When you think ladies gym, do you think step classes and circuits? LWA is here to break that sterEotype!
We are here to make you STRONG!
With the New LWA… you SHOULD think HIIT, Kickboxing, MetCon, Power and Strength Training, Spin, TRX, Heart Rate Training, Science-based Sessions, 5X5 Strength Training, Women’s Olympic Lifting, and More! Think … GET EVERYTHING FROM CARDIO TO STRENGTH! Train like other studios, but in a Break the Mold. Train Hard. Train Smart. All chick Facility!
Our Staff consists of exercise scientists and certified trainers to create our SCIENCE-BASED training schedule?
KNOWLEDGE IS POWER. LWA strives for the highest level of training. By following National Academy of Sport Medicine guidelines, and using an Exercise Scientist to create our training sessions, we feel confident you will receive the best in Cardio Heart Rate Training and 5x5 Strength Training. Our Specialists and Trainers in Small Group Sessions and One-on-One Sessions will relay the most up-to-date information on The Science of Exercise while using multiple modalities to make YOU STRONG - SAFELY!
MEET MARISA ROMEO MS. CPT.
Exercise Scientist at lwa and hf ces
Marisa Romeo is one of our Exercise Scientists. She earned her Masters in Sports Science and Coach Education from East Tennessee State University. In addition to working with LWA, she currently works as a Strength and Conditioning coach for Asheville City Soccer Club and Warren Wilson College. Romeo is also an instructor with AB Tech’s Fitness Science program and works at HF Center of Exercise Science as an Exercise Scientist. Prior to this, Romeo was the Assistant coach for the Warren Wilson Men’s soccer team, Director of Sport Performance for the Warren Wilson Men’s basketball program, Strength Coach for Milligan College’s Cross Country teams, and volunteered at UNC Asheville’s Strength and Conditioning department. In addition, she has worked as a NASM Personal Trainer for the past five years. Marisa graduated from Warren Wilson College in Asheville, NC with a Bachelor of Science degree in Psychology. During her undergraduate studies she performed research examining the effects of short bouts of physical activity on transient mood states in college students. At Warren Wilson, Marisa was a member of the women’s soccer team, earning honors as a 3-year captain and a first team All-American. Marisa is from Winston Salem, North Carolina and loves outdoor activities as well as competing in distance running and triathlon events.
meet Georgia Walker MS. CSCS USAW
exercise scientist at lwa AND HF CES
Georgia has her Master’s in Exercise Kinesiology, Certified Strength and Conditioning Specialist (CSCS), and Certified USA Weight Lifting Coach. She has traveled the Southeast training at Colleges and Universities, as well as performance centers and interval training studios training clients to higher level of strength. Through the years, she has worked with top Division I athletes, children, elderly, moms, and weekend warriors. Georgia helps her clients reach their goals through injury prevention/recovery and progressive, science-back programming.
In addition to working with LWA, Georgia is currently the Assistant Strength and Conditioning Coach for University of North Carolina Asheville and owner / operator of GWalker Performance Training. Walker is well versed on how to make a woman strong. She believes that the best training method is the one that the client likes and will enjoy for a lifetime and works with her clients to find that happy medium between busy lives and training.
meet ronnie hreha ms.
director of Exercise Science at both LWA and HF ces
with his Master’s in Exercise Science and his high level coaching experience; understands what is needed to train extensively towards a goal. LWA is proud to have him as our Heart Rate Training Director and coordinator of exercise schedules.
In addition to working with us, Hreha is currently working with Asheville City Soccer Club as the Sport Performance Analyst and Coach, HF Center of Exercise Science as the Head Director of Sport’s Performance, and Carolina Elite Soccer Academy as the Assistant Director of Sports Science and Coach. He is also contracted by the United States Soccer Federation Youth as the Team’s Physiologist for training camps. Recently, he held the FC Dallas Tri-Cities as the Director of Sports Science and Director of Goalkeeping titles. Five years prior, he was the Assistant Coach and Director of Goalkeeping with the Appalachian State D1 Men’s Soccer Program.
Hreha is well versed in different peak performance systems and highly trained to work with athletes in Sport Science. During his stay at App State he helped build their program with the New Peak Performance Training System of GPS and Heart Rate Monitors. At LWA and HF CES, he fluently works with Polar Heart Rate Training Systems. At USSF National Teams, he does extensive work and reporting with STAT Sports System. In addition to system knowledge, reporting and presenting, he has worked to obtain high level education and certifications. Along with his master’s degree, he holds a United States Soccer Federation NCYSA National “C” License, NSCAA Goalkeeper I &II Certifications, and is an AFAA Certified Personal Trainer. Hreha will make sure we have top level training.
As you can see, LWA takes the Science of Exercise seriously.
We look forward to training with you.
More About KNOWLEDGE IS POWER
...STILL WANTING MORE INFO? WE COULD GO ON FOREVER…
Still asking why Heart Rate Training?
Besides being cool… LWA believes it is very important to track your Heart Rate in your “Zones” during a workout. The intensity at which your heart beats during a workout session plays a significant role in your metabolic rate. It indicates how effective you are in the session, what fuel source your body is tapping into for the session, and increases the amount of calories you burn at rest. The Science behind Exercise is a necessary tool for effectiveness; to make the most out of each workout!
Knowledge is POWER! LWA loves their clients to be informed! Below is an actual graph of one of our clients learning how to Explode and Recover during a MetCon Session! Very Cool. We will help you get there!! Total control feels very STRONG!
LEARN LADIES LEARN
Knowing the zones, and training in each zone effectively, is key to overall fitness gains. Without heart rate monitors, we saw our members struggling to spot when they were training at the right – or the wrong – intensity. Their light endurance cardio sessions were under the zone and not getting into a good level of training for endurance. As well as, the higher sessions for cardio building (HIIT or Sprint) were too high at the top end with not enough recovery. This leads to ineffective cardio (aerobic) building and can also lead to overuse injuries. With heart rate monitors showing exactly where they are training, we see those same ladies mastering training sessions, building cardio successfully, and in effect reassessing fitness goals to higher than expected levels with little to no overuse injuries!
This new technology adds an element of science to every workout Session; this adds in the ultimate element of “Smart Training”.
Along with Heart Rate Training tools from Polar, we are also an "Official Spin Center" and proudly work on building Cardiovascular following their guidelines. Here is some educational information from Spinning .
"Aerobic Exercise results in improvements in both resting heart rate and recovery heart rate. As a result of aerobic exercise, the heart becomes a more efficient pump, meaning that the heart muscle becomes stronger and can contract more forcefully. So cardiovascular exercise decreases resting heart rate (e.g., the volume of blood that used to take the heart 60 bpm to deliver to the body now only takes 52 bpm). When the heart is well-conditioned, it also recovers from intense bouts of activity at a quicker rate—this is known as recovery heart rate. The mechanism responsible for this adaptation is called excess post-exercise oxygen consumption (EPOC). This is a process in which the rate of oxygen intake following moderate to high-intensity exercise is increased to manage the body’s oxygen debt after activity. As a result, the body is able to return to a “resting state.” The efficiency in which the process occurs is dependent upon one’s cardiovascular fitness level; as cardiovascular fitness improves, so does EPOC."
Ladies Workout Asheville is proudly partnered with the National Academy of Sport's Medicine and follow their exclusive Optimum Performance Training (OPT™) model, "one of the industry's first comprehensive training system based on scientific, evidence-based research. It takes the guesswork out of program design and helps you produce consistent and remarkable results".