Women's Wellness Series: Protect Your Heart!

Posted by Angie Quehl on Feb 14, 2019 12:19:14 PM

Fact: One in four American women will die from heart disease, according to the Centers for Disease Control and Prevention (CDC).

The good news? You can take action to improve your heart health. This American Heart Month, let's work together to learn about how we can protect our hearts. 

You can take small steps to improve your heart health every day. Here are 5 heart health tips for women to help you keep your ticker in tip-top shape:

1. Eat a heart-healthy diet. Choose low sodium and salt foods; limit foods that have trans fat, like pastries and fried food; and cut back on sugar. Read tips from the FDA to learn how to maintain a heart-healthy diet.




2. Manage your health conditions. Take your medicines as directed and get your blood pressure and cholesterol tested regularly. If you have diabetes, check your blood sugar level on a regular basis.

3. Get the facts about aspirin. Some people take aspirin every day to prevent a heart attack or stroke, but it is not right for everyone. Ask your doctor if you should use aspirin.




4. Know the signs of a heart attack in women, including:

  • Chest pain (heavy ache or pressure)
  • Pain in your upper body (arms, neck, jaw, back, or upper stomach)
  • Shortness of breath
  • Breaking out in a cold sweat
  • Unusual or unexplained tiredness
  • Feeling dizzy or light-headed
  • Feeling sick to your stomach (nausea)
  • The signs of a heart attack can be different for women than they are for men.

5. Join a clinical trial. Clinical trials help healthcare professionals learn about how women of different ages, races, and ethnic backgrounds respond to heart health treatments. Visit the FDA Office of Women’s Health Women in Clinical Trials web page to learn more about how you can participate in a clinical trial.

Visit the FDA Office of Women's Health's website to learn more about heart disease and what you can do to improve your heart health. This month and beyond, protect your heart by making good heart health decisions!




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

4 Easy Steps to Sticking to a Morning Fitness Routine

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

Let's 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 work out 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 work out, Try signing up for a class, hiring a trainer, or posting your intentions to social media. All of these things can help create accountability and help you to stick to your plan.


1 Comment

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

Why You Should Spin!

Posted by Angie Quehl on Aug 3, 2012 10:03:00 AM

spinning cycle classes chantilly

Cycle For Your Life!

An effective and efficient way to burn calories while improving cardiac health is indoor cycling or as some call it, spinning.  This is not just a few minutes on a stationary bicycle in front of the television in the basement….those days are over!  Stationary bikes have always had a poor reputation as a way to exercise because, in the home setting, they are either a place to hang clothes or a place to placidly ply the pedals while reading a magazine or watching a sitcom rerun.  Spinning is different.  It is an energized group activity that pushes people to the limits of their endurance, exercising both muscles and the heart.

Committed runners have athletic bodies with little excess fat.  Committed spinners do too, the same way committed cyclists do.  The advantage of spinning over other forms of exercise is that it puts very little stress on the joints.  Runners experience constant stress on their feet, ankles, knees, hips, and spine as they run.  Bicyclists do not torture their feet and ankles, but potholes and bumps do jar the spine and major joints.  Both runners and cyclists are in an uncontrolled environment, exposing themselves to the hazards of the trail or the road. In fact, Dr. Todd Battaglia of St. Joseph’s Hospital claims there are more than 200,000 ACL injuries that occur each year in the United States alone and affect individuals of all levels, from recreational athletes to professionals. Spinning offers a safe alternative, being conducted in a controlled, professionally managed environment that offers all the cardio benefits of other forms of exercise, in company with an enthusiastic group of co-conspirators.   

Not to mention a cycle class can burn up to 500 calories per session at a rate of seven to thirteen calories per minute!  This is much more effective than either running or riding a bicycle out in the town, where stopping for traffic is a necessity. In a cycle class, there are breaks where the bike’s tension is less, but there is no downtime.  It is a continuous exercise from start to finish.  Without distractions, people experience uninterrupted exercise from the moment a session begins until it concludes with a warm down.

So if you have been hesitant to try a cycle class, hop on a bike and start spinning today! 


Article Submitted by Carolyn Fallon,

Carolyn Fallon is a 20-something year old with a passion for life, fitness, and overall well-being. She is an avid cycler, golfer and has known to bust some serious moves on the dance floor. Check out Carolyn’s blog at http://fullonfit.blogspot.com!






Topics: group exercise classes for women, group fitness classes, fitness for women, weight loss for women

Fitness for Women: Get Moving!

Posted by Angie Quehl on Jan 4, 2012 10:00:00 AM

Exercise is the key to vitality!

Thinking about how to begin a fitness routine? The good news is no matter your age, your health, or your fitness level—you can benefit from moving more. Whether you are generally healthy, are managing an illness, or simply beginning to notice the effects of time, there are big and small ways to get more active and boost your fitness level.Exercise tips for women move more

Leading an active lifestyle is more important than ever...

The truth is that you can’t afford not to get moving. Exercise is the key to staying strong, energetic, and healthy. No matter your age or your current physical condition, you can benefit from exercise. And not only is exercise good for your body—it’s good for your mind, mood, and memory.

The 1st building block of  fitness:  Cardio endurance exercise

  • Uses large muscle groups in rhythmic motions over a period of time. This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues, improves the strength and vitality of your heart and lungs as well as burns excess body fat.

The 2nd building block of  fitness: Strength training

  • Builds up muscle with repetitive motion using weight or external resistance.  Helps prevent loss of bone mass, builds muscle, and improves balance—both important in staying active..

The 3rd building block of fitness: Flexibility

  • Challenges the joint’s ability to move freely through a full range of motion.  This helps the body stay limber and increases the range of movement for ordinary physical activities.

The 4th building block of fitness: Balance

  • Maintains standing and stability under a variety of conditions.  These exercises improve balance and posture.

So as you can see there four areas that are critical to becoming and remaining a healthy, vibrant woman well into your golden years. The first step is always the hardest sometimes, but you don't have to do it alone.  

Now that we have closed the book on 2011, a have begun anew in 2012, our best advice on fitness for women is very simply put...Get Moving!

We're Here to Help...

We know that starting an exercise routine or getting back into the routine can be a daunting task. We have lots of solutions that can help you shape your fitness path for 2012. Be it starting to attend a new group exercise class for women, instituting the help of a personal trainer, having a few days to try out a new center, or just to ask a question, we have a bevy of trained professionals on staff who would be happy to assist you. Click one of these links for more information or just drop it in the comment box below and we will get back to you ASAP!







Topics: group exercise classes for women, fitness tips, fitness for women

Why Do Yoga? 6 Reasons to Include Yoga Classes in Your Routine

Posted by Angie Quehl on Apr 28, 2011 4:01:00 PM

Why Do Yoga?questions about yoga classes in northern va


Should I try Yoga??

Don't you just sit around and relax??

Au contraire! Check out all of the benefits that adding a yoga class can add to exercise programs for women!

Build Strength

If you observe a yoga class you will see people moving through “asanas,” or postures. These postures move you through the full range of motion of every joint in your body as you awaken and strengthen each muscle. Yoga is hard work, but unlike impact training where you contract (shorten) each muscle as you engage it; yoga lengthens and stretches your muscles while strengthening them. This creates long, lean muscle.  

Improve Posture

Yoga builds core strength, helping you strengthen muscles to evenly support your skeletal system so you can stand, sit, and move more fully and easily. It also helps you with body awareness: which muscles do you need to use to balance, stretch, support yourself, and which do you not need? You will start to notice where you hold unnecessary tension and stress, and how to release it.

Gain Flexibility

You don’t have to bend like a pretzel to come to yoga class. The postures work on opening in all directions: forward bends, backbends, twists.  The aim is to create a balance of strength and flexibility, something that improves over time, with practice. Listen to your own body. Never force yourself into a pose trying to look like the person next to you. It’s not about how you look, it’s about how you feel. Notice which muscles allow you ease of movement and which are tight, and learn how you can encourage further range of movement.

Find Your Balance

What if I can’t stand on one leg? You will learn that being aware of how you place your feet is the first step. Then you’ll learn about how the energy moves in your body and how your core strength is involved, in stillness and in movement. You will notice that focus is paramount. The second you start thinking of your to-do list instead of the asana, you will lose your balance. You will learn to access your center of balance in all kinds of positions, even upside down. It will come!

Learn to Let Go

It’s true—each yoga practice does end lying down on the floor in a final relaxation called “savasana.” This is an important time of letting go of each muscle in your body, of holding any tension, of all thoughts in your mind. It is a time of healing and renewal for your body, giving it space to incorporate and absorb all you have learned during the yoga session.  After all your hard work, savasana feels like dessert. It may well become your favorite part of the class. 

Developing Connection

Yoga teaches how to connect movement and breath, to move with awareness and focus. With practice, it becomes a form of moving meditation, of moving inwards. As you leave class after final relaxation you will probably find yourself in a calm, centered place, relaxed in mind and in the body. Yoga can teach you how to access this place again any time you need it. Who doesn’t need that?


Article submitted by Amanda Lloyd.


question markQuestions about yoga and how it can benefit you?  Click the link or submit them in the Comments Section below! 

Ask a Question about fitness for women


Topics: group exercise classes for women, group fitness classes, fitness for women, yoga classes

Outdoor Boot Camp for Women is "Better than a Run or a Bike Ride"

Posted by Angie Quehl on Mar 21, 2011 8:12:00 AM

Spring has arrived and so has the resurgence of fitness boot camps. By now many of you may have heard of boot camps through friends or advertisements but to for those of you who may be new to the scene a definition may be in order....

What is Boot Camp?

A fitness boot camp is a type of outdoor group exercise class that mixes traditional calisthenic and bodyweight exercises with interval training and strength training. While there are a variety of styles of fitness boot camps, most are designed in a way that pushes the participants harder than they'd push themselves.

These fitness classes have grown in popularity over the years primarily because they offer a new way to get a low-cost, efficient and challenging workout. With the right instructor, these fitness classes get fast results and create a supportive and motivational community of like-minded people.

But what do you really get out of a boot camp workout?

The American Council on Exercise studied boot camps, including the ones at health clubs. Their bottom line: Outdoor boot camp for women is an excellent way to enhance aerobic capacity and help control body weight. One researcher called it "more of a total-body workout than just going out for a run or bicycle ride."

Read more about Outdoor Boot Camp at the Women's Club...


outdoor bootcamp for women only


Portions of this content originally appeared on About.com


Topics: group exercise classes for women, gym chantilly, group fitness classes, fitness for women, exercise programs for women, bootcamp exercise classes, the women's club

"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