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Fit Feature: The Women of FiA

Women in Fitness Feature: FiA

Fit Columbia and Midlands Anchor honor local women in fitness in this monthly feature celebrating their contributions to the Midlands community. These women are the best of the best in the health and wellness industry. They are local small business owners, active in the community and have a minimum of five years of experience. Our August feature focuses on a very different kind of fitness available all over the Midlands from the Females in Action (FiA) workout groups.  Our feature is written by Julie Turner and Angela Yong Sellers.

The “gyms” of Females in Action (FiA) are decidedly understated. There are no equipment, no showers and no fancy smoothie bar. The workout leaders — referred to as Qs — suggest investing in a pair of workout gloves and fleece-lined tights. Those dark, cold mornings crab walking in a parking lot at River Bluff High School, running through the streets of Earlewood, and burpee-ing on the Statehouse grounds can feel rough if you’re not prepared.

FiA is a grassroots effort that unites women through free, peer-led workouts. There are seven FiA workout locations scattered across the Midlands. Attendees of the group — called PAX (a person) or FNG (a friendly new girl) — come and go and every workout is as original the Q. The workouts are held a different times beginning as early as 5:15 a.m. and average about 15-20 participants. Each workout ends with a Circle of Trust (COT) where real names and FiA nicknames are shared. The Q closes with a motivational thought, prayer or quote to inspire members as they head out for their day.

What’s unusual about FiA is the focus is on more than fitness. The group provides PAX with actions that focus on building thriving bodies, minds and hearts. Members push themselves in everything from completing five more push-ups to completing unique workout challenges to running competitive races. PAX are encouraged to step up and Q a workout at any time. Women of all fitness abilities work out together and each becomes stronger at the same time. No woman is left behind.

FiA was inspired by a community-focused, male movement called F3. As more women became interested in taking part in peer-led, community workouts their membership grew into other communities and states. FiA workouts are now available in five states and with more workout locations being added all the time.

What’s unusual is that FiA’s momentum is so great it operates with no leader in the traditional sense. Regional leaders and site hosts ensure the scheduled workouts have Qs and plan group gatherings and outings all members can take part in. FiA isn’t a gym, there are no fees. Every woman who shows up contributes to its success and growth at the same time as she invests in her own health.

Do you wish to share your positive attitude, your optimism, your faith in religion or humanity to uplift those around you? Do you enjoy the camaraderie of bringing together old and new friends to form common bonds that last beyond a workout class?  If your answered yes, FiA is right for you!

How can I find a workout?

If you’d like to get involved in a FiA workout, all you have to do is find a workout that fits your schedule and go. The group is very active on Twitter and Facebook as well. If you have questions or want to get connected with someone at a workout location, just email

What should I bring?

You really don’t need anything for a FiA workout. Because many locations are parking lots, you may find that workout gloves, a towel, and yoga or workout mat makes exercising more comfortable.

What is rucking?
You may see some of the women wearing backpacks full of weighted plates or bricks. The activity gets its name from “ruck sacks,” which is military speak for “backpack.” “Rucking” is marching or walking while wearing your ruck sack (typically 10-40 pounds).  One of the Lexington PAX members, "Volley", Rachel Capps wears a ruck because she and some of the women of FiA are training Go Ruck events. Check out this site for more information-

Did you say nickname?

After your first workout, you’ll get a nickname. This FiA nickname will be based on you — maybe your hometown, a hobby or fun fact. Don’t worry; the group will name you so there’s no pressure. Your FiA name stays with you even if you go though a few weeks of pillow fluffing (skipping workouts). When you get that nickname, you’re part of FiA nation.


Angie Sellers

CPT, 200 E-RYT
Yoga for Cancer

Thai Yoga Bodywork Certified
Insanity Certified
Functional Movement
Fascia Stretch Specialist
Pre/Post Natal Yoga and Restorative Yoga

Angie is the current strength and conditioning coach for 3 state championship winning teams: Equestrian, Competition Cheer and Tennis. She trains six sports teams throughout the year. Her career includes seventeen years of strength and conditioning experience and education working successfully with high schools, collegiate and professional athletic groups. She first became interested in fitness as a young volleyball player and, later, as a team coach and assistant athletic director. After she started the gym in 2011, she quickly expanded the core services to include a wide range of disciplines that keep clients engaged, excited and in top condition.

Outside of the studio, she’s a working mom and wife, mud runner, Spartan racer, yogi, tennis player and on-the-go smoothie maker.

StaffFlock and Rally

NASM Personal Trainer
Les Mills

Lauren Lyon's fitness career began at University of South Carolina and later began teaching yoga and aerobics for the USC Recreation Department.  After graduation, Lauren spent 6 months traveling throughout the worldl In 2003, she left the seas to venture into corporate fitness, and spent the next 18 months as the Fitness Specialist/Group Exercise Coordinator for the T. Rowe Price Financial Company in Maryland.  In 2004, Lauren moved to Charleston to train and work in fitness videos at the V health Club, while coaching swim teams for the Mount Pleasant Recreation Department.  In January 2008, Lauren joined the staff at HHAC as a personal trainer and group exercise instructor.  Lauren teaches BodyFlow, Extreme Core, yoga and TBT classes and trains Boot Camps and Biggest Loser programs.  She is certified with the National Academy of Sports Medicine, Body Training Systems, Aerobics and Fitness Association of America, American Fitness Professionals and Associates and YogaFit.

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2. Jennifer Lunn.JPG

Since 2014, Jennifer has been leading small group classes in sessions of high-intensity interval training (HIIT), strength training, circuit challenges and rebounding. Each unique class blends endurance, strength, balance and flexibility exercises to improve your total fitness. Jennifer is currently enrolled in the Sakhi Yoga School's 200 Yoga Teacher Training Program to work toward her yoga educator's certification.

Outside of the studio, she enjoys reading, working jigsaw puzzles, spending time with her husband Greg and playing with her dog Buddy.

StaffFlock and Rally
Pamela Meriwether, Yoga Instructor

Experienced Registered Yoga Teacher (Yoga Alliance, 500 hour level)
ParaYoga Teacher
Yoga Teacher for Cancer Patients (Y4C)

Pam is devoted to yogic learning and teaching.  Certified by the Yoga Alliance as an Experienced Registered Yoga Teacher at the 500 hour level, she continues her learning as a dedicated student of Yogarupa Rod Stryker, and Pandit Rajmani Tigunait.  Pam is a certified ParaYoga Teacher through this lineage, and the only one in South Carolina.  She is also certified by Y4C as a yoga teacher for cancer patients.
In addition to leading a 200 hour teacher certification program and teaching weekly private sessions and classes, Pam is currently serving on the ParaYoga Leadership Council in the area of Sangha.  She is active in a number of volunteer organizations, and has served on the Board of Directors for The Retreat Project and The Libby Ross Foundation.  She teaches yoga and meditation tohigh school and middle school students at Heathwood Hall Episcopal School.    She also teaches private yoga classes for cancer patients, and has co-ledyoga retreats for women cancer survivors in New York and South Carolina.  She is the author of a long-running inspirational yoga blog and formerly spoke on a weekly talk-radio program segment on yogic approaches to life.
In 1999, during her first pregnancy, Pam began her yoga practice and her passion for yoga and meditation grew from there. She continues her commitment to her daily practice. Pam weaves some aspect of the ancient wisdom of historical yoga teachings into every yoga class, and finds true joy in assisting others on their own unique paths. Her approach to teaching this wide-ranging subject is always individual, focusing on inspiring in her students the calm, strength, balance, wellness and personal growth that this practice can provide.
Pam has also been blessed to study with Barbara Benagh, Mary Dunn, Manju Jois, Stephanie Keach, Gurmukh Kaur Khalsa, Gary Kraftsow, Shiva Rea, David Swenson, and Patricia Walden,  who have all played important roles in her journey. She brings to her practice and teaching a background in ballet, fitness, and physiology, including choreographing and leading 5 nationally released fitness videos, for The FIRM.  Pam views her entire life as her practice --in her case, a practice of being not only a yoga teacher, but also a yoga student, busy wife, mother, stepmother, and community volunteer.

Pam was one of the original founders of Amsa Studios, in Columbia, South Carolina, in 2005.  She transferred the studio to new owners in 2008, and it has since become known as Amsa Yoga and Mindfulness Practice Center.

StaffAngie Sellers

Yoga for Scoliosis
Yoga Tune Up
Wall Yoga

Juliet is a certified yoga teacher with over fifteen years of yoga teaching experience. She teaches an alignment-based yoga practice with an emphasis on taking the body through a full range of motion to find freedom and an enhanced sense of well being. She offers teach group classes as well as give private wall yoga sessions.

Read more about Juliet

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Heather started her yoga journey through a college PE course in 2003.  She practiced on and off since then and finally got her 200-hr yoga teacher training in 2014.  Heather also received her aerial yoga training later that year.  Her passion is teaching beginner yogis to fly! No matter how long you have practiced yoga on the ground, you can take it to new heights (literally and figuratively) in the aerial silks.

Outside the studio, Heather enjoys spending time with her husband, Doug, and daughter, Hetty Rose, along with their rescue pup, Buttercup.  She's also an avid reader and aspiring runner (one day!).

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Heather Michelle Cooper, Personal Trainer

BLS CPR/AED Certified for Healthcare Providers – American Heart Association
Certified Personal Trainer – American Council on Exercise (ACE)
Certified Group Suspension Trainer – Total Body Resistance Exercise (TRX Suspension)

Heather has a B.S. degree in Hospitality Management with a specialization in public relations from the University of South Carolina. Through her college education and experience, she has been able to develop a keen understanding of customer service and communication tactics. Such skills, in combination with her passion for fitness, have allowed Heather to build her personal brand among family members, friends, and acquaintances, alike. This brand is built on inspiration and motivation. Health and fitness isn't merely about appeasing someone else, slimming down to a certain size, or jumping on the bandwagon. Instead, it's about cultivating mental and physical strength, enhancing confidence, building better communication, lendingclarity to thoughts and decision making, and finding your truth. Like with communications, there is no-one-fits-all method in fitness. As a trainer, Heather's goal is to personalize each experience to her client’s needs and desires whilst challenging them to reach their full potential of excellence (both in and out of the gym).


StaffAngie Sellers

Victoria Durham
Written by: Angie Sellers & Lauren Lyons
Website: https: www.

Fit Columbia and Midlands Anchor honors local women in fitness with a monthly feature celebrating their contributions to our midlands community. These women are the best of the best in the health and wellness industry. These women are local small business owners, active in the community and have a minimum of five years experience.  Our July feature is Torri Durham. Our feature is written by Fit Columbia's Lauren Lyons and Angie Sellers.

Bodies by Victoria is a Pilates studio located on Main Street in downtown Columbia. The space has been customized to provide the ultimate Pilates experience- the renovated historic studio houses a wide variety of Pilates equipment including reformers, cadillacs and stability chairs as well as space and small props for mat classes. 

The goal of Pilates exercises is to strengthen the postural muscles and correct muscle imbalance that leads to injury. The quality of movement is valued over quantity of repetitions. Studio owner Torri Durham is trained in the Pilates Method of exercise and offers private and group equipment based and mat classes. Mat based classes use the own body for resistance with the addition of props such as balls and Pilates rings. Equipment based sessions such as Reformer classes use spring resistance that mimics muscular contraction.  Both small group and private classes emphasize rebalancing muscles around the joints, proper alignment and balancing strength and flexibility.  

Q&A with our Fit Feature

Favorite Snack:  

Natural Almonds!  Protein, fiber and trace minerals all in one!

1 dog and 3 kitties.  The sweetest dog ever, my 4year old pit bull named Chance.  Mr. Lucky is 12, Crawlspace is 6 and Mr. Grey is 5.  All were found either on the side of the road or they showed up at our home. 

Why Columbia? :  
I moved here to go to USC and now Columbia is  home. I’m so excited by the progress and development in the city and am so glad that I have been able to grow with Columbia. 

A local woman, friend or family member that I admire and why: This one is tough because I know a lot of amazingly strong, intelligent and generous women.  If I have to pick just one, I’ll choose my sister-in-law, Susan Chappell.  She is one of the wisest and kindest people you could ever be so fortunate to know.  She is incredibly strong and she lends that strength to so many.  She is a role model for many and I am incredibly thankful that I am a part of her family. 

Favorite kids toy or my own memory of a childhood activity:  
One of my best memories is of summer afternoons spent building miniature towns, parks and ponds in the backyard with my brother.    Back then a bottle cap could become became a merry-go-round and block of wood could became a school.  That would keep us occupied for hours until one of us decided it was time for a pick-up game of ‘baseball’ or to dare one another to ride our bike down the ‘big’ hill with no hands.


We book aerial and wall sessions for private sessions parties, team events and corporate events. Call 803-529-4075 to schedule your appointment. 

July 8 Saturday
9:00am Yoga with Pam Meriwether $15
11:00am Donation Based Class for Transitions
12:30 Puppy Yoga $20
2:00 Puppy Yoga $20
Pay online:

July 15 Saturday
10:00am Wall Yoga with Juliet

July 17 Monday
6:30pm Wall Yoga with Juliet

July 24 Monday
630pm Wall Yoga with Juliet


Angie Sellers

Martine Naar
Energy Healer

Fit Columbia and Midlands Anchor honors local women in fitness with a monthly feature celebrating their contributions to our midlands community. These women are the best of the best in the health and wellness industry. These women are local small business owners, active in the community and have a minimum of five years experience.  Our June feature is Martine Naar. Our feature is written by Angie Sellers.

Martine and I met when I helped her to prepare for pilgrimage through Spain where she would spend months walking a large network of ancient pilgrim routes stretching across Europe and coming together at the tomb of St. James in north-west Spain. As we spent time together, I was eager to learn more about her healing knowledge and abilities. With a touch of her hands, I learned how to manage some of my painful past memories using Soul Link™. She is certified to teach Soul Link™, a healing technique developed by Gary Sinclair to either neutralize a negative emotion or enhance a positive feeling. This is a very simple process using energetic connectivity of the hands and only of the hands.  Negative energy neutralization can be done on oneself or on somebody else. Martine hopes to use this training to help people suffering from PTSD, particularly veterans.

Q&A with our Fit Feature:

 Why Columbia?

Martine Naar has experienced the world. She lived in Madagascar from the age of 11 years old to 18. She remembers that the Malagasy, people of Madagascar, are easy going and beautiful. As an adult she lived in France. When Martine Naar came to the United States more than 30 years ago, it was not with the intention of putting down roots: “We thought we’d be here two or three years,” recalls Martine. Now 32 years later, she is proud to call South Carolina home. When we met for lunch, she explained that she has remained in Columbia because of the pace, it's people and the warm winters. She enjoys having access to the beach and the mountains.

A Thousand Mile Walk?

When she turned 60, the universe gave her the how and when for find her next challenge, a thousand mile pilgrimage Camino de Santiago.

"Walking the Way has been a dream for many years. I first heard about the pilgrimage to Santiago in elementary school in history class. Public schools were not supposed to talk about religions; however, when I was a child most of the students were Roman Catholic. Hence, the crusades, the repression of the Cathars heresy, or the Reconquista of Spain were presented as heroic moments in the history of the world. Next to the Crusades as a heroic and pious act was the pilgrimage to Santiago de Compostella. I remember being fascinated by these believers who left every thing they ever knew to walk for a year and sometimes more in order to get their prayers answered. Where did they find the courage? Or were they so unaware of the risks? Probably they knew some of the risks and they thought they could overcome any obstacle with prayers."

The Camino de Santiago (the Way of St. James) is a large network of ancient pilgrim routes stretching across Europe and coming together at the tomb of St. James (Santiago in Spanish) in Santiago de Compostela in north-west Spain. Martine walked more than a thousand miles. The main difficulty with walking this far is that few of us have walked continuously for 10, 20 or 30 days. Martine found the experience incredibly meditative.

Favorite Healthy Snack?

Martine loves fruits, especially apples.

Family pets:

Martine has two four year old cats, Diego and Simba.

Kyla Saphir, Yoga Instructor

My mini-bio: I've been practicing yoga for over 12 years and decided in 2017 it was time to get certified to teach. Yoga has helped me to destress after a hard day of teaching kindergarteners and it has aided me in healing after sports injuries. It also helped me during my pregnancy. I took prenatal yoga classes throughout those 9 months and they helped me have a smooth delivery and recovery as well as allowing me to meet other new moms. Yoga has been a huge part of my life and I am excited to bring it to everyone in Columbia who is interested in growing their practice physically and mentally.

StaffAngie Sellers
Fit Feature: Stefanie Cain

Stefanie Cain
Triathlon Coach
Written by: Angie Sellers

Stefanie Cain, owner and trainer at Cain Coaching has a large client base of adults 55 years and up who are triathlon training year round.   Since beginning triathlon coaching career in 201, she received the Innovator of the Year Award for creating a triathlon training program specifically designed to train the 55+ age group to compete in triathlons, and been featured in the NY Times as an expert on training retirees to do triathlons! She received a South Carolina Leading Age Innovation Award in 2014 for one of her training programs. Stephanie trains out of the YMCA, Still Hopes and makes personal house calls as needed.

Q&A with our Fit Feature:

What's your personal favorite sport story? 

One of my favorite sports stories is the story of my first triathlon.  A co-worker challenged me to do a sprint triathlon with his wife that was only three weeks away, so she'd have some company (I think he hoped she'd beat me).  I thought about it for a few minutes and agreed to do it.  I showed up at the race with my mountain bike, helmet, a swimsuit, running shoes and ready to go.  I had no idea what I was in for... (I don't recommend this method!).  I got help setting up my transition area from those around me and then got in the pool.  I'll never forget the feeling of crossing the finish line.  I knew I was hooked.  To top it all off, I heard my name called for a 2nd place award in my age group, and I couldn't believe it.  I knew I had found a sport I would love and pursue for a long time to come!  

Favorite healthy snack? 

I have a lot of favorite snacks!  Right now, I usually reach for half a whole grain pita stuffed with guac, turkey breast, and loaded with fresh veggies.  My other favorite is chocolate Vega Protein shakes. 

Best advice for triathlon beginners: 

Don't be afraid and don't let the sport intimidate you!  Stick to your dream and focus on your goals.  This is a sport for everyone, and I do mean everyone! Training for and completing a triathlon of any length can reveal a side of yourself that you never knew, and it's a beautiful thing.  The triathlon community is warm and welcoming and that's what first attracted me to the sport, and I hope to share that warm welcome with beginners I encounter as a coach.  Physical or mental limitations shouldn't stop you from doing something you've always wanted to achieve. 


Master Yoga $15
Yoga with Pam Meriwether. She will be teaching a special class each month for those looking for a deep practice of sequenced yoga poses designed around a theme, including breath work and meditation.  Pam’s teachings are rooted in Hatha and Classical styles of yoga, from the Himalayan tradition.  Her classes aim to inspire the internal wisdom, power and peace in each individual, to positively affect all aspects of modern life. 
May Dates: May 6 • 10 - 11:30am

Wall Yoga $15
Explore Iyengar-style, suspended asanas supported by our yoga wall, durable body hammocks and ropes. The wall allows us to access deep core muscles and provides unparalleled opportunity for traction of the entire spine and hips.  Schedule with Juliet:  or call 803-529-4075 for more information.
May Dates: May 6 • 1 - 2 pm, May 13 • 10 - 11 am, May 15 • 6 - 7 pm, May 22 • 6 - 7 pm

Aerial Yoga $20
Flow through yoga asanas on colorful aerial silks mounted to our steel-beam reinforced ceiling. Your soft trapeze supports you as you learn and master simple inversions and progress to more advanced poses with experience.  Book online now using schedulicity. 
May Dates: May 4 • 7 - 8 pm, May 6 • 2 - 3 pm, May 11 • 7-8 pm, May 18 • 7-8 pm, May 25 • 7-8 p

Angie Sellers

Tamaya Goodwin
Martial Arts Instructor
Written by: Alvina Peralta and Jennifer Lunn

Tamaya Goodwin, owner and instructor at TNT Martial Arts, has had experience in the martial arts field for over 15 years. She describes her passion as not only a fun way to get fit but also a way to learn self-defense and develop strong character. She teaches from a range of youth to adults a variety of fields such as kickboxing, mixed martial arts and karate (which she has a triple black belt in).  At just 9 years old, Tamaya and her brother were put in martial arts. She attended karate classes and discovered it was her passion. She trained throughout college where she also started teaching martial arts.

The studio was very welcoming with plenty of staff on hand to welcome new students and help them get settled in. Tamayah is very friendly and funny. As a new student, I felt open to ask questions and received friendly correction with new moves. The students were a mix of new and seasoned. Young and old. Mostly women. Tamayah just had a baby two months ago and you'd never know it! Her students said she was teaching up until the end of her pregnancy and two weeks after she had the baby! She is down to earth, but also tough. This combination allows her students ability to jump right into this traditionally male dominated sport.


Q: What made you choose to reside in South Carolina?

A:  I was born in South Carolina with military parents. I also attended the University of South Carolina before deciding to focus on my passion for martial arts and turning it into a career. My father retired here in South Carolina so I just decided to stay.

Q: What are your current goals you are striving to achieve?

A: I am trying to save money by not eating out as often. In addition to this I’m also striving for a healthier diet.

Q: What is your favorite food?
A: Sushi! My favorite place to eat it is at Inakaya in Columbia.

Q: Do you own any pets?
A: Yes! I have one black lab named Midnight that we rescued 2 years ago.

Q: Do you plan on venturing off in the near future and expanding your business?
A:  I am open to a lot of different things and opportunities in the future regarding expanding my business. But my priority right now is to keep going as long as I can and doing what I love to do. TNT Martial Arts opened in Cayce, South Carolina 9 short months ago, and I just had my first baby December 16th. 

Fit FeatureAngie Sellers
Aerial Silks Yoga *etiquette & statistics

Aerial Yoga offers authentic yoga, with the support of a soft, aerial fabric hammock — to explore, refine, and advance traditional asana, both in the air and on the ground. Uniquely developed for beginners thru all levels of experience. Our instructors come with full background checks, CPR & First Aid certifications and a minimum of 200 hours of yoga teacher training. 



  • If it is your first-time at Fit Columbia, please allow yourself 10 minutes to fill out paperwork and connect with your teacher to set up for class.

  • If you have already come to an aerial class at Fit Columbia, please arrive 5 minutes before class to set yourself up comfortably in your hammock.

  • Aerial Yoga can be thrilling. For safety reasons, we ask that you are quiet and listen attentively while the teacher is talking.

  • Listen to your body and take care of yourself during class. Rest when needed by coming to child’s pose on your mat or resting in the hammock in a neutral position that feels good to you.

  • Communicate openly with our instructors. Please let them know if you have any injury. During class if you feel any discomfort, please let the instructor know right away so that he/she can adjust and help you.

  • Avoid practicing on a full stomach. Please do not eat a heavy meal in the two hours before class and it is highly recommended that you not eat or drink heavy smoothies an hour before your class time. Trust us, you’ll appreciate the advice. 

  • Please turn cell phones off or silence them. Please do not leave your phone on vibrate.

  • Avoid wearing lotion, oil or strong perfumes.


We take a lot of photos in our aerial yoga classes. We ask that you dress comfortably but keep the following notes in mind. 

  • Remove all jewelry, watches and hair clips. Ensure that your clothing is "zipper free". These items can snag and damage the silk hammocks.

  • Wear fitness clothing. Form fitting t-shirts, short or long sleeved, and Capri or long fitted pants are ideal for this practice, it offers protection from any irritation friction might cause on the backs of the knees or under the arms.

Before attending class, please let the teacher know if you have any medical issues that prevent you from inverting or putting pressure on your skin. Before attending class, check with your doctor if you have a spinal injury or any medical condition that might be effected by an Aerial Yoga class. Contraindications include:

  • Recent Surgery

  • Very High or Very Low Blood Pressure

  • Pregnancy

  • Glaucoma

  • Head Cold, Flu, or Sinusitis

  • Heart Disease

  • Easy Onset Vertigo

  • Osteoporosis or Bone Weakness

  • Recent Concussion or Head Injury

  • Hiatal Hernia or Disc Herniation

  • Recent Stroke

  • Epilepsy

  • Artificial or Re-Surfaced Hips

  • Botox (within 48 hours of class)

We love our yoga silks. We also love our gorgeous concrete floors. I want to be clear on the safety of our classes. We match safe our movements to our clients ability and their adventurous spirit. We don't have preset choreographed moves that we have to stick to. Each class must be adjusted to match the energy of room whether private or group. 

To be sure (hard wood floor, concrete floor, padded floor on top of concrete floor) a fall would not be good. We make safety our first priority. We take a lot of time to connect mind and body with the movements. We don't jump in the silk and swing ourselves silly. The instruction is clear, the numbers of participants small and always a 1:1 ratio for inversions. 

Our custom anchoring system was designed by Don Smith, local contractor and long time fitness studio designer for YMCA and other professional fitness facilities.  


According to the ACE study, “sixteen healthy women between the ages of 18 and 45 years old were recruited to participate in the study, which involved a six-week intervention with three 50-minute sessions per week (18 total). The same qualified instructor led all sessions and one make-up session was available each week.”

The study goes on to report that “at the conclusion of the six-week Aerial Yoga program, there were significant improvements in the following cardiometabolic risk factors: weight, body-fat percentage, waist circumference, V• O2max, systolic blood pressure and HDL cholesterol.”

Best quad building exercise for people with bad knees :)

Seated Straight Leg Raise

This exercise can be performed by people who are affected by joint problems. It helps to strengthen the quadriceps muscles. Here are the steps that need to be followed:

➞ Sit on the floor, with your legs extended straight, and your hands on the sides. You could sit against a wall for support.
➞ Bend your right knee, and bring your right foot closer to your body.
➞ Tighten the thigh muscles of the left leg.
➞ Lift your left leg about 6-7 inches off the ground.
➞ Stay in this position for five seconds. Slowly lower your leg to the start position.
➞ Repeat this 10 times with each leg. You can do 3 sets of 10 repetitions.

Angie Sellers