5 Tips to Make Your Workout More Effective

Posted by Trinity Perkins on Jan 17, 2019 4:04:29 PM

 

1.  Use a stability ball or BOSU trainer for core work – to target your entire core and avoid Tips for a more effective workout
pressing your spine into the floor with traditional crunches and sit-ups.


2.  Try compound or hybrid exercises – because they recruit more muscles (burning more
calories) and save time. For example, combine a squat and shoulder dumbbell press
instead of doing them separately.


3. Try intervals for cardio – change up your speed (walk, jog, run, repeat) for 25 minutes.
Intensity, not duration, is most important for fat loss and muscle development. Interval
training will save you time, too!


4. Do cardio after you lift weights – save your strength for lifting and burn more fat by
doing cardio after you weight train. If cardio is part of your warm-up, keep it light and
under 15 minutes.

5. Use a foam roller to help ease muscle tension in those hard-to-stretch spots. Foam rolling
is similar to massage, working through muscle tissue for more muscle relaxation.

Want More tips on maximizing your workout?

Drop us a note in the comments sections as to what area of the bod you would like to see us tackle next or if you are in the Chantilly, Herndon, Fairfax, Centreville area schedule a free consulation with one of our wellness coaches. Already a member? Stop one of our certified personal trainers and ask...we are always here to help!

0 Comments

Topics: fitness tips, fitness for women, exercise programs for women

Women's Wellness Series:  The Resolution Solution

Posted by Trinity Perkins on Jan 3, 2019 12:16:54 PM

New Year New You image

Nearly half of us are making New Year’s resolutions, but less than 10% of us will keep them through February. Whether it’s lack of motivation, lack of resources or loss of interest, many of us will start off strong but lose the spark, especially when it comes to our fitness goals. It’s time to map out a fresh strategy for 2019! Here are 5 tips to help you stick with your New Year Resolutions:

  1. Be specific – Rather than aiming to “exercise more,” map out the exact days and times you’ll be hitting the gym each week.

  2. Buddy up – Reaching goals is better with friends! ‘Planners’ should pair up with ‘doers’ and people who like to research everything before making a move should pair up with those who like to jump right in! You might work differently but you can help keep each other motivated and focused.  

  3. Break it down – If your goal is to “lose weight,” break it down into bite-sized action steps you can take right away. A smaller goal of “lose 1 lb a week” is easier to measure and track as you work toward your long-term goals.

  4. Be realistic – Reaching the resolution finish line is as much about the journey as it is about the result. Be realistic with your resolutions so you’re not miserable along the way. If cutting out sweets altogether is a no-go, commit to eating sweets once or twice a week instead.

  5. Celebrate small wins – Sometimes we focus so much on the big goals that we don’t see all the awesome milestones we reach along the way. Celebrate the small wins to keep you motivated to reach your long-term goals. Book a massage or treat yourself to a healthy meal. You deserve it!

Need help setting goals or getting started? Book an appointment with one of our certified personal trainers or with our nutrition coach today!
0 Comments

Topics: women's health, goal setting, Women's Wellness, health tips, fitness tips, fitness for women, exercise programs for women, new year's resoltuions

4 Easy Steps to Sticking to a Morning Fitness Routine

Posted by Stephanie Khan on Apr 3, 2018 12:31:32 PM

Lets face it, some days we have every intention of working out, but life somehow gets in the way. Between work deadlines, family obligations, and sick kids even the most dedicated exercisers  can get derailed. One way around this is to workout first thing in the morning. Sounds good, but getting out of a warm and cozy bed to exercise is hard! Follow these four steps to get yourself up and moving in the morning.

easy morning workout for women

unsplash-logoPhoto by:Christopher Campbell

 

START SLOWLY: Figure out how much time you will need for your workout and begin to gradually adjust your sleep schedule. Start by going to bed 15 minutes earlier and waking 15 minutes earlier. Use that extra time in the morning to do a quick yoga or stretching routine, or any other short workout. This will help you get into the habit of doing something good for your body every morning. Continue gradually adjusting your sleep schedule by 15 minutes each week until you have enough time for your full workout.


SET YOURSELF UP FOR SUCCESS: Create an environment that is conducive to exercise. Start by packing your gym bag or setting out all of your workout gear the night before and placing them by the door so you are ready to go.  If you are having a hard time resisting the snooze button put your alarm clock across the room or set multiple alarms. The goal is to make it as easy as possible to get out the door in the morning! It also helps to have a plan B in place just in case. For example, if you are planning to head out for a run but wake up to a thunderstorm, try an indoor tabata or strength workout.


GIVE YOURSELF AN OUT: Sometimes we wake up and just don’t feel like getting out of bed to exercise! When lack of motivation strikes, promise yourself you can stop after 10 minutes if you are still feeling exhausted. Chances are that once you get up and moving you will want to keep going. Even if you decide to stop, at least you have done something for 10 minutes. Even 10 minutes of exercise is better than zero!


ENLIST HELP: An early morning workout buddy can work wonders in helping you stick to a morning workout routine. We are more likely to show up if we know we have someone waiting for us! If you can’t find a friend who is willing to wake up and workout, Try signing up for a class, hiring a trainer, or posting your intentions to social media. All of these thing can help create accountability and help you to stick to your plan.

 

Article Submitted by: 

Stephanie Khan, Director of Group Exercise and Personal Training at The Women's Club

0 Comments

Topics: group exercise classes for women, exercises for women, Women's Wellness, personal training, fitness for women, exercise programs for women, Strength training for women

Elevate Your Shoulder Workout!

Posted by Angie Quehl on Oct 8, 2013 11:39:00 AM

Raising the Bar on Shoulder Exercises for Women

Nothing makes a tank top or little black dress look better then having a great set of sculpted shoulders. In this month's edition of Essential Exercises for Women we chose this terrifc shoulder-shaper which uses the body bar to help you get those toned, sexy deltoids rockin'!

Rotator Curl with the Body Bar

Target: Shoulders

1. Stand with feet hip-width apart, gripping center of bar with left hand, arms

by sides, palms facing in. Posture counts, be sure that you are standing tall, lifting

through your ribcage!

2. Bend left elbow 90 degrees so that forearm is at waist level and bar isrotator curl with bar

perpendicular to floor.

3. Keeping elbow bent by ribs, rotate left forearm out to left side.

4. Return forearm to forward position to complete 1 rep.

5. Perform 2-3 sets of 12-15 repetitions on each side.

Note: Start with a light bar, perhaps a 4 lb. bar. This shoulder exercise for women can also be done with a dumbbell. If the 4 lb. bar is too heavy, try a lighter dumbbell.

 

10 more shoulder exercises for women

 

 

 

 

Sources:

Fitness Magazine

 

The Trust Report

 

 

0 Comments

Topics: strength training, arm exercises, exercise programs for women

The Coolest Abs Exercise on the Planet

Posted by Angie Quehl on Aug 15, 2013 2:44:00 PM

Up Against the Wall!

If you're looking for ways to keep your ab workout challenging and interesting, then you must try this

adult-beautiful-brunette-1089164-445813-edited-261687-edited

 month's essential exercise for women, the wall mountain climber. Much as the name would suggest, this move is like your traditional “mountain climber" only done  with your feet against a wall. It is without a doubt the coolest abs exercise we've seen in a while and it can be done anywhere! While it is challenging, the mountain climber on the wall will not only fry your abs and core, but it also works your shoulders and glutes. Oh and bonus...it’ll help improve your performance at all the other exercises in your workout!

 

WALL MOUNTAIN CLIMBERS

  1. Assume a pushup position with feet firmly planted on a stable wall.
  2. Place hands directly under shoulders. (You may place your hands slightly in front of your forehead for maximum leverage.)
  3. Drive heels into the wall. Bring shoulders down and back, brace through the core and squeeze the glutes.
  4. In a slow and controlled movement, bring one knee forward. (Make sure to push firmly through the foot that is against the wall, to maintain proper form. Do not allow your lower back to move up or down.) 
  5. Repeat on opposite leg. 

Repeat this move for 3 sets of 10-15 repetitions

Here's How It's Done

 

**The mountain climber with feet on the wall is an advanced exercise! If you cannot do mountain climbers on the floor, you should not attempt this exercise.**

 

Wanna Try It?

If you would like to modify the wall mountain climber and work up to it, consult a personal trainer . If you are living in the Northern Virginia (Chantilly, Centreville, Fairfax, Herndon) and want to find out how one of our trainers can help you learn to do this and many more moves just like it, schedule your free consultation today!

0 Comments

Topics: abs exercises, exercise programs for women, personal training for women

Who Else Wants a Flat Belly?

Posted by Angie Quehl on Jun 6, 2013 1:48:00 PM

Get More Bang for Your Buck (and a flat belly) with the Ball!

adult-beautiful-brunette-1089164-445813-edited-261687-edited

If you are looking to maximize your time when doing your ab/core work look no further than this month's Essential Exercise for Women. With bathing suits and clingy, unforgiving summer fashions on the menu for the next few months, who doesn't want a flat belly to show off? Answer: NO ONE! So grab a ball, even a beach ball will work if you happen to be laying around poolside with a few extra minutes, and try the ball exchange core exercise. Your abs and core will thank you!

 

Ball Exchange Exercise

  1. Lying on back, place your workout ball above your head on the floor. Lay flat on the floor with your legs extended.
  2. Now, bring your arms over your head and grab the workout ball. 
  3. Contract your abdominal muscles and hip flexors and bring the ball upwards towards the middle of your body, meeting your feet at the mid-line.
  4. Transfer the ball from your hands to your feet by gripping the ball between your ankles.
  5. Keeping your arms and legs straight, return to your starting position. 
  6. With the ball between your feet, repeat the same movement, except exchange the ball to your hands from your feet at the midline. 
  7. Slowly return to the starting position.


**You can vary the size of the ball to make this ball exchange exercise more challenging!

 


Ball Exchange Exercise for Core Muscle Toning—powered by eHow.com

 

Safety Note: Leg elevation while laying on your back can put a strain on the lumbar spine. Thus, the ball exchange is not recommended for those with lower back issues.

HEY YOU GUUUUUUYS!!!!

We've have heard from a few of our loyal readers but we want to hear from even more! So you there...yeah you in front of that computer or phone screen, if you love the ball exchange exercise, why not drop us a note in the comment section below or click to button to submit other body part(s) you wanna work on. In turn, we will share our sage advice so that you can begin to tackle those trouble spots and get results! So what are ya waitin' for? Click. Type. Send!

 

Ask Fitness Questions Here
 

Main article body submitted by: Pennie Waston

0 Comments

Topics: exercises for women, abs exercises, exercise programs for women, exercise at home

The Real Facts About the 7-Minute Workout

Posted by Angie Quehl on May 22, 2013 4:32:00 PM

Transform Your Body in 7 minutes? Hmmmm...

Have you heard the hype surrounding the “NEW” and "scientific" 7-Minute Workout? Wondering if this workout is for you? Is it effective, safe, really all you need to do? Let’s take a look at it!

What's it All About 

The 7-minute Workout is an example of a High Intensity Circuit Training (HICT), which involves intense bursts of exercise intervals, combined with short rest periods with the workout being completed in as little time as 7 minutes. It is certainly very convenient for the modern exerciser, who may not have extended periods of time to devote to an exercise program. IS this a new approach to exercise? No way!! Classic Calisthenics were popular and highly promoted 50 -100 years ago! The only change for modern HICT calisthenics are that the old routines done at a very fast pace with strict rules so that each type of 12 exercises is done at a very fast pace for only 30 seconds each, with 10 second rest between sets and exercise types. In about 7 minutes the entire session is finished. The old/new routine is backed up with research that shows that it generally meets guidelines for quantity and quality of exercise, made by the American College of Sports Medicine (ACSM).

How to do the 7-minute Workout

seven minute workout resized 600

 

What is Calisthenics?

Calisthenics exercises consist of a variety of simple movements, such as planks, push-ups and lunges, generally performed without equipment.‭ ‬These types of exercises are designed to increase the flexibility and strength of the muscles of the body, using movement, such as jumping, ‭ ‬bending, ‭ ‬swinging, kicking, ‭ ‬twisting or stepping and jogging on the spot.

The ACSM recommends that adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week). One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise. Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.

So What Do I Think?

So my advice, and opinion is this... I think the 7-minute workout is a good addition to a well-rounded workout plan. Would I recommend ditching everything you have been doing and doing just this workout? No. I believe that a well-rounded exercise plan includes workouts that consist of sustained aerobic conditioning, strength training AND interval training. This provides, not only a good mix of exercise, but also ensures that your workout doesn’t get boring!

 

Article submitted by:

Pennie Watson, Director of Personal Training, The Women's Club

0 Comments

Topics: cardiovascular exercise, fitness tips, exercise programs for women, weight loss for women, Strength training for women

How to have a Fat-Blasting, Calorie-Burning Post-Thanksgiving Workout

Posted by Angie Quehl on Nov 21, 2012 11:45:00 AM

We have all been there. It's the day after Thanksgiving and you feel like you may have eaten the entire turkey by yourself. All that is on your mind is burning off those calories and fast!

Running Turkey 56072 resized 600

Because practically everyone has experienced a moment or two of over-indulgence, we thought we would bring you the perfect "morning after" advice on how you can have a calorie-burning, fat-blasting Post-Thanksgiving workout today and any day!

How to Make Your Workout Count!

You make the time to exercise, right? Take a moment and think about your workout…. Are you coasting? Doing the same old thing? Get the most from your workout by using the following tips.

  • Focus your mental energy.  If you're lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
  • Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.  Try this Post-Thanksgiving workout playlist...
  • Keep things fresh.  Change your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, and new intensities. Check out a Group Exercise class you haven’t tried before! Post-Thanksgiving Zumba anyone? 

how to make your workouts count
  • Stay nourished and hydrated. Pay attention to your food and your hydration levels. You'd be amazed how much being dehydrated can affect your performance even away from the gym. 

 

 

Main article body submitted by: Pennie Waston, 

 

Want More tips on maximizing your workout?

Drop us a note in the comments sections as to what area of the bod you would like to see us tackle next or if you are in the Chantilly, Herndon, Fairfax, Centreville area schedule a free consulation with one of our wellness coaches. Already a member? Stop one of our certified personal trainers and ask...we are always here to help!

0 Comments

Topics: exercises for women, fitness tips, fitness for women, exercise programs for women, personal training for women

Women's Wellness: How Healthy Is Your Self Image?

Posted by Angie Quehl on Aug 13, 2012 12:49:00 PM

Everyone carries around a body-image. Because we are thinking and feeling creatures, we reflect on and worry about the image we are communicating to others by our presence in the world. Most people want to project an attractive persona; but making peace with your body-image is a difficult quest. So how’s your self-image these days? Are you feeling confident, or could your self-esteem use a boost?

positive self image women

Get Moving!

If you’re looking for a way to increase your self-confidence, especially in regard to your body-image, maybe you should consider the many benefits of physical exercise. Did you know that the most powerful, magical effect of regular exercise is that it boosts your self-image? Getting a workout is a direct route to feel-good-about-me.The amazing thing is that it’s the exercise itself – and not necessarily the resulting improved fitness – that makes us feel better. So scheduling 30 minutes a day to walk or play a sport or do some Pilates is at least as much about giving our mood a lift as it is about building muscles.

It’s important to be consistent with exercise in order to gain the psychological benefits, but it doesn’t really matter what type of work out you do, or its intensity or duration. That means improved self-image will be the result even if the exercise is moderate. Whether or not you’re overweight, exercise is crucial to women's wellness. According to the Mayo Clinic, being active boosts “good” cholesterol and decreases unwanted triglycerides. This reduces risk of cardiovascular disease and helps prevent a host of other health concerns as well.

Exercise opens you up to the free flow of oxygen and nutrients to tissues and organs. With increased oxygen, your body takes on an overall feeling of well-being. It’s a fact that too many of us have negative body images. Because of poor self-esteem, health problems ensue, such as dangerous yo-yo dieting, smoking, drug use, and cosmetic surgeries.

Poor self-image is rampant especially among women, who compare their bodies to the unnaturally svelte figures of advertising and other media. But men, as well, are subject to fears and worries about their bodies. These perceptions can lead to a range of unhealthy lifestyles.

A Little Goes a Long Way

According to recent studies, even a small amount of exercise will improve self-image. It’s not so much a matter of how much more fit you are becoming; the greatest thrill is that your self-exercise for a good moodimage improves and so does your general outlook on life.  It has been proven, even, that regular exercise improves sexual function in older people, with men reporting less difficulty with erectile dysfunction and women noticing enhanced sexual arousal.

Apparently it is critical that the exercise be regular. While you may feel great after the occasional excursion to the park, if you make it a daily occurrence you’ll not only feel great, but you’ll recognize improved self-confidence and optimism overall. Is 30 minutes a day more than you can handle? Do five minutes, then; or ten. Whatever amount of exercise you do will give your self-image a boost.

Be careful, though. You are likely to fall in love with your physically active self. Those five minutes will quickly become 20. Having a healthy self-image is just a fabulous place to be.

0 Comments

Topics: women's health, exercises for women, Women's Wellness, fitness tips, exercise programs for women

Wellness Tips for Women: Stress? Anxiety? Get Moving!

Posted by Angie Quehl on Jul 23, 2012 11:12:00 AM

Exercise: A Great Stress Reducer

In our society today, as women, we are plagued with many everyday challenges such as jobs, piled up bills, family situations etc., which sometimes can lead to a feeling of uncontrollable stress.  Stress can have such a negative effect on our bodies and end up resulting in fatigue, depression and sometimes illness.  One of the best ways to battle stress and keep it under control is to stick with an exercise program. Exercising can actually help you feel more relaxed, largely by boosting endorphins and getting your body and mind out of the funk it's been in. So next time you're feeling stressed, head out and get some exercise. As you keep workouts part of your regular routine, you'll have one more tool to battle stress even before it begins.

 

Why Does Exercise Help Alleviate Stress?

When you exercise, your body produces endorphins, which are the neurotransmitters that are exercise to reduce stressresponsible for feelings of pleasure in your brain chemistry. You may be familiar with endorphins from other settings, like the feeling of euphoria after eating a delicious piece of chocolate, as well as the runner's high that many people feel after a great workout. Not only can you increase your self-confidence, but it can leave you feeling empowered as well.

Have you ever felt very relaxed after a killer workout?  That’s because exercising gives your brain a chance to just relax and decompress. As you begin to shed your daily tensions through regular physical activity, you may find the results to be energy and optimism, which can help you remain calm and your mind clear with your everyday tasks.
 
Sleep is often interrupted due to stress, anxiety and depression. Sticking to a solid, regular exercise program can help you get a better night’s sleep and give you a sense of command over your body and your life. 

What Types of Exercise Work Best?

For maximum physical benefits, you should aim for at least 30 minutes of
moderate intensity cardiovascular exercise each day. You can keep a diary of what exercise you're doing and for how long. You can also switch things up by adding strength training a couple days each week, and tracking how much you're lifting can give you motivation as you see yourself getting stronger.

For even more results, try avoiding situations that make you feel overly stressed. You can also think through situations you can't avoid and keep in mind that even less than ideal results won't mean the end of the world. Other techniques to manage stress include getting enough sleep and eating healthy foods, including lots of fruits and vegetables and less starch and fat. Also, be careful not to exercise too late in the evening. Having your
body perform rigorous activity too close to bedtime can result in a poor night’s sleep.
 

Get Started Today!

Don't wait any longer to add some exercise to your regular routine. It will take some effort and consistency, but pick an activity and a time and get started. 
 
 
 
 
 
 
 
 
 
 
If you are in the Northern Virginia area and need some extra help, information on fitness or ideas on exercise programs for women, our certified female personal trainers stand at the ready to help out in any way that we can!
0 Comments

Topics: women's health, Women's Wellness, fitness tips, fitness for women, exercise programs for women

"I want personalized attention from a team of experienced professionals
who absolutely LOVE their job."

Mary Kate, VA

Want 3 FREE Sessions? Get Started Today!

Request Free Consultation