FITNESS COACH MARINELA

HAVE A HEALTHY LIFE! Make SPORT FROM HOME

Pre and Postnatal

Physical activity is amazing for your overall health and can help you handle the inevitable symptoms that come with childbearing.

Moderate exercising for 30 minutes every day is recommended to strengthen your core muscles, prevent lower back injuries, and boost your mood and energy

Exercise is also a great sleep aid.

Examples of exercises include (attach basic pic next to each):

  • Planking 
  • side-lying leg lift
  • plie squat 

Weight Loss

A consistent exercise routine together with healthy nutrition is the key to shedding excess weight and boosting your self-esteem

 Regular exercising raises your metabolism helping you burn calories and increase lean body mass.

You will see a noticeable boost in energy levels and focus throughout the day

Strength training (Get toned)

As we age our metabolism slows down making it harder to maintain your ideal weight and is something that everyone should integrate into their daily workouts

Strength training builds muscle, which requires a constant supply of fuel. The fat stored in our body supplies this fuel. A good workout in the morning prepares your body to continue burning fat throughout the day.

Strength training also maintains good bone and tendon health, reduces the risk of chronic diseases, and boosts your immune system.

Example exercises include:

Squats
Lunges
Push ups
Planks

Cardio Training

Our heart is our most important muscle and too requires regular exercise in order to:
  • Strengthen your immune system;
  • reduce the risk of chronic ailments;
  • Improve your sleep;
  • Support your mental health;
  • Regulate your blood sugar;
  • Contribute to healthy weight management;
  • Boost your brain power.

Flexibility / Mobility

An often over looked dimension of exercising is flexibility and mobility.

While building muscle or getting lean is often what we all strive for with our workouts, flexibility and mobility is equally important to ensure our muscles are all working together in harmony.

They go hand-in-hand. You can’t have one without the other.
Building flexibility and mobility into our workouts ensures:

  • Ease of performing daily activities
  • Improved posture and balance. 
  • Optimal physical performance 
  • Greater strength 
  • Faster recovery after workouts with less stiffness
  • Reduced risk of injury 

Mindfulness

Maintaining a healthy mind is paramount to increase our overall wellbeing, mood, and concentration.

When we are stressed, our Cortisol levels elevate increasing our risk of heart disease, blood pressure, and weight gain.

Meditation, breathing exercises, and yoga/pilates have been scientifically proven to de-stress, relax, and quieten the mind bring.

A regular mindfulness practice should be integrated into our daily lives to help us with kindness, gratitude, and self-compassion

Services / PACKAGES

Basic

(Chf 50-60*/45 min)

Premium

(Chf 70-80*/60 min)

Family Wellness

 (Chf 165/60 min, minimum 3 persons) 

Office wellness

 (Chf 100/45min, Chf 115/60, minimum 2 persons)

Youth Training

(Chf 50-70/60, minimum 3 persons) 

Training session

5 sessions (Chf 575) /10 sessions (Chf 1100)

*Prices vary according to commuting distance

Cancellation notice of 24 hours prior to sessions to avoid being charged for the full session

Reserve Your spot now

Contact me, right now!