Have you ever walked into a group fitness studio where 50+ participants look like they are making a workout DVD and you feel like you do not belong? You are not alone, it is January and I see a lot of new faces in group fitness classes. Sadly, I don’t always see those faces return to class and I have put together a list of tips I wish I could have told them before they left.
I hope this list of tips will help you start your fitness journey or just branch out on a new path and try something different. You never know what you might end up loving! I can’t say every group fitness instructor out there feels the exact same way as I do about these points but the good ones will. I have a team of AMAZING instructors that lead, motivate, and care about our members on a daily basis. As always, feel free to contact me with any questions. My email is email@example.com
BODYATTACK™ is a high-energy fitness class with moves that cater to people of all levels, from total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. A LES MILLS™ instructor will pump out energizing tunes and lead you through the workout – challenging your limits in a good way, burning up to 730 calories* and leaving you with a sense of achievement.
One of the best things about BODYATTACK is it improves your functional fitness – the fitness that you need for everyday life. BODYATTACK is a whole body workout that burns calories while toning and shaping. You’ll build stamina and our sports-inspired moves will improve your coordination and agility. Get quicker off the mark in everything you do.
Research shows that the secret to getting fit for life is a slow build up so we recommend starting with 1 – 2 classes a week and working your way up from there.
How fit do I need to be to start doing BODYATTACK?
BODYATTACK is for all ages, abilities and fitness levels. The moves are simple and low-impact options mean you choose the intensity. You will soon experience the benefits of increased cardio and functional fitness. You never know until you go.
I’m pregnant. Can I still do BODYATTACK?
Safety is our number one priority, so we recommend talking with your doctor or midwife who will advise you appropriately as they have the best knowledge of your medical history. Chat to your instructor beforehand to let them know you’re pregnant. They’ll suggest options for you throughout the class.
How many times a week should I do BODYATTACK?
For awesome results we recommend you do BODYATTACK 2 – 3 times per week.
What do I need to bring with me.
There’s no equipment needed for BODYATTACK so all you need is comfortable workout clothes, supportive shoes and a water bottle. If you are new to Attack, we suggest taking only the first half of the class (songs 1-5) a few times before adding in the second half.
Want to destroy calories and release stress? Then you should try BODYCOMBAT!
BODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness and burn up to 740 calories in one session! This class takes moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. It’s a great way to relieve stress after a hard day at work. Bring your best fighter attitude and leave inhibitions at the door.
Frequently Asked Questions:
I’m pregnant. Can I still do BODYCOMBAT?
If you have been taking BODYCOMBAT prior to pregnancy and still want to get your COMBAT fix, we recommend to modify your workout. Lower your kicks or omit them, stay grounded during any jumping moves, and throw in a few more punches during kick tracks. As always talk to your doctor first.
How many times a week should I do BODYCOMBAT?
For best results, we recommend you do BODYCOMBAT 2-3 times per week.
How much martial arts experience do I need to have before coming to a BODYCOMBAT class?
Absolutely none! BODYCOMBAT caters to all ages and abilities. Our instructors show simpler and lower impact options for every move so you can progress at your own pace and get an awesome workout at the same time.
RPM™ is a cycling workout that delivers maximum results with minimum impact on your joints.
Cycling has several health benefits including, increased cardiovascular fitness, increased muscle strength and flexibility, improved joint mobility, and decreased body fat cells.
Listen to great music as your instructor takes you on a journey of hill climbs, sprints and flat riding. You control your own resistance levels and speed so you can build up your fitness level over time.
If you want a true sense of achievement, get into a RPM class today.
Frequently asked question about RPM:
I’m Pregnant can I still do RPM?
Safety is our number one priority, so we recommend talking with your doctor first. Also, chat to your class instructor beforehand to let them know you’re pregnant. They’ll suggest some modifications for you throughout the class.
How many times a week should I do RPM?
For awesome results, we recommend you do RPM 2 – 3 times per week.
Do I need any special cycling gear to do RPM?
RPM can be done in normal workout clothes and shoes, so no specialized cycling gear is required. Cycling shorts will make the ride more comfortable but they’re not essential.
Looking to get a full-body cardio workout while toning your butt and thighs? Then BODYSTEP is for you!
Basic stepping, just like walking up and down stairs, is at the heart of BODYSTEP. In a BODYSTEP class you combine basic stepping with moves like burpees, push ups and weight plate exercises to work the upper body. The continuous stepping works your glutes and thighs!
BODYSTEP gets your heart rate up that pushes your body to burn fat and increase cardio fitness.
New to BODYSTEP? Begin with a low step and follow the instructor as they show you options throughout the workout. Whatever you do, give BODYSTEP five tries. Once you have five BODYSTEP classes under your belt it will come naturally.
We play upbeat, invigorating music to keep you positive and motivated throughout your workout. Our instructors are fun and full of energy. Feel free to ask them for modifications or questions. You can burn up to 620 calories during one class and you’ll leave buzzing with satisfaction!
Frequently asked questions about BODYSTEP:
What do I need for a BODYSTEP class?
All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel.
How coordinated do I need to be?
The great news is that there are options to suit everyone. It usually takes a few BODYSTEP classes before you start to feel comfortable on the step, but don’t give up! Start with a low step height, focus on your feet before trying the arm movements and listen to the options provided by the instructor.
I’m pregnant. Can I still do BODYSTEP?
Safety is our number one priority, so we recommend talking with your doctor or midwife who will advise you appropriately as they have the best knowledge of your medical history. Chat to your class instructor beforehand to let them know you’re pregnant. They’ll suggest some options for you throughout the class.
BODYPUMP is for anyone who wants to get lean, toned and fit!
Using light to moderate weights with continuous repetition, BODYPUMP gives your body a total workout. You’ll work all major muscle groups in just 55 minutes and could even burn up to 590 calories! This class utilizes scientifically proven moves and techniques to help you achieve real results. The program is based on the Rep Effect, a proven formula that exhausts muscles using light weights, while performing high repetitions – this is the secret to developing lean, athletic muscle.
You’ll leave the class feeling challenged, motivated, and ready to come back for more.
Frequently Asked Questions about BODYPUMP
What do I need for a BODYPUMP class?
All you will need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. During the class you’ll use a weight bar and weight plates and a step. These will be supplied in the class.
How strong do I need to be?
All of our BODYPUMP instructors provide options to suit everyone. You might consider starting out with light weights or even just the bar. Be sure to allow your body to rest in between class days. You’ll find your fitness and strength improves over a number of sessions.
How often should I do a BODYPUMP class?
BODYPUMP will challenge all of your major muscle groups so we suggest you do no more than two to three classes a week, and make sure you take rest days in between. To accelerate your results incorporate two to three cardio classes into your workout regimen and you’ll begin to shape and tone your body in no time.
I’m pregnant. Can I still do BODYPUMP?
We always recommend that you speak with your physician first, but let your instructor know and they will suggest some modifications.
At some point 70% of all Americans begin some sort of exercise program. However, in less than 3 months 80% of those individuals will quit. Interestingly, 85% of all individuals who have a personal trainer will maintain their gym schedule.
We all need a little help with exercise sometimes, whether we’re just starting out or we’ve been at it for a long time. There are a number of reasons people work with personal trainers. Some want an individualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts. Wherever you are in your exercise journey, the personal trainers at FAC may be just what you need to take it to the next level.
The benefits of working with a Personal Trainer:
Accountability & Motivation
Trainers are experts at holding you accountable. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. Trainers will believe in you even when you are feeling at your lowest and will motivate you to push through.
Develop An Effective Routine
Trainers are educated on the most effective ways to help you get to your fitness goals. They will work with you to develop a routine that makes since and is realistic for you. A trainer will help you to figure out what makes since with your lifestyle, and will maximize your time in the gym without overwhelming you. They’ll work with you to develop an exercise routine that focuses on achieving your personal goals.
New perspective on Fitness
There is an overwhelming amount of fitness, nutrition, and health information available. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle.
Proper technique & Form
It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to recruit the proper muscles and making a mind body connection.
Injury Prevention & Injury Rehabilitation
People will often avoid going to the gym if they suffered an injury in the past or fear an injury occurring because they are unfamiliar with best practices. Trainers will teach you how to use equipment properly so that you do not injure yourself. Trainers will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living.
Maximize Workout & Minimize Time:
Trainers will develop programs that are efficient and allow you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will also teach you how you can do that on your own.
You’ve already made a commitment to fitness by joining FAC. Now, choose a program to fit your schedule, your needs, your goals & your life. Whether your focus is a reunion, new jeans, a wedding, an athletic competition or anything in-between , you can achieve your goals and choose to feel great by starting with a personal trainer.
All of our Personal Trainers hold nationally recognized training certifications. Our Personal Training options come in all sizes. Based upon your specific needs, we are positive we can find the right fit for you!
Private Training and Semi-Private Training (2 – 4) rates start at $41 per session and increase in price depending on trainer experience, length and type of session. If you have never worked with a FAC Personal Trainer, we would love to provide you with a complimentary session to ensure you are on the right track to your specific goals. Contact Mica Mitchell, Personal Training Director for more information at firstname.lastname@example.org or call 479-587-0500 ext. 267.
These days kids seem to choose one sport and stick with it for several years rather than trying different sports at a time. Although, this an example of great dedication, this type of continuous, isolated movement can leave your child vulnerable to muscle, bone and joint injuries.
Many sports put the more pressure and strain on a select group of muscles and joints. When you’re child does this repeatedly during sports training it leaves the neglected muscle groups vulnerable to injury.
At FAC we recognize this danger, that’s why we created the Razor’s Edge Fitness Center. This pre-teen fitness facility is designed with a younger body in mind for ages 8-12 years old. Our strength and cardio equipment are identical to adult sized equipment but made for smaller frames. Daily workouts are provided by FAC Personal Trainers and University of Arkansas Exercise Science Interns.
Done properly, strength training can:
Keep in mind that strength training isn’t only for athletes. Even if your child isn’t interested in sports, strength training can:
All pre-teen and teens are required to attend an FAC fitness orientation to learn how to use the equipment properly. Parents need to attend the 30 minute orientation with their children.
Razor’s Edge operating hours:
Monday – Thursday 4:00 PM – 7:00 PM
Saturday 9:00 AM – 12:00 PM
Sunday 1:00 PM – 4:00 PM
Monday – Thursday 4:00pm & 6:30pm
Saturday 9:00am & 11:30am
Sunday 1:00pm & 3:30pm