Description
The Pilates for life is for you if:
- you are committed to take action and follow step by step guidance
- you are willing to gradually change your body’s unwanted habits
- desire professional guidance and support
- seek motivation and stay focused
- you don’t want to feel overwhelmed
- desire help getting back on track.
You want to work with a skilled body coach who knows how to make things happen, who can break everything down into manageable chunks, and who can keep you focused on what really matters, making sure that your health, fitness and overall wellbeing is working for YOU and not against YOU.
I am a Certified Rehabilitation Pilates and Personal Training Coach, Lower Back Pain Management, Biomechanics and Core Exercise Specialist who helped many clients in their journey to better function, stability and strength.
Let’s do this together!
I know that achieving your health and wellness goals on your own is hard work – but it doesn’t have to be intimidating. I’m here to help you simplify so that you can focus on what matters most: your health and wellness.
What you get:
- initial posture assessment (based on your postural photos) and health/fitness/lifestyle questionnaire
- online home exercise program that you follow on your own and it reflects your goals and preferences. The Program is evaluated regularly and adjusted as needed (includes videos, photos, step by step instructions)
- 12x 40 minutes weekly sessions on Zoom to insure good technique and steady progress (no recordings)
This program is not suitable for people with chronic pain or tension. Energized & pain free 1:1 program address that. Pilates for life is recommended for those who would like to improve boy function – stability and strength. Also it’s suitable for those who complete Energized & pain free, are pain free and ready to for the next step to optimal health & fitness.
Sessions may include apart from guided exercise routine any of the below:
- regular progress evaluations and verbal health screening,
- integration of specific movements relevant to daily activities or sports,
- guidance on maintaining a healthy lifestyle for long-term well-being,
- education on area(s) of concern (prevention and body mechanics),
- accountability for consistent practice outside scheduled coaching sessions,
- email support Monday – Friday 9am – 5pm to answer all your questions related to your overall health & wellness.
Date and time of regular weekly sessions are arranged in advance and confirmed in writing. Your regular session slot can be re-scheduled to a different date/time within the same week upon mutual agreement, however, we cannot guarantee you regular slot if it’s changed too often.
Cancellations must be made in writing via an email 24 hours in advance. Cancellations made 24 hours or less before the scheduled session are charged in full and are not re-scheduled. This also applies to unexpected illness as the slot cannot be filled.
In certain circumstances, if required by the client, the coach can send reminders, however, it’s usually the client’s responsibility to set reminders for scheduled sessions.
If the coach is on an annual leave and the session cannot be arranged in the same week, a recording of the session will be provided in advance to ensure client’s regular training and progress.
It’s client’s responsibility to develop consistent practise outside the training sessions with a coach. Coach provides guidance and necessary accountability when required.
You know deep down that the positive change will help you to show up even more powerfully in life. Once your cup is full, your life will flow.
Looking forward to guide and support you in your ‘wellness journey’.
‘Our bodies were designed to be our home base, our intelligent centre connected to our soul.
Pamper your body, rebuild your home.’
Example of the break-down of general Pilates program (ideal scenario we will always aim for, however, your program will be adjusted to your specific circumstances and lifestyle changes):
Weeks 1-2: Introduction and Assessment
- Initial consultation to discuss individual goals, medical history, and any specific concerns. (free)
- Physical assessment to determine current fitness level and identify any limitations.
- Introduction to Pilates principles (if client is new to the method), correct alignment, breathing techniques, and core activation.
Weeks 3-4: Foundation and Core Stability
- Focus on building a strong foundation and developing core stability.
- Exercises to improve posture, balance, and alignment.
- Emphasis on pelvic floor and deep abdominal activation.
- Introduction to basic small Pilates equipment such as overball, resistance bands, foam roller, light weights, spiky balls.
Weeks 5-6: Strength and Flexibility
- Incorporating exercises to enhance muscular strength and flexibility.
- Target major muscle groups, including arms, legs, and back.
- Use of resistance bands, light weights to increase intensity.
- Stretching exercises to improve overall flexibility and joint mobility.
- Review and reflection on progress (it’s done through out the program).
Weeks 7-8: Balance and Coordination
- Integration of exercises that challenge balance and coordination.
- Incorporation of unilateral movements to address asymmetries.
- Use of props like balance pads and foam rollers to enhance stability.
- Focus on functional movements that improve everyday activities.
Weeks 9-10: Joint Health and Mobility
- Concentration on exercises that promote joint health and mobility.
- Incorporation of gentle movements to increase range of motion.
- Emphasis on proper joint alignment and safe movement patterns.
- Modifications and variations to accommodate individual needs and limitations.
Weeks 11-12: Integration and Progression
- Integration of previously learned exercises into a flowing Pilates routine.
- Increased intensity and complexity of movements.
- Introduction to more advanced Pilates exercises and challenging balance.
- Review and reflection on progress made throughout the 12-week program.
