How they cheat in fitness clubs: 22 tricks that can put you at risk of losing money and health

There are NO MEN in our fitness club! NO ONE TO BE SHY HERE! FILM ON THE WINDOWS – no one will see you! You don't have to play any role, but JUST BE YOURSELF. Fitness room, exercise equipment, sauna, manicure. Our clients look 10 YEARS YOUNGER!

My Fitness - a sports club for girls and women in Khovrino - is the best option near home for exercising and staying in shape.

A healthy lifestyle begins with proper nutrition and maintaining muscle tone. Age and level of physical fitness are not important. The main thing is the desire to change your life for the better. Start your journey to a healthy and beautiful body right now! Women's fitness studio "My Fitness" offers its clients a comfortable gym for women, as well as a wellness complex of programs, exercises and classes that can not only change their body shape for the better, but also consolidate the achieved results for many years.

Fitness programs are compiled by professional trainers and designed exclusively for women, taking into account the physiological and psychological characteristics of the body. In addition, you can use the services of a personal trainer and develop exercises and a training program exclusively for your personal parameters and preferences.

We are located 5 minutes from the Left Bank district - in the Khovrino area! Nearest metro stations:

m. River Station
m. Khovrino
m. Belomorskaya

Training in our fitness room is:

cozy atmosphere,

conscientious staff,

responsive trainers,
inexpensive prices!

Why do instructors take revenge?

1

It’s annoying when, after the first or second lesson, visitors think that they can do anything and don’t hire a personal trainer. If suddenly after this one of these people asks for advice, I avoid answering or say everything wrong.

Anatoly, professional trainer, candidate of masters in bench press, Samara

2

It’s annoying when a person considers you not a coach, but a servant and leaves behind equipment. We have to remove them, although this is not at all our responsibility. Such a person immediately ends up on the blacklist.

Alexey, corporate fitness club trainer, 5 years of experience

3

It's annoying when people are constantly distracted by their cell phones. It even happened that a person started talking and left the room completely.

Georgy, coach and manager of a club in the center of Moscow

4

It's annoying when visitors come dressed like they're going to a club. Because of this, they get a lot of injuries when the suspenders get caught on something.

Georgy, coach and manager of a club in the center of Moscow

5

It’s annoying when a client cancels a workout five minutes before it starts or five minutes after it starts.

Vyacheslav Volkovoy, “Planet Fitness” (St. Petersburg), 7 years of experience

6

Today it is fashionable to do fitness. People who come to the club to hang out and not work out are annoying. They disrupt the entire atmosphere in the room.

Alexander, trainer and engineer of the fitness center on the street. Pyatnitskaya (Moscow)

Harley Pasternak - scientist from Toronto

Perhaps the most successful specialist in this field. At least the list of stars he helps is impressive: it includes the names of Kim Kardashian, Lady Gaga, Megan Fox, Rihanna, Katy Perry and others. Pasternak received his education in physical education and nutrition at the University of Toronto in Canada and worked for a long time in the scientific field. And then he decided to change his life and began collaborating with Hollywood celebrities.

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The main concept of his work is training for only 25 minutes, but every day. And the instructor also advises, when working out with dumbbells, to load each arm alternately, and not both at once. And do not pause during sessions, because calories are burned only when the body performs at its maximum.

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One of the latest examples of his work is the uniform of the lead singer of the popular group Maroon 5, Adam Levine, whom Pasternak prepared to perform during the Super Bowl in America - the most popular sporting event in the world. Adam performed there without a T-shirt and had to look perfect.

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From sports to show business. Stars with the title of candidate master of sports

Home fitness trainers: top selection of the best

Jillian Michaels

Jillian Michaels is one of the most sought-after home trainers in the world today. It is with her programs that many begin to train at home. To date, Gillian has released about 25 DVDs and her collection of programs is regularly updated. Among this variety, you can find workouts for the whole body and workouts for individual problem areas, and some of her programs are even translated into Russian, for example, such popular videos as “Slim figure in 30 days” and “Flat stomach in 6 weeks” .

A complete list of Jillian Michaels programs in a convenient table
Which program to start with Jillian Michaels: 7 options
Jillian Michaels Workout Summary
Jillian Michaels training plan for the year

Sean T

Training with Shaun T usually begins after 6-10 months of training with Jillian Michaels, as his Focus T25 and Insanity will require sufficient experience and stamina. But he also has simple dance programs that are suitable for beginners. Basically, the trainer produces complex programs designed for 1-3 months. Shaun T collaborates with the Beachbody fitness corporation, with which he develops and produces his effective complexes. His Insanity program has become a huge hit in the home fitness industry.

Shaun T's Workout Review
Focus T25: lose weight in 25 minutes a day
Insanity: Ultra-Intense Cardio Workout

Janet Jenkins

Janet Jenkins (Hollywood Trainer) may well compete with Jillian Michaels in popularity among the Russian-speaking audience. Her video “Perfect Abs” has probably been tried by everyone who trains at home. The second most popular program was “Die in an Hour ,” where the trainer offers a very effective fat-burning load. Janet's positive manner of training has made her a favorite among audiences all over the world. Some of Janet Jenkins' old programs have even been translated into Russian.

Janet Jenkins Workout Review
Ideal abs and correction of hips and buttocks from Janet Jenkins
Die in an hour: cardio + strength training

Leslie Sanson

But if you're looking for low-impact, gentle workouts, check out walking miles with Leslie Sansone. Her programs are based on normal walking at a brisk pace, with distances measured in miles (1 mile is approximately 1.6 km). Accordingly, Leslie Sanson has programs ranging from 1 mile to 5 miles. Such training is suitable for beginners, older people, overweight people, and people recovering from injuries. Just start walking without leaving your home! In addition to the DVD, Leslie Sanson also has her own channel on YouTube, where a number of effective workouts are also presented.

Leslie Sansone Workout Review
5 1 mile workouts with Leslie Sansone

Bob Harper

Bob Harper gained worldwide popularity as a trainer on the American show The Biggest Loser, where he and Jillian Michaels helped people lose weight. Bob primarily offers intense workouts that focus on strength and cardio exercises using light dumbbells. Total Body Transformation has become Bob Harper's most popular program. This hour-long video for intermediate and advanced levels is ideal to alternate with cardio workouts by Shawn T or Jillian Michaels. But if you want to get a truly intense workout, then check out the Black Fire .

Bob Harper's Workout Review: Part 1
Bob Harper Workout Review: Part 2
Total Body Transformation: program review
Black Fire: Bob Harper's Intensive Program

Autumn Calabres

Autumn Calabres is another popular American trainer who collaborates with Beachbody. Autumn’s rise to the coaching Olympus was helped by the release of the 21 Day Fix , which became a real bestseller. Very diverse, affordable and ultra-effective, the program has virtually no drawbacks. In addition, Autumn has developed a unique nutrition system based on “containers”, which has become a good alternative to classic diets. Also pay attention to the new program Autumn Calabres - 80 Day Obsession , which is designed to work on problem areas of the legs and abdomen.

21 Day Fix by Autumn Calabres
80 Day Obsession by Autumn Calabres
Food system from Autumn Calabres by containers
All workouts Autumn Calabres

Keith Friedrich

You probably won't find a coach who offers more variety in programs than Keith Friedrich. Her library of video workouts includes complex and single programs, strength and cardio, for specific problem areas and for the entire body. Even if you only study with videos from Kate Friedrich, you will be provided with training for years to come. At the same time, Kate creates very diverse programs through the use of additional equipment. She has training with a fitball, and with an elastic band, and with a step platform, and with gliding. If you're choosing where to start with Kate Friedrich, try the ICE Series , which includes strength and cardio training.

ICE Series: a set of workouts for intermediate levels of training
Strong and Sweaty and Fit Tower: two complexes from Kate Friedrich
Low Impact Series: low impact series from Kate Friedrich
All workouts by Kate Friedrich

Denise Austin

Denise Austin became popular at the beginning of the 2000s, but even now her programs can be safely included in your fitness plan. Some of her videos are translated into Russian, which is a particularly attractive factor for many trainees. Basically, Denise Austin offers single workouts with a mixed load: cardio + strength exercises with light weights. All of them are designed for weight loss and getting rid of female problem areas. You can start with the Rapid Weight Loss , which includes two 20-minute sessions of cardio and strength.

Denise Austin Workout Review: Part 1
Denise Austin Workout Review: Part 2

Tony Horton

Tony Horton is rightfully considered the king of home strength training. P90X routine is a true classic for building a strong, lean body at home. He also has workouts for burning fat - 22 Minute Hard Corps , workouts for beginners - P90 , mixed loads for the whole body - P90X3 . All Tony Horton programs are comprehensive and designed for 1-3 months of training.

P90: Tony Horton's Program for Beginners
P90X: Strength Program at Home
P90X3: Tony Horton's 30-Minute Workout Challenge
All of Tony Horton's workouts

Billy Blanks

American athlete Billy Blanks created his own method of losing weight and burning fat - tai-bo . Tai Bo is based on elements from martial arts and elements from classical aerobics. Unlike traditional cardio, tai bo is gentle on the joints and musculoskeletal system. At the same time, in terms of effectiveness, Billy Blanks’ method is unrivaled; it is not for nothing that the tai-bo system has become in demand not only at home, but also within group training. Most of its programs are similar to each other, so you can try different videos.

12 video workouts with tai bo from Billy Blanks
All Billy Blanks workouts

Tracy Anderson

The Tracy Anderson Method is a one-of-a-kind workout that differs from our usual approach to exercise. Tracy suggests focusing on the deep, small muscles of the body, so her workouts are very special. But they work and give fantastic results! If you can't tighten up your problem areas, her super-popular Metamorphosis (which involves working on the body depending on your body type) will definitely suit you. However, Tracy will not excite or motivate you; her introverted style of conducting classes is not suitable for everyone.

Metamorphoses by Tracy Anderson: Hipcentric
Tracy Anderson Workout Plan for Beginners
All Tracy Anderson workouts

Eva Chodakowska

Ewa Chodakowska is a famous Polish trainer who has become famous far beyond the borders of Poland. Her weight loss video programs are very popular among our readers due to their high efficiency and quick results. Most of Eva Khodakovska's workouts are based on a combination of intense exercises and muscle-toning exercises with body weight. But she also has low-impact programs based on Pilates exercises. Eva's most popular videos are Skalpel , Bikini , Sukces and Secret Pilates .

All workouts of Eva Khodakovskaya in the table with description + lesson plan

Shalin Johnson

Shalin Johnson is another member of the Beachbody team. From her video library, you should pay attention to the Turbo Jam for beginners and Turbo Fire for intermediate ones. Shalin also has a very high-quality strength program, ChaLEAN Extreme . But one of her main fitness masterpieces was the low-impact PiYo , which combines elements of yoga and Pilates to tone the entire body and improve mobility.

Review of all programs by Shalene Johnson
ChaLEAN Extreme: strength program from Chalene Johnson
PiYo: a workout routine based on yoga and Pilates from Shalin Johnson

Leandro Carvalho

Leandro Carvalho became a super popular trainer thanks to the release of the Brazil Butt . This set of workouts for round buttocks has become a real hit. Leandro knows how to pump up your boom-boom and improve your female figure. The program includes effective exercises to strengthen the gluteal muscles, tighten the thighs and reduce fat deposits throughout the body. After some time, sequels from Leandro Carvalho were released: Brazil Butt Master Series and Brazil Butt Carnivale . And in 2022, Leandro developed a low-impact complex for beginners YouV2 , which instantly took the leading position among programs for beginners.

Brazil Butt Lift by Leandro Carvalho
Brazil Butt Lift Carnivale by Leandro Carvalho
YOUv2 for beginners by Leandro Carvalho

FitnessBlender

FitnessBlender is the most popular fitness channel on YouTube with over 800 different full body workouts. Trainers Kelly and Danielle offer a huge variety of videos: for the whole body and for specific problem areas, with dumbbells and with your own body weight, aerobic and strength, for beginners and advanced, short for 10-20 minutes and long for 60-90 minutes. In addition, the website fitnessblender.com has a convenient search for the desired workouts using filters. And you can start training using FitnessBlender videos with their comprehensive 5 Day Challenge .

5 Day Challenge from FitnessBlender: three ready-made complexes
14 FitnessBlender Cardio Workouts for Beginners Without Jumping
9 Total Body Strength Workouts with Dumbbells for the Whole Body from FitnessBlender
All selections from FitnessBlender

HASfit

HASfit is another great fitness channel on YouTube, also created by a husband-and-wife team of trainers. You won’t find such a variety of strength training at home as on the HASfit channel anywhere! Joshua and Claudia offer classic strength training for the whole body and for specific muscle groups (biceps, triceps, back, legs, chest, etc.), and the videos are equally suitable for both men and women. HASfit also has programs for older people, for stretching, interval and cardio training. Well, and most importantly, there is a convenient website with a ready-made schedule of classes for 30 and 90 days , as well as a free mobile application.

8 Low Impact Cardio Workouts from HASfit for Beginners
HASfit workouts: for older people and for injuries
Strength training from HASfit + 30-day calendar
All selections from HASfit

Duration and frequency of strength training

During strength training, micro-traumas to the muscles occur, and the body needs time to recover. Experts recommend that beginners avoid overly intense exercise and include strength training every other day, alternating it with rest days or cardio training. The same option is suitable for Full Body training. In Split programs, the muscle groups being worked alternate with each other on different days.

A workout is considered effective if its duration does not exceed 1 hour. Experts believe that this time is enough to work out the necessary muscles and start the fat burning process.

Tracy Anderson - former dancer

Tracy works with two pop music icons - Madonna and Jennifer Lopez. Largely thanks to a fitness blogger from Indiana, singers still give a head start to any young rising star. Anderson believes that any workout should have an element of dance.

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And this should not be surprising, because Tracy’s career began in this area. She dreamed of becoming a professional dancer and even worked in this role in New York, but in the first year she gained 20 kg and shifted her focus to losing weight. Anderson learned every aspect of the process and became a successful fitness trainer. Now she has gyms in New York, Los Angeles, London, Spain and the Hamptons - the American equivalent of our Barvikha. Tracy has created her own program that combines elements of dance with cardio, making classes not only productive, but also fun.

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2000 vs 2022: Jennifer Lopez proved again that she is in great shape

Features of women's training

Strength training for women has some features due to metabolism, the distribution of fat and muscle mass, the hormonal system, and the presence of the menstrual cycle.

The opinion that by training with heavy weights you can get a masculine figure is wrong. The female body produces tens of times less of the hormone testosterone, which is responsible for muscle growth, so women should not be afraid of strength training.

The most effective workout for losing weight is long-term aerobic exercise while keeping your heart rate (heart rate) level at the lower limit. Women are advised to avoid interval training.

The menstrual cycle also dictates its own rules. If your health allows, then training at the beginning of the cycle will be most effective. After the ovulation period, the female body begins to accumulate energy to bear offspring, and intensive training does not make sense.

Women are recommended to work on the upper muscles (back, biceps, triceps), high-repetition training of the legs and buttocks, a balanced diet with calorie counting and regular aerobic exercise.

Strength training in a group

This type of strength training is suitable for those who want to effectively work out all major or individual muscle groups in a short time. The duration of the classes does not exceed 40-50 minutes, the pace of the exercises is set by the instructor. The benefits of strength training in a group include team spirit and a competitive element as additional motivation for lazy athletes.

What is strength training for?

Strength training (anaerobic training) is a set of exercises aimed at developing and strengthening muscle mass, changing body shape and correcting figure flaws. Strength exercises allow you to build muscles, work out their silhouette, improving the appearance of your body.

Anaerobic exercises are performed with weights. Exercise equipment and free weights are used as weights - dumbbells, barbells, kettlebells, weights, elastic bands. The working weight is selected individually depending on the training plan and physical fitness of the athlete.

Strength training in combination with aerobic exercise allows you to change metabolic processes, helping to fight the “plateau” in weight loss and achieve effective weight loss with long-term results.

David Kirsch - former lawyer

His clients include Kate Hudson, Kate Upton, Liv Tyler and Heidi Klum. But, like the two previous trainers, David did not come to work in fitness right away. His youthful goal was to defend people legally, so he received an appropriate education and began a career as a lawyer. However, the ability to express thoughts cogently came in handy in other ways later. Many stars value him as a motivator and a person who can help them as quickly and productively as possible. Kirsch promises them to achieve results in just two weeks. And it works!

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The man still places the main emphasis on motivation, so on his Instagram page you can find many publications with positive instructions, without which, according to Kirsch, it is impossible to achieve success. Psychology is everything to us.

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