9am - 10am
T3
11am - 12noon
Senior Fitness
10am - 11am
Pilates
12noon - 1pm
Exercise for Menopause
9am - 10am
T3
11am - 12noon
Senior Fitness
10am - 11am
Yoga
12noon - 1pm
Exercise for Menopause
9am - 10am
T3
12noon - 1pm
Cardio Mix
10am - 11:30am
Full Body Session
90 min
Schedule and full classes
will be updated once studio is ready
Ultimate 1 month Weight Loss Transformation is a lot of fitness fun. You will do HIIT AND strength, follow a meal plan and uses a Success Tracker that can help you see weight and inches lost and lets you make notes about food (what you like, what you don’t like and any cheats that you make) and training (You can track gains in strength and cardio and also make notes about missed workouts). While you can make notes about food and training daily, only weigh and measure yourself weekly.
Want quick results then join this class.
⏱️ 10 Minutes of Short Duration Spot Training Workouts
🧘 Pelvic Floor Training
🦴 Lower back exercises
✋ Ankle, Wrist and Grip strengthening exercises
💪 Core strengthening exercises
🏋️ Lower body strengthening
🏋️♂️ Upper body strengthening
🕺 Learning to Squat
🤸 Learning to Lunge
🌬️ Learning 3 types of breath
🤸 Pilates express
🧘♀️ Yoga express
🔥 Learning how to Warmup & ❄️ Cool Down
TRAIN TRACK TRANSFORM:
Focusing on UPPER BODY/LOWER BODY/CORE using different functional equipment with integration of ViPRs, slam balls, med balls, battle ropes, decks/steps. Experience push, pull, bend, rotate, squat, lunge. Provides mental and physical stimulation with variety, fast paced, camaraderie. Small group training sessions. Predesigned short result-oriented programmes with different complexes and protocols, working with activating your different energy systems. Fitness with fun, in minimum time with maximum results over 16-week period. Challenge, intensity, endurance, strength, power, HIIT, speed, propulsion you will experience it all here in 30 minutes.
MOBILITY/PREHAB/RECOVERY 40
TRAIN TRACK TRANSFORM:
For those wishing to improve sports specific skills this is a conditioning program with high intensity to improve fitness capacity and lead to a lean and muscular physique. You will execute plyometrics, strength training, sprinting, jumping. Learn to be an athlete. Small group training sessions. Predesigned short result-oriented programmes with different complexes and protocols, working with activating your different energy systems.
Minimum time with maximum results over 16-week period. Challenge, intensity, endurance, strength, power, HIIT, speed, propulsion you will experience it all here in 30 minutes.
“Mental Health is the emotional and spiritual resilience which enables us to enjoy life and survive pain, disappointment and sadness. It is a positive sense of well-being and an underlying belief in our own and others’ dignity and worth” Health Education Authority (1997) Exercise therapy There are several things people can do to self-help themselves like engaging in regular daily exercise. Get quality sleep regularly, eat a healthy diet and relax, and get involved in destressing techniques like meditation. Try to stay happy. Mind Calming Strategies take deep breaths drink water read a book listen to music go outdoors stretch daily. Learn some artwork do a
puzzle squeeze a ball. Learn the art of Self-therapy. LEARN SOME ARTWORK, do a puzzle, squeeze a ball, learn about CBT, learn about lifestyle changes.
We will engage in excerpts from my books:
-Fitness, Fun, Nutrition and Lifestyle in Pakistan
-A Guide to Health Narrative of Prevalent Diseases
Explore the principles of nutrition, the roles of macronutrients and micronutrients, the impact of various vitamins and minerals and how to adapt dietary strategies to support different needs, ages and lifestyles. Also learn about the role of nutrition in managing specific health conditions, the intricacies of special diets and the use of supplements and superfoods to optimise well-being. A nutritional analysis is vital for understanding your dietary history and current habits, relationship with food, preferences and lifestyle choices. Learn to self analyse your :
• Food preferences and dislikes
• Supplements or medications
• Allergies or intolerances
• Instances of binge eating
• Cooking habits and enjoyment levels
• Cravings, including their triggers and timing
• Specific nutrition-related goals
Learn to tailor your the dietary strategy.
Functional Training 45:
A high-intensity full body workout featuring rhythm. Expect advanced choreography to work the upper, lower body and core. Weights, functional equipment including kettlebells is a moderate to advanced workout, all levels welcome as modifications are offered with progressions and regressions on the spot. It is sure to energise, invigorate, challenge and motivate you to perform better and better. Drop-in dry and leave the class drenched in sweat and energy.
Ante and postnatal classes provide essential body prep support for pregnancy and weight loss for new moms. Low impact to reduce injury chances. The classes will offer exercises to support your body before and after to aid recovery after childbirth by strengthening core muscles and alleviating pain. Pilates style exercises will help lower back pain, aids breathing and strength the pelvic floor muscles.These specialized programs will be led by a physiotherapist or trained pilates instructor and will typically include aerobic, core strengthening, and pilates exercises trimester based. They will be safe to stimulate circulation, aid recovery and rehabilitate the pelvic floor muscles. Be sure to do cat cows, planks, leg stretches, child’s poses, roll like a ball, side leg lifts and pelvic tilts.
•Yoga comprises physical, mental, and spiritual moves. It encourages you to allow your mind and soul
to collaborate with your body to attain a complete essence of the body to a way of life. It is much more than twisting, turning, stretching, breathing, and sitting in complex ways. Through deep breathing and meditation it attains to cleanse the soul and the mind of worldly matters. Through the slow motion movements and breathing
techniques, you gain greater flexibility with time, increased circulation, and hence an overall improvement in health. Again, yoga should be a supplement of a fitness programme. The 12 common poses to master are: Mountain, tree, warrior, lunge and salute, one-legged balance, triangle, pigeon, bridge, cat, seated twist, cobra, downward dog, and total relaxation. These are called the daily dozen. Allow your movements to flow, one into
another, feel your breathing, and let your mind, body and spirit work together.
Targets women’s overall wellbeing, physical and mental that prevent women wanting to exercise. Lifestyle choices for exercise and nutrition, weight management and self-confidence are sure to be restored. Those currently engaging in lowest levels of activity (that is fewer than 30 min per week), will see an improvement in health.
Guidelines recommend resistance training, ball activity, paddle racket sports originally developed for seniors, aerobics activity and circuit training as types of exercise as they clearly have the strongest effect on muscle function, bone health, stability and balance.
You are sure to experience deadlifts, overhead press, back squats, jumping chin mobility and balance exercises, improvement in thoracic kyphosis.
High intensity resistance and impact training to be a highly therapeutic for the management of osteoporosis in postmenopausal women with low to very low bone mass.
The potential of resistance training is for everyone regardless of age. Resistance is relative, resistance exercise is for all body types and all ages.
Senior Fitness can be aerobic style or chair based.
• Those aged 50 years and older
Particularly those who have not exercised for a while or, due to a health issue find regular classes unsuitable
• Younger participants 40yrs+ would like a somewhat slower or more controlled but still effective workout session
• Some overweight individuals
The sessions will last from 30-60 mins depending on the group ability. Chair Based Exercise, standing, floor options. All have warm up aerobic, mobilisation, stretching/resistance training, cool down revitalisation/relaxation parts.
Chair-based exercise particularly for the frailer older adult or the chair bound disabled person. The benefits of this type of session include:
• Increased and improved joint function and mobility
• Reduced joint pain
• Increased muscular strength and flexibility
• Weight management
• Reduction in factors associated with falls, e.g. loss of bone and muscle strength and bone density
• Increased opportunity to socialise and participate thereby reducing isolation
• Enhanced feelings of well-being, self-esteem, confidence and enjoyment
• Accordance with the FITT principle should be as follows in terms of this particular chair-based format:
Frequency: 5 x per week
Intensity: low to moderate
Time: 30 – 60 minutes
Elements to improve mobility, flexibility, strength, relaxation. From the weeks demanding workouts learn to just rejuvenate and flow through stretching and breathing. This is the ultimate exercise class developed in-house to end the week strongly.
TRAIN TRACK TRANSFORM:
Dynamic body conditioning workout style using your own strength. Discover the capabilities of your own body to improve body composition, reduce injury and improve fitness levels. Small group training sessions. Predesigned short result-oriented programmes with different complexes and protocols, working with activating your different energy systems. Minimum time with maximum results in record time over 16-week period. Challenge, intensity, endurance, strength, power, HIIT, speed, propulsion you will experience it all here in 30 minutes.
A concentrated approach to the specific mat exercises developed by Joseph Pilates over 70 years ago. More than than 40 pilates mat exercises, you will learn how to perform the fundamental movements with correct technique. Mat pilates uses an amalgamation of breathing techniques, correct spinal alignment, and concentration on controlling movements from the core, build strength and learn to move your body in a smooth, safe way, enhancing posture, body performance, injury recovery. The approach focuses on a full body, low impact flow utilizing bodyweight and optional equipment such as dumbbells, ankle weights, yoga block, pilates ball and bands. For all age groups. It works on the powerhouse of your body which is your core. Mind body exercises bringing the body back to balance. The core is a complex set of muscle like a cage practically affecting every move of your body. Regular practice twice week will improve flexibility core strength breathing capacity, posture and enhance overall life quality. Experience Pilates for pregnancy, weight loss and older adults. Good to balance your other workouts.
TRAIN TRACK TRANSFORM:
Small group training sessions. Predesigned short duration result-oriented programmes with different complexes and protocols. Using barbells and weight plates to activate your different energy systems. Minimum time with maximum results over 16-week period. For all age groups. Muscle is an organ and is made for active movement. Challenge, intensity, endurance, strength, power, HIIT, speed, propulsion you will experience it all here in 30 minutes.
TRAIN TRACK TRANSFORM:
Based on martial arts and kick boxing. Increased metabolic rate, lean body mass, reaction time, discipline, body composition, reduce fat, stress reduction. Improve self-esteem and posture. Exhilarating easy to follow MMA with fun while wearing your boxing gloves. Small group training sessions. Predesigned short result-oriented programmes with different complexes and protocols, working with activating your different energy systems.
Minimum time with maximum results over 16-week period. Challenge, intensity, endurance, strength, power, HIIT, speed, propulsion you will experience it all here in 30 minutes.