Group Fitness Instructor Spotlight: Ashley

Nicknames: Ash

Birthday: 10/18/84

Prior to becoming a member of our Virginia Beach gym in 2011, Ashley was an avid runner. “I pretty much just ran,” she acknowledges. “A lot.” After joining the iNLeT Fitness family, though, Ashley found OXT, TABATA, and spin classes. She also incorporated weight training into her routine for a much needed boost to her avid running, running, and more running!

Laurie Reed, group fitness coordinator at our gym in Virginia Beach, approached Ashley about pursuing a group fitness certification and becoming an instructor. Ashley said she had actually been considering it, but just never had the nerve to go for it. The request from Laurie was just the motivation she needed!

Ashley’s energy is perfect for our iNLeT Fitness family, and our members love seeing her name on the schedule. She is rocking her baby bump right now and still teaching — go mama!

Where were you born?: Norfolk

group-fitness-spotlight-ashley When did you start teaching at iNLeT? 2 years ago

What is a scene from a TV show/movie that you will never forget? Saved by the Bell- Jessie Spano “I’m so excited” scene

What movie can you quote the majority of? Dirty Dancing

What motivates you in the gym? MyZone!

What would you do if you were invisible for a day? Sneak backstage at a Luke Bryan concert!

See the full interview here!

Norm Lyster | Group Fitness Instructor

Name: Norm Lyster

Nicknames: Stormin’, Abby, Norm

Birthday: Sep 29th, a long time ago in a galaxy far, far away

Where were you born?:  Pensacola, FL

When did you start teaching at iNLeT?  2003

What is your favorite indulgence?

Having a drink while floating in the pool looking out over the water.

Tell us something we may not know about you?

I am in a band and when I sing lead on AC/DC,

even my wife says I sound just like them.

If you were going to be trapped on a deserted island for

7 days, what 3 things would you bring with you?

Since it’s only 7 days; sunscreen, booze, and my wife J

Learn more about Norm here!


Instructor Spotlight: Andrea Miran

Name: Andrea Miran

Nicknames: Drea, Dre Bae

Birthday: November 7

Smiley faceWhere were you born? Queens, NY.

When did you start teaching at iNLeT Fitness? 5 years ago!

  1. What brought you to iNLeT Fitness? Laurie! She was looking for a freestyle step instructor and I was recommended so she called me.
  2. What is your favorite thing to do outside of the gym? Dance and going to movies.
  3. What is your favorite TV show? I have 3! Scandal, Big Bang Theory, and The Flash.
  4. What is your worst habit? Going to bed late
  5. What would you do if you were invisible for a day? Follow my kids around.
  6. If you could be any age for a week, what age would it be and why? 33 because it’s not too young, you still look twenty-something, and it’s my fave number.
  7. What is your go to meal/snack? Nuts and chips
  8. What is something that you wish you had learned earlier on in life? People will tell you what you want to hear, which is not necessarily the truth.
  9. Tell us something we may not know about you? I was a ballet major at the high school of performing arts in NYC. And I LOVE dogs, I have 4 Chihuahuas and a Pomeranian.

Learn more about Andrea, here!

Heart Rate Training: Is It Right For Me?

Heart rate training uses your heart rate (the number heart beats per minute) to determine how much effort you’re exerting during aerobic exercise. The goal is to maintain certain heart rate levels for certain periods of your workout, depending on what you’re training for.

The tricky part of heart rate training is that it’s not always the most accurate measure of exertion or fitness. For one thing, changes in heart rate lag behind actual exertion. For another, heart rate changes as a result of the temperature outside, altitude, dehydration, caffeine and other drugs, sleep, stress, and more.

You have to juggle a lot of factors to be sure heart rate accurately reflects exertion. One way to get clearer on these factors is to keep a training log to track your heart rate.

The best way to use heart rate training is in combination with noticing how hard your workout feels physically, known as your perceived rate of exertion (PRE).

Using heart rate as even a rough estimate can benefit almost anyone. For the purposes described below, heart rate training can help you stay on track with your fitness plan.

Exercise Consistently

Unless you’re training for a specific event or you’re an elite athlete, you probably don’t need a terribly accurate heart rate measurement. For most of us trying to get into better shape or lose weight, just having a rough estimate is sufficient.

The beauty of heart rate training is it gives you one number to track that measures cardiovascular effort and fitness. If you set goals of spending a certain percentage of your workout in various heart rate zones and then follow through, you’ll move toward your fitness goals despite any day-to-day variations in accuracy.

Many people find tracking progress over time motivating. By recording your heart rate data, you can see your workout consistency and progress any time you need encouragement.


If you’re training for an athletic event like a run, cycling race, or triathlon, you need to be able to maintain the fastest pace possible for the entire race. Unless you have the skill of perceiving “perfect pace,” you could likely benefit from objective measurement of exertion.

Heart rate training can help you identify the maximum pace you can maintain over time. A glance at the numbers can help you know if you should ease off or push harder at any given phase of the race to get the best time. It can also help you pace yourself on lighter training days to make sure you don’t burn out.

Despite its shortcomings, heart rate training can be a great motivator and means of staying on target. Be sure to put the effort in up front to ensure you correctly identify your heart rate zones.

To explore more whether heart rate training is for you, work with one of our knowledgeable personal trainers at our Virginia Beach gym!

Group Fitness Instructor Spotlight: Jeff Kline

Group Fitness Instructor Jeff Rock Climbing



Name: Jeffrey Michael Kline

Nicknames: Jeff, J-Kline

Birthday: December 3

Where were you born?: Norfolk, VA

When did you start teaching at iNLeT: 2012                               



1.What motivates you in the gym? To not get stale in what I teach.  I try to bring something different to the table each week.  I never want to teach the same class back to back.  I liken it to school.  Build it up each year with more advance work then the year before

2. If you could have one SUPER POWER, what would it be and why? The power to grant wishes!  It would make so many people happy.  Don’t worry, I would be responsible with dolling out wishes.

3. Who was your favorite Spice Girl? Sporty Spice.  Baby and Posh were straight up weird. Scary was exactly that, and Ginger seemed a bit rough to me

4. What do you love MOST about teaching classes at iNLeT Fitness? Sounds cliché, but the members. We have the best members and our gym is a hub in our community. It brings a lot of different people together with a shared goal. Fitness.

5. What is the last gift you gave someone? Just this last month, I gave Eli the gift of Electricity, Food, Shelter, Clothes, Karate, and Dental Cleaning.

3 New Ways to Work Your Glutes

Ready to get your glutes back in shape? iNLeT Fitness in Virginia Beach has just the equipment you need to restore your glutes to their former glory.

Your glutes are by far the largest and strongest muscle group in your body. Strengthening them will fire up your metabolic fat burning engine to cut fat. You’ll feel more confident, too, when your legs/glutes/back are boosted for maximum performance.

Since most people do so much sitting, though, glutes are also some of the most neglected.

Here are the three most important exercises you can do to firm up your glutes. All of them can be performed with free weights and functional training equipment found at our Virginia Beach gym.

1. Lunges

The family of exercises you’ll probably feel the most are lunges. The most basic lunge exercise is the walking dumbbells lunge. Allowing your arms to dangle while holding dumbbells, step one leg forward and kneel to the ground with the other knee. You can either then push back up to your original position, or you can walk forward with each lunge.

Other versions of this exercise include holding a dumbbell only in one hand to add a balancing factor to the movement, and the goblet reverse lunge in which you lunge backward.

Squat variations are also closely related to lunges and are great for glutes. Step-ups are like vertical lunges, and step-up equipment can be found in the functional training area of our health club in Virginia Beach. Both of these exercises teach your glutes to work with other major leg muscles.

2. Hip Thrusts

One of the most important functions of your glutes is to provide support for your back and legs and help you stand up straight. Many of us spend the day sitting, and so our glutes rarely get the chance for exercise properly. Hip thrusts are a simple exercise to restore strength and tone.

The simplest version of this exercise is to lay on your back with your knees pulled up and your feet flat on the floor. Simply raise your hips and back off the floor until your upper body is vertical to your legs. You should be able to feel your glutes contracting.

3. Swings

Swings are like hip thrusts performed while swinging free weights between your legs in a squatting position. Proper form is tricky, so make sure you consult a trainer to make sure you get the most out of this exercise.

Swings can be performed with dumbbells, but it’s easier to use kettlebells for better grip. You’ll find kettlebells in the functional training area of our gym in Virginia Beach.

Swings are a fantastic way to get your metabolism going as they use virtually every muscle in your body all at once to maintain balance throughout a complex motion. Make these a mainstay of your weight loss routine!

Give your glutes the best conditioning of your life! The equipment for these exercises is readily available in the free weight and functional training sections of iNLeT Fitness, and personal trainers are available to make sure you are achieving each exercise safely and effectively.

Get tightening and toning today!

Say Hello to Roberta, this month’s group fitness instructor spotlight!

Name: Roberta Guimond
Nicknames: Robo, Bert
Birthday: 4/22/71
Where were you born?: Washington, North Carolina


What is your favorite TV show? This is Us

What is your favorite indulgence? Wine

What would you do if you were invisible for a day? Shop without paying


What movie can you quote the majority of? Pulp Fiction


If you were given the opportunity to work out with ONE person (dead or alive), who would it be? Arnold


What do you love MOST about teaching classes at iNLeT Fitness? It’s a Family. Love my Inlet Family!!

Meet Christopher, Our 1st Group Fitness Instructor Spotlight!

Our iNLeT Fitness gym in Virginia Beach is known for one-of-a-kind, energizing group fitness classes, led by motivating and empowering instructors, like Chris Stover! Get to know Chris better in this month’s instructor spotlight – and then sign up for one of his group fitness classes like dance bootcamp or spinning. Find this month’s schedule online!

Group Fitness Instructor Name: Christopher Stover

Nickname: Milkshake, Token, Gupta

Birthday: April 8th

  1. What is one of your favorite childhood memories? My grandma finally telling me that you are not supposed to eat the entire shrimp! Break off the tails!
  2. Who was your favorite Spice Girl? SCARY SPICE! She was bad a**!
  3. What is your favorite thing to do outside of the gym? Spend time with my “kids”
  4.  What is your favorite Restaurant? Masala Bites
  5.  What brought you to iNLeT Fitness? Val-Pak

Want to learn more about this month’s group fitness instructor? Find the full interview here!

6 New Reasons to Love Spin Class

Spin class has been around for a while, but you may not realize there a lot of great reasons to fall in love with this dynamic fitness method. Here are six great reasons why spin classes at iNLet Fitness’ Virginia Beach gym might become your new BFF.

1. Burn Fat, Build Endurance
Spin classes utilize high intensity interval training (HIIT), which alternates intense bursts of activity with lower intensity “rest” periods.

This method increases total calories burned while working out. It also increases total fat burned in the hours after working out while your heart rate remains elevated and your body replenishes energy stores in your muscles.

The stresses put on your cardiovascular system also force it to adapt to greater energy demands more quickly than most other training methods. Pro endurance sports athletes use HIIT to make the quickest fitness gain – and with spinning classes, you can do the same.

2. Accomplish More with Less Gym Time
Fortunately, greater fat burning and fitness doesn’t require more gym time. Spinning classes allow you to spend less time at the gym and more time doing all the other things you love.

The intense intervals blur the lines between strength and endurance training in order to force your muscles to burn glucose stores. This both builds muscle and conditions the cardiovascular system in less time than it takes to do a gym session with separate strength and cardio workouts.

3. Increased Motivation
The rewards of spin class will pull you forward: think of the huge fat burning and fitness gains you’ll achieve by completing your workout. Spinning in a group class brings a sense of collective energy and accountability.

Don’t depend on willpower alone to carry you to your fitness goals; take advantage of the group dynamic to help spur you onward.

4. A Fitness Program You Don’t Have to Think About
One of the keys to a successful fitness program is consistency. One of the best ways to maintain a workout schedule is to have a set, effective program to fall into.

There’s no need to wonder what you’re going to work on today – all you have to do is show up, and you know you’ll walk away afterward feeling a step closer to your fitness goals!

5. Group Fitness that Fits You Personally
Despite working out with a group, you have the flexibility to work out at your own fitness level in a spinning class.

With fully adjustable resistance controls and heart rate monitoring, you’ll be able to implement a workout that is a stretch for you, but still attainable. There’s no reason to push too hard to catch up with others, be bored by everyone else’s pace, or compare yourself to anyone but yourself.

6. Spinning is Fun!
Even if you aren’t a cycling enthusiast, you’ll likely find yourself looking forward to spinning classes. Classes incorporate energizing music, imagery, and words; community; and of course, a great workout. You’ll find yourself coming back for the positive atmosphere alone!

Spin classes combine the best in fitness to give you a workout that is both effective and fun. Come in for regularly scheduled spin classes at our gym in Virginia Beach to get the greatest bang for your gym time!

3 Fast Ways to Blast Fat at Virginia Beach Gym

Are you in a hurry to lose those unwanted inches? Ready to rid yourself of those unwelcome pounds? iNLeT Fitness Great Neck, the best gym in Virginia Beach, has what you need to succeed.
Our health club offers services and amenities to help you get fit, fast. Know what else? You’ll have fun, too!

With over 60 classes each week, group fitness classes at our Virginia Beach gym provide you with the energy, motivation, and confidence you need to get it done. Our certified trainers offer structure to keep you on track, and you’ll be surrounded by others who, like you, are ready to meet this challenge head on.

How’s that?

We know that dropping inches isn’t always easy; it takes commitment and a positive, winning mindset. You can do it! To help get you started — here are three ways you can blast fat — and do it fast — at INLeT Fitness.

Up the Intensity

HIIT (high intensity interval training) is a workout composed of three minutes of intense exercise, followed by one minute at a slower pace. Then you start all over and repeat for a few more rounds.

For example, three minutes of mega-watt spinning is followed by one minute of slower cycling. The intense spinning will skyrocket your heart rate, and the slower cycling will allow your heart and breathing to slow down and recover. But not for long! After one minute of slow intensity, you’ll do it all over again. The quick burst of energy – followed by a recovery time – keeps your metabolism working long after you’ve stopped exercising. In fact, you’re likely to continue burning fat for hours afterward!

Maximum Effort

Ever heard of Tabata? It’s a quick workout that will push your body to the extreme; in fact, it may feel like the longest four minutes you’ve ever experienced.
This type of interval training requires 20 seconds of one type of exercise (for example, lunges) where you give it all you’ve got. You rest for 10 seconds and then hit it again for another 20 seconds of another exercise (like push-ups). After eight rounds, you’re done. But the fat-burning continues on, long after you’ve left our Virginia Beach health club.

Swing It!

Loosen up and move to the rhythms of a Zumba class. It’s more dance than exercise, but don’t let that fool you. Your heart will be pumping, your muscles will be toning, and the calories will be burning as you work out to high-energy Latin and international beats. Think of it as an exercise party!

Check out our group fitness schedule for more classes to spin, dance, and chisel away those inches and burn those calories.
Or better yet, swing by INLeT Fitness Great Neck – check out our amazing amenities, meet with a personal trainer – and get ready to blast that fat into another dimension!