We’re thrilled that you’re thinking about getting into shape with NQF! Everything we do can be modified by weight, reps and time based on your fitness level. Our workouts are a very efficient and effective way to burn fat and build muscle. Come to class ready for a challenge and to work hard for an hour. Be okay with being a little uncomfortable. Your trainer will assist you with modifications to help you build your strength. We will ensure you feel supported and encouraged throughout the class.

We promise you’ll be ok. Trust us. We’ve had tons of people come into the doors of NQF who were bigger, weaker, older, and less coordinated than you, and they were totally fine. And, more importantly, most of them joined NQF and are now in the best shape of their lives. Now let’s get you in to learn more about NQF

If you have a chronic disease — such as heart disease, diabetes, asthma, or back or joint pain — exercise can have important health benefits. However, it's important to talk to your doctor before starting an exercise routine. He or she might have advice on what exercises are safe and any precautions you might need to take while exercising.

a) Wear clothes that you are comfortable working out in.

b) Clean shoes for the studio are a must.

c) Wear/Use Body Deodorants and carry Towels.

d) Carry a water bottle – we have drinking water facility at the studio.

e) No cell phones during classes – let yourself have an hour that is all about you.

Yes! We have full time personal trainers available in house. You can find out more and book a PT session by getting in touch with us.

Yes. NQF has a shower facility. We never have a line of people trying to shower but please be respectful of anyone waiting to shower.

It is a myth that lifting weights will give women big muscles. Weight-training will help you burn more calories throughout the day, and there is no way that a woman can get bulky unless she is consuming a high amount of calories on top of lifting very heavy weight. But lifting weights will help women tone up their body and at the same time help them burn calories which in turn will help you drop-body-fat.

With hard work and a clean diet, almost anyone can improve the appearance of your abs. Some people can even achieve flat abs with visible definition, if they can get their body fat low. Your potential for flat abs depends to some degree on genetics. If you have a genetic tendency to store fat in your abdominal region you’ll have a harder time than someone who mostly stores fat on their hips and thighs.

Free weights, with their extreme versatility are the ultimate tool for both structural and functional goals. With free weight exercises you can work more muscles in less time than the weight machines. Free weights also build more balance and coordination than weight machines.

Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.

It is possible to get thinner without actually seeing a change in your weight. This happens while you lose body fat while gaining muscle mass. Your weight may stay the same even if you lose inches, a sign that you are moving in the right direction.