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 strength-training sessions—such as free weights, lunges, and squats—to each client's abilities while still ensuring they are challenging themselves. Then comes high-intensity cardio interval-training sessions in which trainers encourage exercisers to achieve optimal results on the treadmill or elliptical.
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 as a "free day" for a bit of indulgence, be it eating a favorite sweet or lusting openly after bacon. To hold their women accountable, trainers talk nutrition on the floor during scheduled appointments, and the ladies' progress toward reaching their goals is measured by trainers each week.
Koko FitClub’s automated personal-training system rockets both men and women toward fitness goals with 30-minute custom workouts that incorporate cardio and strength training. An initial consultation determines fitness levels and baseline measurements, which Koko’s computerized equipment uses to design a tailored workout plan that precisely measures the weight, pace, and rest time appropriate for each exerciser.
The Koko machines guide exercisers through each workout and adapt as the user’s fitness needs change in order to constantly challenge the body. Designed by professional trainers, workouts maximize the body’s lean-muscle mass, which can boost metabolism and help fight off disease by challenging viruses to kickboxing matches. Exercisers can track their shrinking waistlines and swelling muscles online by analyzing workout scores and comparing individual fitness levels to the Koko FitClub community.
ARX Training—the adult cross-training division of Athletic Republic—is designed to increase lean muscle mass, decrease body fat, build functional strength, and boost sports performance through high-energy, challenging group workouts. Experienced coaches create routines that vary from session to session, helping clients achieve personal fitness goals while instilling proper technique.
Planted in Norwood, Athletic Republic's 14,000-square-foot sweat factory exceeds the requirements of a standard fitness center. Inside, trainers mix sports with science, studying the need, function, and payoff of each workout to quickly—and safely—improve the performance of athletes, including football, soccer, and hockey players. The facility's dozen different training programs are complemented by an equally impressive collection of equipment, ranging from a hockey treadmill to resistance cords.
Emily, the owner and coach at CrossFit Automile, boasts a handful of CrossFit certifications. She uses these certifications and extensive knowledge to design new Workouts of the Day (WODs) every day. The workouts are never the same, and draw from CrossFit’s vast collection of exercises designed to promote varied, functional fitness. Though the exercises are always rotating, they may include Olympic weightlifting, bodyweight exercises, cardio, running, plyometrics, and gymnastics.
Founded by five-time NCAA track and field championship coach Loren Seagrave, Velocity Sports Performance helps athletes realize their full potential with facilities that include Olympic–style weightlifting equipment, sprint tracks, and turf fields. Experienced fitness instructors, some of whom have worked with professional athletes and Olympians, help athletes of all ages and skill levels improve power, flexibility, and coordination in small-group classes that allow for focused personal attention.