personal training

Perhaps in part because of the pandemic last year, the number of people willing to go to the gym has skyrocketed. Of course, this is great news, as these same people have decided that it’s time to take care of their personal health and have actually put their words into action. If you’re reading this article, then it’s clear you must be one of the go-getters who are making a change, and that’s awesome! That being said, if you’re new to the ways of the gym, you’re probably going to want personal training to help you grow better and stronger.

What can a personal trainer do for your fitness goals? This article will tell you everything you need to know. Read on to find out more!

They’ll Keep You Accountable

Every day, many people start their fitness journey, but a lot of them happen to falter or outright quit along the way. You might be determined to put in the work in the beginning, but how long will that determination last? If you’re serious about wanting to set fitness goals and embracing a healthier lifestyle, then a personal trainer is going to be a key factor in helping you do that.

Personal trainers are there to make sure you stay accountable to yourself. They’ll make sure you continue to work and that you don’t give up on your vision. With their experience and your efforts, you’ll start achieving the body that you desire in no time.

You Have a Proper Training Regiment

Part of the reason why people get discouraged or even stop going to the gym is that they don’t know what they’re doing when they’re in there. You might want to go work out and get started on your fitness journey, but once you walk into the gym you’re bound to be confused as to what you need to do to get the body you want and you may even end up hurting yourself in the process.

What you need is a personal trainer who can help you learn your way around the gym and put together the proper fitness routine to get you started. Trainers have plenty of experience with all body types, and they can prepare a routine for you from day one on to help you build your physique safely and generate the fastest results.

You Can Avoid the Unhealthy Trends

It seems that these days, there’s a new diet trend being passed around each month. While watching what you eat is always a good thing, and there are some diets out there that are beneficial, the whopping majority of diets out there are just fads at best and dangerous at worst. If you don’t know what you’re getting yourself into, you may make the mistake of joining in on a dangerous diet that could hurt your health.

Personal trainers know what’s best for the human body to have, and they know which foods you need to maximize your fitness goals. With their guidance, you can make sure you’re set on a proper diet that will give you actual nutrients and boosting your energy levels while cutting the fat. How’s that for diet goals?

Your Motivation Will Skyrocket

Most people think that a fitness coach is some retired Seargent who will yell at them to do 100 pushups and run a mile all while slandering them with derogatory words. If this is something that worries you, never fear. Personal trainers don’t actually work in that manner; in fact, they do the exact opposite and work to motivate you to succeed.

Personal trainers will hear out exactly what your goal is and plan a schedule around it. They’ll work with you and encourage you to stick to the program, keeping track of your work ethic and celebrating with you when you reach the milestones you’ve set out to accomplish. Having someone on your side rooting for you is one of the most important things you could ask for in your journey to success.

You’ll Get to See Your Results Faster

Remember what we said earlier about making mistakes in the gym because you don’t know what to do? Besides the obvious factor that you could hurt yourself, starting your journey alone could lead to slow and shaky beginnings. It could take quite a while for you to see any results if you don’t know what you’re doing.

Since a personal trainer knows the ins and outs of physical health and conditioning, they can help you put together the right program that you need to win. This means getting you right with your workout routine as well as with your diet and (perhaps most importantly) with your mental conditioning. All of this will get you the results you desire in a fraction of the time that it would take you if you were to go it alone.

Personal Training Tailored to Your Needs

Now that you know about the benefits of personal training, you’re going to want to hire a personal trainer to help you reach all of your fitness goals and get you in the best shape of your life. That said, you’re going to want to find a trainer that you can trust to deliver the results that you’re looking for. Luckily for you, you won’t have to look any further.

At VIM fitness, we offer state-of-the-art gym facilities to all of our members with only the best trainers and equipment to maximize your success. Our personal trainers are hand-picked to ensure they have plenty of experience in their field to help you with your goals. Looking to add more to your training? We’ve got plenty of fitness classes, yoga and pilates sessions, and the best traditional gym equipment that you can ask for.

Take a look around our site to learn more about what we can offer you, or just reach out to us to start your membership. Let’s get you in the best shape of your life!

nutrition coach

There’s a large number of benefits that you can experience from getting into great shape. Not only will you be more confident, but you also find that you can perform significantly better in different areas of your life.

As we all know, though, proper training is only half the battle. In order to maximize your results, you’ll need to ensure that you keep your diet in check.

Hiring a nutrition coach is a factor that often allows people to take things to the next level. Let’s explore why you should consider working with one.

You Can Make Adjustments as You Go

One of the primary benefits of working with a nutrition coach is the ability to make necessary adjustments as you go. For example, it’s not uncommon for someone to lose less weight than they anticipated.

In some cases, they could even lose more weight than they expected to within a given period of time.

In these scenarios, your coach will help you make the required changes to help keep you on track. Otherwise, you risk being unable to reach your goals. This is particularly important for those who compete in athletic events that require athletes to stay within a certain weight class.

Wrestling, for example, is notoriously strict when it comes to making weight. So, keep this in mind when determining whether or not working with the coach is right for you.

They Will Hold You Accountable

Interestingly, far more people have trouble sticking to their nutrition plan as opposed to their workout regimen. This is likely due to the fact that working out is an engaging activity that provides results based on what you do.

Dieting, on the other hand, provides the majority of its results based on what you don’t do. To elaborate, it’s much harder to avoid eating foods you enjoy, drinking alcohol, or missing meals than it is to go to the gym or a training session.

Since your nutrition coach wants you to get the best results possible, they will hold you accountable for your behavior. Out of respect for your coach, it’s also essential that you listen to the suggestions that they make.

You Can Track Your Progress

Part of your coach’s job is to track your progress. Not only will this ensure that you reach your goals, but it will also help them showcase their talents to other potential clients. But, having somebody else track your progress is essential when it comes to staying focused.

When somebody looks at themselves in the mirror every day, it can be difficult to notice changes to their physique. Even after months, they may not feel like they look that much different than before.

Your coach will keep a log of certain metrics, such as the weight you lift, your times on certain exercises, etc. They may also have you send them progress photos each week that they will compile at a later date.

Professional-Level Results

More likely than not, you won’t be able to achieve the same results on your own as you could through working with a professional. Nutrition coaches not only have a vast amount of knowledge of their craft, but they also have a significant amount of experience in working with people in your situation.

A well-established nutrition coach has likely dealt with hundreds of individuals who have a similar body composition, goals, etc. For this reason alone, those who are serious about making changes to their diet or physique choose to work with a professional so that they can achieve the best results.

While it’s not impossible to do so without a coach, it will likely be far more difficult.


Everybody’s body is different. This is true even for those who are of the same weight and height.

For example, someone who is 6’1” and 190 pounds could look drastically different than somebody else with the same exact stats. So, your personal needs will differ from those of others.

To elaborate, you might benefit more from a nutrition plan that includes a low amount of carbohydrates in a high amount of unsaturated fat. Or, the inverse could be true.

Whatever your needs are, the coach you hire will be able to assess them and create a plan that is ideal for you. This eliminates the need for implementing a large amount of trial and error, something that you would likely have to do on your own.


It’s not uncommon for someone to wake up one day and feel entirely demotivated. You might not have seen the progress you wanted to yet, or you may simply be tired of adhering to a certain lifestyle.

Regardless of why you feel this way, it can be difficult to push forward if you don’t have somebody else restoring this motivation.

If you attempt to follow your own nutrition plan without the help of anybody else, you may find yourself giving up. But, your nutrition coach will be there during these moments and will remind you why you started your journey in the first place. They also provide you with plenty of motivation to continue your progress.

Working With a Nutrition Coach to Be Game-Changing

So, it’s essential that you keep the above benefits in mind. From here, you’ll be able to find a nutrition coach who can fulfill all of your needs.

Want to learn more about how we can help? Feel free to reach out to us today to see what we can do for you.

massage benefits

Do you count sheep? If you have insomnia, you’ve probably tried counting something to help you sleep at least once. It must be a challenge to fall asleep while imagining sheep with all their noises and odors.

The good news is you don’t need to rely on old wives’ tales or cultural myths to get a good night’s sleep, relieve chronic pain, or kick stress to the curb. You can get a massage!

To find out how a massage benefits your body, soul, and mind, relax, take a deep breath, and read today’s post. Explore seven perks you can enjoy from massage therapy. You’ll quickly discover it’s not just a day at the spa!

1. Quit Counting Sheep

Are you one of the 70 million adults who suffer from a sleep disorder? Since counting sheep isn’t a proven method to fall asleep, if that’s what you do at night, you can safely banish those sheep from your dreams.

People who get regular massage therapy can attest that it’s not uncommon to fall asleep during a massage session.

Some types, such as Swedish massage, can coax the body to activate the parasympathetic nervous system. This system helps your body relax—something people who have insomnia and other sleep disorders have a hard time doing.

Therapeutic massages activate multiple physical responses, including an increase in serotonin. Serotonin produces melatonin. One helps you relax, and the other enables you to fall asleep.

With the help of a skilled massage therapist, you can quit counting sheep and start enjoying quality sleep.

2. Are You Under Pressure?

New medications designed to treat high blood pressure come on the market frequently. Doctors often recommend dietary changes. They also advise adding exercise, like walking, to your daily routine.

Unless you identify the cause of high blood pressure, you may miss one of the most effective treatments.

Yes, hypertension is sometimes hereditary, but lifestyle plays a significant role in developing this serious health condition. A person’s diet is another contributing factor. Stress is a major cause of high blood pressure.

If you’ve been diagnosed with high blood pressure, you can use massage health benefits to complement the treatment plan prescribed by your doctor. Research shows a significant decrease in blood pressure when you participate in regular massage therapy.

3. Say Goodbye to Chronic Pain

People who suffer from chronic pain try just about anything to find relief. Whether it’s medication, exercise, acupuncture, or a combination of treatments, the goal is simple: manage the pain.

Massage therapy disturbs the pain cycle. The result is a reduction in pain, which results in pain relief. Regular massage can also prevent pain reoccurrence.

Another kind of pain responds well to massage—headache pain. One of the leading causes of headaches is neck tension. Tension restricts blood flow to the brain, and your massage therapist can relieve the pressure. If you suffer from frequent headaches, add massage therapy to your treatment program.

Chronic pain doesn’t only affect the body. It increases a person’s stress level and often leads to anxiety and depression. Next, we’ll talk about how massage can help improve emotional health.

4. A Massage Can Make the Blues Go Away

Chronic pain is only one contributor to anxiety, depression, and stress. Life, in general, causes stress, and some people battle anxiety and depression due to brain chemical imbalances.

Cortisol, often called the stress hormone, occurs naturally in the body. While it gets a lot of attention due to how it can cause a rise in stress levels, cortisol plays a part in metabolism, immunity, memory, and blood sugar regulation. You need it, but you don’t want an overload.

You already know how yoga can help improve mental health, but you may not realize massage therapy offers many of the same benefits. Massage can lower cortisol, with a corresponding increase in serotonin. You may associate serotonin with depression, but it impacts every part of the body.

As far as emotional health, serotonin acts as a mood stabilizer. At proper levels, it reduces depression and regulates anxiety.

Many health care providers today recommend massage therapy as a component of mental health treatment plans.

5. How Massage Benefits Your Immune System

No matter what time of year it is, people get colds. Colds have no respect for seasons, which means you can never let your guard down.

Sure, you can take Vitamin C and zinc, get plenty of rest, and wash your hands frequently. Unless you have a robust immune system, you’re still susceptible to all kinds of viruses, including colds.

A key player in the battle over infection is your white blood cells. A healthy lymphatic system flushes toxins from the body. Massage stimulates both.

Not only does massage help fight colds and other nasty illnesses, but it also works to keep your digestive system healthy.

6. Settles Your Stomach

Whether you deal with acid reflux, irritable bowel syndrome (IBS), or food sensitivities, you likely experience daily discomfort. One common thread shared by most digestive disorders is stress.

Now, we’re not saying stress causes digestive conditions—there is an array of contributing factors—stress does seem to make things worse.

When you need your gut to calm down, try getting a massage. Because massage therapy reduces stress, it can help settle your stomach.

We mentioned above how massage helps maintain a healthy lymphatic system. When you flush those toxins from your body, you help establish more efficient digestion. Digestive efficiency prevents your body from working too hard to process food and absorb nutrients.

7. Do You Sit All Day?

If you weren’t a desk worker before the current health crisis, you’ve probably spent a portion of your work hours seated in front of your computer. Have you noticed an extra amount of tension in your neck and shoulders?

You may be dealing with postural stress. Poor posture, repetitive motion, and prolonged time spent in the same position all increase stress on your body.

Once you progress to an advanced form of postural stress, you’ll likely feel pain in your lower back and gluteals, especially after long periods of sitting at your desk.

Massage therapy helps restore proper posture when you’ve spent the day in a chair.

Start Enjoying Massage Benefits Today

Most people think about massage as a fun couple’s activity or a way to relax after a long week. Therapeutic manipulation, the methods used by skilled practitioners to treat many diseases and disorders using their hands, offers much more than a day at the spa.

VIM Fitness specializes in post-workout recovery and health restoration through massage therapy. Don’t wait another day to experience massage benefits and start enjoying life even more than you do today. Contact us and schedule a session.

motivate march
what is pilates

Are you curious about trying a new type of exercise? Have you considered the magic of Pilates yet? Since it first broke out on the scene, it has become one of the most popular activities in the world. So, why not try it out? Let’s answer the question “what is Pilates” and figure out if trying it out might work for you.

What Is Pilates?

It is a type of exercise where you perform repetitive movements in order to improve your flexibility and strength.

It was named for its inventor, Joseph Pilates, who developed the plan in the 1920s. It’s become extremely popular in recent years, because of its many benefits.

You can do it using certain machinery, or with resistance bands and other less costly or burdensome equipment. Pilates incorporates breathing into its exercises, which can make it easier to scale up over time.

Some people may feel intimidated by it since so many people do it and the classes can be popular, but it’s actually much easier to get into than you might think.

Pilates is a lower impact form of exercise, which means it’s well-suited to people with joint issues or other physical problems that prevent them from putting too much pressure on certain parts of their body.

Pilates is a form of exercise that helps you work out your whole body, rather than a targeted workout.

What Are the Benefits of Pilates?

Are you wondering why you should consider trying Pilates over other forms of exercise?

Well, Pilates has a wide range of specific physical and mental health benefits that you’ll certainly appreciate, which gives it an advantage over similar exercise routines such as Yoga.

If you’re worried about flexibility, Pilates can help you improve. And, if you think you might be becoming a bit of a hunchback, pilates is a great move. Pilates can help improve your posture over time. If you’re feeling tired, pilates is a great way to boost your energy levels.

Like other forms of exercise, Pilates can improve your mental health, lessen anxiety, and help fight sleeping issues like insomnia. Pilates can help you reduce both physical and emotional stress, which can further help contribute to better mental health.

If you’re looking specifically to gain core strength, Pilates is the perfect exercise for your needs. For people who actively play sports or do other fitness activities,

It can boost your performance and make it easier to play for longer periods of time. It can also help reduce some forms of chronic pain, including back pain, which makes it much easier for you to live your everyday life.

How Do I Start Pilates?

You may be nervous about starting your new fitness journey. But, you can always try out an introductory class to ease you into the process. Dipping your toe in and taking things slowly is a great way to find out what works for you in terms of exercise. Plus, it will stop you from over-extending yourself.

When you’re beginning a program, you may want to practice your moves at home. That’s a good way to make sure that you’re performing the moves properly, and can keep your stamina up between classes.

Like with any other exercise program, it’s important to stay positive and be patient when starting out. It can be hard to get in the swing of things at first, so keeping a regular schedule that fits into your other responsibilities can help you make sure that you don’t burn yourself out too early.

Make sure that you know what to expect when beginning a new class. A class usually lasts around 60 minutes. You can sign up for group lessons, private lessons, or semi-private lessons.

Some classes will use equipment such as reformers, barrels, Pilates balls, resistance bands, foam rollers, and more. So, make sure you’re prepared to use a lot of different equipment when you join a class.

Ideally, you should start out with basic mat classes before getting into the more complicated equipment-based classes, since those can feel overwhelming for beginners.

You may want to try out different Pilates classes until you find one that works for you. Some instructors or styles may be a better fit for you than others. That’s okay! It’s all about finding the right fitness path for your needs.

Different Positions

Knowing the basics of some positions can help you get off on the right foot, and answer the question, “should I take a Pilates class?”

Here are a few different positions that you can try out at home to look into:

  • Leg circles
  • Abdominal and pelvic curls
  • Kneeling side plank
  • Double and single leg kicks
  • Donkey kick
  • Single and double leg stretches
  • Mountain climbers
  • Lying leg or back extensions
  • Scissor kicks
  • Side bends
  • Side twists
  • Rollovers

These are all positions you can do with a mat, rather than requiring major equipment, so they should give you a good idea of what you’re getting into and help you decide whether or not Pilates classes are for you.

Try Out Pilates Today

It is a great form of exercise that has a lot of different benefits for many people. If you think Pilates might be a good fit for your lifestyle needs, make sure you look into a fitness center in your area to get started.

Are you curious about trying out Pilates or other forms of exercise? Do you have more questions? Contact us today for more information.

best fitness classes

It is 2021 and time for people to start their New Year’s resolutions. In fact, half of all Americans said that exercising more was their main New Year’s resolution. Since people are still working at home, there is a lot more time than there used to be to incorporate a great exercise routine into their schedules.

While it fills up time, joining a fitness class doesn’t have to be for the sake of losing weight. For many people, they find that exercise classes have many benefits.

Here are the best fitness classes that you can take advantage of in 2021.

1. CrossFit

This particular fitness routine has grown more and more popular over the last couple of years and it isn’t hard to see why. For those who don’t know, CrossFit is a functional fitness class that combines cardio with strength training. This helps you in real life by building muscle strength over multiple areas in your body.

Be careful though: because of its intensity, it can be very easy to injure yourself when you overdo the exercises. But if you want a more comprehensive routine, check it out.

2. Spinning

Spinning, or indoor cycling, is an indoor biking exercise that simulates you biking up and down a mountain. The main difference is that you do your biking inside to the beat of energetic music that your instructor provides. While biking, you are instructed to twist a knob on your machine to add some resistance and weight.

Because of the amount of high-energy biking you do during a class, you will burn a lot of calories, leading to weight loss. This can be a great high-intensity exercise class to do for a couple of days a week.

3. Cardio Boxing

If you are a beginner, are just beginning to exercise regularly, or want to have some fun while exercising, doing cardio boxing may be a great option for you.

Boxing in a class can be done either with punching bags and full-fledged gloves or in front of an instructor where you only copy their punching moves. Because of its simple concept, it can be easy for students to get a handle of. It can also be a great method to release any physical or emotional tension or stress and lose weight.

Punch a bag and fit it into your new year’s routine!

4. Pilates

While you may think that only middle-aged or older people do Pilates, you may be surprised to learn that pilates can have many benefits for you no matter your age.

Pilates can be done with a few methods, but the most common ones are either with a mat or a machine called a Reformer. Mat Pilates is when you do all of your pilates exercises on the floor and work on core strength. When using the Reformer, you work on your entire body’s strength, endurance, flexibility, balance, and coordination. 

Pilates can be great to do if you want to relieve any pain or lose some weight.

5. Hot Yoga

Yoga can be great to do in the comfort of your home or at the gym, but what if you also added some heat into the mix? That happens when you participate in hot yoga. In hot yoga, the temperature is adjusted to 105 degrees, and the humidity increases between thirty and fifty degrees. 

Because of the heat and yoga stretches done, you can get the heart pumping. Also, the sweat will release any toxins in your body and relieve any stress you have. When doing this, it is essential to stay hydrated and drink a lot of water to offset the amount of sweat you may procure during the class. 

How to Choose a Fitness Class

It can be easy to look over a list of available exercise classes, be overwhelmed, and ask yourself “Which fitness class is best for me?” The types of classes listed above can either strengthen and condition your muscles or be geared towards high-intensity cardio and increasing your endurance.

Some of the questions you should ask yourself include:

  • Does it fit my current fitness level?
  • What are the fitness goals I want to achieve?
  • Are there any injuries that could affect my participation?
  • What kind of setting do I want my classes to be?
  • How does the instructor teach?

A class can make it easier to meet other people that match your levels, care about their health, and are into improving their personal health and life. In addition, if you don’t want to create your own routine at home, participating in a class can ease that burden.

The truth is that not every exercise class will be the right one for you to participate in, and that is perfectly okay. When choosing one of the best fitness classes in 2021, you need to know yourself and your limits first before getting started in a new routine.

Start Your 2021 Exercise Journey with the Best Fitness Classes

It’s a new year and the time has come to take advantage of the best fitness classes that will keep you in shape, build muscle tone, or even lose weight. Any of the online fitness classes listed above can be guaranteed to give you a fresh start in your exercise routine.

Why not take that time when you’re done working from home to start something new, beginning with joining a group class?

We offer a variety of online fitness classes that can work around your schedule. Take a look at the many classes we have available at our gym. 

fit in february
kettlebell core exercises

So long 2020 and hello 2021!

Quarantine has been a boom for home delivery services. A boom that is unfortunately reflecting on our waistlines.

Trending hashtags like #quarantineweight have made our love for food and lounging obvious. It’s all fun and games until we need to go in for a job interview and realize nothing fits.

With the darkness that 2020 has brought, 2021 seems like the glimmer of hope we all need.

So, why not be the best version of yourself? Read on to find out how these 10 kettlebell core exercises can help you to be the best you can be.

1. The Resurrected Dead Bug

The resurrected dead bug is a twist on the traditional Dead Bug. Both are designed to protect your lower back. As an anti-rotation and anti-extension exercise, the Resurrected Dead Bug is a great choice for those looking for core exercise with the aid of kettlebells.

The key to completing this exercise is to make sure your back stays on the floor.

While on your back, your arms will be extended upwards hoisting the kettlebell above your chest thru the duration of this exercise. Your legs will also be raised but will be lowered slowly until they are inches off the ground. Slowly raise your legs back up and repeat.

2. Romanian Deadlift

The Romanian Deadlift will target the core, butt, hamstrings, and quads. You will definitely end up feeling this on your lower half.

Your starting position will be standing with your legs in line with your shoulders and a kettlebell in each hand. Lean forward with your knees slightly bent. Continue this motion until you complete your desired amount of reps.

3. Kettlebell Swing

No routine is complete without core exercises, especially this one. The kettlebell swing is considered a staple that targets the butt and your lower back. Keeping your core tight is the key to this exercise. 

Place the kettlebell before you,  and bend your body forward. Grab the kettlebell and swing it in front of you until your arms are parallel to the ground. Swing the kettlebell back while your knees are bent.

4. Kayak

Another one of the many core exercises with a kettlebell, the Kayak is sure to make your mid-section feel the burn. 

Assume a seated position with your knees raised and bent. While balancing on your tail bonne rotate your torso to the opposite side of where your arms will be placing the kettlebell. Alternate side, if your torso goes right the kettlebell goes left, and so on.

5. Single-leg Deadlift

The Single-leg Deadlift is a bit more than the traditional Deadlift, but a lot easier to execute than its Romanian cousin. This exercise will target your glutes, hamstrings, quads, and core.

Your starting position will be you standing with a kettlebell in each hand. You will balance on one leg, as you move down with the kettlebells towards the floor your other leg will rise and push back. Return to starting position and switch legs.

6. Sumo Squat

A more lenient squat variant, the Sumo Squat has a wide stance benefitting those that may need the extra inches for balance. Your adductors and glutes will be benefiting from this squat.

With your feet placed wider than your shoulders, you will be grabbing the kettlebell with both hands. You will be going from a standing position to squatting until the kettlebell is centimeters off the ground.

7. Heart Pump

This squat will work your entire body but will pay extra attention to your core and legs. Bikini season can be year-round with this exercise.

Assume the standard squat position and hold the kettlebell with both hands. While maintaining the squat position and push the kettlebell away from your chest and back. Repeat a few times and then stand, that is one rep.

8. Halo

The Halo will have you begin in a lunge position in case squats aren’t for you. This exercise will work your shoulders and core.

Assume the lunge position with one foot forward and the other with your knee resting behind you. Place both hands on the kettlebell and rotate the kettlebell around your head in a clockwise pattern. Once set is complete switch legs and move kettlebell counterclockwise.

9. Rack Carry

Looking for more of an upper-body workout? The rack carry will go as far south as your glutes. Targeting the deltoids, biceps, triceps, back, and core your arms may feel a bit like overcooked noodles the next morning.

With kettlebells placed near each foot, you will be going from a standing position to a squat. Once you squat you will grab a kettlebell and stand back up carrying one in each hand. The handles of the kettlebell should face inward, squat back down to place kettlebells back on the floor.

10. Windmill

With all this talk about kettlebells you may begin to ask; do I know how to use a kettlebell? Worry not, there are plenty of gyms that offer class sessions or personal training sessions.

Considered a whole-body workout, the Windmill targets muscle groups like hamstrings, quads, glutes, deltoids, and core. This exercise should be a great addition to a routine where you need to make each minute count.

Stand with your feet spread out a little past your shoulders. With the kettlebell in the right hand, raise it directly over your shoulder while at the same time slowly moving your left hand towards the ground. You should form a straight line, return to the starting position, and switch arms.

Try These Kettlebell Core Exercises

Whether we exercise for stress relief, to look better, or to socialize, all these reasons have one common benefit; better health.

Kettlebell core exercises can fit into any routine and be tailored to the individual and their fitness level. Try out all the exercises and see which you like the best and use them. After all, if you don’t like your routine you probably won’t stick to it long enough to see results. 

Interested in learning more about kettlebell exercises? Reach out to us to find out more about health and fitness.


Yoga is an exercise that connects your body and mind through breathing techniques, meditation and physical poses. You may already know about the spiritual benefits of yoga but do you know that it is one of the best exercises for keeping fit? 

Yoga is older than 5000 years and generations of yogis have found it to be the best form of exercise for physical, mental and spiritual health. Most people that want to lose weight or maintain their fitness levels don’t realize that practicing yoga could be the key to their success. 

Keep reading for more information on these 9 health benefits of yoga and why you should join a class. 

1. Increase Your Physical Fitness

One of the main benefits of yoga is its positive effect on your fitness and weight loss goals. In a lot of the poses, you must shift your body weight using strength, poise, coordination and power. This can lead to toned arms, shapely legs and chiseled abs. 

Some intense versions of the practice such as Bikram Yoga can help you burn 300-400 calories per hour. The good thing about yoga is that it is a low impact exercise so it’s a great exercise for those nursing muscle injuries. Consider trying a group fitness class for yoga if you’re just beginning and need extra support.

2. Improve Your Focus and Concentration

The ability to focus is one of the main markers of excellence. Andrew Carnegie is quoted as crediting his ability to focus on a task for more than five minutes as the reason why he was able to become the richest man of his time. The modern world has so many challenges and distractions that an average person can only focus on one thing for a few minutes.

Improve your focus ability by taking up a yoga practice. Yoga trains you to be mindful of the present moment and focus on your body and breathe. This mindfulness translates to other areas of your life as after a few days of the practice you will find your thinking becoming clearer. 

3. Strengthens Immunity

Another benefit of yoga is that it can boost your immunity. It is essential to have the highest possible immunity so that you avoid getting ill from communicable diseases. Stress is a major cause of inflammation and lowered immunity and yoga is a proven stress-buster, so it improves your body’s ability to stave off diseases.

Are you classified as a high-risk person due to an underlying illness or do you always catch the flu during the cold season? Then starting a personal yoga practice could reduce your susceptibility to illnesses. 

4. Help Your Posture

Improper posture can have long-term consequences for your life. If bad posture is allowed to go unchecked for years, you may end up with arthritis, inflammation, and aches and pains in your back, neck and other body parts. The poses that you do in a yoga class strengthen and stretch your muscles which will lead to improved posture with consistent practice. 

5. Pain Relief

Another popular benefit of creating a healthy habit out of doing yoga consistently is that it is a great way to reduce muscle pain. Body aches and pains may come from athletic injuries, slips and falls, or chronic pain due to illnesses like arthritis. Yoga can help to reduce pain because of the stretching done at each session.

In fact, some yoga poses are specifically for reducing body aches and pains. Practicing regularly can lead to long-term and permanent improvements.

6. Sleep Better

The National Sleep Foundation recommends Yoga as a way to sleep better. Sleep deprivation can reduce our productivity and increase our chances of getting depressed. So, getting at least 7 hours of quality sleep is a must for optimal health.

Practicing yoga can help you fall asleep faster as well as sleep longer. Additionally, if you wake up at night, practicing Yoga will help you return to sleep faster. Great sleep quality had positive effects on your body such as improved strength, improved physical looks and better mental health. 

7. Reduce Stress And Anxiety

The mindfulness aspect of yoga can also help promote mental health by reducing your stress and anxiety. Numerous studies have shown that practicing Yoga could reduce the amount of cortisol (the stress hormone) in your body. 

Usually, we get anxiety attacks when we worry about situations that may happen in the future. Yoga helps prevent such thoughts by directing our focus to the present moment. Having to concentrate on our thoughts, breath, and physical movements and poses take our thoughts away from anything else and focus us on the present moment. 

8. Improve Your Flexibility and Balance

Yoga is a great way to improve your flexibility and balance. Many people see the complicated poses yogis do and get discouraged by the practice because they aren’t as flexible. Anyone can increase their flexibility with consistent yoga practice.

If you find yourself unable to bend down to pick something from the floor, then that is a sign that your flexibility could be improved by a yoga practice. When it comes to balance, yoga also helps improve it by strengthening your feet and ankles. Having great balance is important especially as you grow older due to the reduced possibility of slips and falls. 

9. Increase Bone Strength

Women can benefit from yoga because the practice can help them fight off osteoporosis. A 2015 study found that yoga practitioners had better bone density than non-practitioners. The increased bone strength may be as a result of all the poses that need the person exercising to hold their body against gravity. The resistance leads to increased muscle and bone strength. 

Try a Yoga Class to Personally Experience the Benefits

Yoga is one of the oldest forms of exercise and is proven to have numerous mental, physical and spiritual benefits as described above. But all this is theory until you put it to the test yourself.

Start a daily routine to reap the long-lasting benefits of yoga in your life. If you’re ready to get started on a yoga journey or looking to enhance your practice, check out our class schedule list today.