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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!
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!
So, you’ve decided to up your workout routine by getting an early start. You probably don’t want to start your new routine with a full-flown breakfast, but you will need sustenance to complete the best workout possible. So, whether your morning workout begins at 4 a.m. or 7:00 a.m. or later in the morning, here are so tips on what to eat for optimal nutrition as well as results.
EATING VS. FASTING AS PART OF YOUR MORNING ROUTINE
You may find when your morning workout is super early, 4:00 a.m. or so, you may not be hungry at all. A few people have more effective morning workouts while still fasting. For most people, there are only a few foods that enhance their workout, providing the needed energy and helping with post-workout fatigue. Check out our recommendations below for some pre-workout snacks to get you going.
WHY EAT BEFORE YOUR MORNING WORKOUT?
Eating (fueling) before your morning workout helps energize you and keeps you from dragging your way through the workout. Eating the right breakfast means less muscle breakdown and serves to enhance the quality and intensity of your workout. The best option is a smaller meal (more of a snack) unless you are rising early enough to eat a full breakfast, wait 90 minutes to digest sufficiently, and then work out.
For you, this may mean getting up even earlier, but instead, you could simply have smaller portions than you would choose in a normal, non-workout day breakfast. In doing so, you decrease the time needed to digest.
If you are among the earliest of risers in the morning, you’ll want a breakfast that is quick and easy – to prepare and eat! The goal here is to get the right balance of protein and carbs in small quantities to fuel your workout and boost your energy. Try eating these super easy options before your early morning workout:
If your workout comes a bit later (no judgment here – sleep is important for your health too!) then consider some of these recipes:
Serve yourself steel-cut oats and add a twist to it!
Yummy, healthy toppings to add to your oatmeal:
PUMPKIN SPICE OATMEAL (SERVES 4)
Start the day right with this healthy dish. Add to your slow cooker:
Then stir in:
Cover and cook on low for five hours. Remove lid and let stand for 15-20 minutes. Serve as is or with maple syrup, dried berries, and healthy nuts.
Load your breakfast bowl with delicious items such as coconut shavings, berries, seeds, nuts, and more!
Here’s one of our favorite recipes:
Additional toppings to add a little more to your avo toast:
Start your day on a colorful note and even eat your breakfast on the go! A smoothie can be loaded with all the nutrients to keep you going until your next meal.
Easy 5-Ingredient Smoothie:
Pro tip: Add protein powder (of your choice) to keep yourself full and satisfied for longer
Create yourself a delicious egg-white omelet and start your day with power and energy!
The majority of over ripened fruit end up in our compost bins, but there are a couple of fruits that create delicious snacks once they reach that stage. Bananas are one of the best fruits for these snacks because the concentrations of sugar intensify and the taste is at its peak. So with that thought in mind, here are the top recipes to try with overripe bananas:
No one knows your body like you – from food to sleep to exercise – make the choice that works best for you. Doing so will help you stay motivated and energetic for your morning workout. And, we’re always ready to help, so please feel free to contact us – NW Women’s Fitness Club for advice on what to eat before your next morning workout with our Nutrition Program.
Did you know that almost half of Americans think that modern lifestyles make eating healthy difficult? Whether you work long hours or don’t have a lot of kitchen experience, there are plenty of reasons that can discourage you from eating the way you’d like. The good news is that eating clean can be easy and delicious.
Keep reading for some fun recipes that will make you feel incredible from the inside out.
At the end of a long day, the last thing you feel like doing is spending an hour in the kitchen. This incredible Mexican quinoa can be made in just one pan, and in less than half an hour. It’s also vegan and gluten-free. You’ll feel ready to run a marathon thanks to the nutrient-dense quinoa, beans, and avocado.
These hummus wraps are great for vegetarians, vegans, and anyone looking to eat less meat.
Spread two or three tablespoons of hummus over a slice of lavash bread. Then sprinkle with a thin layer of:
Roll up the bread and enjoy!
Who would have thought you could create a speedy salad in a bag? This healthy meal is incredibly easy. Grab a large bowl and drop the following ingredients into it:
Put a lid or plate over the top of the bowl, shake it around, and voila! You’ve now got a delicious salad!
This is another great salad packed with protein and fresh veggies.
Empty a 70 g can of drained tuna in a bowl. Add and stir into it:
Top with a splash of sesame oil and a squeeze of lime and stir through. Season to taste and enjoy this delicious tuna salad.
Forget constant stirring with this healthy risotto (serves 6). Add to your crockpot:
Season with salt and pepper, cover, and cook on high for four hours. Shred chicken and return it to your crockpot with trimmed and quartered asparagus and 2 cups of peas.
Cook for another 30 minutes. Stir in another ½ cup of chicken broth and serve.
With just 10 minutes prep, even carnivores love this vegetarian dish! (Serves 4)
Add to your crockpot:
Cover and cook on low for six to eight hours. Remove the bay leaf and thyme stems. Stir with a whisk. If soup seems too thick, add a little water. Season to taste and serve.
If your sweet tooth is always out to sabotage you, try nice cream to satisfy that sweet craving. Did you know that you can make decadent, creamy ice cream out of bananas? All you need to do is freeze a few ripe bananas and blend them until they reach a dreamy texture. Since this base is so simple and versatile, you can go crazy with flavors and toppings. Check out these 10 nice cream recipes for some inspiration:
Crushing hunger after a serious workout is hard – on one hand you want to eat everything in sight because you are so hungry, but on the other hand, you want to eat healthily because of how hard you just worked out! Below find some tasty and healthy power foods that will help you crush your hunger fast:
Research has shown that spinach is filled with thylakoids, a boosting hormone that is perfect after a hard workout.
Although it may not sound so appealing, cottage cheese has 28 grams of protein per cup! This will help you to feel fuller for longer.
Apples contain a fiber called pectin, which has been found to release hormones that control satisfaction.
Filled with protein, eggs are ideal for a low-cal diet. According to Women’s Health Magazine, a study that followed two groups showed that the group who consumed eggs for their breakfast went on to consume 164 fewer calories for their lunch!
Like other whole grains, oatmeal is high in fiber. Because fiber takes longer for your body to digest, an oatmeal breakfast will stay in your stomach longer. You’ll feel fuller and be less tempted to snack. Just be sure to avoid pre-sweetened oatmeal with lots of added sugar.
Did you know that these superfoods have more fiber than nearly any other fruit? According to Women’s Health Magazine, a study found that just 65 calories worth of these berries (1 cup) eaten about an hour before dinner caused women to consume less at their meal!
Your body burns more calories digesting protein versus carbs or fat, which means protein-rich foods already have an edge. However, fish in particular offers even more benefits. It’s leaner than other sources of protein, including chicken and turkey. It’s also high in omega-3 fatty acids. Although omega-3s may not directly contribute to weight loss, they do provide several health benefits, especially compared to other fats.
When you do need a snack, nuts are an excellent choice. They may be high in fat, but it’s a healthy fat. Plus, nuts are high in protein, fiber, and several other key nutrients. Keep in mind, though, that nuts are calorie-dense. Consume them in small quantities and use them to replace less healthy snacks. Consider adding a few pecans to your salad instead of croutons or topping yogurt with walnuts instead of granola.
Speaking of salad, eating vegetables like spinach and broccoli can also help you slim down. These and other green vegetables are high in fiber and low in calories. Add a salad with romaine lettuce, arugula, or spinach as the base before your meal, and you’ll be satisfied with smaller portions. Avoid iceberg lettuce, which contains very little fiber.
Eating clean can be just as tasty as it is healing for your body. With these recipes, you’ll be able to give your body all the nutrients it craves without sacrificing any flavor. Want to get your dream body and feel your best? NW Women’s Fitness would love to help. Check out our free membership trial to learn more about how we can revolutionize your health.