Women’s Lifting Classes (LIFT)
Our signature offering is our small group women’s lifting classes (called LIFT). Class sizes are limited to 12 women or less to make sure you get plenty of individual support, while also benefiting from the energy of working out in a group.
We’ve spent years tinkering with our strategy – experimenting with the timing, the amount of rest, the amount of cardio, the number of stations, the muscle group pairings we use, etc. – until we finally found the perfect formula for achieving maximum results, with just the right amount of time and effort.
Here’s what you can expect:
- 45 minute workouts. 40 seconds of work + 20 seconds of rest at a time. 5 minute warmup + 5 minute cooldown. Fist bumps all around. And go on with your day.
- 12 stations set up throughout the room – 1 station per person, everyone rotates through all 12. (No one is ever doing the same thing at the same time. Zero comparison!)
- Signs posted at EACH station, reminding you of the exercise you’ll be doing there and the muscle(s) you’ll be working, and listing some form tips.
- A, B, and C options listed for EVERY exercise. A is the prenatal-friendly option, B beginner/intermediate, and C advanced.
- Different workouts every single day.
- A huge variety of equipment to keep things interesting and fun.
- Personal tracking spreadsheets to keep you progressing over time.
- Free CHILDCARE! (mornings only)
Restorative Yoga (FLOW)
Our yoga classes are 45 minutes of gentle movement and stretching, carefully designed to be appropriate and accessible for ALL bodies. Come as you are.
This might just be the least intimidating yoga experience on the planet. Come relax in our sun-bathed loft space, right above the gym, and then go home ready to take on the WORLD.
P.S. Don’t have a yoga mat? We’ve got you covered!
*Class times COMING SOON*
Personal training provides the highest level of individual support, workout customization, and accountability. Schedule workouts with your trainer when it works best for YOU!
Our top notch trainers will work with you to develop a program that’s just right for your body and your goals. And, one of the benefits of training in a small gym: you’ll often have the place to yourself!
Get fully customized workouts and 1-on-1 support to make sure your form is on point and you’re on the right track to reach your goals.
Get in touch to set up an intro tour and free initial consult with one of our trainers. After we learn more about you and what you’re looking for, we can help you connect with the trainer who’s the best fit for you.
Save $ on personal training by working out with a friend! Sign up for Buddy Sessions (2-3 individuals + 1 trainer) to get highly customized workouts and support at a fraction of the cost. Plus, you get one (or two) more people making sure you don’t miss your sessions! 😉
For Prenatal Mamas
Pregnancy is so exciting/scary/fun/hard/exhausting/exciting – ALL THE FEELINGS! And we certainly wouldn’t blame you if keeping up with fitness wasn’t your FIRST priority during this time. 🙂
But: maintaining a healthy routine of movement and exercise during pregnancy can make your experience SO much more comfortable.
As bellies grow, shoulders tend to round forward, lower backs arch, and butts stick out (anterior pelvic tilt).
Strategic weight training helps to remind your body what healthy posture and movement patterns look like, even while you’re pregnant, so that these patterns don’t get too exaggerated and don’t stick around post-belly. (Potentially causing long term pain.)
Strengthening your core in safe, strategic ways will help support baby as he/she grows and reduce the chance of developing a significant diastasis (ab separation).
Strengthening your upper back will help you maintain a healthy posture, and strengthening your glutes will help stave off back pain.
And as for your arms…those car seats are HEAVY!
Women’s Lifting Classes (LIFT)
Our signature LIFT classes are perfect for prenatal moms! With our small class sizes and super adjustable workouts, we are able to comfortably welcome pregnant woman at any stage in pregnancy. (Many work out with us until the very end and feel just fine!)
Each exercise in our workouts includes an A, B, and C option, clearly written on a sign posted next to each station.
A is specifically designed to be appropriate for prenatal mamas, so you don’t even need to ask the trainer for modifications! (Although we’re always there to jump in with additional ideas on the fly if something isn’t feeling awesome!)
These classes are a great option if you:
- Weren’t working out before but want to be healthier during your pregnancy. (Yes, it’s ok to start now!)
- Worked out elsewhere previously but don’t feel comfortable there anymore, now that you’re pregnant. (Ask about our temporary passes! We’ll happily support you through your pregnancy and then wish you well as you return to your old gym!)
Get in touch with us to set up your intro tour and free initial consult!
For Postpartum Mamas
As fellow mamas ourselves, we have so much empathy for the precious, delicate postpartum period.
This is a time when women need to rest, but they also need gentle, strategic movement and strength training to help their bodies recover and acclimate to the post-belly world.
Our postpartum training focuses on strengthening your core, rehabilitating your pelvic floor, retraining healthy movement patterns that are often compromised during pregnancy/nursing/newborn care, identifying and addressing muscle imbalances, and helping you feel comfortable and capable in your body again.
In Home Personal Postpartum Training
We love working with new mamas at home, so you don’t have to worry about disrupting your little one’s schedule.
We are happy to start working with you as early as 6 weeks postpartum, but if you contact us earlier (even prior to delivery), we would love to connect with you and share some gentle, restorative exercises you can be doing even earlier to support your body’s healing process.
Typically, we like to meet with moms once a week for 6, 9 or 12 weeks.
Between our sessions, you’ll have short (10-20 minute) workout assignments to complete on your own time. All you’ll need for equipment is a few resistance bands and a set of dumbbells (we can help you choose!).
And when the inevitable mid-session interruption happens, no sweat!
We’re mamas too and we’ve been there – we can even help hold baby while you train if you’d like. 🙂
Postpartum Recovery Group Training (6 Week Series)
This specialty series takes place in our loft area above the gym. Mamas anywhere from 6 weeks – 12 months postpartum are encouraged to join us (and bring baby!) for this 6 week series.
During each weekly class, we’ll walk through a healing and strengthening workout together, using only bodyweight and resistance bands. You’ll then repeat the workout 1-3 more times throughout the week, on your own time.
This series is designed to support your body’s healing process, while also allowing special opportunities for you to connect with your baby and with other mamas. Time for community and conversation will be set aside at the end of each class, and mid-class nursing is always encouraged!
Contact us to ask about upcoming session dates!
We LOVE training couples! Working out together is a fun, unique way to spend time together – and the endorphin boost practically guarantees that you’ll leave feeling closer to each other than you did when you walked in.
Plus, here, you have a trainer to correct your spouse’s questionable form, so you don’t have to look like the bad guy. 😉
Couples Private Training
Personal training for couples is a great option when you’re both relatively new to exercise and trying to develop fitness as a habit, you’re training for a fitness event like a race together, or you’re just looking for a new way to spend time together.
When you’re in it together, you’re more likely to support each other, both in the gym and at home. And it’s kinda fun to get competitive with your spouse in the gym, just a little. 😉
Couples’ training can be complemented with custom goal setting and nutrition support by request.
Oh and if you have school aged kids – bring ’em to the gym! They can hang out in our kids’ room or the upstairs “big kid” loft area. We can even include them in our warm-up and cooldown!
Couples Group Lifting Classes
Our Couples’ Lifting classes are a mix of goofy-but-surprisingly-challenging partner exercises (think planks with high fives) along with traditional weight lifting moves (squats, deadlifts, lunges, curls, presses).
The best part is watching couples get competitive with each other.
And yes, there’s free CHILDCARE!
Contact us to find out about upcoming class times and get signed up!
Our signature LIFT classes are an excellent complement to running, since they focus on training the areas most important to runners: the core, glutes, and those poor ignored arms! 😉 AND because our classes focus on traditional strength training, meaning they’re naturally cardio-light. (The last thing you need after miles and miles of running is MORE cardio at the gym.)
If you’re a runner and you’re not strength training, it’s time to change that!
Not only will strength training (specifically, weight lifting) help you go FASTER, but it will also help protect you from INJURY, so you can stay a runner for years to come.
Stretch + Strengthen Series for Runners
*COMING SPRING 2020*
This brand new offering will be a 1 hour combo class, featuring half strength training and half yoga. It will meet once a week for 8 weeks in the spring and fall, and will be strategically designed to complement race training programs. (The perfect “cross training” day!)
Contact us to get on the email list for this program. You’ll be the first to find out when registration opens!
Weight training is so beneficial to women of every age, but it’s a particularly great fit for women 55 and over, when compared to other exercises.
Why? Traditional weight training is naturally low to no impact, and it’s THE most effective way to maintain bone density as we age. It helps women stay mobile and independent, prevents injury, and slows the natural reduction in metabolic rate that comes with age.
Our regular LIFT classes are great for seniors, and we are working on carving out specific class times just for this age group.
Get in touch to find out more!