calendar > well balance seminar

Well Balance Seminar

with Carrie Fiedor, Health & Nutrition Coach

Topic:  Mindful Eating 101


The Benefits: Rewire Your Brain To

What You Will Learn

calendar > healthy posture


The Healthy Posture Program with Althea Hondrogen is a four-week program designed to take you through a progression of corrective exercises to improve your posture.  If your find yourself slouching, battling uncomfortable work positions, low back pain or overall body fatigue, it’s likely that this has lead to compensation in posture.

With this program, you can expect to experience:


Join us on June 15, 2017 at 11:30 am for Introduction to Healthy Posture, a one-hour seminar during which Althea will cover:  1) who is a good candidate for the program, 2) what to expect and 3) sample exercises so you can get a feel for the program.

When: Thursdays, 11:30am – 12:30pm
Where: FLOW Studios, 2358 Pine Street, San Francisco
Price: $40 per person

Starting June 22, 2017 through July 13, 2017, we’ll be meeting once a week for four weeks.

When: Thursdays, 11:30am – 12:30pm
Where: FLOW Studios, 2358 Pine Street, San Francisco
Price: $225 per person


Registration is required for both the Introduction seminar and the 4-week Healthy Posture Program.  CLICK HERE to register.  Space is limited.

calendar > mindful

Is Your Mind Too Full?

The Mindfulness-Based Stress Reduction program, initially created by Jon Kabat-Zinn PhD* in 1979, helps those suffering from chronic physical and emotional pain and illnesses that western medicine is ill-equipped to deal with. Participants learn how to use their innate resources and abilities to respond more effectively to stress, pain and illness. MBSR has supported and empowered tens of thousands of people to-date.


The Benefits

Mindfulness has been scientifically proven to address an individual’s well being, chronic pain and medical conditions.  Here are just a few benefits:

Our Upcoming Course

The upcoming 8-week course takes place on Wednesdays, from 6:30pm-8:30pm, beginning February 22 through April 12, 2017, with a daylong session on Sunday, April 2nd 10am – 4pm.

Price:  $300

To Register:  Click Here

About The Instructor: Amy Hephner, MPH

Amy-Hephner-BlueAmy is a qualified Mindfulness-Based Stress Reduction (MBSR) instructor through the University of Massachusetts Center for Mindfulness.

She came to MBSR in 2006, seeking tools to assist with her health and well-being. The long hours at her computer and self-imposed demands of being a perfectionist were taking a toll. Amy suffered chronic low back pain from an assault in college, had sleep disturbances, her thyroid had given out 2 years prior from work stress which resulted in her gaining over 30 pounds in 3 months (leading to more body pain) and the final straw, she began suffering from new chronic neck and arm pain.

Amy dabbled with meditation in her 20s to help with sleep issues, but MBSR was different. The formal course gave her the means necessary to build a long term, sustainable mindfulness practice. She has experienced first-hand the benefits of decreased pain, increased coping mechanisms and a more positive outlook on life from her practice. She is proof meditation works!

Amy feels she is truly utilizing her Master’s in Public Health, two decades later, by sharing the gift of mindfulness with others.

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calendar > upcoming events

calendar > this week’s schedule


Class Descriptions

Hardcore Burn

A high intensity, no excuses full-body workout. We’ll be incorporating multi-joint exercises, interval training and functional movements to sculpt your body into a well-honed physique. We’ll also focus on hitting movements in every anatomical plane, while adding cardio bursts throughout the workout. If you’re ready to take your training to the next level, then this class is for you!

Pilates Fusion

This class includes exercises and poses to cultivate strength, stamina, stability and flexibility with particular attention paid to building tone in the deeper postural “core” muscles. These protect the spine against injury, support the internal organs and foster pelvic and spinal awareness to promote good posture. Equipment such as blocks, resistance bands, weights, fit balls and foam rollers may also be utilized to further enhance strength and balance.

H.I.I.T. (High Intensity Interval Training)

We’ll wake you up with a dynamic set of moves that prep you for 45 minutes of work/rest effort (using dumbbells, med balls, bodyweight, resistance tubing, and more). Rest is the single greatest determinant of exercise intensity, and it’s used strategically with strength and endurance exercises to produce the maximum amount of energy you can spend.

Pilates Mat

Performed on a mat, we’ll take you through a series of controlled movements that flow together to strengthen your core muscles and lengthen the tight muscles of your lower body.

Mindful Core

Learn to move with confidence, power and ease. In this class you will develop a strong core in order to build smart, functional movement in everyday life. Using a mindful approach that builds focus and increases connection to the body, this class helps prevent injuries and improve posture. How? We utilize a three-layer approach: Pilates exercises to build core awareness, stability and strength; Yoga to promote balance, flexibility and connection to breath; and Physical Therapeutics to learn how to work with old injuries and avoid new ones. This class complements and build on any sport or training you do regularly.

Tone & Sculpt

Progressive resistance is the key. We combine a wide variety of weight training exercises with cardio routines to give you an all- around basic workout. As you become stronger, you’ll also learn how to make each exercise more challenging. Ideal for those short on time.

Total Body Takeover

This one-hour class will work your upper body, lower body, and core utilizing different strength modalities. Expect to push, pull, lunge and squat-jump your way to a stronger, healthier you! Bring your sense of humor. Laughter is mandatory!


Day Passes

For those just visiting San Francisco, you can attend our group fitness and Pilates mat classes with one of our one-day or one-week passes.  These are available for purchase at the PHHC front desk and valid for 6 months from date of purchase, unless otherwise noted.