programs
All of the programs offered at QUEENS FITNESS can be combined to suit your needs and give you flexibility and results.
Mom & Baby: one tough mother
The goal of the One Tough Mother Program is to have Moms (and all women) focus on gaining strength so that weight loss will follow as a natural result of building lean muscle mass, and the pressure to be a certain size would be eliminated. All sessions can be attended with or without babies. Toddlers and older children are welcome. Bringing your little ones is not a requirement, just a perk! Open to ALL women, mom or not. Sessions are currently capped at 10 participants to ensure quality and safety.
PERSONAL TRAINING
Queens Fitness provides one on one personal training as well as 'doubles' personal training if you prefer to have a training partner. These sessions are completely unique to your fitness level and goals. All personal training includes fitness evaluations and customized programming.
group training
Queens Fitness provides small group training focusing on functional strength and cardiovascular conditioning that is totally scalable to meet individual fitness levels. Sessions are currently capped at 10 participants to ensure quality and safety.
SESSION
DESCRIPTIONS
All sessions are based on strength and conditioning.
Each class has a particular focus, such as upper body or lower body focus, however, every major muscle group is targeted.
Each class is different to keep you engaged.
Sessions are scalable to all fitness levels.
All sessions may include, but not be limited to, barbells, dumbbells, kettlebells, resistance bands, rowers, airdyne bikes, plyometric boxes, medicine balls, TRX bands, battle ropes and more.
LOWER BODY FOCUS
In these sessions we focus on building strength in the major muscle groups of your lower body.
UPPER BODY FOCUS
In these sessions we focus on building strength in the major muscle groups of your upper body.
FULL BODY STRENGTH & CONDITIONING
In these sessions we focus on full body functional exercises that will challenge your cardiovascular system, your core stability and balance.
YOGA - PRANA VINYASA
Prana Vinyasa is a form of movement that is inclusive and accessible to people of all ages, wellness, experience, and denomination. This is a complete practice for the purpose of embodied realization and health, vitality, awakening and balance. We explore asanas (often referred to as postures) with both a traditional, foundational approach as well as an evolutionary and spontaneous approach to create a liberating and energizing effect. We incorporate breath work, hand gestures and free form movement to awaken energetic as well as the physical body.
STUDIO ETIQUETTE
SAFETY FIRST
Dumbbells and weights need to be put down flat (gently) on the ground to avoid crushed fingers and toes. Especially during Mom & Baby classes. No throwing weights, please. No glass on the gym floor.
RESPECT
Although it’s a very social environment, it’s also filled with results-driven women. In an effort to respect everyone’s motivation for fitness, we cultivate an environment of respect. This means ensuring that everyone can hear instruction and WOD explanations, so please save chatting for breaks or once the workout has started. Questions are always welcome if you are unsure of an exercise.
SHOES
Especially during winter months, please bring a pair of indoor shoes, which you are welcome to leave at the studio!
MOM & BABY
We have a fridge, so feel free to leave beverages and/or food for mom and/or baby there. There is plenty of space to change diapers. Please make sure you have indoor shoes for your toddler. Please clean up if your baby leaves crumbs or food on the floor.