This program lasts for 30 days and includes: - Nutrition plan based on individual needs, walking days, supportive daily auto messages (about mindful eating and gratitude journaling), and a start and finish progress assessment.

IF you are looking to look and feel better in just 4 weeks time this challenge is for you. And if you complete all your scheduled workouts you will receive a great quality Bia brazil activewear chosen by you.Yes you only have to complete your workouts.It's a win win challenge. Well planned 4 strength/cardio/core/flexibility training classes are suitable for beginners/intermediate fitness levels. Workouts are between 20 min-60 min long using your body weight, dumbbells and bands 4 weeks detailed nutrition plan with delicious recipes. If you have any questions about this challenge please don't hesitate to email me [email protected]

This challenge is perfect for beginners.You will start with 10min mobility drills, by the day 7 you will complete 10min full body workouts. Only 7 days of commitment which might help you to get hooked and keep you going. What have you to loose?

Fitness plan and nutrition recommendations based on the consultation form. We help clients add strength, build endurance, and improve their cardiovascular fitness with custom designed program. This program lasts for 8 weeks and includes: - 3 workouts (Bodyweight Strength Workout; Strength Endurance Circuit; Interval Workout) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.

Designed for any level of client, this programs gets clients familiar with key pieces of equipment and works them head to toe. This program lasts for 8 weeks and includes: - 2 workouts (full-body workout first training plan; full-body workout second training plan) split over the week on Monday, Wednesday, and Friday respectively. The first training plan 3x/week for the first 4 weeks, the second training plan 3x/week from week 5-8. - Assessments at the start, week 5, and upon completion of week 8.

This beginner running plan is designed to help you get introduced to running for an approachable distance. Whether you'd like to do your runs on a treadmill or outdoors is up to you. Don't worry about your speed for now, just aim to be consistent with the running. What is included in the program? •Structured walk/run intervals that gradually increase in intensity over several weeks, leading to a continuous 5K run (3.1 miles) by the end of the program. •Strenght exercises, stretching routines to support your running plan •Nutrition plan with delicious recipes (can be tailored to individual needs).

WELCOME TO VILMA'S FITNESS HUB-Online Fitness classes! Workouts at home: It saves time. It's low cost. Workout anytime suits you. Minimum equipment or none. This program is designed to help you to stay committed and consistent with your home workouts while still challenging you. The workouts are listed each day on your calendar, whether is a 40min total body tone or 60min walking or 15 min stretching routine. You will need light dumbbells, bands,but the workouts can be done without it. Most workouts are low impact so it's a joint friendly program as well. Also if you short on time there are plenty 10min workouts in the app to keep you going on the busy days. Also nutrition coaching is included with this app.Whether you short on time or have individual needs (vegan, dairy free, nut free etc.) i got you covered. Testimonials Celine I had been training with Vilma for over eight years when the COVID-19 restrictions came into place in March. I was afraid that all my hard work would disappear with closure of the gym and the inability to walk very far for exercise. Vilma suggested I start training online with the Trainerize app. I’ve just completed my third eight week session and I couldn’t be happier with the results. I’ve found that Trainerize gives me the flexibility that I need. If someone calls over in the middle of a home workout I can just pause it and restart when they’re gone. I was able to swap training days around when I went on holiday (equipment-less) too. Vilma’s always quick to reply on the app if I have a question. The new, full session videos are fantastic….it’s almost like being back in the studio. Vera – 65 I did stay motivated with the online training during the past year…it was great for me…kept me focused on staying fit and strong. I guess I really wanted it for myself…no-one else mattered…I wasn’t going out socially etc Weather didn’t matter..I could workout at home . I have this brilliant trainer called Vilma who encouraged me all the way through…I felt you were in my house ..showing me how to do the exercises in the correct way and keeping me motivated when I couldn’t quite manage the odd movements. Training online is convenient…. I could do the online training when I wanted although I usually tried to get it done in the am…which mightn’t suit everyone. Emma – 25 My favourite thing is the fitness app itself and how easy it is to use. Maeve – 35 I thought I never would workout at home. I popped in my headphones, blasted my music and did my online home workouts, even with dancing in between rest times (because I wanted too) it was actually great FUN!

WELCOME TO VILMA'S FITNESS HUB-Online Fitness classes! Workouts at home: It saves time. It's low cost. Workout anytime suits you. Minimum equipment or none. This program is designed to help you to stay committed and consistent with your home workouts while still challenging you. The workouts are listed each day on your calendar, whether is a 40min total body tone or 60min walking or 15 min stretching routine. You will need light dumbbells, bands,but the workouts can be done without it. Most workouts are low impact so it's a joint friendly program as well. Also if you short on time there are plenty 10min workouts in the app to keep you going on the busy days. Also nutrition coaching is included with this app.Whether you short on time or have individual needs (vegan, dairy free, nut free etc.) i got you covered. Testimonials Celine I had been training with Vilma for over eight years when the COVID-19 restrictions came into place in March. I was afraid that all my hard work would disappear with closure of the gym and the inability to walk very far for exercise. Vilma suggested I start training online with the Trainerize app. I’ve just completed my third eight week session and I couldn’t be happier with the results. I’ve found that Trainerize gives me the flexibility that I need. If someone calls over in the middle of a home workout I can just pause it and restart when they’re gone. I was able to swap training days around when I went on holiday (equipment-less) too. Vilma’s always quick to reply on the app if I have a question. The new, full session videos are fantastic….it’s almost like being back in the studio. Vera – 65 I did stay motivated with the online training during the past year…it was great for me…kept me focused on staying fit and strong. I guess I really wanted it for myself…no-one else mattered…I wasn’t going out socially etc Weather didn’t matter..I could workout at home . I have this brilliant trainer called Vilma who encouraged me all the way through…I felt you were in my house ..showing me how to do the exercises in the correct way and keeping me motivated when I couldn’t quite manage the odd movements. Training online is convenient…. I could do the online training when I wanted although I usually tried to get it done in the am…which mightn’t suit everyone. Emma – 25 My favourite thing is the fitness app itself and how easy it is to use. Maeve – 35 I thought I never would workout at home. I popped in my headphones, blasted my music and did my online home workouts, even with dancing in between rest times (because I wanted too) it was actually great FUN!

With 30-minute sessions the training generally focuses on compound multi-joint movements, high intensity interval training (HIIT), Tabata, ViPr and other intense training methods. I can integrate some corrective work as well as some core work into the 30-minute programs but the main objective is to incinerate fat and get you toned. For those in “advancing years” these sessions can be adapted to concentrate on flexibility, overall strength, and overall fitness without the high intensity normally associated with these sessions. These are also good sessions for sporty teens who are fit but are new to resistance training.

Made from 88% polyamide and 12% spandex. Fits sizes 6-12. Made from a smoothing blend of Supplex/Lycra manufactured by DuPont in Brazil. With the technology incorporated into the material in these items will dry a lot quicker and won't get the odours of cheaper materials. Bia Brazil is all about quality of material, quality manufacturing, and great designs. Enjoy! Wash cold. Do not tumble-dry.

60-minute one-to-one sessions with your trainer FREE nutrition plan for your goals when packs of 10 or more purchased, with ongoing advice on nutrition based on your goals. FREE Weekly weigh-ins and bi-weekly body fat measurements. My 60 minute one to one personal training sessions package allows me to assess you and develop a training and nutrition plan for you. These sessions are designed for your age, gender, body composition and specific personal goals you have. I will then work with you over the course of personal training sessions to change your body and bring about the agreed objectives with you. Ideally i suggest that you do two 60 minute training sessions with me per week if you have the time. With 10s of 1000s of personal training hours being given by me in the last 15 years years, i am proud that what i do has customers happy and they come back to me again and again.