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BOOTCAMP

Full body workout, increasing your muscle and cardio endurance making you fitter and stronger.  Every Bootcamp is different using a variety of equipment including boxercise, kettlebells, medicine balls, free weight, obstacle course or just your own bodyweight. This outdoor class is fun, active, friendly and very sociable run to the beat of up-tempo music to give you even more enjoyment. You will never get bored of repeating the same class again!!! The class encompasses all levels of fitness and ability. Excellent cardio workout

  • Total body conditioning
  • Increase cardiovascular & endurance fitness
  • Build strength
  • Improve posture
  • High intensity, calorie busting workout
  • Defines and tones muscles

PRICES

PAY AS YOU GO £6 per session

PILATES

Pilates uses controlled movements, primarily focused in your core to improve your endurance, balance and posture. Focussing on awareness of the spine, correct breathing, core strength and flexibility to achieve a balanced body which is strong and supple. Whatever your age or fitness level, whether your are a beginner or advanced, this Pilates class will to suit you. As your strength and skills grow you will be able to do the more advanced exercises.

PILATES for all levels

Pilates is for everyone including beginners as I teach each exercise from beginners level and add on layers to make it more challenging. I use a variety of equipment including rollers, trigger point balls, bender balls, pilates rings, bands ect.

I TEACH TRIGGER POINT PILATES IN ALL MY PILATES CLASSES

Trigger Point Pilates™ is a combination of Pilates based exercises combined with Myofascia Release (which is traditionally a hands-on therapy). This means you will be strengthening your core and releasing muscle tightness in the same class.

Trigger Point Pilates helps alleviate chronic pain conditions and constant muscular tightness, undoing muscular restrictions and enhancing functional movement – At the end of a class one feels light, lengthened and able to move with total ease.

The class is designed to release tight muscles and enhance functional daily movement, and restructure the body. This class attracts everyone from the elite fit to the post rehab. Fascia restrictions occur in everyone, whatever their age, activity or level of fitness.

  • Stronger, leaner abdominals.
  • Stronger more flexible back Usually reducing or even eliminating back pain.
  • Better posture, preventing future back problems and improving “round shoulders”.
  • Reducing tension around neck and shoulders.
  • Improved flexibility, preventing injury and increasing strength and performance in other sports.
  • Relaxation and improving energy levels

PRICES

TERM TIME block booking £7 per session –  if you miss your regular session you can come to any other class listed on my website

PAY AS YOU GO £8 per session

 

QIGONG

• QIGONG is an ancient Chinese exercise and healing technique that involves
meditation, controlled breathing, self-massage and movement exercises.
Qi means “life forced energy” and gong “developing skills” it can be
translated as “energy cultivation”

• It is excellent stress reduction, anxiety, prevention of illness, dealing with
chronic illness, reducing heart rate and blood pressure, boosts immune
system, relives headaches, and facilitating relaxation and mental focus.

• Qigong can harmonise, strengthen and have a healing effect on the
functioning of all the internal organs and bodily systems. It increases the
supply and flow of energy throughout the body.

• Qi is associated with the breath because like the breath, it animates our
body and brings it to life. When our vital QI is flowing, we feel healthy. When
it is blocked we feel pain. When QI becomes weak, we feel tired. When
there is no QI left, the body dies.

We will practice EIGHT BROCATES for Organ and Meridian Health as well as
focusing on strengthening organ that is associated to a current element of the
season according to 5 Chinese elements.

NOW over winter months we will focus on strengthening Kidneys.
In Traditional Chinese Medicine, the kidneys and bladder resonate with the water
element and the season of WINTER. Happy kidneys are relaxed kidneys and their
state of vitality is the key to our health and longevity. If you feel tired, and would
like to have more energy and vitality Kidney Qigong is made for you!

Here are the organs that we will focus on according to current season.
Winter – Kidneys & Bladder
Spring – Liver & Gall Bladder
Summer – Heart & Small Intestine
Late Summer – Spleen & Stomach
Autumn – Lungs & Large Intestine

Each season will be split into 3 different Qigong practises  PURGING, TONIFIING and CIRCULATING session to cleanse, nourish, circulate, refine and store QI.

  • PURGING exercises are used to cleanse the body of acquired QI and to release
    QI stagnation. Purging practices can be used to relieve chronic stress, tension, anxiety and toxicity.
  • TONIFICATION exercises nourish the organs, smooth the flow of QI through the meridians and fortify the QI in the lower dantian. Tonification routines are best to used when you feel tired, are recovering from the surgery or illness and to increase life forced energy for longevity.
  • CIRCULATION exercises irrigate the tissues, energize organs, recycle energy,
    build internal power and strength. Circulation practices can be used to calm down,
    or when feel healthy and wish to increase life forced energy and raise your vibration.

HALF HOUR SESSION will focus on either PURGING, TONIFIING OR CIRCLULATING  the organ associated
with current season.

QIGONG WORKSHOP – once a month on Sunday 1.30 – 5.30pm HOLY NATIVITY CHURCH  

  • complete Qigong practice for organ associated with current season
  • beginners guide for meditation
  • guided relaxation
  • auto massage
  • Eight Brocates or Eighteen forms Shibashi
  • acupoints self-massage
  • learning about breathing, inner smile, healing sounds and much more

PRICES

TERM TIME block booking £7 per session
PAY AS YOU GO £8 – 1hour session
£4 -1/2 hour session
£ 11 – 1.5 hours if you do Qigong and Pilates
£35 – Qigong workshop

PIYO

PiYo gives you benefits of both Pilates and Yoga combined together. PiYo speeds everything up including your results by introducing you to dynamic, flowing sequences that can burn serious calories. PiYo combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility advantages of yoga. And, we crank up the speed to deliver a true fat-burning, low-impact workout that leaves your body looking long, lean, and incredibly defined.
IF YOU ARE LOOKING FOR A LOW IMPACT FITNESS CLASS AND GOOD WORKOUT THIS IS THE CLASS FOR YOU!!!

  • Core strength
  • Injury prevention
  • Improve posture
  • Improve flexibility
  • Improve balance and coordination
  • Invigorate the mind and elevates the spirit

PRICES

TERM TIME block booking  £7 per session

PAY AS YOU GO £8 per

PREGNANCY and POST NATAL CLASSES

Buggy workout classes are designed to help new mums to regain your shape, strength and fitness. We will do a variety of great exercises that will work your whole body including your core and tummy, get your heart rate up so we’re burning that fat and up your energy levels. Classes are carefully structured for different fitness levels, so don’t worry if you are new or an advanced exerciser, the workout is easily adaptable to suit your needs. There is no need to feel intimidated by the trainer as Petra is here to support, encourage and increase your confidence to get the results you want in a safe, proven way. New mums will have the opportunity to check for Diastasis Rectus and offered corrective exercises and advise for it. As you new mum you will be also encouraged to follow low impact modification for each exercise.

POSTNATAL PILATES great opportunity for mums with their babies to help them ease off into fitness in a safe controlled way to build up the pelvic floor and core strength.

PRE AND POSTNATAL ADVICE

Exercising during pregnancy

Exercise takes you and your baby through periods of intermittent oxygen delivery so does the labour. Therefore when you are training whilst pregnant it’s helping prepare you and your baby for the labour.

Benefits of exercise during pregnancy

  • Improved circulation
  • Reduced swelling
  • Reduced leg cramps
  • Reduced maternal weight gain
  • Reduced risk of low back pain
  • Easier, shorter labours
  • Reduction in labour pain

Benefits of post-natal exercise

  • Burn off the excess “baby fat” with lots of cardio pushing intervals
  • Tighten and tone your muscles with resistance training
  • Improve core stability for a healthier back and flatter abs
  • Condition your pelvic floor so you can sneeze with ease!
  • Reduce the risk of post-natal depression
  • Increase energy to cope with the demands of new motherhood
  • Speedier return to your pre-pregnancy shape and level of fitness
  • Socialise and meet other mums and babies

When is it safe to start exercising after birth?

A physical recovery period is essential to ensure the uterus has retracted back into the pelvis, bleeding and discharge have ceased and stitches have healed.

Initially, after birth it is best to take it easy; resting and bonding with your baby is more important than putting on your trainers! However, you can begin exercising your pelvic floor muscles. Also getting out and about is good for your physical and mental health, so try to take your baby out for light walks in his/her pram as soon as you feel up to it. Don’t feel pressured to exercise before you are ready. Listen to your body.

Before commencing any exercise programme or postnatal fitness class please always check with your GP / Midwife. It is recommended that after a natural vaginal birth you wait until after your 6-week postnatal check by your GP / Midwife. If you had a caesarean it is recommended that you wait until 8 / 10 weeks after birth.

PRICES

PRENATAL PILATES – 5 WEEKS BLOCK BOOKING £8 per session

PAY AS YOU GO £8 per session

POSTNATAL PILATES – 5 WEEKS BLOCK BOOKING £7 per session

PAY AS YOU GO £7 per session

BUGGY WORKOUT – PAY AS YOU GO £6 per session

PERSONAL TRAINING

As a Personal Trainer, I aim to give my clients tailored, varied and enjoyable training programmes and nutritional advice to meet their specific health and fitness goals. I am passionate about educating my clients while offering my full support and guidance throughout. Having the right training programme and diet plan will help you to lose excess weight, reduce body fat, increase lean muscle mass, increase metabolism and build self esteem.
I offer Personal training sessions including weight loss, toning, event training, bridal fitness and pre and postnatal exercise. Get in touch today to discuss you fitness goals.

  • Faster and better results. Having a personal trainer to guide you through your fitness routine will help make sure you are spending time on the proper types of exercise.
  • Proper fat loss and muscle gain.
  • Reduced chance of injury.
  • Establishes a lifetime exercise habit.
  • Overcome plateaus.

PRICES

£30 for 45min session or £100 for block of 4 sessions

GET IN TOUCH FOR A FREE CONSULATION OR TO DISCUSS HOW I CAN HELP YOU? 
TEL. 07951 933 698

Zoom Timetable

PILATES
Weds – 10.00 – 10.55 am
Weds 6.30 – 7.25 pm
Sat – 9.15 – 10.10 am

QIGONG
Sat 8.30 – 9.15 am

Booking essential. When you book I will send you ZOOM LINK for the class. Happy to connect with you before via Zoom to test it and answer any questions.

BRISTOL TIMETABLE

Redcatch Park

Tue 6.30 -7.15 pm BOOTCAMP

Sun 9.00 -9.45 am BOOTCAMP

Sun 10.00 – 10.55 am PILATES all level

Redcatch Community Centre

Wed 6.30 –7.25 pm PILATES all levels

Wed 7.30–8.25 pm QIGONG

West Town Lane Studio – BS4 5DP

Tues 9.15 – 10.10 am PILATES all levels

Holy Nativity Church

Mon 9.45  – 10.45 am QIGONG

Fri 9.05 – 10.00 am QIGONG

Fri 10.00 – 10.55 am PILATES all levels

Tues 7.30 – 8.25 pm QIGONG

Thu 6.45 -7.40 pm PREGNANCY PILATES

Thu 7.45 -8.40 pm PILATES all levels

Victoria Park Baptist Church

Wed 9.15 – 9.45 am QIGONG

Wed 9.15 – 9.45 am  PILATES all levels

Wed 10.40 – 11.35 am POSTNATAL PILATES

Sat  8.30 – 9.00 am QIGONG

Sat 9.00 – 9.55 am PILATES all level

St. Georges park

Mon 10.30 – 11.15 am BUGGY WORKOUT

Arnos Vale park

Fri 12.15 – 1.00pm BUGGY WORKOUT

Greville Smyth Park

Thurs 10.30 – 11.15 am BUGGY WORKOUT

Victoria park

Weds 11.00 – 11.45 am BUGGY WORKOUT

Tue 9.15 – 9.45 am BOOTCAMP

Tue 9.45 – 10.50 am PILATES all level