[wptabs type=”accordion” style=”wpui-light” effect=”slide” mode=”horizontal” background=”false”][wptabtitle]Who is Metabolic Effect created for ?[/wptabtitle][wptabcontent]
- target and reduce body fat – obese / morbidly obese / lack of muscle tone
- create and build muscle mass healthily – recovering after illnesses / substance abuse / post surgery / post pregnancy
- anyone with diagnosed hormonal imbalances – diabebes / thyrodism / menapause / depression / bi polar / Polycystic Ovary Syndrome
- those who simply want an effective workout to save both time and money spending no more then 60-90 minutes per week on cardio vascular workouts
- those who want to target and accelerate any of the the above imbalances using their hormones, effective training and tailored made eating plan (not a diet)[/wptabcontent]
[wptabtitle]How does this ME program work?[/wptabtitle][wptabcontent]
Your body needs the right fuel and incentives to regulate itself. If you’re not eating enough or properly the messages to your fat storing facilities is to STORE MORE FAT – this is why so many obese people say they’ve eaten so little but just get even fatter, it’s why yo-yo dieting is so pointless and heartbreaking. The ME program unites the hormones and the physical being (body and food intake) to make it work for you, not against you. There alot more information on the official ME website which I’d really recommend visiting http://www.metaboliceffect.com/. In essence, 80% of the program is around hormonal types, nutrition and lifestyle, the remaining 20% is the targetted workouts by me.
You’ll actually be burning fat at an accelerated rate for 24-48 hours after each ME personal training work out, again your hormones and metabolism are working out during your sleep or TV time, how great is that? it means that just three 30 minute sessions a week is actually fat burning for 6 days in total.
There are no weighing or BMI both of which are totally flawed I only measure your actual fat loss. Also there are not foods that are excluded, even chocolate is allowed, and instead or weighing you can have bites or sips (of alcohol) of your favourite items without sabotaging the program PLUS you have a weekly REWARD MEAL every week which you can have whatever you like and which resets your metabolism for the rest of the week, so I actually encourage it
- Session 1 – I will take your measurements and photograph you on the first session so we know where we’re starting from. On your 12th session we will compare those measurements and images .You’ll have given me your Physical Questionnaire and the ME Fuel Burner Questionnaire before the session then we can start your first 30 minute personal training group workout
- Before Session 2 – I will give you your ME Fuel Burner profile so you can start eating more and eating the foods your body won’t store as fat
- Each week thereafter every week you attend I will give you my own ME advice via email
- Session 12 we re-measure and re-photograph you . . . you’ll then want to sign up for the next 12 sessions for sure![/wptabcontent]
[wptabtitle]What is the 30 minute training workout?[/wptabtitle][wptabcontent]
This unique 30 minute REST BASED workout uses dumbells and includes a warmup, a workout and a cool down and with as many rest times as you decide upon. The 30 minutes is timed by the second so you really do need to pay attention to the techniques used though you can rest throughout . My ME video gives you an idea of what to expect and notice the range of sizes and ages of people attending, it’s not all athletes and models but REAL people living real, busy lives[/wptabcontent]
[wptabtitle]What does RESTED BASED mean?[/wptabtitle][wptabcontent]
Rest Based means that it is my job is to encourage you to rest and take breaks throughout not to keep moving when you’re exhausted . This is totally contrary to other forms of hardcore “bootcamp” sessions where you continue until you drop and get punished if you do. ME allows the hormones of your body to flush through your system and burn more fat in the coming 48 hours because of the way it’s constructed and teh way it works with your metabolism
I am very strict on the technique you use, more so than ME are and this is because if you’re lunging or squatting incorrectly you will still lose body fat but you’ll be damaging your joints and creating a new set of problems for yourself . It is crucial that you always watch and listen to my instruction as, even professional instructors need correcting on the right technique which is often the hardest element to my ME class.
Many clients have done aerobics and weights for decades but have never been shown or correctly in the anatomically correct way so even they have a shock when they see and are shown what they’ve been doing . . . and why they have ankle, knee and back issues as a result of that long term poor technique. [/wptabcontent]
[wptabs type=”accordion” style=”wpui-light” effect=”slide” mode=”horizontal” background=”false”][wptabtitle]Where are the classes held? – venue, facilities & directions[/wptabtitle]
[wptabcontent]The Dance Studio. Woodford County High School. High Road. Woodford Green. Essex IG8 9LA
If driving use the Vehicle Entrance beside the bus stop on the main road (High Road), which will lead you left to the glass fronted Sports Hall. You can park anywhere in this area.
Mirrored studio. Some yoga mats provided but I recommend bringing your own for hygiene purposes. Toilets. Disabled access. Air Conditioned. Free car park
Visit http://www.woodford.redbridge.sch.uk/ for directions and nearest tube and train lines. Buses that stop directly outside are W13, 20 & 179 . If driving use the Vehicle Entrance beside the bus stop on the main road (High Road), which will lead you left to the glass fronted Sports Hall. You can park anywhere in this area. [/wptabcontent]
[wptabtitle]What equipment is provided?[/wptabtitle]
[wptabcontent] I have sets of dumbbells at the venue or to bring to you . If we have discussed your weights needing to be over 9kg per hand you will be asked to bring your own .I’d recommend having a mat or large thick bath towels to lie upon. [/wptabcontent]
[wptabtitle]What do I bring to my 1st class? [/wptabtitle]
[wptabcontent]
- Completed Physical Questionnaire – besides being an insurance necessity it helps instructors help you during the class . If you are currently pregnant I will need send you an additional Pregnancy Physical Questionnaire ..
- Mat – or 2 large bath towels to lie on if you don’t have a proper Pilates or Yoga mat.
- Bottled water or non-carbonated drinks to keep you hydrated.[/wptabcontent]
[wptabtitle]What do I wear?[/wptabtitle][wptabcontent]
- Stretchable Sportsware – lots of sportswear is non stretchable (e.g has no lycra or elastane content) which restricts your movement and is unsuitable for exercise classes. Baggy loose clothing is fine as are short Hijab’s (to avoid being caught in excess fabric) but body hugging / fitted clothing is always best for you to see exactly what your body is doing.
- Trainers (not plimsoles) with good ankle support [/wptabcontent]
[wptabtitle]When do I do the measuring and photographs before my first session?[/wptabtitle][wptabcontent]For your 1st and 12th session those attending classes, measuring and photographs will take place before your session. The following weekly times at the same Woodford Green venue have been allocated
for this.
- Mondays 18.45 – 19.20- {up to 4 students}
- Thurdays 19.30 -20.00 {up to 3 students}
Measuring takes about 5-7 minutes so please do not miss the time as I teach classes straight after so you will have had a wasted journey
If you contact me at least 24 hours in advance I will let you know which spaces have availability for you to attend.
You cannot attend a class until the pre-class photos and measurements have been taken unless you choose just to do classes without the full program, in which case just photos will be taken. [/wptabcontent]
[wptabtitle]Will you provide me with the actual meals like many “weight” groups do?[/wptabtitle][wptabcontent]
Absolutely not!! Why would anyone want someone else’s food choice? I like to select my own food each and every day, depending on what I fancy, because I trust myself to make choices that I’ll enjoy and will still make me burn fat. You will learn to adopt this outlook too as it’s the only way you can build your food confidence and trust yourself to make choices that work for you on a long term basis.
This is a unique program because instead of telling you to eat less you’re encouraged to eat MORE and instead of dictating specific meals that will eventually bore you, Metabolic Effect helps you adapt your favourite and culturally diverse foods to it . Yes you can still have curry and rice, pizza, burgers, alcohol, we just have to adjust how you have these depending on your fuel burner type.
This means you can use what I teach you for LIFE without being dependant upon specific meals or cutting out the meals you love the most . So you can eat out, even fast food without sabotaging your fat burning process. In fact each week I encourage you to have a Reward Meal where you eat and drink exactly what you want as much as you want . . . and that still doesn’t sabotage your progress.
With other programs that give you specific pre-packaged meals (which you know are loaded with preservatives, sugar and salt) it makes you totally dependant upon them for your meal choices, size and variety. I’ll be teaching you to use the Metabolic Effect knowledge I share with you for yourself and your choices every day without getting bored or being “given” meal choices. This is the only way to gain / regain your nutritional power and control which you’ll use for life. Yes you’ll have off days or occasions when you blow out but that’s all part of your development and as valid as the “good days” when it ‘s all second nature. With ME it’s the journey not the destination that counts for long term, permanent success [/wptabcontent]
[wptabtitle]I have no will power will ME still work for me?[/wptabtitle][wptabcontent]I cannot make you do things only you can follow what I guide you with but if you;
- follow the exact instructions I give you for eating and exercise program
- if you acknowledge that you WILL “fall of the wagon” occassionally and thats to be expected
- if you accept that you’re trying to change the habits of 20,30 even 40+ years (most hang ups start in childhood)then it takes time and patience
- if you don’t allow yourself or others to sabotage your success – when work for success you deserve success
then this program will work for you 100% , without ANY doubt as the USA research and client case studies confirm this .
I often refer to “self sabotage” in the advice I give you either because you’re used to expecting less of yourself or putting yourself down or because you allow others to put you down, either way you can expect changes it just depends how much you embrace the new you. Over eating, smoking and drinking are all addictions but also control mechanisms: they remind you that you’re in control of these areas, the question is are you going to allow these toxic habits and substances to continue to control you or are you taking charge?
Fat loss like any challenge is more mental that physical if it weren’t, then all the pills, positions and diet fads that have existed over the decades would have worked LONG TERM and PERMANENTLY but you and I both know they don’t work because you need to work hard at making changes and the mental adjustment. The question is are you ready for the challenge, for change for improvement and for turning all old ideas out of the door ?[/wptabcontent]
[wptabtitle]Do I need any supplements? if so what do I specifically need?[/wptabtitle][wptabcontent]
The answer is YES all of us do because the RDA’s set by the EU are based on the 70 year old requirement of the Second World War soldiers when life expectancy was considerably lower and food nutrition considerably higher . I would only recommend 100% potency products by internationally renowned USANA Health Sciences as they are guaranteed for quality, purity and accurate dosages . If we can naturally nourish your cells you’ll be not only fitter but able to combat infections and diseases . . . that’s what healthy cells are designed to do
If you trust me with your health please trust me with your nutrition which forms a huge part of that all round health . This is why I now give you a FREE 3 day sample (class) or 10 day sample (Premier 1-2-1 ) worth of the Essentials (Chelated Minerals & Mega Anti Oxidants) for FREE so you can trial them at no cost to yourself to see how they work for you without chemicals
- amazing you’ll feel
- how well you’ll look to those around you
- how any medication you’re on becomes much more potent so your GP will be reducing your doses
- how much energy you’ll have
- how infections or long term conditions shift and lessen even after just a few days
USANA Health Sciences are the No1 products in the world class athletes including Serena Williams, The Womens Tennis Association, Karina Bryant (2012 Olympic Judo Bronze Medalist) and British Rugby and FC’s choose to use: that means they are not paid to do so they CHOOSE to use these products. I can email you the current list of UK and International teams and professionals who use USANA . Karina Bryant was at a USANA conference in June and said she who was using USANA secretly whilst with part of the Team GB 2012 as they were supplied with another inferior products which she never used and were still sitting in the boot of her car!!
After the sample I’ll be suggesting that you become Preferred Customers so you can purchase the products for yourself and your family (even children . . . I’ve even used these on animals) at the lower rate I get them for instead of the retail price shown on my website.
[/wptabcontent]
[wptabtitle]Do I have to give up smoking and / or drinking for this to work?[/wptabtitle][wptabcontent]
The first client I taught in July 2011 continued to smoke daily and even binge drank in the first week yet she still lost measurable body fat in inches by the 12th session which she was delighted with ( I’m still waiting for her testimonial). Obviously she acknowledges that she would have lost even more had she not been smoking and binge drinking but that’s her decision to make.
This program is striving to re-introduce you to your own body and hormones which you’ve probably never done before so it’s new and it’s weird. Your daily journal will tell you what you’re mood is like, how certain foods make you feel good or bad, it’s about looking at your personal patterns to see what works for you long term. One size does not fit all so each of you will have totally unique ways of implementing the advice I give you that’s how flexible this program is for you as an individual .Obviously if you’re drinking and smoking it’s the equivalent of trying to have a meaningful conversation in a busy, noisy, crowded nightclub you just won’t understand or “hear” what is being said. Consider smoking and drinking as the noise, darkness and chaos of a nightclub and you trying to have a conversation with your hormones, how difficult are you going to make it for your hormones to be heard?[/wptabcontent]
[wptabtitle]What if I’m on prescribed drugs or illegal drugs – do I need to inform my GP or drugs counsellor?[/wptabtitle]
[wptabcontent]Yes I strongly recommend telling your GP, drugs counsellor and medical advisors about the ME program before you sign up, so that all of us are working with you simultaneously. I’d suggest giving them my business card which has my credentials and website on it so they can refer to that for information . I suggest notifying them because;
- I want your GP or drugs advisor to know that you are taking positive steps to improve yourself and your health – their additional support is valuable to you
- they will need to alter your medication as your become able to listen to your body so they may do additional health checks to make sure this is done on time
- they can give you extra counselling or mental support during your transitional days, when you’re more moody or upset, which happens as your hormones start to kick in
All the answers they need are either on my site or the ME USA site for them to go through if they need to but please do not ask them to call or email me until they’ve read my website fully ; I’m simply too busy to give information verbally which I have already collated extensively on my website[/wptabcontent]
[wptabtitle]Will my food bills be higher?[/wptabtitle][wptabcontent]
80-90% of your fat loss success depends upon what and how you eat . Initially you may find you are purchasing more food as you’ll be eating more food per day than you do now but also you’ll be eating better quality food, fresh or frozen produce, fish, meat, vegetables and fruit with meals being tailor made and homemade by you as much as possible. Junk food and snacks are cheap because they’re made of bad quality off cuts or padded out with salt, sugar and additives even if you can’t taste them.
All foods can be sourced in all local outlets, supermarkets and markets so there is nothing that you won’t be able to purchase quickly and easily even if you’re on the run but the program will entail you to be thinking about and planning your meals in advance so you’re ready and prepared. Remember not all “healthy” foods will be suitable for your fat burning capability which is why the hormonal and dietary assessment I do for you should be with you all the time as it shows you what you can eat alot of , what you can have a little bit of and how to deal with your cravings if and when you get them
Organisation and careful consideration are the keys to your ME success but I continually give you free advice via my facebook page which I’d recommend you check out https://www.facebook.com/SolariUKHealthandWellBeingExperts [/wptabcontent]
[wptabtitle]What conditions have you taught?[/wptabtitle][wptabcontent]
I’m especially interested in working with people who have Type 2 Diabetes to reverse that metabolic and hormonal imbalance and also long term obese or dieters because the results for these particular groups will be astonishingly rapid. This is also why my Physical Questionnaires are as detailed as they are – I am only required to ask about issues in the last 6-12 months; I go back to childhood. This is more work for me as an instructor, but I find it’s a much more beneficial for my students.
I’ve taught people with the following issues and as we’re using your own ability and metabolism at your own pace with as much rest as you need, I see no medical or anatomical reason why any clients I’ve taught with the following conditions could not be successfully taught the ME progam with great results;
*Muscular Dystrophy *Scholiosis *Kyphosis *Rheumatism *Cancer (pre and post operative & non operative patients) *Arthritis *Spinal Injuries; prolapsed discs / compression
*Joint injuries/damage *Hip & Knee Replacements *Metal Plating (back,ankles,feet,shoulders,hands) *Spinal narrowing *Fibromyalgia *Polycystic Ovary Syndrome
*Hamstring Damage *Sciatic Nerve *Motor Neuron Disease * Sight & Hearing Issues *Tendonitis *Cardio Thoracic Patients (pre & post operative)
*Asthmatics*Diabetics * Hypertension/High & Low Blood Pressure *Crones Disease *Lupus Sufferers *Graves Disease *Multiple Sclorsis
*Repetitive Strain Injury *Insomnia *Depression *Obesity & Body Mass Issues *Pre & Post Natal *Anaemia / Sickle Cell Anaemia
It is always advised to seek the permission of your GP, Physio, midwife or any other medical consultant / practitioner you’re working with before joining any fitness classes. Please feel free to pass them my details if they’d like to contact me in person[/wptabcontent]
[wptabtitle]What are the age limits ?[/wptabtitle][wptabcontent]
For fitness classes there is no lower or upper age limit set by legislation though I’d always recommend seeking the advice of your GP or consultant when starting exercise programs. Children can do any of my classes for their well being or medical conditions though I do limit the use of heavy weights / resistance due to the maleable quality of their bone density. I would expect to have partental consent on all booking forms and when paying for anyone under the age of 16 to ensure that the parents approve of the work being done, though this is not currently required by law.
My specialist training for Elderly clients (YMCA) means that I can adapt exercises for their specific needs and my regular Criminal Records Bureau checks (CRB) means I have the additional approval to work with under 16’s & Special Needs clients. I am fully and regularly CRB checked (Criminal Records Bureau) so am fully approved to work with children of all ages, special needs adults and all learning groups. I have no problem being CRB checked for your own institution should you require it[/wptabcontent]
[wptabtitle]Should I exercise if I’m tired or unwell?[/wptabtitle][wptabcontent]
No reputable exercise instructor will EVER advise working out when your fatigued or unwell. If you think about how dangerous it is to drive when you’re unwell or tired you can image that the compromised reflexes and concentration will cause accidents, the same is true of exercise. Though this seems to be common sense many people turn up to classes when hugely fatigued or ill and create more problems for themselves and the instructors teaching them. You get no credit for simply turning up, it’s the quality of the work you do that should be important to you.
Having said this, people who exercise and work hard are usually able to be just as focused and determined when they’re tired or unwell; I myself have continued with a full day of classes when I’d just severed my right hamstrings and dislocated my right hip (2006) so working out or teaching when injured or unwell with flu is not an issue for me. Exercising does detoxifies the body and is recommended when suffering with a hangover or a cold but only you can judge whether you have the temprament, stamina and determination of a semi-athlete to work effectively or whether skipping a session to recover properly would be better for you.[/wptabcontent]
[wptabtitle]I’m injured – can I adapt the program or use other equipment / techniques?[/wptabtitle][wptabcontent]
ME is a scientifically proven program. If your injury does not allow you to lift dumbbells or bend your knees without agony, then you need to recover and only join my ME tuition when you can
ME exercise is NON ADAPTABLE meaning that some of you have asked if you can use different equipment or alternatives the answer to all of this is NO!! ME USA have spent years devising the eating and exercise programs to the absolute SECOND so if they thought other equipment was suitable they would have recommend it, they actually stress that we DO NOT use other techniques or equipment for their program . . . so I never digress from their specification[/wptabcontent]
[wptabtitle]I’m not physically active – how will I cope?[/wptabtitle][wptabcontent]
All themore resaon to be builing up your stamina and strength so you can cope with every day activities and more .If you follow my demonstrations, ensure that you listen to my instructions and do not compete with my more advanced / well practiced people you’ll be setting yourself up for gradual consistent success.
Those who don’t do the above, or try to do exercises beyond what I advise you to do will sabotage your success and will set yourself up to fail. I’d rather work with someone who doesn’t do that as my time and space is limited[/wptabcontent]
[wptabtitle]Can I join when I’m pregnant or just after birth?[/wptabtitle][wptabcontent]
Unless you have done ME with me before you pregnancy I’d say no because;
- we have no way of knowing your levels of ME specific fitness before your pregnancy
- your hormones are already being over worked and your fuel burner type will alter throughout the pregnancy – it’s simply too much for the body to deal with at one time.
During pregnancy your top priority should be nourishing and feeding your baby not losing fat after birth ( celebrities often have surgery straight after birth which is why they appear to bounce back into shape so quickly).
I’d recommend deferring the full ME program until at least 4 months after birth to allow your hormones to settle ( it can take 12- 18 months for hormones to go back to pre-pregnancy levels) , however you can start the ME sessions WITHOUT the full hormonal program 1 month after birth but with much lighter dumbbells. Discuss the program with your GP or midwife, for their support and give them my website for them to see if it’s suitable for you and what time they suggest is suitable for you to start[/wptabcontent]
[wptabtitle]I don’t recognise / like / can’t sing along to the tunes you use for the sessions can you change them?[/wptabtitle][wptabcontent]No, the music used is the original and official ME instructors music which was deliberately created by ME so that you would not be distracted by the tune or, use the beat of the songs to set the pace of your activities (that’s actually why instructors CD’s are so expensive because of these musical punctuations, beat transitions and continuity of play) . Unlike my Swiss Ball & Glider sessions where I deliberately use popular, usually Disco tunes, with ME the research done by ME USA over a 6 year period created original music that is purely motivational and totally non familiar. I will only ever use the official ME music for my classes because of the scientific thought they’ve taken to create it[/wptabcontent]
[wptabtitle]When to call if I need additional information?[/wptabtitle]
[wptabcontent]If you have read the above information and have a query not covered the hours to phone are 1pm – 9.30pm GMT on 020 8523 5145 . Calls will not be responded to outside these hours though email is preferred.[/wptabcontent]
[/wptabs]
- Where are the classes held? – venue, facilities & directions
Pilates . Yoga . Gliders & Swiss Ball classes are now at one venue
The Dance Studio . Woodford County High School . High Road . Woodford Green . Essex IG8 9LA
Mirrored studio . Some yoga mats provided but I recommend bringing your own for hygiene purposes . Toilets . Disabled access . Air Conditioned . Free car park
Visit http://www.woodford.redbridge.sch.uk/ for directions and nearest tube and train lines. Buses that stop directly outside are W13, 20 & 179 . If driving use the Vehicle Entrance beside the bus stop on the main road (High Road), which will lead you left to the glass fronted Sports Hall. You can park anywhere in this area.
Ballet with Sally is at St Pauls Church Hall .1 St Paul’s Road . Islington . N1 2QH . Barres & mats but no mirrors . Toilets . Disabled access .
Aerial Yoga with Richard is at Aerial Yoga . 30 New Road . Whitechapel . Tower Hamlets . E1 2AX . Mats & equipment provided . No disabled access to this basement studio . Very limited spaces so please do not bring extra people, baggage or items. Toilet .
- What are the types of tuition and equipment provided?
Aerial Yoga – an innovative way to de-stress , hanging suspended form the ceiling or , for those who have the ability to, challenge yourself with yogic postures
Suitable for all ages and abilities. Ideal for those with weight, rehabilitation, behavioural, stress issues and for those who are more active it can be a physically damaging way of working as you’re feet are rare on the group. Great fun
Not recommended for those who have had Botox or surgery 24 before as the change in gravity of inversions will affect the placement of products.
Equipment that Richard provides: Aerial facilities . Mats though you can bring your mat if you like .
Adult Ballet – fabulous way to learn or improve your knowledge of Ballet and ballet strengthening movements used by professionals and lay people the world over. Learn small snippets of routines then dance with Sally at the end to home in on the dancer within you . It’s a fun an effective way to burn calories, improve your posture and alignment and work with breath all to music that will enhance the experience.
Equipment that Sally provides: Mats & Barre . please bring your mat if you like
Gliders – core strengthening & balance using these Gliders under the feet or hands to slide across the floor creating a greater “reach” and extension of muscles especially when lunging or doing press ups . Additional tools incorporated are weights, Stability Balls, combat techniques as great toning & cardio vascular workouts which tone & work up a sweat. Really challenging but great fun and sure to work off excess fat in no time Trademark catchphrase “Glide into your Jeans” is what it’s all about.
Equipment that Natasha provides : Gliders . Circuits . please bring your mat or towels and weights if you like
Pilates – devised for injuries, core strength, remedial care, toning, improving posture, balance & alignment, for all ages & non-impact. Deep thoracic breathing will strengthen weak lungs, ideal for anyone with breathing issues (smoking, asthma,bronchitis etc). Originally just 36 exercise now much wider range but always with the same precision Both Adrian and Natasha are classic Pilates Matwork instructors who flow each exercise into the other using a mind body connection and Pilates Principles that Joseph Pilates spearheaded through his Contrology program.
Equipment: Adrian teaches Pilates Matwork so you need no additional equipment please bring your mat or towels though some are available at the venue
Natasha provides bi weekly: Bender Balls . Swiss Balls . Blocks . Bands . Gliders . Straps . Weights . Energy Balls . Callanetics . Circuits . Barre work . please bring your mat or towels
Swiss Ball – devised for strong core strengthening developed simply to balance on the ball & workout simultaneously great for co-ordination and fat burning . Weights can be used to intensify the workout if you are well practised. Ideal for fat loss & all over toning body as this has a strong cardio vascular workout which works up a sweat but you have to be focused or else you’ll fall off the ball.
Equipment that Natasha provides: Swiss Balls . please bring your mat or towels and weights if you like
Yoga – has 8,440,000 different asanas (exercises) with hundreds of different Yogic styles and hundreds of pranayamas ( breathing techniques) yoga is a mind body connection, not just a quiet meditation. Adrian teaches Hatha, Vinyasa flow & Classic Ashtanga open to all abilities for greater strength, balance fluidity & co-ordination using various pranayama. Precision is necessary for every posture (asana) however well practiced you are and you will be physically stretched as Adrian mixes yogic styles introducing the more challenging Ashtanga into his classes if the groups is able to do so safely. You will not be doing any guided meditation with either Adrian or Natasha as the focus is on the asana element of the 8 limbs of yoga, you will be doing pranayama (breathing), drishi (focal points), mudhras (hand gestures) and bhundas (internal locks) with both of them.
Natasha teaches Hatha, Dynamic Iyengar (her own rapid precision yoga) Vinyasa & Ashtanga (for the well practiced only) for greater strength, balance fluidity & co-ordination using various pranayama, drishi, mudhras and all bhundas. Natasha teaching is anatomical meaning that her class is very physically demanding and tailored to the postural alignment of a Western body rather than a particular yogic style though she is more Iyengic in her precision and discipline using Shivananda, Kundalini, Ashtanga as well. Precision is necessary for every posture (asana) however well practiced you are she is a stickler for precision and focus, not doing any meditation and nominal shivasana (relaxation) . Ashtanga will only be taught to those very well practiced due to the rapid flow from each asana which is unsuitable for beginners
Equipment : Yoga mats are provided though we recommend using your own for hygiene purposes . block and bricks provided though please do not use under bare feet again for hygiene so do bring your own if you have them . bring your own strap or belt
- I’m not sure what I need – can you analyse my health and well being for me?
Absolutely, in fact most of us need to have an annual professional analysis of what’s not working in our lives, which minerals, vitamins and nutrients your body is actively telling you it is lacking, the levels of stress or sleep deprivation etc, simply to accommodate the effects on your hormones and physical and neurological well being . I have no problem referring you to other professionals should they offer services (like acupuncture or reflexology) that I cannot help with. I’d recommend starting with the analysis below so we know what we’re dealing with.
| Content | Bank Transfer or Postal Order | PayPal Online Purchase |
| *90 minute health and lifestyle analysis with a private 30 minute telephone or Skype consultation (can be arranged after a session but must be pre booked
*you’d write a detailed 10 day diary on all activities, nutrition and lifestyle for me to analyse and give my recommendations on *Ideal for clients not sure what to do in terms of their health and well being or reoccurring issues that may need analysing. *A full nutritional and exercise program based on your lifestyle and existing practices will be given for you to work from myself and my nutritionist David Griffiths (excludes travel time & expenses for outside London) |
£120.00 | £120.00 Book |
- What are the things I need to bring to my 1st class?
1.Completed Physical Questionnaire – besides being an insurance necessity it helps myself or Adrian help you during the class and also has your Next of Kin in teh event of emergencies . If you are currently pregnant I will need send you an additional Pregnancy Physical Questionnaire ..
2. Mat – Pilates & Swiss Ball .Gliders can use 2 large bath towels to lie on if you don’t have a proper Pilates or Yoga mat. Yoga students MUST have non slip Yoga mat . For Adrian’s classes there will be some yoga mats from the venue but I have no idea when then were cleaned so I recommend using your own
If you do not bring a mat or appropriate towels to lie on you will not be able to join that particular session as this is classed as essential safety equipment necessary for all exercise programs and will invalidate my insurance and your health insurance if not used.
3.Bottled water or non-carbonated drinks to keep you hydrated.
4.Additional Equipment – If you are new to exercise or know you have weak abdominals, bring a long strap, tie or long belt to assist you in sitting up. For Yoga you’re recommend to have blocks or bricks and a strap and for Swiss Ball & Gliders, Metabolic Effect and Pilates you can bring in hand weights / wrist weights to use. If you’re pregnant and doing either the Yoga or Pilates ensure you bring cushions, bolsters or a rolled up blanket in addition to the mat/towels for lying on
- What do I wear?
Ballet; ballet shoes (non pointe) or socks . stretchable clothing
Pilates: socked feet . stretchable clothing
Swiss Ball & Gliders: trainers (not plimsoles) . stretchable clothing
Yoga & Aerial Yoga: clean bare feet . stretchable clothing
Lots of sportswear is non stretchable (e.g has no lycra or elastane content) which restricts and harbours your movement and is unsuitable for exercise classes. Baggy loose clothing is fine as are short Hijab’s (to avoid being caught in excess fabric) but body hugging / fitted clothing is always best for you to see exactly what your body is doing.
- What are the fees?
I’d recommend doing one class as a drop in session for £11.95 to gage whether my teaching style suits you . Should you choose to join us then you can prepaid for all remaining weeks at the lower rates shown. If you’re booking early (i.e before 5th Jan 2013 for Jan – March 2013 classes) you will recieve a FREE session and have the ability to pay instalments. Fees have bee increased as of 29th August 2011 to the following and based on the advice of existing students who felt I was underselling the quality of teaching they received and recommended the increase
Pre Booking of at least 24 hours in advance is necessary for all classes for equipment and space purposes
- £8.50 each or £17.00 for 2 x 60 minute classes Pilates . Swiss Ball & Gliders . Yoga must be purchased at one time
- £9.95 Pilates . Swiss Ball & Gliders . Yoga – 60 mins – single session £11.95 per booked course £9.95 per session
- Carnet of 6 or 10 classes – £10.50 per session which you can take any time during the term for any classes you want to try out or attend, at any venues at the course rates
- £14.95 Ballet 90 minutes – single session £19.95 per session
- Carnet of 6 or 10 90 minute sessions £17.95 per session which you can take any time during the term
- What are the instalment payments for two full courses over the term?
4 monthly instalments for the Summer course 2-3 for Spring or Autumn courses to help spread the costs but only available to early bookers ( before the terms start). Instalment must be set up as a four month STANDING ORDER (not a direct debit) so it automatically goes through for the 4 dates specified . This is not available online so book online choosing Bank Transfer . If you have other class combinations (Yoga with Swiss Ball) the same dates apply simply add both classes together and divide by 4 for the amounts to be paid per month.Please email me once set up with the name of payee on account so I can cross reference with your payment.
- What is the difference between 2 for £17 , drop in / single sessions, a Carnet of 6 / 10 sessions and Pre Booked Course – what are the discounts?
£17 for 2 60 minute classes – people who book all remaining weeks of 2 courses get an amazing £6.90 off per week compared to the drop in rate, a guaranteed space in the class and each class costing just £8.50 .Book both courses online then I will email you with a refund for the balance as it is not possible for this type of discount to be arranged online. It is not possible (or fair to course bookers) to ask for non consecutive weeks with the above discounts (i.e you’re away for 2 weeks mid term) you are advised to do drop in sessions before your break then, upon your return, book the remaining consecutive weeks at the discounted rate or buy a Carnet of 6 or 10 sessions to use as you wish.
Drop In / Single sessions – are pay-as-you-go / drop in sessions. Suitable for those trying my class for the first time to gage the suitability of my class / teaching and also those who work shifts or cannot attend every week. £11.95 for 60 -75 mins for other classes. Single classes cannot be carried over to another class other than the specific date you booked . As places are limited to 6-8 student per class you may not get into a class if it is already fully booked and will be notified when you book
Carnet of 6 or 10 sessions – these are at the lower rate of £10.50 saving £1.45 per session compared to drop in sessions. You can attend when you’re able for ANY of the classes I teach that term, you can mix and match as you like (i.e 1st session Pilates, 2nd session Yoga, 3rd session Swiss Ball) .
Course / remaining weeks of course – people who book all remaining weeks of a class get a £2.00 discount per class, a guaranteed space in the class and, those who book before the term starts also get at least 1 free session per term as my thank you for pre booking . This is the lowest rate possible at £9.95 for all classes whether 60 or 70 minute long , If booked mid-term, you are booking the remainder of the course and each session is that price shown, which is automatically calculated online for you when you book “Remaining weeks” . It is not possible (or fair to course bookers) to ask for non consecutive weeks with the above discounts (i.e you’re away for 2 weeks mid term) you are advised to do drop in sessions before your break then, upon your return, book the remaining consecutive weeks at the discounted rate or buy a Carnet of 6 or 10 sessions to use as you wish.
- Do I need a separate Health Questionnaires for different classes I attend or when using my Carnet?
Yes simply because a Carnet allows you to do any classes on offer so you may be taught by different instructors and we only have the Helath Questionnaires of the students who have booked for that specific class. We will need fresh your Physical Questionnaires for each type of class you attend which will have your emergency contact person on it as well but as you ‘ll know 48 hours in advance which classes you want to attend I can email you the forms for each class you’re trying out. These Health Questionnaires are a legal and insurance necessity – you cannot be taught without it
- Methods of Payment
Pre booking & pre paying is essential to secure your place, to be notified of any class alterations and for equipment purposes. Here are the 3 options for paying for classes
- Pay Online via PayPal or all credit cards via Worldpay – simply click the button on the timetable either for a single drop in session or all remaining weeks at the discounted rate
- Bank Transfer (immediate in 2 hours some bank take 3-5 working days) account number & Sort Code will be given upon request – it is unsafe to have it posted here on my website
- UK Postal Order – payable to N J Soliar received 3 days before start date to 442b Larkshall Road, Highams Park, Chingford, London E4 9HH
For Postal Order Bank Transfer payment: email me at either enquiry@solari-uk.com or Natasha@solari-uk.co.uk I will email you my bank details for a direct bank transfer payment. Once payment is made in whichever method please email (for Bank transfer) or write on a piece of paper (for Postal Orders) the following;
*Date payment was made
*Method of payment
*Amount paid
*Name of payee & your name (if not the same).
*Class your booking (i.e. Pilates Sundays 9.45am)
Once payment is received and checked against the data you’ve emailed to me you will be sent a confirmation email and your booking will then be confirmed. If payment is made but I’m not notified of payment and can verify it students will be asked to pay the drop in session fee (£9.95) until payment can be verified then the pre paid amount paid for that session will be refunded.
- I can’t make every week so can I split a course with a friend?
Yes you can if you’re pre booking a full course in Pilates, Yoga, Swiss Ball & Gliders or Yoga buy only at the £9.95 or above rate . If you a have a friend who is as pressed for time as you are and who can’t attend every week I offer you the facility to book one course and split it between the two of you (you decide who attends which week). Simply book online, emailing me the names of who the two people splitting the sessions are and I’ll send each of you each the relevant Health Questionnaires. You then decide between you who is attending which sessions, email me 24 hours before a class so we have a record of who is attending which class ( you will decide between you who gets the free session if you’ve booked before the deadline date for that bonus.
I know of no other course facilitators, public or private who offer this service so I hope it helps save you money by sharing the weeks between you
- Which level is suitable for me?
Don’t worry if you’ve never done Pilates, Swiss Ball / Gliders or Yoga . before or if you’re “rusty”, everything will be demonstrated and explained fully before you try it. We don’t generally segregate my classes into Beginners & Advance groups as often brand new people can progress quickly into advance levels whilst others who have practiced elsewhere for years cannot and they may be disheartened if kept in a beginners group. If you’re well verse in our classes you’ll be progressed within the group to your higher level so whatever your ability, our teaching is tailor made for each & every individual student.
- Will I ache after your classes?
Depending on how physically active you are before we meet will determine which type of aching you will experience. The aches and pains experienced in my classes, and often 3-4 days later, are anatomically constructive and controlled, (i .e by design / meant to be) therefore are not physically detrimental to you. Clients fall into two categories of pain threshold:
- Physical Inactive: you will be aching because you are not used to putting your body in the correct position it was designed to be in, you have little or no body awareness so my classes will be mentally and physically demanding until you adopt these principles as part of your every day existence. This is the equivalent of having braces on your teeth: there will be discomfort and aching until the teeth are in the correct position which takes time and perseverance. You are also trying to break the bad postural habits of decades unless you have, and maintained, a dance or gymnastics background .
- Physically Active – you too will be aching due to me pushing your boundaries both mentally and physically during a class to ensure you maintain the standard that you’ve established and to progress onwards doing harder and more demanding activities.
- What about the “bring two friends and you come for free” offer?
Bring two new paying friends to any Pilates . Swiss Ball . Gliders . Yoga and you don’t pay for your own session or if you’ve pre paid you’ll be refunded for that session in the manner that you paid. It’s my thank you for promoting my classes to like minded people . All students must be doing the same class at the same time and the free session is only viable with new people you introduce to the classes.
- I’m pregnant can I still join your classes?
Most instructors will simply say yes and get you doing basic “cat stretches” in a corner whilst the rest of the class does real work . I expect as much from my pregnant clients as my non pregnant; as much effort and as much focus though I do give you more rest times and different variations depending on the trimester you’re in. Many of my Mums worked with me before their pregancy so I can push them much further during their pregnancy as I know their ability and level and they, in turn recover and return to my tuition much faster after the birth, whether natural or Caesarian.
Most women suddenly want to take up Yoga (for the breathing techniques, no doubt ) and think that the 7 months worth of tuition will make a huge difference. I always say that their expectations are the equivalent of trying to learn a new language (Yoga) and trying to be fluent (proficient) PLUS adapting to regional accents (hormonal changes) simultaneously within a 7-9 month time scale!! The expectations are totally unrealistic but if you have practiced Yoga or Pilates or even Hi-Impact exercise and are genuinely well practiced at it before your pregnancy, there’s no reason to not continue and blossom throughout the pregnancy . If you’ve not exercised regularly (competently at least 2-3 times a week) before the pregnancy then you need to be realistic; how will you be able to identify which aches of muscles, nerves, ligaments and sinews are correct and intended as part of the exercise and which are dangerous or detrimental?
The fitness industry advise that pregnant women only attend specific Pre & Post Natal, 1-2-1 or groups classes of less than 5-8 students for their own safety. On a positive, good exercise programs not only helps with blood circulation, reducing DVT and boosting energy levels, it assists and speeds up the physical recovery and cell rejuvenation and overall healing after the birth. For those who are pregnant an additional Physical Questionnaire and Insurance Disclaimer will be emailed to you – do ask for that before attending – and your GP, Mid Wife or medical professionals permission is expected and is your responsibility to seek these before joining any of my classes. If attending a Pilates or Yoga class when pregnant you will need to bring additional pillows and / or bolsters for support or a rolled up rug / blanket – the more you bring the more support you will benefit from and this is especially crucial from the second trimester onwards.
- Do you have women only / men only / disabled only sessions?
As a teacher and educator with over 16 years experience I pride myself on being able to teach all manner of students with all types of needs simultaneously and am a firm believer in an “open door policy”. However, if you’d be more comfortable with single gendered or specialist sessions, I’d recommend starting your own private group at home or at work at a time and place of your choosing for about £3.58 p/p p/hour. This way you can select the participants you want for your group without infringing upon EU Equal Opportunities & Discrimination legislation. For more details go to the Private & Workplace Tuition section of my site to see how easily, cheaply and quickly your own classes can be started.
- What conditions have you taught?
I’ve taught people how to deal with and strengthen themselves with the following issues;
*Muscular Dystrophy *Scholiosis *Kyphosis *Rheumatism *Cancer (pre and post operative & non operative patients) *Arthritis *Spinal Injuries; prolapsed discs / compression
*Joint injuries/damage *Hip & Knee Replacements *Metal Plating (back,ankles,feet,shoulders,hands) *Spinal narrowing *Fibromyalgia *Polycystic Ovary Syndrome
*Hamstring Damage *Sciatic Nerve *Motor Neuron Disease * Sight & Hearing Issues *Tendonitis *Cardio Thoracic Patients (pre & post operative)
*Asthmatics*Diabetics * Hypertension/High & Low Blood Pressure *Crones Disease *Lupus Sufferers *Graves Disease *Multiple Sclorsis
*Repetitive Strain Injury *Insomnia *Depression *Obesity & Body Mass Issues *Pre & Post Natal *Anaemia / Sickle Cell Anaemia
It is always advised to seek the permission of your GP, Physio, midwife or any other medical consultant/ practitioner you’re working with before joining any fitness classes. Please feel free to pass them my details if they’d like to contact me in person.
- What are the age limits for your classes?
For fitness classes there is no lower or upper age limit set by legislation though I’d always recommend seeking the advice of your GP or consultant when starting exercise programs. My specialist training for Elderly clients (YMCA) means that I can adapt exercises for their specific needs and my regular Criminal Records Bureau checks (CRB) means I have the additional approval to work with under 16’s & Special Needs clients. Children can do any of my classes for their well being or medical conditions though I do limit the use of heavy weights / resistance due to the maliable quality of their bone density. I would expect to have partental consent on all booking forms and when paying for anyone under the age of 16 to ensure that the parents approve of the work being done, though this is not currently required by law.
I am fully and regularly CRB checked (Criminal Records Buereau) so am fully approved to work with children of all ages, special needs adults and all learning groups. I have no problem being CRB checked for your own institution should you require it.
- Should I exercise if I’m tired or unwell?
No reputable exercise instructor will EVER advise working out when your fatuigued or unwell. If you think about how dangerous it is to drive or work large machinery when you’re unwell or tired, as it compromises reflexes and concentration which will cause accidents, the same is true of exercise. Though this seems to be common sense many people turn up to classes when hugely fatigued or ill and create more problems for themselves and the instructors teaching them. You get no credit for simply turning up, it’s the quality of the work you do that should be important to you.
Having said this, people who exercise and work hard / intensely 2-3 times a week are usually able to be just as focused and determined when they’re tired or unwell; I myself, have continued with a full day of classes when I’d severed my right hamstrings and dislocated my right hip (2006) so working out or teaching when injured or unwell is not an issue for me because I have a strong will and am extra vigilant about working “to my edge” . Exercising does detoxifies the body and is recommended when suffering with a hangover or a cold but only you can judge whether you have the temperament, stamina and determination of a semi-athlete to work effectively or whether skipping a session to rest and recover properly, would be better for you.
- How late can I arrive at your classes?
You will not be admitted if you are late to any of my classes. You cannot afford to miss the beginning of any session as all vital for your own health & safety because;
- vital instructions and safety measures are reinforced within the first 5 mins of a class
- a proper warm up for all classes is a Health & Safety requirement
- in fairness to the other participants who will be disturbed, will have my attention diverted or would be asked to move to make room for later comers.
It always amazes me how many people thank me when I cover classes at gyms and studios for not allowing latecomers (usually persistent latecomers) and mobiles to interrupt the practice. It’s a shame that latecomers and the instructors who allow such bad practice don’t realise how distruptive and unfair their actions are to everyone other paying client in the group. So, in all of my classes later comers are not permitted as is the practice in all reputable UK Fitness Network gyms, health clubs and studios who allow no late admittance for classes.
The exceptions to this are those who I’ve worked with on a regular basis or who are advanced enough to know exactly how to warm themselves up, without needing my coaching. In these cases if they are late, they will be allowed to join because the health & safety element can be fulfilled, however my regulars are never late because they have a very disciplined and hard working ethic so it’s never been an issue
- When to call if I need information not already listed here?
Hours to phone are 10am – 21.30pm BST for all enquiries or booking classes on 020 8523 5145 . Calls will not be responded to outside these hours as I am often phoned at 3am or 4am by new callers who I then refrain from working with. Email is always preferred as I can answer it when I’m able (usually unsociable hours) and send you any attachments and we both have a record of what was asked and answered for future reference.
- Do I need any supplements? if so what do I specifically need?
The answer is YES because the RDA’s set by the EU are based on the 70 year old requirement of the Second World War when life expectancy was considerably lower. I would only recommend 100% potency products by internationally renowned USANA as they are guaranteed for quality, purity and are the No1 products in the world class athletes including Serene Williams, The Women’s Tennis Association, Karina Bryant (2012 Olympic Judo Bronze Medalist use. Karina told me that she who was using USANA secretly whilst with part of the Team GB 2012 as they were supplied with another inferior products which she never used. Please click here for my FREE Real Health Assessment It gives yourself and your families a more accurate assessment of what your strengths and weaknesses are nutritionally and what would be recommended to rectify any deficiencies. Don’t be put off by the long list of recommendation at the end it’s only the top 1-2 that are the crucial ones, the rest are things to consider.