LES MILLS Virtual Cycling classes will now available at our University Park cycling studio!
Classes will run all day – pick the time that best fits your schedule.
SPRINT is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results.
RPM is a 30 or 50-minute workout where you control the intensity. Your instructor takes you on a journey of hill climbs, sprints and flat riding, while you choose your resistance and speed.
Virtual classes make use of our new 135inch big-screen projector screen and sound system, allowing for a greater variety of class times. These high-intensity cycling sessions are lead by expert LES MILLS instructors and set to energizing music.
Women tend to shy away from lifting weights. Perhaps it’s because they are afraid to ‘get bulky,’ or maybe they don’t want to hang with those big, grunting guys in the free weights area.
LADIES – it’s time you jump on the strength training bandwagon! Here’s why:
- Resistance training is more effective for fat loss than cardio alone – Lifting weights burns more calories than cardiovascular exercise, and we continue to burn calories after the fact in our body’s effort to repair and rebuild muscle.
- More Muscle Burns More Calories – Lean muscle mass burns calories throughout our normal day. The more muscle mass we have, the more calories we will burn without even trying!
- Strengthens Bones – We lose bone and muscle mass as we age, and resistance training helps to fight that by building back some of that mass. This is an especially important benefit for post-menopausal women who tend to lose even more bone mass due to a lack of estrogen. Lifting weights will reduce the risk of developing osteoporosis. A study from Tufts University concluded that “High-intensity strength training exercises are an effective and feasible means to preserve bone density while improving muscle mass, strength, and balance in postmenopausal women.”
- Gain Strength – OBVIOUSLY. But really, think of how many regular daily activities would be easier if we have more strength? That means more independence when we need to get something done that involves heavy lifting, and we are less apt to get injured doing said task. Even better – women can gain that strength without gaining the bulk they may not want. Without the loads of testosterone that men have, women don’t normally tend to bulk up. Instead, look forward to some nice definition! Another bonus – stronger joints and connective tissue!
- Heart Health and Reduced Risk of Diabetes – This benefit could be considered a twofer, but the conditions associated with heart disease and diabetes are so closely related, we really can’t separate them for the purposes of this post. A study in the Journal of Strength and Conditioning found that people who lift weights are less likely to have metabolic syndrome (high cholesterol and triglycerides, large waist circumference, high blood sugar and high blood pressure) and therefore less likely to have serious heart conditions or type 2 diabetes.
- Stress Relief – This benefit really applies to every kind of exercise…but there’s something about lifting heavy weights that really shows that stress who’s boss! Instead of crushing a bag of chips while you stress-eat, crush some dumbbell curls!
- Self Confidence – In a world where women are constantly told we can’t do something because we’re too weak or too you name it – it’s time to prove those naysayers wrong! Free weights and the pull-up bar are NOT off limits to women! Set your goals high and get to it!
Want even more reasons why women would benefit from lifting? Read on!
https://www.bodybuilding.com/content/8-reasons-women-should-lift-weights.html
https://www.verywellfit.com/why-woman-should-lift-weights-3119467
https://doublewoodsupplements.com/pages/the-health-and-fitness-benefits-of-lifting-weights
5 WEEKS: APRIL 15 – MAY 19
ONLY $379
From April 15th through May 19th, we’re hosting a 5-week Pilates Reformer Bootcamp! Kick your Pilates training up a notch or learn what it’s all about by taking two Reformer sessions twice a week for five weeks. Get your core in shape like never before for Spring!
CONTACT SHARON FOR MORE DETAILS!
[contactform email=”[email protected]”]
8 WEEKS: FEB. 11 – APRIL 8
$249 GETS YOU:
- 2 SGT Sessions per week
- Unlimited Team Training
- Nutritional guidance w/in-house nutritionist, Rich
Grand prize weight loss winner will be awarded a free month of Small Group Training valued at $179 (12 sessions, unlimited Team Training & open gym!)
PRESALE ENDS FEB. 10!
Questions? Contact Tyler:
[contactform email=”[email protected]”]
With January on the horizon, the gym will soon be packed to the sweaty brim with new members (and current members showing up more often) fulfilling their New Year’s Resolutions!
The more, the merrier! Let’s welcome them and show them that we know how to be courteous to our fellow members, the gym staff and the gym itself!
Here are a few tips to heed so that you’re not ‘that guy’ or ‘that gal’ at the gym:
- Return Equipment to its Proper Place. – Using free weights? Awesome. Don’t forget to put them back where they belong so the next person doesn’t have to go on a wild goose chase to find them, and so nobody trips over a dumbbell left in the middle of the floor.
- Clean Up After Yourself! – This tip is twofold. Wipe down the equipment after using it to A. clean off the sweat, and B. to stop the spread of germs during cold and flu season.
- Be On Top of Your Personal Hygiene – If you haven’t showered in a while before heading to the gym, maybe consider a quick one prior to your workout so the person using the treadmill next to yours doesn’t hightail it out of there when you show up. Also, gym clothes can get pretty funky if you don’t wash them within a reasonable amount of time after your gym session. Don’t forget about them in your gym bag till three days from now!
- Sick? Come Back When You Feel Better! – Don’t risk the spread of germs to the other members. Get some rest and get better!
- Hang Up Your Phone. – We don’t want/need to hear your conversation with your bff or your mom. Need to keep your phone on for work? That’s cool – just answer it in an isolated area to avoid distracting other members.
- Stop the Gym Selfies! – Especially the ones that seem to require clothing removal of any kind. It can be annoying to other members, and they don’t want to inadvertently photobomb you and end up on your Insta feed.
- Avoid Grunting/Dropping Weights. – We get it. It’s heavy! No need to announce it to the world. Also, dropping weights can be dangerous and can damage the floors.
- Follow the Gym Rules. – Every gym has their own set of rules. Be sure you are familiar with them!
Can’t get enough of these gym etiquette tips? Don’t fret. Here are some links to other gym etiquette articles that get into even more detail:
- We especially like the mansplaining tip in this one from My Fitness Pal.
- This list from Nerd Fitness it EXTENSIVE and we are digging the extra dose of snark!
- Need a good laugh? Check out this one from The Daily Burn.
- Here’s one more specific to lifting and body building.
Thankful for your friends this November?
Show them just how much by referring them to VIM during our ‘Refer A Friend Promo!’
So what’s in it for you (and your friend)?
The current member gets 1000 VIM Points
The new member has their initiation fee waived!
Simply have the new member mention or write in the current member’s name on the contract when they sign up!
Offer valid through November 30th.
Too tired and drained of energy to get a good workout in? Sleep is VITAL for fitness!
Turns out, getting enough SLEEP will not only improve how you feel DURING your workout – it also helps you reach your fitness goals WHILE YOU SLEEP!
Check out ‘The Intimate Relationship Between Fitness and Sleep’, written by Ashley Mateo, published on Everyday Health. It is full of reasons why sleep is so important when it comes to fitness and working out. Here are a few of the main takeaways from the article, but if you’re not too tired, it’s definitely worth reading it in its entirety!:
-
1. Sleep is required to reach goals such as improving cardiovascular health, increasing lean muscle mass and improving endurance, because sleep is when our bodies produce growth hormone to rebuild, repair and recover!
-
2. Regular exercise helps us sleep by producing more adenosine in the brain.
-
3. Getting adequate sleep will help you maximize your workout, and not getting enough will make your workouts feel harder.
Tempted to hit snooze in the AM and not sure if another hour of sleep or a workout will benefit you more in the long run?
Well, this article answers that question as well – read it to find the answer!
Need more convincing? See these other related articles:
1. Why Sleep Is the No. 1 Most Important Thing for a Better Body
You’re Invited to a FREE Functional Training Clinic with VIM Trainer, Quan!
WHEN:
Tuesday, Oct. 2nd @ 11AM and 7:30PM
Friday, Oct. 5th @ 11AM and 7:30PM
WHERE: VIM – Central Square
CLINIC DESCRIPTION:
Join us to learn workout regimen incorporating the whole body system as a single unit, involving multi-joint movements to create a muscle balance/stabilization foundation, which distributes lean muscle growth.
It will address the (pre/post) rehabilitation and conditioning, and will benefit the special populations (those with diabetes, HBP, CVD, and musculoskeletal diseases), by activating and stimulating the repair and facilitating the growth of the major and the supporting small, intricate muscles for ADL(activities of daily living) functionality.
Need a little nudge to help you get in shape this Fall?
Okay, how about a BIG nudge?
Sign up for VIM’s Fit for Fall BOOTCAMP!
Bootcamp runs Oct. 15th – Dec. 15th and includes:
- Unlimited SGT Class
- Unlimited Team Training
- Weekly Nutritional Tips
- Weekly Progressional Home Workouts
Sign up by Sept. 30th for ONLY $249
Sign up between Oct. 1st and 14th for $299
Want in? Get in touch:
[contactform email=”[email protected]”]
