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

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

Keys to Succeeding at Your New Year's Resolution

Posted by Angie Quehl on Jan 4, 2013 4:02:00 PM

The Plan for Success is to be Uncomfortable...Honestly!

 
Sounds like an odd statement but stay with us! With this New Year comes many new year's resolutions with weight loss being on top of the list.  However, many people start off with a bang, but fizzle oh-so-quickly out of our determined resolution spirit. Why?  Well, in order to create success with your fitness and weight loss goals, you must be unstoppable and uncomfortable.  The two go hand-in-hand and many people do not allow themselves to leave their comfort zone, therefore, their present situation never changes. 

new year's resolution keys to success


Leaving your comfort zone can be very daunting but it is this discomfort we must face in order to truly reach our goals.  Here are a few examples of emotional and physical "discomfort zones" and how you can get through them.

Being Intimidated to Work Out at a Gym

It’s very common for people to feel intimidated and uncomfortable when being seen in a fitness center. Are you feeling so out of shape and have the thought that you won’t be able to keep up with the already in-shape people in the gym?  Maybe you feel everyone will be staring at you and wondering why an overweight, out-of-shape person is at the gym anyway.
 
To overcome this obstacle, you need to turn your thoughts around.  Instead of feeling intimidated think of the fit people as role models in the gym.  Mimic their tenacity and realize that they are in shape because they are not only working out consistently, but they are working out hard.  They commonly put themselves in a physically uncomfortable place to reach their goals and so can you.  Also, pick your chin up and realize that instead of wondering why you are there, being overweight and out of shape, change your thoughts to how they are applauding you for stepping out of your comfort zone and taking a positive step in the right direction.  Once you start realizing that you have just as much right to be there as they do, you will get past that uncomfortable place and move forward with your goals.

Feeling Deprived and Restricted When Eating in Front of Friends and Family

 
Do you ever feel as though your family and friends are the food and health police as soon as you start a healthier lifestyle?  Do you find it to be uncomfortable when dining with friends and family and do you feel like they are watching every move you make when you are making your food selections?  Sometimes you just want to eat what their eating and not feel so deprived as well as feel like everyone is judging you.

Jump out of your comfort zone and have what you want without the feeling that you need to apologize or explain yourself. Planning your dining out or simple indulgences into your program is fine as long as it’s controlled.

Not Enjoying the Discomfort Exercise Sometimes Brings

With exercise comes emotional and physical discomfort.  Experiencing the feeling of doubt when faced with high levels of exercise intensity and feeling as though you just want to quit or disconnect from the level of discomfort can be pretty common.  Not many people enjoy the leg burn when doing squats or the high heart rate when sprinting in boot camp, however, in order to get results there needs to be that level of commitment as well as discomfort.
 
So, unless your exercise intention is purely for pleasure or recreation and you choose comfortable and painless, consider the possibility of experiencing some discomfort in order to achieve your fitness and weight loss goals. 

The Hard Truth

We'll just go ahead and put it out there...most people fail when it comes to achieving their new

succeed in your new year's resolutionyear's resolutions. Some of the big reasons we have shared with you. Some others include lack of motivation, lack of commitment and discipline, or just plain not planning for you own success.

Anything worth having is worth working for even if that means sometimes the work maybe be hard or uncomfortable you are taking one giant step forward in achieving the success you have always wanted with your new years resolutions. Always remember that when in doubt, seek out a professioanl. It is the job of a good personal trainer or nutritionist to help you set goals then motivate you and guide you toward achieving those goals.

 

Need some help setting realistic goals this year? Check out our blog section on the subject for some great tips and tricks to get you heading in the right direction!

 

2 Comments

Topics: goal setting, Women's Wellness, fitness tips, personal training for women, weight loss for women

The 3 P's for a Tighter Tummy

Posted by Angie Quehl on Dec 14, 2012 12:07:00 PM

Tummy Toning is as Easy as 1-2-3

 
I can't think of one person out there who doesn’t want a lean, flat midsection … can you?  You can have the flat abs you’ve always wanted if you make these exercise, nutrition and posture tips part of your daily regimen. You just might start to see that six pack you’ve always wanted!
 

Rule #1 – Proper Nutrition 

Lose the body fat.  Let’s face it, it’s great to tone your abs by doing crunches and core exercises regularly, but they’ll remain hidden until you shed the fat that covers them.  You’ll need to maintain a healthy body weight and to do so proper food choices are essential.
 
Increase the fiber:  A diet high in fiber will aid in weight loss as well as weight management. Beans, broccoli, avocado, artichoke and whole grains are just a few of the nutritious foods with a high fiber content which will help you feel fuller faster and longer.  

belly-2473_960_720-199018-edited.jpg
 
Cut down on sodium. It’s very common to consume twice as much sodium as health experts recommend. Too much salt can lead to bloating as well as high blood pressure. Watch the processed foods, check labels, eat more whole foods and be sure to drink plenty of water.
 
Eat smaller meals more frequently. To avoid getting overly hungry and overindulging, it’s best to eat 4 - 5 smaller meals every 3 hours.
 

Rule # 2 –   Proper Exercise

Understand the fact that there is no such thing as spot reduction. This seems to be hard for people to grasp.  Forget about the miracle gadgets advertised on television that
promise a washboard stomach. Save your money and put your energy into more sensible
eating and regular exercise.
 
Strengthen your muscles. Several days per week you should be doing resistance exercises to build and maintain lean muscle.  This will result in speeding up your resting metabolism and burn the fat around the muscle tissue.  Hint, hint… around the abdominals!

Lauren_doing_crunches-388167-editedBy PhotoAtelier [CC BY 2.0 (https://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
 
 
Do cardiovascular exercises daily. 
While it is not recommended to work your muscles every day due to the fact that they have to repair and regrow, it is recommended that you do at least 30 minutes of heart pumping activity at least 5 days per week.  Get off the couch, grab your neighbor and go for a brisk walk.
 

Rule # 3 – Proper Posture Alignment:

Believe it or not, poor posture is very common and can result in the appearance of a belly pooch.  

PostureFoundationGarments04fig2-777710-edited

When practicing proper posture techniques you can improve your energy level as well as lung capacity.  
 
Hold your abs in tight. Holding your abdominals in toward your spine as often as you can remember to do so may sound awkward and feel even more awkward but it will quickly become a habit with regular practice and the results are outstanding.  Not only will your abs look flatter, but you’ll breathe more deeply, feel more energetic and appear to be more confident.

 
Pull your shoulders back. Letting your shoulders drop back and relax helps to raise your chest up. This way, all of your core muscles support your weight instead of making just your abdomen carry the load.

Practice proper body alignment.  Whether you sit or stand be sure to hold your body in proper alignment throughout the day. Getting flat abs fast can be achievable and work wonders on your appearance and your health. Remember it takes eating right, exercising and standing up straight to gain your new look. 

 

Want even more ways you can get flat abs fast?

You can learn more in our Essential Exercises for Women Series dedicated to getting that tighter tummy we are all looking for! If you are in the local Chantilly, Herndon, Centerville Fairfax area you can schedule a free consultation to explore how we can help you reach your goal of flat abs as well as any other fitness goals you may be trying to reach.

0 Comments

Topics: abs exercises, Women's Wellness, fitness tips, fitness 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

The 5 WORST Fitness Habits on the Planet!

Posted by Angie Quehl on Nov 13, 2012 10:39:00 AM

bad fitness habits

Taking the time to examine the way you exercise can offer various differences in being safe and keeping the body well balanced along with the better results. Here are five of the worst fitness habits you need to know about in order to make sure that you are maximizing your workout and preventing injury.

1.  Holding Your Breath During an Exercise – Breathing steadily in a regular manner has a lot of advantages. For example, inhaling and exhaling properly can help you exert more energy while doing some moves. It can also aid in the balanced production of lactic acid which is necessary for muscle build-up. With proper breathing, you can have a stable heart rate. The maximum oxygen level to the blood can be well-delivered with a full breath. This in turn will bring enough energy to muscles on the move.
 
2.  Sticking With the Same Exercises – Challenge is something that your muscles need to produce better results. Your muscles will simply adjust when sticking to the same workout routine and progression will be difficult to achieve.  Simply change up your exercises every week or two by increasing weight, adding sets and repetitions, as well as adding new exercises like Zumba, yoga, etc.  This will not only prevent injury and produce better results, but will prevent boredom as well.
 
3. Fueling the Body – Properly fueling the body before and after you workout is essential for maximum results and recovery. The body needs glucose for fuel so if you are a morning exerciser, make sure you eat one hour before you exercise to give your body the energy it

give your body the fuel it needs

 requires.  If your blood sugar is low, your body ends up stealing it from your muscles. Consuming a mixture of protein and carbohydrates will be optimal for exercise performance.
Drinking a protein shake with fruit is ideal. 
A post workout meal is important for re-fueling the muscles.  Your muscles breakdown during exercise and giving your body proper nutrition after your workout is highly beneficial for muscle recovery and growth.  Try drinking a protein shake with fruit or making sure you consume both protein and carbohydrates within an hour after exercising.

4.  Bad Form – Safety is essential during your workout and the best way for you to be safe is to maintain the correct form. If you do not put serious consideration on proper movement and form then you are no longer attaining the best benefits that exercise can offer. Plus, with bad form you are adding much risk of injury. Remember, slow and controlled is best when using weights.
 
5.  Slacking off on Stretching -  After a hard workout, the last thing most people want to do is stay and stretch.  However, flexibility is very important as we age in preventing injury and maintaining health for your body.  The next time you work out simply plan ahead and allot time for stretching all major muscles including hamstrings and lower back.

So how are YOU Doing?

Do not despair if you found that you were guilty of one (or maybe even more than one) of these bad fitness habits. The key here is to make change so that you CAN get the results that you want. Instituting the help of a personal trainer and/or a nutritionist can be a tremendous help answering the "what am I doing wrong" question many of us have when if comes down to our exercise program. So dont' be afraid...go ahead and ask for help. we would love to hear the questions that you have! Drop us a note in the comment section or just click the button below and we will get to as many questions as we can.

 

Click me

 

 

0 Comments

Topics: women's health, exercises for women, nutrition advice for women, Women's Wellness, fitness tips, fitness for women, Strength 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

Essential Exercises for Women: Get Tank-Top Toned!

Posted by Angie Quehl on Jul 5, 2012 11:35:00 AM

Prepare to Go Sleeveless!

As the heat wave of the summer wears on, all of us may be turning to tanks, and shoulder-baring tops to try and stay cool. For our July edition of Essential Exercises for Women we have put together a move that is sure to make your shoulders, chest and upper arms look mah-vel-ous...Michelle Obama won't have a thing on you!

Push-up/Tricep Push-up 

This multi-jointed exercise targets the chest, shoulders and tricep as well as the abs when performed in the most extended position.

1. Start on your hands and knees, fingers spread, wrists under shoulders, knees under hips. Extend one leg back to rest on your toes, then the other, forming a straight line from your heels to your shoulders. Keep the butt and ab muscles tight and the shoulders sliding down the back. Be sure the neck is in line with the spine (don't hang your head or jut your chin out.). A modified version would be to have the knees remain on the floor instead of extended out on the toes.

push up for women
2. Bending the elbows, slowly lower the body as far down as you can while maintaining proper form. Then, straightening (but not locking) the arms, come back to the starting position. Repeat to fatigue (strive for 12-15 repetitions).

tricep push up for women

Kick It Up!

For a challenge and more emphasis on the smaller tricep portion of the arm do the push-up with the elbows pointing back and close to your sides (as seen above). The triceps are a smaller muscle group so do not be surprised if this version is a little tougher.

Need Some Motivation?

How about even more of an incentive to give push-ups a try? Fact: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. 

 

Photos: Women's Health Magazine

 

Have Other Trouble Spots? We can help!

We have a full staff of personal trainers and exercise experts who are willing to answer any question you throw at us. Drop us your question in the comments section below or SUBMIT IT to us privately. 

If you are in the Chantilly, Centreville, Herndon, Fairfax area, schedule a FREE CONSULTATION with one of our fitness professionals who can help you map out a plan for success.

0 Comments

Topics: exercises for women, arm exercises, fitness tips, fitness for women, Strength training for women, exercise at home

"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