Why High-Intensity Workouts Are Not Great For Weight Loss

Why High-Intensity Workouts Are Not Great For Weight Loss

Many people are claiming most forms of cardio and working out are a waste of time and that the best way to lose fat is to do super intense HIIT workouts, group training or cross fit. As you are about to find out, this is not necessarily true. The weight loss effects of HIIT have been over-exaggerated, and there are other better ways to lose weight and get in shape.

 

It’s true that HIIT workouts have health benefits and can improve various markers of cardio-metabolic health, but they are not as effective for weight loss as some people like to think.

 

Exercise Is Not That Effective for Weight Loss In General

 

A study looked at 493 other studies made in the last 25 years on diet and exercise, and found out that exercise provides a very slight edge compared to dieting alone. Over the course of 15 weeks, aerobic exercises alone provided a weight loss of around 7 lbs., dieting alone provided around 18 lbs., while dieting and exercise combined resulted in an average of 20 lbs. of weight loss.

 

That’s just 3 lbs. extra compared to dieting alone. And for those 3 extra pounds, you would have to work out really hard, to sweat and give all your effort, to invest time and money, to stress your body and put pressure on your joints.

 

Also, a part of the Heritage Family Study tracked more than 500 men and woman during a 20-week exercise program. What they found out after 60 intense workouts were that the subjects lost just around 2 lbs., showing that aerobic exercise is not a major factor in weight loss.

 

HIIT

 

But let’s get back to HIIT. People are claiming that it is so effective because of its “afterburn effect”, which claims that your body is still burning calories even after the workout is over. This is true but to a very small extent. The rumors about that magical afterburn effect have been way exaggerated.

 

This study showed that HIIT gives an extra caloric expenditure of around 226 calories, which were burned during and immediately after exercising, but having no impact on resting metabolism 23 hours after the workout. Comparing this to 45 minutes of steady cardio which burns around 700 calories (519 during the workout and 190 after it had finished), doesn’t make HIIT that great for weight loss.

 

A meta-analysis of the Australian scientists examined multiple studies and concluded that there is no evidence to support that HIIT is more effective for burning body fat, nor is steady-state cardio.

 

More Reasons To Avoid High-Intensity Workouts

 

Here are a few other reasons why high-intensity workouts, group classes, cross fit or boot camp style workouts are not that effective for weight loss:

 

  • The workouts are making people hungrier, and since most of them are already obese, it means they do not have a proper diet. So high-intensity workouts only make them eat more of the junk food that made them fat in the first place

 

  • Most classes do not properly train all participants on how to correctly perform all of the exercises. Usually, there is only one trainer that teaches in front of 30 people, so they don’t get the chance to personally adjust the execution of each participant. This leads to bad movement patterns on top of the dysfunctional patterns people already have from sitting all day long

 

  • Such intense workouts make participants feel exhausted instead of being fresh and energetic

 

  • If people do not get enough sleep, not only they will not lose weight, but they will feel tired the next day. And in search of more energy, they will turn to sugar and other junk food that will make them gain weight instead of losing it

 

  • These workouts are great for getting you pumped and hyped up, but they do not relax you mentally in order to reduce cortisol. This hormone plays a huge role in weight loss

 

What To Do Instead?

 

As multiple studies have shown it, the single best way to lose weight is through dieting. There are lots of diets out there, but they are all based on the same principle: a caloric deficit.

 

We suggest to start with detox and then to follow a healthy diet that includes plenty of fresh fruits and vegetables and is not an extreme one focused on heavily restricting certain foods or macronutrients.

 

We also recommend taking classes that will help you relax and get rid of daily stress. When you are on a diet you are even more stressed than usual, so classes like Yoga and Pilates can help you a lot.

 

Our 30-day jump start program includes unlimited Yoga, Pilates & Exercise classes, posture screening, and body metrics, a 30-minute goal setting and strategy session, as well as a personalized class calendar to achieve your personal goals. Our experts are here to change your life! Click here to find out more.

Be Pain Free – One Alternative

Be Pain Free - One Alternative

With half the celebrities around the world getting their pictures taken leaving Pilates classes, and perhaps your friends and neighbors reducing aches and pains and becoming fit with Pilates, you might be wondering about Pilates lessons for yourself.

What’s Pilates?

“A core workout” is the vaguest answer you will get in just one sentence. Still, surely there is more to it, and only a professional Pilates instructor will be able to give you a better answer.

“Excuse my technical terms in this article, but I can’t help it. I found most individuals rarely make an effort or want to learn more about themselves than they do about others.”

Restructure Your Core

Your Core is your entire body from your diaphragm to your pelvic floor. Pilates can help make your abs stronger or give you better muscular endurance in your Core. Honestly, the focus of a Pilates class is primarily on your inner unit “powerhouse.” That being the central focus of the Pilates programs at Abbysan Centre, it will also serve your back, arms, legs, neck, and feet!

Postural Balance

Technology has created a generation of back and neck pain. Pilates programs are used by everyone from athletes to office workers for their ability to develop strength and correct posture in the critical areas of the body such as hips, lower back, upper back, and neck.

Our Pilates programs will help counteract the effects of slouching and office syndrome. You will learn to release typically overactive regions of your body like the chest, front shoulders, upper back, and hip flexor muscles.

All of this significantly improves dynamic stability – the ability of the body to hold itself in better alignment for longer, maintaining an upright posture, balance, and responsiveness.

Rebuild muscle tone

You might know at least one Celebrities who credit Pilates as the reason for their toned muscles. It makes your arms lean and toned.

Maintaining the underlying tissue quality of Gluteal muscles is your best asset. It helps in maintaining pelvic stability, knee alignment, power in jumps, speed when running, and make your buttock look shapely in tights, of course. Do Pilates for a more extended, leaner muscle system making you stand taller and look slimmer!

Regain Control

Pilates includes balance and standing work. Most of us don’t move our spines in all different directions. A Pilates class will take your spine and neck through a various gentle range of motions (flexion, rotation, extension, and lateral flexion). If you feel tight from sitting or standing all day, these movements will get you loose and limber again.

All movements of Pilates easily be related to compound and dynamic functional movements. This is so beneficial in learning to regain control and re-educate your actions.

Functional movements refer to the actions that we are likely to perform during our daily life.

Equipment or No equipment – It works

All kinds of exercises use Pilates reformer to promote length, strength, flexibility, and balance. The reformer is the key to achieving the long, strong muscles without bulk. The exercises on reformers provide enough resistance and movement variety to help build strong bones.

You don’t need equipment — you can do a Pilates workout on Mat anywhere. Although Pilates can use a full studio, it can also be done just with your bodyweight. If you are committed, we can put together a custom Pilates routine for your holiday hotel rooms. Let us know!

Dancers love it

Pilates is the exercise of dancers. Think of the bodies you see in movies or on the stage — if you want long, lean muscles and ensure the safety of your joints, unlike the dancers; then this is the workout for you.

Best fit for Prenatal or Postnatal

Not only crucial for mums and mums-to-be, but Pilates will also strengthen your pelvic floor, which is a vital muscle for everyone. Your pelvic floor gives you control over your bladder and bowel, but can be weakened by childbirth, obesity and also if you lift a lot of heavyweights.

Athlete and Sport’s Conditioning

Late, Mr. Joseph Pilates initially developed the method as a rehabilitative tool. Joseph Pilates, a German gymnast, born in 1883, who believed that poor posture goes hand-in-hand with poor health and dedicated his life to teaching his exercise techniques. He had a strong belief that having an awareness of breath and alignment of the spine, we could develop the deep spinal and abdominal muscles, and reduce stress.

Elderly are not exceptions

Older people have many risk factors due to aging and lack of exercise. A decrease in balance, gait disabilities, and falls are most common and significantly affects their mobility in day-to-day life.

“Balance” is a very complicated function that maintains positions through diverse functional elements, and intervention of the nervous and musculoskeletal systems. It takes almost 15-18 months for a newborn baby to be able to walk correctly.

Various sensory-motor neuron interacts in response to changes in gravity, the base of support, vision, physical stability, and the external environment, resulting instability of the body. Mat-based Pilates helps elderly male and females improve trunk stability, dynamic balance, and significantly decrease the sway length and sway speed.

Clinical Pilates

* Chronic Low back pain (LBP)

* Chronic Obstructive Pulmonary Diseases (COPD)

* Post Menstrual Syndrome (PMS)

* Multiple sclerosis

* Lymphedema after Breast Cancer Treatment

* Spinal Deformities

Supervised under dedicated instructor

Attending a scheduled class or a private session is the ideal way to start Pilates. Your instructor will be able to design a bespoke pilates program that you can also practice yourself between your sessions in the studio. You are getting the most out of your training, and in time you’ll be amazed by the results.

Our instructors are certified Pilates instructors as well as hold bachelor’s degrees in physiotherapy. We can create bespoke rehab and exercise programs for our clients with injuries or postural issues.

Warning!

  1. If you have an injury, consider doing a few one-on-one sessions with one of our Pilates specialists first to learn the basics. On a personal level, always remember the rule that if something hurts, don’t do it.
  2. Attending classes throughout pregnancy also significantly help and speeds up the process of getting your body back in shape after childbirth. Remember, as with any exercise, always check with your doctor first, and remember to tell your trainer that you are pregnant before commencing class.

Abbysan Studio is located at the entrance of boat lagoon in Phuket, offering highly effective body sculpting Pilates workouts.

Based on various studies indicate people who practice Pilates with proper technique over time see the following benefits:

  • Improved flexibility and mobility
  • Trunk stability
  • Core and pelvic floor strength
  • Injury prevention
  • Improved posture
  • Improved coordination and athletic performance in some sports.

Dr. Abhishek Agrawal

As a pilates instructor, I feel rewarded when my clients achieve their goals, be it getting pain-free or having more ease-of-movement.

Visit the following research links for your reference

Pilates: how does it work, and who needs it?

The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females

Effects of modified Pilates on the variability of inter-joint coordination during walking in the elderly.

Impact of Clinical Pilates Exercises on Patients Developing Lymphedema after Breast Cancer Treatment

Yoga Gets My Body And Mind Ready For My Day

Yoga Gets me ready

I love it when exercise wakes up my senses. My choice of activity is based on its ability to enliven me and heighten my energy. Yoga gets me ready for challenging days.

Going through slow yoga stretches each morning allows my muscles and joints to loosen up. It is an excellent way to get over the state of stillness from hours of sleep.

Any aches that I wake up with are gently soothed with poses that lengthen my limbs. I feel like a new person after ten minutes of yoga. It is a wonderful activity for getting my body ready for more strenuous activity.

When I am at work, I pay attention to my posture. Sitting at my desk for long hours takes a toll on my body. Whenever my back feels tight, I take a break to adjust my posture. As a result, my muscles loosen up in my lower back.

Relaxed muscles take away the tension that prevents me from concentrating. I credit my stretching habits with my mental sharpness on the job.

Lifting weights at the gym is physically strenuous, so I am careful to protect my spine. I do that by adding yoga moves before and after each workout. This returns my body to a neutral state that supports my daily routines.

Today, my body gives its best to me because I take good care of it through yoga. When my muscles and joints are stretched and soothed, I feel capable of taking on the world.

Self-Reflection Questions:

  1. What other benefits does yoga offer?
  2. How do I adjust my workout routine to ensure a balanced activity?
  3. How effective is yoga at relaxing me at the end of each day?

How to Prevent Injury During Distance Running Training

How to Prevent Injury

How to prevent Injury during Distance Running Training

The risk of injury in distance running increases as severe and sudden changes made in the training schedule, it could be a sudden increase in the number of days in a week you are to train. Almost all runners battle with one or more injuries each year. Every runner has a different mental and physical condition. A good coach that will help evaluates factors in detail that influences a training program should be hired, contribute to set up a training program depending on the runner’s mix.

Aiming to get an effective and safe system? Then Jack Daniels principles of training listed below can serve.

  • Knowledge of your training necessities

Since what works perfectly for one might not work for another, you always have to keep in mind the purpose of the training session and specific needs to achieve the goal.

  • Setting your own pace

Copying the current, and previous champion’s approach to training doesn’t always work, but can be used to support your training program. Challenge yourself with training on the foundation of scientific principles. “When you hear about a new approach to training, don’t just try to copy it rather try to analyze it,” says Jack Daniels. Know the benefits to your body’s system.

Do not follow all publicly released athlete’s training, because to gain recognition, some runners lie about their training schedule and even in the training log to give people the impression that their training is demanding.

Another risk of following previous champions, training is the difference in body type. According to Jack Daniels, know your type of body, your strengths, and weaknesses, be true to yourself regarding your abilities, try to learn what works for you, why it works for you, and why you are considering trying something new in your approach. Before you follow a suggested workout, know your present fitness level, experience level, and goals.

The following sets of questions are adapted from “Jack Daniels,” and will help in evaluating an athlete’s training needs. In the process of your distance running training, you must ask yourself this list of questions:

What is your present fitness level? Are you ready to train and compete?

How much time in a week(s) are you available for a season’s best performance?

How many hours in a day, days in a week will you be available for training?

What are your pros and cons, as regards speed, endurance, aerobic capacity, economy, and reaction to different amounts of running?

What training type do you prefer? To what training-type do you respond well too psychologically? What specific event are you preparing for?

How should periodic races fit into the training program?

What are the environmental conditions of the distance running competition?

Injury is less about damaged tissues and more about your sensitivity and irritation. Addition of weight lifting and jump to your training could help reduce injuries. Try not to go overboard during workouts as this may increase the risk of injury. After the marathon, allow your body to rest for a week or two before setting another goal.

Distance Running Tools

Distance Running Tools

The Gears

Just like in every sport, preparation for a full marathon means getting the right tools. For those aspiring to reach their goals, you must ensure to get the right gear/tools and accessories that will augment your speed, endurance, motivation, and strength. Here are some gears preparation tips to help ease the stress of you going to look for them yourself.

Running Clothe

Wearing the appropriate running attire will help prevent external running hazards from getting to your body.

We will be starting with running shorts. Remember when choosing a short ensure it is not too tight (which may lead to improper blood circulation) or to lose (to prevent it from falling off your waist). There are two types of shorts runners can decide to opt for

  • Traditional running shorts

These runnings short are not very close but are short. They provide excellent cooling and comfort. Regular running shorts are designed with microfiber and wicking briefs; although they are a bit expensive, it gives support for distance runners by directing cooling to a specific area.

  • Compression or Cycling shorts

Compression shorts, on the other hand, are mostly used by athletes who do not like their thigh flab poking out because of its unflattering snugness that prevents friction against the thighs.

Tops

Distance runners could either opt-in for Singlets, short sleeves, or long sleeves, depending on the weather type and the runner’s preferences. However, do not use tops made with cotton material while tops made with polyester are widely accepted because of its ability to absorb and dry up the sweat quickly, keeping you dry, comfortable, and fresh. For adverse weather, sports jackets are allowed. They help in keeping one dry and warm throughout the race.

Shoes

Running shoes contributes mainly to the runner’s comfort level. You need to select a pair that fits your type of foot, and allows free movement of the foot muscles. It also shapes the manner at which you run.

Socks

Sweating on the feet is common to athletes running a distance of 5 km or more. (Feet) Sweats can make you uncomfortable and could lead to soreness of the feet. Long marathon races require socks with materials that absorb sweats.

Accessories

Running accessories may include head and wrist bands, hats(protects us from wind), speed monitors. The speed monitor is used for calculating the distance traveled on the course of running and keeping track of the overall time taken to cover a specific range. Accessories eliminate the stress/hassle of using an odometer for measurement.

Hydration packs can also be added to the list of running accessories since it helps you maintain an optimal hydration level.

For female runners, the right bra for sport is essential. It reduces the uncontrollable burst movement that tends to stress the burst ligament and can cause pain on the burst.

During the preparation of a marathon, you have to ensure you are comfortable in your choice of chosen gears, i.e., the tops, shoes, shorts, socks, and any additional accessories, when all the selected speeds are on point, then you are a step closer to achieving your goals.

Distance Running Random Tips

Distance Running Random Tips

The popularity of running is rapidly increasing in the world of sport. Just by knowing you don’t require any athletic qualification (you need to know how to run) and its other great benefits, has played a significant role in the popularity increase.

Here are 6 random tips about distance running that will get you started or even more prepared.

The Mind

The mind places a significant role in distance running, as people will say “success starts from the mind,” i.e., your kind if mindset determines how much of a successful being you can be and vice versa. Although the reality of distance running been hard is right, having a positive mindset does the trick.

When a new body begins an exercise, there will be some resistance from the body. The person will encounter difficulty in breathing, muscles ache, and tiredness. All these are enough reasons to quit but that is where the power of the mind and mental attitude comes into play, but the zeal to succeed will keeps you going.

The secret, Start slow

Keeping the pace low at first is extremely important although stiffness of muscles and lung issues (like difficulty in breathing) might arise at first but eases up as you continue. First run is always the hardest; therefore, you are to pick a short distance, run two to five times weekly with rest in between, then you can progress from there. Finding a running partner makes it more fun.

Gears

Choosing of shoe and clothe for running is to be supervised by the sport store clerk, more importantly, the shoes should be made for running, must be flat (with little or no heel slippage), and must also fit well to avoid injuries on the muscles of the feet and bruises on the toenails while running.

Food

Distance running requires a lot of energy, strength, and endurance which brings carbohydrates(known as energy givers)to the top of the list, followed by protein(known as a body-builder)needed to help build strong muscles. Lack of carbohydrates in the body results in muscle fatigue, low blood sugar, low endurance level and many more which can make you give it up faster than expected.

Let’s not forget about water which is also as important as food, and needed throughout the race. Whether you are thirsty or not you have to make drinking water every 10 to 20 minutes a habit since the fluid in our body is dissipated/released as we run via sweat.

Endurance

Increasing running distance is suggested once one becomes stable and comfortable with their running, and must be done gradually (i.e., at most 10% increase every week).To ensure your endurance level remains on point, setting a long-term goal is suggested, these goal keeps you going but remember the slower, the better.

Training logs

The log is another valuable tool that is to be filled daily and must be detailed. Here you are to record all your running details that include pulse rates, distances covered, rest days, comments on being tired. It also helps in the planning of future activities.

Distance running is fun; you have to enjoy it. Although you have to exercise patience in the journey to become a successful distance runner you also have to train the right way, eat good food and have enough rest.

Becoming A Victorious Distance Runner

Victorious Distances

Running is not only a fun-filled activity, but it is also a serious event that can be life-altering. The more distance an athlete covers in a designated time frame, the more accomplished he or she feels both physically and even psychologically. Becoming a successful runner especially in long distances requires the building of some particular component that would give a boost to skill, thereby making you adequately ready for the race.

Here is an essential list of routines/training that helps you boost your skills, and also helps you get ready for a race.

The Fartlek:

Fartlek is a Swedish term for speed play and is tagged an essential component in the distance running. Fartlek is done by carefully bursting into speed while in the middle of the race training. It merely means intermixing of some periods running fast and some periods of running slow. Fartlek allows your legs to utilize various paces. The basic of the Fartlek is to help the athlete know the time he or she can go at an individual pace. It’s essential that Fartlek should not be overdone, i.e., Ensuring the body can maintain the speed it is running.

The Hills:

Just like the name implies, it means running on a hill or an inclined plane. This training requires lots of mental and will power. Hill and incline routines and sessions help in building up of the muscles especially that of your clave, therefore giving you an edge(regarding power, speed, and leverage)overrunning on the flat surface field since the same muscle groups used in the hill and inclined session are used on the flat surface field too. Hill routine also offers the benefit of preventing injuries, since muscles around your knee are improved and strengthens during the method.

The Interval:

Intervals involve a short time frame of running hard and a longer time frame of resting in which you can either jog or walk. This training will be done on the track where distances are clearly defined. The interval running involves mostly speed workouts whereby both the length and pace is accurately laid out before you even begin. This routine helps the athlete become more efficient physiologically over some time.

The Tempo Run:

Tempo Run is known as the least complicated speed workouts; this is because the track of the distance is not kept and doesn’t require regular recalling of the time split. During this training, your body realizes how to run economically thereby enabling an increase in your speed level and maximizing your body’s endurance.

The Long Run:

The long-run is said to be the most crucial because it gives your body the needed endurance and stamina (both physically and mentally) that will carry you throughout the distant runs.

Practice makes perfect and building towards distance running is no joke, but if you follow the basic routine listed above before you head out to the road or track, you can be sure you are on your way to becoming a successful athlete.

Joining The Race

Joining The Race

Distance running is also known as the Marathon race has become a popular form of exercise. However, things to note before joining a distance running includes

Heart conditions:

This is one crucial thing to be considered before one decides to join in on all the fun.

Before joining the race, approval from the doctor is first required. It is advised that those with such conditions are to consult their physician or doctor on the kind of exercise they are to partake in that won’t aggravate the heart condition. It also applies to those who think they are fit and healthy; because feeling fit and confirming you is medically fit are two different things.

Here was a list of men who died in a race

  • Mike Banner was one of the men reported to have died of a heart attack in 2007 while competing in a race. It was said he was unaware he had a rare heart condition which caused his arteries to get clogged during the competition leading to a fatal the heart attack.
  • Running the U.S. men’s marathon Olympic, Ryan Shay, died. At 28, he had an enlarged heart. Even though his condition was made known to him, he decided to use it to his advantage. Unfortunately, this advantage was what ultimately turned on him and led to his death.

Therefore, before one embarks on any exercise like distance running, medical check-ups must be carried out to ensure one is healthy and fit. Thereby any risks are averted.

Intake of Water:

Measures have also been taken to remind runners to drink while running. However, a substantial number of runners do not heed this advice. But who can blame them? After all, it breaks the concentration and while drinking water is critical, crossing the finish line is on the first thoughts of all athletes find themselves entertaining.

Medical research has shown that when athletes go on a long race without drink or fluid and fiercely guzzle down water after the race, they tend to lose excessive sodium when they sweat when compared to those athletes who take fluid during the race. Low sodium in the blood could lead to brain swelling, seizure, confusion, and even death. Therefore caution is to be taken in this area.

Proper Eating:

Food is also as important as water. Eating the night correctly before embarking on a long-distance race is essential. It is advised to eat food loaded with about 50 percent carbohydrate and fat, oil and vitamins to complement the remaining50 percent. The calories of the diet should not be less than 2000 calories.

Stretching:

Stretching is another essential thing to note before running a marathon. This is to be done to help the muscles fully relax and flexible thereby preventing muscle injuries or pulls while running. One has to do it right also; having a trainer is always an excellent idea.

Distance running is an enjoyable exercise and is safe if all rules are being followed, i.e., medical check-ups, proper eating, stretching before running an adequate intake of water. Its benefit includes burning of fat, strengthening of the muscles and heart as well as regulating blood supply in the body.

The Human Powerhouse

The Human Powerhouse

“Your Core is probably the only structure that does not require much training.”

Core strength is not about developing skeletal or muscular armoring and it is not about over developing one specific group of muscles. Instead, core strength involves developing resiliency.

It becomes rigid when you need to lift something substantial, it becomes loose when you are tired, fatigued or depressed, it becomes responsive when you are playing sports or doing other activities such as dancing, and it becomes stable and strong to maintain a good posture both durable and dynamic.

The entire core system is like a tennis ball. As long as it’s compact, it will bounce, but the moment it’s cut the bounce reduces and eventually stops.

The core is your powerhouse. It can still be active and working despite of all the direct or indirect damage caused by the body structure (Flat feet, lumbar lordosis, thoracic kyphosis, scoliosis, stiffness of the spine for whatever reason), adaptive positioning and movement dysfunction, pregnancy, childbirth, obesity, sedentary lifestyle, sexual intercourse, physical trauma, post-surgery and old age just to name a few.

The question is what the first step towards Core Recovery is?

Many of you agree when you are depressed, you tend to give up most of the activities you slouch and loose your ideal posture. Realigning your position is the first step to a faster core recovery. This sounds easy but how do you realign your perfect posture and how long will it take?

Your posture is an Internal job; it’s not just physical but also psychological. To realign your posture you need first to find the bunch of muscles that are causing this postural malfunctioning and changes. Creating balance in their length and strength relationship is the way to start. This may not take too long, but the actual results can only be seen after this training of fixing their relationship has been done consistently and for a reasonably long time. Ideally, as much time as it has taken to malfunctioning.

Most people already give up halfway. Or when the pain is reduced, they believe the problem is fixed. That’s not true. It’s like taking the antibiotics you must finish the doses; otherwise, you will develop the sensitivity towards it, and it won’t work next time you decide that antibiotic. You will need a much higher dosage that means much harder work for your liver to process & expel it and detoxify your body.

Same applies when fixing your core. When you stop it becomes sensitive to the methods, you used to fix it, and then ultimately you have to try something else to fix it. That requires learning new ways new techniques all over again and the time and effort that it takes yet. This process goes on and on.

The two best methods to keep it all aligned and remain it that way is to practice Yoga and Pilates under supervision (one on one) and also practice under the experienced masters who have the extensive knowledge of Human body and movement science.

See below the six specialized classes we offer to fix your core or book a private session, and we can fix it from the inside out without going for any invasive or fat-sucking procedure.

  1. Postnatal Recovery
  2. Yoga Core
  3. Back Care Yoga
  4. Backstretch vinyasa
  5. Spine Clinic
  6. Ab Blast Pilates

If you are not being able to visit our physical location, Purchase the ten series pilates video and begin strengthening your core as little as in 30 Days.

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If you are a new or busy mom?

Or Are you recovering from surgery in your back or abdomen?

Or want to regain your strength after chemotherapy?

Or you are looking for an alternative way to manage chronic pains and boost your energy?

But you either can’t make it to the studio that often or can’t afford the cost of private training or BOTH.

Then, THIS IS FOR YOU.

Sign up for the eight weeks customized online core repair program today and begin to feel energetic and pain-free again.