The journey begins here
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Congratulations! This week marks the end of the 10 Week Online Pilates Programme and we wanted to take this opportunity to say Well Done! Thank you for dedicating your time to us, we appreciate it isn’t easy committing to something new or finding the time to fit it into your weekly schedule.
We hope you have found the Evolution Health & Fitness App encouraging, the workouts enjoyable and the information within our messages and blogs helpful. Through this programme our goal is to provide an insight into Pilates and why it is beneficial for everyone, irrelevant of age, gender or current activity level.
If you haven’t managed to keep up with the programme as much as you had hoped, then don’t worry. Pilates is something that can be picked up whenever you are ready for it. Hopefully we have emphasised our passion for Pilates and what an important role we believe it plays in having a healthy body and mind in the modern world. The fundamental principles outlined at the start of the programme are beneficial to learn whether you continue with your Pilates practice or not. Having an awareness of good standing posture, knowing how to engage your deep core musculature and understanding that our bodies weren’t built to sit for extended periods of time means that we can transfer this knowledge into all aspects of our life. Awareness really is half the battle, this understanding will form a good base from which you can build upon.
So what now?
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!
Online Body Transformation Programme
£80 (corporate discounts available)
Our flagship and most popular programme! The 6 week progressive programme is aimed at improving strength and cardiovascular endurance alongside forming good nutritional habits. We send you 3-4 sessions per week, focus on identifying your goals and encourage healthy eating by providing a personalised calorie goal, whether you are looking to maintain, lose or gain weight.
The New Recruit Programme
£120 for 10 weeks (corporate discounts available)
The ‘New Recruit’ is designed for beginners looking to gradually introduce activity into their lifestyle. This flexible programme offers 1 workout per week which can be repeated as many times as you like, in addition to walking targets. We’ll send you blogs and invite you to join challenges to help motivate you to introduce exercise into your weekly routine
‘Novice to 5k’ Foundation Running Programme
£120 for 10 weeks (corporate discounts available)
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
£120 for 10 weeks (corporate discounts available)
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 - A re-run
£120 for 10 weeks (corporate discounts available)
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 (corporate discounts available)
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.
You have spent 10 weeks improving your core strength, flexibility and posture, but don’t let your journey end here. Keep moving in whatever way entices you – another online plan, a new class, a lunchtime walk. Keep prioritising your body and you will see the endless rewards. The journey is on!
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!