So What Next?
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Firstly, congratulations! Making a 10 week commitment to take your health and fitness to the next level is not easy. Questions like, ‘Will I be able to stick to the plan?’ and ‘What if work gets busy and I can’t dedicate the time to exercise?’ immediately spring to mind and give you a reason not to start. The truth is, nobody is ever going to have a perfect run of 10 weeks without a hitch. Throughout the Evolve Programme we have been trying to instil good habits including regular, varied exercise and highlighting the importance of nutrition and macronutrient intake. Habits are formed over time, so even though the 10 week programme is coming to an end, it shouldn’t mean you just stop. Bad habits are formed in the same way that good ones are, so it is important to think about your nutrition going forward and how you’ll continue to vary your workouts. The most important thing is to look after your health and fitness any way which keeps you motivated. We have put together some options for anybody who has enjoyed their online experience and would like to continue to improve their fitness. Read about them below.
Remember, the most amazing and valuable thing you own is your body. It is important to enjoy life but we must take care of ourselves!
The Thrive Programme
£125 for 10 weeks
If you have reached your ideal fitness level, this plan will help you maintain your weight, strength and endurance and prevent you from slipping into bad habits. The programme will optimise your existing exercise habits with a balance of strength, cardio, flexibility & core workouts and is designed to fit in around your current fitness activities.
‘Novice to 5k’ Foundation Running Programme
£125 for 10 weeks
If you’re new to running, this programme gradually progresses from running for short amounts of time interspersed with recovery walks, to running 5km in just 10 weeks. You’ll receive a new calendar scheduled workout plan, consisting of 3 running based sessions per week plus a stretch class. Besides running, the programme will guide you through what equipment you’ll need, achieving a Runners Mind-set, the best time of day to run (for you) and stretching after your sessions. It culminates in running a 5k Parkrun of your choice to show how far you have come.
Experienced Runners Training Programme
£125 for 10 weeks
If you want to push your running to the next level, this programme combines speed & power work on the road (or treadmill) with strength sessions and core conditioning. You’ll receive a new calendar scheduled workout plan, consisting of 3 running based sessions per week, a Strength & Conditioning session and a Core & Stretch class. The combination of strength, speed and endurance will help improve your times or increase distance. The intensity of each run will be based on heart rate targets (or the RPE scale if you don’t have a heart rate monitor) so the sessions are specific to your fitness level. With this programme you’ll see a marked improvement in 10 weeks.
Pilates Programme
£125 for 10 weeks
For those who want to strengthen their core, improve their posture and increase their flexibility. This programme delivers Pilates classes via the app which you can follow in real time on demand. With cues and watch points to ensure you are achieving good technique, this programme will help you reset and unwind. Classes start with the basics becoming progressively more challenging over the duration of the programme and are suitable for all fitness abilities.
Online Personal Training
£250 per month
This is very much a bespoke service where, following an initial phone consultation with Andy to discuss your goals, you’ll be designed a programme of up to 3 sessions per week tailored to your specific objectives and incorporating any equipment you have access to at your home or gym.
Access
£15 per month
Maintain unlimited access to the app and all of the existing workouts from your Programme in addition to a library of professionally created body weight and gym based exercises which you can use on demand. You can schedule these into your own personal calendar and will maintain access to your group support network.
Live Classes
From £4 per class
We do a number of live fitness and Pilates classes suitable for Beginner and Intermediate level using a variety of optional small equipment. Sessions build core strength and strengthen and stretch the body, making this a great option to supplement other fitness activities you do.
Online Class Library
£12 per month
If you prefer to do your workouts in your own time, you can access our online class library on-demand, anytime and anywhere. We offer a mix of Cardio HIIT classes, Strength & Conditioning, Abs Blast & Stretch and Pilates classes.
If you would like to sign up for any of the above online programmes or you would like to discuss them further, please drop me an email at andy@evolution-health.co.uk.
As your current programme is now complete, access to the workouts within the Plan will cease on Monday. If you choose to sign up for another online plan, you will retain access as outlined in your chosen option above.
On behalf of Karen & myself, I would like to thank everyone for their commitment and the complimentary feedback you’ve given along the way. Here’s to going for your next goal!