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South Jersey Guide to Health and Wellness

South Jersey Guide to Health and Wellness

healthandwellnessguide

After a long week, you’re probably ready for a little rejuvenation and relaxation. This health and wellness guide will show you some of the best options in the Voorhees, N.J. area for a relaxing day to yourself.

Relax

Yoga for Living Wellness Center
Yogaforliving.net

Yoga for Living offers mindfulness meditation series for all levels! We could all use a little more mindfulness in our lives. There are tons of options for different series throughout the year.

Marlton Acupuncture Center
marltonacupuncture.com

Acupuncture is a branch of Chinese medicine that’s over 3,000 years old. It stimulates the body’s energy system to promote its own natural healing.

Life Essential Massage
lifeessentialmassage.com

With 10 different types of massages to choose from, the hardest part of your day will be deciding. Enjoy complete relaxation with a 30-, 60-, or 90-minute massage.

Health

The Voorhees Hot Yoga Center 
voorheeshotyogacenter.com

You can get more than just hot yoga here. They also offer Bikram, Barkan Vinyasa, Kundalini, and Yin for all levels! 

Pilates Core Center
pilatescorecenter.com

Learn pilates in a tranquil environment. Strengthen your core and get on the path to total mind-body wellness.

Jabz Boxing
Jabzboxing.com

Try something new and start punching! Jabz boxing classes are designed for women at all fitness levels.

Beauty

Thrive Salon & Spa
Thrivesalon.com

Need a new ‘do or want to pamper yourself with a manicure and pedicure? Thrive Salon & Spa offers dozens of services to make you feel gorgeous.

ANU Medical Spa
anumedicalspa.com

Come see us to relax with spa treatments or beautify with physicians treatments! We offer many services that get rid of wrinkles, fine lines, dark spots, stretch marks and more. Check out all of our monthly specials to see how you can save! 

Try out these places in South Jersey to align your mind, body, and spirit for ultimate rejuvenation and relaxation!

What’s New This Month

What’s New This Month

whats new this month

A new season calls for new monthly spa specials! Our New Jersey spa is offering lower prices on all of our favorite spa and medical treatments, and we threw in some fall-themed treatments we know you’ll love. If you’ve been dying for a little self-care time for yourself, you’ve come to the right place. Find your next favorite spa treatment – without any buyer’s remorse!

Spiced cider facial

During this facial treatment, a medley of fall classics will be used, including nutmeg, cinnamon, and apples. Each ingredient comes packed with benefits for your skin and overall wellness! Apples are high in vitamin C and contain potent antioxidants as well as naturally occurring malic acid, which assists in exfoliation. Nutmeg and cinnamon neutralize free radicals. Free radicals can cause damage to cells and are often associated with aging. This facial will hydrate, firm, and improve your skin tone and suppleness.
Book now >>

Dermaplane with SkinCeuticals pigment balancing peel

The amazing quality of a SkinCeuticals chemical peel is now paired with a dermaplaning treatment – all in one visit! As the name suggests, this pigment balancing peels targets hyperpigmentation using a customizable medical grade peel treatment. This peel can dramatically improve uneven appearance of photodamaged skin. It’s followed by a dermaplaning treatment to exfoliate and safely remove vellus hair and surface debris. 
Book now >>

IPL

Intense pulsed light (also known as IPL) is light therapy that is used to treat wrinkles, age spots, sun damage, rosacea, and more. It can be used anywhere on your body and, depending on how large the treatment area, may only take about 20 to 30 minutes. The best part is there’s no downtime! Your skin may just be a little more sensitive for a few days after the treatment. After three to six treatments, you’ll start seeing amazing results!
Book now >>

Pearl fractional laser 

The pearl fractional laser is back for the month of October! This laser treatment can actually be used as an alternative to IPL. The fractional laser treats photodamaged skin in a single treatment. The laser pulses very small holes into the skin, removing sections of damaged tissue and kickstarting the body’s collagen production process. This improves the appearance of fine lines and aging skin. Plus, it’s safe and effective at treating the whole face, even the delicate tissue around the eyes and mouth!
Book now >>

Are you ready to make October your month of self-care and beauty? Check out the rest of our specials for this month here.

For new updates on monthly specials and more, join our mailing list below:

Ways to Reduce Acne Scars

Ways to Reduce Acne Scars

reducing-acne-scars

If you were plagued by acne as a teenager or even an adult, you may look in the mirror and see dark pigmentation or indents in the skin where acne once lived. As if the acne wasn’t bad enough to begin with, now you’re living with the reminder on your face each day! Don’t worry. Acne scars are completely normal and totally treatable. There are a number of at-home methods and medical spa treatments that will do the trick to reduce the appearance of acne scars!

Sunscreen

There are numerous reasons you should be wearing sunscreen each day, but here’s one more! UV rays and visible light from the sun can further darken acne scars, so it’s essential to wear sunscreen. There are so many moisturizers out there that include SPF (you should get at least SPF 15), so there’s no excuse! Sun protection can play a big role in the permanence of your acne marks.  

Salicylic acid 

This one is easy to find in most facial cleansers. Salicylic acid is a naturally occurring compound that helps clear dirt, dead skin, and other debris from clogging your pores and causing acne. It’s also found in many on-the-spot acne treatments and can help reduce swelling and redness, which can minimize the appearance of scarring. For those with sensitive skin, be wary of salicylic acid and test the product first because it can cause dryness and irritation.

Microneedling

Using a Dermapen, fine surgical steel microneedles about 0.25 to 2.5 mm in length penetrate the upper and lower layers of the skin at targeted and specific depth, causing controlled microscopic wounds. This may sound a little scary, but we can assure you of the wonderful benefits of microneedling! Microneedling stimulates the skin’s natural ability to heal by encouraging collagen and elastin production. The procedure improves skin texture and the appearance of acne scars. Learn more about microneedling.

Skinceuticals chemical peels

ANU offers four different kinds of Skinceuticals chemical peels: lactic, glycolic, pigment balancing, and salicylic. When you come to us, we offer a complimentary skin analysis with any facial service. Our state-of-the-art digital imaging photography will allow us to tell you which type will be the most beneficial for your skin type. Chemical peels are effective at treating acne and maintaining skin texture and pore size! See all of our chemical peel options

Laser genesis

To get rid of the deepest acne scars, laser treatment may be necessary for you. Laser genesis treatments stimulate the production of new collagen and promote a healthy appearance in a natural way. It’s a non-invasive procedure that has been described as calming and therapeutic. Your skin will feel a subtle warming sensation on the surface, and you can return to normal activities after the treatment!

Your acne scars won’t stand a chance if you take action now! Every month, we add new spa specials that can help your skin. We’re always offering facial treatments and microneedling services at discounted prices. See here: http://bit.ly/2kWujME  

Eating Your Way to Healthier Skin

Eating Your Way to Healthier Skin

best foods for healthy skin

Eating well is good for you all around. As we know, unhealthy foods can cause you to gain weight and feel worse, along with a slew of other long-term consequences. Another consequence of eating unhealthy foods that people often forget is how it affects your skin. More and more studies have made it clear that what you eat can seriously impact the health and aging of your skin. What you eat will show up on your face whether that’s with acne, wrinkles, dull skin, or all three! Next time you’re at the grocery store, keep these foods for healthy skin in mind.

Best foods for healthy skin

Avocados

Avocados are not only delicious and versatile, they’re also high in healthy fats. With enough of these fats, your skin stays flexible and moisturized. Studies have shown that avocados may protect your skin from sun damage as well. You’ll also get a healthy serving of vitamin A, D, and E.

Fatty fish

Salmon, mackerel, and herring are all examples of fatty fish that are excellent for skin health. Omega-3 fatty acids are important for maintaining skin health and are important for keeping the skin moisturized and supple. 

Walnuts

Walnuts are a great source of essential fatty acids. They contain a good ratio of omega-3 to omega-6 fatty acids. While too much omega-6 can promote inflammation, omega-3 fats reduce the inflammation. Walnuts can also provide small amounts of vitamin E, C and selenium – selenium protects cells from damage and calms down inflammation.

Peppers

Bell peppers are an excellent source of beta-carotene, which is converted to vitamin A in your body. They’re also amazing sources of vitamin C, which is necessary for producing collagen to keep the skin firm and strong.

Broccoli

Broccoli is chock full of vitamins and minerals that promote overall skin health. In broccoli, you’ll find zinc, vitamin A, vitamin C and lutein. Lutein works like a beta-carotene and protects your skin from oxidative damage to keep your skin moisturized and supple. It also contains a special compound called sulforaphane, which protects skin from sun damage and may also have anti-cancer effects.

Dark chocolate

Yes, eating chocolate for your health is a thing! Cocoa is amazing for your skin. Studies have found that after consuming cocoa powder, skin is less rough, less sensitive to sunburn, and has better blood flow (which brings more nutrients to your skin). Dark chocolate should have at least 70 percent cocoa to be effective and be careful of the sugar content!

Green tea

Green tea contains polyphenols, which make it an antioxidant and an anti-inflammatory. It can help protect your skin from sun damage and reduce redness from sun exposure! Green tea has also been shown to improve the skin’s hydration, thickness, and elasticity.

Berries

Fruits are amazing for your diet and berries provide an excellent source of antioxidants. With blueberries, raspberries, and cherries, you’ll get a healthy dose of vitamin C and combat cell damage and free radicals that can harm your skin.

This list is by no means exhaustive. There are tons of other foods that make your skin happy. The bottom line is to find foods that are high in antioxidants and a good source of essential vitamins and fatty acids, and steer clear of sugary, processed foods! 

Take your skin care one step further by preventing dead skin build up and promoting skin health and hydration. This month at ANU, we’re offering a dermaplaning facial that is customized to your skin type and exfoliates to remove built up dead skin. Book an appointment today

Reducing Skin Redness at ANU

Reducing Skin Redness at ANU

say goodbye to rosacea

If you suffer from rosacea or skin redness, you’re not alone. Many women are dealing with the same issues and try to cover it up with makeup! It’s time to say goodbye to skin redness for good. If you’re tired of skin redness making you feel self-conscious, there are treatments at medical spas like ANU that can help to reduce skin redness and make you feel beautiful.

IPL

Intense pulsed light (IPL) is a type of light therapy that is used to treat multiple skin issues, including rosacea. IPL releases light of many different wavelengths to penetrate down to the second layer of skin without harming the top layer. The heat from the light destroys unwanted pigments to clear up the redness. During an IPL treatment, a cool gel will be rubbed onto your skin and then light pulses from the IPL device are applied to your skin.

This treatment can be used anywhere on your body!

Laser genesis

Laser treatments work wonderfully for patients with rosacea and redness. Laser genesis is a unique skin therapy that works to even skin tones, treat fine lines and wrinkles, and even scarring and burns. Laser genesis uses heat to kill bacteria on and under the skin and penetrates deep to stimulate collagen, which evens your skin tone. You’ll see the best results after multiple treatments (about four or five). During the procedure, patients can expect a subtle warming sensation and are typically fine to return to normal activities after the procedure.

Learn more about laser genesis here.

Rosacea facial

The rosacea facial here at ANU Medical Spa is perfect for those suffering from rosacea, couperose, and erythrose. We use a bio-maple extract found in Canadian maple trees to heal, cool, and desensitize the skin. The facial diffuses the appearance of ruddiness, redness, and broken capillaries while gently soothing and hydrating. Learn more about the treatment here.

What you can do at home

The treatments above are awesome for getting rid of your rosacea long-term, but if you’re in a pinch for time and want to try out some at-home methods for reducing skin redness, here are our suggestions:

  • Oatmeal facemask: Oatmeal is thought to strengthen skin and reduce water loss, which worsens rosacea. Try mixing a couple tablespoons of oatmeal with water and apply directly to your skin!
  • Raw honey: Raw honey may be effective as a reliever for rosacea. The honey will help your skin retain its moisture. It’s best not to cheap out on the honey you choose. Find high quality honey for best results and apply directly to your skin.
  • Lavender oil: Of all of the essential oils that are good for skin redness, lavender oil is the most studied and easiest to find. Try diluting lavender oil in a carrier oil and apply to your skin, or try a few drops of it in your moisturizer!

Reducing skin redness doesn’t have to be hard. These treatments and at-home methods can do the trick to getting rid of your rosacea or skin redness forever! Keep an eye out on our monthly specials page for these treatments to be discounted. Check out this month’s specials here.

Changing Your Skin Care with the Seasons

Changing Your Skin Care with the Seasons

skin care for season changes

For better or worse, fall is coming, and the weather is soon going to be changing to cooler, drier conditions. This change in the seasons can also bring big changes in your skin. There are things in your skin care routine that should stay the same throughout the year but to ensure your skin is happy and healthy all year long, you should try out different methods for each season! 

How skin is affected by seasons

When the weather starts to turn colder, you might feel your skin being a little tighter and drier. Skin likes consistency, so when the weather changes, it’s like a shock to the system. In the cooler months, the skin must work harder to maintain hydration, which can lead to inflammation and dry skin.  Another factor in your skin health is the lifestyle changes that come with cooler weather. People typically start to take hotter showers and heat their homes, which can take even more of a toll on the skin. 

How to take care of skin during the season change

For the switch from warmer to cooler weather, it’s recommended to avoid taking long showers and to not make the water too hot (or not hot at all). It’s also important to use a gentle cleanser and moisturizer afterward. 

When spending hours in the sun, your skin undoubtedly needs a little TLC to get rid of dead skin. Exfoliation is important during the season switch to promote healthy skin. This month, ANU is offering a dermaplaning facial that can do the trick to exfoliate and hydrate! Learn more here.

For your daily skin care routine, we recommend adding a hydrating serum into your regimen. This should not replace your moisturizer! It’s just an added step to help your skin stay hydrated and supple.  

Just because the seasons are changing doesn’t mean everything about your regimen has to change. There are a few core pieces of your routine that can stay the same:

  • Sunscreen: cooler weather doesn’t mean sun damage to your skin is impossible! SPF 30 or more is your best bet to protecting your skin.
  • Eye cream: eye cream is a necessary step all year round to minimize dark circles, puffiness, and fine lines.
  • Masks: weekly face masks can make your home feel like a spa and keep your skin hydrated and nourished.
  • Moisturizer: no matter the season, a daily moisturizer is necessary! If you don’t already have your go-to moisturizer, look for ones that contain glycerin, ceramides and hyaluronic acid.

Our South Jersey spa offers a variety of different skin care treatments to combat the changing seasons. Check out our monthly specials page to see seasonal offers! This month, all spa services are 20 percent off on Mondays and Fridays. Learn more: http://bit.ly/2ZEtaww 

Our Best Back to School Skin Care Treatments

Our Best Back to School Skin Care Treatments

back to school skin care

It’s no surprise that back to school season is stressful! Whether you’re a student heading back for the year or a parent scrambling to get school supplies together, you deserve a little peace-of-mind knowing that all this stress isn’t going to cause breakouts. At ANU Medical Spa, there’s a variety of skin care treatments designed to help get rid of imperfections and breakouts and prevent future ones! With a solid back to school skin care routine, you’ll be feeling confident and acne-free.

Facials

On top of your daily skin care routine, monthly facials can be very beneficial in keeping your skin healthy. A facial is a multi-step skin care treatment that most commonly includes steam, face masks, exfoliation, cleansing, and a variety of creams and lotions. There are so many different types of facials that it’s important to find the one that will work best for your skin. ANU Medical Spa offers a free skin analysis before each skin care treatment, so we make sure you’re getting exactly what your skin needs.

See a list of all our facial services here. Be sure to look at our monthly specials to find exclusive facial treatments at discounted prices! 

Peels

Like facials, there are many different kinds of peels. You’ve probably heard of a chemical peel, which might sound a little intimidating if you’ve never gotten one before. A chemical peel is simply an umbrella term for the variety of peels available. Chemical peels are noninvasive and use chemical formulas to fade age spots, soften fine lines, and leave skin younger-looking. They’re great for shedding dead skin and getting rid of acne super fast. The three most common types of peels are lactic, glycolic, and salicylic. Each of these have their own benefits.

Lactic

Lactic peels are also referred to as lunchtime peels because of their quick recovery time. Lactic peels are the most gentle on the skin, which makes them great for people with sensitive skin. Lactic peels have the same benefits as stronger peels, but with less intensity.

Glycolic

Glycolic acid is one of the most common peel solutions and is used to best treat wrinkles and acne. It goes beneath the damaged area of skin and exfoliates by removing the top layer. After a glycolic peel, the recovery time is as minimal as the lactic peel.

Salicylic 

Anyone who has struggled with acne is no stranger to salicylic acid. It’s a common ingredient in many facial cleansers on the market today. A salicylic peel will remove dead skin cells from the outer layer of skin and stimulate renewal of lower level skin cells. This will reduce scarring, fine lines, wrinkles, and blemishes. 

See what peels ANU has to offer here.

Dermaplaning 

With each peel listed above, dermaplaning is included at ANU Medical Spa. It’s also possible to get this treatment a la carte. Dermaplaning is an exfoliating treatment that provides an alternative to chemical peels or microdermabrasion. The treatment is performed by experienced aestheticians who use a surgical blade to gently exfoliate the outer layer of dead skin cells and remove fine facial hair. A noticeable improvement is immediate with a smoother, brighter skin appearance. On Friday’s, you can get a dermaplaning treatment for $20 off. See here.

Microdermabrasion

Microdermabrasion is a non-invasive treatment used to renew skin tone and texture. We call it a “skin polishing” because it uses a special applicator with an abrasive surface to gently polish away the thick outer layer of skin. The result is a decrease in age spots, sun damage, acne, hyper-pigmentation, fine lines, stretch marks, and scars. On Friday’s only, you can get microdermabrasion for 50% off! See here.

Before getting sucked into the stress of back to school, be sure to take some time to care for yourself! Starting a new back to school skin care routine could help you stay happier and healthier to take on anything that’s thrown your way. Stay up-to-date on our monthly specials here.

How Does LED Light Therapy Work?

How Does LED Light Therapy Work?

does led light therapy work

LED light therapy treatments have been popping up more and more over the last few years with the hopes of combating acne and signs of aging. You’ve probably seen the trend of the futuristic LED masks and handheld devices among celebrities and influencers on social media. So how exactly can this light help your skin? 

What is LED therapy and what are the benefits?

A light-emitting diode (LED) is a special kind of light bulb that only gives off light at a certain wavelength or color. Much like the light from the sun, these light waves can penetrate deep into the skin to trigger reactions in the cells. Different colored lights produce different reactions. In your typical at-home light therapy kit, you’ll find red and blue light working together to kill bacteria and speed up the skin’s natural healing process by stimulating collagen production. In many medical spa offices, you’ll find white light treatments that work even harder to penetrate deeper to tighten skin and reduce inflammation. 

Benefits of LED light therapy:

  • Reduces signs of aging
  • Brightens up dark spots
  • Kills acne-causing bacteria
  • Reduces the appearance of breakouts
  • Reduces appearance of acne scars

What you can expect

Noninvasive LED light therapy treatments typically last about 20 minutes and patients describe the procedure as relaxing. The LED light may feel warm on the face but it won’t cause any burns to the skin.

Are there any risks involved?

Penetrating your face with LED beams may sound unhealthy, but we can assure you it’s safe. LEDs do not contain ultraviolet rays so they’re safe for regular use. Additionally, these lights do not cause burns and is safe for all skin colors and types. However, if you’re taking Accutane for acne or you’re experiencing skin rashes, you should not use LED light therapy.

This month, ANU Medical Spa in New Jersey is offering LED Light Therapy with Skinceuticals Sensitive Peel for $99! Don’t wait, book your appointment today!

Wrinkle Repair with Pelleve at a New Jersey Medical Spa

Wrinkle Repair with Pelleve at a New Jersey Medical Spa

what you need to know about pelleve

As we get older, wrinkles inevitably become more and more prominent around the eyes, neck, and jowl area. If you could add up the amount of money you’ve spent over the years on anti-wrinkle and anti-aging creams, serums, and lotions, would it be a number you’d be comfortable admitting? No judgement here! So many of our clients are tired of wrinkles and fine lines and want a more long-term solution. The answer we give them is Pelleve at our New Jersey medical spa.

Pelleve is a non-surgical cosmetic procedure that uses radio waves of heat to target the deep layers of the skin without any damage to the top layer. This heat stimulates your skin, causing it to contract and tighten. Following treatment, the skin begins to produce new collagen, which improves skin firmness.

Pelleve can be used on:

  • Smile lines
  • Mouth wrinkles
  • Lines between the eyebrows
  • Forehead lines
  • Loose skin around the eye
  • Crow’s feet 

What the Pelleve treatment is like

The Pelleve treatment is virtually painless and has even been described as pleasurable because it feels like a warm facial massage. Pelleve doesn’t require anesthesia or skin cooling. A conductive gel is placed on the area that is getting treated. Then, the Pelleve handpiece is applied to your skin.

The best part is there is little to no recovery time! You’re able to wear makeup and resume your normal activities after your treatment. However, you will be advised to wear SPF 30 after the treatment to prevent photodamage and preserve the results.

How Pelleve is different from other skin treatments

You’ll start to see results after just one treatment of Pelleve at a New Jersey medical spa, but that’s just the beginning. After the treatment is over, it continues to work for weeks and months as new collagen is produced. Over time, your skin will gradually tighten and grow smoother with results for up to six months.

Ready to see your wrinkles disappear? This month ANU Medical Spa in Voorhees, N.J. is offering the Pelleve full face treatment for $200 off! Schedule a Pelleve consultation with one of our experienced aestheticians today

Get updates every month about new specials and what’s happening at ANU!

Skin Care Tips for Traveling This Summer

Skin Care Tips for Traveling This Summer

vacation skin care

Summer is a great time for traveling, but maybe not the best for your skin care routine. Your daily routine could take a hit from the travel-sized restrictions or the changes in your diet and environment. For your vacation, try out these summer skin care tips!

Summer Skin Care Tips for Traveling

 

Choose your most important products if you’re crunched for space.

via GIPHY
If you’re traveling by plane, chances are you’ll have to pick and choose the products to bring with you. Decide what products are the most important for your routine. Two things you absolutely should not leave behind: a cleanser and a moisturizer.

 

Stay hydrated – inside and out.

via GIPHY

Once you’re 30,000 feet up, the air is going to be dry and your skin will not be happy about it. Be sure before your flight to properly moisturize and bring a bottle of water to stay hydrated throughout the flight!

 

Sunscreen

via GIPHY

Wherever you’re headed, sunscreen is a must. On a plane, you’re 30,000 feet closer to sun, so applying sunscreen to any exposed area couldn’t hurt. You can kill two birds with one stone when you use a face moisturizer that contains SPF!  If you’re going somewhere tropical, you’re going to need a lot of sunscreen – much more than you can fit in a travel-sized container. We recommend buying your sunscreen at your destination or shipping it to yourself beforehand, so it’s there waiting for you. For more on protecting your skin, check out our tips for skin protection all summer long.

 

Reusable containers

via GIPHY

Travel-sized reusable containers are awesome for cleansers and basic moisturizers. But other products may not take too well to being transferred to a new container. Beneficial ingredients in many products may begin to degrade with exposure to oxygen, so transferring them can decrease the effectiveness. If it’s not small enough to get on a plane, it might be best just to leave it at home.

 

Cleansing face wipes

via GIPHY

For long hours of travel, you’ll be happy you brought some cleansing wipes. During a layover, it’s not always convenient to wash your face in the airport bathroom. Face wipes are an easy and quick way to refresh your face and get rid of dirt and oil. Don’t forget to apply some moisturizer afterward!

 

Too much makeup may cause more harm than help

via GIPHY

With the exhaustion and stress of traveling comes breakouts and a full face of makeup – while it might cover up imperfections – isn’t going to help. It’s just a recipe for acne. Go bare to keep your skin looking clear and fresh. 

Wherever you’re going, take these summer skin care tips with you! The best way to prevent breakouts and ensure beautiful skin all vacation-long is to be prepared. You can start your vacation off right with a facial from ANU Medical Spa. See what we have to offer and book an appointment today!

ANU Medical Spa

2301 E. Evesham Rd.
Suite 305
Voorhees, NJ 08043
Phone: 856-809-0909
Email: info@anumedicalspa.com
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Spa Hours

Sunday: Closed
Monday: 9:30 a.m. - 5:00 p.m.
Tuesday: 9:30 a.m. - 7:00 p.m.
Wednesday: 9:30 a.m. - 5:00 p.m.
Thursday: 9:30 a.m. - 5:00 p.m.
Friday: 9:30 a.m. - 6:00 p.m.
Saturday: 9:00 a.m. - 3:00 p.m.

Spa Hours

Sunday: Closed
Monday: 9 a.m. - 5 p.m.
Tuesday: 9:30 a.m. - 7 p.m.
Wednesday: 9:30 a.m. - 5 p.m.
Thursday: 9 a.m. - 5 p.m.
Friday: 9 a.m. - 6 p.m.
Saturday: 9 a.m. - 3 p.m.

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