Small Group Training at NBD

SGT stands for Small-Group Training. SGT is an intense 60-minute workout taught by Nationally Certified Personal Fitness Coaches. Small Group Training provides all the benefits of a Personal Fitness Coach for a fraction of the price.

Each SGT class is unique and built to burn fat, build muscle, and create a surge of power that improves endurance. Whether the goal is to get stronger, slim down, lose weight, hone lifting technique, or meet new friends; the community atmosphere of Small Group Training will simplify the path to your personal fitness goals.  Get ready to burn 1000 calories in each 60-minute class!

Each class has a different goal, and classes are geared towards all levels of fitness. SGT classes have a maximum of six clients, so you will receive personal attention and guidance to achieve maximum results. SGT classes are inclusive, and your fitness level will be assessed and matched to the appropriate class and Personal Fitness Coach.

Small groups will promote health, well-being, and personal change by altering members’ perceptions, beliefs, expectations, and behavior patterns.  Small group learning allows students to develop problem-solving, interpersonal communication skills, and personal presentation, all beneficial to life.


Fitness trends come and go, but one trend that has grown in popularity is Small Group Training.  Having a Personal Fitness Coach work one on one is expensive by comparison.  The Small Group Training sessions have 6 clients maximum which allows proper attention to each participant’s safety, form, and alignment.

Economy is not the only reason to have a small group.  Studies have shown that increased camaraderie and accountability builds a sense of community that fosters success.  Small groups establish relationships which improves program adherence and creates fun.


Suffering through transitions alone is isolating and scary.  The small group is accessible and continual, so suffering is transformed to mastery. You will not feel bullied or guilty as you work toward your goals.  Shared experiences are confined to the group.  That fellowship builds a safety net that builds confidence.

Small groups can act as a support network and a sounding board. Other members of the group often help you come up with specific ideas for improving a difficult situation or life challenge. Regularly talking and listening to others also helps you put your own problems in perspective and improves accountability.  Sharing the journey of self-discovery creates bonds that grow with each milestone.

Class Description
Abs & Assets Energized class focuses on your core (abs) muscles and lower body (quads, hamstrings, glutes) strength to help you build a strong base.
Build and Burn Build muscle and burn calories! This class incorporates a combination of weights and cardio to give you the all-in-one workout you are looking for!
Progressive Yoga This class is for those looking to progress their yoga practice in each series offered. From Arm Balances and Inversions to Flexibility and Mobility, learn the proper muscle engagement and activation to maximize your mobility and strength within your practice.
Strong female This class is for female identifying participants who want to progress their weight training through individualized programming based on the specific goals and interests of each participant.



  • Each class is 60 minutes in length
  • Classes are limited to only 6 clients
  • Each class has a different theme and goal
  • Burn up to 1000 calories in 60 minutes
  • Taught by Certified Fitness Professionals


For more information or an appointment to meet the coaches call NBD Training Zone 973-267-0500 or register for a class online at



NBD Personal Fitness Coaching One on One training

Personal Fitness Coaching is One on One training designed to meet personal goals and to tailor exercise to get the best results quickly and safely.  All bodies can move, strengthen, heal, and thrive with a personalized training program sensitive to fitness level.  Ability and limitations will shape personalized goals.  As limitations decrease, ability will increase creating new goals and enhance accountability to reach greater heights.  Personal Fitness Coaching is a fluid exchange of motivation and accountability to keep you on target.  Your coach will empower you through carefully crafted challenges and cheer you as you climb the fitness hurdles.


NBD Personal Fitness Coach will assess your fitness level, listen to your fitness goals, and design a tailored program. Falling into a fitness rut or reverting to old habits will spell doom for your fitness goals. Lofty goals without an incremental plan leads to frustration and failure.  Your personalized program will set realistic short- and long-term goals which will motivate and exhilarate.  Sometimes when you’re feeling down, it’s hard to find self-motivation or inspiration from others. It takes a village means sometimes you need to go outside of your regular networks for help. Having a 1 on 1 Personal Fitness Coach means having an accountability partner for working out. They will always motivate, cheer on, or give advice when needed because they know what it’s like to be in the same position as you.

Continuous Improvement

Continuous Improvement means that each work-out session will build on the previous session.  Continuity is essential to progress. The time and energy you are investing into your health, rather than struggling every day to get moving, benefits you with continuous positive change.  Your Personal Fitness Coach will break workouts into many types of exercises like weightlifting sessions, aerobic sessions, and running around obstacles courses.  Mental wellbeing is crucial to success, and motivational quotes rewire the brain to succeed.  Emotional investment will be fostered by the care and community built with your Personal Fitness Coach.  Mind, body, spirit connection is crucial to continuous improvement on your fitness journey.


Results are constant since realistic short-term goals drive the personalized workout.  All you must do is show up. Your Personal Fitness Coach will track your progress and adjust the program as indicated.  Weight loss takes time.  Accountability is crucial in this process because, as humans, we need someone to be there pushing us every step of the way. Having a regular Personal Fitness Coach take note of your progress helps motivate you to continue working harder towards reaching all those goals. Our investment in your well being will motivate you not to give up on yourself.


Flexible, private in-studio training fit your busy lifestyle.  It’s easy to lose motivation when trying to achieve improved physical fitness, and it can be hard to keep going if you are left alone to do the work. Your fitness coach will never ask you to skip your workouts, but they’ll also listen when you say that the gym is not a good place for today. Your mental health and physical wellness are of equal importance in their eyes.


Your Personal Fitness Coach is experienced with real world fitness training.  Many hold degrees and certifications in personal fitness. Extensive knowledge of anatomy and injury prevention make them very effective with program designs to suit your personal needs. All NBD Personal Fitness Coaches have a profile online.



For more information or an appointment to meet the coaches call NBD Training Zone 973-267-0500 or register for a class online at

NBD training zone Large Class Training

Large-Group Training (LGT) each class has a different theme and specific goals. LGT is a great way to achieve maximum results at a fraction of the cost of a Personal Training Session. LGT is a 60-minute class using our scientifically designed exercise program that simultaneously focuses on the four main components of true fitness: Fat Loss, Core Strength, Muscle Tone, and Cardiovascular Conditioning. Each LGT class is highly energetic.  Certified Fitness Professionals will motivate and guide you to success. LGT classes have a maximum capacity of 12-18 clients, so you will consistently receive attention and direction to maximize your results. You can literally burn up to 800 calories in each 60-minute LGT class!

If you have tried to workout alone and failed, then you need the camaraderie, fun, and accountability of a large class.


A group exercise class can offer more encouragement and motivation than working out in a solo environment.  Group exercise improves quality of life, reduces stress far more than individual work outs.  A 2017 study of group exercise participants showed significant improvements in all three quality of life measures: mental (12.6 percent), physical (24.8 percent) and emotional (26 percent).  The energy within a group exercise class is a great motivation for encouraging you to increase your output and get the most out of the class.


Activities are always more fun in a group. Whether you’re kickboxing, cycling, or lifting weights, don’t do it alone. Working out in a group setting allows you to laugh, to enjoy yourself, and to pass the time more quickly.  If you are engaged in a workout that you love, you’re more likely to recommend it to your friends.


Group training can provide an abundance of new exercises and training regimes whilst challenging you in ways you aren’t likely to challenge yourself.  A bit of structure can go a long way in formatting your workout and keep you coming back to the gym long-term. It is much more difficult to bail on the set-time of scheduled class.  Use the structure of group class provides comprehensive exercise to keep you on track and to be accountable to your fitness goals.


Variety is key to keeping you challenged and to prevent boredom. As your body adapts to new workouts, it plateaus, and you get less and less from the exercise. Mixing your routine up with group exercise classes not only keeps you pushing yourself harder, but it also allows you to focus on different muscle groups on different days. Did a weightlifting class last week? Why not try Pilates tomorrow? Keep it interesting and you’ll keep seeing results.


When it comes to working out, we all have our insecurities. These can be difficult to overcome, especially if you’re new to your fitness regime.  The solution is group exercise classes. You’ll be guided through a workout by a qualified trainer and surrounded by a group of people who are all as focused on the same workout. No more overthinking, no more skipping the gym!

Time Management

Being able to book a large group exercise class ahead of time will allow you to better manage your time. Knowing when and where you need to be and for how long will let you slot regular exercise into your everyday life without any imposition felt.


A large group exercise class is an excellent way of meeting like-minded people. Having a gym friend who encourages you to attend and motivates you to exercise is an excellent system of accountability. Even if you’re not looking to make friends, it’s a great idea to surround yourself with people with similar goals to keep you invested.

Mental Health

While exercise in general is great for your mental health, a group exercise class is an excellent way of maintaining regular workouts while also reducing your stress levels and increasing your contact with like-minded gym-goers. As said above, this will help you to stay motivated and feel even better about yourself as you progress!

NBD Training Zone 973-267-0500 or register for a class online at



NBD Will people at the gym judge me?

When people feel judged, they may feel ashamed. Their body acting out of the wish to disappear attempts to make itself small. Shame produces an implosion of the body:  eyes looking down, head lowered, hunching, slouching, raised shoulders with neck withdrawn, covering face with hand, and the upper body curved in on itself as if trying to be as small as possible.  Darting eyes or avoidance of eye contact are signs that indicate the presence of emotions such as shame or embarrassment.  When a person feels very ashamed, they might avoid social interactions completely. The person might seem anxious as they approach other people.  Shame makes people feel judged.


Shame is an emotional and cognitive experience arising when someone feels that they did something wrong. Shame is classified as a moral, self-conscious emotion, along with pride, guilt, and embarrassment, and is one of the most social, other-oriented emotions that people experience throughout life.  Shame is cast primarily as a self-regulatory emotion prompting individuals to reflect on their mistakes and ultimately feel better about themselves.  It has been shown to have a potentially positive function within social interaction of stimulating pro-social behaviors towards and from others, promoting actions towards those who have been wronged specifically. Experiments have shown that shame can prompt people to specific actions towards others, such as helping behaviors, and prejudice-reducing behaviors.  In social situations people will act pro-socially and make amends in social contexts.  However, when people are socially isolated, they will engage in self-punishment.


While gym-goers felt shame and most judged for their weight, the most common reason that people admitted to judging others was over other gym-goers’ clothing choices (47.3 percent), followed by their weight (39.9 percent), improperly using the equipment (35.2 percent), and taking a gym selfie (34.6 percent).  People judge other people within 1 minute of their first impression.  However, when people become socially connected, they switch to cheerleading the efforts of other to improve themselves.

Superhero stance  

Superhero stance is the physical pose in which the superhero stands with legs spread apart, arms on hips, elbows bent like Superman. The superhero stance projects power. Psychologists refer to superhero stance as an open posture, in which limbs are spread out to take up more space such as legs apart. Open postures contrast with closed postures, in closed postures the body takes up relatively little space.  Open postures project confidence and closed postures project shame.  Numerous psychological studies have demonstrated that open postures convey a sense of the individual having power and closed postures convey a sense of the individual having little power.

Humans and other animals’ express power through open, expansive postures, and they express powerlessness through closed, contractive postures. But can these postures cause power? The results of this study confirmed that posing in high-power nonverbal displays, superhero pose, would cause neuroendocrine and behavioral changes for both male and female participants.  Superhero posers experienced elevations in testosterone, decreases in cortisol, increased feelings of power, and tolerance for risk.  Low-power posers exhibited the opposite pattern of shame and feeling judged. In short, superhero posing displays power which caused adaptive psychological, physiological, and behavioral changes. These findings suggest that embodiment of power extends beyond mere thinking and feeling, to physiology and subsequent behavioral choices. That a person can, by assuming two simple 1-min poses, embody power and instantly become more powerful has real-world, actionable implications.

Assuming the superhero pose before your workout, reaps benefits of confidence and power.  The superhero pose will take back your power from others reducing shame and the feeling of being judged.  This self-empowerment will give your new social circle a chance to get to know you and cheer you on as you progress toward your workout goals.  Stop feeling shame, start feeling the superhero power.

No Body Denied Fitness 901 Mountain Ave, Springfield Township, NJ 07081   Ph: 973258-9170