Psychological Benefits to Exercise

Hey guys! As a psychology minor, I’ve been learning a lot about mental health. While exercising and taking care of our bodies is important, it is equally imperative that we maintain healthy mental states. By working out, we are flooding ourselves with endorphins. This helps us mentally because endorphins trigger a positive feeling in our bodies. Other than exercising on a consistent basis, there are several things that we can do to improve our mental well-being. Here are five that we should all remember:

1. We have to value ourselves – We should treat ourselves with kindness and respect, and avoid self-criticism. This includes making time for our hobbies and favorite projects, or broadening our horizons.

2. We should surround ourselves with positive people – People with strong family or social connections are generally healthier than those who lack a support network. We should make plans with supportive family members and friends, or seek out activities where we can meet new people – For example trying a new group exercise class here at W3!

3. We all need to learn how to cope with stress – Unfortunately, many of us are stressed from our day to day routines. To cut down on stress, we need to carve out time for ourselves. Also, remembering to smile and see the humor in life is important. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.

4. We must set realistic goals – Decide what you want to achieve academically, professionally and personally, and write down the steps you need to take to realize your goals. We should aim high, but be realistic and not over-schedule.

5. We should ask for help when we need it – Seeking help is a sign of strength, not a weakness. We all need a little TLC from time to time. There is no shame in turning to others for help and asking for support and advice. I hope everyone finds these tips somewhat helpful! I know I’m going to try and apply them to my daily life.

~ Caitlyn

W3 Intern

The HARDBODY You and I Deserve

What is W3’s Hard Body?

Walking into this group exercise class I wasn’t sure what to expect. I mean β€œHard Body” right? It could be a million of things! I wondered if there was a specific focus, and in the back if my mind hoped and prayed it wouldn’t be arms…because well…mine are like a big sack of Jell-O. Of-course right after this thoughtΒ ran through my head the trainer Susan announced to grab weights.

Skeptically I walked over like a newbie and attempted to put weight onto my body bar (which I had never used before). The lady next to me noticed I hadn’t a clue at what I was doing and introduced herself, telling me she was Diane, while pointing at the correct weight I should be using. Immediately a rush of relief flooded me and I told her I was new (as if she hadn’t noticed). Diane giggled and showed me the right way to adjust the bar.

In no time I was set up with a body bar, 2.5lb weights, and another pair of 7.5lb ones. I had a step stool in front of me and Susan in the background with her MIC.
Now let me tell you Susan is a little petite lady with bright blonde hair, almost as bright as her smile. Her voice was sweet with motivation as she started the warm-up. The warm up got us pumped and ready to go. Susan may be tiny but that lady does not mess around. She started us off on abs and didn’t stop until we experienced a full body workout!

It was amazing! I felt my quads, biceps, triceps, abs like never before! She knew how to keep the muscles focused, while strength training them with body bars and free weights. We focused on a group of muscles to the fullest and adjusted by moving into different body parts to create an easier rhythm for our muscles to adapt.
During her resistance training routine she did each and every step with us. She guided us by creating a visual for our class to follow.Β  It made the women work even harder watching her do it so effortlessly. She is a BEAST. Her physique and attitude only motived me to push more than ever before.

Not only did I leave the class with a stronger mind and body but with new knowledge about my health. Not only does Susan count of each step as she goes but she inserts fun facts about your body.
For example, I have really bad knees, so while she was showing us a new hip flexor stretch she informed us that strong hips means healthy knees, therefore they’re key in every stretching routine!
Susan is truly empowering through Hard Body and strongly focuses on Energy, Stamina, and Progress.
I never experienced a brand new class of such welcoming ladies. Everyone was there for one another and worked together to push through the class feeling, stronger, happier, and healthier.

Oh and my arms?
No more Jell-O by the end of the summer.
That’s my Goal with W3Body.

Now what’s yours? Because trust me with W3 it’s easy, motivational, and attainable!

-Vanja, W3 Marketing Intern

W3 Fundraiser to Benefit A New Direction

This Saturday, March 23rd at our Hometown/Oak Lawn location, Women’s Workout & Wellness is working out to wipe out domestic violence. We are hosting a fundraiser to benefit A New Direction, a non-profit that works to raise money to help bring women out of domestic violence situations. We are happy to work with our members and neighboring guests to raise money for this amazing cause! ALL W3 members and any of their friends are welcome to participate in this event. We just ask for a $10 donation toward A.N.D. to take as many group exercise classes as you want- including our special MASTER class with top W3 instructors for our NEW launch of the Kickin’ Core Ball Round 21 class- signature to Women’s Workout & Wellness!

*We have extended our group exercise schedule for this day only to make the $10 spread from 8:15am-2:00pm! Join us- we will see you there!

8:15-9:00am: YOGA

9:00-10:00am: ZUMBA

10:00-11:00am: STEP

11:00-12:00pm: BODY FIT

12:00-1:00pm: PILATES

1:00-2:00pm: ***MASTER CLASS KICKIN’ CORE BALL***

If you have any questions, please email marketing@w3body.com. Thanks!

Women’s Workout & Wellness in Hometown/Oak Lawn:

4130 Southwest Highway

(at the corner of 87th and Pulaski)

(708) 425-2171