Running 101: Health Benefits, Tips, & More!

June 15, 2020 By Diana Fernandez 1 Comment

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.

Benefits of Staying Active in High Stress Times (Virtual; Exercise Tips, Group Fitness Classes, Personal Training and Nutrition Programs!)

May 8, 2020 By Danielle Smith Leave a Comment

In case you haven’t heard, exercise is a proven stress reliever. As the COVID-19 pandemic shutdown continues, everyone is facing new stressors, and to make matters more challenging, changes continue coming every day as new information is released. This is a high stress time in America and around the world, as children are home from school, employers have transitioned employees from offices to homes, and everyone anxiously awaits the lifting of stay at home and shelter in place orders.

Being physically active is proven to reduce stress levels, while enhancing your quality of life. Exercise works overall – physically and mentally – to deliver positive effects by relieving anxiety, reducing anger, alleviating stress, and relieving tension. Staying active and eating healthy also plays a role in boosting your immune system, confidence and improving your sleep quality, both of which stress, anxiety and depression are known to affect.

Let’s explore ways you, your family, and friends can stay active and healthy during social distancing!

How Staying Active Helps with Stress

Physical activity, including exercise, increases blood flow and enhances the body’s effective use of oxygen. With these enhancements comes a positive effect increasing endorphin production in the brain. You’ve likely heard of endorphins, more commonly referred to as “feel good” neurotransmitters, which deliver a feeling of euphoria and well-being following brisk exercise.

Also, staying active actually focuses your mind on your body, rather than your worries. The repetitive motion of exercise helps you concentrate on the movement and rhythm, with outcomes similar to meditation. This focus can increase energy immediately following a workout, as well as enhance clarity, and feelings of hope and peace. The beauty is, these mood boosts often continue, increasing as you exercise consistently.

On top of stress relief, physical activity supports your overall health and wellness. And, those improvements can regulate your levels of stress. Exercise enhances physical health in a number of ways including heart health, plus it can lower blood pressure, improve blood circulation, help you lose weight, strengthen muscles and bones, increase good cholesterol levels, and enhance your immunity.

At Northwest Women’s Fitness, we’re here to help you stay active by introducing you to our virtual personal training sale! Our workouts include private and partner sessions, Pilates, and team training sessions. Stay home, stay safe, and exercise with us! For more information on pricing, visit our website.

Just How Much Physical Activity is Needed

According to the American Heart Association, adults need 150 minutes of moderate level aerobic activity per week which equates to five 30-minute workouts. If you can’t commit to a 30-minute workout, you can break it down into three 10-minute or two 15-minute workouts each day, five days a week. For example, a 10 minute walk in the morning, followed by 10 minutes of squats in the afternoon, followed by 10 minutes of shoulder presses after dinner… Amid the aerobic activities, you should add two sessions dedicated to muscle strengthening. This means a session long enough to work out your major muscle groups – abdominals, core, back, legs, chest, shoulders, arms.

During this pandemic, stay healthy with affordable virtual workout options from our experienced trainers at NW Women’s Fitness.

Are There Specific Exercises/Nutrition Programs for Stress Reduction?

The point here is to stay active and there are lots of ways to do it. Nearly any kind of exercise is helpful in reducing stress. Some examples of moderate aerobic activities include brisk walking, biking, jogging, dancing, tennis, rowing, jumping rope, and, well, you get the idea. For muscle strengthening, you can try weight-lifting or resistance band exercises. The truth is choosing the stairs over the elevator, gardening – flowers or veggies, or playing a game of hopscotch with the kids, can give you an emotional boost, improve your health and lower your stress!

Along with exercises, you and your family can practice healthy eating habits during quarantine – trying new healthy recipes or registering for the Balanced Habits Kick Start program! The 28-Day program was/is designed for people that want to jumpstart their health & weight-loss journey or for those that just need to lose a few pounds. The Kick Start program includes:

Guided booklet and mobile app complete with tips, tricks, and a personal log
Meal plans, grocery lists, and recipes
Personal coaching
And more!

Contact NW Women’s Fitness Today!

During these challenging times, join us at NW Women’s Fitness Club for virtual classes and training of every kind and for our Balanced Habits Kick Start spring session and Life programs. For more information, please contact us today!

Healthy Breakfast Recipes [Boost Energy & Control Hunger]

April 20, 2020 By Danielle Smith Leave a Comment

WHAT TO EAT BEFORE A MORNING WORKOUT?

So, you’ve decided to up your workout routine by getting an early start. You probably don’t want to start your new routine with a full-flown breakfast, but you will need sustenance to complete the best workout possible. So, whether your morning workout begins at 4 a.m. or 7:00 a.m. or later in the morning, here are so tips on what to eat for optimal nutrition as well as results.

EATING VS. FASTING AS PART OF YOUR MORNING ROUTINE

You may find when your morning workout is super early, 4:00 a.m. or so, you may not be hungry at all. A few people have more effective morning workouts while still fasting. For most people, there are only a few foods that enhance their workout, providing the needed energy and helping with post-workout fatigue. Check out our recommendations below for some pre-workout snacks to get you going.

WHY EAT BEFORE YOUR MORNING WORKOUT?

Eating (fueling) before your morning workout helps energize you and keeps you from dragging your way through the workout. Eating the right breakfast means less muscle breakdown and serves to enhance the quality and intensity of your workout. The best option is a smaller meal (more of a snack) unless you are rising early enough to eat a full breakfast, wait 90 minutes to digest sufficiently, and then work out.

For you, this may mean getting up even earlier, but instead, you could simply have smaller portions than you would choose in a normal, non-workout day breakfast. In doing so, you decrease the time needed to digest.

Pre-Workout Breakfast Snacks

If you are among the earliest of risers in the morning, you’ll want a breakfast that is quick and easy – to prepare and eat! The goal here is to get the right balance of protein and carbs in small quantities to fuel your workout and boost your energy. Try eating these super easy options before your early morning workout:

A hardboiled egg with a piece of toast
A spoonful of your favorite nut butter and ½ banana
A teaspoon of cream cheese, goat cheese, or another favorite on a mini bagel
Dried fruit (1/4 cup)
Power bar with protein

If your workout comes a bit later (no judgment here – sleep is important for your health too!) then consider some of these recipes:

HEALTHY, DELICIOUS BREAKFAST RECIPES [Boost Energy & Control Hunger]

OATMEAL

Serve yourself steel-cut oats and add a twist to it!

Yummy, healthy toppings to add to your oatmeal:

Chia seeds
Hemp hearts
Blueberries
Blackberries
Almond butter

PUMPKIN SPICE OATMEAL (SERVES 4)

Start the day right with this healthy dish. Add to your slow cooker:

1 cup uncooked steel-cut oats
7 oz. canned pumpkin
1/8 cup dark brown sugar
1 tsp pumpkin pie spice
1/8 tsp salt

Then stir in:

3 cups water
1 cups unsweetened coconut milk
½ tbsp vanilla extract

Cover and cook on low for five hours. Remove lid and let stand for 15-20 minutes. Serve as is or with maple syrup, dried berries, and healthy nuts.

BREAKFAST SMOOTHIE BOWL

Load your breakfast bowl with delicious items such as coconut shavings, berries, seeds, nuts, and more!

Here’s one of our favorite recipes:

Ingredients:

1 cup of frozen strawberries and/or mixed berries
1 frozen banana and ½ banana at room temperature
1-2 cups of your choice of milk, almond milk, soy milk, or other (Depending on how creamy you like it)
Handful of healthy raw, unsalted nuts and seed toppings such as walnuts, chia seeds, hemp seeds, pumpkin seeds, flax seeds, pomegranate seeds (and any others of your liking)
Handful of raw coconut shavings
Goji berries

Directions:

Blend all of your frozen fruit and almond milk and pour into a smoothie bowl
Top your bowl with a sliced banana (room temperature) and any other fruits, nuts, seeds, coconut shavings
Drizzle with peanut butter, honey, or agave to add a little extra flavor! (optional)

AVOCADO TOAST

Ingredients:

1-2 slices of whole-grain bread
1 avocado
Half a lemon
Salt, pepper, or “everything seasoning” which has a mix of a few different salts and spices

Directions:

Toast whole-grain bread
In a bowl, smash your avocado by pressing your fork to mash it against the sides
Once your bread is toasted, top with your smashed avocado, squeeze your lemon over the avocado and add salt, pepper or an everything seasoning to taste!

Additional toppings to add a little more to your avo toast:

tomato
egg
lox
red onions (pickled onions or raw)
hummus

SPINACH & BERRY SMOOTHIE

Start your day on a colorful note and even eat your breakfast on the go! A smoothie can be loaded with all the nutrients to keep you going until your next meal.

Easy 5-Ingredient Smoothie:

Almond milk
Spinach
Strawberries
Raspberries
Banana

Pro tip: Add protein powder (of your choice) to keep yourself full and satisfied for longer

OMELET

Create yourself a delicious egg-white omelet and start your day with power and energy!

Ingredients:

2-4 Eggs
½ cup of Mushrooms
Turkey (1 piece of deli meat or about a 1/4 cup of rotisserie)
1 cup of Spinach
½ or 1 ripe avocado

Directions:

Cut your mushrooms into halves/fourths (depending on how big you like your mushrooms)
Break apart or cut your turkey into small pieces
Spray your pan with olive oil, avocado oil or coconut oil and adjust the heat to medium
Add your egg whites into the pan
Add your mushrooms, spinach, and turkey pieces and let cook on medium or a little less than medium heat
Slice your avocado
Once your omelette is ready, slip it out of the pan, fold in half with a spatula and top with your sliced your avocado

RECIPES TO TRY WITH YOUR OVER RIPENED BANANAS

The majority of over ripened fruit end up in our compost bins, but there are a couple of fruits that create delicious snacks once they reach that stage. Bananas are one of the best fruits for these snacks because the concentrations of sugar intensify and the taste is at its peak. So with that thought in mind, here are the top recipes to try with overripe bananas:

Banana nicecream: Did you know that you can make decadent, creamy ice cream out of bananas? All you need to do is freeze a few ripe bananas and blend them with a splash of almond milk (or your choice of milk) until they reach a dreamy texture.
Banana bread pancakes: mix mashed bananas, small pieces of pecans, and add baking powder to give the end result a bit of fluffiness. Then add two eggs, oats, and nutmeg to the mixture. These pancakes will make you feel like you’re having breakfast at a 5-star restaurant.
Moist and chewy banana oatmeal breakfast cookies: for something tasty and healthy to snack, on these cookies are great. To start, mix together mashed bananas, vanilla extract, egg, sugar, brown sugar, and butter. Then add cornstarch, cloves, baking soda, cinnamon, and flour. Stir in oats and place onto a baking tray in an oven pre-heated at 350 degrees. Bake for 10 to 12 minutes.
Strawberry banana colada smoothie: use a blender to mix together coconut milk and bananas until a smooth texture is achieved. Then add spinach and continue to blend. Then add coconut ice cream, Greek yogurt, pineapple, and strawberries to the blender. Blend it all together until a consistent color and texture is achieved.

MAKE THE BEST CHOICE FOR YOU

No one knows your body like you – from food to sleep to exercise – make the choice that works best for you. Doing so will help you stay motivated and energetic for your morning workout. And, we’re always ready to help, so please feel free to contact us – NW Women’s Fitness Club for advice on what to eat before your next morning workout with our Nutrition Program.

Healthy Recipes for Eating Clean for Lunch or Dessert

April 16, 2020 By Danielle Smith Leave a Comment

Did you know that almost half of Americans think that modern lifestyles make eating healthy difficult? Whether you work long hours or don’t have a lot of kitchen experience, there are plenty of reasons that can discourage you from eating the way you’d like. The good news is that eating clean can be easy and delicious.

Keep reading for some fun recipes that will make you feel incredible from the inside out.

One-Pot Mexican Quinoa

At the end of a long day, the last thing you feel like doing is spending an hour in the kitchen. This incredible Mexican quinoa can be made in just one pan, and in less than half an hour. It’s also vegan and gluten-free. You’ll feel ready to run a marathon thanks to the nutrient-dense quinoa, beans, and avocado.

INGREDIENTS:

- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 jalapeno, minced
- 1 cup quinoa
- 1 cup vegetable broth
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (14.5 oz) can fire-roasted diced tomatoes
- 1 cup corn kernels, frozen, canned or roasted
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Kosher salt and freshly ground black pepper, to taste
- 1 avocado, halved, seeded, peeled and diced
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro leaves

DIRECTIONS:

Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
Serve and enjoy!

Hummus Wraps for a Meat-Free Meal

These hummus wraps are great for vegetarians, vegans, and anyone looking to eat less meat.

Spread two or three tablespoons of hummus over a slice of lavash bread. Then sprinkle with a thin layer of:

Baby spinach or lettuce
Chopped up grape tomatoes
Sliced avocado
Chopped up carrots
Cucumbers
A splash of lemon juice or vinegar-based dressing
Alternative veggies if you don’t have these: edamame beans, corn, and pretty much any other vegetable you are craving to throw in there

Roll up the bread and enjoy!

Spicy Asian Chicken Salad

Who would have thought you could create a speedy salad in a bag? This healthy meal is incredibly easy. Grab a large bowl and drop the following ingredients into it:

1/2 bag shredded carrots
1/2 bag green salad leaves
1/4 shredded rotisserie chicken
2 tsp sesame seeds
A splash of your favorite Asian dressing
Finely sliced jalapeño to taste

Put a lid or plate over the top of the bowl, shake it around, and voila! You’ve now got a delicious salad!

Thai Tuna Salad Packed With Protein

This is another great salad packed with protein and fresh veggies.

Empty a 70 g can of drained tuna in a bowl. Add and stir into it:

1/2 small diced bell pepper
1/8 red onion, diced
1/4 diced cucumber

Top with a splash of sesame oil and a squeeze of lime and stir through. Season to taste and enjoy this delicious tuna salad.

Crock-Pot Quinoa Risotto

Forget constant stirring with this healthy risotto (serves 6). Add to your crockpot:

1.5 lb skinless chicken breast fillets
1 cup quinoa
1.5 cup chicken broth
2 minced garlic cloves
3 large carrots, sliced into rounds

Season with salt and pepper, cover, and cook on high for four hours. Shred chicken and return it to your crockpot with trimmed and quartered asparagus and 2 cups of peas.

Cook for another 30 minutes. Stir in another ½ cup of chicken broth and serve.

Satisfying Split Pea Soup

With just 10 minutes prep, even carnivores love this vegetarian dish! (Serves 4)

Add to your crockpot:

16 oz. rinsed and drained dried split peas
A peeled, diced yellow onion
3 diced carrots
3 diced celery stalks
1 tsp salt
1/4 tsp ground pepper
1 dried bay leaf
1/2 cup chopped parsley
4 sprigs thyme
7 cups vegetable broth

Cover and cook on low for six to eight hours. Remove the bay leaf and thyme stems. Stir with a whisk. If soup seems too thick, add a little water. Season to taste and serve.

Try “Nice” Cream to Satisfy Your Sweet Tooth!

If your sweet tooth is always out to sabotage you, try nice cream to satisfy that sweet craving. Did you know that you can make decadent, creamy ice cream out of bananas? All you need to do is freeze a few ripe bananas and blend them until they reach a dreamy texture. Since this base is so simple and versatile, you can go crazy with flavors and toppings. Check out these 10 nice cream recipes for some inspiration:

10 Banana Ice Cream Flavors

Chocolate Banana Ice Cream: Use 3 bananas. Add 1/4 tsp pure vanilla extract, pinch salt, and 3 tbsp cocoa powder.
Mint Chocolate Chip: Use 2 bananas and a pinch of salt. Add 1/8 tsp pure peppermint extract (or more if desired), and stir in chocolate chips or cacao nibs after blending. Optional, blend in a pinch of spirulina or a small handful spinach for color and an extra nutrient boost.
Peanut Butter: Make the original recipe below, adding 2-3 tbsp peanut butter or another nut butter or allergy-friendly alternative before blending.
Cookies’n Cream: Make the original recipe below, adding 2 tbsp coconut butter if desired. After blending, add in a crushed cookie sandwich or Healthy Oreos.
Very Berry: Make the original recipe below, adding 1 cup frozen berries of choice and 1/8 tsp pure vanilla extract.
Strawberry: Use 2 bananas. Blend in 1/2 cup frozen strawberries. Add 1/4 tsp pure vanilla extract and optional shake of cinnamon.
Pina Colada: Make the original recipe below, using 1/4 cup canned coconut milk as your milk of choice. Blend in 1/2 cup frozen pineapple. Stir in shredded coconut if desired.
Vanilla Bean: Use 3 bananas and a pinch of salt. Add 1/2 tsp vanilla bean paste.
Pistachio: Make the original recipe below, adding 2-3 tbsp pistachio butter and 1/8 tsp pure vanilla extract. Sprinkle crushed pistachios on top if desired.

POWER FOODS THAT WILL CONQUER HUNGER & FLATTEN THE TUMMY

Crushing hunger after a serious workout is hard – on one hand you want to eat everything in sight because you are so hungry, but on the other hand, you want to eat healthily because of how hard you just worked out! Below find some tasty and healthy power foods that will help you crush your hunger fast:

SPINACH

Research has shown that spinach is filled with thylakoids, a boosting hormone that is perfect after a hard workout.

COTTAGE CHEESE

Although it may not sound so appealing, cottage cheese has 28 grams of protein per cup! This will help you to feel fuller for longer.

APPLES

Apples contain a fiber called pectin, which has been found to release hormones that control satisfaction.

EGGS

Filled with protein, eggs are ideal for a low-cal diet. According to Women’s Health Magazine, a study that followed two groups showed that the group who consumed eggs for their breakfast went on to consume 164 fewer calories for their lunch!

OATMEAL

Like other whole grains, oatmeal is high in fiber. Because fiber takes longer for your body to digest, an oatmeal breakfast will stay in your stomach longer. You’ll feel fuller and be less tempted to snack. Just be sure to avoid pre-sweetened oatmeal with lots of added sugar.

RASPBERRIES

Did you know that these superfoods have more fiber than nearly any other fruit? According to Women’s Health Magazine, a study found that just 65 calories worth of these berries (1 cup) eaten about an hour before dinner caused women to consume less at their meal!

FISH

Your body burns more calories digesting protein versus carbs or fat, which means protein-rich foods already have an edge. However, fish in particular offers even more benefits. It’s leaner than other sources of protein, including chicken and turkey. It’s also high in omega-3 fatty acids. Although omega-3s may not directly contribute to weight loss, they do provide several health benefits, especially compared to other fats.

NUTS

When you do need a snack, nuts are an excellent choice. They may be high in fat, but it’s a healthy fat. Plus, nuts are high in protein, fiber, and several other key nutrients. Keep in mind, though, that nuts are calorie-dense. Consume them in small quantities and use them to replace less healthy snacks. Consider adding a few pecans to your salad instead of croutons or topping yogurt with walnuts instead of granola.

DARK GREEN VEGGIES

Speaking of salad, eating vegetables like spinach and broccoli can also help you slim down. These and other green vegetables are high in fiber and low in calories. Add a salad with romaine lettuce, arugula, or spinach as the base before your meal, and you’ll be satisfied with smaller portions. Avoid iceberg lettuce, which contains very little fiber.

Want to Achieve Your Fitness Goals?

Eating clean can be just as tasty as it is healing for your body. With these recipes, you’ll be able to give your body all the nutrients it craves without sacrificing any flavor. Want to get your dream body and feel your best? NW Women’s Fitness would love to help. Check out our free membership trial to learn more about how we can revolutionize your health.

The Many Benefits Of Hiring A Personal Trainer In Portland

February 13, 2020 By Diana Fernandez 6 Comments

When you decide to start a fitness regimen, trying to figure out where you should begin can feel a little overwhelming. There is a lot of information available online, in magazines, and by word of mouth. It can be confusing to nail down what is going to work best to help you achieve your personal fitness goals.

Whether you want to increase your level of physical fitness, focus on muscle tone, lose weight, or build your endurance, a personal trainer can help you get the best results possible. By deciding to work with a personal trainer, you are taking steps to ensure a safe, effective training routine.

Weight training on your own can lead to injuries long term if you aren’t familiar with proper form. By lifting weights that are too heavy for your current ability, or using improper form, you’re putting yourself at risk for a serious injury if you’re inexperienced.

By exercising without the guidance of a personal trainer, you run the risk of overtraining; this is a common mistake that is easily avoided. Cardio exercise is a great way to improve your overall health, but too much of a good thing can quickly become an issue. Training too hard, or for too long, doesn’t allow your body any time to recover. The symptoms of overtraining include fatigue, soreness, decreased strength and decreased muscle mass.

Hiring a personal trainer does mean an added cost, but the health risks associated with inexperience are something to be aware of. Also, you’re more likely to achieve your desired results with professional guidance.

Benefits of Hiring a Personal Trainer

A personal trainer can teach you the basics of exercise, proper form and effective techniques, and this knowledge can boost your confidence so that you are fully prepared for group training experiences. But a trainer provides a lot more than just basic information.

1. Motivation

A trainer provides you with ongoing motivation, because you know there is someone expecting you at regularly set appointments. When you are simply trying to get fit on your own, it is so much easier to slack off now and then. But when a trainer is working with you, there is an extra level of motivation that can get you through rough or discouraging times.

2. Routine

For achieving fitness goals, it is better to learn consistency than to simply work out when you feel like it. However, it can be difficult to develop an effective exercise routine without expert advice. A trainer provides the expertise to develop a fitness routine that will be realistic for you.

Remember, an exercise routine that is too extreme can cause you to become discouraged and give up. A trainer will maximize the amount of time you spend in the gym without overwhelming you or wasting your time, crafting a routine to make the most of each visit.

3. Support

Your trainer is single-mindedly committed to your success, so they provide continual support. Through constant feedback, advice and encouragement, they will be there for you. Anytime you are working with the trainer, their attention is focused solely upon you.

4. Learn Properly

All too often people do not know proper techniques for exercising. Whether lifting weights or using a treadmill, there are right and wrong ways to work out. If you’re new to exercising or new to a certain type of exercise, having a personal trainer work with you and teach you the correct techniques can help you get the most from your workout in addition to helping you avoid serious injuries.

5. Full-Targeted Workouts

Personal trainers know how your entire body works when working out. The exercise routine you and your trainer put together will undoubtedly target each problem area that you wish to address, as well as some areas that you never knew you were having trouble with. You will progress faster and more completely toward your fitness goals with a personal trainer.

Are You a Group or One-On-One Personal Training Type?

Reaching your fitness goals can be challenging amid today’s busy lifestyles. From family to work, it’s often hard to choose the right gym, the best workout, and the most effective training type. The options seem endless which means you may decide to try every exercise program or not be able to decide at all! Today, let’s explore the options related to training types and discover if you are a group or one-on-one personal training type.

What Are the Differences?

There are a couple of options when it comes to training. First, there is one-on-one individual personal training or group training (large or small groups). Personal training can happen at home (though limited) or at the gym, depending on your regimen and your fitness goals. A personal trainer delivers a fully focused, relationship-based experience which is always focused on your unique fitness goals. Workouts are tailored by your trainer and consider any issues (injuries, preferences, abilities, etc.) to ensure a safe, effective workout. And, since your trainer is focused on only you, the trainer can correct any issues which may arise during your workout creating a level of trust and accountability.

Group training is essentially personal training in a group. Group training gives you more limited access to a professional trainer at a lower cost than having an individual session with a personal trainer. With group training, you also get attention as well as instruction in technique from the trainer, but also the support and encouragement from members of the group. With the help of those in your group and in a fun environment, working out with others can help you push forward to reach your fitness goals.

More Pros and Cons

As you think about whether a group or one-on-one training is for you, let’s explore several aspects of each to aid you in your decision. Ask yourself, which is most likely to keep you motivated. For some, having a personal trainer focused on keeping you motivated is most appealing, while others enjoy a bit of competition or the camaraderie of working in a group.

As far as safety is a factor in your decision, personal training one-on-one may edge out group training as the safest. Why? With a personal trainer, every exercise and movement is designed specifically for you to help you reach your goals while group training is more generalized and geared to everyone in the group. And while group training is not dangerous, if your body has unique needs, a personal trainer will monitor every action and reaction ensuring every exercise positively affects your body.

Results in achieving your wellness goals will also factor into your decision. No two bodies work the same, so it is important to focus on your body and your goals, not someone else’s. Effectiveness and results vary, depending on your goals. For example, if staying active and in shape are your primary motivators, group training may be the perfect fit, but if reaching a specific goal or targeting a specific area is your goal then one-on-one training may be best for you.

What We Offer

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.

Contact NW Women’s Fitness Today

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.