Frequently asked questions

Jazzercise

Do I need to bring anything? What do I wear?


A water bottle, towel, and mat if you have one. We have a nice selection of mats, weights, resistance tubes and stability balls that you are welcome to borrow too. We have $1 bottled water available. We offer changing rooms you are welcome to use. We are not responsible for lost or misplaced items. Dress comfortably! Any tighter fitting athletic clothing works fine.




What should I expect for my first class?


Please arrive 10-15 minutes early to fill out an authorization form and sign-in to class. Our class manager or instructor will show you around and answer any questions you might have.




Does my Jazzercise pass work for other classes? And vice versa?


POP Pilates & HIIT classes are a separate offering than our Jazzercise classes, although they do pair quite well together! You will need a separate pass, as the classes are independent of each other. A special VIP Flex Pass is available to Jazzercise ticket holders for an additional $29 per month that provides unlimited access to all Jazzercise, POP Pilates & HIIT classes.




How do I sign up for classes?


Please visit our Square store to purchase passes or jazzercise.com. You can also purchase them in class, just arrive a bit early! We accept credit/debit cards in class, as well as cash. Please know and plan for tax added, if paying cash.




Where is Federal Way Fitness Studio located?


We are in the Campus West Business Park on the SW corner of S 336th St and 9th Ave S in Federal Way. We are in Building B, look for the Federal Way Fitness Studio sign.




Will you always offer the same type of classes?


Our certified instructors actually have a selection of several different formats they can choose from and we try to provide our customers with a great variety. The formats you'll see most often are Dance Mixx (our most popular dance fitness class), Strength60, LO (low impact) and Fusion. But we will mix in all the other formats listed on our Our Classes page!




How do you notify of class cancellations or important annuoncements?


We generally post to Facebook, if we have ample time to notify you of upcoming changes. But instructor illness or weather cancellations do occur. We use a texting system which allows us to send one text to everyone, without the "group text" replies.




Can a beginner take your classes?


Absolutely. We're here to help you in your health and fitness journey. Everyone has a chapter one! Whether you're a beginner or not, we're here to make you feel comfortable and will do what we can to make you feel successful too!





POP Pilates

What is POP Pilates?


POP Pilates is a total body, equipment-free workout that sculpts a rock solid core and a lean dancer's body like nothing else can.




Can a beginner take your classes?


Absolutely. We're here to help you in your health and fitness journey. Everyone has a chapter one! Whether you're a beginner or not, we're here to make you feel comfortable and will do what we can to make you feel successful too!




Do I need to bring anything? What do I wear?


A water bottle, towel, and mat if you have one. We have a nice selection of mats, weights, resistance tubes and stability balls that you are welcome to borrow too. We have $1 bottled water available. We offer changing rooms you are welcome to use. We are not responsible for lost or misplaced items. Dress comfortably! Any tighter fitting athletic clothing works fine.




What should I expect for my first class?


Please arrive 10-15 minutes early to fill out an authorization form and sign-in to class. Our class manager or instructor will show you around and answer any questions you might have.




Does my POP Pilates pass work for other classes? And vice versa?


Jazzercise & HIIT classes are a separate offering than our POP Pilates classes, although they do pair quite well together! You will need a separate pass, as the classes are independent of each other. A special VIP Flex Pass is available to Jazzercise ticket holders for an additional $29 per month that provides unlimited access to all Jazzercise, POP Pilates & HIIT classes.




How do I sign up for classes?


Please visit our Square store to purchase passes or jazzercise.com. You can also purchase them in class, just arrive a bit early! We accept credit/debit cards in class, as well as cash. Please know and plan for tax added, if paying cash.




Where is Federal Way Fitness Studio located?


We are in the Campus West Business Park on the SW corner of S 336th St and 9th Ave S in Federal Way. We are in Building B, look for the Federal Way Fitness Studio sign.




How do you notify of class cancellations or important annuoncements?


We generally post to Facebook, if we have ample time to notify you of upcoming changes. But instructor illness or weather cancellations do occur. We use a texting system which allows us to send one text to everyone, without the "group text" replies.




Will you always offer the same type of classes?


Our certified instructors actually have a selection of several different formats they can choose from and we try to provide our customers with a great variety. The formats you'll see most often are Dance Mixx (our most popular dance fitness class), Strength60, LO (low impact) and Fusion. But we will mix in all the other formats listed on our Our Classes page!





HIIT

What is HIIT (High-Intensity Interval Training)?


High-Intensity Interval Training (HIIT) is a popular form of interval training that alternates between short bursts of High-Intensity with periods of Low-Intensity active rest periods. The high-intensity and low-intensity intervals can range anywhere from 10 seconds to 4 minutes long. Generally, a HIIT workout (including warm-up and cool-down) can be completed within 30 minutes based upon the intensity of the workout.




What are the benefits of HIIT?


Research shows that HIIT is more efficient than moderate intensity exercise at improving aerobic and anaerobic fitness, cardiovascular health, resting blood pressure, fat burning both during and after exercise, muscle mass, and cholesterol levels. One study showed that three days of HIIT per week for two weeks doubled the aerobic capacity of participants from 25 minutes to 51 minutes in a time trial. Another study showed that HIIT provided 100% of the benefits of endurance training despite only 10% of the total exercise volume. HIIT takes less time than traditional endurance training and can provide more health benefits. Thus, HIIT is an efficient and effective workout for people who don’t have time to spend an hour at the gym.




Why should I do HIIT?


Research shows that HIIT improves aerobic and anaerobic fitness, cardiovascular health, increases fat oxidation, maintains muscle mass, improves blood pressure, and improves cholesterol levels. And you don’t need to spend one hour on the treadmill or complete a complicated routine of 20 different bodyweight exercises in order to have an intense workout. You can read summaries of many of the major HIIT research studies in our database where you can review the results of the studies.




Can a beginner take your classes?


Absolutely. We're here to help you in your health and fitness journey. Everyone has a chapter one! Whether you're a beginner or not, we're here to make you feel comfortable and will do what we can to make you feel successful too!




Do I need to bring anything? What do I wear?


A water bottle, towel, and mat if you have one. We have a nice selection of mats, weights, resistance tubes and stability balls that you are welcome to borrow too. We have $1 bottled water available. We offer changing rooms you are welcome to use. We are not responsible for lost or misplaced items. Dress comfortably! Any tighter fitting athletic clothing works fine.




What should I expect for my first class?


Please arrive 10-15 minutes early to fill out an authorization form and sign-in to class. Our class manager or instructor will show you around and answer any questions you might have.




Does my HIIT pass work for other classes? And vice versa?


Jazzercise and POP Pilates classes are a separate offering than our HIIT classes, although they do pair quite well together! You will need a separate pass, as the classes are independent of each other. A special VIP Flex Pass is available to Jazzercise ticket holders for an additional $29 per month that provides unlimited access to all Jazzercise, POP Pilates & HIIT classes.




How do I sign up for classes?


Please visit our Square store to purchase passes or jazzercise.com. You can also purchase them in class, just arrive a bit early! We accept credit/debit cards in class, as well as cash. Please know and plan for tax added, if paying cash.




Where is Federal Way Fitness Studio located?


We are in the Campus West Business Park on the SW corner of S 336th St and 9th Ave S in Federal Way. We are in Building B, look for the Federal Way Fitness Studio sign.




How do you notify of class cancellations or important annuoncements?


We generally post to Facebook, if we have ample time to notify you of upcoming changes. But instructor illness or weather cancellations do occur. We use a texting system which allows us to send one text to everyone, without the "group text" replies.




Will you always offer the same type of classes?


Our certified instructors actually have a selection of several different formats they can choose from and we try to provide our customers with a great variety. Check out our Our Classes page! to see different formats.





DeMile Martial Arts

Who is eligible to train?



DeMile Martial Arts is open to all. Our training is designed for men, women, and youth at the beginning of their journey to the most seasoned of self-defense and martial arts practioner.




Do I have to be fit to train?


No, we meet each individual as you are. Our goal to help each person achieve your fitness goals.




Is one guaranteed rank or certification?


No,we cannot guarantee that each person will leave with a signed certificate or rank. However, our success is built on yours. If you are committed to the attributes below then you should achieve your objectives. * Consistently shows prepared and ready to train 2-3 days a week * Trains with a positive attitude and open mind * Eats healthy food, stays well hydrated,and gets a good night sleep * Takes initiave to ask questions and help others * Can properly demonstrate and teach techniques when testing * Cares for and respects the training environment * Respects the instructor and fellow members




Can a beginner take your classes?


Absolutely. We're here to help you in your health and fitness journey. Everyone has a chapter one! Whether you're a beginner or not, we're here to make you feel comfortable and will do what we can to make you feel successful too!




Do I need to bring anything? What do I wear?


A water bottle, towel, and mat if you have one. We have a nice selection of mats, weights, resistance tubes and stability balls that you are welcome to borrow too. We have $1 bottled water available. We offer changing rooms you are welcome to use. We are not responsible for lost or misplaced items. Dress comfortably! Any tighter fitting athletic clothing works fine.




What should I expect for my first class?


Please arrive 10-15 minutes early to fill out an authorization form and sign-in to class. Our class manager or instructor will show you around and answer any questions you might have.




Does my Jazzercise pass work for other classes? And vice versa?


POP Pilates & HIIT classes are a separate offering than our Jazzercise classes, although they do pair quite well together! You will need a separate pass, as the classes are independent of each other. A special VIP Flex Pass is available to Jazzercise ticket holders for an additional $29 per month that provides unlimited access to Jazzercise, POP Pilates & HIIT classes.




How do I sign up for classes?


Please visit our Square store to purchase passes or jazzercise.com. You can also purchase them in class, just arrive a bit early! We accept credit/debit cards in class, as well as cash. Please know and plan for tax added, if paying cash.




Where is Federal Way Fitness Studio located?


We are in the Campus West Business Park on the SW corner of S 336th St and 9th Ave S in Federal Way. We are in Building B, look for the Federal Way Fitness Studio sign.




How do you notify of class cancellations or important annuoncements?


We generally post to Facebook, if we have ample time to notify you of upcoming changes. But instructor illness or weather cancellations do occur. We use a texting system which allows us to send one text to everyone, without the "group text" replies.




Will you always offer the same type of classes?


Our certified instructors actually have a selection of several different formats they can choose from and we try to provide our customers with a great variety. The formats you'll see most often are Dance Mixx (our most popular dance fitness class), Strength60, LO (low impact) and Fusion. But we will mix in all the other formats listed on our Our Classes page!





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