NW Women’s Fitness has contributed to the Club Business International journal. Find the journal here and read about us on pages 42-46 in the “Managing the Hybrid Experience” section.
7 Healthy Habits to Stick in 2021 (Balanced Habits Programs, Tips, & More!)
As the new year begins, many seek to begin the year with healthy habits. Whether you are planning to eat healthier, get more rest, begin a new workout, or enhance your existing workout routine, the first step is planning, followed by getting started.
When you make the best choice for you, motivation and energy come more easily. At NW Women’s Fitness, our personal trainers and food coaches are here to guide you through an effective plan that will work for you!
Let’s explore all the tips to help you begin the new year with fresh, healthy habits.
1. Jumpstart Your Health with NWWF Balance Habits KickStart Program
This year you can jumpstart your health with NW Women’s Fitness Balanced Habits KickStart program or add accountability with our Balance Habits Life program. Each of the exclusive programs are designed to meet your needs with short and long term options. Offering guidance, nutrition, and knowledge, the NWWF Balanced Habits programs can help you lose weight and get healthy in a smart way that is sustainable for life.
Balanced Habits pairs you with a BH Certified Food Coach who then works with you to create a personalized eating plan to achieve your goals while keeping your lifestyle, limitations, and preferences in mind. The program is based on the philosophy “there are no bad foods, just bad portion sizes” and is focused on balanced, practical eating. Without food eliminations or restrictions, you have the freedom to enjoy the foods you love, supported by your Coach who helps you develop the strategies which work uniquely for you.
Pre-register today to start seeing better results in 2021!
Due to the added challenges 2020 brought to many of our health and fitness goals…
We have lowered the price from $239 for members and $259 for non members to
Only $99 for this January 15th 2021 KickStart!
- Member Price Only $99 until January 13th, 2021
- Non-Member Price Only $99 until January 13th, 2021 (non-member includes 28 day virtual membership during KickStart)
To pre-register, please visit https://www.nwwomensfitness.com/nutrition/
2. Start with Small, Achievable Goals for the New Year
Many people begin the journey to new healthy habits with lofty goals that are hard to maintain over the long term. Instead, why not start with small, achievable goals, like working out one more day per week than you have in the past or cutting out an hour of binge watching television each week.
As you succeed with these smaller goals you will be encouraged to keep moving forward accomplishing bigger goals and better habits throughout the remainder of the year. Take each new habit a step further, and soon you will see healthy habits form to last a lifetime.
3. Keep Your Goals Specific
Do not make vague goals for new healthy habits, rather choose specific and concrete goals which can be measured and have a timeline. Setting a vague goal for improving your health over the coming year will not get you as far as a well-thought out plan that includes a strategic meal plan (see NWWF Balance Habits above) and do-able workout sessions with one of our experienced personal trainers. Always choose a specific goal which you can realistically manage in the coming days and soon you will be well on your way to accomplishing healthy habits and goals in the new year.
4. Add Accountability to Keep You On Track
Finding a friend or a like-minded community can help you stick to your goal of creating healthy habits in the coming year. Ask a friend, who is also committed to new healthier habits, to commit to being your new gym partner or seek out a NWWF personal trainer to set weekly appointments to reach your unique goals. Another great option is joining a group fitness class, where workouts are fun and effective, and you can meet new friends who have like-minded goals.
Learn more about our virtual club memberships today!
5. Start Your Mornings Right
How you start your morning can have a profound and positive effect on your day. Get your productive day by making your bed and then preparing a healthy breakfast. A good breakfast is known to boost your metabolism, helping you better burn calories during the day. On top of that, a healthy breakfast helps replenish your brain and your muscles to get your body’s rhythm off to the right start.
6. Exercise Smart
Exercise offers long-term and short-term benefits. In fact, the benefits of exercise include lower levels of stress, better moods, and an enhanced ability to focus. Exercise can help you get your body fit as you lose unwanted weight, and for the long term, exercise can help prevent health problems, including heart disease and diabetes.
7. Sleep Well
Restful sleep is the key to good health, allowing your body to rest and recover. Quality sleep helps improve cognitive performance and decreases the risk of anxiety and depression. Lack of sleep can also lead to weight gain over time.
Getting the proper rest starts with developing a healthy sleep ritual. A sleep routine allows your body to become accustomed to sleeping during specific hours. Consider using an app which plays ambient sounds or reading a bit before bed to help you fall asleep easily. Once you discover your unique circadian rhythm, you will easily find a healthy sleep pattern.
Count on the Team at NW Women’s Fitness Club to Help
NW Women’s Fitness Club, located in Portland Oregon, can help you get a jump start on a new year filled with healthy habits. From the NWWF Balance Habits programs to professional trainers to virtual group fitness classes, as well as massage and esthetic services, NW Women’s Fitness Club can provide the guidance you need to achieve your goals and create a healthier you.
To learn more about developing healthy habits, please call us today at 503-287-0655 or email us at info@nwwomensfitness.com.
Benefits of Virtual Fitness Memberships
The pandemic has made everyday life more challenging. As the re-opening phases continue, everyone is encouraged to continue social distancing, sanitizing, and wearing their mask to keep everyone safe.
Stress and anxiety continues to affect individuals and families as everyone works to adjust to the new normal. As everyone tries to move forward, it is helpful to know that exercise and physical activity are natural stress relievers, improve your overall health, and enhance your quality of life.
As everyone walks together through the pandemic and the economic downturn, virtual fitness memberships can offer unique benefits to help overcome the current challenges.
Let’s explore the benefits of virtual fitness memberships!
Why Enroll in a Virtual Fitness Membership?
- Convenient and Affordable – With on-demand workouts, you can exercise when and where you choose to do your virtual training. There are no restrictions because of the time of day or inclement weather or limits on the number of attendees.
- Motivation – When you choose our online fitness classes, motivation is built in to keep you moving forward toward your fitness goals. Plus, your classes and training can be modified and personalized specifically to meet your needs regardless of the class size.
- Community – Long-term gym members value the community of classes with familiar faces and access to favorite trainers. You can also sign up for class sessions with fitness experts to whom you are accustomed, and the options are endless. In addition, with virtual fitness classes you can even meet new friends and establish a community with similar interests and goals.
- Flexibility – With a virtual fitness membership, you can enjoy total flexibility in your workouts with access to virtual library of classes. Plus, you get to exercise on your own schedule with on-demand workouts. On top of that, you can customize your workout from a vast selection of classes offered at all ability and skill levels. You aren’t limited to what class you chose and can actually mix up your routine based on your current mood, your interests, and what kind of workout you want on a given day. You also gain the opportunity to try new exercises, workouts, routines, and classes with new instructors to find the ideal fit for you and your health and fitness needs.
- Privacy – With a virtual fitness membership you can train in private, without working out in front of everyone attending your class. Whether you are new or experienced with the workout you want to try, no one else needs to know unless you want them to know. Virtual training can be private, removing peer pressure and alleviating fear of trying something completely different. You don’t have to worry about what you are wearing, how your hair looks, or if you simply aren’t capable of 100 percent at the moment, but still want to work out.
- Safety – Given the safety precautions being taken in light of COVID-19, virtual training may be the perfect answer for those who are immunocompromised or those who simply want to protect family and friends from potential infection. In addition, the workouts are safe, with proven results given by our trained professionals.
- No More Full Classes or Lockouts – With a virtual fitness membership, you don’t have to worry about classes being filled before you have the chance to sign up. Also, you won’t be affected by gym closures due to holidays or other circumstances. All you have to do is go to your video library and workout like normal. It’s that simple!
Contact Us Today About Our Virtual Fitness Membership
At Northwest Women’s Fitness Club, we have the perfect Virtual Fitness Membership for you. Right now, we are offering a great membership special featuring the Virtual Group Fitness Membership with full access to all our live classes plus our virtual library for only $29 per month with a two-month commitment. If you want to go all in, we are also offering an annual membership $288.00 (which comes out to only $24 per month).
It is the ideal time to join and begin enjoying the benefits of health and fitness at NW Women’s Fitness Club. We offer a supportive, friendly, and non-intimidating community focused on helping you achieve your fitness and wellness goals.
Our amazing Group Fitness Program features:
- BODYPUMP
- BODYSTEP
- Cycle
- Endorfunk
- Essentrics
- GRIT
- HIIT, HITT & Core
- Moving to Heal
- Nia
- Yoga/Pilates
- Qi Gong
- Strength
- Strength/Cardio
- Zumba
- Zumba Gold
Classes are scheduled Monday through Saturday:
- Monday: 5:45 a.m. – 4:00 p.m.
- Closed for deep cleaning: 11:00 a.m. – 12:00 p.m.
- Seniors only: 12:00 p.m. – 1:00 p.m.
- Tuesday: 8:45 a.m. – 7:00 p.m.
- Closed for deep cleaning: 2:00 p.m. – 3:00 p.m.
- Seniors only: 3:00 p.m. – 4:00 p.m.
- Wednesday: 5:45 a.m. – 4:00 p.m.
- Closed for deep cleaning: 11:00 a.m. – 12:00 p.m.
- Seniors only: 12:00 p.m. – 1:00 p.m.
- Thursday 8:45 a.m. – 7:00 p.m.
- Closed for deep cleaning: 2:00 p.m. – 3:00 p.m.
- Seniors only: 3:00 p.m. – 4:00 p.m.
- Friday: 5:45 a.m. – 4:00 p.m.
- Closed for deep cleaning: 11:00 a.m. – 12:00 p.m.
- Seniors only: 12:00 p.m. – 1:00 p.m.
- Saturday: 8:45 a.m. to 1:00 p.m.
Contact us today for more information!
Tips on Feeling Healthy Over Thanksgiving Break
Tips on Feeling Healthy Over Thanksgiving Break
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.
While there are healthy Thanksgiving ingredients, such as green beans, brussels sprouts, roasted sweet potatoes, carrots, and other vegetables, there are unhealthy foods made with heavy butter, fat, carbs, and loads of sugar.
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. Let’s explore healthy tips so you won’t end up in a food coma this Thanksgiving break!
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 made 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 gnocchi!!
Delicious Snacks from Thanksgiving Leftovers
With Thanksgiving right around the corner, all we can think about are the delicious leftovers we will have waiting to be eaten for days upon days following the feast. Below are simple and health-conscious ways to keep enjoying your Thanksgiving leftovers for days into Black Friday and beyond!
- Pumpkin Pie Toast – Scoop a heap of pumpkin pie filling right out from the pie and spread it on a piece of whole wheat toast and top it off with granny smith apple slices and chopped walnuts. This will bring your taste buds back to Thanksgiving dinner while staying healthy at the same time!
- Cranberry Yogurt – A healthy and delicious snack that could not get any easier to make; mix a dollop of leftover cranberry sauce into your favorite yogurt and voila a delicious snack awaits your arrival!
- Turkey Lettuce Wraps – Buy some lettuce and wrap your leftover turkey, gravy and whatever else sounds appealing into a wrap until the last Tupperware container full of leftovers is gone!
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.
Go Easy on Alcohol
Alcohol comes along with Thanksgiving celebrations, but you must remember alcohol calories add up quickly. Have a glass or two of wine and stay hydrated by drinking water so that way you are limiting your alcohol calories and staying sober.
Savor Every Bite
It’s easy to consume all 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 you need to unbutton your pants.
Instead of consuming the food all at once, 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 fit and healthy.
Whether you go for a nice walk with a family member or quickly hit the gym for thirty minutes while everyone else is 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 that matters the most is your health. So, show yourself how thankful you are by having a healthy Thanksgiving this year!
And make sure to contact NW Women’s Fitness about guest passes if you have family heading your way this year. Learn more about our classes to help you stay fit this Thanksgiving break!