Pricing

Group Classes

Monthly Membership 

  • Once a Week – R600/Month (R150/class)
  • Twice a Week – R1100/Month (R137,5/class)
  • Three Times a Week – R1500/Month (R125/class)

Online Classes

(You prefer to exercise in the comfort of your home)

 

Tuesdays and Thursdays 11:00pm (Waiting List)

  • Once a Week – R600/Month 
  • Twice a Week – R1100/Month 

Personalized Nutrition Plan
R3,000

1. Assessment: An assessment of your current dietary habits, lifestyle factors, health history, medical conditions, allergies, and food preferences. This information will serve as the foundation for developing your nutrition plan.

2. Goal Setting: Establish realistic and achievable nutrition goals based on your desired outcomes, whether it’s weight loss, muscle gain, improved athletic performance, better energy levels, or managing specific health concerns.

3. Macronutrient Recommendations: Determining the optimal distribution of macronutrients (carbohydrates, protein, and fat) based on your goals, activity level, body composition, and metabolic rate. Providing guidelines for portion sizes and meal timing to support your nutritional needs.

4. Meal Planning: a Customized meal plan that aligns with you calorie and macronutrient targets while accommodating your food preferences, cooking skills, and lifestyle factors, offering a variety of nutritious and delicious meal options for breakfast, lunch, dinner, and snacks.

5. Nutrient Timing: Guidance on the timing of meals and snacks to optimize energy levels, support workout performance, and promote recovery. Pre- and post-workout nutrition strategies tailored to your exercise routine and goals.

6. Hydration: Emphases on the importance of adequate hydration and recommendations for daily fluid intake based on your body weight, activity level, climate, and individual hydration needs.

7. Supplementation: Evaluation of your need for dietary supplements based on you nutritional status, lifestyle factors, and health goals. Recommendation of high-quality supplements, if necessary, to fill nutrient gaps and support overall health and well-being.

8. Behavioral Strategies: Incorporating behavioral strategies and practical tips to help you overcome common challenges, such as emotional eating, cravings, dining out, social situations, and maintaining consistency with you nutrition plan.

9. Monitoring and Adjustments: Establishing a system for monitoring your progress, regular check-ins, food journaling, tracking measurements and progress photos. Making adjustments to your nutrition plan as needed based on your feedback, progress, and evolving goals.

10. Education and Support: Educating you about the principles of nutrition, including the role of macronutrients, micronutrients, portion control, mindful eating, and sustainable lifestyle changes. Offering ongoing support, motivation, and accountability to empower you to make lasting improvements to you diet and overall health.

By including these components in your personalized nutrition plan, you can benefit from the roadmap for you to achieve your health and fitness goals while enjoying a balanced and sustainable approach to eating.

Personalized 6-Week Workout Plan
R6,000

1. Assessment: A thorough assessment of your current fitness level, including strength, endurance, flexibility, and any limitations or injuries. Gathering information about your exercise history, goals, preferences, and schedule.

2. Goal Setting: Establishing specific, measurable, achievable, relevant, and time-bound (SMART) fitness goals for the six-week period. Determine whether you aim to build strength, improve cardiovascular fitness, increase flexibility, lose weight, or achieve other objectives.

3. Program Design: Designing a comprehensive workout program tailored to your goals, preferences, and fitness level. Including a variety of exercises targeting different muscle groups and fitness components, such as resistance training, cardiovascular exercise, flexibility work, and core strengthening.

4. Resistance Training: Developing a structured resistance training plan to build strength and muscle mass.

5. Cardiovascular Exercise: Incorporating cardiovascular workouts to improve cardiovascular endurance, burn calories, and enhance overall fitness..

6. Flexibility and Mobility: Including flexibility and mobility exercises, such as Pilates, to improve joint mobility, reduce muscle stiffness, and prevent injuries. Focusing on areas of tightness or weakness identified during the assessment phase.

7. Progression and Periodization: Implementing a periodized training approach to systematically vary the intensity, volume, and frequency of workouts throughout the six weeks. Incorporating progressive overload principles to continually challenge your body and promote ongoing improvements in fitness.

8. Rest and Recovery: Emphases on the importance of rest and recovery in between workouts to allow for muscle repair, adaptation, and growth, scheduling regular rest days and active recovery sessions to prevent overtraining and promote optimal performance.

9. Nutrition and Hydration: Providing general guidelines for nutrition and hydration to support your workout program and fitness goals.

10. Monitoring and Adjustments: Monitoring your progress throughout the six-week period, tracking key metrics such as strength gains, endurance improvements, body composition changes, and adherence to the program. Adjusting the workout plan as needed based on your feedback, performance, and evolving goals.

11. Education and Support: Educating you about exercise principles, proper form and technique, injury prevention strategies, and the importance of consistency and commitment to you fitness journey. Offering ongoing support, motivation, and accountability to help you stay on track and achieve your desired results.

By incorporating these components into your personalized six-week workout plan, I will provide you with a structured and effective training program tailored to your individual needs and goals.

Private Pilates Rates

At the Studio 
(To enjoy the variety of equipment)

  • Private – R500/Session
  • Duet – R800/Session (R400/person/session
  • Trio – R1050/Session (R350/person/session)
  • Quad – R1200/Session (R300/person/session)

Online

(To still get the benefits of Personalised Pilates from wherever you are in the world)

R500/session