NOVEMBER NEWSLETTER
Welcome to the first edition of our monthly newsletter, where we delve into fitness insights, celebrate our vibrant community, and share tips to boost your health journey. Each edition will bring you closer to achieving and maintaining your fitness goals.
Establishing a Consistent Routine
Consistency is the cornerstone of any successful fitness regimen. At Roar, we recommend strength training at least three times a week, whether at our studio, your home gym, or a local fitness center—whatever best fits your lifestyle and helps you stay committed. To complement your strength regimen, consider adding cardiovascular activities like cycling, walking, or other fitness classes 1-2 times per week. Research shows that women who maintain a balanced routine of strength and cardio enjoy numerous health benefits, including improved cardiovascular health, better weight management, and enhanced mental well-being. For more on the benefits of regular exercise, visit here.
Strength Training Through the Stages of Womanhood
Strength training is beneficial for women at every stage of life, providing key health benefits and enhancing overall well-being:
Youth & Adolescence: Initiating strength training early helps build bone density and muscle strength, crucial during the developmental years. Establishing these habits supports long-term health and fitness resilience (University of Maryland Medical System, 2022).
Reproductive Years: Strength training before, during, and after pregnancy can help maintain fitness levels, support easier labor, and aid quicker postpartum recovery. It also contributes to better overall mood regulation and physical endurance during these demanding phases (University Hospitals, 2024).
Midlife & Menopause: During the transition into menopause, women often experience a decline in muscle mass and bone density. Regular strength training during this period helps mitigate these effects by improving metabolic rate, maintaining strength, and reducing menopausal symptoms like hot flashes and mood swings (OBGYN Health Plus, n.d.).
Senior Years: For older women, strength training is crucial for maintaining muscle function, preventing osteoporosis, and reducing the risk of falls—a common concern in later life. It helps sustain independence and improves quality of life as mobility and strength are preserved (OBGYN Health Plus, n.d.).
Injury Recovery and Chronic Condition Management: Incorporating strength training can aid recovery from injuries by strengthening muscles and joints around the affected areas. This proactive approach also helps in managing chronic conditions like arthritis by improving joint stability and reducing pain (University Hospitals, 2024).
Strength training is not merely an exercise routine; it is a vital part of a lifelong wellness strategy for women, adaptable to meet specific needs at different life stages.
Community Spotlight: Maxwell’s Pet Bar
This month, we're thrilled to highlight Maxwell's Pet Bar, a local business owned by two of our most vibrant members, Jen and Kristi. They bring an incredible energy to every class—always encouraging, smiling, and ready to push the limits. Check out their amazing work here, and see how they're making a difference in our community and for pet lovers across the city!
Stretch of the Month: The Piriformis Stretch
This month, we're focusing on the Piriformis Stretch—a simple yet effective move to enhance your flexibility and reduce the risk of sciatic pain.
Short-term benefits: Immediately alleviates tightness in the lower back and hips.
Long-term benefits: Promotes spinal alignment and prevents lower back pain.
To perform, sit on the floor, stretch one leg out, cross the other leg over the thigh, and gently pull the knee toward the opposite shoulder. Hold for 30 seconds and switch sides.
Incorporate this stretch into your routine to keep your lower body supple and pain-free.
For more details on how to perform the stretch, click here.
Introducing Private Training and Trainer Amanda
We're excited to launch our Private Training services at Roar, now open for bookings! Experience personalized 45-minute sessions tailored to your fitness goals, whether you're looking to build bone density, recover postpartum, or maintain a vibrant, healthy lifestyle. Leading this new offering is Amanda, a seasoned personal trainer with a B.S. in Kinesiology and over 14 years of experience. Specializing in functional movement, prenatal fitness, and more, Amanda is ready to help you work hard in the gym so you can enjoy life to the fullest outside of it. As a coffee aficionado, world traveler, and outdoor lover, she brings enthusiasm and expertise to every session. Ready to transform your fitness journey? Book a session and take the first step towards achieving your health and fitness aspirations with our dedicated professionals.
Roar Updates
New Class Alert: Stretch & Strengthen Saturdays - Starting this weekend! Join us every Saturday at 9 AM for a 60-minute session combining total body workouts and deep stretching. Book your spot!
Upcoming Clinic: Mark your calendars for our clinic on November 23rd—a perfect opportunity to deepen your understanding of fitness fundamentals. Click here to book.
Policy Update: Please note, classes with no sign ups within 2 hours of start time will be canceled to accommodate private training. Advance booking is encouraged to secure your spot.
We Value Your Feedback
Your feedback is crucial to us. Please let us know your thoughts on our classes, facilities, or any aspect of your Roar experience. Provide feedback here.
Let’s Keep Moving Forward
Thank you for being an integral part of Roar. Together, we're building a community where women rise stronger every day. Stay connected, stay motivated, and let's make every workout count!
