Welcome to Inclusive Fitness
The fitness site that wants to get women back into exercise
- Whether you are new to exercise
- Are navigating menopause/ peri-menopause
- Returning to exercise after having a baby
- Want to lose weight
- Want to get stronger
- Struggling with low confidence
This is a safe, discreet and friendly place to get started
Strength and conditioning is so important for ‘everyone’ but especially women, and even more so as we age. There is now so much in the media that women 40+ should be strength training to maintain muscle mass, help prevent weight gain, increases bone density which helps to prevent osteoporosis and increases longevity. It also improves posture, core strength, self confidence and general mental health – you truly gain so much.
But how do you start? There must be 20+ gyms in Woking alone, it’s big business, but it can also be quite intimidating if you don’t know what you’re doing. You join a gym, nervously walk in….and make a beeline for the treadmill or bike, because you kinda know what you’re doing there. If you do venture to the free weights then you will pick up the 4kg max. You’ll do a couple of squats and what you think is a chest press, nervously look around at everyone else and head back to the bike.
That is a generalisation I know but there is some truth in it. And most gyms will have personal trainers that will happily show you the ropes and give you a program.
Gym / PT websites are fairly vague on the process of starting out so I have gone full detail below, because if you are nervous about going to a gym, knowing what the process is can really help you feel more relaxed.
What I offer is a really relaxed gym setting where you can learn the techniques and correct form for all the keys exercises. Learn how to make the exercises harder and easier for you on any given day (What you feel like doing on Monday may be way more than what you can attempt on Friday) so you need to know how to modify exercises.
You need to know how to structure your workouts and the benefits of each.
You can make the mistakes here so you can go to a mainstream gym setting and feel confident in what you are doing. You can tell by looking at someone if know they know how to workout correctly and my personal goal is to make sure that you can weight train safely, effectively and be confident that you know what you are doing.
Equipment that we use during workouts:
- Dumbbells 2kg – 17.5kg
- Barbells
- Kettlebells
- Concept 2 Rower
- TRX suspension Trainer
- Pull up bar
- Dip bars
- Plyometric box
- Steps
- Weighted bags
- Battle Ropes
- Slam balls
- Swiss Ball
- Weight bench / Resistance bands / skipping ropes / wrist straps / yoga blocks
- And one of the most effective bits of kit…..your own bodyweight!
And if you prefer to workout outdoors then we can do that too!
Consultation 45-60mins – £15
You can book an initial consultation with no commitment of proceeding with Personal Training sessions.
You need to feel comfortable with your personal trainer and there has to be an element of trust. You also need to feel comfortable in the gym environment so this gives you, and me, the opportunity to check these things out.
We discuss your fitness requirements, your current and past health and injury record, goals that you may have, fitness likes and dislikes. I take your weight, measurements and blood pressure to get your starting point. ‘Before’ photos can be taken if you’re brave enough (they are actually really useful to see the progress you’ve made) And if appropriate, fitness tests can be carried out, to again give you a starting point.
Personal Training Sessions – Block of 6 1hr sessions £210 (£35 per hour)
If you decide to go ahead with some PT sessions then I book them in blocks of 6, so I know what time I have as a minimum to work with you and it also shows commitment from you. The £15 consultation fee is deducted from this first payment.
Unlike fitness classes, Personal Training sessions are geared to what you want to achieve and you can have control over your sessions. If an exercise aggravates your low back and form changes are not improving the situation, we can modify or change the exercise. Strength training and core tend to be the focus but we also work on aerobic fitness, balance, mobility and flexibility so you can gain an all round fitness.
Personal training sessions will start with a warm up and we can chat about how you are feeling that day and any questions you may have etc We start with a full body workout covering a few of the main exercises that you would expect (squats, lunges, chest press etc) and we will often start off bodyweight or light weights to work on technique. And if you haven’t done any strength exercise for a long time you will feel even this the next day. A slightly rewarding ache is to be expected. No pain and you should be able to walk downstairs. Over the coming 6 weeks we will work on form, increase weight, which will most likely be much heavier than what you would think and look at various techniques. You will get to the point where ‘you know’ you are doing an exercise right and can correct accordingly. The intention is that most weeks you will make progress.
If you are already familiar with strength training but are a bit rusty or lack confidence or just want to be held accountable to someone then we can also work on all this too.
Corework is a big part of the sessions and based on your preferences we can also add in some cardio elements, high or low impact and have some fun with different equipment. Its all about trying stuff out in a safe environment.
We finish with a full body stretch and cool down and we can chat about any elements of the session. And most sessions, you leave feeling more energised than when you arrived. Surprising but true!
If you have any questions or would like to see if there is availability for some session then contact me on jorisk@hotmail.co.uk or 07881626801.
I can and I will…..