ARE WE A GOOD FIT
You Asked. We Answered.
Group Reformer can accommodate up to 5 person in the class whereas Trio classes are limited to only 3 person. The reformer classes are designed for group workouts and offers wide range of exercises for total body conditioning. Trio V2MAX classes address specific areas such as the core, spine and posture refinement that are best for beginners, new moms and people with chronic pains.
There are two main differences between Yoga & Pilates:
FIRST, Yoga places more emphasis on spiritual and mental well-being, while Pilates places more emphasis on physical fitness and strengthening the core muscles.
SECOND, Yoga is an ancient Indian practice that emphasises eight principles to set the foundation for spiritual and mental well-being that include: 1. moral and ethical codes of conduct, 2. personal observances, 3. physical postures, 4. breathing techniques, 5. sense withdrawal, 6. concentration, 7. meditation and 8. highest state of awareness.
Pilates, on the other hand, is a modern system developed by Joseph Pilates in the early 20th century and emphasises six core principles; 1. cantering, 2. control, 3. flow, 4. precision, 5. breathing and 6. concentration.
We combine the two and many other systems to improve your posture, mental health and overall well-being, while preventing degenerative health problems and movement dysfunctions that cause chronic pains.
We teach the original Hatha Yoga. Our classes are intentionally designed to help you regain functional mobility, strength, balance and good posture. No gimmick.
Monday reset is the original Hatha Yoga style class with emphasis on human kinetic chain and Myofascial lines. The class is designed to realign and set your body for the new week.
The purpose of a private session is to customise the exercises and treatments for individual needs. The two extreme examples of clients should reserve private sessions are ; FIRST, who want to take time and learn exercises and do them is correct form and, SECOND who’s body has metal implants, spinal deformities (scoliosis) and neurological conditions (disc prolapse stroke or Parkinson), that limits there ability to exercise in group, both to maximise results and save time.
Not everyone needs regular private sessions. But, in some instances like absolute beginners (just started to exercises or first time to the Yoga or Pilates methods) will benefit from starting with 2-3 workout private sessions. On the other hand private therapy sessions can be a good way to readjust the body after a long break from exercise or when suffer from muscles tightness and discomfort. The good news is that your memberships include all services at discounted rate.
A THERAPY SESSION is comparable to physical therapy session. Your coach will create a customised plan combining myofascial release, deep tissue massage, and therapeutic exercises. You’ll have access to communicate personally with your coach for nutrition and self-care advice and home exercise plans.
Someone with the following conditions can demand a therapy session:
- Seeking help with Chronic back pain and stiffness, hip or shoulder impingement, neck pain with or without nerve involvement, shoulder pain, Knee pain, ankle or foot pain.
- Elderly seeking help with degenerative and no communicable disease like diabetes, high cholesterol, osteoarthritis, morning stiffness, fibromyalgia, degenerative disc disease.
- Children, elderly, man and women seeking help with posture misalignment includes forward head posture, flat back, scoliosis, thoracic kyphosis, lumbar lordosis.
- Athletics seeking help in returning to the sports after an injury where the rehabilitation was not completed or didn’t work well for the common conditions like tendinitis, rotator cuff injury, ankle sprain, ligament injury etc.
- New mom seeking help during Pregnancy and Postpartum recovery for back pain, hip pain, Diastasis (abdominal separation) C-section scar, pelvic floor issues and rebuilding the core.
- Anyone seeking help with Post-surgical rehab and movement reconditioning (after initial physiotherapy) or preparing to undergo surgery.
DOES PILATES WORK?
Millions of people have discovered that Pilates seems to be good for whatever ails you. It may not be a miracle cure for every ailment, but ask anyone who’s been doing Pilates regularly, if Pilates work? You’re bound to get a resounding, Yes!
Yes, and it does so without building muscle bulk that body builders go for. Pilates lengthens and tones the muscles, which actually makes them smaller and denser. The movements are not repeated many times instead various exercises are introduced that activtes different muscles individually and in a groups to reap the full benefits.
Pilates is renowned for preventing injury! And even those who’ve already suffered back, knee and joint injuries can find the slow and soothing movements of Pilates will help strengthen the muscles around those joints. It’s a low impact workout, without much strain or pressure put on joints to minimizes the risk of someone injuring themselves again.
Because Pilates strengthens the core muscles of the abdomen and lower back, the entire body is realigned and better supported. Pilates workouts can result in walking taller and hold yourself straight.
While this might seem to be a far-fetched claim, think about all that Pilates does. It helps tone and trim the muscles. it strengthens the core muscles that support not only the spine but surrounds the body’s organs and holds them firm. And not only the posture improved, but controlled breathing and movements helps put more oxygen into your bloodstream, it also support the internal organs and improve immunity.
Yes! The beauty of Pilates is that it doesn’t take long, gruelling workout sessions to see benefits. A person who hasn’t exercised in a long time can start out doing just 5 or 10 minutes of Pilates movements at a time.
Because of the great strengthening benefits of Pilates, even a beginner can increase the time spent working out quite rapidly. Does Pilates work? Try it yourself, and you’ll be able to answer that much faster than you think!
All our classes can be done on a regular and daily basis. The schedule is designed in such a way that it balances and counter-balances between your previous session.
Typically, you should have 24-48 hours between training sessions at AWYC, life sometimes throws us in situations, and we have to train on back to back days.
If you are getting back to working out, then we recommend 1-2 days of Reformer 1 Yoga/Cardio and one stretching class each week.
You can easily be active on your “off” days from the studio by taking a 20–30-minute walk or do something that you enjoy, and you consider active. Golf, playing with your kids, roller skating, hiking, pickup basketball, etc., are excellent ways to be active.
As you get deeper into your training experience, you may find that you can recover faster and increase your training days to 5–6 per week.
Ideally, an advanced practitioner will do 2–3 Strength classes and 1-2 metabolic or cardio classes mixed with 1 Stretching class each week for desired results. Such balance allows for recovery while still providing you with enough stress to get the results you want.
Your coach will assist you with your training schedule, especially if you are recovering from injury or trying to achieve a specific goal.
Developing soreness is a part of the process, especially if you are getting back into an exercise routine. You should not be so sore that you can’t function. Commonly, it’s your first week or two that can be a bit challenging. You will usually notice the soreness and discomfort while sitting down and getting up, especially from the toilet.
Soreness is the sign of some damage to our muscles, and such damage is necessary for the muscles to rebuild and become stronger. The pain will usually subside after a week or two.
Being active is the best possible ways to get rid of soreness.
Do any of the following to recover from muscle soreness;
Self-release the muscles using foam rollers for 30–45 seconds a few times per day.
Drink plenty of water.
Going for a 30-minute walk to loosen up and increase blood flow.
All of these activities will bring blood and valuable nutrients to the muscles to help them.
However, if you are incredibly sore or especially got a strain on your neck, which is very common in newcomers or the inversion classes, tell us, and we will be able to help you out with the techniques to release the muscle stiffness.
We highly recommended that you, ABSOLUTELY DO NOT skip your next class/session. We can always adjust the program or modify the positions for you, but skipping the exercise will not help to reach your goals.
As your body adapts to the training that we offer, your muscles will become less sore. At ABBYSAN, we also want to start reinforcing the habit of getting to our studio. We’ve experienced that people who skip their second or even third workout makes tend to stop coming altogether, hand rarely achieve their goals.
There isn’t a perfect time to exercise. The most convenient time where you can give your self into exercise is the best time.
You should find a time that is free of other distractions and that you can put in your schedule like any other appointments. This is the best time to exercise—because you will do it!
Make sure to drink a minimum half your body weight in ounces each day. Drinking water helps keep your muscles supple and boost your body’s ability to repair itself.
[So if you are 140 pounds, you should get at least 70 ounces of water a day, and more when you exercise.]
Another most convenient method is to drink a least 1 oz of water for every 2 pounds of bodyweight.
[Say, you weigh 200 pounds, you need to drink 100 oz of water. That may sound a lot, and you don’t have to drink it all at once.]
- Start by drinking 12–16 ounce at every meal, and try to get in 12 ounces between meals
- Drink another 12 ounces before and after exercise, and you should be able to reach your goals.
- Drinking small amounts throughout the day will make it manage your water drinking goals easily.
Oh, and soft drinks, soda (even diet), coffee or tea are not counted towards your daily total water intake.
When you are beginning your fitness journey with us, 2–3 classes per week should be enough to get you initial results. Once your body adapts, we will guide to increase your frequency to 3–4 classes per week depending on the goals you like to achieve and the rest of your daily activities.
Training multiple times during the day can put your body under too much stress, and you might stop making progress.
When you are eating right and doing everything else we ask of you, then 2–3 days of training is sufficient for most people.
There is no need for added cardio training outside Abbysan, join one of our Cardio Classes per week.
At some point, when your goal is to get lean than we might need to add in a sprint interval day to your training. This should be discussed with Dr. Abhishek or your coach when you get to that stage.
As you probably know, your body needs fuel to get the most out of your workouts! Some people handle food before a workout, and others don’t. You’ll have to find out what works best for you and how your body reacts.
Most exercises, yoga pilates, and other workouts should be taken on an empty stomach or after 3-4 hours of a meal.
If you workout early in the morning or mid-morning, it would be wise to have a whey protein shake (fast-digesting protein) 30 minutes before your workout.
If you exercise later in the day or evening, you can have 20–30g of whey protein before your workout. Remember to have a minimum of six hours of gap between large meals which should allow you to be well-fed and prepared to handle the training session.
Post-workout nutrition is critical to your success in achieving your goals. Your body usually starves for vital nutrients after a workout.
Ideally, you want to take 20–30 g of protein and depending on your goals a modest amount of carbs.
[If fat loss is your goal, eat 25–30 g of carbs after a workout.]
[If your goal is to gain strength, eat 30–60 grams carbs after your
[You should keep fats to a minimum and avoid fruits as your carb source within 60 minutes after your workout.]
Fruits can be eaten after exercise as they help in supplying the lost sugar, but they don’t provide your body with the right type of carbohydrate to repair your muscles. Also, remember that eating fats after a workout will slow down the digestion.
Healthy carb includes sweet potatoes, white rice, plantains or butternut squash.
Supplements cannot replace anything in the diet. (After all, they’re named “supplements.”)
In reality, with a solid nutrition plan, you probably won’t need any supplements because not many of us have a diet that has sufficient variety, right quantity, and the absolute quality of foods to cover all our bases.
Therefore, we recommend a few useful supplements to all our clients.
Other supplements might be recommended depending on your goals.
- High-Quality Multi-Vitamin—A multivitamin is sufficient to ensure your daily vitamins and minerals requirements.
We recommend Code® RAW ONE™ for Men or Women.
- Greens Supplement— Greens supplements help that includes probiotics helps reducing inflammation, promoting gut health, and boosting immune function.
We recommend Prograde Genesis.
- High-Quality Fish Oil or Omega 3 Supplement—To ensure you are getting enough of this essential fat in your diet, a supplement is vital. Many research shows that fish oil is critical for reducing inflammation in the body and keeping you healthy. Most balanced diet often does not provide enough omega-3 fatty acids.
We recommend Prograde EFA Icon, Nordic Naturals Fish Oil, Biotest Flameout, Carlson’s Liquid Fish Oil, or Green Pasture’s Fermented Cod Liver Oil.
- Vitamin D3— Vitamin D can easily be obtained through adequate exposure to sunlight. Ideally, 2000-10,000 IU of D3 each day is sufficient. Consult your physician if you have concerns related to the dosages. You may find vitamin D3 at any drug store or grocery.
D3 is vital for your immune system, hormones, and much more. Because vitamin D
3 is a fat-soluble vitamin, you should also take it with food or a meal that contains some fat.
- Whey Protein— Whey Protein should be added for convenience or to make sure you are getting enough protein in your diet. Many people handle Whey Protein very well, and it makes for a quick and easy protein addition for snacks or meals.
We recommend the White Knight whey protein isolate.
There are ideal times to eat, and then there is real life!
Ideally, you should try to keep your eating schedule consistent.
You should focus on three meals a day and one snack. If you have trouble with three meals a day, then you may prefer two meals and two snacks. Get my healthy snack and appetizers cookbook. The goal is to eat sufficient to keep you performing and feeling well.
On days that you exercise, you should consume something 60-90 minutes before your workout and within 60 minutes after your workout for quicker recovery purpose
Do not skip meals when just starting with us.
Replenishing your body with the right foods will is much more valuable than trying to restrict your calories by not eating.
Carbs help with energy and fuel your body for your workouts. They also provide nutrients to help your muscles recover from your workouts. However, not all carbs are equal, and for that reason, you should avoid added sugars as carb sources. They do nothing to help your health or performance.
We all handle carbs differently. Traying to find your individual “sweet spot” when it comes to carb intake is essential.
If you want to lose fat we recommend you to keep your carb levels to under 150g per day, and closer to 50-100g per day. However, these carbs would also only be consumed on days that you work out or perform strength training.
The quantity is trivial. The right question is about the quality of your exercise.
For most people, 2-3 days per week is sufficient to reach their goals. Increasing the number of your workouts is not the answer if you aren’t doing all the other things needed to achieve the results.
Before thinking about doing too many classes per days, ask yourself:
- Are you eating according to your plan at least 90% of the time?
- Are you putting everything you have into each workout you currently do?
- Are you sleeping enough and recovering well?
If you can’t answer yes to all three questions, you don’t need to increase the number of private sessions to get better results. We need to focus on the other factors first, and then we can help you reach your goals faster.
We all live in stress, we are stressed at work, with kids, and at home, and we don’t get in proper nutrition or sleep. This all leads to our bodies being overworked and inflamed, which keeps us from getting the results we want and forces our body to hold on to fat.
If you want better results, think of what you are doing in the 165 hours you spend outside the Abbysan Studio each week before we add another hour to it!
That sounds logical, right? Since fat has more calories than carbs and protein, shouldn’t it make you fatter if you eat more fat?
Not in our nutrition plan! Not in any healthy nutrition plan.
Eating more fat does not cause the body to store excess fat, but the opposite, to maintain a healthy body or optimize performance, you need to eat fats to burn your excess body fat. Fat gets easily stored on our body from carbs and starches but not from fats.
Once we have removed or reduced the grains and other starches from your nutrition plan and taken out processed foods, Its time to replace those empty calories with healthy fats.
Healthy fats include coconut oil, cashew butter, almond butter, animal fats, extra virgin olive oil, clarified butter/ghee, avocados, pastured grass-fed butter, and nuts (except peanuts).