Personal trainer with student in fitness center

Our state-of-the-art fitness centers, located at the La Plata, Leonardtown, and Prince Frederick campuses, feature cardio equipment, machines and free weights for all your fitness needs. Fitness studios, exercise rooms, and a variety of classroom spaces are available for aerobics and other fitness activities including Zumba, Tai Chi, yoga, and more. In addition, the facility has specialized fitness assessment rooms for individualized consultations and fitness analyses.

WFA 5000 Personal Training Fundamentals

Prepare for the American Council on Exercise (ACE) Personal Trainer Examination with this course. Individuals seeking to provide one-on-one fitness instruction, gain proficiency in the field, and achieve nationally recognized credentials will benefit from the information provided in this course. Lectures cover principles of basic exercise science, anatomy, nutrition, exercise program design, and the role of the fitness professional. Practical skills cover the following topics; exercise techniques, spotting and cueing skills, fitness assessment protocols, and client compliancy.

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WFA-5080 Advanced Health and Fitness Specialist

Prepare for the American Council of Exercise Advanced Health and Fitness Specialist Examination with this Course. Individuals seeking unique career development opportunities in providing extensive programming for the most common diseases and disorders seen on a regular basis by fitness professionals will benefit from taking this course. Lectures cover advanced exercise programming for people with cardiovascular, pulmonary, metabolic and musculoskeletal diseases or disorders and older adults, youth, and pre-and post-natal women.

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WFA-6000 Fit Over 40

Have you noticed that you don’t have the energy or strength that you used to? According to ACSM, adults lose a half of a pound of lean muscle tissue each decade after the age 25; this progressive muscle loss is advanced by inactivity and yo-yo dieting, resulting in decreased energy, metabolism and strength. Using functional conditioning and a combination of muscular and cardiovascular training, a Certified Fitness Professional will motivate and challenge you with exercises to suit your experience and fitness level.

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WFA-6010 Strength & Functional Conditioning (level I)

Advancing age and inactivity result in reduced balance, flexibility and physical endurance, due to the loss of lean muscle tissue. Scientific research proves that progressive resistance training can safely and effectively reverse this trend for all populations. Under the guidance and supervision of a Certified Fitness Professional, you will utilize strength and balance equipment to train your body in dynamic functional movements, increasing physical capacity and decreasing age-related risk factors. This course is perfect for senior participants!

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WFA-6020 Strength and Functional Conditioning (level II)

Are you looking to progress your current exercise program under the guidance and supervision of a Certified Fitness Professional? The Level II Strength & Functional Training course allows for more individualization of your fitness program and more independence in the weight room. Continue to improve balance and physical capacity with more advanced exercises and specialized functional equipment. This course is perfect for the senior population!

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WFA-6060 A.B.C. – Amazing Ball Class

Have a ball with this core conditioning class! Balance training on a stability ball works the trunk in almost every exercise performed. Explore a variety of appropriate stability and strength exercises to increase core strength and balance. A Certified Fitness Professional will guide you through a series of exercises designed to improve posture and create overall awareness of body movement. Exercises are progressed safely and are appropriate for all fitness levels.

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WFA-6080 Abs and Low Back

Have a ball with this core conditioning class! Balance training on a stability ball works the trunk in almost every exercise performed. Explore a variety of appropriate stability and strength exercises to increase core strength and balance. A Certified Fitness Professional will guide you through a series of exercises designed to improve posture and create overall awareness of body movement. Exercises are progressed safely and are appropriate for all fitness levels.

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WFA-6150 5K Training Program for Beginning Runners

People who have never run before, not run in a long time, or are fairly new to running, will benefit from this course. Get ready to run your first 5k. We take a very gradual training approach to increasing distance to keep you running injury free. Stretching, hydration, and proper nutrition are key to staying healthy and will be discussed. This class will also incorporate the benefits and techniques of aqua jogging and may consist of some class sessions in the pool with an aquatics jogging belt.

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WFA-6180 Nordic Walking

Research shows that cross-country skiing is one of the most effective total body workouts available. Use the principles of this amazing exercise year round with our newest fitness class. Take your current walks to a whole new level using Nordic walking poles on a variety of terrain. Trekking is an excellent cross-training opportunity and the perfect complement to all fitness plans. Whether you bike, swim, run, or currently live a sedentary lifestyle, this class is for you! Benefits include; reduced stress on the knees and hips and ankles, and increased stability while walking. Enjoy the outdoors, meet new people, burn more calories than regular walking and have fun!

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WFA-6200 Pilates (Level I)

Join the power of Pilates and learn why so many swear by this total body toning system. Regardless of your current level of fitness, the Pilates method will serve to both condition your body and prevent injury.  With the use of mat work, you will look to your body to create resistance – an amazing way to connect with and strengthen your core. This class challenges your stamina, flexibility and strength, as you flow through the exercises and deepen your body awareness with each movement.

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WFA-6210 Pilates (Level II)

Ready for more Pilates? After developing baseline strength and appropriate form in Pilates I, you are prepared to advance to more complex exercises with Pilates II.  Learn how to modify your current exercise program and add basic equipment to appropriately challenge your more conditioned muscles.

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WFA-6220 Hatha Yoga (Level I)

Yoga is a holistic modality for the mind, body and spirit. Allow your Certified Instructor to act as your guide, introducing you to basic yoga postures, relaxation techniques, and deep breathing practices. These soothing benefits are achieved through a reduced blood pressure, improved flexibility and increased muscle tone.

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WFA-6230 Hatha Yoga (Level II)

After gaining a foundation in yoga technique and basic postures, you are prepared to advance your workout to the next level. Modify your current postures and add new, intermediate-level, poses to progress your strength and flexibility. Then calm and rejuvenate your mind and body with a continuation of relaxation and deep breathing techniques learned in Hatha Yoga I.

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WFA-6240 Tai Chi (Level I)

Are you looking for a way to reduce stress and improve your fitness? Tai Chi provides all of the cardiovascular, muscular, and flexibility benefits of traditional exercise formats, without the impact on joints and stress on the heart. During this moving meditation, your Certified Instructor will guide you through gentle martial arts movements, using serene music and deep breathing techniques. You will leave class feeling fit and energized!

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WFA-6250 Tai Chi (Level II)

Take your Tai Chi program to the next Level as you progress through more challenging poses and transitions. Build on the series of movements learned in Tai Chi I, developing a mind-body connection and improved strength and balance through slow, conscious movement of the muscles and joints.

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WFA-6350 Intro to the MELT Method

The MELT Method, created by Sue Hitzman, is a simple self-treatment that reduces chronic pain and helps you stay healthy, youthful, and active for a lifetime. New research has revealed the missing link to pain-free living: a balanced nervous system and healthy connective tissue. These two components work together to provide your body support and optimal mind-body communication. MELT directly addresses these two systems of your body in a way no other self-treatment can. This simple yet effective practice works with a foam roller to begin reducing the effects of accumulated tension and stress caused by daily living. You will see and feel results in the first session. The ultimate goal of MELT is to improve your body's ability to restore balance and repair itself, which can create remarkable, lasting changes. You must be able to lie on the floor for this practice.

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WFA-6400 The MELT Method

Further your MELTing practice by learning additional techniques in this class. Your certified instructor will take what you've learned in the Introduction to The MELT Method class, and teach you how to get the most out of your practice. MELT is a progressive technique, and you will learn ways to put together a map of sequences personalized to best suit your needs. This class will give you the tools you need to effectively reduce pain, inflammation, and compression in your entire body, in order for you to enjoy an active pain-free life. Whether your days are filled with 8-10 hours of sitting at work, training for a marathon, or chasing after a toddler, the techniques you will learn will empower you to gently, easily, and effectively decompress your joints and re-hydrate your connective tissue. You must be able to lie on the floor for this practice.

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WFA-7000 Cardio Interval Training

Do you feel like you’ve hit a plateau? Not getting the same challenge from your workout? Maximize your calorie-burning potential with interval group training! Under the guidance of a Certified Fitness Professional, you will alternate between high and low-intensity exercises, benefiting from active recovery sets. Pair this class with Metabolic Muscular Training to jumpstart your results in just 12 classes.

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WFA-7010 Metabolic Muscular Training

Take your workout program to the next level with the latest trend in science-based exercise. Combat the effects of age and inactivity under the guidance of your Certified Fitness Professional. Train your metabolism to burn fat as fuel, results that last long after your workout is over! Combine with your cardio training program for maximal results!

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WFA-7040 Spinning

Some group fitness classes can leave you feeling frustrated trying to follow complicated choreography. There are no complicated moves in SpinningTM. You will be guided, challenged and encouraged by a certified SpinningTM instructor in an atmosphere that will help you focus on your workout, form, spinning rate, breathing and your personal visualization! You will find that you will work more efficiently, effectively and safely using heart rate training zones! Regardless of your fitness level, you will experience a great workout.

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WFA-7050 Zumba

Dance your way into fitness with this Latin inspired dance style class which combines high energy moves and dance combinations. You will be guided through a series of dance steps such as salsa, meringue, and reggae while incorporating exercises such as squats, knee lifts, and bicep curls. You’ll have so much fun doing Zumba you won’t even realize you’re working out!

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WFA-7060 Cardio Kickboxing

Kick and punch your way into fitness! During this powerful high intensity workout participants will utilize kicking, boxing, aerobic movements and martial-art type actions for a challenging total body conditioning experience. Learn proper techniques for kicking, punching and various self-defense moves from a Certified Fitness Professional. Don’t miss out on this exciting workout!

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WFA-7070 Total Body Power Pump

Variety is the name of the game in this strength training class! A Certified Fitness Professional will lead participants to motivating music while sculpting and strengthening your total body. Increase muscle strength using the latest fitness equipment and techniques. This class is designed to assist participants reaching their personal training goals. Total Body Power Pump is the perfect compliment to a cardiovascular workout!

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WFA-7080 Super Circuit

Variety is the name of the game in this strength training class! A Certified Fitness Professional will lead participants to motivating music while sculpting and strengthening your total body. Increase muscle strength using the latest fitness equipment and techniques. This class is designed to assist participants reaching their personal training goals. Total Body Power Pump is the perfect compliment to a cardiovascular workout!

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WFA-7090 Boot Camp Inferno

Get out from in front of the DVD player and discover true ‘maximum interval training’ as you are coached by a live Certified Fitness Professional! No matter what your experience or fitness level, this results-based workout will crank it up a notch by combining cardiovascular, strength, and balance training. Everyone is welcome and encouraged to step outside their box to participate in this fun, challenging, and motivating group!

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WFA-7120 High Intensity Interval Training (HIIT)

Get in shape quickly and stay in shape. HIIT is a variant of exercising that is the quickest way to burn fat and gain muscle simultaneously. Optimize your workout time by utilizing a series of short, high-intensity intervals, followed by longer, low-intensity intervals. HIIT’s repeated intervals keep your body guessing so you don’t plateau. This class boosts your metabolism and will continue to burn hundreds of calories hours after you are done exercising! This is a high intensity class; however, our certified instructors will be able to modify exercises for all fitness levels.

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WFA-7140 All Sports Performance Training

Performance, speed, agility and power training helps all athletes reach their genetic potential. Through safe and grounded programming using the latest research, participants will be coached by nationally certified personal trainers to improve their athletic skills and abilities. All trainers are experts in the field of sports performance and enhancement, speed and agility, strength and conditioning, pre and post rehabilitation sports training, and ACL prevention techniques. Postural and muscular imbalance assessments will be conducted as well as pre and post program testing. Programs will be designed for all athletes in any sport including football, basketball, lacrosse, soccer, baseball, softball, hockey, field hockey and more. Emphasis will be placed on drills to maximize overall athletic ability and performance while working to reduce the risks of injury. Athletes will initially concentrate on improving joint stability, flexibility and core development so they can safely and effectively improve speed, agility, and quickness (SAQ) to reach overall sport specific goals. Conditioning programs will include footwork, lateral agility, endurance, and power will ultimately be the main focus.

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