The Top Workouts and Group Fitness Classes To Get Your Best Summer Body

July 13, 2020 By Diana Fernandez Leave a Comment

Summer may be here, but it’s not too late to get the sizzling bikini body you want. Try these three workouts for your best summer body.

3 Workouts For Your Best Summer Body

Kick It Off With Cardio

A solid cardiovascular workout is key to burning calories and getting your body into swimsuit-ready shape. While you don’t have to squeeze in a heart-pumping workout every day, you should schedule 30 minutes of cardio three days each week. Choose the cardio method that works best for you, whether it’s running, cycling, or the elliptical machine. Make a point of trying different machines or routes to mix it up. Want to make your cardio session even more effective? Keep your arms active or use free weights, so your arms get in on the action.

Tone Your Core

Adopting a regular cardio routine can help you get in shape, but to get ready for the summer, you’ll want to tone your core, too. Take your pick from core-strengthening exercises like abdominal holds, side crunches, leg raises, and planks. Fit in your core toning three times a week on non-cardio days. With this schedule, you’ll stay active throughout the week and consistently work toward your summer body goal.

HIIT It Up

If you don’t have time to waste on the road to getting in shape or if you’re looking for more variety in your regular workouts, try high-intensity interval training (HIIT). This type of workout can help you burn fat quickly as long as you’re willing and able to put in the effort. To do a HIIT workout, push your body to 90 percent of your maximum capacity and then rest at a two-to-one time ratio. Choose from intervals of sprinting, doing burpees, cycling, or your favorite high-intensity workout.

Best Group Fitness Classes To Get Your Summer Bod Ready!

Exercising regularly and getting in shape without help can be a struggle. It’s easy for many people to get bored with their routines or just lose motivation. Fortunately, group fitness classes for women can help you have fun in a supportive environment. Every time you attend, you can catch up with your classmates and meet new people who have the same fitness goals as you. Here are some of the most popular group fitness classes available at NW Women’s Fitness.

Yoga

Yoga blends physical exercise and meditation to help you improve your body and mind. A variety of poses and postures boost your flexibility and strength. Meditation reduces stress, turning your fitness routine into a way to relax. Yoga is ideal for people who aren’t used to strenuous exercises, but there are plenty of advanced poses for more experienced individuals.

MELT

MELT stands for Myofascial Energetic Length Technique. It provides therapy for your body’s connective tissues to eliminate pain and stress, and it mostly involves stretching and massage techniques.

Zumba

Zumba workouts combine aerobics and dancing, usually to Latin or world music. You can lose weight and get ready for summer while learning some new moves to show off at your favorite dance club. Moving to the music is also much more entertaining than just following your instructor’s directions.

Qi Gong

Qi Gong is a Chinese technique more than 4,000 years old. It’s similar to tai chi and yoga and can reduce stress and improve strength, balance, agility, flexibility, and injury resistance. This class can benefit anyone, from athletes to seniors to office workers.

NW Women’s Fitness also offers Pilates, indoor cycling, muscle conditioning, and more. We provide child care for an additional fee, and the locker room includes a sauna. Contact us at 503-287-0655 for help choosing the best group fitness class for you.

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.

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.

4 Healthy Habits For The New Year

January 12, 2018 By Diana Fernandez Leave a Comment

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.

Personal Training in Portland with NW Women’s Fitness

November 15, 2017 By Diana Fernandez Leave a Comment

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.