The most common mistake people make when they find a studio they love is doing too much of one thing. They find a class they like and take it every day. Or they take five different classes in five days and wonder why they're exhausted by Thursday. Building a week that works isn't about doing more — it's about doing the right things in the right order.
At Yoga House, you have heated yoga, non-heated yoga, Pilates, sculpt, mobility, strength training, and recovery work all available under one roof (and two doors down). Here's how to put it together.
THE PRINCIPLE: STRESS AND RECOVER
Every class falls into one of two categories: it stresses the body, or it helps the body recover. Heated classes, Fit Sculpt, Hot Fit Flow, and Fit Strength Training are stress. Slow Flow, FUNDAMENTAL MVMT, Foundation Training, and Mat Pilates are recovery-adjacent (lower demand, restorative benefit). A good week has both.
A rough ratio: two or three stress sessions for every one recovery session. More than that and you're accumulating fatigue faster than you're clearing it.
SAMPLE WEEKS
FOR BEGINNERS (3 DAYS/WEEK)
- — Monday: Slow Flow Yoga
- — Wednesday: Mat Pilates
- — Friday: FUNDAMENTAL MVMT or Slow Flow
Three classes. No heat yet. Focus on learning the movements, building the habit, and letting your body adapt. Add a fourth class in week three or four when it starts to feel easy.
FOR INTERMEDIATE (4–5 DAYS/WEEK)
- — Monday: Hot Fit Flow
- — Tuesday: Mat Pilates
- — Wednesday: Rest
- — Thursday: Fit Sculpt
- — Friday: FUNDAMENTAL MVMT
- — Saturday: Hot Power Yoga or Slow Flow
Two heated classes, two strength/Pilates classes, one mobility session. This is a well-rounded week that builds fitness without burning you out.
FOR ATHLETES (5–6 DAYS/WEEK)
- — Monday: Hot Fit Flow
- — Tuesday: Fit House Gym — Strength Training
- — Wednesday: Fit Sculpt
- — Thursday: FUNDAMENTAL MVMT
- — Friday: Hot Power Yoga
- — Saturday: Fit House Gym or Hot Fit Flow
- — Sunday: Slow Flow (active recovery)
High volume, but balanced. Two gym sessions, two heated yoga classes, one sculpt, one mobility, one recovery. This is a week that builds real fitness — but only if you're sleeping and eating to support it.
Consistency beats intensity every time. A week you can repeat for six months is worth more than a perfect week you can only do once.
HOW TO SEQUENCE YOUR CLASSES
Order matters. A few rules of thumb:
- — Don't do two heated classes back to back without a rest day between them
- — Put FUNDAMENTAL MVMT or Slow Flow after your hardest training days, not before
- — Fit Sculpt and Fit Strength Training shouldn't be on consecutive days — they both tax the same systems
- — Hot Pilates is more demanding than it looks. Treat it like a hard day
WHAT IF YOU ONLY HAVE TWO DAYS?
Two days a week is enough to make real progress — if you choose well. Our recommendation: one heated class (Hot Fit Flow or Hot Power Yoga) and one non-heated class (Slow Flow, Mat Pilates, or FUNDAMENTAL MVMT). You get the cardiovascular and strength stimulus from the heated class, and the recovery and mobility work from the non-heated one.
WHEN TO BOOK A CONSULT
If you have specific goals — weight loss, injury rehab, athletic performance, managing a chronic condition — don't try to figure out the plan yourself. Laurie Orlando offers 1-on-1 consultations where she'll assess your movement, ask about your history, and build a specific plan for your body. It's the fastest way to stop guessing and start progressing.
THE CLASSES AT A GLANCE
- — Hot Fit Flow — Heated · Strength + cardio + flow
- — Hot Power Yoga — Heated · Power and endurance
- — Hot Pilates — Heated · Core and cardio
- — Slow Flow Yoga — Non-heated · Recovery and mobility
- — Mat Pilates — Non-heated · Core and stability
- — Fit Sculpt — Non-heated · Strength + Pilates
- — FUNDAMENTAL MVMT — Non-heated · Mobility and recovery
- — Foundation Training — Non-heated · Posture and back health
Ready to see the full schedule? View all classes and times →