Crossroads Fitness Blog

Crossroads Fitness Blog

Group efforts offer training benefits

February 24, 2021

Most people are familiar with one-on-one fitness training sessions. These sessions are available at most health clubs and independent studios. But what’s changed might surprise you.

Crossroads Fitness Centers in Grand Junction is an industry leader in small group personal training. Although the concept seems to have only recently hit the market, we’ve been doing it for years.

So, why is this best kept secret so successful for reaching fitness goals?

Many people believe they can work out alone. Many can. For most of us, though, the reality is we won’t do it with success. Did you know an individual who exercises on their own has a 45 percent dropout rate within the first year. The second year it’s a 52 percent dropout rate. That leaves only a 3 percent rate for someone to succeed with an exercise plan.

  Small group training is successful for many reasons. The leader is a personal trainer with knowledge of anatomy, exercise science and nutrition. Because of their education and experience, you feel comfortable in their abilities to train you. Small group training also offers a cost-effective way to work out with a trainer. The trainer splits the cost of their time between a few people. Everyone benefits by sharing the cost.      

Another benefit of small group training is the variety. Each workout is carefully designed for Quick read more or view full article your group. Classes might include cardiovascular exercise, circuits, core work, interval training and weights.

You also might incorporate some fun and innovative exercise tools into your workouts. Many of these tools require proper technique and form to not only get the most benefit, but also reduce the risk of injury. Some of these tools include kettle bells, plyo boxes, slam balls and suspension training.

One of the most important benefits to achieving your fitness goals through small group training is structure. By having a class you attend two or three times every week with the same trainer and same people, you develop the workout habit. All you have to do is show up. That structure becomes part of not only your weekly schedule, but also your lifestyle.

The part I like best? The social aspect.

A small group training class can become a close-knit group of people all trying to achieve their individual goals. I’ve seen it over and over at Crossroads Fitness. People who start out exercising together don’t know each other. After a while, they become friends in and out of the club.

Some classes might include businesspeople exercising before work. Others classes might include moms with young children.  Other classes are a mix. Regardless, these people now have a support group that cares about them. And that’s one of the most beneficial aspects of small group training.   

Working out in a group yields more success than attempting to do it on your own. Give small group training a try and experience the benefits for yourself. You’ll be amazed to find a trainer and group of people who are there to cheer you on.

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Get a workout — no equipment required

April 21, 2020

Machines, weights and props can all help in a daily exercise routine. But with a little creativity, you can still enjoy a great workout without anything but you and a pair of good athletic shoes.

Given so many changes and temporary health club closures related to the coronavirus outbreak, it’s never been more important to maintain your efforts to stay healthy and fit. Here are a few ideas to help keep you on track to achieve your fitness goals, including body weight training, cardio workouts, online classes and fresh air exercise.

 Body weight training is just that – using your weight to provide resistance.  Body weight exercises improve strength, flexibility and balance. Many different types of body weight exercises can be performed to work all the major muscle groups.  

One of the best exercises for the chest is the pushup. This exercise uses almost every muscle in the body, but especially the chest muscles. Modify the traditional floor pushup by performing them on your knees or leaning from a counter. Complete a triceps dip with the aid of a stable chair or step by raising and lowering your body. For the thighs, try lunges. Lunges work a range of muscles and also improve core strength and flexibility.

Core exercises include the bicycle maneuver. This ab workout strengthens your internal and external obliques.  Like a traditional Quick read more or view full article crunch done on the floor, move your legs like you’re riding a bicycle. Try a plank, another quality core exercise. Using either on your hands or forearms, keep your body straight like a plank and hold this position for 30 seconds.  

With bodyweight exercises, keep your movements smooth and controlled. It’s important to use proper form and technique to get the most benefits while also avoiding injuries.   

Cardio exercises that get your heart pumping offer a great way to keep extra weight at bay. One of the simplest and most beneficial cardio exercises is brisk walking. Record your steps, distance and time.  Reaching for 10,000 steps a day in a week will make you successful in a 70,000-step goal.

For some inside cardio exercise, try jumping jacks. Shoot for 50 at a time and repeat.  If you need to modify, do step outs on each side instead of the jump. High-knee marches, taking the stairs and even dancing all offer great ways to get in some cardio exercise.  

Missing your group exercise classes?  Log on to the website at and join in on one of the many group classes listed there. Our giving and talented instructors also teach live classes on Facebook. These classes might help you keep a routine and see some familiar faces.

With warming spring weather, getting outdoors is particularly welcoming. A walk, hike, bike ride or even yardwork offer not only fresh air and sunshine, but also some calorie burning.

Now is the perfect time to use the excuse to exercise — not an excuse to miss out on exercise. Maintain a weekly routine and make it non-negotiable. Try some of these workout tips and embrace your new fitness routine.

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  • 2768 Compass Drive
  • Grand Junction, CO 81506
  • 970-242-8746
  • Fax: 970-241-4030
  • 225 N. 5th Street, Suite 18
  • Alpine Bank Building
  • 970-241-7800
  • Fax: 970-241-3532
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North: 970-242-8746
Downtown: 970-241-7800