fat and tone muscle. I provide PERSONAL attention, motivation and professional guidance to help you reach your individual fitness goals.

FC with Helen is a fun, challenging, fast-paced interval format class that incorporates techniques from some of today’s popular workouts. In FC with Helen you will NEVER DO THE SAME ROUTINE TWICE. Your body will experience constant muscle confusion so you won’t plateau – and you don’t become bored with the same old, same old routine! An ever-expanding variety of formats include cardio, strength, core and flexibility. A blend of bootcamp drills, plyometrics, kickboxing, pilates and yoga are included to keep your body “confused” about what will come next.

FitClass with Helen is appropriate for all fitness levels. Most FC with Helen classes are high intensity (HIIT)*. Not everyone can perform exercises at the same level. Modifications and/or alternate exercises are provided to lower the intensity so you will work at a level appropriate for you. It’s very important that beginners to exercise work at a much lower intensity and slower pace. For absolute beginners, I suggest starting with 1/2 classes.
*High Intensity exercise (HIIT) should be performed 2-3 times per week. Monday and Wednesday FitClasses are designed to be a lower level intensity, while still providing a challenging workout.

So, whether you’re a novice just starting out or you’re an old pro looking for a new challenge, I promise FC with Helen will meet your fitness needs and exceed your expectations!

Tabatas (TAB) An hour of Tabatas – talk about intense! The TAB format is 8 interval sets: 20 seconds of intense work followed by 10 seconds of active recovery (marching, side step, jumping rope). If you push yourself to your MAX you can burn up to 1000 calories!* I offer modifications to lower the impact and intensity; even when modifying the exercises most people will burn between 500-850 calories!
*Calorie-burn varies and is dependent on an individuals fitness level and the level of intensity performing the exercises.

Cardio Kickboxing (CK) (Some kickboxing is regularly incorporated into FitClass).
Kick and punch your frustrations away! CK combines elements of boxing and aerobics to provide overall conditioning and toning. Traditional exercises such as jumping jacks are blended with punching and kicking combinations. Light weights (no more than 3-5 lbs) can be used to incorporate a bit more intensity.

Mat Power Pilates (PP) A low impact, challenging workout with a focus on core strength and flexibility. Your core (upper/lower and oblique abdominals, low back and hip flexors) is the power house of your body, “put to test” in virtually every move you make throughout your day. PP with Helen is a “fusion” class, blending light weights and body weight strength movements with basic yoga and traditional Pilates exercises. It’s great for everyone – especially those of you with knee or back issues who seek a challenging workout with low impact.

Stations (Stations have no set schedule. I randomly incorporate them into FitClass). Circuit Training at it’s best – no machines required! Stations are setup using aerobic steps, medicine balls, kettle bells, dumbbells, stability and BOSU balls.  You will travel around the circuit alternating between strength and cardiovascular exercises in this fun, interval format class.

STRENGTH A variety of resistance workouts are offered to challenge your muscle strength and endurance. Increased muscle not only enhances your body composition and shape, it also increases your calorie burn at rest – like when you’re sleeping or on the couch. FC “strength” with Helen moves at a fast pace with minimal breaks (super-sets) so you will enjoy the benefit of a mild cardiovascular effect – burning a few more calories during the class too!
 and a variety of other techniques are incorporated into strength classes as well as FitClass strength segments. They include alternating contractions, pulses, isometric holds and half to full range of motion movements to effectively sculpt long, lean muscles.
Triple Drop Sets  Start as heavy as you can with good form. Work each muscle group to failure (meaning loss of form, not forced reps) three times to stimulate increased muscle mass.
Reverse Drop Sets  Start with a lighter weight. Choose your rep range : 4-6, 8-10, 12-15. Perform three to four sets and increase your weight with each set.
Set up a complimentary consultation and fitness evaluation today.
Call 585-360-3185 or email me at:

FitClass Studio
Canalworks, 1000 Turk Hill Road, Building 8 – Dock 2
Fairport, New York 14450