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5 Fun Outdoor Workouts

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It’s that time of year again! The weather is getting warmer, the skies are less cloudy, and the sun is breaking out its beautiful rays of sunshine! After work or during your weekend breaks, it’ll definitely lift your winter blues if you can do your workouts outside while soaking in some vitamin D!

Here are some of our favorite outdoor workouts:

Bootcamps

If you’re looking for a total body workout – this is the right class for you to target all muscle groups! Whether you are looking to lose weight, get stronger, or shape up, the workout is a great challenge for strength & endurance. Modeled after old-school military training, these classes generally include a fairly intense mix of strength training and aerobic elements. Depending on the class, you can expect to do lots of calisthenics such as pushups, lunges, burpees – usually in interval training. Check our website for our latest Bootcamp class.

Make Your Own HIIT Class

Have an outdoor basketball court nearby? Grab a friend and use it as your own personal outdoor gym!

Here are some workouts to practice:

(The cool part is you can do it alone or with a friend!)

  • Sprints (5): Sprint from one end of the court to the other, running forward and then jogging backward. Repeat 5 times total.
  • Side Shuffles (6): Do side shuffles the full distance of the court and back. Repeat 6 times total
  • Lounges (3): Do lounges (switching right vs left legs first) there and back three times.
  • Lateral Hops (30): Jump over and then back along the full court line, facing forward the whole time. Do 30 hops total.
  • Squats: Do three sets of 20 squats each

BALL OUT!

Did you know playing sports can be a total-body strength and cardio workout? Playing sports is one of the best workouts because especially in soccer, basketball, or tennis, you are not only endurance training with an hour of cardio, but you’re also targeting specific muscles you may not with your usual weight training. Even with a regular arm routine, after playing tennis you’ll be sure to feel the burn in your forearms the next day!

Make your own Outdoor Crossfit

Here’s an example:

Workout #1 (Five rounds)

  • 5 pushups
  • 10 sit-ups
  • 15 squats
  • 8 burpees

Workout #2 (5 Rounds)

  • 20 Bench Jumps
  • 20 push ups
  • 40 Squats
  • 25 Lunges

Go For A Run on a Trail or in a Park

Tired of running on a treadmill and monotonously staring at a wall or TV screen blaring politics that are putting you to sleep? Well then you’ll be happy to know summer is around the corner! Running in the park can spice up your usual treadmill jogs and give you more fresh air and visual stimulation to keep you going! There are also great running apps that can track your mileage, speed, and even calorie burn (for running and bike rides).

If you want to boost your calorie burn without having to run way longer, you can also give running on a rougher terrain, like a trail in the Portland area, a try! Your body has to work harder with every step because of the uneven terrain and more distinct turns/shifting. Trail running is usually a more intense and effective workout than just pounding pavement.

If you’re looking for some motivation to workout or even some personal training, contact NW Women’s Fitness today! We’d love to have you!

Modern-Day Portland Moving Checklist

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Moving to a new city in the 21st century is a completely different experience than it used to be. You’re no Christopher Columbus, but it can sometimes be difficult to explore a new ‘territory’ and find your favorite places that make you feel like home.

Aside from the basic moving checklist with your general reminders of things you might need like a welcome mat or closet hangers, it’s also important to establish your new lifestyle in your new city. Here are some of the staples we value highly when moving to Portland:

Supermarket.

Whether you’re a one-stop shop kind of gal or you prefer to be more selective, everyone has their go-to grocery stores. If you’re looking for organic fruits and veggies or the best prices for quinoa, it’s important to scope out all of your options and explore what Portland has to offer in your neighborhood.

Fitness Center.

When moving to a new city, it can be stressful to acclimate to the new environment and adjust to the new city you now call home. Exercising is a physical as well as mental activity, so it’s important to workout somewhere you feel comfortable. A women’s only fitness club provides a safe, ideal space to workout that is free of judgment and loud grunting men. NW Women’s fitness can feel like a home away from home, where women can meet new people in our small, intimate classes or even pamper themselves with the spa-like amenities. Our group fitness schedule ranges from peaceful yoga classes to upbeat Zumba dance classes. There is something for everyone!

Parks and Trails.

Portland is one of the greenest cities in America. There are endless amounts of hikes to discover and parks to picnic in. When a new city is unfamiliar it’s common to be nervous about stepping out of your comfort zone. Having a go-to park for your morning jog or meet friends for picnics will help you establish your new life and look forward to things during the week! The top 7 hikes in Portland don’t even begin to scratch the surface of all there is to do outdoors, but it’s a start. Try to do a new hike per month and you’ll be discovering why everyone loves Portland so much in no time!

Restaurants.

What brings people together better than a love of food? Whether you consider yourself a foodie and are trying to add to your latest food Instagram with a blend of cultures and flavors, or you simply want to find a place to enjoy a warm cup of coffee and read your book, Portland has more options than you’ll ever be able to explore. If you’re lucky, you’ll have some delicious options near your home that you can walk or bike to. Nutrition and Exercise – two birds one stone!

Everyone’s priorities and hobbies differ from one another, but you can’t deny a love for great food, staying fit with exercise and the beautiful outdoors of Portland. If you’re new to Portland, or just looking to explore your options in the Portland area, check out NW Women’s Fitness for a comfortable exercise environment that feels like a home away from home!

4 Healthy Habits For The New Year

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There’s a reason why every year the most popular goal of everyone’s New Years Resolution List is ‘To Be Healthier!’ It’s because being healthy is important and the results are always positive. Check out these Healthy habits to pick up during the 2018 New Year.

Make Your Bed When You Wake Up

Sounds frivolous, but it gets you doing productive tasks first thing in the morning. It takes minimal exertion but the act of completing this small task immediately instills a sense of accomplishment at the starting point of your day.

Eat A Healthy Breakfast

Breakfast kick-starts your metabolism, helping you burn calories throughout the day. When you wake up, the blood sugar your body needs to make your muscles and brain work needs to be replenished by breakfast foods. By skipping this morning meal, you can throw off your body’s rhythm and you will most likely resolve to snack on high-sugar foods to get something in your system.

Exercise

Exercise has both short-term and long-term benefits. In no time you’ll notice mood improvement, stress reduction and better focus. Over a longer period of time, exercise can prevent health problems like diabetes and heart disease. In addition, getting your body fit and losing weight is always a great way to start the new year.

Get Enough Sleep & Develop a Sleeping Ritual

Sleep is when we recover and reset. When your body doesn’t get enough sleep your cognitive performance slows down, you become irritable, anxious and depressed. Loss of sleep can also lead to weight gain. By developing a sleeping routine, your body gets accustomed to going to sleep at a certain time. Whether it’s using an app that plays ambient sounds like ocean waves or just simply reading a few pages before bed, your body has circadian rhythm that you should listen to and get into a healthy sleep pattern.

If you’re interested in becoming your healthiest self in 2018 and would like some advice or someone to talk to, contact one out personal trainers to see how we can help you achieve your fitness goals.

Why You Shouldn’t Diet

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Dieting is a popular tactic for shedding unwanted pounds, but it’s not as effective as you might think. A whopping 97 percent of dieters find that they regain everything they’ve lost by dieting. Most people fail to stick to their diets for more than 18 months. Though dieting may offer short-term satisfaction, it’s not a long-term solution for real weight loss. Before you try out the latest fad, consider these compelling reasons to steer clear of any type of dieting.

Weighing Less Won’t Always Make You Healthier

There’s no question that obesity is linked to higher instances of heart disease, diabetes, and some cancers. However, shedding the extra pounds may not leave you healthier if you use extreme dieting tactics to do it. Many fad diets are far from balanced and may help you lose water weight, but this is not a long-term or healthy route to take.

Studies have shown that over 80 percent of Americans fail to eat the recommended amount of fruits and vegetables. Even when people think they’re making healthy choices, they’re often falling short. While 71 percent of the public thinks granola bars are healthy, just 28 percent of nutritionists agree. You can drop pounds and enjoy a lower body weight but your body may be lacking the proper nutrition it needs. Detox juice cleanses are trending but aren’t always healthy for you. Usually with any cleanse, you are approaching weight loss in an extreme fashion and depriving your body of carbs and protein, which are necessary elements of one’s diet.

Dieting Doesn’t Change Your Habits

A diet is typically seen as a short-term endeavor where you follow strict rules for a minimal period of time. These types of diets don’t significantly change your long-term eating habits. A healthier approach is to make a lifelong change to the way you approach your nutrition. Instead of dieting until you’ve lost weight, commit to finding healthy balanced eating habits you can maintain for the rest of your life.

If you’re looking for the key to lifelong weight management and health, consider consulting with a nutrition counselor for in-depth insights into how you can improve your eating habits. NW Women’s Fitness offers all the services you need to pursue a healthier lifestyle.

 

Personal Training in Portland with NW Women’s Fitness

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If you’re looking to get in shape, personal training is a great option for support and motivation. However, if you’ve never worked with a personal trainer, you might be wondering what it involves. Keep reading to discover some of the personal training options we offer our members at Northwest Women’s Fitness Club.

Private Personal Training

Our private personal training is a one-on-one session where you and your trainer will develop a plan based on your needs and goals. You’ll get customized workouts and advice that can focus on strength training, cardio, flexibility, nutrition, or even a combination of everything. Your personal trainer will give you regular education and support, while also making sure your workouts are safe and effective.

Partner Training

If you and a friend or family member are working together to hold each other accountable on your fitness journey, you might be interested in our partner training. With this personal training option, you get the same great benefits of private personal training, but you get to share your personal trainer with another person. That means not only do you have another person to help keep you focused on your goals, you also get to split the cost of the session with someone else.

Small Group Training

To really reduce the cost of a personal trainer, consider our small group training. You can train with your friends and family, or you can join a group for the opportunity to meet new people. Our small groups have a maximum of four people, so you still get the individualized attention you need to meet your goals. We even offer specialized sessions that focus on different needs or workouts.

If you’re interested in learning more about our personal training options, contact us today to see how these options can help you achieve your fitness goals.