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WOMEN
Want to lose weight? Tone up? Have more energy? Look and feel better? Let us help you reshape your body and re-energize your life!
These are programs we offer for women:
- Weight loss
- Strength training (toning up)
- Cardio training (re-energize)
- Bone density
- Balance
Weight Loss
The “Battle of the Bulge”, the perennial problem. What most women don’t realize is that many diets are unhealthy for them. They need to eat a balanced diet of lean protein, complex carbohydrates (vegetables), and fruits. And portion size is key. Overall, watching calories is still essential. Here’s why. Think of your body as a bank account for calories. You make deposits in what you put in your mouth, and withdrawals by the calories your body burns to survive as well as your activities. If your deposits are slightly higher than your deposits, your bank account will grow. So here’s the key to weight loss. Gradually decrease your calories over time and increase your activities. Doing cardiovascular work is excellent. It burns calories and recharges your life. Literally. After a few weeks you have more energy, more stamina, and feel reinvigorated. Believe it or not, weight training is just as important to weight loss. Muscle is metabolically active – it burns calories 24 hours/day, 7 days/week. Weight training will also make you stronger, giving you more self-confidence. And what’s really great is that weight training helps tone up your body. So cardio and weight training are the 1-2 punch of weight loss.
Toning Up
Practically every woman would like to tone their bodies up. Lose some weight from the hips, reduce some belly fat, and start moving towards the body they had years ago. We can’t promise miracles. But we can promise that you will get as much out of weight training as you put in. We have a lot of women members who, while their bodies still look soft, they are really fit and strong. They haven’t just read about how effective light weight training is. They have experienced it. We offer a simple upper body circuit that is color coded in blue and sequentially numbered. We make it easy to follow. And our lower body circuit is color coded in red, sequentially numbered, and contained in a dedicated room. You can do the upper body circuit in about 12 minutes and the upper body circuit in about 15 minutes. And we will show you how to use the machines every step of the way.
Posture
We have all seen people with poor posture. Just look around. Heads forward, shoulders slumped, poor curvature in the lower spine. When your posture is off, your skeletal structure is off. This leads to aches, pains, and fatigue. And when you are all slumped forward, you have no energy. Which leads to slumping even more. Poor posture is a combination of weak muscles, muscles that are out of balance, and a weak spine. And women’s breasts create even more weight at the front of the spine. Good posture starts with a strong core, or your abdominal (stomach) muscles. If they are weak, your central structure starts to sag. Strengthening your core doesn’t take long, and when you start standing up straighter, you look better, feel better, and have more energy. It’s amazing how quickly it can happen.
Strength Training
You have probably noticed how strength training is central to weight loss, toning up your body, and posture. But don’t worry about bulking up with muscle. Women don’t have enough testosterone to build large muscles without extremely intense power training. Still, women can definitely reshape their bodies with light weight training. Weight training can sound very complex – sets, weights, number of reps, how much weight, how frequently, etc. We will simplify all this for you by helping you develop a simple program and assisting and encouraging you every day.
Core Training
As the center of power in your body, working your core muscles is essential. These are all the muscles around your waist. Toning up starts here. As your core muscles get stronger, you will notice more bounce in your step and a feeling of self-confidence. Every other part of your body will respond as well, since your core muscles run down through the hips to all your leg muscles as well as up through your chest into your shoulder and arm muscles.
Cardio Training
We are back to the heart, the most important muscle in your body. If it isn’t strong, it doesn’t pump life-giving oxygen, vital nutrients, and disease-fighting antibodies in your immune system in adequate amounts to support all your key body functions. You brain becomes starved for these essential life-supporting elements, as do your muscles. This includes your heart as well. Having a weak heart is like putting out a welcoming mat for disease and compromised body functioning. The good news is that only 15 minutes/day, 2-3 days/week can significantly improve your cardio fitness. You can do this by vigorous walking, as well as other activities you can add to your life. If you are not self-disciplined, however, you might be better off coming to Gemini Fitness. Here you will be working out with your peers in a No Judgement Zone where we will encourage and help you every day. And we have treadmills, ellipticals, stationary bikes, Cybex Arc trainers, Nu-Step seated ellipticals, and a water-rower. We will start you really easily so you feel comfortable with your program quickly.
Flexibility Training
Women tend to be more flexible than men, for a variety of reasons. But that doesn’t mean all women are flexible. If you haven’t been physically active, your muscles have gradually shortened over time. Then without adequate blood flow, they apt to start spasming. Pretty soon you are experience pain spots all around your body. The antidote to muscle pain is gentle stretching. We are experts in flexibility and know how to stretch practically every muscle in your body. We can teach you stretching techniques that will make you say, “WOW” every day. And there’s nothing like a nice slow stretching session in our dedicated stretching room after a workout!
Balance Training
As you age, your balance tends to get worse. In addition, if you have used alcohol or been largely sedentary, your balance will be compromised. Balance training takes only a few minutes, but it’s fun and can change your life. It can restore your confidence in movement and allow you to enjoy life more fully again.
Bone Density Training
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Post-Pregnancy Fitness
Pregnancy can be a wonderful experience for women, but it typically requires increased amount of rest and doing fewer activities as the pregnancy moves into the second and third trimesters. During this time, the primary responsibility is the feeding and care of the baby. Unfortunately, a consequence of this is steadily declining fitness and strength levels. Fortunately, getting back on track may only take a few weeks. A simple program incorporating a light weight training program combined with an easy cardio program will rebuild your fitness and self-confidence quickly.