Virtual Club Membership
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We missed you - we are officially open again as of June 22nd! Click here to learn how to prepare for your visit.
The pandemic has made everyday life more challenging. As the re-opening phases continue, everyone is encouraged to continue social distancing, sanitizing, and wearing their mask to keep everyone safe.
Stress and anxiety continues to affect individuals and families as everyone works to adjust to the new normal. As everyone tries to move forward, it is helpful to know that exercise and physical activity are natural stress relievers, improve your overall health, and enhance your quality of life.
As everyone walks together through the pandemic and the economic downturn, virtual fitness memberships can offer unique benefits to help overcome the current challenges.
Let’s explore the benefits of virtual fitness memberships!
At Northwest Women’s Fitness Club, we have the perfect Virtual Fitness Membership for you. Right now, we are offering a great membership special featuring the Virtual Group Fitness Membership with full access to all our live classes plus our virtual library for only $29 per month with a two-month commitment. If you want to go all in, we are also offering an annual membership $288.00 (which comes out to only $24 per month).
It is the ideal time to join and begin enjoying the benefits of health and fitness at NW Women’s Fitness Club. We offer a supportive, friendly, and non-intimidating community focused on helping you achieve your fitness and wellness goals.
Our amazing Group Fitness Program features:
Classes are scheduled Monday through Saturday:
Contact us today for more information!
Summer may be here, but it’s not too late to get the sizzling bikini body you want. Try these three workouts for your best summer body.
A solid cardiovascular workout is key to burning calories and getting your body into swimsuit-ready shape. While you don’t have to squeeze in a heart-pumping workout every day, you should schedule 30 minutes of cardio three days each week. Choose the cardio method that works best for you, whether it’s running, cycling, or the elliptical machine. Make a point of trying different machines or routes to mix it up. Want to make your cardio session even more effective? Keep your arms active or use free weights, so your arms get in on the action.
Adopting a regular cardio routine can help you get in shape, but to get ready for the summer, you’ll want to tone your core, too. Take your pick from core-strengthening exercises like abdominal holds, side crunches, leg raises, and planks. Fit in your core toning three times a week on non-cardio days. With this schedule, you’ll stay active throughout the week and consistently work toward your summer body goal.
If you don’t have time to waste on the road to getting in shape or if you’re looking for more variety in your regular workouts, try high-intensity interval training (HIIT). This type of workout can help you burn fat quickly as long as you’re willing and able to put in the effort. To do a HIIT workout, push your body to 90 percent of your maximum capacity and then rest at a two-to-one time ratio. Choose from intervals of sprinting, doing burpees, cycling, or your favorite high-intensity workout.
Exercising regularly and getting in shape without help can be a struggle. It’s easy for many people to get bored with their routines or just lose motivation. Fortunately, group fitness classes for women can help you have fun in a supportive environment. Every time you attend, you can catch up with your classmates and meet new people who have the same fitness goals as you. Here are some of the most popular group fitness classes available at NW Women’s Fitness.
Yoga blends physical exercise and meditation to help you improve your body and mind. A variety of poses and postures boost your flexibility and strength. Meditation reduces stress, turning your fitness routine into a way to relax. Yoga is ideal for people who aren’t used to strenuous exercises, but there are plenty of advanced poses for more experienced individuals.
MELT stands for Myofascial Energetic Length Technique. It provides therapy for your body’s connective tissues to eliminate pain and stress, and it mostly involves stretching and massage techniques.
Zumba workouts combine aerobics and dancing, usually to Latin or world music. You can lose weight and get ready for summer while learning some new moves to show off at your favorite dance club. Moving to the music is also much more entertaining than just following your instructor’s directions.
Qi Gong is a Chinese technique more than 4,000 years old. It’s similar to tai chi and yoga and can reduce stress and improve strength, balance, agility, flexibility, and injury resistance. This class can benefit anyone, from athletes to seniors to office workers.
NW Women’s Fitness also offers Pilates, indoor cycling, muscle conditioning, and more. We provide child care for an additional fee, and the locker room includes a sauna. Contact us at 503-287-0655 for help choosing the best group fitness class for you.
If you’re looking to shake up your daily exercise routine, consider adding a nice run. Along with several physical health benefits, running is also good for your mind and mental health. Discover even more benefits of running, and then lace up those running shoes and head out for your own excursion.
You probably already know that any exercise you do will burn calories and help you lose weight, but running is particularly effective. In fact, it’s one of the best exercises for burning calories, a leading factor in weight loss. On average, a 160-pound person can burn more than 850 calories with one hour of running.
Runners often talk about “runner’s high,” and for good reason. When you go for a run, your brain releases a flood of feel-good hormones called endocannabinoids. In fact, researchers have found that just 30 minutes of exercise can help instantly lift your mood. So even if the last thing you feel like doing today is going for a run, remember that you’ll feel better when you’re done.
Running can also help you fight or even prevent certain diseases. For people in the early stages osteoporosis, diabetes, or high blood pressure, many doctors recommend a running regimen. Running has also shown to help reduce the risk of a heart attack. One large study showed a link between regular exercise, such as running, and a lower risk of certain cancers.
For years, people believed that running might be bad for your knees. However, new studies actually suggest that running may improve the health of your knees. Researchers are beginning to believe that running stimulates the cartilage to repair minor damage to the knee joints.
If you’re like most women in America, you probably lead a very busy life. It can be hard to find the time to work out during the day, which is why many women have turned to exercising at night.
At NW Women’s Fitness, we understand that you have a busy schedule, and we offer a number of group fitness classes that start as early as 5 a.m. and as late as 8 p.m. Read on for four women’s health and fitness tips if you can’t seem to find time to work out during the day.
If you’re planning on running outside in the evenings, leave your ear buds at home. Though studies have demonstrated that music can improve your effort and endurance while working out, it also serves as a distraction.
You can’t assume that all drivers are paying attention, which means you need to be extra vigilant at assessing your surroundings. Keeping an ear out while you run at night is one way to ensure that you’re safe.
Stick to fluorescent colors and reflective gear when you run at night, so drivers are more likely to see you as they pass. However, don’t just assume that all drivers can see you because you’re wearing reflective gear.
It’s important to pay attention to the road yourself, and take note of the cars heading in your direction.
Countless studies have shown the benefits of enlisting a workout buddy, and two sets of eyes are always better than one. If you can only spare time in the evenings to run, ask a friend to join you.
You’ll be more visible as a pair, as well as less of a target to potential muggers.
Though it might seem cumbersome, you should always bring an ID and cell phone with you when you go running, especially at night. There’s a lot of different workout gear that you can buy to carry all of your necessities, from shorts with zippered pockets to discrete fanny packs.
1. Avoid striking pavement with your heels
2. Land on your forefoot (rather than your heels) allowing your muscles to catch the weight of your body
3. Do not LEAP forward, instead, stand tall and LEAN forward
4. Take short effective strides
5. Don’t wear shoes that are too comfortable – running shoes are supposed to be supportive!
6. Don’t run as hard as you can – slow down and train your body to learn how to run farther faster
7. Work up to running farther, faster
8. Don’t get stuck on the odometer! Track the amount of time it takes you and monitor your intensity using a heart rate monitor
9. Run for time – try to cover the same distance in less time
10. Don’t give up! Running is not an easy feat, especially for those who are not runners. Train your body and mind and you will be able to run the distance you set your mind to!
Working out at a gym is much safer than running alone outside, especially in the evenings. Many fitness centers in downtown Portland have flexible hours, but few of them offer as many amenities as NW Women’s Fitness does.
From fitness trainers and group classes to spa services and a sauna, we’ve got all of your gym needs in one place. We care about women’s health and fitness and provide our clients with a pristine, unintimidating atmosphere.
In case you haven’t heard, exercise is a proven stress reliever. As the COVID-19 pandemic shutdown continues, everyone is facing new stressors, and to make matters more challenging, changes continue coming every day as new information is released. This is a high stress time in America and around the world, as children are home from school, employers have transitioned employees from offices to homes, and everyone anxiously awaits the lifting of stay at home and shelter in place orders.
Being physically active is proven to reduce stress levels, while enhancing your quality of life. Exercise works overall – physically and mentally – to deliver positive effects by relieving anxiety, reducing anger, alleviating stress, and relieving tension. Staying active and eating healthy also plays a role in boosting your immune system, confidence and improving your sleep quality, both of which stress, anxiety and depression are known to affect.
Let’s explore ways you, your family, and friends can stay active and healthy during social distancing!
Physical activity, including exercise, increases blood flow and enhances the body’s effective use of oxygen. With these enhancements comes a positive effect increasing endorphin production in the brain. You’ve likely heard of endorphins, more commonly referred to as “feel good” neurotransmitters, which deliver a feeling of euphoria and well-being following brisk exercise.
Also, staying active actually focuses your mind on your body, rather than your worries. The repetitive motion of exercise helps you concentrate on the movement and rhythm, with outcomes similar to meditation. This focus can increase energy immediately following a workout, as well as enhance clarity, and feelings of hope and peace. The beauty is, these mood boosts often continue, increasing as you exercise consistently.
On top of stress relief, physical activity supports your overall health and wellness. And, those improvements can regulate your levels of stress. Exercise enhances physical health in a number of ways including heart health, plus it can lower blood pressure, improve blood circulation, help you lose weight, strengthen muscles and bones, increase good cholesterol levels, and enhance your immunity.
At Northwest Women’s Fitness, we’re here to help you stay active by introducing you to our virtual personal training sale! Our workouts include private and partner sessions, Pilates, and team training sessions. Stay home, stay safe, and exercise with us! For more information on pricing, visit our website.
According to the American Heart Association, adults need 150 minutes of moderate level aerobic activity per week which equates to five 30-minute workouts. If you can’t commit to a 30-minute workout, you can break it down into three 10-minute or two 15-minute workouts each day, five days a week. For example, a 10 minute walk in the morning, followed by 10 minutes of squats in the afternoon, followed by 10 minutes of shoulder presses after dinner… Amid the aerobic activities, you should add two sessions dedicated to muscle strengthening. This means a session long enough to work out your major muscle groups – abdominals, core, back, legs, chest, shoulders, arms.
During this pandemic, stay healthy with affordable virtual workout options from our experienced trainers at NW Women’s Fitness.
The point here is to stay active and there are lots of ways to do it. Nearly any kind of exercise is helpful in reducing stress. Some examples of moderate aerobic activities include brisk walking, biking, jogging, dancing, tennis, rowing, jumping rope, and, well, you get the idea. For muscle strengthening, you can try weight-lifting or resistance band exercises. The truth is choosing the stairs over the elevator, gardening – flowers or veggies, or playing a game of hopscotch with the kids, can give you an emotional boost, improve your health and lower your stress!
Along with exercises, you and your family can practice healthy eating habits during quarantine – trying new healthy recipes or registering for the Balanced Habits Kick Start program! The 28-Day program was/is designed for people that want to jumpstart their health & weight-loss journey or for those that just need to lose a few pounds. The Kick Start program includes:
During these challenging times, join us at NW Women’s Fitness Club for virtual classes and training of every kind and for our Balanced Habits Kick Start spring session and Life programs. For more information, please contact us today!