Your programme will be completely individual and unique to you. Professionally tailored with only you in mind allowing you to achieve YOUR health and fitness goals.
Initial consultation £30
This will allow us to meet and for me to obtain all the necessary information I need from you in order to understand what you require. This consultation will be booked in hourly slots allowing us to discuss your needs. You will be advised to arrive 5 minutes earlier than your booked appointment time to fill out necessary forms before your consultation. The initial consultation will consist of discussing your medical history, discussing your current lifestyle and fitness habits, considering your individual goals and needs in order to decide upon a route you would like to take and calculations of anthropometric measures e.g. height, weight, blood pressure.
This will allow us to meet and for me to obtain all the necessary information I need from you in order to understand what you require. This consultation will be booked in hourly slots allowing us to discuss your needs. You will be advised to arrive 5 minutes earlier than your booked appointment time to fill out necessary forms before your consultation. The initial consultation will consist of discussing your medical history, discussing your current lifestyle and fitness habits, considering your individual goals and needs in order to decide upon a route you would like to take and calculations of anthropometric measures e.g. height, weight, blood pressure.
Nutrition Services
There are three plans for you to choose from. They provide an array of options to cater for the amount of support you would like. Each package is an extension on the previous. Whether your goal is weight loss, improving your (or your families) diet and lifestyle or help with sports nutrition to compliment your training, each programme will be uniquely tailored to you.
Tailored nutrition pack, guidance and advice £35
If you decide to choose the this plan, I will use the information gathered and discussed from our initial consultation to create a tailored pack for your individual goals. This will include the following:
Meal Planning £60
Meal plans can be created to your individual requirements. You may want help to improve your sports performance, or you may want to lose weight. Having a meal plan to follow can really help you on your journey achieving your goal.
The meal planning option can be chosen as a single package or can be added onto the tailored nutrition pack or dietary analysis package as extras.
Dietary Analysis Package £85
If you choose the Dietary Analysis Package, you will be given a 7-day food diary to fill in and return. Once I have received the diary I will analyse the data and produce a report. The report will show:
This includes:
Full Nutrition Package £200
If you choose the Full Nutrition Package, you will be given a 7-day food diary to fill in and return. Once I have received the diary I will analyse the data and produce a report. This report will show:
There are three plans for you to choose from. They provide an array of options to cater for the amount of support you would like. Each package is an extension on the previous. Whether your goal is weight loss, improving your (or your families) diet and lifestyle or help with sports nutrition to compliment your training, each programme will be uniquely tailored to you.
Tailored nutrition pack, guidance and advice £35
If you decide to choose the this plan, I will use the information gathered and discussed from our initial consultation to create a tailored pack for your individual goals. This will include the following:
- Detailed report of initial consultation along with tailored achievable goals created for you
- Macronutrient, calories and portion size advice
- Tailored meal and recipe examples (Breakfast, lunch, dinner and snacks)
- Healthy eating explained
- Tailored exercise and activity advice
- Activity and diet log to record your progress
- Follow up consultation to receive your pack and to explain the information I have provided
Meal Planning £60
Meal plans can be created to your individual requirements. You may want help to improve your sports performance, or you may want to lose weight. Having a meal plan to follow can really help you on your journey achieving your goal.
The meal planning option can be chosen as a single package or can be added onto the tailored nutrition pack or dietary analysis package as extras.
Dietary Analysis Package £85
If you choose the Dietary Analysis Package, you will be given a 7-day food diary to fill in and return. Once I have received the diary I will analyse the data and produce a report. The report will show:
- Calculation of your individual nutritional requirements and your own intake (as shown from your food diary)
- Identification of food groups/ Vitamins/ Minerals that are lacking or over consumed in your diet.
This includes:
- Detailed report of initial consultation, along with tailored achievable goals created for you
- Macronutrients, calories and portion size advice
- Tailored meal and recipe examples (Breakfast, lunch, dinner and snacks)
- Healthy eating explained
- Tailored exercise and activity advice
- Activity and diet log to record your progress
- Dietary analysis report
- Advice for improvements/changes to your diet
- One hour consultation to receive your pack and to explain the information i have provided
Full Nutrition Package £200
If you choose the Full Nutrition Package, you will be given a 7-day food diary to fill in and return. Once I have received the diary I will analyse the data and produce a report. This report will show:
- Calculation of your individual nutritional requirements and your own intake (as shown from your food diary)
- Identification of food groups/ Vitamins/ Minerals that are lacking or over consumed in your diet.
- Detailed report of initial consultation along with tailored achievable goals created for you
- Macronutrients, calories and portion size advice
- Healthy eating explained
- Tailored exercise and activity advice
- Activity and diet log to record your progress
- Dietary analysis report
- Advice for improvements/changes to your diet
- Tailored meal plan for 3 months (Done on a monthly basis). Recipes are given for all meals. (Breakfast, lunch, dinner and snacks)
- 3 x 1 hour follow up consultations over a 3-month period. You choose when you want to see me. Within these consultations we will review goals, have any of your questions answered and keep track of anthropometric measures (only if requested)
- Ongoing email support over the three-month period
Any further consultations required will cost £25 for an hour session.
Ante and Post-Natal Exercise and Nutrition
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Exercise in pregnancy is safe and effective and will assist you to an easier pregnancy, delivery and better recovery after birth. Exercise during pregnancy will give you many health benefits, and will give your baby the best start in life. |
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A lot of change happens within the body when a woman is pregnant (and I don’t just mean that big baby bump). This need's to be considered when exercising. Exercise need's to be adapted throughout your pregnancy to ensure safety to you and your baby. These adaptations should only be applied by a qualified professional specialising in this area.
After you’ve had your little bundle of joy, most women want to ‘get back into shape’, increase fitness to keep up with the demands of having a new born or achieve their pre-pregnancy weight. Similarly, as when a woman is pregnant, exercise still needs to be specifically adapted for postnatal women ensuring your safety and full recovery.
This along with suitable nutritional advice will allow you and your baby the best start to this new exciting chapter in your lives. If health hasn’t been a main concern for you before, it’s never been more important now!
So if you are interested in exercising throughout or after your pregnancy and would like personal training sessions and/or some tailored pregnancy nutrition advice then get in touch.
Initial consultation £30
This will allow us to meet and for me to gain all the necessary information I need in order to understand what you require. This consultation will be booked in hourly slots allowing us to discuss your needs. This will consist of:
The information collected during the initial consultation will allow me to design a safe and effective training programme, designed specifically for your ante and post-natal needs.
Personal Training One to One
£20 per session
Additionally, if you would like to train with a friend or small group this is an option for you to consider:
Personal Training One to Two
£35 per session
(Separate initial consultations required)
Personal Training Small Group
Price dependent on the amount in the group.
(Separate initial consultation required)
*Prices based on outdoor sessions.
Indoor or gym sessions will incur an additional charge for the hall or gym facilities.
All personal training relates to a 10 mile travelling distance of the Pembroke area.
Anti-natal/Post-natal nutritional advice and guidance pack £35
This along with suitable nutritional advice will allow you and your baby the best start to this new exciting chapter in your lives. If health hasn’t been a main concern for you before, it’s never been more important now!
So if you are interested in exercising throughout or after your pregnancy and would like personal training sessions and/or some tailored pregnancy nutrition advice then get in touch.
Initial consultation £30
This will allow us to meet and for me to gain all the necessary information I need in order to understand what you require. This consultation will be booked in hourly slots allowing us to discuss your needs. This will consist of:
- Discussing your medical history
- Discussing your pregnancy/pregnancy history
- Discussing your previous/current activity level and eating habits
- Discussing your needs and your goals during/after your pregnancy
- Deciding upon which route is best for your individual goals and needs
The information collected during the initial consultation will allow me to design a safe and effective training programme, designed specifically for your ante and post-natal needs.
Personal Training One to One
£20 per session
Additionally, if you would like to train with a friend or small group this is an option for you to consider:
Personal Training One to Two
£35 per session
(Separate initial consultations required)
Personal Training Small Group
Price dependent on the amount in the group.
(Separate initial consultation required)
*Prices based on outdoor sessions.
Indoor or gym sessions will incur an additional charge for the hall or gym facilities.
All personal training relates to a 10 mile travelling distance of the Pembroke area.
Anti-natal/Post-natal nutritional advice and guidance pack £35
- Nutritional advice during your pregnancy or post pregnancy
- Supplementation during pregnancy explained
- Healthy eating advice during your pregnancy or post pregnancy
- Example meals and recipes (Breakfast, lunch, dinner and snacks)
- Macronutrients, calories and portion size explained
- Activity and diet log to record your progress
Group Nutrition Seminars
Sometimes you need others around you to inspire and help you. Group nutrition seminars will allow you to learn about good nutrition, provide you with the knowledge to improve your lifestyle and allow you to finally understand what good nutrition really is!
Seminars can include:
Introduction to Health, Nutrition and Fitness.
Healthy weight loss. No more fad diets.
Protien, fats and carbohydrates explained.
Exercise and nutrition during pregnancy.
Exercise and nutrition postnatally.
Sports Nutrition.
Sometimes you need others around you to inspire and help you. Group nutrition seminars will allow you to learn about good nutrition, provide you with the knowledge to improve your lifestyle and allow you to finally understand what good nutrition really is!
Seminars can include:
Introduction to Health, Nutrition and Fitness.
Healthy weight loss. No more fad diets.
Protien, fats and carbohydrates explained.
Exercise and nutrition during pregnancy.
Exercise and nutrition postnatally.
Sports Nutrition.
Because sometimes you need others around you to inspire and push you towards a better lifestyle!
Personal Training
Whether your goal is to lose weight, tone up, build muscle or is sports specific, your personal training sessions will be tailored to you, focusing on the particular training you need.
Initial Consultation £30
If you decide personal training is the route you would like to go down, during the initial consultation you will be required to fill in a Physical Activity Readiness Questionnaire (PAR-Q), in order for me to determine if you are ready and able to undertake a new exercise programme. We will also discuss your individual needs, goals and current activity levels. This will allow me to design a safe and effective programme designed specifically for your needs and goals. Anthropometric measures will be taken (Weight, height, blood pressure) unless requested otherwise, in order to give us a starting point. Once all information is gathered I will create tailored sessions for you.
One to One sessions will cost £20 per session.
One to Two sessions will cost £35 per session.
Small group (Price dependent on number in the group)
*Prices based on outdoor sessions.
Indoor or gym sessions will incur an additional charge for the hall or gym facilities.
All personal training relates to a 10 mile travelling distance of the Pembroke area.
Exercise and Training Programmes
If you would prefer to train alone, you may prefer a training programme. This could be developmental training for your chosen sport, an up coming event such as a 5k run, weight loss or just general progressive exercise.
You will require an initial consultation to gather all your relevant information (as above).
- 4 week training programme £30
Additional consultations to monitor anthropometric measures will be charged £30 per session.
This will consist of reviewing targets, aims and goals, measuring height, weight, BMI (Body Mass Index), Blood pressure measurement, Basal Metabolic Rate (BMR), Physical Activity Level (PAL), Daily calorie calculation, Hip to waist ratio, Body circumference measurements, Flexibility testing and Aerobic step test.
Are you ready to get fighting fit?
Pembroke Town Hall:
6 week Boxercise course!
Every Wednesday evening 7-8pm, starting on the 18th of October for 6 consecutive weeks!
£25 for the 6 week course.
Saundersfoot Regency Hall:
6 week Boxercise course!
Every Monday evening 7:30-8:30. The dates for this course are 6th, 13th, 20th and 27th November and the 11th and 18th December!
£25 for the 6 week course.
To book your place please call 07477538182 or email itsa_lifestyle@yahoo.com.
Counterweight coming soon!
