Staying Fit on a Vacation

There’s no better way to beat the blues than to grab your sunscreen and passport and head somewhere tropical. The only problem is, when you’re relaxing on the beach with a coconut drink in one hand and a great book in the other, your fitness goals are the last thing on your mind. Here are some simple ways you can stay fit on your next tropical holiday.

Get Involved

While most resorts have gyms on-site, the thought of taking up precious packing space with sneakers and workout gear is unnerving. Even if you opt for extra sundresses and shorts, there’s no need to fret. You can still get a great workout at your resort or on your cruise ship just by taking part in the daily activities.

Dance Classes

Just like in Dirty Dancing, your resort will offer fun dance classes on the beach and by the pool. One hour of shaking your hips to Shakira and J-Lo will help you tone your core and legs while torching up to 400 calories per hour.

Aqua Aerobics

Don’t be a spectator on the pool deck–get in the water and try an aqua class. These classes are perfect for all fitness levels and abilities. If you really want to challenge yourself, head for the deep end of the pool and feel the burn in your legs as you work to keep yourself afloat. A standard aquafit class can burn upwards of 300 calories an hour. Not bad for splashing around to energizing music!


If you love the ocean and all the beauty that lives below, grab a snorkel and venture out to the reefs and sandbars. Swimming around and spying on the tropical fish is fun and fitness-friendly. This adventurous activity can burn over 600 calories an hour–as long as you don’t eat the bread you bring to attract the fish.

Beach Volleyball

You don’t need to be in a Top Gun montage to join in on a beach volleyball game. Even if you are new to the sport, the lateral movements and jumping in the sand alone will be a great core and leg workout. Add in the bumps, sets, and spikes and your shoulders and arms will be feeling the burn too. Spend an hour on the courts and sweat out up to 500 calories.

Barefoot Running 

Embrace the beautiful tropical morning and head to the beach for a barefoot run. The loose, dry sand causes your feet to sink and your stabilizing muscles to work harder than they normally would when running on a treadmill or sidewalk. You can burn up to 80 extra calories per mile running on sand! If you are new to running, I suggest sticking to the harder wet sand and slowly progressing to dryer sand as your body becomes more accustomed to the terrain. The beach is a beautiful place to run–just make sure to keep your eyes open for sharp sticks and shells.

Heat Protection

If you’re heading outside to do a workout on your tropical vacation and aren’t used to the climate, make sure you keep these six things in mind: 

Vacations are for relaxing and having fun, so don’t be too hard on yourself for missing a couple of workouts. But if you want to keep your waist line in check and still have a good time, do these simple activities to keep yourself active. And don’t worry, the gym will be waiting for you when you come home.











What’s Your Fitness Personality? Picking the Best Class For You

Long before I worked in fitness as a personal trainer and group exercise instructor, I was a group fitness junkie. I was the one who showed up early to get the step and risers set up so I could claim a great spot in class, and I’d race home from the studio to practice the choreography at home.

You name the class, and I’ve probably taken it. I’ve taken hip hop dance classes, aerial silks, yoga (all formats), step, boot camps, and more. And each type of class has its own benefits.

In general, though, you get out what you put in. You can take a really intense boot camp class and only burn a few calories if you don’t follow the instructions. You can find yourself sweaty and wiped out after a Pilates or dance class because of the intensity of the moves.

So let’s take a quick look at a list of general class formats, and then we’ll dive deeper.

  • Cardio: generally, your goal here is to get your heart rate up, either through intervals or a pyramid structure (low intensity, medium intensity, high intensity, and then back down)
  • Strength: your goal here is to build muscle mass and/or strength
  • Core: your goal is to increase your core strength so that you can have better functional fitness

Most classes have more than one benefit, though – so a class that includes cardio may also feature a strength component, and, of course, when we use our full range of motion and move across our planes, we will naturally have some overlap (yay, three for one!).

Some popular formats and certification agencies include Les Mills (BODYPUMP, BODYBALANCE, etc.), BeachBody (PiYo Strength, Turbo Kick, CIZE LIVE, etc.), various barre/ballet programs (Pure Barre, Total Barre, etc.), various spin classes. In these cases, the class really doesn’t vary much from instructor to instructor or class to class. Some of them are totally pre-choreographed, meaning that the songs and moves don’t change; others have a basic outline, but each teacher can have some flexibility on how the class is presented.

Again, the key to getting a good workout lies within you. Nobody can make you turn the dial up on your stationary bike to make the hill climbs more intense or force you to go a little deeper during a squat series.

Remember that your weight, fitness level, intensity, and age all make a difference in how effective your workout is. I absolutely believe that most classes can be modified for every student, but there are a few things to keep in mind.

If you have joint issues or injuries, you may want to avoid higher-impact classes. But that doesn’t mean you have to avoid high intensity! With a doctor’s or medical provider’s oversight, you can get a great bodyweight workout that raises your heart rate and helps with muscle strength and power, builds bone density, and helps you lose weight without doing any plyometric or jump training.

If you love to dance but have trouble with advanced choreography, try a class like Zumba or Barre. You’ll typically follow the same or a similar format from week to week, so it can really help you gain confidence and retain the moves and postures without getting overwhelmed.

Have great muscle strength but really struggle with balance? A yoga class might be the perfect supplement to what you’re already doing.

If you aren’t sure which type of class is best for you, try as many as you can before making a decision! Boot camps just aren’t for me. They work well, and others love them – it just stresses me out to have that level of intensity and rapid-fire circuit training. But my beloved kickboxing and dance classes feel wrong to others.


Increase Productivity And Have An Active Lifestyle

Are you getting stressed out with all the tiring work activities and you have this feeling that you cannot do all the things with accuracy and confidence? Maybe, you should give yourself a break. For you to be able to have a healthier lifestyle, here are some useful tips that can help you reach your full potential and increase your work productivity.

Tips on having an active lifestyle

Discipline and determination are two essential factors needed to have an active lifestyle. Here are the top useful tips that you should follow to achieve this way of life.

Eating Healthy

This is the basic tip for your active lifestyle. Food is your source of energy. You have to eat healthy foods in order to gain more vitamins and minerals that will provide your body with essential nutrients. Here are some tips with regards to food consumption.

  • Choose foods that have less unhealthy fats. These unhealthy fats include saturated and Trans fats. These fats are the cause of high level of LDL cholesterol that can  lead to heart disease.
  • You should eat healthy fats moderately. These fats can increase the level of your HDL cholesterol which can help in terms of reducing your chances of developing heart disease.
  • Choose foods which have low sugar level and are rich in carbohydrates. As much as possible, minimize your consumption of soft drinks, white bread and sweets. You can eat fresh fruits and whole grain bread.

Exercise Regularly

This is intended for you to not only look great but to also have a flexible and healthy body. These include:

  • Stretching- this is important to do before and after a workout to improve your flexibility, blood circulation and to decrease risk of injury.
  • Go to your chosen workout gym three to five times per week- you can mix it up, numerous gyms nowadays offer classes so that you can try different things and keep your workouts interesting
  • Exercise with a friend or neighbor- Having a workout buddy means that you can motivate and push each other to exercise and have fun while doing so
  • – Exercise at home- If you can’t make it to the gym one day, don’t neglect your workouts, there are numerous activities you can do at home to keep fit such as jumping jacks, squats, push ups/sit ups etc. Be proactive with your health- Go to work by biking or walking instead or take the stairs instead of the elevator, these small changes to your daily routine can have a big impact on your overall well-being

Avoid unhealthy habits

Unhealthy habits can ruin your efforts from the start. These include excessive drinking of alcoholic beverages, high intake of caffeine, junk food and sodas, irregular meal times and no exercise. Instead, eat lots of fruits and vegetables, try and have six small meals throughout the day instead of three big ones, this way you’ll feel more satisfied and also increase your metabolism. Sleep is also a vital aspect of being healthy, make sure you get enough sleep at night to freshen up your mind and body.

Always have proper hygiene

You can start this thing by showering every day. This is the key for you to feel more energized and refreshed. You must also brush your teeth every day, every after meal as well as flossing.  Make sure also that you are cleaning your feet in order to prevent foot problems. And lastly, always clean clothes at all times especially when you are going to work.

These are the things that you have to follow if you want to have an active lifestyle and increase your productivity at your work. Impress everyone with the new you and make your best everyday!

Where Seconds Count: How To Train For A Marathon

Marathon season is starting soon in Dubai and whether you’re a serious runner and want to run the Standard Chartered Marathon or you’re a beginner and want to experience the Color Run, you’re going to need a plan. Why you may ask? It may seem obvious enough, but running a marathon is no small feat. It’s an accomplishment that less than 1% of people in the world can say they have achieved. It requires weeks, even months of preparation to get your body and more importantly, your mind where it needs to be. Never fear, marathons are challenging, but they can also be a lot of fun, it just depends on your mindset. Here are a few tips to help get you started:

  1. The right gear: Not to point out the obvious but owning a good pair of running shoes is fundamental when training for a marathon. They are the most important piece of gear you will be wearing and they should fit you perfectly. Get fitted at a professional running store, it’s worth the investment and will save you pain, time and money in the long run.

  1. Train your mind: Yes, it will be hard. Very hard, maybe even one of the hardest things you’ve ever done, but can you do it? Of Course! The body only achieves what the mind believes. At some point during the marathon, your body will want to stop, but if you have built mental stamina over the weeks and months, you can make it across the finish line.

  1. It’s all about the miles: Every marathon training program has one thing in common, running and lots of it. The truth of the matter is that before you begin marathon training you need to be able to run for at least thirty minutes continuously. Your body needs to be able to endure the strain of running for long periods of time, so get running!

  1. Training: Training should start around 16 weeks before marathon day and the number of miles you run should gradually increase each week. You can start off with 3-4 miles a day and work your way up with your longest run being about 20 miles. Remember to also have rest days to allow your body to recover from training.

  1. Nutrition and Hydration: Two very important elements to training for a marathon. Your diet must consist of complex carbohydrates, protein and unsaturated fats which will keep you strong and help your body recover. Depending on your gender, weight, etc., you will need to adjust your nutrition accordingly, but at least 65% of your total calories should be from complex carbohydrates, 10% from protein and 20-25% should be from unsaturated fats. Water and energy drinks are key in keeping you hydrated and replenishing electrolytes lost through sweat. On runs that are long, be sure to consume 6-8 ounces of water every 20 minutes, this will keep you hydrated and energetic.

  1. Avoiding Injury: Although running is important in marathon training, resting is equally so. Give yourself a few days to let your body rest and recover by icing your body to relieve any inflammation. It is important to ice your shins and knees after long runs to soothe any soreness four times a day for 15 minutes. It’s a preventative measure that feels good after a long run and minimizes any chance of injury.

Hopefully these tips will help you get over the finish line and the feeling of accomplishment you’ll get at the end of the marathon will make all the training worth it. And even though running a marathon is hard work, don’t forget to have fun too!


Best Fitness Exercises For Moms To Be

Are you a pregnant mom and still want to stay fit? Well, your pregnancy need not be a hindrance to staying healthy. There are lots of things that you can do when you are pregnant that can be beneficial to you and your baby. These exercises are highly recommended by experts as they can prevent many diseases and pregnancy pains and aches.

In addition, they can also improve sleep, boost your mood, strengthen your muscles and build endurance. By doing these recommended and useful exercises, you can also get back in shape after you give birth.

Perfect exercise for pregnant moms:

Here are the fitness routines and exercises that are safe for pregnant women for them to stay fit and healthy throughout their pregnancy. However, it is vital that you meet with your doctor or midwife before engaging in any physical activity.


This is considered as one of the most best exercises for pregnant women and is considered to be 100 percent safe.  It has been proven that swimming during pregnancy leads to an increased maternal aerobic capability and relieved morning sickness.

Here are some tips for a more enjoyable swimming experience:

  • You should always stay hydrated
  •  Do not try any tricks in the water as it may put an unnecessary burden on your body
  • Enter the pool slowly, do not dive into it
  • Observe your heart rate and maintain it by not exceeding 140 bpm
  • Do not over exert yourself, take things slowly and you can always build on it

There are lots of swimming classes in Dubai that provide excellent services and complete guidance and training for moms who want to try swimming  in the middle of their pregnancy. These swimming classes are the key for you to have a more accurate and thought out routine. You can also get to know other moms that have the same interests as you do thereby building your social circle.

Prenatal yoga

This type of fitness activity is very popular among pregnant women as  it is considered to be one of the most ideal ways to be able to stay in shape. There are lots of benefits that yoga can give to the body such as toned muscles and improved circulation and balance.

Furthermore, here are the additional benefits that you can gain once you start prenatal yoga:

  • It can develop your stamina and your body strength
  • It increases circulation of blood in the body which reduces swelling and increases your immunity
  • It helps  reduce tension in some parts of the body including chest, hips, lower back, upper back, shoulders and neck.
  • With the help of deep breathing exercises as part of the yoga routine, you learn to manage shortness of breath and how to calm yourself during labor.

Prenatal Pilates

Just like yoga this fitness exercise can increase your body’s flexibility, muscle tone and strength. It can improve your body’s posture and can serve as a big help for labor and delivery. Moreover, prenatal Pilates can also boost your energy and mood levels. There are classes that are exclusively for pregnant women in order for them to stay fit. You can sign up and enjoy your healthy living as a pregnant mom.

Here are the things that you have to know with regard to exercises for pregnant women. What are you waiting for? Try one now and stay in shape while pregnant!

Five Fun Filled Activities To Do With Your Kids

Do you remember what it feels like to be a child? Surely, you can’t go back to those years, but you can definitely relive the fun with your children; whether it is dancing, zumba, swimming, or yoga. Good news is that all of these are kid friendly and can be done as a family.

Capoeira, a Brazilian dance and martial art activity allows kids to train both their defensive and creative side.

To engage in a focused activity, discipline your kids from a young age by introducing them to Muay thai, Circuit, MMA or Jiu Jitsu. This will definitely bring out the mean side of your kids allowing them to develop a strong exterior and release the warrior within!

Why not try hula hooping with your child? Your hips won’t lie and this fun-filled activity is guaranteed to bring you and your child many laughs and giggles, as well as awesome hip movement.

A mini hip-hop star would enjoy zumba. While dancing to the funkiest beats, you learn to get in line and work on killer dance moves. Allowing you to incorporate the dance moves into any song genre. Ballet is a slower paced and more focused activity that will bring out your elegant and feminine side. Now all of this is made possible with

Whichever the exercise you’d like to do with your child, you can simply find your FittPass here.

Reduce Back Pain And Strengthen Your Muscles With Three Simple Exercises

Here are a few simple but effective exercises you can easily perform at home whether you want to reduce  back pain or strengthen your muscles. Follow our guidance and enjoy.

1. Shoulder Bridge

Start with lying on your back with arms by your side, palms facing down. Bend your knees and place your feet hip-distance apart. Inhale, and as you exhale squeeze your glutes and contract your abdominals as you lift your hips up until they are aligned with your knees. Hold for 15 seconds and remember to keep your abdominals and glutes activated. Return to the starting position and repeat 5 times.

Benefits: Strengthens glutes, hamstrings and core.
  1. Superman

Start by lying on your stomach and extend your arms and legs along the mat. Inhale, and as you exhale activate your abdosminal as you lift one leg away from the mat along with the opposite arm. The opposite arm and leg should stay flat on the mat. The idea is to lengthen your spine. Complete 6 to 8 repetitions while alternating arms and legs.

Benefits: Strengthens and mobilizes the upper back. Additionally, also improves lumbopelvic stability

  1. Child’s Pose

Start this position with your legs open hip-wide. Kneel on the mat and sit back on your heels. Slowly move to a position where your forehead is touching the mat, shoulders need to be relaxed while your arms are by your hips, palms facing up. Maintain this position for 1 to 3 minutes as you deeply inhale-exhale.

Benefits: Relaxes the back and releases stress.


Motion Ladies Fitness Center

There’s training, and there’s motion coaching. Our science-fueled approach plus your commitment means goals get met. It’s like school, school for life. At motion, you will be on the right track to a healthy, happy and fit lifestyle.

Top Four Reasons People Stop Going To The Gym

Going to the gym can be a great way to improve your lifestyle and your physique. Though, it is important to remember that it requires a large amount of commitment and dedication. Over the years, people have stopped attending their favorite gyms, which has left fitness enthusiasts wondering about the reasons behind this change. Below are some of the top reasons as to why people have stopped attending gyms.

The Price of Memberships

The average price of a gym membership varies significantly depending on the amenities that come with the gym, the company that owns the gym, and where you live. Thinking about having to put out such a large sum of money, in order to temporarily use equipment is quite an investment for many. Unlike a gym pass in Dubai that helps you to get a good deal on your favorite gym spots, paying for a regular membership is simply unattainable for most people.

At-Home Gyms

More and more home owners are relying on DIY projects and this includes improving their physiques. At-home gyms are becoming more popular as homeowners can sometimes find gym equipment for less than what they would pay for a regular gym membership. The longer you intend on going to the gym, the more you’ll be paying for a membership, which is money that you could use for your own equipment. Though it is important to note that, gyms give you access to many more machines than you would be able to keep in your home.

The Intimidation Factor

You would be surprised at the sheer number of people who don’t go to gyms because they’re afraid of how other people look at them. The sheer intimidation factor is enough for most people to choose to workout at home or not workout at all. Generally, it’s the thought of not meeting the standards of other people working out around them that really makes every type of gym intimidating.

Finding the Time

One of the most difficult things that fitness enthusiasts find in terms of working out is having enough time to get it done. This is one of the main excuses as to why people shy away from the gym but at the end of the day, making time is incredibly simple as long as you’re dedicated. Whether you work out in the morning or after work at night, there is always time to fit in a small workout.

11 Benefits of Personal Training

Summer is here and women are thinking shorts, tank tops, sun dresses and bathing suits!  These thoughts are often enough to get someone stepping back into the gym.  But, how many times have they set new fitness goals for themselves only to lose interest in a couple of weeks?  We all need a little help sometimes! It is for this reason that they capitalize on the tremendous benefits of working with a personal trainer.

Every single person can benefit from working with a trainer.  Personal training is truly an investment in one’s own health and well-being. Let’s take a look at the reasons why people achieve more when working with a personal trainer.

  1. ACCOUNTABILITY & MOTIVATION- Trainers are experts at holding you accountable. You have a set, paid appointment. Your trainer will be there waiting for you with a smile on their face each and every time you show up. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. Trainers have the ability to believe in you even when you are feeling at your lowest and don’t believe in yourself. “CAN’T” is not in a trainer’s vocabulary.
  2. DEVELOP A ROUTINE– Sure, it’s easy to get to the gym and hop on the elliptical, but then what? Trainers are educated on the most effective ways to help you get to your fitness goals. They will work with you to develop a routine that makes sense and is realistic for you. If you haven’t worked out in months and you are just returning to the gym, a trainer will not expect you to begin a fitness regimen consisting of 60 minute routines 5 days a week. A trainer will help you to figure out what makes sense in your life that will maximize your time in the gym but not overwhelm you. They will work with you to develop an exercise routine that takes you on the path to achieving your personal goals. All along the way holding you accountable and providing motivation!
  3. NEW PERSPECTIVES & IDEAS ON NUTRITION, AND FITNESS- There is an overwhelming amount of fitness, nutrition, and health information available. It is impossible for the average person to have time to sift through this information for what is most valid, accurate and up to date. It is the job of the trainer to stay on top of health trends and continue their education, in order to provide you with the safest and most accurate information in the industry. Is that new fad diet really effective? Will I really get a bikini body by doing that popular workout? Is it true what I read in this fitness magazine? These are just some of the questions trainers deal with on a daily basis. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle. We are constantly sharing recipes and ways to contend with obstacles in your nutrition such as candy in the office, or how to manage menu’s when dining out with friends. Often trainers are the first to say, “Hey, you’ve been complaining about this for a little bit. Maybe you should go see a doctor, massage therapist, nutritionist, etc.” Trainers see you on a regular basis and are able to recognize if something is different or just not right and are always happy to point it out and refer you to the appropriate expert. We care about your health and well-being! And we will hold you accountable to taking care of yourself nutritionally, physically and with your overall health!
  4. SOLID, CONSISTENT, NON-JUDGMENTAL SUPPORT- Not everyone has your best interest in mind. Your trainer, though, only cares about you and your success. Your trainer will be there. Each hour you spend with your trainer is an hour to focus on you and only you! They will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged. We have all gone into the gym and worried about what we look like doing an exercise or compared ourselves to someone else. Trainers don’t judge or derogate. They help you to see all of your successes, big and small, even when you can’t see them yourself. Through this support, trainers will hold you accountable and motivate you, despite your feelings about yourself!
  5. PROPER TECHNIQUE & FORM- Watching all the youtube videos in the world and reading all the fitness magazines, does not substitute having a person by your side providing you immediate feedback on form and technique. It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to use the proper muscles and making a mind body connection. With each exercise trainers will hold you accountable to keep proper form and technique so as to prevent injury!
  6. INJURY PREVENTION and/or INJURY REHAB– Often people shy away from equipment in the gym because they are afraid of hurting themselves. Likewise, one may stop attending the gym due to an injury. Trainers will teach you how to use equipment properly, so that you do not injure yourself. They will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living. And in the chance that you have suffered an injury, trainers are able to work with you to safely exercise, keep your range of motion, and get your strength back. Just recently, I broke my leg; My trainer did not let me stop working out. After communicating with my physical therapist, we were able to develop a plan for me to keep up my upper body strength and begin rehab on my leg. A personal trainer will not let you use an injury as an excuse to not workout!
  7. SPORTS SPECIFIC TRAINING- Are you an athlete? Even a recreational athlete can get better at their sport. Trainers have studied body patterns and movements. They know the best exercises to help you develop strength, endurance, speed, and agility for your sport. A trainer will know if you have been keeping up your routine through your performance and will hold you accountable to the sports specific exercises in your program.
  8. MAXIMIZE WORKOUT/MINIMIZE TIME- You will burn more calories in less time when working with a trainer. A trainer develops a program that is efficient and allows you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to work out, not only will a trainer help you to get the most out of your workout, but they will teach you ways to do it onon your own. Each week trainers will follow up to see if you achieved your workout goals for the week, holding you accountable to exercise on your own time and make tweaks to the program to help you be successful.
  9. PERSONALIZED PROGRAM- Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight to become pregnant, have lower back pain… The program will be specific to you and only you! A program your trainer takes the time to develop and teach to you. You know they are going to hold you accountable to achieving the goals of that program.
  10. RELATIONSHIP BUILDING- Some of my favorite time during the week is with my clients. You develop a relationship with your trainer like no other. Your relationship is very personal. There are not very many people whom you share your goals so specifically, who in turn will work so diligently to help you achieve them. Often that hour (or two, or three) a week you spend with your trainer, is the only time in your week that is truly devoted to you, your goals, and your successes. I have had sessions in which my client is angry and just wants to workout. There is no talking for the hour. I have had sessions with clients who have recently lost a loved one and their hour with me is their time to escape. I also have had sessions with clients where they are so excited to share with me their personal successes and how what we are doing in training is translating into their life outside the gym. Often times intimate details of life are shared in sessions and I am so grateful that people trust me enough to allow me these details. It is these personal relationships and the intimate knowledge of who you are that help the trainer to work specifically with you and to hold you accountable to your goals!
  11. RESULTS- Working with a trainer will allow you to achieve the results that you cannot achieve on your own. Each person’s goals are extremely personal. Whether it is weight loss, injury rehab, or companionship. A trainer is going to develop goals that will lead you down a path to success. As a trainer, I work diligently with each of my clients to help them recognize their results, tangible and intangible, as well as results they never anticipated having. It is these results that not only hold you accountable to me, but they hold me, your trainer, accountable to you!


Laila Lallas – ISSA Elite Fitness Trainer & Founder of In Shape Ladies Fitness Club

Laila Lallas is the founder of In Shape Ladies Fitness Club. To fulfill her life dream of delivering high quality service to the community, specifically women, to empower them by making them feel fit, unique and confident. To achieve her mission, Laila believed and adopted the following vision “to excel in helping women in their journey for a fitter and healthier lifestyle, by evaluating, teaching, training, encouraging and supporting them in a friendly un-intimidating atmosphere.”