Having worked for almost a nearly in the healthcare system, Heather Chilcot knows the importance of taking care of your body. Which is why after months of research she opened Core Cycle Studios in Lutherville-Timonium to share the gift of health through fitness classes. We talked to Chilcot about her inspiration, benefits of cycling, and her favorite fitness trends.

What is Core Cycle Studios and where did you get your inspiration?
It’s a boutique fitness studio in its simplest form. I would say right now we’re very lucky that we’re the only dedicated cycle, barre, yoga, and HIIT studio in the area. As far as inspiration, I just love fitness and the feeling of working out. Being a mom and a role model, I wanted to create that healthy balance where you can be a business woman and you can also live this very healthy balanced lifestyle. I wanted to not just focus on how many times you work out a day, but also on nutrition, good relationships, and building a beautiful community.

What are the benefits of Core Cycle Studios?
The benefits of cycling are that it’s low impact and it’s an extremely high calorie burn. It also definitely increases your overall endurance. I used to run and do all of those different aerobic step and body classes. But, over time, those types of activities are just challenging on your joints. Another benefit I think is the ability to detach and unplug, which makes it more of spiritual process than a workout.

What are some tips for people just starting out their fitness journey?
People get overwhelmed with what you could or should look like. My suggestion is to just start moving. Find a buddy. If you find a buddy and you just start out to walking and getting some fresh air, that’s great. You will want to be creative in what you do and keep trying new things so that you don’t get bored. And then make sure to also track your progress. If we’re not tracking that progress, then it can very easily derail us from our goals.

How is a Core Cycle Studio class different from your typical cycling class at other studios?
We are all different shapes, sizes, genders, and ages. We try our best to customize our workouts for each person to track their performance and assist them in hitting their goals. There is an energy in our studio and you can feel it no matter what class you are taking.

What would you tell someone who is hesitant about taking a Core Cycle Studios class?
Every one of our classes is designed by incredible instructors to allow for modifications, changes, and enhancements, so whether you’re looking for something with less intensity or with more intensity, we can help you feel comfortable.

What is your favorite fitness trend currently?
I love interval training. I think we are seeing a rise in classes that focus on that style of training. It doesn’t plateau the body, and there is a lot of variety in it so you won’t get bored.

If you weren’t a fitness instructor what would you be?
I’ve always wanted to be a teacher. If I wasn’t doing that, I think I would find ways to give back to the community.

Over the past few years, I’ve been practicing yoga. Sure, it’s been a thrill seeing my body change and challenging myself into more intricate postures, but never would I imagine pulling off acro-yoga. Aside from the idea of acrobatics meshed with yoga seeming beyond my reach, I was slightly intimidated by the idea of doing a more intimate practice with a group of people I did not know.

I entered AsanaRoots and was immediately greeted by the instructors. The small studio space was brightly lit, and the artwork on the walls was mesmerizing. While my first impression was welcoming, my intimidation only grew as I began to stretch among others who were well more advanced than me and had already known each other well.

Yet, as the class went on, I become more comfortable and excited. I was lifted into the air, accomplishing physical challenges I never knew I was capable of, all the while being supported by a generous team. I left the the yoga class with an endorphin-induced high and a new-found sense of acro-accomplishment.

Afterwards, I sat down with my instructors Eric Sipes and Kelly Marburger to chat about the practice, its benefits, and why we should all step out of our comfort zone.

How did you discover acro-yoga and why did you choose to become an instructor?

Kelly Marburger: I started teaching because I was one of only a small handful of people in Baltimore who knew the practice, so I had to teach. I actually saw a circus performance here in Baltimore, and at the time a teacher who was working at Charm City Movement Arts was performing, and I thought it was so cool and that I had to try it out.

Eric Sipes: I was introduced to it by a guy I was slack-lining with, and he was like, “Hey, you do want to see something?” I was like, “Sure,” and he threw me upside down and I thought, “This is the best thing ever!” From there, I looked around in Baltimore for it, but I couldn’t find it anywhere. I finally found the Charm City Movement Arts, which is no longer in business. I met Kelly and the rest of our crew through Charm City Movement arts, got a yoga teacher certification from Baltimore Yoga Village, and then we all went to Mexico to get our acro-yoga international certifications.

Are there philosophies or principles that acro-yoga is built upon?

KM: Yoga is a little different as it’s very introspective. You can maybe explore relationships in it, but mostly you’re doing an individual practice whereas acro-yoga really expands the practice to make it more community-based, which I sometimes feel like yoga is lacking a little. I love being able to bring that because sometimes in our culture you’re expected to sit in a cubicle all day, not interacting with people, and then you go to a yoga class, and you’re doing something also introspective. It can be great, but this is a great way to bring it all together and be community-oriented.

What do participants want to take away from your class?

ES: Joy. If what you’re doing doesn’t feel good, you should do something else. And if it feels good, then you’re doing it right.

KM: I’d say fun. We want people to come into class and forget about the crazy day they had, have fun, be challenged, and enjoy themselves.

ES: By connecting through physical touch, we release neurotransmitters that make us feel good. And I think a lot of some the issues that people have: depression, anxiety, these things can actually be alleviated through the practice of acro and being in physical contact with people with good intentions.

As a partner-based practice, what would you tell people who are shy or who want to fly solo?

KM: Please come! We try to encourage people as much as we possibly can to come. We mix up the partners, it’s never like you’re going to get stuck in a group that’s not working well.

ES: It does push people out of their comfort zone sometimes. It’s really good to go out and do things that make you a little bit uncomfortable to grow as a person.

Why should someone come to AsanaRoots for acro-yoga?

KM: I’d say it’s just really freakin’ fun, while still challenging yourself.

ES: I think if you come in with an open mind, you will leave with a smile on your face.

Although we’ve had some delightful, sunny days, the reign of winter is still on the way. Most adults spend the colder months working inside and it’s been shown that these sedentary days can affect your posture and can contribute to pain and stiffness. “If you’re sitting for an extended period of time, your hip flexor muscles can actually shorten, creating aches and pains all over your body,” says Antoine Coleman.

Coleman co-founded Tissue Enhancements with Jessica White, a registered massage practitioner, in 2018 to help clients in Baltimore achieve pain management through a variety of holistic approaches. While they started with athletes, they quickly started treating all types of clients. “We see a lot of work becoming sedentary with limited movement, that is creating structure dysfunctions at a rapid rate,” said White. “We work to keep the body strong and stretching regularly is all part of that.”

If you aren’t adding stretches, even simple ones, to your daily routine, you could be sacrificing work you’ve done at the gym and setting yourself up for injury. We talked to Team Tissue Enhancements about ways to help ease pain and boost energy and here are a few of their favorite easy stretches you can do on your own.

Belly Breathing

Start any stretch session by grounding yourself with some abdominal engagement and what the team calls “belly breathing.” In a seated or standing position, inhale with your chest tall and ribs relaxed. On the inhale, let the air shoot past your nasal cavity and diaphragm until your stomach inflates. On the exhale, let your belly flatten and allow your shoulders to decompress. “For a deeper stretch, tighten your belly right under your navel to activate your transfer abdominal muscles—the deep ab muscles that assist in correct posture.”

Seated Spinal Twist
This stretch is easy to do at your desk chair. “This is helpful with maintaining good posture and muscle fatigue while in a prolonged seated position. It helps the entire upper body lengthen to provide circulation for decreased stiffness.” Inhale deeply. As you exhale, turn to your left. Reach your left hand to the back of your chair and place your right hand on the arm. Keep breathing and use your grip to twist yourself deeper with each exhale. Hold the twist for at least three breaths. As a bonus neck stretch, take your gaze from left to right in your twist. Slowly come back to facing forward and repeat on your right side.

Eagle Arms
“You can perform this stretch from a seated or standing position to decrease stress in your upper back and shoulders.” To start, reach your arms straight out in front of your body. Bend your left arm straight up from the elbow and bring your right arm underneath it. Wrap your right arm around the left until you are able to grasp your left forearm or palm with your right hand. Ideally, you’ll clasp your palms together. In this twisted position, lift your elbows toward the ceiling. Hold this position for at least three breaths then slowly release. Repeat on the other side. “For most people that sit, this stretch helps create space so proper muscles can function properly.”

Leg Swing Stretch
While standing, hold on to the wall with your palms flat. Swing your left leg across the body with the toes dorsiflexed going across the body and toes pointed outward the opposite way. Maintain core engagement and an upright back. Swing ten times and repeat on the other side. If you can, gradually increase the height of leg during repetitions. “This stretch promotes blood flow and it is a great dynamic stretch for the hamstrings and illopsoas. During the side to side swing can increase your range of motion in the hips, lower back and quadricep muscles.”

Side Body Stretch
This is one of our favorite stretches to do while sitting. Sit straight up and bring both arms above your head, clasping your hands together. Gently lower your hands over to one side. If you want to go deeper into this stretch, twist your chest and face toward the ceiling. “While sitting, hips and abdominal muscles create restrictions and shorten. With the side body stretch, you can improve flexibility and brings balance to the body.”

Standing Hip-Flexor Stretch
If you’re sitting at desk all day, your hip flexors may get tight and give you limited range of motion as our day goes on. To stretch your hip flexors, stand up and place bend your right leg. Place your right foot on your chair or a bench or anything immobile at knee height. Keeping your foot on the chair, shift your body forward keeping your lower back straight as possible. Hold for three breaths before slowly centering your balance and bringing your foot back to the floor. Repeat on the other side. “Hip flexor stretches are useful for balance and stability for both upper and lower body. This is another great stretch for increasing range of motion and mobility in the legs.”

BONUS: Move Around
In addition to these stretches, Team Tissue Enhancements reminds us that getting up and moving around is key, especially for more sedentary work. “It keeps the body in a state of well-being and allows itself to function the way it should without constant restrictions,” says White. “Stretching and moving around are healthy way to promote good cells, revitalize aching limbs and giving oxygen to the entire body.”

By now we are all well aware of the benefits that regular exercise has on our overall health, from improved energy levels to strong bones and muscles. But did you know working out also can strengthen your relationship with your significant other?

Aside from having someone to stop you from hitting the snooze button a second time on gym day, exercising with your special someone can do everything from inspire camaraderie to increase your emotional bond, all while helping you achieve your fitness goals.

Local couple Andrea Carcelen and Justin Streim started working out together in 2016 through the free fitness group November Project. “We got to know each other through working out,” says Streim. “When exercising, we are at our most vulnerable and we’ve learned so much about each other this way—you can really cover a lot in three hours of running.”

The couple, who got engaged in August, also values the fact that they can commiserate with each other after long, hard workouts. “It’s nice to have to someone to be sore with you, and to understand why you look so funny walking down the stairs,” cracks Carcelen.

For Towson couple Fred and Michele Prumo, it was their love of running that bonded them 36 years ago—and they’ve been together ever since. “We’ve both always understood the importance of exercise to each other, which led to a better understanding of each other’s needs, which makes us closer,” says Michele.

Now dedicated yogis who practice four to six times a week, the Prumos attribute a lot of their marital success to their very active lifestyle. “It’s created a synergy and a context for conversation,” says Fred. “Just being with Michele and exercising gives me an opportunity to enjoy my partner without the shackles that life puts on us. We don’t have to deal with kids, in-laws, or pets, it’s just the two of us taking care of each other.”

As we dive into the new year, we’re already starting to see new fitness trends take over our Instagram feeds. People are using the calendar to reset and fuel fresh goals, pursuing all things health and wellness. There’s no shortage of new tips, tricks, and fads, but we’re taking a look at the things we think will stick around for the full year.

Body and Mind

First and foremost, we’re seeing a shift from only-fitness to all-around wellness. In 2019, you’ll focus on training your body and your mind. People are realizing they need to look at the whole picture, not just the physical. From sleep to mental health and stress to nutrition, being “well” is at the top of the list and brands are making help accessible to all. Apps like Headspace are making meditation more mainstream and we’re seeing it more in Baltimore, with events by Jason Williams of Charm City PT and others. Local legend Michael Phelps is working to lessen the stigma around therapy, sharing his story of anxiety and depression, encouraging approachable apps like Talkspace to assist with mental health.

Easy Access

Companies, trainers, and brands are building new ways to make their information more easily accessible, particularly with digital fitness. Streaming and digital-guided workouts are everywhere and apps have multiplied on your phone, on your TV and even in your Mirror. Amazon-owned audiobook seller Audible even has audio-guided fitness programs available from Aaptiv. As we see more focus on convenience and easy-to-use programming, we know this trend will only continue to grow.

Shorter Workouts

Shorter workouts are on the rise (count us in!). People are busier than ever and are looking for a short, effective workouts to help them reach their goals. The 2019 MINDBODY Wellness Index Report shared that 44 percent of Americans “try to prioritize fitness when they can” but nearly 37 percent identify time constraints as a an obstacle to living a healthier life. Studios and digital leaders are offering shorter classes and sessions to cater to the demand.

Because of the time constraints, we’re also seeing a continued rise in HIIT (High Intensity Interval Training) workouts, which typically involve short bursts of high-intensity bouts of exercise followed by a short period of rest. While HIIT started with elite athletes and has been growing in interest since 2014, this trend has gone fully mainstream. ACSM’s Health & Fitness Journal annual Worldwide Survey of Fitness Trends ranks it in their top three of 2019 trends.

Low Impact

In an effort to balance high-intensity workouts and focus more on the long term, we’re also seeing a rise in swimming, walking, yoga, and other low-impact fitness activities. Swimming particularly has myriad benefits and can be perfect for people with osteoarthritis, high blood pressure, and even bad posture. But don’t think because it’s low impact means it’s easy—your body is working hard to move you through the water. You can even add in underwater weights like surf legend Laird Hamilton, cycle bikes like D.C.’s Splash Cycle, and much more.

According to MINDBODY, yoga and swimming topped the list of exercises Americans are most interested in trying next. Although popular across the board, when broken down further by age, swimming rises to the top with exercisers ages 45 to 65. The Washington Post reported that “baby boomers are retiring but not slowing down,” making way for specific low-impact programs tailored to their age group. While it hasn’t been in the top 10 for ACSM since 2007, they are showing that fitness clubs are capitalizing on these individuals because they generally have more discretionary money than their younger counterparts.

Recovery, Recovery, Recovery

Going along with the theme of overall wellness, you’re going to see a major emphasis on recovery in 2019. On a recent episode of the Tim Ferriss podcast, LeBron James and his trainer talked about the importance of his recovery, including sleep. While you may have seen a foam roller in the corner at your gym, you can expect to see more myofascial, stretching, and compression tools. More trainers and studios are also utilizing percussion tools, like the Theragun and Hypervolt, to add another layer to your pre and post-workout.

Blurred Lines

Lastly, in 2019 we’ll see expanded offerings from your favorite places and trainers. As we’ve seen here in Baltimore, major cities are becoming saturated with fitness options. It’s not only hard for you to choose just one, but it’s tough for studio owners to keep up with the competition. This year, you’re going to see some studios and instructors grow their offerings to accommodate and attract clients with new classes, workshops, hours, etc. On the other end of the spectrum, we’re also seeing a rise in class offerings from large gym brands—in an effort to keep up with the desire for small, unique experiences.

Hippocrates once said, “all disease begins in the gut.” And it turns out, he was right. Scientists have started to make the connection between a healthy gut and the impact it can have on whole-body health. When your gut is unbalanced in terms of good and bad bacteria, it can affect not only your digestion, but your immunity, mood, weight, and skin. Cue the rapid production of kombucha, probiotics, and fermented foods, all of which contain that good bacteria. Here are some ways to keep your gut in check.

Examine your diet.
Eating whole grains, vegetables, legumes, and fruits that contain a lot of fiber can promote the growth of beneficial bacteria, as well as increase the feelings of fullness so you do not over eat.

Check for food intolerances.
If you experience bloating, digestion issues, fatigue, or acid reflux, you may have a food intolerance that you aren’t aware of. Try eliminating foods from your diet slowly to see if you notice a positive change in your digestive health.

Lower your stress level.
Chronic stress can be hard on your whole body, including your gut. Lower stress levels by practicing breathing techniques, meditation, and yoga.

Take a probiotic.
Probiotics are live bacteria that are similar to the good bacteria that you already have in your body. They help to support your metabolism, weight management, and your immune system.

Stay hydrated

Drinking enough water helps support your gut in the digestion of soluble fiber and also helps to aid in the balance of good bacteria in the gut.

Incorporate fermented foods

Fermented foods are rich with good bacteria that both benefit your gut and can prevent inflammation. Pass the pickles!

Stay active

Exercising regularly will increase the production of short-chain fatty acids, which help to keep your gut barrier strong and make it harder for unwanted bacteria to grow.

You may have already heard of GalPal Events popping up at different hot spots around the city. The series of networking opportunities encourages women from all walks of life to connect on a genuine level.

But more recently, the group has expanded its reach to local gyms to focus on self-care through body positivity and acceptance. Alysha January, founder of GalPal Events, has always been very open about her own life and struggles on her social media accounts and her blog, Discover Charm City.

But when she started posting about her own personal fitness journey, one of her followers reached out to see if she planned on having a GalPal fitness event. “I hadn’t even thought about doing it,” says January. “But once she said it, it wouldn’t leave my mind.”

January then reached out to Lift Yoga + Strength in Mt. Vernon to host the event, with no real expectations on who would show up. “I had been doing a lot of research on fitness events and thinking about what their promotional materials looked like, and to be honest, it was discouraging,” she says. “It was either everyone was very fit, everyone was all white or all black, or it was an ad aimed for only plus-sized girls. And I just thought, why can’t we put all of these beautiful women together? We are all on this journey.”

So, January reached out to local photographer Becky Stavely and asked her to shoot promotional photos for the first event featuring girls of all shapes, sizes, and colors. “The pictures really resonated with people,” says January. “Because of the vision we put out there, I think people really felt less intimidated and more welcomed.”

GalPal has now held three fitness events and January hopes to continue hosting more on a monthly basis, trying out different gyms and work outs. “I just want everyone to feel comfortable,” she says. “I don’t care if you are black, white, purple, yellow, green, whatever. I don’t care if you are a size 0 or a size 24. You are going to be greeted by women cheering you on and building you up and establishing a sisterhood that every woman needs.”

With perfectly mild weather in the forecast, Baltimoreans are stepping outside to enjoy outdoor fitness without the dread of drowning in sweat. This is the perfect season to get outside—gorgeous weather, fewer bugs, stunning scenery. Plus, it’s at this time that we have the rare and beautiful opportunity to explore some of our area’s most treasured hiking trails.

Nature hikes/walks are generally both pleasing and economical, but they’re also a great fitness option! A study at the University of Michigan found that hiking can increase the amount of energy your body uses by up to 28 percent. When you walk on a level surface, your stride can become passive like the swing of pendulum. However, on uneven terrain like what you’d encounter on a hike or nature walk, your body increases muscle activity and energy expenditure. You move from passive to active with variations in step length, width, push off, strikes, etc. No matter what speed or incline, all of these changes help activate your body and help your muscles work harder.

One of the best things about hiking is that you don’t have to do much to get started and you don’t have to go hard-core to enjoy the benefits, meaning it’s affordable and perfect for all fitness levels. Like any exercise endeavor, just make sure you’re prepared with proper attire (especially footwear!) and water. Ready to go? You don’t have to travel far—remarkable hikes are closer than you think! We talked to Dave Seel from Mountain Pirate Adventures to hear some of his favorite spots you can take a hike:

Cascade Falls Trail | Patapsco State Park
While there are lots of trails in Patapsco, Seel says this is one of his favorite trails to hike/run in and around Baltimore. “While it can get busy on the weekends, it’s easily accessible for all ages and the waterfalls make for great picture opportunities with kids.” Scenic moments include streams, wildlife and waterfalls. Moderate – 3 mile loop.

Oregon Ridge Loop | Oregon Ridge Park
There are so many reasons to love Oregon Ridge. The trails are always well maintained and Seel says the nice Nature Center and facilities make it the perfect spot to enjoy with the whole family. “I like the 4 mile loop for hiking and trail running, but there are lots of different trails here to explore.” Scenic moments include lovely woods, wildlife and trail side streams. Easy – 4 mile loop.

Annapolis Rock via The Appalachian Trail | South Mountain State Park
“If you get motivated by scenic rock outlooks and views-for-days, this is the hike for you,” says Seel. “It’s a great one too because it’s on a section of the Appalachian Trail that stretches all the way from Georgia to Maine . . . so you can have daydreams of hiking all 2,100 miles.” While this is definitely not easy, Seel knows the stretches of uphill hiking are worth it. He reminds us to pack plenty of water and snacks and/or a water filter as there is a nice spring by the outlook (but he wouldn’t recommend drinking it without filtering). Scenic moments include feeling awesome on the AT, nice woodlands and scenic views. Moderate – 5 miles total out and back.

Maryland Heights Loop | Harpers Ferry National Historic Park
For those that really want to feel the burn and reach some scenic views, look no further than Maryland Heights. This trail has lots for Civil War history buffs and some serious elevation gain. “This trail will definitely leave you worked and ready for a beer in nearby Frederick,” Seel confirms. But the beers will be worth it – along with the beautiful views of the confluence between the Shenandoah and Potomac rivers at Harper’s Ferry. Hard – 6 mile loop.

You know those workouts that hurt so good, to the point where even laughing the next day is just a little painful? Yeah, that’s Solidcore. This high intensity workout may be low impact, but it is not low in effort. While the class itself is challenging, there is something about sweating through the pain with your classmates and feeling like a superhero once you are done that will keep you coming back for more. We talk to Harbor Point studio manager Jaime Dardine about Solidcore, its benefits, and her favorite tunes to blast during class.

What is Solidcore?
Not to sound super scripted, but it’s a 50-minute workout that is low impact and high intensity, meaning it is super light on the muscles. It’s full body so you are working your upper body, core, obliques, and lower body. We also have specialty classes called “Buns and Gun,” which is perfect for those who hate obliques, and “Arms and Abs,” which is no lower body movements.

What is it that brought you to Solidcore?
I used to work at Under Armour and I was actually helping out with the sales team and we went to D.C. because we had just launched the studio line back in 2013. While we were looking for studios to bring that product into, we stumbled upon Solidcore. The first class I took was so challenging mentally and physically that I didn’t know what I had gotten myself into.

But I wanted to get stronger, so whenever I was in D.C. visiting friends I would take a class. I just really enjoy the community aspect of it. Everyone was in such a great mood afterwards and that is very much my personality, so it felt like a great fit.

What are the benefits of Solidcore?
It really helps with muscle tone and structure. Through our slow movements, we break down slow twitch muscle fibers and build them back up to be more toned and defined. There are over 200 moves that you can on the Megaformer machine, so you can really focus on whatever area you’d like. I hate the word modification because, even if you are doing a move on your knees as opposed to your toes, it’s still hard. The best part is seeing people get stronger and making that transition and progress.

What makes Solidcore different from other gyms?
We want to promote connection within our community instead of weight loss and fitness goals. It’s just about creating the strongest version of yourself, whatever that may be. Also, I think the way we structure the actual class is a little different from other places. We really work on slow and controlled movements and mix up which areas we are targeting so that the class is always fresh and unexpected.

What is your favorite song to play during class?
I have music ADD. It depends on my mood for the day. Somedays I am into country, somedays I am into hardcore rap. All that matters is that it has a good beat.

What is your favorite place to shop for activewear?
I wear a lot of Under Armour. But what has been kind of fun is that I’m not only the studio manager at this location, but I help handle retail for all of our studios. I like seeing what else is out there because boutique retail is a little bit different than a corporate company.

If you could travel anywhere in the world where would you go?
I am actually going to South Africa for my honeymoon in a few weeks.

What is your wellness trend right now?
I have dialed in to all of the Vital Proteins and collagen supplements. We’ve done some pop-ups with them in the studio.

What is your least favorite wellness trend?
Fad diets. I don’t like Band-Aid fixes. I want to invest time in things that are going to lead to long term results not short term.

If you were not working at Solidcore what would you be doing?
I would be a sportscaster.

What would you say to someone who is intimidated?
You are never going to know unless you try.

Clockwise from top: Under Armour tank ($30) at Princeton Sports. Welly bamboo water bottle ($35) at Charm City Run. Maaji shorts ($58) at Charm City Run. 1-pound weights ($3/each) at Princeton Sports. Nike Zoom Pegasus 35 shoes ($120) at Charm City Run. Concorde Active jump rope ($9.95) at Princeton Sports. In bag, from top: Cork yoga mat ($100) at Prosper Wellness. The North Face tank ($28) at Fleet Feet Baltimore. Nuun Hydration tablets ($7) at Charm City Run. Hoka One One Ora flip flop ($50) at Fleet Feet Baltimore. Under Armour sports bra ($39) at Princeton Sports. Patagonia gym bag ($79) at Princeton Sports.

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SHOWER WIPE
These convenient wipes are a shower on the go. Nathan Power Shower wipes ($5) at Princeton Sports.

BODY LOTION
Slather on an emollient-rich body lotion to keep skin soft. Hand in Hand body lotion ($2.99) at Target.

DRY SHAMPOO
Absorb excess oils and leave your hair feeling clean. Not Your Mother’s Dry Shampoo ($4.69) at Target.

RAZOR
Don’t be fooled by its size! This razor features five curve-hugging blades. Venus Snap razor ($7) at Target.

Welcome to “Life Lines,” a new column on aging gracefully by writer Laura Black.

The Eastern Shore bike shop was jam-packed with merchandise. I combed through mazes of racing bikes, mountain bikes, road bikes and even bicycles-built-for two. But, I couldn’t find what I was looking for. Before too long, a pony-tailed salesman with tattoo-covered biceps greeted me and asked, “Can I help you?”

And, in the same voice I used the first time I asked a male drugstore clerk for a box of tampons, I muttered, “Do you have any adult tricycles?”

To his credit, he didn’t laugh, “Give me a minute, I think there’s one in the back.” And, before I had time to change my mind, he came out with a red three-wheeler. It looked like an adult-sized version of the ones I bought my kids when they were toddlers—minus those multi-colored plastic strips hanging off the handlebars.

“Let’s take it out to the parking lot so you can give it a try.”

Hoping no one else was watching, I climbed upon the seat and pedaled. I hated it. It was heavy and unwieldy—not an acceptable replacement for my two-wheeled Schwinn. I love that bike, with its fat tires, cushy seat, and clunky wire basket that holds my water bottle, lock, and purse. But I’ve been afraid to ride it since my fall last summer.

My husband and I were riding our bikes to breakfast. As we approached the restaurant, he took a sharp right turn, over the curb and into the parking lot. I tried to follow. But, the next thing I knew, I was splayed on the ground as awkward as a lineman in a tutu.

Passersby offered help, and I declined with embarrassment. Charles lifted the bike off my chest, and we assessed the damage: bruises and blood, but nothing gushy nor stitch-worthy. (Though later, my left knee swelled, seemingly with humiliation, and I had to have it drained.)

Charles helped me to my feet and after, “You okay?” He said, “Honey, your bike was parallel to the curb, that’s why you fell. You should have turned the wheel and crossed it at a right angle.” I thought, “How was I supposed to know?” And in that moment, my confidence as a cyclist collapsed. I walked the bike home and buried it in the back of our storage closet. I have not touched it for over a year—and, I miss it.

Unless I count walking, biking was my only outdoor activity. (I never mastered tennis, diving, hiking, surfing, skiing, to name a few alternatives.) At the beach, I would ride up and down Coastal Highway, exploring bayside and oceanfront communities. I’d cycle south to the Boardwalk and north to downtown Bethany. On a trip to Wyoming, Charles, my daughter, and I pulled over for a herd of buffalo as we biked the mountain trails. And, in Vancouver, I rode with my sister and our daughters around the Seawall Trail in Stanley Park.

Biking has allowed me to see myself as active. Now, since the fall, I am afraid to ride—and, afraid not to. A tricycle, with its two back wheels for balance, was a last-ditch attempt to resurrect my self-image.

When I’m honest with myself, I must admit that the problem is bigger than bicycling. Like another wrinkle between my brows, anxiety has marred my self-assurance: I hesitate before driving my rental car on I-95 from Miami to Delray Beach. I hang my trifocals from my blouse before stepping on steep escalators. And, I go out of my way to avoid walking in ice and snow.

I concede apprehension—but, fear capitulation. Isn’t giving up, giving in? I do not want to succumb to self-imposed limitations. I have little control over the insidious losses that come with aging—but, I can control how I handle them. I can choose fight over flight.

When I return from the tricycle fiasco, I drag my Schwinn out of the storage closet, pump air into its tires and toss my stuff into the basket. Grabbing the black rubber handlebars, I maneuver it into the elevator and out to the street. Then, I buckle the strap of my helmet under my chin and straddle the seat. Inhaling courage, exhaling fear—I pedal north on Coastal Highway. I am free. Turns out, it’s just like riding a bike.

Although the last few weeks have doused Charm City with rain, we’re headed into the last full month of summer. Despite the humid temperatures, August is the perfect time to experience our city through fitness. We rounded up some of our favorite ways to get out there to enjoy the sunshine while getting fit—check out our short list of fitness classes, al fresco events, and other outdoor opportunities below:

Studio Classes

Waterfront Wellness
Waterfront Partnership has teamed up with Medifast to offer complimentary waterfront workouts this summer and they are still happening every weekend this month. On Saturdays, stretch and sweat with yoga by Brick Bodies and boot camp by XPF and Dance2Fitness. On Sundays, join for vinyasa and/or family yoga with Yogaworks as well as a beginners run with Charm City Run.

BeachFit at Pendry Pool
Take your practice poolside with BeachFit’s weekly yoga sessions at the Sagamore Pendry Baltimore pool. Right in the heart of Fells Point, the boutique hotel is the ideal spot to warrior on the water Wednesdays at 7 a.m. and Saturdays at 8 a.m.

M. Power on Natty Boh Rooftop
While the sun is shining and Mr. Boh is watching over you, join M. Power for their signature rooftop yoga flow. They are hosting a special sunset yoga flow with Mezcal (need we say more) on August 17 at 7 p.m.

FloYo at Four Seasons
Our Four Seasons Baltimore is bringing standup paddle-board yoga to the Hotel’s outdoor infinity pool, with the city’s Inner Harbor as its picturesque backdrop! Get on the SUP boards at the special pool-edition of FloYo on August 18.

Outside of the Box

Market Yoga with the Baltimore Museum of Industry
On August 18, stretch your muscles before shopping for your greens at the BMI’s Farmers Market yoga class on their waterfront terrace.

Yoga in the Garden with The Preservation Society of Fell’s Point
Start your Sunday off with local yoga instructor Emily Fleming for yoga in the garden at The Preservation Society of Fell’s Point on August 19!

Race Pace at AVAM
Join Race Pace Bicycles for their annual Tours de Federal Hill bike ride. This free race starts on August 30 at 6:30 p.m. at Race Pace before AVAM’s Flicks on the Hill event August 30.

Marissa Walsh Yoga at Tiki Barge
Join Marissa for her summertime practice under the shadow of the Domino Sugars sign on Tuesday, August 21. All levels of yoga are welcome as there will be many options and modifications.

Run Wild

Of course, summer is also the perfect time to take your runs, walks and bike rides outside! Check out our past roundup of favorite routes in and around Baltimore here.

Since relocating to The Shops at Quarry Lake in April of this year, Robin Bille has been bringing the heat in her MEGAfit studio (that shares a space with barre.). Her high energy playlists and unique MEGAfit routine using Megaformer machines is like a pilates class on steroids. We talked to Billie about her career, favorite playlists, and the benefits of MEGAfit.

How did you start teaching MEGAfit?
I was a barre and yoga instructor and started teaching on Megaformer machines in 2013.

What are Megaformers?
Megaformers were created by a guy name Sabastien Lagree in California and he taught pilates and he was tired of having people come take a pilates class then saying they were still going to the gym. He believed you could get a full body workout with pilates and so he invented the Megaformer. There are a couple different variations of it, but they’ve taken off all across the country.

What are the benefits of MEGAfit?
You’re working on balance, strength, and coordination. It’s really resistance training because of the spring tension. Any kind of resistance training is really considered to be the best way to both tone the muscle and to increase your metabolism, so you’re also burning more calories throughout the day than you would be from doing other types exercise.

How frequently should people take MEGAfit?

The idea is that you’re supposed to take it, let your muscles recover, and then take it again. I don’t recommend doing it everyday although some people do, but most people do it 2-3 times a week.

What is your favorite kind of music to play during class?

I love Pharrell Williams, Bruno Mars, and Pink.

What is your favorite fitness trend currently?

MEGAfit! Megaformers!

What is your least favorite fitness trend?

I’m not a fan of HIIT [high intensity interval training]. I like to do my cardio by myself either running or on the elliptical or something like that. I can’t sit through interval training, it’s just not for me.

What do you think is the biggest misconception about Megaformers or MEGAfit?

I think the biggest misconception is that it’s un-doable because it’s so hard. But it’s not! There are tons of modifications—it’s challenging, but it’s challenging in a way that works for everybody.

What would you tell someone who has never taken a class before to make them feel more comfortable?

Just challenge yourself everyday and know that some days are going to be not as good as other days and that’s okay, just work where you are on that day and don’t feel like you’re competing against anyone else, because we’re really adamant in the studio that it’s never a competition with anybody.

No matter what time of year, it’s always a great feeling to lace up your running kicks and get outside. Between waterfront walkways and treelined parks, Baltimore has its pick of beautiful running routes. We have some incredible routes for seasoned runners, casual joggers, and those just hoping to get a few steps around town. Some of our favorite Baltimore runners helped us compile a list of their go-to routes.

Fort McHenry
Not only is Fort McHenry an important historic site, it’s also a beautiful location to run and walk. Once around the Fort’s paved track is approximately one mile, so you have the opportunity to make the run as short or as long as you want. Bonus points for the Visitor’s Center being open regularly with public restrooms. There is parking at the Fort, outside of the complex in Locust Point and just a mile down the road from McHenry Row.

Herring Run Park
This urban oasis is located in Northeast Baltimore and has a paved four-mile loop trail, including two new bridges that go over Herring Run river. There are opportunities to walk, run or bike along the stream bed and “the trail is almost all shaded for summer runs,” says occasional Baltimore contributor Ryan Detter. If you’d also like to visit Lake Montebello, it is approximately 1.35 miles around—so you can add on to your run or use it as a beautiful cool down.

Waterfront Promenade
It’s easy to appreciate the stunning views around the Inner Harbor and waterfront neighborhoods. No matter how far you’d like to go, the promenade, running from Canton to Federal Hill, offers an opportunity to be close to the water at (almost) every turn. “My main running route is running along the Inner Harbor,” says Lauren Seserko. “If you hug the water, you can run all the way from Canton through Fells Point to Locust Point and even make it to Fort McHenry and run that loop.”

Jones Falls Trail
Escape the city (without ever leaving) on the paved Jones Falls Trail. Starting in Mt. Vernon, follow the trail by the Baltimore Streetcar Museum. “You can either take it all the way to Union/Woodberry or go up into Homewood campus,” says Detter. You can even take this trail all the way through Druid Hill Park (past the Maryland Zoo). Detter says this is “where you’re doing switchbacks in the woods and you won’t even feel like you’re in the city.”

Druid Hill Park
Speaking of, if you’ve visited our amazing Maryland Zoo, then you’ve seen the lovely tree-lined streets within Druid Hill Park. There are so many picturesque areas to walk/run through the park (and picnic after) and most are paved, providing an even run surface. The 1.5-mile loop around Druid Lake is a scenic, light track. If you’d like a longer, more challenging run, try out the course for the Dreaded Druid Hill 10K—this 6-mile trek will take you through and around the park with more than a few bumps in elevation. (This route is going to be affected by current park construction.)

Loch Raven Reservoir
While located just north of Towson, this area is a beautiful place to escape the city streets. With a variety of paved and off-road trails, you can easily walk or run for two miles, five miles, or even 10. “Part of it is closed to cars on the weekends,” says Seserko, “so it’s a great place to get a long training run in on paved and off-road trails.” While this area has beautiful nature views all year, early summer is ideal since all the plants are blooming.

Patterson Park
Located downtown in between Fells Point, Canton, and Highlandtown, Patterson Park is a massive, wonderful city park. A full loop is approximately two miles, with the opportunity to add more as you wind through the sidewalks inside the park. Don’t miss the beautiful Patterson Park Pagoda and ducks in the boat lake.

Stony Run
Located near Loyola University’s campus, this wooded trail is made for a soft walk/jog alongside stream valleys, lovely parks, and beautiful Baltimore neighborhoods. For nearly three miles, you’ll travel through approximately 15 residential areas—including Roland Park, Hampden, Remington, and Tuscany-Canterbury. Recently, the trail was updated with a new footbridge, connecting several miles of the trail. It’s a lovely escape from the bustle of downtown and, as Detter says, “you don’t even feel like you’re in the city.”

Charles Street
Prepping for the Chuck 12? Start and end on this race’s namesake. If you’re hoping to enjoy the street’s downhill benefits, start at the top closer to Towson University. You’ll run approximately six miles if you start at Lake Avenue and end at the Inner Harbor. Of, if you’d like an uphill challenge, you can also run up Charles Street to the JHU campus and back down St. Paul/Light Streets for approximately six miles.

Goucher College
Like many of our local universities and colleges, Goucher generously allows the public to use their grounds for running and fitness. Runners can park in their main Dorsey parking lot and use the trails around campus. BONUS: Baltimore Road Runners club meets on Tuesday and Thursday evenings here throughout the year!

Looking for run buddies? Join one of these run crews to build up your endurance and support system.

Monday Charm City Run Rise & Run: Every Monday morning, CCR Fells Point hits the promenade early for a sunrise four-mile run.

Faster Bastards: Every Saturday at 8 a.m., the Faster Bastards team runs about 10 miles from Canton Waterfront Park, through the trail by Sandlot, around to Rusty Scupper and back. On Wednesdays, they also run through Druid Hill Park at 6:30 p.m.

Monthly Tuesday Shake Shack Run: Every month, the CCR crews from Locust Point and Fells Poin get together to hit the bricks then end at Shake Shack. First round of beers is on the team once you arrive.

You know the feeling: Bootcamp warmup begins and, during your jumping jacks, you feel your burrito bouncing around in your stomach. No bueno! On the flip side, we’ve all had a morning when we wake up with just enough time to make it to class, only to have drag through the entire workout.

No matter where you fall on the activity spectrum, you should take a look at what you’re consuming before and after your workouts. Pre-workout and recovery nutrition are incredibly important parts of the workout itself. If you’re depriving yourself of adequate nutrients, you could be stifling your potential as well as limiting your progression.

The tricky thing is, it’s all dependent on your body. What works for you may not work for your bestie. And what may work for your HIIT workouts may not work for your yoga practice. The key is to stay focused on what your body is telling you. If you listen to it, you’ll learn to better understand your needs and anticipate your best options. To help start you down that path of understanding, we spoke with registered dietitian and founder of Real Food Court, Courtney Ferreira, about the relationship between food and exercise.

Stay Hydrated

First off, the number one rule is to stay hydrated. (Say it louder for the people in the back!) Staying hydrated is essential for your body to function, let alone perform at the higher levels workouts require. Without it, you are bound to feel weak, tired, and dizzy, and you also run the risk of more serious side effects like muscle cramps and sickness. No matter what time of day, try to hydrate before, during, and after your workout.

Fuel Up

Think of your body like a car—you’re not going anywhere without fuel. Your body has the same relationship with its “fuel,” specifically, carbohydrates. Carbs aren’t just Oprah’s favorite—they are also the fuel that powers your muscles. Quick biology lesson: Our body breaks carbohydrates down into glucose. Glucose is then broken down through glycolysis to produce energy. It can also be stored as glycogen to be used later. “It is important to set yourself up for a good performance by providing some energy, or glucose, into the blood stream before your workout begins,” says Ferreira.

While research studies have shown that eating carbs 15 minutes before exercise helped participants improve their endurance (running 12.8 percent longer than when they had the placebo), it’s not required that you eat immediately before your workout. Ask yourself two basic questions: What kind of workout am I doing? Am I hungry?

“The idea of needing to eat before and immediately after a workout is most important for those who are doing intense workouts or are training or competing or have the goal of muscle mass,” continued Ferreira. “For the recreationally active person, exercise can be fueled by a snack and follow with a normal meal.”

In any case, the best exercise-boosting carbs include whole foods. Look for whole-wheat breads, fruits, even starchy vegetables—things that slow the carbohydrate breakdown and provide a steady release of glucose. Having the proper fuel will help you improve the intensity and quality of your workouts. We asked a couple of active Baltimoreans what they prefer:

“If I’m just hitting the gym after work, I usually snack on lemony hummus and veggies before I leave the office,” says Nabila Chami.

“I prefer to workout on an empty stomach, but will sometimes grab a handful of nuts or piece of toast with nut or sunflower seed butter on it if I’m going to be really pushing weights or endurance,” says Corinne Weaver.

Strong Recovery

While you may want to reach for that burger as a reward for a tough workout, it’s important to make smart choices for your body. After your workout is a key time to repair muscle and stabilize your blood sugar, which are depleted during strenuous workouts. Remember, during your workout, your body burns fuel from stored energy and food you’ve eaten recently. After this happens, our muscles start to use available protein to rebuild within a few hours of working out, but your body is especially good at absorbing carbs and protein within 45 minutes after your workout.

No matter what, Ferreira reminds us to be prepared. “You will never be able to predict how hard you will work or how tired you will feel because this can be impacted by what you eat early in the day and how mentally stressful your day is,” she says. “If you are driving home from the gym, the park, a class, it is important to have something on hand just in case. The last thing you want is to get dizzy or nauseated.”

Having balanced, real foods after your workout will help give you the fuel you need to recover and keep you satisfied for the night or until your next meal. Here are some more examples of tasty post-workout meals/snacks:

“I like ice-cold lemon water post workout—it feels ultra refreshing,” says Ashley Goetz. “And I usually prefer fresh, raw veggie dishes post-workout too or like a juicy, crisp, tart apple.”

“After workout meals are usually veggie and fruit-focused,” says Weaver. “Cherries and almonds are a great combo for my muscle recovery, and lean fish or eggs with water-rich zucchini or a carb boosting sweet potato.”

Care For Yourself

Most importantly, learn to listen to your body. Understand what it feels like to be hungry, have high energy, have low blood sugar, and more. Watch for signs of nausea, dizziness, and fatigue. Test out different options for your eating patterns and see what works best for you.

As Ferreira comfortingly puts it, “Although it may take you time to figure out what foods work best for you, I encourage you to experiment until you do. Remember, your body can truly adjust to anything. Just have patience and take it slow.”

In today’s world, we’re pulled in multiple directions every minute of the day, leaving little time for self care. Even when we make ourselves a priority, there’s often little time left after projects are complete, families are cared for, and we have a moment to breathe. When these motivational moments present themselves, sometimes we don’t have time to make it to our gym or studio. So how do we get a supplemental workout in our home?

When it comes to home workouts, your top priorities (other than the workout benefits, of course) are maximizing space and time. “Maximize your time and fitness potential doing both in-home and gym workouts,” says Rick Logan, certified personal trainer and 10-year fitness expert. “In-home workouts are a fantastic way to stay in your routine and save time.”

Go Vertical

Make the most of vertical space in your home, like hanging your resistance bands or yoga bag on a hook in an unused closet or over a bar.

“I have a very small space, but I have my mat and my gear in an old closet that I cleared out and it works beautifully,” says Caitlin Butler, who lives in Arnold.

Out of Sight

You can also store your items under your coffee table or inside an ottoman to keep them out of plain sight. If you’re keeping things to your room, know that under the bed or night stand is a perfect place for a pair of dumbbells.

“I’ve got a very limited amount of space in my apartment, so everything I have needs to serve a purpose,” says Brewers Hill resident, Katie VandenHeuvel, who packs her yoga mat, dumbbells, kettlebells, foam roller, sliders, resistance bands, jump rope, TRX bands, and more into a small box.

Keep equipment in closets and corners for storage, but make it visible enough that you don’t forget your fitness routine.

Best At-Home Tools

Once you find a suitable storage location, you need to find the equipment that will give you the most bang for your buck. Here are few key items that will help you build a compact fitness hub in a tiny space:

Yoga Mat: Having a yoga mat is typically a great first step no matter what workout you’re planning. Use the mat for your yoga flow or your HIIT workout, adding stability and support.

Resistance Band: Bands come in all shapes and sizes, but their best characteristic is that they take up almost no room.

“I love my booty bands, because you can throw them in every bag and take them anywhere,” says Locust Point resident, Kayleigh Gelles. These bands can help tone and strengthen your muscles through all types of workouts including yoga, strength and HIIT. They provide added resistance without the heavy weight associated with free weights and, as a bonus, these bands are great for stretching and improving range of motion.

Dumbbells: A pair of dumbbells can help you increase your strength. The weight of your dumbbells adds resistance to any move you’re performing at home.

“My favorite equipment is my dumbbells—I see the most increase in strength when I incorporate that extra weight,” says Butler. You can use them in focused workouts or you can turn up the intensity of a full body workout. Plus, dumbbells are available in a wide variety of sizes and weights.

Water Bottle: Yes, of course you’ll need water wherever you’re working out but people don’t always keep their water close. Just think: If you only have 10 minutes, do you want to spend even two of those minutes going to the kitchen to search for your water bottle?

Sliders: Sliding discs are another small item that pack a big punch. They are incredibly compact and easily portable, making them perfect for a home gym. When using sliders, your body is challenged to utilize stabilizer muscles, increasing the difficulty of your workout moves.

Kettlebell: Much like your dumbbells, a kettlebell is a great way to add weighted resistance to your workouts.

“I like to keep a variety of dumbbells along with a kettlebell and medicine ball,” says Belvedere resident Jeff St Pierre. “You don’t need a lot to get the job done.” Unlike a dumbbell, which has evenly distributed weight on each end of the handle, a kettlebell’s weight is in the center causing an offset of gravity away from the handle. When used correctly, they can be an extremely effective training tool.

Correct use, form, and care of each piece of fitness equipment is incredibly important to your health and safety. Whenever you plan an unsupervised workout at home, make sure you do your research on your equipment and talk to a trainer before your workouts.

Calling all runners, walkers, and movers and shakers: Local specialty running company Charm City Run is opening its eighth location in August. The new 1,900-square-foot store will be at the corner of Thames and Caroline streets, right between the Fells Point and Harbor East neighborhoods. 

“That area seems to be constantly growing and we are excited to be here,” says Ashley Lines, marketing director for Charm City Run. “We have our downtown Locust Point location currently, but we just felt like there was a need for the wellness community on the other side of the harbor.” 

Charm City Run hopes to attract the many runners and pedestrians that pass by the new location on their way to work. You can expect to see a consistent array of shoes, apparel, and accessories from brands the store already carries, like Saucony, Mizuno, Under Armour, and many more. You’ll also be able to take advantage of the store’s unique fitting process—they analyze and measure your feet, ensuring that you pick the best shoes for your body. 

This location will offer pub fun runs, free community yoga classes, and, of course, the store’s well-known training groups, which meet up several times a week in preparation for specific races that are happening around town. 

“We have never been in the business of just selling shoes,” says Charm City Run owner, Josh Levinson. “We want to provide a great community and access to support for runners and walkers of all abilities and experience. We want people to meet, run, and connect.”

You’ve done everything right—bought the fancy gym membership, ditched the junk food, and gotten your hands on the latest Under Armour gear. Then, a few weeks go by, you lose some steam, and the call of the elliptical machine and free-weights grows fainter.

But what if you had a class of friends waiting for you? A group of people who encourage you and hold you accountable? That’s the idea behind boutique fitness, the latest craze to hit the workout circuit. These specialty gyms offer a more personalized approach to exercise in a more intimate setting. Classes are small and range from more familiar activities like barre, yoga, and spin, to niche routines like belly dancing, surfboard workouts, and Krav Maga.

Once you’ve figured out which classes work best for you, the social aspect of these specialty spaces is undeniable—your workouts become less about burning calories and more about building relationships. “Boutique fitness speaks to the way our society is going,” says Kate Rowe, an instructor at Beachfit. “People want something that speaks to them specifically. The big-box gyms are great because they offer a ton of options, but smaller places offer you an opportunity to find that one thing you really love and hone in on it.” Here are 20 boutique fitness studios worth exploring.

9Round

If you find yourself easily bored with your workouts, then 9Round may be the place for you. With nine different exercise stations—hence the name—the 30-minute workout will keep you moving with interval, cardiovascular, and kickboxing fitness stations that change daily. But don’t fret if you are not an exercise pro—all fitness levels are welcome. A trainer will always be close by to demonstrate new routines and make sure you are getting the most out of your workout. Fit Bit: The great thing about 9Round is that there are no class times. Show up at your convenience, as a new circuit starts every three minutes. 3713 Boston St., 443-743-3832

Asana Roots Community Yoga Studio

Slightly hidden in the heart of the Station North Arts & Entertainment District between foodie favorites Colette and Pen & Quill, you’ll find this serene space. If its exposed brick, natural light, and high ceilings don’t immediately send you into a state of nirvana, one of the many yoga options or belly dance sessions will surely do the trick. Looking to make a new friend? Try one of the popular acroyoga classes during which you will achieve poses you never thought possible, with the help of fellow classmates. Fit Bit: All classes at Asana Roots are $10—now that’s a steal! 1707 N. Charles St., Suite 201, 443-305-9642

Baltimore Yoga Village

Located in a historic mill, this yoga haven is sure to make your inner HGTV goddess giddy. With its brick walls, sliding barn doors, and airy space, it creates the ideal spot for every yogi. Here, instructors believe in making yoga accessible to all, no matter your age or skill level. Included are weekly classes in meditation and pranayama—the formal practice of controlling your breathing. Fit Bit: Each session focuses solely on you and your personal growth, rather than competition with peers. There is also free parking, which we all know is a major plus. Two locations, including 3000 Chestnut Ave., #15, 410-662-8626

barre.Baltimore

As the popularity of barre grew in trend-meccas New York and California, partners Aimee Fulchino, Kara Bennett, and Marni Gorman took notice and opened the very first stand-alone barre-specific studio in Maryland in 2011. The trio runs the Quarry Lake-side boutique in Wellwood and, together, they create an atmosphere where clients can escape from the chaos of everyday life and into the world of high-intensity, core-friendly yogabarre and powerbarre. Fit Bit: The studio puts an emphasis on modifications so that each move is performed correctly and safely. 2586 Quarry Lake Drive, 410-486-8480

Barrevolution

Lara Custer helms this Timonium studio of full-body barre and mat Pilates classes that will leave you slick with sweat, wobbly-legged, and smiling. The recently renovated, modest flagship studio provides an intimate and encouraging environment where you can feel free to move at your own pace. “A lot of people are intimidated at first to come in, but they feel welcome right off the bat just from our instructors and the vibe from everyone else in the studio,” says Custer. Fit Bit: With a second Ocean City location unveiled last May, you now have no excuse to not work out on vacation. 2300 York Road, #203, 443-509-0277

Beachfit Baltimore

When Beachfit opened in Harbor East two years ago, it was definitely aimed at the surfboard-inclined. The studio introduced Baltimore to Surfset, an interval training technique in which students engage their core on a stationary board. Since then, Beachfit’s bright blue walls have expanded both in offerings and in space, doubling in size just last year. Now, the studio offers nearly 10 classes including boot camp, cycling, TRX, and barre. Beachfit prides itself on classes of fewer than 15 people. “As an instructor, I can clearly see what each student is doing and how I can help them improve,” says Kate Rowe, who teaches surf camp. “We’ve become like a little family.” Fit Bit: If you play your cards right, you might even get a treat—whether it’s salads from nearby Sweetgreen, to-go waffles on the weekends, or a champagne toast after morning cycling. 1400 Aliceanna St., 410-753-4354

BeMore Boot Camp

Any time the word “boot camp” is involved, you know you’re about to break a sweat. From burpees and sprints to squats and TRX, these 50-minute burn sessions change up weekly to keep you on your toes. But not to worry—you’ll feel right at home with the high-fives and positive vibes given out by fellow attendees. “This is for everyone. It is simple and aggressive and challenging, but it’s for anyone who wants results,” says owner Casey Musick. Fit Bit: BeMore Boot camp takes your results very seriously. In fact, if you don’t see any results, you’ll be completely refunded. Now that’s an offer we can’t refuse. 3100 Boston St., 410-979-5646

Bikram Yoga Baltimore

Feel the heat at this specialty yoga studio in Cockeysville. Devotees of hot yoga spend 90 minutes sweating it out with a set of 26 specific poses in a room heated up to 105 degrees. Sound awful? We promise it’s not. In fact, the heat helps to loosen muscles, deepen stretches, and massage internal organs, while the immense amount of sweating rids your body of toxins. You’ll walk out of class feeling like you’ve just completed a juice cleanse. Fit Bit: Bring a towel to put on top of your yoga mat to prevent unwanted slipping and sliding. 40 Cranbrook Road, Cockeysville, 410-683-9642

Charles St. Barre

This midtown mainstay, once known as Pop Physique, is undergoing a bit of a makeover. But not to worry—all the muscle-shaking intensity and dancer-like grace remain in this high-ceilinged spot, where twinkling chandeliers will make you feel like a member of the corps de ballet. And that’s by design—even the class routines are set to music, choreography-style. Says General Manager Kim Quinn, “Most women have a little ballerina inside of them.” Fit Bit: The studio’s re-vamp kicks off with two new classes—a barre stretching class to give you those long, lean dancer muscles, and a cardio dance and yoga class that will make you feel like you’ve scored a part in Flashdance. 339 N. Charles St., 443-869-0498

CorePower Yoga Federal Hill

Though we may be biased, we think that out of 160 CorePower Yoga studios nationwide, the Federal Hill location is one of the most beautiful. In addition to the natural light that pours through its large windows and the updated, modern design, this yoga destination challenges guests to push through physical boundaries and channel emotion into energy. As a bonus, this studio, which offers a variety of classes for both the beginner and experienced yogi, is equipped with a retail shop stocked with everything from workout attire to yoga mats and essential oils. Fit Bit: For some added intensity to your everyday yoga grind, the Federal Hill has a Yoga Sculpt class that combines free-weights with yoga and cardio to strengthen muscles and sweat out those toxins. 1420 Key Hwy., Suite 201, 443-707-2230

The Dailey Method Towson

This bright and colorful cross-training center is ideal for workout aficionados of every age, experience level, and body type. With a unique focus on alignment and form, this studio offers a variety of classes from restorative yoga and barre to cycle 45—a 45-minute, spirit-lifting spin class that is sure to make you sweat. Says owner Melanie Pipkin Kozel, “If you’re intimidated by fitness you can be sure to find a nice, supportive community here.” And when it comes to working out, there’s just nothing better than that. Fit Bit: In the spirit of maintaining a fitness destination for all, The Dailey Method features a charming child-care center that offers services during popular class times, giving on-the-go parents an opportunity to focus on their workouts. 1220 East Joppa Road, Towson, 410-938-8925

Inline Fitness

When Heather Kirk was in business school at the University of Baltimore, she met her now-husband, Josh, who owned Inline’s private training studio. “I came up with the idea to open a group class studio as a school project,” Heather says. “And my husband jumped onboard.” Today, Inline has four locations with private training, group fitness, and two barre studios. Inline’s spaces feel like tranquil dance studios, with lightly stained woods and mirrored walls, but the classes—especially HIIT + Core and kickboxing—are high-energy and total-body focused. Fit Bit: Inline also offers healthy meal planning to its clients in a four- or six-week program called Evolution. Various locations, including 720 S. Montford Ave., 410-940-9601

Krav Maga Maryland

Intimidated by the prospect of Krav Maga? Once you walk into Krav Maga Maryland, any fear you have will slip away. The studio, which opened in 2005, is full of smiling, sweaty—and we mean sweaty—faces, and the staff’s nationally certified instructors are welcoming and knowledgeable, helping even the most uncoordinated with their form. Start your Krav journey with the Level 1 course during which you will master your fight stance and hammer fists, and learn how to escape a chokehold, before testing into higher-level classes. Want to make your workout even more well-rounded? Try out any of the numerous strength and conditioning classes, including Thai pads, heavy bag, and mobility training. Fit Bit: Krav Maga Maryland also offers women’s self defense and active shooter seminars to teach the best ways to protect yourself in violent situations. 8865 Stanford Blvd., Suite 141, Columbia, 410-872-9194

M Power Yoga

This bright, modern studio inside the Natty Boh building in Brewers Hill is full of friendly, youthful energy that will serve as motivation to try something new. Sign up for a hot yoga class to receive detoxing benefits, find a spot at the barre for a toning session, or, when the weather outside isn’t frightful, attend a rooftop class with gorgeous views. What also makes M Power unique is its emphasis on music. Founders, and brothers, Jason and Joel Herd are musicians themselves, and classes often feature live guitar. Fit Bit: Go deep inside your yoga practice and attend a restorative class with musical accompaniment. Soft, soothing tunes allow you to sink further into those hip openers. 3600 O’Donnell St., Suite 100, 410-534-9642

Movement Lab

Everything about this Remington spot shouts outside-the-box and just plain fun—from its sun-drenched location above the soon-to-open R House food hall, complete with a jewel-toned mural of the night sky, to class offerings that include jumping fitness and Nia—a combination of martial arts, dance, and mindfulness. Founder Lola Manekin wanted to re-create the joyful, youthful spirit that inhabits gyms in her native Brazil. “The goal here is to have fun while you move,” she says. Fit Bit: If you’ve ever been curious about anti-gravity yoga—participants flow through poses while suspended from the ceiling by heavy-duty silks—this is the place to try it. You’ll feel weightless and graceful as you float upside down while the sun shines on your face from enormous windows. 301 W. 29th St., 443-388-9191

Pure Barre Baltimore

This new addition to the Baltimore barre scene, which opened in August, will get your muscles working through challenging, low-impact, full-body workouts. From the dimly lit, intimate studio, to upbeat playlists created for each segment, Pure Barre will leave both beginners and veterans feeling stronger after just one 55-minute class. This class is not just for seasoned ballerinas. Instead, the workouts are created with all experience levels in mind, and will leave you sore in muscles you never even knew you had. Fit Bit: This spring, Pure Barre will add Pure Barre Platform to its repertoire—a new, heart-pumping cardio class for those who are seeking to kick their workout up a notch. 2400 Boston St., Suite 104, 443-835-1800

REV Cycle Studio

One step into this sleek, modern spin studio in Locust Point and you immediately feel the positive energy, which hits you like a ton of bricks. With an incredibly friendly staff, comfy lobby—free coffee and Wi-Fi!—and chic individual spa shower rooms, it’s easy to feel right at home. New to spin? Try REV45, the 45-minute cycling class during which the studio is dimly lit and your limits will be tested—with sprints, climbs, and intervals set to the sounds of your instructor’s motivating playlist that will be sure to get you pumped (we’ve never heard them play a bad song). Keep your eyes open for REV’s novelty sessions, which offer everything from different genres of music to holiday themes. We especially loved the Thighs Before Pies class offered on Thanksgiving. Fit Bit: REV recently opened a second studio in Brewers Hill, making it even more convenient to hop in the saddle. 1718 Whetstone Way, 410-727-4738

Sanctuary Bodyworks

This group fitness and private training studio in Fells Point is truly a retreat from the everyday stressors of life. You can tell the space was once a church, with its stained glass windows and high, vaulted ceilings. Barre, yoga, Zumba, and belly dancing are just a few of the classes that will have you leaving refreshed in both body and mind. “It’s not cookie cutter—you’ll see every type of person here,” says instructor Joan Davila. Fit Bit: Unlike other studios where losing weight is the top priority, here they believe in realigning the body first and focusing on health before moving on to that next step. Two locations, including 710 S. Ann St., #210, 443-438-3566

Sunlight and Yoga Holistic Wellness Center

Breaking news: Serenity does exist, and it can be found here. Not just a yoga studio, this wellness center also instructs clients on how to live mindfully and meditate, all within a light-filled, serene space. Their website provides users with tips to supplement classes (such as juicing recipes) so that you can allow the light to shine in every day and in every way. Fit Bit: For clients eager to make yoga a larger part of their lives, the center goes one step further by providing yoga teacher training programs regularly. 4639 Falls Road, 410-243-0492

True Balance

It’s all in a name: At this Mount Vernon wellness hot spot, you can not only strengthen your core (hello, barre), bust a move (Irish dancing, anyone?), and stretch it out (Pilates, please!), but it’s also a place to get a grasp on what it means to be healthy. Owner Ali True Smith and her staff of seven instructors provide a space where the full scope of wellness is emphasized and balance is achieved through by-appointment personal training, massage therapy sessions, and nutrition consultations specific to your needs. Fit Bit: With Balance classes for seniors and Mom & Me Boot Camp for parents, this place is pleasantly inclusive. Two locations, including 1021 Cathedral St., 410-303-2951

The Excuse:
I don’t have enough time.

The Solution:
Have a back-up plan that involves something pretty simple—pushups, jumping jacks, or running stairs. All you need is 30 minutes. You can do it at your office or at home.

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The Excuse:
I’m bored with my workout.

The Solution:
Getting bored probably means that the workout is too easy for you, so you should challenge yourself—increase the weight or repetition, or maybe both. If that fails, switch it up! You shouldn’t do any one workout for more than a month at a time, anyway. Try some new stuff like yoga, Pilates, swimming—anything that gives you a little boost

The Excuse:
The weather conditions aren’t ideal.

The Solution:
Exercise inside, of course! Get a workout partner or somebody to help motivate you to go to the gym or a class. He or she should have the same goals as you.

---

The Excuse:
I feel sore.

The Solution:
Typically you shouldn’t feel sore for more than 48 hours, so at least one of those days will be your “off” day. That is when your body is building muscle and recovering, which makes it important. If you don’t want to take two days off in a row, do some stretching for 20-minutes in the pool or with a foam roller.

The Excuse:
I’m not seeing results.

The Solution:
Each person is different. If you’re not seeing results, you may have to change your diet as well as your workouts. It’s kind of trial and error— seeing what works.

---

The Excuse:
Gym memberships are too expensive.

The Solution:
Small group training is a little cheaper, and you still get a bit of individual attention in the session. Also, consider joining a running club—you get the same results and the social aspect keeps you motivated.

Yes, we know it’s January—month of those dreaded resolutions—and
no, we’re not trying to guilt trip you. (Okay, maybe just a little.) But
seriously, there’s no excuse not to join a local gym at this point. You
say you have no time? There are plenty of 24-hour gyms in the region.
Afraid to be around the body-beautiful people? There are lots of gyms
that cater to an older, more laid-back, or even out-of-shape clientele.
Think you can’t afford the fees? At least two of our featured gyms are
$10 a month. Basically, whatever your particular version of a perfect
gym might be, it’s out there. Here are 18 great places to start.

Bare Hills Racquet and Fitness Club

1420 Clarkview Rd., 410-823-2500

The facilities: Owners Jack and Nancy Dwyer have
transformed a fitness center that once housed a ski slope made of carpet
into a modern facility equipped with six tennis courts, eight squash
courts, a steam room and sauna, cycling room, and yoga studio. There’s
also plenty of variety in a large upstairs cardio room. It was named the
2011 United States Tennis Association Facility of the Year.

Who goes there: “It’s definitely got a family feel,”
says director of member relations Melinda Capone of the gym’s friendly
vibe. Bare Hills also reaches out to the community, offering free
workouts for Baltimore City firefighters and police officers.

What’s hot: Bare Hills members have a wide range of
class options, from the popular Bosu (like a dome-shaped medicine ball)
to yoga fusion to Ladies Lunch League (tennis). Squash and tennis are
taught by the pros, including world-famous squash director Lefika
Ragontse. Thirty-minute classes offered mid-weekdays, give professionals
a quick workout.

Special features: Starting this month, Bare Hills
will offer Piloxing, a combination of Pilates, dance, and boxing. In
addition, Soul Body—a yoga studio—operates classes out of the same
building and offers some of its classes to Bare Hills members.

Meet a trainer: “Everybody fills their own niche,”
owner Nancy Dwyer says of her staff. Regina Roesner hosts about 20
Gravity training classes each week, using the same equipment Tiger Woods
trains on. Truet Purnell recently won a national bodybuilding
competition, and the Fitness Center has 14 personal trainers on staff.

Rates: $64-137/month; annual tennis membership fees are $99-41.

Brick Bodies

Several locations, including 212 W. Padonia Rd., Timonium, 410-252-5280

The facilities: The Padonia location started as a
racquetball club with a bar, hot tub, and cigarette machine. Since
owners Lynne and Victor Brick purchased the gym in 1985, the space has
been reconfigured to include a basketball half-court and several large
equipment rooms, featuring modern-day apparatus like ellipticals, cross
trainers, and Stairmasters on two floors. There’s a joie de vivre among
the exercise enthusiasts, and it’s not unusual to see Lynne Brick in
their midst.

Who goes there: The median age is around 41, with most members between ages 25 and 65, says Josh Gerber, the company’s marketing director.

What’s hot: TRX suspension training, Brick Boxing,
Baltimore Barre (“a cross between Joseph Pilates and Jane Fonda,” says
Brick), spinning (“Everyone knows how to ride a bike,” she explains of
its popularity), and a focus on 30-minute workouts for the
time-challenged. A sign outside the building reminds members, “Have you
had your quickie today?”

Special features: The club opens at 4:30 a.m. for
early birds on weekdays, has a Little Brick’s program with structured
child care, has group personal training, as well as individual sessions,
and hundreds of classes, including Zumba, body jam, and body jump.

Meet a trainer: Certified personal trainer and group
exercise instructor Pam Monacelli has been at Brick Bodies since 1993.
“What I truly enjoy is seeing someone finish something that they didn’t
think they could do,” she says. “I firmly believe that we all have it in
us to do things that we never imagined we could do.”

Rates: $40-50/month; $60 includes a trainer twice a week.

Canton Club

2780-D Lighthouse Point East, 410-276-5544

The facilities: The one-level layout, on the second
floor of a waterfront building in Canton, has all the amenities of a
state-of-the-art gym with a spectacular view of the harbor. “It’s like a
cruise ship that doesn’t move,” says Canton Club’s fitness director
Jacki Dalsimer. Clients can work out on treadmills and other gym
equipment while gazing at boats and Baltimore’s skyline. Another draw is
the “wow room,” as co-owner Amy Passen calls the area with silk purple
hammocks suspended from the ceiling for Air Yoga and the attached
FitWalls, where clients hold onto outcroppings on the “walls” to build
strength and flexibility.

Who goes there: The co-ed clients range from mid-20s
to mid-60s, with some members in their 70s. “[Empty] nesters are a
growing population,” says Passen, as well as young parents. (Canton Club
recently added a daycare program called Canton Cubs.)

What’s hot: In addition to Air Yoga and the FitWall
concept— Canton Club is the only gym on the East Coast to offer this
equipment, Passen says— the gym has TRX suspension training, basically
using suspended straps for whole-body fitness. There’s also boot camp,
yoga, weight-loss programs, spinning, kettlebells, and . . . tires (only
these big rubber rounds are used in group-fitness classes for flipping
over, pushing back and forth, and even hopping in the center).

Special features: The gym is open 24 hours a day in a
secure environment with parking, which eliminates most excuses not to
exercise. The gym prides itself on encouraging camaraderie among the
staff and its club members. “Without the alcohol, it’s a very
Cheers-like environment,” says Passen, who owns the gym with her husband
Marty, a physician.

Meet a trainer: Fitness director Jacki Dalsimer says
club members are her motivation. “The ‘thank you’s’ I get for changing
people’s lives are why I love my job,” she reports. “I am passionate
about not only helping my personal clients but all members at Canton
Club reach and exceed their goals.”

Rates: $64-89/month, plus extra for personal
training; Premium Coaching Option, $180/month, includes three monthly
one-on-one personal-training sessions.

Curves for Women

733 W. 40th St., #20, 410-467-8700

The facilities: In this no-boys-allowed gym, there
are a dozen or more exercise machines of different kinds to work
different parts of your body. Give them 30 minutes a day, three times a
week, and work a set number of minutes on each machine for cardio and
strength, and you’re done.

Who goes there: Curves has a unique clientele: Its
250-odd members are, obviously, women only. Many are a bit
self-conscious about the, er, unOlympic state of their physiques, some
just prefer working out without the distraction of guys. These ladies,
ages 10-87, for the most part aren’t training for a triathlon, but just
want to get fitter. Manager Apple Koekemoer and her four staffers train
newcomers on the circuit, do fitness assessments, and help members set
goals.

What’s hot: What’s cool about Curves is its honest
place in the fitness universe: Come in any physical shape and in any
clothes you want, girls, (we saw not one member in Spandex on a Monday
at midday) and get fitter in an environment where self-consciousness is a
non-issue.

Special features: Insurance will, in many cases, pay
for the Curves program, considered a wellness program by participating
carriers and employers.

Meet a trainer: “We’re not bodybuilders,” says
Koekemoer, “we’re just about fitness.” She’s a true believer, by the
way: Eight years ago, at age 35, the former bookkeeper needed this same
non-judgmental environment to get her strength back after breast-cancer
treatment. When the manager spot came open, she knew it was meant to be.

Rates: About $40/month, annually.

Downtown Athletic Club

210 E. Centre St. 410-332-0906

The facilities: Because it’s open 24 hours, this
100-year-old, 66,000-square-foot converted train depot is never overly
crowded. Along with the normal roster of free weights and exercise
equipment, look for free parking, racquet ball and squash courts, a
basketball court, an indoor pool with sauna and steam room, a rubber
track, and a boxing ring. The vibe is “chill,” says lifestyle consultant
Karen Codd. “It’s state-of-the-art, but not posh.”

Who goes there: The gyms boasts an eclectic mix of
clients—downtown dwellers, workers, and commuters. It’s a true “melting
pot,” Codd says. Both Gov. Martin O’Malley and former Mayor Sheila Dixon
are regulars.

What’s hot: TRX suspension training, which uses
cables to improve core strength and flexibility. “You can see an
85-year-old next to a bodybuilder,” says group fitness director Ron
Crognale.

Special features: The Freshfit bar and grill, where
you can go for a beer or a sandwich and watch the game after your
workout. Also, since the DAC is part of the Merritt Athletic Club
network, you get the six week results guarantee and can use your
membership to work out at any of Merritt’s nine regional locations.

Meet a trainer: Personal training manager Heidi
Shaneybrook, a former Division III soccer player at Salisbury
University, has a background in physiology and kinesiology and, with her
own history of a bad back and balky knees, knows how to maximize a
workout for those with sports injuries. “She makes the workout as
enjoyable as it is intense,” says Crognale.

Rates: $51-89/month.

Federal Hill Fitness

39 E. Cross St., 410-752-3004

The facilities: Located amongst the bars and
restaurants on Cross Street, Federal Hill Fitness has a modern, rehabbed
feel. There’s a second-floor loft, exposed brick, and Robert McClintock
paintings donning the walls. The main floor has an open area for
cardio, the downstairs is for core, and the second floor has kettlebells
and weights and a studio for classes.

Who goes there: Much like its sister gym, MV
Fitness, the club’s clientele comes straight from the neighborhood.
“Most members are younger, athletic, and look like people you’d
typically see in Federal Hill,” says owner Andrea Shelby. “Those of us
who live here walk everywhere, so it makes sense that we’d walk to our
gym, too.”

What’s hot: Federal Hill Fitness’s most popular
program is the outdoor boot camp. “It’s a seriously butt-kicking,
competitive class,” Shelby says. “There’s a lot of pain and a lot of
results.” The boot camp meets three times a week for four weeks at 6
a.m. on the top of Federal Hill. “There’s nothing quite like seeing the
sunrise over the Baltimore skyline and knowing that your day is off to a
great, healthy start,” she says.

Special features: Shelby explains that because the
gym is a smaller size (about 600 members), there is a more personal
connection. “We’ve been open for 10 years and have so many members that
have been here from the beginning,” she says. “We have a great retention
rate. People only leave if they move.”

Meet a trainer: Trainer Reese Ashe has a background
in mixed martial arts and wrestling, and he specializes in
group-training classes (like the hardcore, outdoor boot camp) and
kickboxing. (Plus, we named him “Best Personal Trainer” in 2010). “He
has the added glitter of being a part of the club from the beginning,”
Shelby says. “He’s truly an exceptional part of the team.”

Rates: $49-69/month; a personal training membership
is $299/month. (Federal Hill Fitness members can also use the MV Fitness
facility.)

LifeBridge Health & Fitness

1836 Greene Tree Rd., Pikesville, 410-484-6800

The facilities: We should probably tell you what
they don’t have here; that’d be a much shorter list. The gym has more
than 200 cardio machines, each with individual TVs; heated saltwater lap
pool, plus a therapy pool; three group-exercise studios; an indoor
walking track; rock-climbing wall; swanky locker rooms with hot tubs,
saunas, and steam rooms; free Wi-Fi; cafe; pro shop selling Lululemon
and Under Armour gear; and a LifeBridge Health physical therapy practice
on premises.

Who goes there: Because of the gym’s association
with LifeBridge Health (the parent organization of Sinai and Northwest
Hospitals) and its Pikesville location, you’ll see lots of suburban
boomers working up a sweat as part of their rehabilitation regimens. On
the other end of the spectrum, many elite athletes, including some
Ravens, stop by to partake in the Parisi Speed School, a conditioning
program designed to improve performance.

What’s hot: Zumba is by far the most popular class
on the schedule, but strength-training/body-sculpting classes like Body
by Barre and Pilates also attract a crowd.

Special features: The one-tenth of a mile indoor
track, which encircles the upstairs, provides an opportunity to release
oneself from the yoke of the treadmill and actually, you know, go
somewhere when you walk. The rock-climbing wall has beginner and
advanced sides. And the pool is always a toasty 83 degrees.

Meet a trainer: Word around the locker rooms is, if
you really want results STAT!, the person to see is former Towson
University-hockey-player-turned-personal-trainer Billy Wunderlich. It
won’t be easy, and you’ll have to work for it, but he’ll make sure you
do.

Rates: Standard memberships/$89 per month.

Lifetime Fitness

7220 Lee DeForest Dr., Columbia, 410-953-0022

The facilities: Inside this Columbia gym—possibly
the largest fitness facility in the state of Maryland—you’ll find three
pools, two indoor, including one with amusement-park style slides, and
one outdoor, also with slide, a zero-depth entry “beach” and a hot tub;
two full-length basketball courts; a 30-plus-foot-tall climbing wall;
400 pieces of cardio and Nautilus equipment; four class studios,
including dedicated yoga/Pilates and “cycle theater”; 26 full-time
personal trainers; a full-service restaurant plus an outdoor bistro in
summer; two squash courts; two racquetball courts; a full-service spa;
and a child-care center complete with a maze, eight computers, a
miniature basketball court, and a full playground. (Whew!)

Who goes there: Lifetime works hard to provide
something for everyone, from the babies in the child-care center to the
elderly clients in the gentle yoga class, but director Joel Schlossberg
says the biggest segment of members are family-oriented people in their
30s, who stop by on their commutes to Baltimore or D.C.

What’s hot: The Zumba classes are big, as are
classes in the spinning studio, with 52 stationary bikes and a giant
video screen that projects segments of the Tour de France.

Special features: This gym is open 24/7, 365 days a
year. There is also a full-service summer camp for kids. The adult
basketball league, Ultimate Hoops, keeps statistics for all players
online and sends the winning teams to a national tournament where they
play top teams from other Lifetime gyms around the country.

Meet a trainer: Marnice Sigur, 42, had an epiphany
two years ago when her mother was diagnosed with colorectal cancer,
diabetes, and hypertension. Concerned about her own health, she became a
fitness fanatic, losing 82 pounds in a year and studying to be a
personal trainer. Now, she works at Lifetime helping other overweight
and obese people change their lives.

Rates: $80.95/month for adults, up to $155/month for families.

Maryland Athletic Club, Harbor East

655 President St., 410-625-5000

The facilities: MAC Harbor East doesn’t feel like a
gym, but more of a spa smack in the middle of downtown. Along with
top-flight weights and machines, the 54,000-square-foot facility is
complete with individual steam showers, salt-water pools, and an
Internet cafe so that gym doesn’t feel like such a chore after all.

Who goes there: General manager Mike Hines estimates
that about two-thirds of MAC Harbor East’s members are under the age of
40. Most of the members are downtown professionals who like the
convenience of a gym near the office. “It’s like a Who’s Who of
Baltimore’s workforce,” Hines says.

What’s hot: Hines says that, without a doubt, the
most popular program is the MAC Blast, which is a boot-camp program that
also includes 10 consecutive days of intense workouts all over the
club. Hour-long classes include boxing, yoga, core training, and
swimming. “It’s really a jumpstart if you feel your workout program has
gotten stagnant,” Hines says.

Special features: The spa-like feel of MAC Harbor
East is certainly distinct among downtown gyms. The facility also has
three indoor pools for lap swimming, aquatic classes, and kids play.
There are also squash courts.

Meet a trainer: Jason Williams is one of Harbor
East’s most popular trainers. “He does every type of training possible,”
Hines says. “From stretching to running assessments and Pilates.” With a
degree in sports medicine, Williams also specializes in rehab and
sports-specific training for MAC’s more athletic members.

Rates: $79-99/month (MAC Harbor East members may also use the Timonium MAC facility.)

Maryland Athletic Club, Timonium

110 W. Timonium Rd., Timonium, 410-453-9111

The facilities: Owners Liz and Tim Rhode had a
vision in the mid-’90s that turned an old warehouse into today’s
gleaming 64,000-square-foot fitness center, complete with swimming pools
and a cafe. The MAC, as its familiarly called, recently celebrated its
15th year with a blowout party.

Who goes there: The average age is 50, with 20
percent of its 7,000 members age 70 plus, says Sharon Nevins, the MAC’s
marketing vice president.

What’s hot: TRX suspension training, small-group
personal training, boot camp, yoga, and classes like spinning, step, and
Zumba. “The buzz word is functional training,” says Nevins. “We want to
support what you do in everyday life.”

Special features: There are two personal-training
studios, a Kids Club for child care, a lap pool, two therapy pools, a
cardio area that is quieter and more private than the bustling main MAC,
which has its own array of machines on the first floor and two
mezzanines, and a partnership with an on-site physical-therapy company.

Meet a trainer: Billy Delorbe has been a trainer at
the MAC for more than seven years. “Helping people is one of my favorite
things to do,” he says. “I love working on new structures, different
exercises, and coming up with ways to keep my clients motivated. Trying
new exercise combinations keeps it interesting.”

Rates: $69-99/month (Timonium MAC members may also use the Harbor East MAC facility.)

Meadow Mill Athletic Club

8600 Clipper Mill Rd., 410-235-7000

The facilities: A meandering labyrinth of rooms
inside a renovated 19th-century mill complex, Meadow Mill has rooms of
cardio and Cybex resistance weight-training equipment, two
group-exercise rooms, a spinning studio, a Pilates studio, and 14 single
and two doubles squash courts.

Who goes there: Squash enthusiasts make up a sizable
portion of enrollment but young urbanites from nearby Hampden and
Clipper Mill are also represented.

What’s hot: Did we mention squash? It gets a lot of
play here. The club regularly hosts international, national, state, and
in-house tournaments. Free squash clinics are held weekly for members.

Special features: Though Meadow Mill is best known
for its squash, the gym also offers a full range of fitness classes,
including an aerial acrobatics studio. The high-ceilinged room is
outfitted with fabric drapery on which professional aerialist Robin
Miller will teach you the tricks of the acrobatics trade.

Meet a trainer: Miller has performed acrobatics in
Las Vegas and Lake Tahoe and offers instruction on aerial hoop, hammock,
and fabric routines.

Rates: With no annual contract required—— ever——
Meadow Mill is one of the more flexible places around. Regular
membership is $75 per month.

Merritt Athletic Club Canton

3401 Boston St., 410-563-0225 (and several other locations)

The facilities: The official club of the Baltimore
Ravens cheerleaders, this spotless 24-hour club has an eye-popping
spinning studio, an indoor/outdoor pool with a view of the harbor, a
basketball court, two squash courts, a full-service day spa,
state-of-the-art exercise equipment, plus 70 group fitness classes
offered each week.

Who goes there: Mostly business professionals in
their 20s, 30s, and 40s who are “all here for the same reason—— to get
fit,” says sales manager Doug Wood.

What’s hot: Group personal training classes (usually
4 to 8 people), a great way to get personalized training at lower price
points. The new focus is functional training, says Wood—— “training
that relates to everyday activity.”

Special features: The gym’s $30,000 light and sound
system can turn a spinning class into a uniquely entertaining and
energizing experience. Additionally, the gym’s indoor/outdoor pool is
the “place to be” on weekends. There is a cheerful day-care center.

Meet a trainer: Former wrestler Mark Frear is “not a
kid”—— he’s in his 40s—— and his experience shows. He’s “well-versed in
the anatomy of the body,” says Wood, and has an insatiable curiosity
about fitness and health. “If a client is on medication, he’ll do
research to find out how that affects the body,” says Wood. His workout
style is reportedly intense without being intimidating.

Rates: $51-89/month. (Membership can be used to work out at any of Merritt’s nine regional locations.)

MV Fitness Athletic Club

1016 N. Charles St., 410-878-2990

The facilities: The four-year-old gym is located in a
converted Mt. Vernon mansion catty-corner from The Belvedere Hotel.
Inside, there is original marble, hardwood floors, and fixtures, like a
beautiful chandelier in the front room. The bottom floor (the cellar) is
for weight training, the first floor uses the former living room for
cardio, the kitchen for the classes, the dining room for spin class, and
the smoking lounge (!) for Pilates.

Who goes there: Andrea Shelby, who also owns Federal
Hill Fitness, explains that both gyms specifically serve the
neighborhoods they’re in. “Mt. Vernon is the cultural center of the
city,” Shelby says. “So we get people from the symphony, we get art
students, we get the whole gamut.”

What’s hot: Reflective of a larger trend in the
industry, one of the most popular programs is Fit Club. This
group-training program is designed as a weight-loss clinic, where you
train in a small group setting three-times a week for six weeks. “Fit
Club is very results-driven,” Shelby says. “You keep a food journal, we
host seminars, all while you’re working out with one of our trainers.”

Special features: You’d be hard-pressed to find a
prettier gym out there, especially one with more sunlight pouring
through all the rooms. Plus, there are private, locked showers—each
stocked with toiletries paid for by the gym. The spinning bikes face a
giant window overlooking Charles Street.

Meet a trainer: Guy Cragwell has been training
clients for more than five years, and is also a certified nutritionist.
He specializes in achieving weight-loss goals through plyometrics and
functional movements. “He could take a piece of wood and make it into a
workout,” Shelby says.

Rates: $49-69/month; a personal training membership
is $299/month. (MV Fitness members can also use the Federal Hill Fitness
facility.)

Planet Fitness

11989-A Reisterstown Rd., Reisterstown, 410-702-4321 (and 14 other locations)

The facilities: Each location of this no-frills
24-hour franchise encompasses about 20,000 square feet of workout
equipment including, cardio and strength-training machines,
free-weights, a circuit area, tanning beds, and locker rooms. But Planet
Fitness is more notable for what it doesn’t have. In an effort to keep
prices affordable, it eschews cafes, saunas, group fitness classes, and
other optional accoutrements.

Who goes there: “It’s all ages, races, sizes, and shapes,” says Josh Gerber, the marketing director for Planet Fitness’s parent company.

What’s hot: Planet Fitness does not forsake all
comfort. The tanning beds get lots of use and are complimentary
depending on membership level. Relaxing leather massage chairs are
another perk.

Special features: There is a strict no-muscleheads
policy at Planet Fitness. The workout floor is a bona fide “no grunting
zone,” and an alarm will sound if someone slams weights around like a
Mr. Universe contestant.

Meet a trainer: Planet Fitness doesn’t have personal trainers, but they do have fitness staffers at each gym to offer explanation or guidance.

Rates: Standard membership is $10/month, with a $29 start-up fee.

PRO Fit Rx

15 W. Aylesbury Rd., Timonium, 410-828-7948

The facilities: New gym in a big commercial space
that has room after room of all the latest hardware, from cardio
machines, strength-building equipment, and weights to the usual parade
of flat-screen TVs. There are also group sessions, including Zumba,
kick-boxing, and boot-camp classes, as well as personal trainers.
Suffering from a touch of gym-germ-phobia? Then you’ll appreciate the
hygienic attractions of a spotless new locker and shower area.

Who goes there: This would be a good choice for
people who know exactly what they want out of a gym and don’t want to
pay higher fees for things they don’t want: The membership fees follow
the a là carte model, so you only pay for what you use.

What’s hot: Beginning this month, those who just want to take a lot of classes can pay a minimal fee to drop in on any class they like.

Special features: This place is truly for the person
who doesn’t want to be held hostage by their club: You pay month to
month, and several memberships require no contract.

Meet a trainer: “We pride ourselves on hiring
personal trainers who not only have years of experience, but hold the
most extensive certification in the personal- training industry,” says
co-owner Diane Baklor.

Rates: $30-60/month.

Spunk Fitness

1433 York Rd., Lutherville, 410-828-4653

The facilities: The place doesn’t look like much
from the outside, being on the backside of the oh-so-’80s shopping plaza
at York and Seminary, but the location (right off the Beltway) is easy
for the greater-Towson area, and it offers a good range of cardio and
strength equipment, plus personal and group training.

Who goes there: Sure, over in the weight area, it’s
mostly young males strutting their stuff, but we’re not talking about
the Mr. Universe type. (In fact, there’s a sign that says, “No grunting
or dropping of weights.”) More popular is the cardio side, with rows of
the latest high-tech treadmills and 50-inch flat screens, where you’ll
find folks ages 16 to 65, with a good number of professional types who
look like they came at midday to get a break from their office cubicles
(and who appreciate the full lockers and steam rooms).

What’s hot: There’s a reason that the Lutherville
and Ellicott City branches of this three-state chain have more than
20,000 members—— and we think it’s probably a price that’s hard to beat.

Special features: If you need to work out your frustrations at 3 a.m., this is the place for you: It’s open 24 hours on weekdays.

Meet a trainer: Spunks’s most popular trainer is
probably Katie Ferris, 25, who was pursuing a master’s in biology at
Towson University when she caught the fitness bug. Says Ferris: “I do
both basic training and conditioning with a wide range of clients, some
who want low-intensity programs, others, who might be training for
competition, high intensity” including rehab for clients who are
recovering from an illness or injury.

Rates: About $10-20/month.

Under Armour Combine Training Center

1010 Hull St., 410-752-0100

The facilities: Located on Under Armour’s Tide Point
campus, the Combine Training Center (CTC) is the 11,000-square-foot
brainchild of FX Studios and Under Armour. The space is very open with
hardwood floors and fire-engine red walls, with windows overlooking Tide
Point’s promenade and the harbor. There are rooms for cardio, strength
training, weight lifting, and various open spaces for classes and
suspension training.

Who goes there: The clientele is about 70 percent
Under Amour employees, but the facility has been available to the public
since it opened two years ago. “Your typical Under Armour employee is
pretty type A, competitive, and athletic,” says Nate Costa, trainer and
owner of FX Studios. “That energy inspires everyone.” The CTC has also
hosted professional athletes like Tom Brady, Brandon Jennings, and
Lindsey Vonn.

What’s hot: Besides the TRX suspension training and a
hardcore combine program, the CTC offers barre classes, which is the
core training class done at a ballet bar that is popular in bigger
cities and just starting to be introduced here. “It has the flow of a
yoga class, but you’re really working your muscles with various tension
exercises,” says Costa.

Special features: Many of the CTC’s classes are held
outside on the promenade so members can exercise while overlooking the
harbor and city skyline. Additionally, the gym has a “challenge wall,”
where members can record their best times, weight amounts, and distances
to try to best other members. “This is a really good motivational
tool,” says Costa. He also says that the CTC’s more than 600 members
feel like a community, as most of them come from Tide Point offices
(like Advertising.com and GKV) and already know each other.

Meet a trainer: Chris Sams is “probably the most
creative trainer we have,” says Costa. Sams has a large breadth of
expertise as he specializes in everything from marathon training to
pre/post-natal exercise. With more than seven years of experience, Sams
understands how to adapt exercise routines to fit any member. “Chris is
constantly challenging your body,” says Costa. “He’s really good at
keeping it fresh.”

Rates: $50/month. (Under Armour employees included.)

Weinberg Family Center Y

900 W. 33rd St., 410-889-9622

The facilities: The sprawling complex on the site of
the old Memorial Stadium incorporates a large fitness center with
dozens of cardio and Nautilus machines and free weights, an indoor pool,
a full-length basketball court, rooms for classes, a sports field with
stands, an early childhood learning center, a rock-climbing wall, the
massive playground, and locker rooms with dry saunas.

Who goes there: Conveniently located near lots of
North Baltimore neighborhoods, the Y draws young professionals for the
cardio equipment, rock wall, and adult basketball leagues; families for
the child learning center, youth leagues, and playground; and retirees
for its Silver Sneakers, Silver Splash, and Aqua Arthritis classes.

What’s hot: Zumba and boot-camp classes are among
the most popular, while the enormous open-to-the-public playground——
which has miniature versions of Baltimore landmarks like the Bromo
Seltzer Tower and the Hippodrome—— draws visitors from all over the
region.

Special features: Built on the site of Memorial
Stadium, the Y pays tribute to the Baltimore Orioles and Colts greats
who gained glory there. The Ring of Honor in the large gymnasium,
features large banners celebrating Earl Weaver, Brooks Robinson, Lenny
Moore, Art Donovan, Frank Robinson, and several others.

Meet a trainer: Fitness director Craig Collins has a
degree in cardiac rehab and works both with elderly and rehabilitating
clients, as well as runners and amateur athletes on bio-mechanics and
performance enhancement.

Rates: $49/month for adults; $68-78/month for families.