There's a reason Renita Gholston might look familiar to her students. The personal trainer and bodybuilder has danced in a music video with LL Cool J, appeared on The Oprah Winfrey Show, and been featured in Muscle Fitness and Today's Black Woman. But as much as she values her experience in the entertainment industry, her true passion is running her own fitness center. Here, she helps clients reach their fitness goals, whether they want to lose weight or start eating healthy foods rather than fried foods wrapped in pictures of healthy foods.
Pupils can enroll in a variety of classes, including a boot camp that employs high-intensity interval training to boost metabolism and tone muscles. Renita also offers personal training sessions where she designs a regimen for each client comprising cardio, strength-training, and nutrition.
If you want to get in better shape, going to the gym is only half the battle. Check out Groupon's report on supercompensation, a belief that it's all about when you work out that matters.
Real conditioning doesn’t come from how many pounds you bench press or how many miles you run—it comes from how you rest. That’s the idea at the core of the supercompensation model of training. This principle starts from the concept that the human body naturally has a base level of fitness, which it will try to maintain when it undergoes stress. Therefore, every workout—no matter how intense—takes the body through three stages:
Training: Exercise places a strain on the body, breaking down muscle fibers and depleting the spine's batteries, thereby lowering the fitness level and causing fatigue.
Recovery: To make up for the fatigue, the body allows itself to rest, synthesize new proteins, and rebuild muscle fibers in order to return to homeostasis.
Supercompensation: Once the body reaches the base fitness level, the recovery stage doesn't simply stop. If left undisturbed, it actually continues past the baseline, lifting the fitness level to an even higher state than before. This period is limited, and the body starts to settle back down to its original baseline after only a few hours.
It's during this last stage—supercompensation—that many athletes try to begin their next training. As the theory holds, working out at the peak of supercompensation causes the body to develop a new, higher baseline. If you can stack these workouts in such a way that every training session begins during supercompensation, you can continually improve your overall fitness. The timing must be perfect, though. Resume training too early and the still-recovering body won't even be able to enter supercompensation. Wait too long and the baseline will be the same as before. A variety of other factors can affect the process, too—from which muscles are involved to how which songs on your MP3 playlist make you sad—but with the right training, the philosophy can lead to more efficient workouts that help athletes grow stronger and develop greater endurance in a steady, predictable pattern.
The inspiring trainers at MetaBody lead troops of women workouteers in results-getting one-hour workouts several times weekly. The fun classes utilize a variety of exercises and disciplines to produce full-body results in a supportive environment ideal for both beginners and hard-core core-hardeners alike. MetaBody's motivational instructors will use your instinctual distrust of routine to their advantage. They’ll keep your muscles guessing with new and challenging moves during each session, so you’ll never fall into a boring, ineffective routine, such as regular teeth-brushing. Begin a day of litigating with a refreshing early morning boot camp session, or wind down by burning evidence and pounds with a late evening class. In addition to the fitness classes, you will receive a success guide to help prepare for imminent pound-loss, a nutrition guide, and a $100 gift certificate for individual coaching.
With machines set up in rows to encourage competition, many ordinary gyms cater to men's bodies and psychology, right down to the urinals that were "accidentally" installed in the women's locker room. At Curves, you'll move around a circuit of hydraulic resistance machines that have been designed to work with women's bodies and promote weight loss, protect against osteoporosis, and deal with arthritis. An experienced trainer is always nearby to help manage your machine maneuvering and your muscle making. Instead of fiddling with weight stacks and losing your momentum, the hydraulic machines use your body weight and fitness level to create resistance that matches your abilities, decreasing the risk of soreness or injury. Because traditional lift-and-lower motions create bulky muscles, each machine uses push-and-pull motions to create toned, lean muscles perfect for crushing a grapefruit without looking like you can.
Shelton Matsey knows how to whip people into shape. As a former Air Defense officer for the U.S. Army, he motivated his soldiers to reach their peak levels of fitness, resulting in some of the highest physical training scores in his unit. He now helms a squad of certified personal trianers and dietitians to share their ample fitness expertise across the studio’s Chicago, McCook, and Tinley Park locations. The studio’s signature indoor boot-camp classes set muscle groups alight with cardio drills, leap-inducing plyometrics and strength-building exercises, such as heaving free weights in the form of balls, oversize tires, and lethargic moose. Cardio Core classes utilize high-intensity interval training to push patrons to burn fat, increase endurance, and strengthen cores during short workout sessions, and the non-contact kickboxing classes work multiple muscle groups as students strike, jab, and jump rope. Fit Code’s staff nutritionist also hosts cooking classes, which elucidate tips on healthier eating and nutritious food demonstrations.
In every boot-camp and fitness class they host, the team of trainers at 360.Mind.Body.Soul inspires gals of all shapes and fitness levels to undergo a complete wellness transformation—as the studio's name implies. They teach women how to love their bodies while reaching their weight-loss and fitness goals through motivating and supportive workouts, held either within a chic loft-style studio decked out in wood floors and exposed-brick walls or outdoors beside the lapping waves of Lake Michigan. The classes lead students in building strength, flexibility, and endurance with workouts that incorporate yoga, core-strengthening and cardio routines, and dance with night-club moves, Latin ballroom, and African dance elements. Students utilize resistance-band training and plyometrics during boot-camp classes to help further target and tone muscles.