To help women achieve their fitness goals, the certified personal trainers at Get In Shape for Women focus on four areas: weight training, cardio training, nutrition, and accountability. In small group sessions, trainers modify exercises to suit up to four ladies' fitness levels, beginning by calibrating 30 minutes of strength-training drills—such as free weights, lunges, and squats—to each student's abilities. Then comes 25 minutes of cardio: the trainers might start novice exercisers with a walk on the treadmill or light elliptical training, and challenge more advanced exercisers to high-intensity interval-training sessions for enhanced results.
The trainers supplement the group workouts with nutritional planning centered around the concept of eating six small, balanced meals six days a week. They set aside the seventh day for a bit of indulgence, be it eating a favorite sweet or lusting openly after bacon. To track ladies' progress toward reaching their goals, the trainers measure their weight and body-fat percentage every two weeks.
Surrounded by roughly 400 square feet of light-filled practice space, students at Long's Yoga Room embrace the empowering spirit of yoga. The studio's instructors strive to accommodate visitors of various skill levels and interests by offering classes in a range of styles, from hot yoga to Yogi Berra. Many of the sessions focus on the Vinyasa style's flowing asana sequences and incorporate breathing exercises. The studio also offers Kundalini yoga lessons, which emphasize the use of sustained postures and mindful breaths as a way to channel the flow of the body's natural energies.