Consultation, muscle confusion, and nutrition. These are the main principles of Kosama Highlands Ranch, and the foundation upon which their guaranteed training programs are based. Certified trainers welcome every new client with a one-on-one consultation, complete with measurements, goal setting, and strength, flexibility, and cardiovascular health assessments. From there, clients embark on a personal training or group-fitness journey. The enthusiastic staff challenge participants’ muscles with high-intensity exercises using tools such as kettlebells, TRX training, and kickboxing moves. Six themed workouts throughout the week change constantly to ensure muscles never adapt and continually progress. An online meal planner complements in-studio training by giving members 24-7 access to weekly menus, recipes, and a list of holidays on which calories do not count.
In 1998, Sonja Steward was loving life as a doting mother. However, she wasn't loving what motherhood did to her figure. So, when she wasn't busy planning play dates, she started an exercise regimen. Her dedication paid off; soon, she dropped from a size 12 all the way back down to a size 4. Now, as the proprietor of 5280 Sport Fitness, she helps students achieve the similar results with her energetic group fitness classes. Each class is designed to boost students' metabolic function, conditioning bodies to keep burning calories long after class has ended. Classes are also scalable, with exercises that can be altered to accommodate any fitness level. The gym offers nearly 40 group classes per week, with a full schedule of morning and evening options.
Dancer, teacher, lawyer, salesperson. These were the titles held by Functional Strength Pilates’s staff before they ditched their day jobs to pursue their passion for the more-than-80-year-old practice. Out of two Denver–area locations they teach traditional Pilates, which shows students how to breathe mindfully while aligning their spines to strengthen their cores. Continued practice can help students to decompress their joints so they can move more fluidly than the Vitruvian man doing the backstroke. The exercise also integrates well with rehabilitation regimens, which explains why the staff works closely with area physical therapists, orthopedic doctors, and chiropractors and their patients. Each of the two studios bolsters the Pilates curriculum with different supplemental practices—personal training at the Lone Tree location and yoga classes in Castle Rock.
The monthlong membership begins with a 30-minute orientation and health evaluation on the first day to determine fitness goals. Once students are sized up, they will begin the 30-day journey toward sizing down. Each 45- to 60-minute boot-camp session differs in its specific weight training, cardio, and flexibility workouts, but consistently combines the dedication of a personal trainer with the camaraderie of like-minded exercisers. MissFits offers participants more than a fitness regimen designed to shed pounds and tone muscle; it is a way for positive ladies to motivate each other to improve all aspects of lifestyle, including nutrition and self-image. Check out the schedule to decide which location and class times best fit into your agenda—you can switch between locations and class times as often as you like.
Founders of the body barre, dancer Nadia Walker-Arnold and exercise instructor Jen Rehm, believe that working out doesn't have to be a chore. They strive to make their classes quite the opposite, in fact, with a lineup of dance-inspired sessions including the high-intensity body barre. The all-female staff?made up of experienced ballet dancers and certified personal trainers?encourage ladies of all sizes and experience levels to carve long, lean muscles with a blend of Pilates, ballet, and yoga basics.
Though inspired by dance, most classes trade choreography for the exercises ballerinas use to shape and strengthen their bodies, pairing cardio intervals and strength training with stretches and barre-based isometric exercises. During the signature body barre workout, they lead gals in executing small, controlled movements that sculpt the entire body to fend off attacks from feral nutcrackers. In addition to their heart-rate-elevating fitness classes, they also host private classes and happy hours, in which ladies sip champagne and learn to speed up onlookers' tickers with smoldering burlesque and chair-dancing routines.
The students at Vertical Academy Workout spend very little time on the ground. Led by certified instructors, they climb and spin on the studio's poles, practicing everything from basic grips to full routines. Depending on their level of experience, they take one of four levels of classes that teach proper pole form. Many classes also incorporate costuming and props that embrace the art's theatrical side, though only the most advanced teach the infamous pole-dance scene in Shakespeare's Macbeth. Other classes focus on fitness, integrating ballet barre exercises that tone the entire body.