What we're about

WELCOME!!
Fitness done the NoWalls WAY: No Pain, ALL GAIN!!

NoWalls is body-positive, age-positive fitness that is easy-to-follow yet challenging, spirit-brightening and body-friendly, super-welcoming and health-enhancing so that you can get your health back, lose weight, feel great, make new friends, and start LOVING your workouts (and yourself!)

Workouts at 9am Monday through Saturday

Need to take control of your health and get some exercise but don't know where to start?

Looking for some friends, a trainer, and accountability to help you stay with it? Come join us today for a friendly, fun, welcoming, full-body workout that will help you live healthier and happier?

Give your energy a boost, improve your health, and make some new friends. Get your workout, your motivation, support, and know-how all together in one simple to follow program that will have you losing weight and feeling great in no time!

For more information please visit our website at X4-health.com

Upcoming events (4+)

Interval Training Dumbbell Weight Workout (BYOWeights 😎)

Dry Creek Trailhead

Come workout with Christina on Tuesdays, and Tami on Fridays!

Work every muscle group in your body with this quick-HIITing workout! Everyone can workout at their own tempo and with their own weights and have a good time doing it!

🌟 😃Before attending this class you can learn the moves at home! 🤗💛

PRE-CLASS HOMEWORK: Learn proper form and technique for the 8 exercises on this video so that you're prepared to jump in and get to work so that you prevent injury and get the RESULTS you're looking for! (it's only 12 minutes long): https://www.youtube.com/watch?v=zc3yDPYXUaA

Pay particular attention to "neutral alignment of the spine" and to your supported forward lean, and to the difference between the LAT exercise (LOW Row) and the UPPER BACK exercise (HIGH Row). We'll briefly review form during class but won't spend too much time on it so please practice and check your form in the mirror prior to attending class. You'll be glad you took the time. Form should be your number one priority when you're doing resistance training.

BONUS!! This is a great workout for you to reference often and to do at home when you can't make it to the gym or to our class. Bookmark it and do it 2 or 3 times per week. You're welcome!! Your body will thank me later!! 😁

Want some more detailed instruction? Here's a more comprehensive video that will give you multiple exercises for each muscle group. https://www.youtube.com/watch?v=WlJsta0SUq0&list=PLmSTGRb8uw2LyaYO5Q5GJer99KTumjFJp&index=1&t=8s

This workout is GREAT for guys AND gals! Join us for a resistance training workout where we hit every single muscle group to tighten and firm up that COVID body! Resistance training helps you look and feel stronger and leaner, helps strengthen bones, and BOOSTS your metabolism (BODY-BOOST)!

Start your first couple classes with lighter dumbbells (3-5 pounds) or even a couple of water bottles, but be ready to go heavier as you get stronger (5-8 pounds).

If you're going out to get some weights, before you buy them try pressing them straight up over your head 20 times. Could you do it? If it was easy, that weight is TOO LIGHT. If you couldn't complete 20 reps, or even 15 reps, that weight is TOO HEAVY. You should feel the burn at 10 reps, and be struggling at 20 reps. (But you don't need to go that heavy for your FIRST couple of workouts. Start light so you don't get too sore.)

We'll focus on form, technique, and muscle balance (agonist/antagonist) to achieve maximum results. Want to tone and firm but worried about building big muscles? NO WORRIES! It is SUPER hard (especially for women) to build huge muscles. We just don't have enough testosterone. If you WANT to build muscle, simply keep on increasing your weight load as you get stronger.

We'll do a 30-minute weight workout with (optional) isolation work on the ground for abs and tush and flexibility for a 45-minute BODY-BLAST! The only time we get on the ground is for those last 15 minutes, and once we get down, we stay there until the end of class, so bring a mat if you wanna stay.

Great for "beginagainers" and advanced - you adjust your own intensity by how heavy your weights are. Please feel free to come to your first workout with no weights or with a couple of water bottles to check it out.

You've Got This!

Introductory Cardio Kick-Boxing: punch and kick your way to better health!

Greet your day with this super fun cardio kickboxing workout that can help you get some of that stress out while you punch and kick your way to better mental and physical health!

You don't need any equipment - not even a mat - just bring some water and a smile! Please come a few minutes early for our meet and greet - the workout will start right at 9 🤗

BODYBOOM is ...
❤️ is simple yet challenging;
😃 keeps you on your feet - no getting up and down off the ground;
🔥 burns a ton of calories;
👍🏻 is easy on your joints;
👏🏻 is easy to follow;
☀️ enjoyable and effective!

Come see what all the hype is about!

BENCH BLAST - Total fitness workout with body-friendly exercises using a bench

Greet your day with this amazing all-new workout format that can help you ease into fitness for the first time, get back into it, or help you stay in the great shape you're already in.

You don't need any equipment - not even a mat - just bring some water and a smile! Please come a few minutes early for our meet and greet - the workout will start right at 9 🤗

BENCH BLAST is ...
❤️ is simple yet challenging;
😃 uses benches for resistance work instead of the ground;
🔥 burns a ton of calories;
👍🏻 is easy on your joints;
👏🏻 is easy to follow;
🍑 tones those tushies & your whole body;
☀️ enjoyable and effective!

Come see what all the hype is about!

Interval Training Dumbbell Weight Workout (BYOWeights 😎)

Dry Creek Trailhead

Come workout with Christina on Tuesdays, and Tami on Fridays!

Work every muscle group in your body with this quick-HIITing workout! Everyone can workout at their own tempo and with their own weights and have a good time doing it!

🌟 😃Before attending this class you can learn the moves at home! 🤗💛

PRE-CLASS HOMEWORK: Learn proper form and technique for the 8 exercises on this video so that you're prepared to jump in and get to work so that you prevent injury and get the RESULTS you're looking for! (it's only 12 minutes long): https://www.youtube.com/watch?v=zc3yDPYXUaA

Pay particular attention to "neutral alignment of the spine" and to your supported forward lean, and to the difference between the LAT exercise (LOW Row) and the UPPER BACK exercise (HIGH Row). We'll briefly review form during class but won't spend too much time on it so please practice and check your form in the mirror prior to attending class. You'll be glad you took the time. Form should be your number one priority when you're doing resistance training.

BONUS!! This is a great workout for you to reference often and to do at home when you can't make it to the gym or to our class. Bookmark it and do it 2 or 3 times per week. You're welcome!! Your body will thank me later!! 😁

Want some more detailed instruction? Here's a more comprehensive video that will give you multiple exercises for each muscle group. https://www.youtube.com/watch?v=WlJsta0SUq0&list=PLmSTGRb8uw2LyaYO5Q5GJer99KTumjFJp&index=1&t=8s

This workout is GREAT for guys AND gals! Join us for a resistance training workout where we hit every single muscle group to tighten and firm up that COVID body! Resistance training helps you look and feel stronger and leaner, helps strengthen bones, and BOOSTS your metabolism (BODY-BOOST)!

Start your first couple classes with lighter dumbbells (3-5 pounds) or even a couple of water bottles, but be ready to go heavier as you get stronger (5-8 pounds).

If you're going out to get some weights, before you buy them try pressing them straight up over your head 20 times. Could you do it? If it was easy, that weight is TOO LIGHT. If you couldn't complete 20 reps, or even 15 reps, that weight is TOO HEAVY. You should feel the burn at 10 reps, and be struggling at 20 reps. (But you don't need to go that heavy for your FIRST couple of workouts. Start light so you don't get too sore.)

We'll focus on form, technique, and muscle balance (agonist/antagonist) to achieve maximum results. Want to tone and firm but worried about building big muscles? NO WORRIES! It is SUPER hard (especially for women) to build huge muscles. We just don't have enough testosterone. If you WANT to build muscle, simply keep on increasing your weight load as you get stronger.

We'll do a 30-minute weight workout with (optional) isolation work on the ground for abs and tush and flexibility for a 45-minute BODY-BLAST! The only time we get on the ground is for those last 15 minutes, and once we get down, we stay there until the end of class, so bring a mat if you wanna stay.

Great for "beginagainers" and advanced - you adjust your own intensity by how heavy your weights are. Please feel free to come to your first workout with no weights or with a couple of water bottles to check it out.

You've Got This!

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