Your 2017 Fitness Plan

If you’ve decided that 2017 is the year you go for your fitness and self-care goals, Total Woman Gym + Spa is the place to go. We offer a space that helps women improve their wellbeing, inside and out. From our group class offerings where you can Zumba your way to our spa that allows you to relax and recover from your workout, we’ve got you covered from head to toe for your 2017 fitness goals.

And now that you know where to go, it’s time to figure out your fitness plan. Here are a few goals you can keep in mind to discover what works best for you.

Build Strength

Building strength is critical to a balanced fitness plan, but we’re not just talking about muscular strength. Reaching your fitness goals, or any goal for that matter, requires strong resolve and consistent action. Commit to yourself, and prioritize exercise to strengthen, tone, and renew your body and mind in the New Year. The easiest way to do this? Grab a friend, a.k.a your accountability partner, and hit the gym for a pilates, yoga, or Total Body class. Or, engage the help of a seasoned professional. Let one of our NCCA-Accredited personal trainers design a fitness plan that meets your specific goals.

Increase Endurance

Endurance requires patience and perseverance, but as your endurance improves, you’ll feel stronger inside and out. If you’re leading your own workout in the gym, and want to begin with working on your cardio, begin at a moderate pace. Whether it’s walking going into jogging or running, look at your speed and give yourself goals for how long you will keep that pace up. For example, you can begin with a 3.0/mile pace, go for a few minutes, then increase the speed to 4.5/mile for a jog/run for a set amount of minutes. Continue to increase how long you continue at that pace via time or distance, and make sure to have a goal in mind.

Create Healthy Habits

When you’re trying to reach a fitness goal, your healthy habits extend beyond the walls of the gym. 80% of most fitness goals begin in the kitchen. Feed your body with whole foods as much as possible. Balance each meal with a healthy selection of vegetables, proteins and fats, and minimize sugars and starches. Proper hydration is also essential. The body often thinks it needs food, when what it’s really asking for is water. The best way to stay on track with your nutrition is to plan – shop for the week and prep all your healthy foods on Sunday so they are available and ready to fuel up for the day.

Schedule Your Time

For any busy woman, time can be particularly hard to come by. Carve out time in your calendar for working out and self-care, just as you would any other appointment. Total Woman Gym + Spa supports you by offering a flexible schedule and, if you’re a mother, childcare that allows you to come work out even when you have the kids. Whether you run alone on the treadmill or take a Zumba class with a friend, make your health and fitness a priority so you have the energy to do everything else you need to do.

Build in Self-Care

Self-care is rejuvenating. It gives you the energy and strength to take on life’s responsibilities. Whether you find respite taking a yoga class, relaxing in the sauna or getting a massage, make the time to take care of yourself so that you can manage work, your partner, the kids, your parents, and anything else that might be on your plate. You matter, and Total Woman Gym + Spa is here for you, every step of the way. 

How to Manage Holiday Stress

Let's face it – the holiday season can be stressful. From Black Friday shopping to Christmas Day travel, the holiday season presents many challenges. As such, you'll want to do everything you can to prepare for holiday stress.

Fortunately, exercise represents a great stress reliever, particularly during the holiday season. Exercise will help you boost your overall health and give you more energy to accomplish your day-to-day goals. Plus, exercise offers numerous stress-relieving benefits, including:

  • Increased Endorphins: Endorphins, i.e. the brain's feel-good neurotransmitters, have been shown to trigger a positive feeling throughout the body. Thus, spending a few minutes exercising may help you bolster your endorphin levels, ensuring you're better equipped to deal with stress day after day. 
  • Improved Mood: Exercise may help reduce the symptoms commonly associated with anxiety and depression. It enables you to work your body hard, and by doing so, relax the body. Exercise may even help you boost your self-confidence and improve your overall mood. 
  • Unparalleled Stress Management: Exercise empowers you to use motion and physical activity to shed through daily stress. As a result, you can enjoy a light or vigorous exercise program to help you take your mind off of daily tensions and lower your stress levels. 

So which exercise is best for you, and how often should you do it to kick your stress to the curb? Here are five of the best exercises to help you relieve holiday stress: 

  1. Aerobics: Aerobic exercises get your heart pumping and your blood flowing. We recommend finding an activity you love – for example running, dancing, power walking, swimming, or cycling – and doing it 3 days a week for 30 minutes. It might be hard to get started but once you experience an “endorphin high” you’ll be hooked. Endorphins are “natural opiates” released by the body during exercise.  
  2. Yoga/Pilates: Yoga and pilates are often lumped into the same genre of exercise, but the 2 are very different. Yoga is the linking of movement with breath as you flow through a series of poses. Students who practice twice a week for 30-45 minutes benefit from reduced stress, increased strength and flexibility, better sleep, and improved posture . Pilates, on the other hand, gets deep into core strength, stability, and endurance through a series of controlled movements. Its founder, Joseph Pilates, said people who consistently performed the exercises for 10 minutes per day would experience dramatic results. 
  3. Strength Training: Strength training is key to optimal bone health and improved metabolic function. Compound exercises, or exercises like squats that put pressure on more than one joint AND recruit multiple muscle groups, maximize endorphin output and give you the most bang for your buck. If you’re new to strength training stick to three moderate weight sets of 10 repetitions, with 1-minute of rest between sets. Be sure to give your body at least one day to recover after a rigorous workout.
  4. H.I.I.T./Interval Training: High-intensity interval training (H.I.I.T.) emphasizes quick bursts of intense exercise followed by short periods of recovery. It is thought to be one of the most efficient ways to improve athletic performance, increase strength, and burn fat. H.I.I.T. training principles can be applied to both strength training and aerobic activities, and are most appropriate for people with an established, baseline fitness level.  
  5. Meditation: Meditation is one of those activities that is hard to articulate. Some call it stillness of mind, while others describe it as the observation of the ebb and flow of thought without judgment or attachment. Regardless of how you practice, or define it, the benefits of meditation are huge – reduced stress, increased focus and productivity, and improved wellbeing. The more you meditate, the more you’re benefit, but as little as 5 minutes per day will do the trick. 

Clearly there are tons of exercise options – all of which help you kick your seasonal stress to the curb. However the most important part of any exercise routine is consistency. Pick movements and activities you enjoy to establish your routine, then add variety. 

At Total Woman Gym + Spa we offer a wide range of fitness activities. If you’re inspired by the energy of community drop into one of our group fitness classes to pump, kick and crunch your stress away. For a more personal experience create a motivational playlist and hit the weights, or zone out on the cardio floor. Whatever you need to do to keep your holiday stress at bay we’ve got you covered. The best part? Your first 3 days at Total Woman Gym + Spa are always free. 

Kavita's Pregnancy Blog: Week 41!

How I'm Feeling This Week:
Slightly irritated that this kid isn't here yet! Week 41 saw me in antenatal care making sure that my body could still sustain this tiny guy. The extra time in the womb is surprisingly exhausting, and we've already been in the hospital once for false labor. I'll be induced within the next 24 hours of writing this, so the next update will be a baby picture!

My Fitness Routine This Week:
Walking, bouncing on a stability ball, and lots of soothing baths. Get this kid down South!

My Beauty Routine This Week:
The biggest thing I need now is sleep. I'm sneaking in naps at any chance I get. I'll need the energy for the large task at hand! To compensate for restless nights which have been interrupted by the random contraction, I've been using Image brand Maxx eye cream to battle puffiness. It keeps me looking rested and radiant!

Kavita's Pregnancy Blog: Week 40!!

How I'm Feeling this Week:
I can't believe I've made it to my due date! It's a waiting game now. As much as I know that the baby will come whenever he is ready, I find myself trying to encourage his arrival on certain days that would fit me and my husband's schedule more conveniently. It's crazy how something so monumental can at times feel like a hair appointment that needs to be scheduled between meetings and errands if I'm not paying attention to how special this is. I'm trying really hard to enjoy every last moment, record lots of belly movement videos, and take lots of pictures to capture the excitement and anticipation of my last few moments of pregnancy. I also can't believe how invested everyone around me is in this pregnancy! It seems like no one else could be as antsy for this guy to come as my husband and me, but I am constantly bombarded by inquiries about whether or not he has arrived! It's nice to know other people are so excited to meet him!

My Fitness Routine this Week:
I have a few health concerns which make me want to avoid a c-section if possible, so the name of the game is now "encourage baby to get here on his own as quickly as possible." I'm bouncing on a stability ball any chance I get, doing pelvic tilts and circles, and walking up and down my apartment stairs to encourage the baby to continue to move downward. I'm also taking daily long walks with my mom, who has come out to help after the baby arrives!

My Beauty Routine this Week:
Now that I am working from home, my biggest challenge is actually getting ready for the day knowing that I won't necessarily see anyone. However, the act of doing my hair and putting on makeup takes away much of the self consciousness that pregnancy can so easily put on your plate. Feeling put together also encourages me to get outside my house and move, even if it's just to go to the grocery store.

Kavita's Pregnancy Blog: Week 39

My Fitness Routine This Week:
Stairs, squats, and walking. Any chance I get to sneak one of these exercises into my routine, I do! The other thing I sneak in as often as possible is... NAPPING! I'm trying to get as much rest as possible before our little guy arrives, not only because I will definitely miss out on some sleep with a newborn, but also because I don't know when I will go into labor and if I will be faced with a long, sleepless night! Labor is a physical act, and I can't imagine having a good experience if I am overly tired. Listen to your bodies ladies! If you need rest, get rest! I promise everyone will forgive you.

My Beauty Routine This Week:
I have developed PUPPS, which is an itchy rash some women get in their third trimester of pregnancy. No fun! To offset the itching, my doctor has me taking an antihistamine. I'm also slathering my rash with coconut oil every chance I get as it offers some relief to the symptoms. Luckily the rash goes away quickly once the baby is born.

How I'm Feeling This Week:
I just want to see his little face! I've been nesting like crazy and trying to enjoy the last few days of my husband's undivided attention before he is busy smothering a tiny face with kisses!