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Too Cold Outside to Exercise? Come Visit Us at NW Women’s Fitness

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The cold weather can disrupt your usual fitness routine. Some people skip out on their daily runs because the temperatures drop too low for them to enjoy their workout.

Don’t let the outside temperature ruin your exercise habits! It’s important to maintain these habits all year round so your body becomes stronger, no matter how cold it feels outdoors.

Indoor cardio workouts can be amazing. Here at NW Women’s Fitness, you have a lot of indoor cardio options… along with the equipment in our cardio work out room, we have a wide variety of group fitness cardio classes for every fitness level, including Zumba, indoor cycle, step, cardio party, cardio & strength just to mention a few….  Join in on a class today with a free trial membership.

Read these reasons why you should come to visit us at NW Women’s Fitness Club instead of suffering while you exercise outside. 

When It’s Too Cold Outside to Exercise, You Can Injure Yourself!

If you think you want to exercise outside when the winter weather hits, you need to be prepared.

The outdoor climate during the winter feels a lot different than the summertime for many reasons.

The cold can cause a lot of injuries if you do not wear the right clothing. Be sure to wear mittens, a headscarf, insulated pants, a wool jacket, and wool socks to feel comfortable while exercising outside in the winter months.

Injuries are more common in the winter. People are less likely to remember to warm up their bodies prior to an intense run because the cold makes them feel ready to go for it.

Warm-ups are essential for a healthy run. Reduced circulation occurs within your body in the winter, which is yet another reason why injuries happen more frequently during this time of the year.

People Tend to Hydrate Less in the Winter

Another common issue with exercising outside is a lack of hydration. When working out outdoors, people tend to forget the importance of staying hydrated, especially when the cold season starts.

Hydration keeps the body feeling it’s best during the winter. People tend to think that because they aren’t sweating as much, they need less water. This is simply not true, as your body requires even more water to replenish.

Consider working out inside at a venue where water is readily available. The women’s club at Northwest Women’s Fitness Club features a safe space for you to work out with plenty of hydration stations close by.

Join Our Women-Only Gym Today

NW Women’s Fitness Club has a wide range of amenities to provide our clients with the utmost satisfaction each time they visit. Our beautiful facility located in Portland caters toward women who want to achieve fitness success.

From a supportive environment, the best group fitness classes, top notch trainers, massage to child care options, NW Women’s Fitness Club will be the best part of your day.

Join today to get your body in shape for the new year ahead.

Catch up with our latest blog posts for even more fitness advice and fun tips on staying healthy throughout the year.

 

Tips on Feeling Healthy Over Thanksgiving Break

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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.

But there’s one thing these foods all have in common (besides how delicious they are): they’re pretty unhealthy.

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. You just need to follow these top tips discussed below!

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 full 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 gnocci!!

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.

Savor Every Bite

It’s easy to inhale 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 your pants don’t fit anymore.

Instead of inhaling your food, 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.

Stay Active

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 healthy. Whether you go for a nice walk with a family member or quickly hit the gym for thirty minutes while your grandparents are 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 is your health. So, show yourself how thankful you are by having a healthy Thanksgiving this year!

Check out our health blog for more tips on staying healthy and happy this Thanksgiving. And make sure you talk to your membership specialist about guest passes if the family is heading your way this year.

 

5 Biggest Benefits of a Women Only Gym

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65% of women avoid the gym over anxiety about being judged. And that’s just one of the shocking statistics from a survey of 1,000 people across the U.S.

Although pumping iron among the toughest, strongest guys in the gym can give your ego feminist a boost, there is definitely something appealing about working out among your fellow gals.

We lay down the five biggest benefits of being a member of a women-only gym. What are you waiting for?

Less Gymtimidation

Suffering from gymtimidation refers to that plummet in your confidence at the gym, whether that means appearing unfit or not knowing how to use the gym equipment. It takes enough to mentally psych yourself up to go the gym in the first place, nevermind worrying about what other people think.

Being intimidated by big burly men at the gym can put a real spanner in the works when it comes to reaching your fitness goals. At a women’s only gym, there is definitely less of a sense of judgment and less intimidation from your fellow female.

More Women-Geared Gym Facilities

Being part of a women-only gym means there are more equipment and classes catered toward women and the female body. While men generally prefer showing off at the handle free weights and gym machines, women enjoy group fitness classes that use the whole body and the mind.

This means more yoga, pilates, barre, Zumba, and stretching classes, in addition to weight training.

More Intimacy and Privacy

Gyms for women are generally less noisy and cozier than most co-ed gyms. A lot of co-ed gyms are huge with too many obscure machines, making you feel lost and not knowing where to start.

A women’s gym is usually smaller, more intimate and offers private woman-on-woman personal training, helping you achieve your personal fitness in a personal, non-judgemental space.

Great Way to Network

Let’s be honest — in addition to being a great place to let off some steam and get your body in fantastic shape, a gym is the perfect place to mingle, network, and make new friends. A women only gym is a great platform to meet like-minded, confident, successful women like yourself.

Holistic, Supportive Approach

Another positive of a women-only gym is their overarching holistic approach to fitness. Being a fit, healthy woman of course not just about working out, but also about nutrition and psychological support. Being surrounded by female professional trainers who understand this holistic approach is just one of the many benefits of a women’s only gym.

Join a Women Only Gym Now

Each new day is a new opportunity to improve yourself, and there is not time like the present.

Joining a women only gym is the first step towards achieving your fitness goals. As the ideal environment to get in shape and stay fit, there is no reason not to try it. Get in touch with us for a completely free trial membership, and discover why a women’s gym is for you.

Why Going to the Gym is Better Than Working Out at Home

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If you are trying to get back into shape gaining some weight, having a child, or simply trying to be healthy, it can be daunting to go back to the gym.

Workout machines can be intimidating as well if you don’t know how to use them.

If you are thinking of trying to get back into the workout groove by exercising at home, think again. It can be a lot harder to motivate yourself in the comfort of your own house.

Going to the gym has numerous benefits in addition to losing weight. Here are five reasons you should exercise at a professional studio or workout facility instead of at home.

1. Positive Peer Pressure

You may be surprised that many others feel the same trepidation about entering a gym that you do. The truth is, once you find a buddy or two who has the same fitness goals, you are likely to get more accomplished and be better at sticking to a routine than if you try to lose weight on your own.

If you grew up playing sports on a league or in middle school, you understand the power of motivation behind positive peer pressure.

If you take fitness classes with other women, you encourage each other. When you see someone in spandex every day, you know when they have lost some weight and you compliment them!

You are also accountable: if you miss a class, someone may ask where you were. Gyms get you to show up!

2. Professional Guidance

Personal trainers and gym supervisors can tell you if you are using a piece of equipment incorrectly. They can prevent you from hurting yourself by overdoing it with heavy weights, for example.

They are educated in weight loss and fitness and should possess industry certifications. They can help you set up an effective program of progressive difficulty which will allow you to improve your performance over time without burning you out.

3.Latest in Fitness Equipment

A good gym will be up to date on the latest equipment, which is often too expensive to own at home. Having access to ellipticals and treadmills is also great for bad weather when it is harder to get outside or a run.

At some gyms, you can treat yourself to a massage or a sauna, a nice reward after working out (and good for your muscles too).

4. Variety of Options

An important factor in maintaining a consistent exercise program is variety. It gets boring if you do the same thing every day.

Going to the gym exposes you to a wider range of activities that you will find at home. You can try classes like pilates or yoga. You may even be able to take a swim or try boxing if your gym has these options.

5. Childcare

Working out at home is hard if you are constantly interrupted by the pitter patter of little feet. Another advantage of going to the gym is that many will offer childcare.

Childcare at the gym gives you an hour of interrupted “me time,” which becomes so precious when you are raising children. That’s another great reason for going to the gym!

Plus, interactions with other kids is a positive experience for your children as well.

Going to the Gym: A Fun Way to Get Out of the House, An Effective Way to Get into Shape

Getting out of the house and going to the gym has so many benefits, in addition to the obvious advantage of physical exercise.

You and your kids can make friends. You can learn all sort of ways to get healthy. You can maintain your motivation to keep working out, even when it seems challenging.

For more information on getting fit and fitting exercise into your busy life, check us out.

How Can a Food Diary Keep Your Weight Loss Goals in Sight?

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Do you feel that, no matter how much you work out, you just aren’t losing weight?

It’s time to start using a food diary to track your nutrition as well as your fitness regimen.

Often we’ll think that we are being healthy, but the extra snacks here and there can add up over the weeks and sabotage our hard work. Keep reading to find out why a food diary can help you lose weight, and how to make the most of keeping one.

Why a Food Diary Can Help You Lose Weight

Track Your Snacks

You might think you eat three square meals a day – but have you thought about all those little extras, too?

Whether you sneak a couple of fries from your kid’s plate at lunchtime or have ‘just one’ cookie in the office break room, it all adds up.

Tracking every single thing that you eat over a period of time will help you to see where you can cut back on unnecessary calories.

Monitor Your Liquid Intake

You need to make sure you’re staying hydrated – and with the right liquids, too.

Many people tend to snack when they’re dehydrated, as they mistake thirst for hunger. Tracking your liquid intake will help you identify if you’re drinking enough water throughout the day. Good hydration will keep you satiated and improve your workout performance, too.

Liquid calories are also something to look out for when you’re using a food diary. You could live off salads all week long, but if you’re adding sugar and cream to your coffee every day those calories will quickly add up.

Identify Your Triggers for Overeating

Some people eat when they’re happy, others when they’re sad. Some reach for the candy when they’re stressed, while others get whatever they can grab when they’re rushing around.

A food diary will help you to identify when you’re most likely to overeat, or pick less healthy options, so that you can modify your behavior to compensate. For example, if your diary reveals that you’re always grabbing food on-the-go, try meal prepping to save your diet and your bank account!

Tips for Keeping a Food Diary

Be Honest with Yourself

It’s important that you track everything and not just the things that would look good on paper.

Every morsel, mouthful, and tiny snack is worth writing down. This is important, as it will help you take an honest look at your eating habits and help you to improve in the long-term.

Try a Food Tracking App

You could try writing everything in a notebook, download a printable food journal, but many people have success with food tracking apps.

The most popular one is called MyFitnessPal, and it lets you track everything in one place. You can easily log food while you’re out and about, so you don’t need to remember later on what you’ve eaten.

Food diary apps like this will also often have a section to track your workouts too, so you can see how your nutrition ties in with your exercise regimen.

List Everything

Don’t forget what you drink! As well as being honest with yourself about the not-so-great snacks you’ve snaffled, remember to track your liquid intake too.

If you often cook meals at home from scratch, you may also benefit from listing every ingredient you use. This will help you see where you’re adding excess calories, such as oil for stir-frying, and find out where you can modify recipes for better nutrition.

Write Down How You Feel

At the end of every day write down how you felt. Were you lethargic? Did you eat that cookie because you were stressed? Did you have lunch at your desk without mindful eating?

Tying in your emotions with your food diary will help you to see where your triggers lie. When you know how food affects how you feel it’s much easier to take steps to minimize emotional eating.

Review Your Diary With a Nutritionist

When you’ve been keeping a food diary for a few months, it’s worth booking some time with a nutritionist to make sure you’re following the right path for your lifestyle.

Take time with your nutritional counselor to work out your current and future goals, and how this will impact your diet. Marathon runners, for example, will have different dietary needs to weightlifters, so it’s important to make sure you’re eating well for your lifestyle.