Salon

Brow & Lash

Barber

Nail

Hair Removal

Makeup

Tanning

Tattoo

All Fitness

Yoga

Personal Trainer

Pilates

Cross Training

Cycling

Dance Studio

Med Spa

Massage

Acupuncture

Chiropractor

Nutritionist

Coaching

Physical Therapy

Send clients to your Vagaro Page to book on any device.

Online Booking

20+ million customers searching for businesses like yours.

Marketplace

A customer messaging platform designed for better connections.

Vagaro Connect

Create custom quizzes, forms, surveys & waivers.

Forms

A versatile scheduler that always stays up to date.

Calendar

Create, manage and market your online store.

Online Store

Manage, track, and send prescriptions seamlessly.

Create custom commission tiers & pay employees via direct deposit.

Payroll

Track products, send purchase orders, and sell online.

Inventory

Powerful data and graphs at your fingertips.

Reports

Schedule recurring rent and fees, and deduct commission from rent.

Rent Collection

Get paid from anywhere with online invoices.

Invoices

Create recurring memberships with autopay.

Memberships

Payments

Fast & Flexible funding for all businesses.

Let clients split larger purchases into installments

Design a custom booking website for your business.

MySite

Connect with third-party tools that you're already using.

Marketing

Automatically notify your clients with reminders.

Notifications

Track customer information and give rewards.

Customer Tracking

Live streaming classes and consultations from anywhere.

Live Stream

Explore Custom Design Products offered by Vagaro.


Design Services

Strengthen your brand with your own branded app.

Branded App

One app for your business and one for your customers.

Mobile Apps

We get it, man. 

You eat (mostly) right and, while you enjoy a good beer or three, you still hit the gym a few times a week. You see the doctor when you’re supposed to and counter work-related stress with the occasional hike. You're a well-oiled machine, in perfect working order. You’re steel! You’re a rock, you’re— 

—hiding a few more cracks than you’d care to admit. That’s common, especially in the United States, says the [Movember Foundation](https://us.movember.com/about/foundation), the leading charity devoted to men’s health. American men are often reticent to openly discuss their health and how they’re feeling, and are reluctant to act when they don’t feel physically or mentally well. These tendencies lead to some scary [long-term health problems.](https://us.movember.com/mens-health%20)

In honor of Men’s Health Awareness Month, we are empowering men everywhere to be active and willing participants in their physical and mental wellbeing. Below are four activities—more than one of which flies in the face of commonly held stereotypes—that can improve the way you look, perform, feel and cognitively function.  

So, with an open mind and a commitment to our health, let’s get after it, gentlemen!

 

 

## **Go For BROGA**


<CenteredImage width={400} height={400} alt='Gym-fit guy performing yoga posture' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/6aGYzZYSFOOOWcHKkIGR' />

We could’ve suggested signing up for a HIIT or CrossFit class, reiterated the virtues of traditional strength training or encouraged you to set [Ninja Warrior](https://www.ninjaguide.com/) goals. Instead, we’re talking Broga.

[Broga](https://brogayoga.com/) (“Brotherly Yoga”) is a hybrid exercise program designed to make yoga more accessible to “fitness-inclined men” who “can’t touch their toes,” but want the benefits that yoga provides, including improved flexibility, core strength, range of motion, balance and posture. 

Broga weaves traditional yoga poses together with functional fitness and challenging cardio-based exercises. Movements forgo traditional yoga terminology in favor of anatomical naming conventions and are designed around repeating sets and reps. 

Broga also preserves the same focus on breathing technique, stress-reduction, clarity and centeredness that is so central to traditional yoga practice.

Broga continues to grow and is offered across the world in classes, home workouts, workshops and retreats. If you can’t find an in-person class near you, check out some livestreamed classes—or encourage a local yoga instructor to [become certified](https://brogayoga.com/get-certified/). 

Namaste, fellas. Now, get to work! 

 

## **Float Above Stress & Pain**

<CenteredImage width={400} height={400} alt='Man about to lay down in a flotation pod for a salt float' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/nNbfu3PQQSCmjKjhJ9ic' />
Also known as sensory deprivation therapy, [flotation](https://www.menshealth.com/health/a19547127/sensory-deprivation-tanks-flotation-therapy/) therapy is a form of water stress relief treatment.  

It may sound complicated, but it’s simple: You strip down to your birthday suit and lie down inside of a floatation pod. These pods resemble the craft Superman made the trip to Earth in as a baby. Use that as your visual—you are the Man of Steel, about to take a life-changing journey. 

Flotation pods hold 10-12 inches of water that has been warmed to skin temperature and saturated with about 1000 pounds of pharmaceutical-grade Epsom salts. It's all enough to make a grown man, well..._float_.

<CenteredImage width={400} height={400} alt='Man laying down inside of a salt pod during flotation therapy' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/nzQSU8PXQOWpdHcmue4W' />
As you float, your muscles and bones relax, your joints and spine decompress, and the strain on your circulatory system is reduced. Studies have shown that adrenaline and cortisol levels decrease while dopamine and endorphin levels rise, lowering stress and improving overall mood. Weightless in the dark, your brain gradually shifts into a [deep meditative state](https://www.healthline.com/health/theta-waves).  

#### Salt floats can help:  

- Reduce fatigue, anxiety and stress
- Flush toxins from the body 
- Alleviate back, neck, muscle and joint aches
- Aid recovery from addiction and PTSD 
- Aid athletic recovery and performance visualization 
- Reduce migraines 

So, what does this fancy floating cost? Typically, between $55 - $70 for an hour, and you can float for longer than that if you want. The real question is, what are you waiting for? 

 

## **Face It, Gents: It’s Time for a Facial** 

Hear us out: Men need facials just as much, if not more, than women do. Their higher testosterone levels increase oil production, which, combined with naturally thicker skin, higher collagen density and larger pores, causes pimples, blackheads and other [painful forms of acne](https://www.menshealth.com/health/a19546659/cystic-acne/). 

<CenteredImage width={400} height={400} alt='Bearded man getting a face mask treatment during a mens facial' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/oK4niKDcQ3iRUEfMThrA' />

Male facials, sometimes called “macials” (clever, right?), address ingrown hairs, flaky skin, razor burn, sun and wind damage, and other man-centric skin care issues.

Getting a macial once a month can also help you achieve a smoother shave by eliminating the pain and scarring that comes with dragging that razor across pimples, ingrowns and other blemishes. For the fellas who love their scruff, [beard facials](https://www.massagetheory.com/blog/the-beard-facial-this-one-is-for-the-gentlemen#:~:text=Now%2C%20you%20can%20elevate%20your,on%20the%20face%20or%20body.) cleanse and revitalize the oft neglected skin underneath all that majestic facial hair. 

Facials are relaxing, refreshing and enable you to confidently show off that handsome mug of yours. It’s time to put your best face forward, guys.  

 

## **Foot Care is Self-Care** 

<CenteredImage width={400} height={400} alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/SKyfTXUcQvewzzsz6gEh' />
This is not a plea for you to start prepping your piggies for next year’s sandal season. You can wear steel-toed boots to the beach, if you like. But whether you work in a high-rise office or you’re the one building them, your feet carry the rest of you around all day long. Neglecting them can yield painful and embarrassing results.

Ingrown toenails, corns, calluses, fungal infections and cracked heels are just the beginning. Illnesses such as gout, neuropathy and edema can also show up in your feet. Why put yourself through that? If the tires or brakes on your car were worn down, you’d address it, wouldn’t you? 

A pedicure is a great place to start. Combining a pedi with a magnesium mineral hot soak and a [reflexology massage](https://www.spafinder.com/blog/healing/reflexology-101-treatment-benefits/) will get you even more traction. Tack on an exfoliating milk and honey scrub, followed by a file, shape, buff & shine, and you’re road-ready. 


 <CenteredImage width={400} height={400} alt='Man getting overgrown toe nails clipped during pedicure' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/9usDo1t3Qj6QbproZTwQ' />


Are there grooming spas out there that offer these treatments just for men? [You bet there are](https://www.musiccitymancave.com/). Traditional spas and salons also offer many of these services. 

Still not convinced? Okay. The next time you’re alone with your partner, ask them for an open and honest critique of your feet.  

Don’t come crying to us if you don’t like the answer you get—take that to the pedicure chair. 

\---- 

The truth is, pain hurts and stress kills. Pretending that neither exist doesn’t make you more of a man; it erodes your vitality, strength, mood, and overall health. The suggestions above are no replacement for medical care and mental health treatment. Rather, they are effective methods of self-care that reduce stress, mitigate pain, increase self-confidence, and improve your overall physical and mental health.  

Even better, these services fit squarely inside your regular routine, between work and the gym, and alongside haircuts & deep-tissue massages. So, pencil in a few and start celebrating your health. You deserve it.


4 Health Hacks For Men’s Health Awareness Month

It’s a type of strength training that uses a special machine to measure the amount of force a person can generate. The machine can have a variable resistance, but it allows people to exercise at a constant speed, regardless of the level of resistance throughout the range of motion.

An example of isokinetic exercise would be using a stationary bike at a constant speed. Isokinetic training can also be seen in many common routines that include strength training with cables or machines to target any given muscle group.

It is typical to do isokinetic muscle contractions to rehabilitate injuries. Working on muscle strength around the injured area helps patients recover and expedites physical therapy.

## **Physical Conditions Requiring Isokinetic Exercise**

- Osteoarthritis
- Muscle tears & other injuries
- Post-surgery recovery
- Obesity
- Stroke recovery

## **History**

Isokinetic exercise has been recognized since the late 1950s when it was [introduced by Hettinger](https://isokinetics.net/index.php/2016-04-05-17-04-58/history-of-isokinetic-s#:~:text=Isokinetic%20movement%20has%20been%20available,as%20'accommodating%20resistance%20exercise'.). It was originally known as “accommodating resistance exercise.” It differed from other forms of motion by permitting maximum muscle contraction throughout a joint’s full range of motion.

However, it took a while for this concept to become a success. There were very few isokinetic machines to be found anywhere before the 1970s. It was also after that point when the machines being developed became more popular for exercising.

## **Benefits of Isokinetic Exercise**

- Leads to increased muscle strength, tone & endurance
- Minimal risk of injury since it requires controlled movements
- Expedites rehabilitation from physical injuries

## **Drawbacks of Isokinetic Exercise**

- Since the muscles do not overcome any inertia while doing repetitions, isokinetic exercises fail to provide a similar potential to build muscle.

## **Isokinetic Exercise vs Isotonic Exercise**

While isokinetic exercise focuses on maintaining a constant speed, isotonic exercise focuses on maintaining constant tension during the shortening and lengthening of a muscle. An example of an isotonic exercise is doing bicep curls or squats.

Isotonic exercises are much more prevalent while doing bodybuilding or powerlifting. On the other hand, isokinetic exercises are often seen when people do cardio.

## **Isokinetic Exercise vs Isometric Exercise**

Isometric exercises are focused on maintaining a constant length of a muscle (or a static contraction). The best-known example is a plank.

<YouTubePlayer embedId='T00U5lMWAWQ' />


What is Isokinetic Exercise?

You'd be hard-pressed to find a gym these days that doesn't offer its own spin class. If you're thinking about trying it out for yourself, though, there are some [things you should know](http://www.teenvogue.com/story/what-to-know-before-your-first-spin-class) before your first class!

### Come Prepared <LeftImage width={400} height={400} alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/kHo7ZZlLQGu3r1jrg5lJ' />

Your first spin class generally isn't something you want to show up for without having any idea of what to expect. And while you don't _need_ any special equipment to partake in a spin class (aside from the spinning bike itself, which your gym will provide), it's not a bad idea to bring a large bottle of water and a sweat towel. Furthermore, check with your gym to see if they offer spin shoes to rent; if not, make sure the bikes at your gym have straps for securing your tennis shoes.

### Sign Up in Advance

Spin classes are very popular, and many gyms will require you to sign up for your sessions in advance. Otherwise, you may not be able to participate if there aren't enough bikes available. If a class is full when you try to sign up, consider calling back the day before or the day of the class; a last-minute cancellation could give you the opportunity to join!

## Be Ready to Sweat!<LeftImage width={400} height={400} alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/cTC4L50RzuvBO2LlRN1O' />

Spinning is a tough workout, and most classes will last for 45 minutes or more. Your instructor's job will be to push you to your limits, but it's important for you to know your limits. Remember that you can always spin at your own pace if you feel you're overexerting yourself. Still, you should walk out of your spin class sweaty and with sore legs!

By keeping these tips in mind as you prepare to try your first spin class, you'll be better prepared. And who knows? Spinning may even become a part of your regular workout routine!


What to Expect From Your First Spin Class


If you’re like most of the country, you’re still digging out from March’s late winter wallop. With four nor’easters back-to-back-to-back, many parts of the country dealt with a foot plus of snow with each storm as well as power outages, high winds, downed power lines, and other dangers.

You probably haven’t been able to get to the gym regularly this month, which is understandable. Still, cabin fever has taken over, and you’re itching for some exercise. What can you do? Just try the following activities!

<CenteredImage alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/aYfqrPJcT4eKURnZgM3E'/>


Source: Linedphoto / Unsplash

**1\. Walk/Jog**

If the sidewalks are adequately shoveled or plowed in your neighborhood, then feel free to go for a frosty walk or jog. It’s recommended you don’t do this before sunrise or after sundown, because without sunlight, ice can form on hard surfaces. Sometimes you don’t see it until it’s too late and you slip and severely injure yourself. Be careful out there.

<CenteredImage alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/i9FVS7CQQzGPFUWmGb9Z' />

Source: GMB Monkey / Unsplash

**2\. Do Indoor Yoga**

If it’s too risky to go outdoors because your street is plagued with down powerlines or there’s simply too much snow and ice, then get your sweat on indoors. You can always recreate your yoga class at home. There are plenty of YouTube yoga videos you can follow along with, like this one for beginners from Julie Martin.

<CenteredImage alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/LzEz8JP7R7ylXL0EZ4TO'/>

Source: Cyril Saulnier / Unsplash

**3\. Lift Some Weights**

If you own a few sets of weights, you can lift these to get some strength training in when you can’t get to the gym (or if your gym is closed after a snowstorm). What do you do if you leave your weightlifting to the gym? There are plenty of common household items you can incorporate as a makeshift set of weights, including:

- A full laundry detergent bottle
- A gallon milk or water jug
- A bag of potatoes
- A full bag of uncooked rice
- A bag of pet food
- A large unused, sealed ketchup bottle
- Bean or soup cans

Now, you want to go slowly if you use these items, as some of them can come uncapped or rip open, like a bag of potatoes, rice, or pet food. In a pinch, though, they work.

<CenteredImage alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/qGwkHWrTB2odGab7EAcQ'/>

Source: congerdesign / Pixabay

**4\. Shovel**

There’s a lot of snow out there, so get rid of it by shoveling. Many weather experts have warned that this March’s nor’easter snow has been heart attack snow. Since it’s so heavy, those who are older or have preexisting health conditions may be at risk of serious injury, so take breaks and listen to your body while shoveling.

_Header Image Source:_ _Matthew Henry / Burst_


How to Stay Active When There’s Too Much Snow


For several years, high-intensity interval training, widely referred to as HIIT, has been the workout of choice used by fitness professionals who want to help their clients burn fat and get lean. But could there be a lower-impact alternative that offers similar results? Enter LIIT, or low-intensity interval training— a newbie on the fitness scene that delivers some pretty exciting benefits…

## HIIT vs. LIIT: What's the Difference

As opposed to steady state workouts like going for a long run or swim, these workouts involve higher and lower intensity exercise intervals. HIIT, for example, tends to consist of 20 to 90 seconds of max effort to increase the heart rate. The idea is for the client to give it all they've got, which amps up oxygen intake and results in a greater calorie burn. This might look like 45-seconds of all-out sprinting prior to a one minute lower-effort run.

In comparison, LIIT is very similar, but the higher-intensity bursts are shorter and the subsequent slower-paced recovery time is longer. Certified strength training specialist, Jamie Logie, gives the example of 90 seconds of jogging on a treadmill and then a three to five-minute walk before picking up the intensity again.

<LeftImage width={400} height={400} caption='by Clem Onojeghuo on Unsplash' 
captionLink='https://unsplash.com/photos/n6gnCa77Urc' alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/9CdtkNz3SCGw77Hh0mDx' />


## Benefits of LIIT

While HIIT might be popular with some, LIIT can work for everyone. Here are some of the reasons you might suggest this type of workout for your fitness clients:

- It burns fat. LIIT may be lower-intensity, but it still torches calories. Research has shown that when comparing HIIT and LIIT groups, long-term weight loss outcomes are similar. LIIT is just as effective as HIIT— it all depends on the time allotted for the workout.
- It's sustainable. San Diego-based Certified strength and conditioning specialist and sports nutritionist, Sohee Lee, argues that the max effort approach to HIIT can lead to injuries and burnout. LIIT offer similar results without making your clients resent working out.
- It's great post-injury. Thanks to the longer built-in recovery period and less-intense effort, LIIT makes a great reset workout for clients who are recovering from injuries.
- It's beginner-friendly. The vigorous intensity of HIIT can be intimidating and overwhelming for newcomers. LIIT offers a challenging yet doable workout for those looking to build confidence and endurance.

<LeftImage width={400} height={400} caption='by Autumn Goodman on Unsplash' alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/LoX1tWCjRGGV2HBBjral' />

If you're interested in delivering a great workout to your clients, without them having to do the whole give-everything-they’ve-got maximum-capacity effort, LIIT may be just the thing to try. Talk to some of your clients to see if LIIT is a good choice for their regimen.

 

Photo by Alora Griffiths on Unsplash


Out with HIIT, In with LIIT

We recently interviewed [Brian Kretsch](https://sasukepedia.fandom.com/wiki/Brian_Kretsch), trainer and manager at [Traverse Fitness](https://www.traversefit.com/), a Ninja Warrior gym in Richmond, California. You’ll find the same daunting (and iconic) obstacles inside Traverse that you’d find on the [American Ninja Warrior TV show](https://www.nbc.com/american-ninja-warrior), from the Warped Wall to the Salmon Ladder. Brian knows them all very well. He is one of only two ninjas to compete in every season of American Ninja Warrior, and he has trained individuals for several years.  

We talked with Brian about the benefits of Ninja training, how the sport has evolved, the challenges of running a Ninja Warrior gym and Traverse's plans for the future. 

 

## The Interview: 

### **Q: What is your background and how did you get involved in Traverse?** 

**A**: I've competed on every season of American Ninja Warrior. I helped build the first backyard ninja course 12 years ago in Santa Cruz, California, and I've been teaching people and building obstacles ever since. 

Traverse was actually started by a couple of other ninjas, Troy Helming and Sean Bryan. They originally just wanted help building some epic obstacles, like the [Mega Wall](https://www.americanninjawarriornation.com/2019/5/21/18250393/american-ninja-warrior-season-11-new-mega-wall-rules-three-attempts) and [Super Salmon Ladder](https://www.americanninjawarriornation.com/2018/1/19/16910474/american-ninja-warrior-luis-moco-super-salmon-ladder). Before long, it transformed into this business. 

 

### **Q: Ninja Warrior Training is more than just running obstacle courses, right?**  

**A**: Ninja Warrior training has evolved into its own specialized form of training, which draws on a lot of disciplines. If you have a background in gymnastics, calisthenics or rock climbing, you're going to do well in the sport of Ninja. But you still need the specialized training. The obstacles are harder and more technical now than when I started 13 years ago. You really can't perform well on the show without practicing on real obstacles. 

 

### **Q: So, Ninja has grown as a competitive sport?** 

**A**: There are a ton of gyms all across the country with a number of leagues popping up. We actually just started a [Bay Area Ninja League](https://www.sqvadron.com/league) for kids with a couple of other gyms. Our goal is to expand that to include more gyms and make it for adults as well as kids. We really want to turn Ninja into a major sport in the Bay Area. 

 

### **Q: What are the benefits of Ninja training?** 

**A**: There are the functional fitness benefits, of course, but overcoming these obstacles can benefit you emotionally and mentally as well. There are a lot of obstacles here that are super difficult, and it may take you a month to get through them. But with persistence—slowly building up strength and perfecting the technique—you overcome them. That can be translated into many different aspects in life. 

 

### **Q: What’s your favorite part of** **teaching?** 

**A**: When someone says, “Oh, I'll never be able to do that,” and I just say, “Well, not with that attitude,” and then help them to progress. And they do! Every time I've heard someone say that they can't do something, they always end up being able to do it. That opens up a world of new obstacles and new possibilities for them. 

 

### **Q: What’s your favorite obstacle to teach?** 

**A**: I really like teaching the Warped Wall because it's one that you can get people to conquer in their first lesson. It’s great when they walk into the gym unable to do it and end up crushing that obstacle in a single day. Again, that's really what this sport is about: Overcoming obstacles. 

 

### **Q: What are some of the obstacles of running a Ninja Warrior gym?** 

**A**: When we first started the business, we were using a different software for processing transactions. It was very clunky in that you had to click around a bunch of different places to do different things. I looked around for another that was more user-friendly for both my staff and customers, and I landed on Vagaro. It has been a great experience. I'm able to handle everything without any other programs or software. 

 

### **Q: What are the most useful tools on the Vagaro platform for you?**  

**A**: Vagaro encompasses everything that we need—especially [forms](/pro/forms). We use the forms feature for our waivers, which ensure that the business is covered in case of any liability. They're also great to use for potential incident reports, which we can fill out and attach to a customer’s account for future reference. 

 

### **Q: Now that you’ve got everything you need, what’s next for Traverse?**  

**A**: Our goal is to expand Traverse Fitness by opening more gyms across the West Coast and the country. I think Vagaro will really help us in that regard, because we can just use the same classes, the same templates in those other facilities as they open. 

<YouTubePlayer embedId='fRu78yrpcIU' />


Ninja Warrior Training: A Q&A With Brian Kretsch of Traverse Fitness


<LeftImage width={400} height={400} alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/rtGGVyibQzGTp0SbWaeG' />
Hot yoga is an effective way to stretch, tone, release stress, and detoxify the body. The high-heat and humidity environment has a positive effect on your skin. The temperature in a hot yoga room can rise upwards of 105 degrees Fahrenheit and ad you begin exercising, it will feel hotter. If you can power through the heat, you can experience the numerous effects of hot yoga on the skin.

## **Benefits of Hot Yoga**

As your body temperature rises, you’ll likely begin to sweat. Located in the dermis layer of skin, sweat is the body’s way of helping to maintain its temperature. Sweat helps to flush out the clogged pores responsible for breakouts. Sweat also helps to remove harmful toxins from the pollutants in the air.

Another way hot yoga benefits the skin is through increased circulation. As heat boosts blood flow throughout the body, the blood is better equipped to carry essential nutrients and oxygen to the skin’s surface. This process gives the skin a healthy glow. The added moisture in the air also creates a steam-like effect, which helps to cleanse the skin from the inside out. Loosened pores allow the release of bacteria, which reduces breakouts.

<LeftImage width={400} height={400} alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/vUiKcV6RVCbngWFYC7A3' />

## **Staying Safe During Hot Yoga**

Of course, hot yoga can have some negative effects if you don’t take the proper precautions. You’ll want to take a quick shower before your hot yoga class to remove any oils or lotions from your skin. If left on your skin, oils and lotions can prevent the skin from releasing sweat properly by blocking your pores. You’ll also want to invest in an absorbent yoga towel so that you can wipe off the excess sweat. As you’ll be losing plenty of water as you sweat, you’ll need to replace it by drinking plenty of water.


Hot Yoga and Your Skin


It’s finally happening. You’re ready to join a gym. Awesome! But, before making any decisions, you should think about what your fitness goals are and what matters most to you in a gym, because you have more options than you probably realize. 

Some gyms specialize in specific workout types, while others cater to specific demographics. Some focus on 1:1 training while others favor group classes and a community dynamic. For a bit more money, some offer state-of-the-art equipment and luxurious amenities. 

Don’t worry—we’ll help you make the right choice and ensure that the membership card hanging off your keychain becomes more than just an accessory in a few months. 

Without further ado, here are the 6 different kinds of gyms. 

 

## **I. The Big Box Gym** 

<LeftImage width={300} height={300} caption='by ORION Productions at Envato' alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/dRJxYAJTcGaltznE0l3E' />

Corporate gym chains, or [big box gyms](https://www.verywellfit.com/best-gym-memberships-4780237), are the most common of the entries on this list. In fact, they are probably what most people think of when they think of gyms. 

Big box gyms are good options for people because they are spacious and offer a bit of everything. You’ll find a wide selection of free weights, an area devoted entirely to cardio and machines, an array of group fitness classes, and, usually, personal training services. Secondary amenities like saunas, tanning beds, hydromassage beds and swimming pools are also common depending on which gym chain you choose. 

 

Big box gyms typically fall into three broad categories based on price, size, and amenities: 

- **Low Cost**: These are for the budget-conscious gym goer. Low-cost gym memberships cost anywhere from $10–$30 per month and cover the basics like weights and machines. There likely won’t be space for fitness classes or swimming pools, but hydromassage stations, tanning beds and similar services are common. There are many locations, so these are good options for people who may travel a lot. 
- **Middle Cost**: Memberships in this tier can run between $40–$80 per month. These offer a bigger selection of free weights and machines, as well as racquetball, tennis and basketball courts. You’ll also have a dedicated space for group classes, including HIIT (more on that below), bootcamp, spin, cardio boxing and kickboxing**.** Personal training is usually offered, depending on your membership tier. 
- **High Cost**: While memberships in this category run as high as $250 per month, these are truly fitness sanctuaries. Sanctuary-level means tons of state-of-the-art equipment, top-notch personal training, fitness classes galore, and spa-level massage & sauna facilities. Oh, and snack, juice & smoothie bars (yes, smoothie bars).  

Check out RunRepeat’s [breakdown of gym membership prices.](https://runrepeat.com/gym-membership-cost) 

 

## **II. The HIIT Gym** 

<LeftImage width={300} height={300} caption='by Avanti Photo at Envato' alt='Woman with resistance band in HIIT class' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/4r8fg6nBTLWbHulDKGYQ' />


HIIT stands for [High Intensity Interval Training](https://www.self.com/story/what-is-high-intensity-interval-training-benefits), an approach to fitness that combines short bursts of intense exercise with periods of rest or lower-intensity exercise. HIIT workouts are famous for burning fat and calories in a short amount of time. The “afterburn” effect, or, increased [resting energy expenditure](https://www.acefitness.org/resources/pros/expert-articles/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc/), is also common. 

HIIT gyms vary in size and feature a range of equipment from stationary bikes, treadmills & rowing machines to dumbbells, kettlebells, TRX ropes, power bags, power loop bands and training ropes. 

HIIT classes are run by certified instructors and typically last anywhere from 30–60 minutes. Classes may target specific muscle groups or your whole body, with some focused entirely on bodyweight exercises, and will cost you between $10–$35 on average (more for non-member drop-ins). 

If an efficient, preplanned workout that improves cardio, burns fat and tones your body sounds good, then a membership at a HIIT gym is a worthwhile investment. 

 

## **III. The CrossFit Gym** 

<LeftImage width={300} height={300} caption='by oneinchpunchphotos at Envato' 
captionLink='https://elements.envato.com/user/oneinchpunchphotos/photos ' alt='CrossFit athletes working out in CrossFit gym' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/PgN8R8WzSeONK1Hco2mg' />


Also called “boxes,” CrossFit gyms have the look of a hangar or industrial warehouse. CrossFit is a form of HIIT that focuses on functional movements—squatting, pulling, pushing—performed at a high intensity. It incorporates equipment and movements from a variety of disciplines, including weightlifting, gymnastics, calisthenics, plyometrics and running. 

CrossFit classes are run by credentialed coaches, typically last an hour and favor constant variation. In fact, there is always a different "workout of the day" (WOD) that all members complete. These can be found on the [CrossFit website](https://www.crossfit.com/workout?_ga=2.36085539.2052349599.1654888631-1267690366.1654888631). 

 

_WOD_. That’s a funny-sounding word, isn’t it? CrossFit has a whole lexicon of unique terms, including: 

- **EMOM**: Every Minute on the Minute 
- **AMRAP**: As Many Reps as Possible 
- **METCON:** Metabolic Conditioning
- **Ladder**: Exercise series where the number of reps is increased by 1 each time they are performed 
- [**Zone Diet**](https://www.boxrox.com/zone-diet/): Diet based on macronutrients. Endorsed by CrossFit. 
- **Hero WOD**: Difficult workouts named after first responders who have died in the line of duty. 

With its own vocabulary and diet, CrossFit is considered a lifestyle by those who practice it, and the community is close. Maybe that’s what you’re looking for. Maybe you’d like to make your future CrossFit fam proud at an official [competition](https://games.crossfit.com/article/2022-crossfit-games-season-overview/open) one day. If you don’t mind paying a bit more ($125+/month on average), you can make it happen at a CrossFit gym [near you](https://www.vagaro.com). 

 

## **IV. The Power Lifting Gym** 

<LeftImage width={300} height={300} caption='by Nomadsoul1 at Envato' 
captionLink='https://unsplash.com/photos/CQfNt66ttZM?utm_source=unsplash&utm_medium=referral&utm_content=creditShareLink ' alt='Powerlifter doing snatches in powerlifting gym' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/tuRG0qLXSBWSpwzqutpl' />


Perfectly calibrated, iron plates. A thin layer of chalk dust in the air. A sea of determined men & women, clad in weight belts and hand wraps, powering through clean-and-jerks, snatches, deadlifts and squats. This is where serious weightlifters go for their strength training. 

Many patrons train for bodybuilding or powerlifting competitions, while others simply go in pursuit of their next personal record (PR). If that sounds somewhat intimidating, don’t worry—the vibe in these gyms is generally one of camaraderie and support. People genuinely want to see each other succeed and are usually always willing to lend a spot or offer a piece of weightlifting advice. 

More good news is that with the ample equipment available, you won’t find yourself skulking around an overcrowded gym waiting for a barbell rack or bench-press station. Doesn’t that, alone, make the [higher price point](https://powerliftingtechnique.com/powerlifting-cost/) ($100+/month) worthwhile? 

 

## **V. The Boutique Gym** 

<LeftImage width={300} height={300} caption='by @mjbjerrel at 20Twenty' 
captionLink='https://www.twenty20.com/mjbjerre/photos ' alt='Woman doing snatches At boutique gym' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/WpLlCNqqTwum489Ospzb' />


Sometimes referred to as fitness studios, boutique gyms have the same type of equipment as their big-box counterparts but are smaller. They typically offer personal training, as well as small group yoga, Pilates, spin/cycling, dance, HIIT, or bootcamp-style classes. Added services sometimes include nutrition consultation, massage, and other wellness offerings. 

The common thread running through all boutique gyms is the tight community you’ll find. While they’re pricier than their big-box counterparts, the tradeoff comes with individualized attention and a supportive environment. [Women-Only Gyms](././womens-only-gyms), for example, provide a fitness environment for women who aren’t comfortable with going to a traditional gym. 

If you like smaller classes, individual attention, can’t wait to see your workout buddies and are willing to [pay a bit more](https://stronghomegym.com/average-gym-membership-costs/) for all of it then the boutique gym is worth a look. 

 

## **VI. The Personal Trainer Gym** 

<LeftImage width={300} height={300} caption='by s\_kawee at Envato' 
captionLink='https://elements.envato.com/user/s_kawee/photos ' alt='Fit woman working with male personal trainer' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/OVyL7F8S2abQ84GCdFMu' />

There are [many benefits](https://trustyspotter.com/blog/personal-trainers-worth-it/) to working out with personal trainers. These treasure troves of knowledge teach immaculate exercise form and healthy lifestyle habits. They hold you accountable when you need it and provide your loudest cheering section on those really tough days. 

A personal training gym is essentially a studio where you sign up to work with one of these great folks. Sometimes they own it; sometimes they rent it. In any case, you’ll find pretty much everything you need, including free weights, machines, cardio equipment and specialty training gear—and your trainer will teach you how to use all of it. 

According to [UpJourney](https://upjourney.com/how-much-do-personal-trainers-cost), quality personal trainers can cost $70–$100 per hour depending on where you live. If you’re serious about getting fit and making a major lifestyle change but just don’t know how to get started, then a good personal trainer is worth every penny. 

**\----** 

There you have it. If you know what you’re doing and want a bit of everything at a reasonable price, a big box gym may tick your biggest boxes. HIIT and CrossFit gyms cater to those specific (highly effective) exercise modalities. Power lifting gyms are for those with powerful aspirations. Boutique gyms offer small class sizes and a close community. Personal trainers are the knowledgeable Sherpa guides for your fitness journey. 

Now that you know what you want, you’re sure to find it in your area on the [Vagaro Marketplace](https://www.vagaro.com). So, fill your water bottle, charge those headphones, make sure the lighting is right for that day-one gym selfie... 

and good luck!


There Are 6 Different Gym Types: Learn Which is Right for You


<LeftImage width={300} height={300} alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/qDlyOv1UQzaGP1WuCv2A' />

One of the latest and most popular types of pants, joggers are all the rage in this age. Defined as sweat pants with a tapered leg, joggers are a comfortable and trendy option for both men and women. Are you a woman who loves joggers, but need a bit of help finding the perfect shoes to go with them? The following is an overview of the top three types of shoes to wear with joggers for women.

**Wedge Sneakers**

First and foremost, [wedge sneakers](http://www.chictopia.com/Topshop-Joggers-Pants/info) are a cute and fun way to dress up and be comfortable. One of the best options for women who wear joggers, wedge sneakers give you the luxury of a heel fused with the comfort of a tennis shoe.

**Oxford Flats**

Next, Oxford flats are also a cute and comfortable way to dress up. Easy on the feet and nice on the eyes, Oxford flats have made a comeback in recent years. Great for pairing with a number of outfits, these shoes look great with joggers because they are understated yet trendy enough to pair with a jogger.

<LeftImage width={300} height={300} alt='' src='https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/dYOqvk0WQ7SQp3a2mGd6' />

 

 

 

http://aelida.com/fashion/ways-to-wear-jogger-pants-for-your-everyday-looks/

**Booties**

Lastly, booties are one of the best kind of shoes to wear with joggers. Sporty yet elegant, booties give you a heel without having the dressiness of a pump or stiletto.

Keywords: Joggers, Wedge Sneakers, Shoes to Wear with Joggers

Overall, jogger pants can be paired with an array of shoe types. Just be sure to take some chances and show off your unique style.


Top 3 Shoes for Women who Wear Joggers

With the pandemic easing and more people venturing out, many are looking for gyms and fitness centers to reclaim an active lifestyle. If you’re one of these people, you’ve probably noticed that you have options—a lot of them. 

It can be hard to sort through the variety of gyms, fitness classes, and personal trainers available, especially if you live in an urban area. If you’re a woman, you have yet another layer of choices. Do you opt for a women’s gym, or a coed gym? 

Far from the leotards and headbands of 80s aerobics, modern women’s gyms boast a range of fitness programs including cardio, strength training (often in the form of circuit training), classes, and sometimes even childcare during workouts.  

The one thing you won’t find at a women’s gym? Men. 

But is there really any advantage to joining a women-only gym? Which is the best gym for women? The answer depends on what you want in a workout space.  

## Why (Some) People Love Women’s Gyms 

Though not as popular as they were in the early 2000s, women’s gyms still enjoy a dedicated base of customers. Some draw new clients even without much marketing, relying on word-of-mouth and Google searches to bring new faces through the door.  

One of the biggest reasons a woman might select a women-only gym is to avoid self-consciousness. Those with little-to-no gym experience or limited physical endurance might fear judgment from fit, athletic men who work out regularly. There’s even a name for this: _gymtimidation_. And while it isn’t exclusive to women, [far more women than men experience it.](https://www.dailymail.co.uk/femail/article-2532736/Destined-remain-fat-We-avoid-working-blighted-Gymtimidation-study-reveals.html?ITO=1490&ns_mchannel=rss&ns_campaign=1490) 

In fact, some gym-goers experience gymtimidation with any large group, period. This may be one of the reasons for the popularity of women’s gyms, since they tend to be smaller and more intimate than coed workout centers. 

Some women turn to women’s gyms because of experiences at coed gyms that made them feel unwelcome in stereotypically “male” spaces, like the bench press or deadlift station. They may have faced subtle pressure to free up the equipment for men, felt intensely observed when they wandered into an area with all men, or had a condescending male personal trainer. Still other women may be prohibited from working out alongside men due to religious beliefs. 

The U.S. isn’t the only place that has turned to women’s gyms to solve these issues. Brands like Total Fitness (UK), Women’s Fitness Clubs of Canada, and Fernwood Women’s Health Club (Australia) cater specifically to women as well. 

## Sexual Harassment at the Gym 

Unfortunately, there are also more unsettling reasons why women opt out of coed fitness centers. It’s all too easy to find personal stories and worrying statistics highlighting the problem of sexual harassment in these spaces. Although anyone can be a perpetrator or target of this harassment, [statistics skew heavily toward men harassing women](https://www.womenshealthmag.com/uk/health/mental-health/a30512382/sexual-harassment-in-gyms/)).  

ExerciseBike.net [released poll results in 2019](https://www.exercisebike.net/sexual-harassment-gym/) revealing that nearly 1 in 5 women had experienced sexual harassment while working out. [Another survey](https://www.fitrated.com/resources/uncomfortable-at-the-gym/) by FitRated found that a whopping 70 percent of women reported "uncomfortable" interactions at the gym, and many of them changed their workout routines to avoid the men responsible. Even non-threatening interactions can become bothersome when women feel that the men around them are using the gym as a space to get dates. 

## The Rise and Fall of the Women’s Gym

<BlogImageRight src="https://us-west-2.graphassets.com/AalLHDRueT6SDLkGLppQVz/HO1zxNlQ9uEkcfDDTley"  />
Despite the perceived benefits for many clients, women’s gyms are not without controversy. Their popularity reached its zenith in the early 2000s but has deflated in recent years, due to a variety of factors. 

For one thing, the entire concept of women’s fitness has evolved. Once about losing weight and slimming down, women’s workouts have become increasingly focused on body acceptance, health, and strength. These changing attitudes make it harder for women’s gyms to leverage what used to be their biggest value proposition: to make you thin. 

Their fall in popularity was most visible through big brand names like Curves. Once it seemed there was a Curves on every street corner; these days you may be wondering, “Do Curves gyms still exist?” The brand established over [7,800 locations](http://www.unhappyfranchisee.com/curves-franchise-failures/)) by 2005. But this number shrank to 367 by 2019. Other heavy-hitting franchises met the same fate. Some have rolled their women’s club memberships into membership packages that also include coed centers, in order to keep them lucrative. This was the case for [Lucille Roberts in 2017](https://www.clubindustry.com/news/town-sports-international-to-acquire-lucille-roberts-health-club-business) and [Spa Lady in 2019](https://gymvmt.com/world-health-and-spa-lady-become-gymvmt-and-her-gymvmt-in-move-to-re-energize-alberta-fitness-experience/). 

## Do Women’s Gyms Discriminate? 

Awareness of inclusion and human rights has also colored public view of women-only fitness clubs. The Connecticut Supreme Court [recently ruled](https://www.nbcconnecticut.com/news/local/connecticut-supreme-court-rules-women-only-gym-areas-violate-state-discrimination-law/2700615/) that women-only workout zones inside coed gyms violate anti-discrimination laws. Other states including Alaska, Colorado, Hawaii, Illinois, Massachusetts, New Jersey, Tennessee and Wisconsin have exempted gyms from anti-discrimination regulations, just as restrooms and locker rooms are exempt. 

The court cases highlight complicated questions that women’s gyms will have to navigate moving forward. Some believe that women-only workout zones amount to the segregation of men. Advocacy groups worry that these spaces might exclude certain demographics within the LGBT community. For example, what if a woman’s gym barred a transgender woman from attending because of other clients’ discomfort? What if customers at a women’s gym demanded that lesbians be excluded lest they sexually objectify other women? 

Many gym owners are just on the cusp of grappling with these issues. As is the case with any business, the ability of women’s gyms to adapt and evolve in an ever-changing world will determine their success moving forward. 

## Pros and Cons of Women-Only Gyms 

Given all this, is a women’s gym the right choice for you, or should you stick with a coed environment? Gym membership is a commitment, and will become a big component of your weekly routine, so weigh the pros and cons before deciding. 

## The Pros of Women’s Gyms 

- **Less gymtimidation.** Smaller spaces and women-only clientele make some women more comfortable working out. 
- **No male-female sexual harassment.** Single-gender workout spaces cut down on the likelihood of harassment. 
- **Programs just for women.** Fitness and nutrition classes, as well as workout routines, can focus on women and their specific physique, biology, and mental health. 
- **Networking.** These gyms can be fertile ground for networking with other women, since you all have fitness as a common starting ground. The nature of circuit training in particular, a popular model at many women’s gyms, nurtures opportunities to talk during workouts. 

- **More supportive of women’s lifestyles.** Some women-only gyms feature on-site childcare for busy moms. Some, like Vacek’s, offer key access so women who work and take care of families can come in at off hours as needed. 

## The Cons of Women’s Gyms 

- **Limited membership.** Any time you remove an entire category of members (i.e. men), you inherently limit the networking circle and the diversity of perspectives on fitness techniques and goals. Diversity will also be limited if members of the LGBT community don’t feel confident attending. 
- **Potentially limited workout offerings.** Some women’s gyms lack the type of machines and classes that are stereotypically cast as “male” resources. This varies by gym, but it’s an angle you should investigate if you’re used to the offerings at coed gyms. 
- **No male workout partners.** If you already have a male workout partner, like a significant other or good friend, they can’t come with you to the gym. 

## Find Your Best Fit 

There’s no right or wrong answer to the question of which gym experience is best for women. Some thrive at women’s fitness centers. Others love their local coed center. The important thing is to choose the gym that best fits your needs, concerns, and goals, while remembering that no business is 100 percent perfect all of the time.

fitness

4 Health Hacks For Men’s Health Awareness Month

What is Isokinetic Exercise?

What to Expect From Your First Spin Class

How to Stay Active When There’s Too Much Snow

Become an Insider