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Category Archives: Fitness

Strength Training For Women

Something else to think about… you save lots of time that you’d otherwise spend commuting to and from the gym. Plus, you save time not having to get dressed up to make yourself presentable to fellow gym-goers. Strength training for women doesn’t even have to mean working out in trendy clothes (as you see on TV and magazines). At home you can even do exercises in your underwear!

But you might still be thinking you need many hours a week to do effective exercise at home. Not at all!

Do exercises that give you the highest return on investment (ROI) on your time. And you will definitely see improvements even if you can spare only 1 hour a week to exercise. That could be two 30-minute sessions. Or three 20-minute workouts.

So, what kinds of exercises am I talking about? What will give you great results if you can only workout for 1 hour a week? Well… exercises that use several muscle groups at the same time, in one movement. For example, the Romanian Deadlift works the back of your thighs, buttocks and back muscles all together. However Bicep Curls will use mainly your bicep muscles. The key to having a short but effective workout is to include multi-muscle exercises like the Romanian Deadlift as much as possible in your routine.

You won’t see significant results if you can only workout 20 to 30 minutes and use that time to do single-muscle exercises like calf raises and tricep extension and wrist curls etc. In your short workout, you must mainly do exercises such as deadlifts, squats and pushups that use multiple muscle groups at the same time. That way, you’ll improve your body shape without having to spend much time exercising.

Exercises For Women Will Impress Any Man

Best Gym Exercises for a Fast Workout

Bodyweight strength training is one of the best gym exercises for women to do in a busy gym. The great thing about body weight exercises is that they can be done if any of the machines are occupied during your workout. For example, instead of using the bench press you might consider doing push-ups for chest and arm strength training. Or if you want to work out your back then an exercise to consider is pull-ups. As you can see, bodyweight exercises will help you save time in the gym and if you cannot make it to the gym then they can also be done at your own home.

Weight Gym Exercises for Women

There are some gym exercises that women can do with weights. One of those exercises is the squat. The squat is a great way to burn fat because it targets the legs which are a large muscle group in the body. When you target large muscle groups your body will burn fat much faster. Another exercise that a woman can do is a chest press. This can either be done with dumbbells or barbells. The benefit of this exercise is that it will make your arms stronger and leaner as well as develop a more firm chest.

Some People Avoid Gyms

Too much of a club scene. Now, I admit, some gyms (especially the mega-sized ones) can really make you not want to go with the social type scene. You go to get a good workout in and may get hit on a few times. One solution I have always used over the years? I walk in with my headphones on and block everything out. This may take time to get used to but when I have a big routine ahead, it’s easy to get “in the zone” and ignore women trying their best to get your attention. Look irritated if you have to as soon as you walk in and keep your headphones on…even if their off. Most people will not want to bug or interrupt you if they see them on. Another tip is to wear a wedding ring even if not married. Now, this won’t work with everyone because we all know you have people out there who don’t respect anything but it will deter most. Married for real? KEEP YOUR RING ON!Don’t want it scuffed? Get a 75 cents bubble gum ring and wear in place of your real one while at the gym (I personally always leave mine on because as a guy, I kinda like the “rough” worn look of my band.) I know the women reading this probably don’t want scratches on theirs so if you are one who removes your ring to workout, try wearing this T-shirt instead:

Too Pricey. While there are SOME gyms who do charge insane amounts for the “privilege” of being there (and I am saying “privilege” with a huge amount of sarcasm), most do have some pretty decent rates. I pay $32 and change per month for a membership with 24 Hour Fitness here in the Pacific Northwest. This gives me access to all but a couple of their many locations. For someone really strapped for money, this could still seem like too much but look at where your money goes. I know here in Seattle, where coffee is king, the avg. person probably gets coffee 5+ days per week. The average price for your fancy-I Need To Take A College Course Just To Order Because It Sounds Like A Complicated Science Equation-drink is about $3.50-$4.50. That’s NOT including the big tip jar most places have out as if the coffee isn’t expensive enough. Add that up and that’s an avg. of $80+ per month. If you just cut back on 2 drinks per week and make your own, you can pay for a really good gym membership. Look at your spending. Cut back on things that are truly unnecessary and use that money for taking care of your body!

Intimidated. Anyone just starting out on their own exercise journey finds it hard enough to get going. Many clients have told me that going into a gym where everyone looks in great shape is very hard to do. They feel intimidated by this and even feel “embarrassed” since they don’t look the same. When I first started getting more and more into lifting weights and started going to gyms, it was a little bit intimidating seeing guys in better shape than me. After becoming a gym “veteran” and changing my body, it’s a surreal feeling having guys ask ME for tips about how I got to where I am or complementing me on a big lift.

Seduce Women in a Gym

Don’t wait to approach the women at the gym. Take the initiative! Maybe you have already found the first woman that you would like to seduce and she is on a treadmill. Go get on the treadmill next to her and innocently ask her if she knows how to operate the machine. Tell her you haven’t used that particular machine before and you’re not quite sure how to work it. You have nothing to lose.

From here you need to transition into a conversation. Start asking her questions and get a conversation going. When you start getting signs that she is interested it’s time to change and you can start asking some screening questions. Things like what she likes to do for fun, what she likes to read, etc. If she tells you things about her that you find attractive, then compliment her a few times but make her earn them. She should be talking about things that are interesting to you.

While you were getting her attention, she was seeing if you meet her criteria. Now is the when she needs to win your interest, so now you are seeing if she meets your criteria. In other words, she needs to hit on you and try to seduce you. You will need to let her win, eventually.

Keep in mind that she may be a little embarrassed because you’re talking to her while she is working out, but if you think that she is hot and want to try and seduce the woman, you should make this your mission and just go for it.

Exercise Routines For Women

If you want a great exercise routine for home, find exercises that use your body weight as resistance in order to increase muscle. These can include:

  1. Push ups
  2. Jump roping
  3. Kickboxing routines
  4. Stability ball exercises

For a great exercise routine at the gym, try to get in at least three thirty minute sessions of cardio exercise a week and two or three weight sessions per week. When using weights or exercise machines that simulate weight lifting, you’ll get more benefit by working alternating muscle groups during each visit. One suggestion:

  1. Work your arms and chest on Monday.
  2. Do cardio exercises on Tuesday.
  3. Work your legs, back and abs on Wednesday.
  4. Do cardio exercises on Thursday.
  5. Work your arms and chest on Friday.
  6. Do cardio exercises on Saturday.

The second week, work your arms and chest on Wednesday and your legs, back and abs on Tuesday and Friday.

Hassle of Going to Gym


Many people who are new and inexperienced when it comes to personal fitness are usually intimidated when they walk into a weight room. They see all this equipment and really have no idea what to do or how to use any of it. Although some machines have instructions, it is still unclear to a lot of “exercise newbies” on which exercises to perform, how many reps to do, how much weight to use, and so on, to achieve their personal goals. Personal trainers are usually available, but the high costs usually turn people off.


It can be very intimidating to some who do not have the “perfect” body when they walk into a gym and see others who have “Mr./Ms. Universe-type” bodies. Many of these people feel very self-conscious about this to the point where they feel they are being judged or even laughed at. They would rather avoid the embarrassment.


Many gyms exist, but the bulk of them are very costly to join, and if you are on a tight budget, even the cheapest gyms can just seem unaffordable. Although personal fitness is important, keeping a roof over our heads and food on the table is more so.

Unpleasant environment

Despite the fact that many gyms are maintained rather nicely, some people still don’t like the idea of being in an environment that is filled with sweaty and smelly people. They are grossed out by the idea of having to wipe off sweat from every machine they want to use or use a community locker room and shower with strangers. Furthermore, unless you are lucky enough to have the opportunity to go to the gym during “non-peak” hours, gyms can be very crowded and the wait time to use various items of equipment can be very long. Others are simply turned off by all the noise that can be heard at a busy gym.

Exercise Machines for Circuit Training

Circuit training combines a series of exercises into a full exercise routine. Each exercise is preformed for a few minutes before moving to the next exercise in the routine. Most circuit training programs are set up around a series of stations alternating between cardiovascular exercise and strength training. The fitness equipment at each station can include exercise machines, free weights, cardio equipment, or simple floor mats for exercises such as push-ups and stomach crunches.

For upper body strength, a variety of exercise machines can be included as part of a circuit training program, such as a chest press, shoulder press, seated or standing row, bicep curl machine, or triceps pull down machine. The machines are used in either a seated or standing position. For lower body, exercise machines such as calf extensions, leg presses, and leg curls provide toning exercises for the legs. These exercises are typical done seated. To ensure both a challenging and safe workout, women can select the proper weight amounts on the machines for their own personal fitness levels.

In addition to strength training exercise machines, a good circuit training program will include exercises on cardiovascular equipment. Treadmills are the most popular cardio equipment typically found in a women’s gym. A treadmill allows the user to walk or run at any pace desired. Most also have the ability to adjust incline. This gives the member the experience of running or walking uphill, working additional muscle groups and burning more calories. Elliptical cross trainers are also popular in gyms. An elliptical machine provides an aerobic workout similar to cross country skiing and tends to be gentler on the knees than a treadmill. Upright or recumbent exercise bikes are another option for low impact, cardiovascular exercise as part of a circuit training program.

Kettlebell Workout

Kettlebell exercises are very intensive and will increase your strength, endurance and balance.  And what we ladies like best about them: they are great fat burners.  Nothing like a weight lifting workout with Russian kettlebells in a Providence gym to melt the extra inches off your body and to get you into tip-top shape in no time.

A  women’s workout, abs, arms, thighs, hips, upper body, the works, should always include cardio and  strength training.  We don’t need to get just one part of our body into shape, just as we don’t want to feel good about just one part of ourselves.  You want to be healthy and feel good about yourself entirely; so you need a full body kettlebell workout.

When you look at the regular, fancy and complicated looking equipment you see in most gyms and compare it to the Russian kettlebell, you may think the kettle bell weights are from another time and place.  And actually you would be right, since they have been used in Russia for a long time.  But don’t underestimate the simplicity of the device.  Modern gym equipments, fancy as they may be, would be hard pressed to give you the same kind of total body workout and amazing results that kettlebell exercises will give you.

Kettle bell weights are usually made from cast iron.  They look like a kettle, hence the name, or like a cannonball with a handle.  Kettle bell weights come at various sizes, which determine the amounts of weight, so they are as suitable for a women’s workout as for a man’s, at any fitness level, even though they may look like it would take herculean strength to wield them.  A full kettlebell workout in a Providence gym will take you less than twenty minutes.  So even as busy as we are nowadays, this is a great way to get into shape that fits into any schedule.

Now, when you get started with your kettlebell workout, it’s recommendable you use a Providence gym and fitness training programs that fit your needs and schedule; to make sure you get the kettlebell exercises right the first time around and thus avoid any injury, as with any gym equipment.  This would also ensure that you’ll get maximum effect for your effort.

Not to Be Annoying at Gym

Have you notice the increased number and popularity of “ladies only” fitness centers these past 10 years of so. The reason, I think, is deeper than just women not wanting to work out in the same room as men. Actually, I think most women probably have no problems working out in the same room as men. But the next time you go to the gym, take a moment and see if you observe what I have seen in most gyms:

• Guy drenched in sweat finishes a set of lat pull downs and proceeds to sit there, and sits there and sits there…
• Guy grabs a 40lbs dumbbell, and a 35lbs dumbbell, 30lbs,25lbs,15lbs, and a 10bls dumbbell, because he wants to run the rack doing lateral raises
• Guy using 315lbs barbell to do bent-over rows (more likely hunched over, moving the bar 3 inches), screaming, grunting, letting all who can hear – his roar of conquest!
• Guy finishing a great set of bench press, drenched in sweat, gets up and walks off – leaving most of his sweat behind. Oh, sweet!
• Guy finishes a set of incline presses, and then just drops the dumbbells to the ground. One time I saw this, an employee of the gym said something to the guy. The guy bellowed something like, “you got a problem, little man” – this guy being the hulk, of course. Not really!

I could go on. Why would women want to work out in that environment when they have can have an alternative. I have had my doubts often. Yet, if you are going to work out at the gym, this could be the environment you find yourself in.

Most gyms nowadays have separate areas for “average folks” like us and hardcore weightlifters/bodybuilders. But there is no rule that says you cannot use both areas. And you should! A great reason for doing a set of bench presses in the hardcore side is the inspiration that comes from being with a bunch of guys and gals pumping enormous amounts of weight. Okay, now, do not get carry away and try something beyond your level. Just workout at your pace but look at these guys and gals, you are going to be one of them in a year from now. That is exciting.

But let us get back to the above group of guys, because they can and will wreck your workout, especially if you work out at a small gym. My time objective has always been to be in and out of the gym in one hour. That breaks down like this,

• Change and Warm-Up – 15 Minutes
• Workout – 40 Minutes
• Change and Shower – 5 minutes (I shower fast and change fast and get out fast)

Muslim Women at Gym

For Muslim women, that sounds like a silly question. Being a woman who converted to Islam, I realise that Islam and Muslim women’s dress are often a mystery to non-Muslims.

We wear the clothes we wear for the same reason nuns wear their habits – as an expression of religious devotion. No men other than our husbands and our immediate family members are allowed to see our bodies. We must cover everything, including our hair, whenever we are outside our homes. Our heads may look big in that scarf and our beautiful foxy bodies may be draped in an abaya (oversized shapeless dress), but we don’t have to wear them in the shower.

For women only!

Working out in a gym where men are present is not allowed for Muslim women. Women-only gyms like Fernwood embrace diversity in a female-only setting so are the perfect choice for Muslim women who want to look and feel their best.

We may cover outside, but when we are home with our husbands we freely display our beauty. Someone DOES see that foxy lady’s body. And trust me, all that hard work really pays off.