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Cardio button 3 STRENGTH button 3 Flexibility button 3 Functional Fitness button 3
Tabata check check  Katie  High, w/intervals
Spin and Strength check check check  Justin  Moderate-High, w/intervals
Spin check  Katie  Moderate
Barre check check check  Katie  Low-Moderate
TRX check check check  Justin  Moderate
Pilates check check  Mindy  Low
Outdoor Fit Camp check check check check  Jay  Moderate
Cardio Kick check check Pam  Moderate
Cardio Sport check  Jay  High, w/intervals


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Creating a Training Plan to Increase Cardiovascular Fitness

Just as with strength training, cardio training requires proper progression, variation, specificity, and overload for beneficial adaptations to occur.  When looking at how to design an effective cardio training program, consider the following variables: Mode: The following activities can be used for cardio training: swimming, rope skipping, jogging, cycling, cross country skiing, stair climbing, elliptical…

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5 Tips for New Runners

Grant Ritter, Running Coach Invest in good running gear A properly fitted pair of running shoes will keep your feet comfortable while helping to prevent injuries. Avoid cotton running gear, as it tends to absorb sweat and cause uncomfortable things like chafing. Technical running clothes will go a long way toward helping you stay comfortable…

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More on Outdoor Fit Camp

Director of Strength & Conditioning, Jay McWilliams   We are so excited about the new facility, we have developed a whole new program to fit the space! Outdoor Fit Camp incorporates the best of Metabolic Bootcamp, and builds on it with a focus on strength and an all-inclusive design for all fitness levels. We have…

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Happy Valley Half Marathon Running Clinics

Sign up for the free Happy Valley Half Marathon Running Clinics!     You might already know that we are bringing you the Happy Valley Half Marathon on October 23. Did you know we are hosting FREE weekly running clinics to help you get ready?    Our Free Half Marathon clinic schedule is now live!…

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70 Classes?!

With 70 group exercise classes on the schedule, and 9 amazing health and fitness specialists, we have everything you need to reach your true potential. Need some added attention, accountability, and a structured plan inside the gym and out? Give personal training or small group training a try! With so many options, so many avenues,…

Posted in Cardiovascular Health, Flexibility/Mobility, Functional Fitness, Nutrition, Weight Loss | 1 Comment

9 Fun Ways to Burn 100 Calories

Shedding a few extra calories doesn’t have to be hard work! In the gym, we talk a lot about lifestyle change. Effective lifestyle change starts with manageable, meaningful improvements in the decision making process. But, everything in life doesn’t have to be so complicated. It’s the perfect time of year to get out, get active,…

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Want more results?

The key is to maximize your workouts. To do this, you will need to push yourself to the point that your body is working as hard as possible, without putting yourself at risk for injury. How can you do this? With a simple heart rate monitor. Read on to see how you can make use…

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Eliminating the Confusion – Everyday fitness definitions for beginners

Metabolism – The sum of all physiological processes in which matter is produced, maintained, and destroyed. The ability to burn and utilize energy (calories) is a factor of metabolism. Calorie Deficit – The difference between the amount of calories you take in and the amount of calories you burn. If you create a daily deficit…

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Benefits of Aerobic Exercise

To lose weight properly, the kind of weight loss that is long-lasting, you need to exercise. Diets alone that severely restrict energy intake (which most do) trigger compensatory mechanisms that slow the metabolism and increase appetite.Your body wants and needs fuel. If it’s unsure when the next meal will come, it will look to conserve…

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