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Spa like locker room, sauna & aroma/light therapy
Personal trainers to guide and keep you accountable
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Benefits of Virtual Fitness Memberships
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!
Why Enroll in a Virtual Fitness Membership?
- Convenient and Affordable – With on-demand workouts, you can exercise when and where you choose to do your virtual training. There are no restrictions because of the time of day or inclement weather or limits on the number of attendees.
- Motivation – When you choose our online fitness classes, motivation is built in to keep you moving forward toward your fitness goals. Plus, your classes and training can be modified and personalized specifically to meet your needs regardless of the class size.
- Community – Long-term gym members value the community of classes with familiar faces and access to favorite trainers. You can also sign up for class sessions with fitness experts to whom you are accustomed, and the options are endless. In addition, with virtual fitness classes you can even meet new friends and establish a community with similar interests and goals.
- Flexibility – With a virtual fitness membership, you can enjoy total flexibility in your workouts with access to virtual library of classes. Plus, you get to exercise on your own schedule with on-demand workouts. On top of that, you can customize your workout from a vast selection of classes offered at all ability and skill levels. You aren’t limited to what class you chose and can actually mix up your routine based on your current mood, your interests, and what kind of workout you want on a given day. You also gain the opportunity to try new exercises, workouts, routines, and classes with new instructors to find the ideal fit for you and your health and fitness needs.
- Privacy – With a virtual fitness membership you can train in private, without working out in front of everyone attending your class. Whether you are new or experienced with the workout you want to try, no one else needs to know unless you want them to know. Virtual training can be private, removing peer pressure and alleviating fear of trying something completely different. You don’t have to worry about what you are wearing, how your hair looks, or if you simply aren’t capable of 100 percent at the moment, but still want to work out.
- Safety – Given the safety precautions being taken in light of COVID-19, virtual training may be the perfect answer for those who are immunocompromised or those who simply want to protect family and friends from potential infection. In addition, the workouts are safe, with proven results given by our trained professionals.
- No More Full Classes or Lockouts – With a virtual fitness membership, you don’t have to worry about classes being filled before you have the chance to sign up. Also, you won’t be affected by gym closures due to holidays or other circumstances. All you have to do is go to your video library and workout like normal. It’s that simple!
Contact Us Today About Our Virtual Fitness Membership
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:
- BODYPUMP
- BODYSTEP
- Cycle
- Endorfunk
- Essentrics
- GRIT
- HIIT, HITT & Core
- Moving to Heal
- Nia
- Yoga/Pilates
- Qi Gong
- Strength
- Strength/Cardio
- Zumba
- Zumba Gold
Classes are scheduled Monday through Saturday:
- Monday: 5:45 a.m. – 4:00 p.m.
- Closed for deep cleaning: 11:00 a.m. – 12:00 p.m.
- Seniors only: 12:00 p.m. – 1:00 p.m.
- Tuesday: 8:45 a.m. – 7:00 p.m.
- Closed for deep cleaning: 2:00 p.m. – 3:00 p.m.
- Seniors only: 3:00 p.m. – 4:00 p.m.
- Wednesday: 5:45 a.m. – 4:00 p.m.
- Closed for deep cleaning: 11:00 a.m. – 12:00 p.m.
- Seniors only: 12:00 p.m. – 1:00 p.m.
- Thursday 8:45 a.m. – 7:00 p.m.
- Closed for deep cleaning: 2:00 p.m. – 3:00 p.m.
- Seniors only: 3:00 p.m. – 4:00 p.m.
- Friday: 5:45 a.m. – 4:00 p.m.
- Closed for deep cleaning: 11:00 a.m. – 12:00 p.m.
- Seniors only: 12:00 p.m. – 1:00 p.m.
- Saturday: 8:45 a.m. to 1:00 p.m.
Contact us today for more information!
The Top Workouts and Group Fitness Classes To Get Your Best Summer Body
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.
3 Workouts For Your Best Summer Body
Kick It Off With Cardio
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.
Tone Your Core
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.
HIIT It Up
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.
Best Group Fitness Classes To Get Your Summer Bod Ready!
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
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
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
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
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.
Running 101: Health Benefits, Tips, & More!
Benefits of Running
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.
Running Can Help You Lose Weight
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.
Running Helps With Depression
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 Helps Prevent Certain Diseases
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.
Running Strengthens Muscles and Joints
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.
4 Tips For Running at Night
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.
1. Skip The Music
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.
2. Reflective Gear
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.
3. Pair Up
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.
4. Bring Your ID and Phone
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.
Tips to Run Smarter
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!
Don’t Forget to Scope Out Fitness Centers in Downtown Portland
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.
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