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Benefits of Exercise for Working Moms

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Did you know that 40 percent of mothers with children aged eighteen and under are the primary source of income for their family? If you’re a working mother, it can be challenging to find any time for yourself, but exercise and a healthy diet are keys to living a healthy, happy life.

The Benefits of Exercise for Working Women

The American Heart Association recommends getting 75 minutes of vigorous exercise a week and 150 minutes of moderate exercise. When discussing the benefits of exercise, many people like to focus on weight loss. However, there are many benefits of maintaining a regular exercise routine that have nothing to do with how much you weigh.

Of course, there are times where you need some help getting into a healthy workout routine. That’s where we come in! Sign up now for a Free Week Trial Membership at our gym designed especially for women, including one Free Personal Training and Pilate’s session and access to all of our group classes. Get start living your best life today.

Catch your Z’s

Studies have shown that exercise improves your sleep quality. When you sleep better, you’ll have more energy to play with your kids and get more done at work. One study even said that women who got 150 minutes of vigorous exercise a week slept 65 percent better than those who don’t.

Stress Management

When you’re working full time and have kids, there is almost no way to avoid high levels of stress. Working out is a great way to blow off some steam. Even just 20 minutes of physical activity can help you refocus on your family after a long day of work.

Energy Boost

A regular exercise routine will strengthen your heart, improve your circulation, and give your body a boost of energy. The more you exercise, the more your body gets into the routine of creating energy, meaning that regular exercise will have an exponential effect on your energy levels.

Busy Mom Workout: A Quick Routine

When you have kids and a job, taking time for yourself to exercise can seem impossible, but just a few minutes a day can make a world of difference for your health and mental well-being.

Though a gym will offer you the most options for getting in a great workout, you can exercise no matter where you’re at.

Chair dips only require you to sit on the edge of a chair and push up and down in reps. You can do butterfly crunches virtually anywhere for several minutes to help strengthen your core. Once you’re done with your core, you can do oblique crunches. Modified push-ups will help to strengthen your upper body, and a ten-minute run around the block can get your blood flowing and tide you over until you have time to get to the gym.

Don’t be discouraged – there are opportunities to exercise all around you.

Be a Role Model

Part of being a parent is showing your kids what healthy habits look like. By taking time to exercise, you’re showing your family that being healthy is a priority to you. There are also the trickle-down benefits of increased energy, a more positive mood, and better sleep- all of which can help make you a more engaged parent.

The Benefits of Exercise For Your Mental Health

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There are several mental benefits of starting, and sticking with, an exercise routine.  You boost your immune system, improve your physique, and will also feel better about yourself. Ready to exercise more and feel great? Check out a membership at NW Women’s Fitness today for a variety of classes and the support you need to look and feel your best.

What are the Benefits of Exercise for Your Mental Health?

Only 1 in 3 adults are physically active for the recommended amount of time each week. Not only are these adults missing out on the physical benefits, but what about the mental benefits of staying active? We put together the benefits of exercise for your mental health to help you jump start your exercise program.

Decrease Stress

When you exercise, your body’s central and sympathetic nervous systems begin to communicate which helps the body respond to stress. Exercising causes your body to produce neurohormones that can improve your mood when affected by stress. Being physically active can also help you deal with your stress and make you a happier person in the long run.

Reduce Anxiety

If you suffer from anxiety, exercise is a natural and effective way to treat it. Exercise can boost your energy and relieve tension by releasing endorphins that encourage good mood. Physical exertion is a healthier way to deal with anxiety than winding up in an elevated emotional state- which can lead to other issues and complications.

Improve Self Esteem

Regular exercise can help you lose weight and increase muscle tone. But it’s not just about weight loss- being active can also boost your energy levels, and increase your metabolism which allows you to feel more energized throughout your day, can improve your focus at work or school, and allows you to give more of your time to your family without feeling tired or impatient.

Studies have shown that accomplishing goals can improve your mental outlook and result in more positive feelings. When you combine that with regular exercise, your brain will be focused on positive thoughts and actions leading you to feel better about your self.

Boost Brainpower

Studies have found that regular cardiovascular exercise increases the volume of cells in certain regions of your brain. A tough workout will increase levels of a brain protein throughout the body that will help you learn and make better decisions. Along with exercising, you can improve your brainpower with proper nutrition.

Improve Sleep and Relax More

Moving around about five to six hours before bedtime can increase your body’s core temperature. When that temperature comes down, it tells your body it’s time for bed. Exercise also results in a varying level of physical exhaustion, depending on the intensity of your workout. Often when we’re feeling “tired,” we’re dehydrated, bored, or experiencing seasonal depression or mental fatigue.

That means even though you may feel tired, your mind and/or body may still have difficulty falling asleep, staying asleep, or getting into a REM state (which is the most restorative form of sleep). The easiest way to counter this is through physical exercise. Staying active helps burn off excess mental and physical energy which can lead to better, deeper sleep. Couple that with feeling more positive and accomplished, and you could be in for a complete change of lifestyle.

Get More Done

Having a hard time getting something done? Try taking a walk or a jog. Exercise can help create more energy to give you the boost to get things done. We know it can be challenging to squeeze time in at the gym. By starting with smaller, more attainable goals, you’re more likely to follow through and develop a habit. Keep in mind, in order to build muscle, you will need to consider some for of weight training; cardio alone won’t help to build muscle.

Gain Coping Skills

If you face challenges in life, exercise gives you a healthy way to cope instead of turning to unhealthy habits that will make you feel worse in the long run. Over time, you may find that a quick run or brisk walk can help you feel better. When it comes to exercise, you’ll be most successful if you find an activity that you truly enjoy doing and look forward to week after week. For some, that might be yoga; for other, kickboxing. Check out our group fitness classes and challenge yourself to try a new class at least once per month until you find one that you love.

 

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.