A comprehensive guide to women’s fitness and wellness teaches you how to use knowledge about your female body to exercise smarter, breathe deeper, boost your metabolism, strengthen your core and pelvic floor, and improve your endurance and performance. 

You will learn how to optimize your breathing pattern to increase oxygen delivery to your muscles and brain, how to adjust your exercise intensity and duration to match your hormonal cycle, how to prevent common injuries and imbalances that affect women, and how to burn more fat and build more muscle with effective workouts. 

Instructor: Carole Freeman

Location: Zoom link will be provided prior to class

Dates & Times: Mondays, 6 PM -7:30 PM from January 6th - February 3rd, 2025 

Cost: $85

Additional Class Topics and Details: 

Week 1 - Monday January 6th, 6:00 - 7:30pm
Why Fitness is Different for Women. Women are not just smaller, weaker versions of men. We’ll help you map  your own fitness course that considers your anatomy, physiology,  hormones and unique strengths. 

Week 2 - Monday January 13th, 6:00 - 7:30pm 
Improve Breathing capacity. Learn to adopt the habit of more functional breathing, reduce shortness of  breath on exertion and have more stamina.  

Week 3 - Monday January 20th, 6:00 - 7:30pm
Increasing Respiratory Muscle Strength and Endurance You will learn how to open those airways, take in more oxygen, strengthen  your diaphragm and have more energy and endurance to do those things  you want to do while reducing shortness of breath. 

Week 4 - Monday January 27th, 6:00 - 7:30pm
Women’s Hormones and Cardio. Build endurance, burn more fat reduce strain. Learn new guidelines about  when, and how, to train that consider your female body and brain. 

Week 5 - Monday February 3rd, 6:00 - 7:30pm
Core Strength Training for Spinal Stability. How to improve core strength, back and spinal stability. Improve balance,  coordination and the importance of optimal breathing with pelvic floor  function.

Barre Bootcamp is a low impact workout that will produce a big burn! Barre combines elements of strength training, Pilates/Yoga and dance. Small movements and many reps will help sculpt and tone muscles you didn’t even know you had! 

Instructor Jenna Chase was a ballet dancer from a young age and when she went to college she fell in love with group fitness classes. She loves how Barre Bootcamp can combine elements of ballet with strength training to give a powerful low impact, total body workout!

Recommended equipment that will be used in class includes: 
- A chair or countertop or something to hold onto
- Light hand weights (3lbs - 5lbs)
- Resistance bands
- Gliding disks (for hardwood floors - or socks or face cloth for carpet floors or use paper plate)
- A bender ball/pilates balls (or equivalent)

Instructor: Jenna Chase

Location: Online via download or Zoom

Dates & Times: Mondays, 6:15 AM - 7 AM 

Session 1 - Mondays, January 20th - March 3rd, 2025 at 6:15 AM - 7:00 AM (No class 2/17)

Session 2 - Mondays, March 10th - April 14th, 6:15 AM - 7:00 AM

Cost: $44

A brand new fitness class format that Jenna recently became certified in!  

Human Reformer Pilates is a way to harness the potential of your own body, using it as the ultimate reformer.  With just 1 resistance band, you can capture all the postural, core, and alignment challenges that reformer work is famous for– courtesy of Pilates mat programming that mirrors traditional reformer exercises. 

Equipment that will be used in class includes: 
- A yoga mat
- Flex Cord or 48” resistance band or something equivalent

Instructor: Jenna Chase

Location: Online via download or Zoom

Dates & Times: Wednesdays, 6:15 AM - 7 AM

Session 1 - January 22nd - March 5th, 2025 (No class 2/19)

Session 2 - March 12th - April 16th, 2025 

Cost: $44

Is your closet full of black-colored clothing? Would you like to learn what other colors look good on you? In this fun interactive class, you’ll be draped in a variety of colors to learn about warmer and cooler tones to determine what types of colors look best on you. You’ll also receive recommendations for eye shadows, blush and lipsticks for your coloring so you can put the two together to create a more vibrant you! 

Instructor: Candace Sanborn, owner of Radiant Image

Location: Scarborough High School

Dates & Times: Tuesday, February 4th, 2025 5:30 PM - 8 PM

Cost: $25

You could buy a $4 bottle of kombucha, or you could make your own for pennies. It's simply sweetened black or green tea with a culture added. We'll make a primary ferment in class. A secondary one will be demonstrated so you can make it at home once your primary has developed. We'll discuss kombucha's fascinating history, troubleshooting, glassware and SCOBYs (provided). This hybrid class will include the microbiology and the ferment creation. 

Location: Zoom link, in-person address, materials list shared upon registration.  

Instructor: Emma Holder, Masters in Micro/Immuno, McGill '93. 

Dates & Times: Wednesday, October 2nd, 2025 at 6 PM - 7:15 PM 

Cost: $24 

Zoom or in-person

You’ll learn a basic tried and true sauerkraut recipe, technique and troubleshooting. Then we'll add different flavor principles: Fennel, Fresh ginger, Cumin, Fiery peppers, It’s your choice!

Local delicious cabbage makes ferments that last for months, and maintains flavor and nutrient content. You'll learn about the marvelous microorganisms that surround us, give us “terroir” and keep us healthy by replenishing our microbiomes. This hybrid class will include both microbiology and ferment creation.

Instructor: Emma Holder, Masters in Micro/Immuno, McGill '93. 

Location: Zoom link, in-person address, materials list shared upon registration.  

Dates & Times: Thursday, March 6th, 2025 at 6 PM - 7:15 PM

Cost: $24 

Zoom or in-person

Fermenting vegetables preserves them, and adds nutritional value and probiotics. It's so easy - you’ll be a master in no time, fermenting all the things. Basic fermentation techniques will be demonstrated, and then you can use it on pretty much any vegetable. This hybrid class (in-person and zoom) will include both microbiology basics, troubleshooting and ferment creation. Instructor Emma Holder, Masters in Micro/Immuno, McGill University. 

Instructor: Emma Holder, Masters in Micro/Immuno, McGill '93. 

Location: Zoom link, in-person address, materials list shared upon registration.  

Dates & Times: Thursday, March 13th, 2025 at 6 PM - 7:15 PM

Cost: $24 

Learn what looks good for your face shape! In this fun class, you’ll learn all about your face shape and receive tips for hairstyle dos and don’ts, as well as best glasses, clothing patterns and necklines for your features. Come on your own or grab a friend and learn some great tips that will help you look your best!

Instructor: Candace Sanborn, owner of Radiant Image

Location: Scarborough High School

Dates & Times: Tuesday, March 25th, 2025 at 5:30 PM - 8 PM

Cost: $25