NW Women’s Fitness has contributed to the Club Business International journal. Find the journal here and read about us on pages 42-46 in the “Managing the Hybrid Experience” section.
It’s the most wonderful time of the year for early Black Friday and Holiday specials, and you’ll find no better value for quality fitness this season than at NW Women’s Fitness!
Why put off feeling relaxed and rejuvenated as the year comes to a close when you can schedule a therapeutic session for you or your loved one? Get a comprehensive spa treatment, an invigorating massage, or a motivating personal training session all at a discount this holiday season!
Sunday Spa Day Special
Space is limited – Reserve now for Sunday, November 15th & Sunday, December 13th, 2020
What could be more luxurious, relaxing, and replenishing than a one-hour massage tailored to your body’s needs? How about if it followed with a classic European facial designed specifically for your skin type?
Our experienced Licensed Massage Therapist will work with you to melt away tension, relieve muscle stiffness and boost metabolism providing a healing and therapeutic experience!
Your spa experience will continue with our Professional Licensed Esthetician in a luxurious facial that deeply cleanses the pores through rapid exfoliation, extractions, and personalized masques.
A high frequency treatment will promote collagen and elastin production, improving tone, texture, and adding oxygen to the skin. A thorough facial massage and intense hydrating treatment complete this absolute body and skin recovery!
The Sunday Spa Day Special includes:
- Full Body Massage – 60 minutes
- Classic European Facial
- Facial Massage and Skin Hydration Treatment
- All for only $129! (reg. $157)
Whether you want to gift yourself or a loved one a massage for fun or to relieve stress and tension, we have you covered with the best prices!
The year is wrapping up, and along with that comes stress from final exams, holiday shopping, end-of-the-year workloads, and much more. You’ve earned some R&R, so book a massage with us!
Need to be ready for all the pressure of the holiday season? The Ultimate Massage includes an extended session that will allow your therapist to work on your specific needs!
Looking for a natural way to relieve pain and stress? The Indulgence massage is a full body massage tailored to your needs and is perfect for after any fitness program.
The Massage Sale includes:
- Ultimate – 90 minutes for $85 (reg. $97)
- Indulgence – 60 minutes for $65 (reg. $77)
- Hot Stone:
- 90 minutes for $100 (reg. $110)
- 60 minutes for $80 (reg. $90)
Personal Training Sale – In Club or Virtually
NW Women’s Fitness offers many different styles of personal training sessions for various comfort levels and maximum performance. Whether you want to bring a friend or train privately one-on-one, NW Women’s Fitness offers both at a special price this season!
Private personal training is the best option for those who want to work directly with a trainer. Your trainer will tailor a program around your personal goals to achieve whatever results you are seeking. After, you will have the opportunity to ask your personal trainer any questions and receive tips for healthy habits while discussing your history, interests, and lifestyle.
Want to bring a friend to achieve health and fitness goals together? The partner training session gives the same benefits of private personal training, except you will share your experience with your plus one!
The Personal Training Sale includes:
- Private – $67 for 55 minutes (reg. $79)
- Partner – $42 per person for 55 minutes (reg. $48)
NW Women’s Fitness Holiday Sale
Spend the holiday season taking care of your health and fitness with your favorite women’s fitness club in Portland! At Northwest Women’s Fitness, you will enjoy a friendly, non-intimidating, supportive environment where we focus on ensuring you achieve incredible results!
When you decide to start a fitness regimen, trying to figure out where you should begin can feel a little overwhelming. There is a lot of information available online, in magazines, and by word of mouth. It can be confusing to nail down what is going to work best to help you achieve your personal fitness goals.
Whether you want to increase your level of physical fitness, focus on muscle tone, lose weight, or build your endurance, a personal trainer can help you get the best results possible. By deciding to work with a personal trainer, you are taking steps to ensure a safe, effective training routine.
Weight training on your own can lead to injuries long term if you aren’t familiar with proper form. By lifting weights that are too heavy for your current ability, or using improper form, you’re putting yourself at risk for a serious injury if you’re inexperienced.
By exercising without the guidance of a personal trainer, you run the risk of overtraining; this is a common mistake that is easily avoided. Cardio exercise is a great way to improve your overall health, but too much of a good thing can quickly become an issue. Training too hard, or for too long, doesn’t allow your body any time to recover. The symptoms of overtraining include fatigue, soreness, decreased strength and decreased muscle mass.
Hiring a personal trainer does mean an added cost, but the health risks associated with inexperience are something to be aware of. Also, you’re more likely to achieve your desired results with professional guidance.
Benefits of Hiring a Personal Trainer
A personal trainer can teach you the basics of exercise, proper form and effective techniques, and this knowledge can boost your confidence so that you are fully prepared for group training experiences. But a trainer provides a lot more than just basic information.
A trainer provides you with ongoing motivation, because you know there is someone expecting you at regularly set appointments. When you are simply trying to get fit on your own, it is so much easier to slack off now and then. But when a trainer is working with you, there is an extra level of motivation that can get you through rough or discouraging times.
For achieving fitness goals, it is better to learn consistency than to simply work out when you feel like it. However, it can be difficult to develop an effective exercise routine without expert advice. A trainer provides the expertise to develop a fitness routine that will be realistic for you.
Remember, an exercise routine that is too extreme can cause you to become discouraged and give up. A trainer will maximize the amount of time you spend in the gym without overwhelming you or wasting your time, crafting a routine to make the most of each visit.
Your trainer is single-mindedly committed to your success, so they provide continual support. Through constant feedback, advice and encouragement, they will be there for you. Anytime you are working with the trainer, their attention is focused solely upon you.
4. Learn Properly
All too often people do not know proper techniques for exercising. Whether lifting weights or using a treadmill, there are right and wrong ways to work out. If you’re new to exercising or new to a certain type of exercise, having a personal trainer work with you and teach you the correct techniques can help you get the most from your workout in addition to helping you avoid serious injuries.
5. Full-Targeted Workouts
Personal trainers know how your entire body works when working out. The exercise routine you and your trainer put together will undoubtedly target each problem area that you wish to address, as well as some areas that you never knew you were having trouble with. You will progress faster and more completely toward your fitness goals with a personal trainer.
Are You a Group or One-On-One Personal Training Type?
Reaching your fitness goals can be challenging amid today’s busy lifestyles. From family to work, it’s often hard to choose the right gym, the best workout, and the most effective training type. The options seem endless which means you may decide to try every exercise program or not be able to decide at all! Today, let’s explore the options related to training types and discover if you are a group or one-on-one personal training type.
What Are the Differences?
There are a couple of options when it comes to training. First, there is one-on-one individual personal training or group training (large or small groups). Personal training can happen at home (though limited) or at the gym, depending on your regimen and your fitness goals. A personal trainer delivers a fully focused, relationship-based experience which is always focused on your unique fitness goals. Workouts are tailored by your trainer and consider any issues (injuries, preferences, abilities, etc.) to ensure a safe, effective workout. And, since your trainer is focused on only you, the trainer can correct any issues which may arise during your workout creating a level of trust and accountability.
Group training is essentially personal training in a group. Group training gives you more limited access to a professional trainer at a lower cost than having an individual session with a personal trainer. With group training, you also get attention as well as instruction in technique from the trainer, but also the support and encouragement from members of the group. With the help of those in your group and in a fun environment, working out with others can help you push forward to reach your fitness goals.
More Pros and Cons
As you think about whether a group or one-on-one training is for you, let’s explore several aspects of each to aid you in your decision. Ask yourself, which is most likely to keep you motivated. For some, having a personal trainer focused on keeping you motivated is most appealing, while others enjoy a bit of competition or the camaraderie of working in a group.
As far as safety is a factor in your decision, personal training one-on-one may edge out group training as the safest. Why? With a personal trainer, every exercise and movement is designed specifically for you to help you reach your goals while group training is more generalized and geared to everyone in the group. And while group training is not dangerous, if your body has unique needs, a personal trainer will monitor every action and reaction ensuring every exercise positively affects your body.
Results in achieving your wellness goals will also factor into your decision. No two bodies work the same, so it is important to focus on your body and your goals, not someone else’s. Effectiveness and results vary, depending on your goals. For example, if staying active and in shape are your primary motivators, group training may be the perfect fit, but if reaching a specific goal or targeting a specific area is your goal then one-on-one training may be best for you.
What We Offer
Private Personal Training
We offer private personal training sessions for our members. You will work one-on-one with one of our trainers and create a plan based on your unique goals. You will receive a customized workout plan to follow as well as tips and advice on nutrition, cardio, strength training, and more. You can visit your personal trainer one a month to track and monitor your progress and make any necessary updates to your personalized program. Or, you can visit your trainer as many times per week as you like to help hold yourself accountable and ensure you are getting in a challenging workout. Some clients will follow their personalized program and combine it with many of the group fitness classes we offer. Whichever option you choose, our trainers will customize a fitness plan specifically for you to help you achieve the results you’re looking for. Your plan is based off your goals, interests, fitness level, time, schedule, and budget.
Personal Training Programs
You may want to try out several of our personal training programs to see which best fits your needs and lifestyle. Luckily, Northwest Women’s Fitness offers plenty of options for our members to choose from!
If you enjoy working out with a friend and it helps you hold each other accountable, partner training is a great option! You will receive all the same benefits of a private personal training program, but you get to share your trainer and the cost with another person.
Small Group Training
If you’re working with a tighter budget, want to save a little extra money, or thrive in a 2-5 person session, then small group training is an excellent option. Not only will small group training save you money, you’ll also make new friends who you probably have a lot in common with! So, grab a group of friends or meet some new ones!
Pilates Reformer Training
Pilates focuses on building and strengthening the core as well as your mind. If you’re looking to improve your balance, posture, coordination, and strengthen your core, Pilates training is a great option for you. We offer customized on-on-one, partner, or small group (2-4 people) Pilates reformer/equipment training focused on a full body core workout.
Specialty Small Group Training
Our specialty small group training are specialized sessions that each have a different focus. Sessions can range from Posture and Balance, Pilates Reformer and Equipment, Boxing, and TRX Suspension. These sessions are a great choice whether you’re a beginner or more advanced.
If you’re looking for a full body workout that is guaranteed to kick your butt, boot camps are the training you’ve been looking for! Boot camps are intense and motivating workouts that are sure to get you in shape and build your strength. Our boot camps take place indoors, and when the weather permits, we take them outside for an even better sweat! We even offer a co-ed boot camp and male boot camp for all the men in your life who want to join you in your fitness journey.
Contact NW Women’s Fitness Today
Northwest Women’s Fitness is committed to helping you achieve the results you are looking for! Get inspired and motivated with our personal training laws of success and other members success stories.
If you want to learn more about the personal training options we offer, contact us today! Begin your exercise journey and feel empowered with Northwest Women’s Fitness.
Tips on Feeling Healthy Over Thanksgiving Break
46 million turkeys are eaten by Americans on Thanksgiving Day every year. And with those turkeys come mashed potatoes, gravy, green bean casserole, pumpkin pie, and dozens of other delicious foods.
While there are healthy Thanksgiving ingredients, such as green beans, brussels sprouts, roasted sweet potatoes, carrots, and other vegetables, there are unhealthy foods made with heavy butter, fat, carbs, and loads of sugar.
This can mean trouble for people who have spent the past few months working hard to achieve a healthy lifestyle. You don’t want it to all come crumbling down after Thanksgiving break.
But it’s entirely possible to have a healthy Thanksgiving without giving up delicious foods. Let’s explore healthy tips so you won’t end up in a food coma this Thanksgiving break!
Bring a Dish
Thanksgiving is full of dishes packed with unhealthy carbs, sugars, and fats. Even small portions of the particularly unhealthy dishes can make for an unhealthy Thanksgiving.
Consider offering to bring your own healthy alternative dish to the meal to replace the unhealthy dishes. For example, instead of having mashed potatoes made of whole milk, sour cream, and butter, bring a nice cauliflower mashed potato dish. Trader Joe’s has loads of amazing cauliflower alternatives ranging from cauliflower mash to cauliflower rice or even gnocchi!!
Delicious Snacks from Thanksgiving Leftovers
With Thanksgiving right around the corner, all we can think about are the delicious leftovers we will have waiting to be eaten for days upon days following the feast. Below are simple and health-conscious ways to keep enjoying your Thanksgiving leftovers for days into Black Friday and beyond!
- Pumpkin Pie Toast – Scoop a heap of pumpkin pie filling right out from the pie and spread it on a piece of whole wheat toast and top it off with granny smith apple slices and chopped walnuts. This will bring your taste buds back to Thanksgiving dinner while staying healthy at the same time!
- Cranberry Yogurt – A healthy and delicious snack that could not get any easier to make; mix a dollop of leftover cranberry sauce into your favorite yogurt and voila a delicious snack awaits your arrival!
- Turkey Lettuce Wraps – Buy some lettuce and wrap your leftover turkey, gravy and whatever else sounds appealing into a wrap until the last Tupperware container full of leftovers is gone!
Everything in Moderation
Everyone has their weakness when it comes to Thanksgiving meals. It may be decadent desserts, alcoholic beverages, or mashed potatoes. Whatever your vice may be, know that it’s okay to indulge a little bit, as long as you don’t get carried away.
For example, try to limit how much alcohol you drink to one or two glasses. Or if you’re craving some pumpkin pie, ask for a sliver of a piece instead of indulging in a huge piece that way you still satisfy your craving but don’t over-do it.
Go Easy on Alcohol
Alcohol comes along with Thanksgiving celebrations, but you must remember alcohol calories add up quickly. Have a glass or two of wine and stay hydrated by drinking water so that way you are limiting your alcohol calories and staying sober.
Savor Every Bite
It’s easy to consume all your food at Thanksgiving dinner because it’s all so delicious. But the faster you eat, the less you’ll enjoy it, and you might end up eating a lot more than you need to.
This leads to that death-like feeling you have when you’ve eaten three plates of Thanksgiving food and you need to unbutton your pants.
Instead of consuming the food all at once, practice mindful eating and take your time to savor each bite. Not only will you enjoy your food more, but you’ll eat a lot less.
When you’re on vacation, it’s common to neglect your daily workout regimen and routine. But falling out of a routine, even while on vacation, can carry over into your everyday life.
Try not to miss a beat and continue to stay active even while on vacation. If you need to take a day off for Thanksgiving, that’s okay! Just try to be active the day before and the day after so you can stay fit and healthy.
Whether you go for a nice walk with a family member or quickly hit the gym for thirty minutes while everyone else is napping, a little bit of movement is better than none and will likely make you feel better!
Have a Happy and Healthy Thanksgiving
Thanksgiving is about being thankful for what you have, and one of the things you have that matters the most is your health. So, show yourself how thankful you are by having a healthy Thanksgiving this year!
The benefits of exercise are clear, but that doesn’t make it any easier to get into an exercise routine. If you’re busy with work and family, it can be difficult to motivate yourself to do anything other than sitting down when you get a spare five minutes.
However, that often means you miss out on all the benefits that exercise has to offer. If you know exercise is good for you and you’re wondering how to make exercise a habit, look at some of these helpful tips.
Give It Four Weeks
There’s no definitive amount of time that will help you create a habit, but experts say that four weeks is long enough for the human mind to build a long-lasting routine. Like any other habit, it takes repetition for it to sink in.
Once you’ve set a routine for yourself and follow it each day for four weeks, it will become automatic. Your body will begin to crave daily exercise and you’ll begin to see why it’s so beneficial for you.
Trick Your Mind
When you’re not used to exercising, your mind can associate it with something negative. After all, your allotted exercise time may be taking you away from time you usually use to relax. You can trick your mind by combining exercise with something you enjoy.
For example, why not practice Pilates while watching an episode of your favorite TV show? Why not reward yourself with a long, hot bubble bath once you finish? Making a connection with something positive will help you create a healthy habit.
Set Reachable Goals
There’s a certain undeniable satisfaction in reaching goals. Exercise already releases endorphins that allow the mind and body to feel good, so reaching a goal is just a bonus. That being said, the satisfaction of reaching a goal you’ve set for yourself will increase your motivation.
However, you should never set your goals too high. Make sure your goals are achievable and don’t be too hard on yourself if you don’t succeed.
No, that doesn’t mean physically. Exercise every day can be hard work and not every day will go as planned. Perhaps something will come up at home that stops you from visiting the gym or you may feel unwell one day. Life can be chaotic, and you won’t be able to plan for everything.
Keeping some flexibility in your routine will allow you to work out every day by making some adjustments. For example, if you can’t squeeze in a morning workout, you may be able to work out during your lunch break instead.
How to Make Exercise a Habit The Fun Way
Many people ponder over how to make exercise a habit and the truth is, it’s about making it enjoyable. Head to an exercise class with a friend and take part in an exercise that boosts your mood. Here’s some great advice on choosing the best women’s exercise club when you’re ready to start an exercise habit. If you have any questions, please feel free to contact NW Women’s Fitness Club.