Fitwomen Packages
The Fit Women ™ team aim to assist clients to balance body, mind and spirit . Our packages are tailored to the individual needs, with the choice of indoor fitness, outdoor fitness, Pilates, yoga, weights, meditation, acupuncture and massage for your lifestyle programme. We offer both individual and small group training at our boutique centre in Randwick. We also offer training at your home or at the park and beach. There is no joining fee and you pay for the sessions you want to suit your health and lifestyle goals. You can choose whatever type of class suits your needs.
FITNESS
All group fitness memberships also include a personal training session every 3 months as a minimum to set you up for your fitness programme and allow us to monitor yoru progress and ensure you reach your goals. In your group sessions you will train with women who have similar goals. This creates an exercise community that is enjoyable and motivating. There is a maximum of 6 people per class. The foundation of every programme begins with correct posture and this is assessed in your first individual session.Then we introduce core stability and weight training to increase strength and c orrect muscle imbalances. Cardio vascular w ork will improve your fitness and stretching exercises will improve flexibility and posture.Some thai-chi exercises may also be introduced for stress management. Nutritional advice will provide inf ormation on your glycaemic index and we look at genetic typing which considers the carbohydrate to protein balance of food in your diet.
TYPES OF FITNESS GROUP CLASSES
Healthy Living(Indoor/Maxi-studio) If you’re looking for a balance between weight training, cardio-vascular fitness and flexibility, this is the programme for you. The idea is to keep your heart rate up so you become fitter and burn m ore fat. Weight training will provide muscle mass, strength and increase your resting metabolic rate. As with all Fit Women ™ programmes, core strength work (deep abdominal and back muscles) is a focus. This programme includes a choice of indo or and outdo or training. The circuit style of the class enables everyone to work at their own pace so you don’t have to w orry about keeping up with anyone else, but trying to keep up with others can be very motivating!
Strong Woman(Indoor/Maxi-studio) This programme focuses on increasing muscle mass and improving bone density (vital f or women as they get older) and contains weights programmes to give greater strength and endurance f or daily life, or to c orrect muscle imbalances ( reducing the chance of injury). Sessions are helpful f or osteopaemia or osteoporosis sufferers.
These classes provide a safe, supervised environment to ensure that you perf orm the exercises with correct technique f or maximum results. Balance w ork is included to improve stability and strengthen the smaller, stabilising muscles of the joints and c ore w ork f or the deep abdominal and back muscles.
These sessions use different methods to overload your muscles in different ways, so your body is continually challenged and you continue to improve.
Fitmum(Indoor/Maxi-studio)
Three different programmes have been designed to help you feel your best through the different stages of pregnancy and get your body back after the baby arrives.
Fitmum2be : Now you can exercise safely and with professional guidance every step of the way. These sessions include c ore strength work, weight training, stretch and some cardio-vascular work. You will develop a good level of muscle mass and strength throughout your pregnancy which will then help with your recovery after the birth. A home programme is available on DVD.
Pregnancy Yoga (Fitmum 2 Be)
This class prepares your body and mind in a relaxed and nurturing setting, with adaptations of postures to the individual's needs. This class is a holistic preparation an dsupport for pregnancy, birth and beyond. It helps strengthen your pelvic floor and provides a friendly settting to meet other mums to be.
AquaMum : These classes provide an effective exercise alternative by allowing you to exercise in water to reduce the load on your joints and muscles. Aqua exercise forces you to use your deep abdominal and back muscles to maintain correct posture as you perform movements typical to those used in your daily life. This programme outline is also available on DVD.
FitNewMum : This is designed for women who have recently had a baby and are keen to get back to their pre-pregnancy figure. It is often hard to get back into an exercise programme when you have a young child, so we encourage mums to bring their bubs in prams to the studio or the park while we train. Sessions include cardio-vascular work, weights and extra abdominal work to re-train these muscles after the trauma of childbirth.
Express / Outdoor / Spin / Boxing
Express
These sessions are 1/2 hour sessions for weight training. This is designed as a circuit-style class to give a healthy kick-start or strong finish to your day! The shorter session time is also a good option for those who are new to exercise for an introduction to weights. There is supervision on technique with a maximum of 6 per class.
Bootcamp / Stiletto Camp
Sessions designed for those who like to be out in the fresh air! These sessions combine lunges, squats, push ups, dips with running, skipping,stairs and boxing to provide you with a challenging workout that pushes you to your max! Max 15 per class.
ZUMBA
This mixed class is high energy and high fun!Come along and dance to some great music and get fit at the same time! One hour of fun dance moves, starting early Feb.
Spin
Spin classes are performed on stationary bikes, usually set to adrenaline-inducing music and led by a high energy instructor. You'll be led through a virtual ride on flat roads, hills and sprints and you'll often be getting up and out of that
Researchers from Charles Darwin University, in collaboration with Exercise Research Australia, revealed that a spin class can burn a whopping 3350 kilojoules (800 calories) in a 40-minute ride.
Spinning burns so much energy as it sends your heart rate way, way up. Spinning is also a form of resistance training so you're building some of the muscles in your legs and butt muscles to replace the fat you burn off. Spinning is low impact sport, spinning is suitable for just about anyone. Max 6 per class.
Boxing
These sessions are mixed classes which combine partner kick-boxing, skipping, stairs, push ups, dips in a fun, high impact session. Pilates matwork classes increase your strength, stamina and flexibility. They include matwork exercises which challenge and strengthen the core muscles and work on increasing flexibility. Beginners welcome.
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PILATES
Pilates Matwork
Pilates classes are a fun and effective way to add variety to your exercise regime and enhance your performance in all your activities.
All Pilates is not the same ... its not about different styles but a situation that has arisen in recent years due to the popularity of Joseph Pilates's system of exercise.
The fitness industry has been flooded with a myriad of pilates-inspired or simply diluted forms of training, in some cases people combine what they market as Pilates with exercises from other training regimens and even yoga poses.
The original Pilates method is different because it refers to the system of exercises and the key guiding principles that were originally developed and taught by Joseph Pilates, whose unique training regimen has proven itself for more than 80 years as an effective and safe method of exercise.
Through the pure form of Pilates you first purposefully acquire complete control of your own body and then, through proper repetition of its exercises, you gradually and progressively acquire that natural rhythm and coordination associated with all your mental and subconscious activities.
Pilates is designed to give you suppleness, natural grace and skill that will be unmistakably reflected in the way you walk, play and work. You will develop muscular power with corresponding endurance, ability to perform arduous duties, to play strenuous games, to walk, run or travel for long distances without undue body fatigue or mental strain.
Fundamentals Pilates Program
Aimed at those who want to learn the classic Pilates technique and repetoire, a body maintenance program for those who want to discover how to work core muscles, achieve postural alignment and a supple mobile body.
Progressive Pilates Program
This program is for those who have already mastered the fundamental PIlates repertoire, and/or those who have build a base fitness level and now wish to focus on body conditioning to increase flexibility and strength using the progressive series of Pilates exercises.
Why is it good for you?
Pilates will increase yoru muscle tone and your physical performance. It will reduce the chance of injury as it will correct poor posture, muscle weakness and promote a strong, supple and healthy body. Pilates focuses specifically on training the abdominal and back muscles to improve posture and alignment. By training your core strength, you enhance the little muscles in the body so you're better able to support the larger ligaments, tendons and joints.
When our muscles are weak they make compensations for each other, which lead to instability and injury. Take your back for instance: if your posture is bad, your lower back and hips will then adjust themselves accordingly which means they're essentially out of alignment and wear and tear will begin to occur causing pain, injury and muscle fatigue..
Pilates encourages you to think about how you perform everyday movements. It heightens your body awareness, which in turn improves your overall agility, flexibility and strength. It helps you ensure your body is working at its optimal level all the time.You will feel the benefits in yor everyday life and in all activities.
Benefits of Pilates What to Expect in a Matwork class
-Better posture, body alignment and balance
-Greater body awareness as Pilates encourages you to think about how you perform everyday movements
- More flexiblity
-Heps strengthen the little muscles in the body so you are better able to support the larger ligaments, tendons and joints
-Increased and balanced muscle strength, particularly of the abdominal muscles, lower back, hips and buttocks ( the core
muscles of the body).
-Relief from back pain, sports injuries and other chronic health problems
-Enhanced muscular control of the back and limbs and improved stabilization of the spine
-Longer, leaner and better-conditioned muscles, especially your 'deep' or underlying muscles
-Better range of mation and freedom of movement
-A whole-body workout
-Relaxation of the shoulders, neck and upper back
-Less stress and physical / mental tension
-Increase your performance in all activities including running, swimming, tennis, surfing, cycling, boxing, golf or simply
walking
What to Expect in a Matwork class When Pilates is not Recommended
control of the back and limbs and improved stabilization of the spine
-Longer, leaner and better-conditioned Pilates clases are an intesne stretching and strengthening workout for your abdominal, back, leg and arm muscles.
The exercise sequences work progressively, are low-impact and use low repetitions. Some movements are slow paced, ensuring you use the correct technique and focus-while others develop a moderate pace as your form and ability develop.
The class usually last for around 55 minutes and aim to work all areas of your body.
When Pilates is not Recommended
Pilates is mostly great for people with stiff and weak muscles and particularly good for those with bad posture because it encourages you to strengthen your problem areas in a relaxed and low impact way.
Although Pilates can be used in rehabilitation, a class environment is not normally recommended if the injury is related to disk issues as opposed to muscles. It is always advisable for anyone with serious injuries to first consult their doctor. General classes are not suitable for pregnant women.
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YOGA
Dynamic Movement Yoga
Dynamic movement yoga is an inspiring, invigorating and strengthening style of yoga that combines the traditional asanas(postures) with movement, breath and music to create a dynamic, graceful and athletic Vinyasa(fluid) style of yoga practice. It is designed to work on the four physical elements of balance, strength, flexibility and cardiovascular(fitness). It has also been created to assist in increasing one's vitality (life force), self-awareness, focus and clarity of mind. Dynamic Movement Yoga is a beautiful tool for living consciously and assisting people
Hatha Yoga
This class aims to warm the body and stimulate the mind. It is excellent preparation for a working day, focusing on increasing energy levels, flexibility, strength and concentration. Specific breathing techniques are used to nourish your nervous system and meditation at the end to relax and energise you .Suitable for all levels
Iyengar Yoga
"We are doing yoga-not for the health of the body but for the intelligence to understand the body" BKS Iyengar
Iyengar yoga is a complete approach to physical, mental,emotional and spiritual transformation,bringing physical health and vitality, mental clarity, wisdom and emotional serenity. Iyengar yoga uses the physical reality of the body to know our minds and the deepest parts of ourselves as human beings. The infinte perfectibility of the postures or asanas provide a pathway into the development of our intelligence and our ability to concentrate and sustain focus. This intelligent practice develops our ability to grow and to separate what is worthwhile and productive from what to leave behind.
The iyengar method develops strength, endurance and optimal body alignment in addition to flexibility and relaxation. It develops self-awareness, intelligent evaluation and profound inward reflection. STanding poses are emphasized at the beginning to build strength and ease of movement, increase general vitality and improve circulation, co-ordination and balance. Postures for deep relaxation are introduced from teh beginning and then gradually sitting and reclining postures, forward bends, inversions, backbends,twists, arm balance and flowing sequences are introduced. Iyengar yoga uses props such as balnkets, blocks and straps to facilitate learning and to adjust yoga postures to individual needs.
Pre-natal yoga (Fitmum 2 Be)
This class prepares your body and mind in a relaxed and nurturing setting, with adaptations of postures to the individual's needs. This class is a holistic preparation an dsupport for pregnancy, birth and beyond. It helps strengthen your pelvic floor and provides a friendly settting to meet other mums to be.
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MeditationIIntenSati
IntenSati is a mind, body, heart training. IntenSati is fitness at its most efficient and empowering: one hour allows participants not only a fantastic physical workout but also the mindfulness and tranquility usually derived from yoga.
IntenSati is about 'Living a Life you Love in a Body you Love ... One thought at a time.'
Meditation
In a world that is becoming increasingly complex, presured and stressful, it's important we find a way to maintain some equanimity, something that will help counter-balane the busy, demanding and chellenging life that so many of us lead. Meditation has proved to be one of the most effective vehicles for achieving such a balance. An easy-to-learn, daily meditation practice that can be done anywhere will help you deal with stress and achieve more clarity and well-being.
Research has confirmed the many benefits of meditation, including:
Relief from disturbed sleeping patterns
Improved effectiveness and productivity at work
Greater creativity and problem-solving abilities
&