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March Motivation: Discover How Our Personal Training Options Can Help Guide Your Exercise Journey

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Are you trying to get back into shape?  Do you need a little extra motivation?

Personal training at Northwest Women’s Fitness may be a great option for you!

Our personal trainers come from a variety of fields, but all have one thing in common: to help women achieve better fitness, health, quality of life, and above all to empower them.

Learn more about our personal training options and how we can help you with your exercise journey.

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!

Partner Training

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.

Boot Camps

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.

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.

 

Growing Tired of Repeat Workout Routines? Try Group Fitness Workouts!

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Did you make a New Year’s resolution to get fit?

If you’re already struggling to stick to your resolution, try group fitness workouts.

Instructors keep things fun and varied with different routines. They also provide the motivation and inspiration you need to blast through every workout.

Read on to see what’s on offer at NW Women’s Fitness

Group Fitness Workouts to Get You in Shape

No matter what your fitness goals are, there’s a class for you.

Strength

Looking to build muscles and improve strength? These are the classes you should be joining.

  • Barbell Cardio – Use the barbell to perform basic lifts, combining them with cardio exercises for strength and stamina.
  • WOW (Women on Weights) – Learn how to use machines, barbells and free weights so that you can walk into the weight room with confidence.

Cardio

Burn calories and lose fat in these high-energy cardio workouts.

  • Indoor Cycling – Burn 450 calories in just 30 minutes. Bike n’ Buff and Bike n’ Butts classes add strength work to target your glutes.
  • Cardio & Strength Circuit – Use weights, steps, resistance bands, kettlebells and other equipment to give you a high-intensity workout. These are ideal fitness classes for beginners.
  • Cardio Party – An interval class using 20-60-second bursts of exercise for a full-body workout.
  • HIIT, HIIT Circuit, HIIT & Core – HIIT workouts are some of the most fun and effective ways to train, using high-intensity workouts with short rests.
  • Pure Energy Step -Challenge your coordination while burning calories in an intense aerobic workout.
  • Step n’ Strength – Use the step to do intervals of cardio and bodyweight exercises.
  • Metabolic Resistance Training – A circuit training class for intermediate and advanced gym members.

Martial Arts

Whether you want to learn some self-defense, reduce stress or just have a fun workout, these martial arts classes will do the trick.

  • Nia – A mixture of martial arts and dance moves to develop strength and improve cardio.
  • Qi Gong – An ancient Chinese art that allows you to focus on your breathing while performing slow, controlled movements.
  • Turbo Kickboxing – Learn how to punch and kick with shadowboxing and pad work.
  • Moving to Heal – A combination of yoga and Tai Chi set to relaxing, rhythmic music.

Flexibility 

These classes will help you to prevent injury by balancing, stretching and rehabilitating your muscles.

  • Yoga – Poses and routines to challenge all fitness levels. Hatha, Vinyasa, Ashtanga, Kripalu and Yin yoga are available.
  • Pilates– Sculpt your core while improving flexibility and balance.
  • willPower&grace – A barefoot workout that focuses on functional movements, building muscle strength and flexibility.
  • Essentrics -Dynamic stretching exercises to help you to increase your range of motion.
  • MELT – Learn how to use foam rollers to stretch and balance the body, helping your muscles to recover.

Dance

With these classes, you’ll have so much fun that you’ll forget you’re working out!

  • Zumba – Zumba has taken the fitness world by storm, using moves from various types of dance to get you sweating. There’s also Zumba Gold for older adults.
  • Barre – Use the ballet barre to stretch and strengthen your muscles, with a combination of yoga, Pilates and ballet dance moves.
  • Boomers Cardio & Strength – Fun choreography gets you moving along with the music with strength-building bodyweight exercises.

Fuel Your Body

With a whole range of group fitness workouts at your fingertips, you can whip your body into shape in no time.

However, that’s only if you make sure you’re eating right, too. After all, abs are made in the kitchen, not the gym.

If you need some extra guidance, we’re here to help. See what our nutrition counseling can do for you.

 

Tips For Turning New Year’s Resolutions Into Healthy Habits in 2019

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Although we are always changing and growing throughout the year, the start of the new year is a great time to sort out some resolutions to motivate you and get you closer to your goals.

Chances are, you’ve already made plenty of resolutions. Following through can be tricky when life gets complicated and schedules get tight with work and family. Don’t feel bad; you’re not alone. Only about 8 percent of those who make resolutions stick to them all 12 months of the year, so let’s use this as a motivator to fulfill our 2019 goals!

Don’t give up. This coming year can be different. You just need realistic goals and a new approach. Learn how to make your resolutions into lasting habits.

A great way to start a New Years’ workout regimen is with a personal trainer or in a group fitness class – both help to keep you motivated and it always helps to have a support team to keep you accountable!

The important thing is that you are part of a community that you feel comfortable and free to be yourself in!

Make Small Changes

What’s your typical resolution for the New Year?

If you’re like most people, you think up a few lofty goals and attempt to hold yourself accountable:

  • I’ll stop eating sweets
  • I’ll work out at least once a day
  • I will work harder at my business
  • I won’t binge on Netflix every weeknight

It’s great that you want to make positive changes, but keep in mind that small specific changes make way for accomplishing a larger overarching goal!

Start with small, attainable changes. Then, you can gradually tackle the bigger goals. For instance, if you say you’ll hit the gym 3-5 times a week, you’re more likely to follow through with that than a major goal of 7 days a week.

Once you reach your smaller goals, you can form a habit that can be taken farther. After a while, you will be used to making time in your schedule to work out.

Everyone and their situations are different so forming a habit may take anywhere from a few weeks to a few months, but the point is to start with realistic goals that can be achieved. Slow and steady wins the race, right? In due time, you will find it easier to set higher expectations for your frequency and duration at the gym once you’ve adapted to a smaller change first.

Make Specific New Year’s resolutions

How elaborate are your New Year goals?

People tend to make vague resolutions. The best New Year’s resolution is one that’s made with a lot of forethought.

The more specific your goals, the more likely you are to complete them. This is because you aren’t overwhelmed with defining and interpreting a vague goal with no timeline or “measurable” outcome.

For example, if you are setting a goal to improve your health with exercise and diet, create a specific plan to follow with meals, amount of workout sessions per week, and have an ultimate goal! Whether that’s to extend your duration on the treadmill to 5 miles or to feel more confident in your favorite jeans, the important thing is to do it healthily and with an attainable goal.

We all know it’s unlikely to stick to a New Years’ resolution of “No carbs or sweets and working out 7 times a week.” Start out with a goal you can realistically manage and you’re more likely to stay healthy and happy in your journey to fulfill your goals!

Find a Friend or Community to Hold You Accountable

There are many people to help you stick to your New Years’ Resolutions! Here are a few suggestions:

  • Friends – Hit the gym with a pal and you will probably find it more enjoyable and find yourself more committed to your gym sessions. No one wants a flakey friend!
  • Personal Trainers – Accommodating to your schedule, you can set up appointments for a variety of fitness experiences catered to your needs and financial budget.
  • Group Fitness – When you sign up for group fitness classes, you are more likely to attend your sessions than if you are going alone. Fitness classes make working out fun and provide a great opportunity to make friends who you can look forward to seeing every week!

Are You Ready to Make Healthy Resolutions?

Regardless of your health and fitness goals, the most important thing is to find a gym you feel comfortable and safe.

At NW Women’s Fitness, we provide a friendly, non-intimidating, ideal space to workout, without the ogling and distraction that is often associated with co-ed facilities.

If you’re looking for a new gym in Portland, come check out our facility! If you’re already a member, contact us for information on the many ways we can help you meet your New Years health goals!

 

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.

 

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.