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FITNESS AT HOME WITH A PERSONALIZED PROGRAMME

Домашний фитнес по индивидуальной программе

FITNESS AT HOME WITH A PERSONALIZED PROGRAMME

Домашний фитнес по индивидуальной программе

WHO NEEDS IT

 

Do I take care of my health?

– This is not a priority.
– I do because regular physical activity helps to strengthen the immune system, handle stress, alleviate nervous tension and have healthy sleep, improve metabolism and blood circulation, develop flexibility, endurance and strength, as well as prevent many chronic diseases.

Is it necessary to look after your appearance?

– I am above conventional beauty standards.
– The way others evaluate me is important for me. It’s not because my self-esteem depends on it, but because I live in society and actively interact with people. I have an idea of the body that I would like to have.

Do I have nothing to do?

– I have absolutely nothing to do, so I go to a gym as a way to entertain myself.
– I have a busy life, and instead of wasting my free time on the trip to the gym and back, I’d rather spend it on something else.

Do I have serious health impairments?

– Unfortunately, I do. That’s why I need special equipment to stay in shape.
– I have no problems with my health. Why would I need a fully equipped gym? Fitness at home is just right.

Am I a professional?

– Yes. I need to work out with heavy weights and focus on each muscle separately. That’s why I need the exercise machines.
– My profession is not related to bodybuilding, and I am not a model.

Am I fine with group workouts?

– I am because we all are the same.
– I have my own personal goals, my own current physical condition, my own time limits. I need my own intensity and frequency of classes. That’s because I want to work out as efficiently as possible. I need a personalized fitness program.

Do I need the most recent and trendy type of work out?

– Of course, the more modern, the better.
– Zen sports, prison fitness, cardio parties, body flex, callanetics, shaping, hard yoga — all of these are nothing more than marketing. In fact, there haven’t been any secrets, new directions or discoveries in fitness for a long time. But there is a lot of information and even more myths.

Do I want to get a body like from a magazine cover?

– Why else would you take care of yourself if not for this?
– My goals are real and achievable. And there are only two ways to have a body from the cover — to have the rarest genetics or to use steroids, growth hormone and peptides.

Am I choosing between fitness and bodybuilding?

– This choice is necessary because fitness only tones the muscles while bodybuilding builds them.
– This is an artificial choice. My appearance consists of muscles and fat, and there is simply nothing else. Therefore, it’s necessary to work on both musclebuilding and fat loss. To do that, it’s required to use the most suitable tools from both bodybuilding and fitness.

Is sport better than fitness?

– Yes, I will go to the Olympic centre to get a sports category.
– I don’t need the perfect movements of boxers, the outstanding strength of weightlifters, the trained endurance of marathon runners, the fantastic flexibility of gymnasts. I need to live a normal life, relieve stress with exercise and have a body that complies with my ideal.

Do I want to achieve quick progress?

– Of course. It would’ve been great to achieve the goal in a month.
– In pursuit of a quick result, you may miss some health-related points (for example, ligaments and joints, spine, heart), so you should not do it.

Is a fit body a result only of working out?

– Of course, what else could it be?
– It is training and nutrition. Moreover, nutrition is as important as training. I am going to change my lifestyle — adjust my diet, and introduce regular physical activity.

Do I have problems with motivation?

– I do, and that’s why I need a supervisor.
– Success is what motivates me. If I see progress, it won’t be difficult for me to work out on my own.

«I take care of my health and appearance, but I have a busy life, which I don’t want to reduce solely to fitness. I have no major health issues, but I am not a bodybuilder, and I am not going to become an athlete or bring myself to a magazine cover perfection through pharmacology. I don’t want instant progress, but I want to make lifestyle changes by adding regular exercise and adjusting my diet. I am independent enough to be motivated by success. I need a comprehensive program to work out at home, tailored to my personality.»

— WELCOME TO SOLOFITNESS

What we offer is more than just working out at home. It’s a new life format that allows you to acquire health and beauty thanks to physical activity and proper nutrition without becoming enslaved by fitness or diets. Be free, work out at home, track what you eat — and we will help you.

Arina Gaidarova

Head, SoloFitness

«I take care of my health and appearance, but I have a busy life, which I don’t want to reduce solely to fitness. I have no major health issues, but I am not a bodybuilder, and I am not going to become an athlete or bring myself to a magazine cover perfection through pharmacology. I don’t want instant progress, but I want to make lifestyle changes by adding regular exercise and adjusting my diet. I am independent enough to be motivated by success. I need a comprehensive program to work out at home, tailored to my personality.»

— WELCOME TO SOLOFITNESS

What we offer is more than just working out at home. It’s a new life format that allows you to acquire health and beauty thanks to physical activity and proper nutrition without becoming enslaved by fitness or diets. Be free, work out at home, track what you eat — and we will help you.

Arina Gaidarova

Head, SoloFitness

HOW IT WORKS

 

  • AN ONLINE MEETINGwhere we discuss your goals, opportunities, state. Together we will determine what you can achieve, in what time frame, and what you need for this.

 

  • We design a PROGRAM, nutritional recommendations and a list of equipment necessary to work out at home.

 

  • Remotely, our trainer TEACHES YOU HOW TO DO THE EXERCISES from your program so you can start practising.

 

  • Record your SUCCESS.

 

  • After TWO MONTHS the story repeats — we update information about your goals, opportunities, state; design a new program, alter your diet and possibly introduce new equipment; we teach you new exercises; you start practising and we record your achievements.

 

  • At some point (usually not earlier than in four months, depending on the initial state and the goals), you can record the result, which means choosing a PERMANENT PROGRAM, that you can stick to for a long time without our participation.

WHAT’S REQUIRED FROM YOU

at our first meeting

Goals

Only you know what you want. We can only help you with the details. For example, «losing weight» doesn’t always mean losing weight, and «gaining muscle» sometimes means losing fat.

 

Time

It’s about how much time you can spend exercising. 15 minutes daily or 1.5 hours twice a week are very different from each other.

 

Body condition

First of all, it implies how ready you are for physical activity, and secondly, whether you have any health restrictions. We do not need a cardiologist’s note or your maximum oxygen demand, but a general understanding of your condition is essential to optimize a program.

People are forced to work out in the formats that are convenient for gyms and group fitness instructors. We believe that the right thing to do is to work differently — to tailor almost everything to the client’s needs: timing, duration, intensity, frequency and variety of activities.

Alexander Kukushkin

analyst, SoloFitness

WHAT’S REQUIRED FROM YOU

at our first meeting

Goals

Only you know what you want. We can only help you with the details. For example, «losing weight» doesn’t always mean losing weight, and «gaining muscle» sometimes means losing fat.

 

Time

It’s about how much time you can spend exercising. 15 minutes daily or 1.5 hours twice a week are very different from each other.

 

Body condition

First of all, it implies how ready you are for physical activity, and secondly, whether you have any health restrictions. We do not need a cardiologist’s note or your maximum oxygen demand, but a general understanding of your condition is essential to optimize a program.

People are forced to work out in the formats that are convenient for gyms and group fitness instructors. We believe that the right thing to do is to work differently — to tailor almost everything to the client’s needs: timing, duration, intensity, frequency and variety of activities.

Alexander Kukushkin

analyst, SoloFitness

OUR EXPERIENCE

 

We have helped different people achieve very different goals. Our clients are teenagers and retirees, although the majority are middle-aged. We work with people and those who have serious limitations, but more often with ordinary people who are relatively healthy. People come to us wishing to lose weight, gain muscle mass, get in shape, but usually — to carry out a body recomposition which means doing all of the abovementioned. Sometimes we are given almost professional tasks, although most people do not strive for ideal form at all. We are proud of our successes, but more importantly, we know the boundaries of our competence — and therefore, we offer you only what really works.

Fitness instructors go to one of two extremes — they are striving to create programs suitable to everyone while promising the results that only a few people can achieve. In fact, things should be the other way around — programs should be different depending on the people while everyone should end up with equally good results. That’s why an individual fitness program is the best option.

Maria Pshenichnaya

Lead fitness instructor, SoloFitness

PROGRAM EXAMPLES

 

These programs and recommendations are not suitable for you so do not take them as a guide to action.

A woman, 25 years old. Height — 162 cm, weight — 67 kg. Not fit, never worked out before. No health restrictions. The goal of the course is weight loss. The duration of the course is three months.

Example 1.pdf

A woman, 31 years old. Height — 160 cm, weight — 57 kg. Fit, has been working out for three years. Health condition — myopia of the first degree, intervertebral hernia in the thoracic region. The goal of the course is to get lean after gaining muscle mass. The duration of the course is one to three months.

Example 2.pdf

A man, 38 years old. Height — 174 cm, weight — 60 kg. A little bit fit, has been working out for four months. Health condition — post-traumatic encephalopathy. The goal of the course is to gain muscle mass. The duration of the course is two months.

Example 3.pdf

PROGRAM EXAMPLES

 

These programs and recommendations are not suitable for you so do not take them as a guide to action.

A woman, 25 years old. Height — 162 cm, weight — 67 kg. Not fit, never worked out before. No health restrictions. The goal of the course is weight loss. The duration of the course is three months.

Example 1.pdf

A woman, 31 years old. Height — 160 cm, weight — 57 kg. Fit, has been working out for three years. Health condition — myopia of the first degree, intervertebral hernia in the thoracic region. The goal of the course is to get lean after gaining muscle mass. The duration of the course is one to three months.

Example 2.pdf

A man, 38 years old. Height — 174 cm, weight — 60 kg. A little bit fit, has been working out for four months. Health condition — post-traumatic encephalopathy. The goal of the course is to gain muscle mass. The duration of the course is two months.

Example 3.pdf

EQUIPMENT FOR WORKING OUT AT HOME

 

There is a huge number of exercises to achieve any goal, so you can create a training program with almost any set of equipment.

Usually, the most unnecessary purchase is a cycling machine because in a couple of months it will only be used as a clothes hanger. You can work out without any equipment at all. Or with a stool and yoga mat. You can do it with one dumbbell. Or with two dumbbells. You can work out with dumbbells and a horizontal bar. Or with a set of dumbbells, a horizontal bar, a barbell, a treadmill and a Roman chair.

The options are endless.

 

SPORTS NUTRITION

 

In most cases, no special sports nutrition is needed to achieve the desired changes, even drastic ones. Moreover, it can not only interfere with progress but also harm the body since it is designed for healthy athletes who are sticking to a program with vigorous exercises.

It does not mean that we do not recommend it at all. But at least during the first year, you are unlikely to hear even about protein from us. At the same time, be prepared to gradually and mindfully change your diet.

If someone needs a diet, this person knows about it because they have some health problems. Most people do not need diets at all, even if they are losing or gaining weight. They only need healthy and balanced nutrition.

Marina Vasilieva

nutritionist, SoloFitness

PRICE

$199

It includes: the first meeting, analyzing your goals and capabilities, designing a training program and nutritional recommendations, the second meeting and assistance with learning the exercises.

CONTACTS

 

Telegram, WhatsApp, Tel: +7 915-15-16-915

E-mail: mail@solofitness.ru