Training

Personal Training

One-to-one

Personal > One-to-one There are many reasons people choose to hire a personal trainer. Whether you are recovering from an injury, trying to lose or gain weight, regaining your pre pregnancy weight or simply wanting to feel fitter, stronger and more in control of your life. With the hectic lifestyle in Shanghai, it’s very easy for it to take a toll on your health and waist line. With the crazy work schedule, business travels, late dinners/drinks and for new Expats the change of diet can be frustrating to get or remain in shape. Hiring a qualified trainer who can help you set realistic goals and achieve them is the first step. Sera has been training Expat clients in Asia for over eight years; from coaching/training 5 year old children to 70 year olds to tri athletes.

She will tailor you a personal programme that will guarantee results and you’ll have fun all at the same time.  Sera mixes her programmes with rebounding, strength training, Muay Thai boxing, and TRX training – variety is the key so there’s never the same programme.  Just when you think it’s getting easier, she will notch it up session by session giving your muscles the shock they need.

Partner Training

Personal > PartnerFeeling lonely working out on your own? Need a friend/partner to compete with or motivate you? Or simply spend extra time with your loved one whilst sharing a common goal to get in shape. Lots of couples and friends enjoy working out together, it can be an extra way to push yourself and enjoy seeing your friend/partner sweat it out too.  Why not give it a try and see how satisfying it is to see each other change shape and lose weight.

 

 

Back/Shoulder/Neck Training

Personal > BackWhether you are recovering from  lower back, shoulder, knee, hip or neck injury knowing how to exercise and recover can be painful and frustrating if you have little knowledge or experience. Knowing what exercises to do safely without risk of further injuries is vital along your road to recovery.

Over the years, Sera has trained a number of clients recovering from knee operations, spinal diseases such as Scheuermann’s Disease, Achilles tendinitis, post hip operations, herniated discs as well as experience with her own neck injury. One to one training will gently take you step by step on the road to re gaining strength, confidence and recovery again. 

TRX Training

Personal > TRXThe TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. Developed by the US Navy Seals, this is an intense, innovative functional work out that anyone, anywhere can do. You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.

  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or park)

By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality without the cost and space that machines require.

Pre/Post Partum Pregnancy Training

Personal > prepostFor most women, some sort of exercise is an important part of their daily lives, but what happens once you are pregnant? Do you just sit still and wait for the baby to be born? Or do you keep exercising at the extreme level you may have trained at before the pregnancy?

Research has found no negative effects on the unborn through exercising, so your worry is over. In fact, exercising for 30 minutes at least 3 times a week, if not all days, has many positive effects like:

  • better posture especially during the third trimester and less back pain
  • strengthening of the muscles needed for labour
  • make you feel good about yourself and your appearance, therefore improving your mood
  • improves your energy level especially at the beginning of the pregnancy when you tend to feel tired and exhausted
  • avoids excessive weight gain
  • relieves some discomforts and complications like leg cramps, constipation or gestational diabetes
  • keeps your fitness level up
  • helps you sleep better

Group Class

Circuit Training

Group > circuit trainingThis fast pace class will take you through a series of circuit style exercises combining short bursts of intense aerobic exercises with weights and resistance training. Guaranteed to get the heart rate racing and calories burning!

Exercises can be modified for the individual so you can still push yourself to your max without over straining. This is an excellent way to improve fitness, burn fat, improve muscle strength and stamina. Little time to spend on training? This class is the perfect answer for those pushed for time or are looking for something more fun and challenging than just typical gym style training.

Pre Natal Classes

Pre-Natal Fitness Class

Group > pre natal > fitnessKeeping yourself fit during pregnancy can help ease labour pain and give you a healthy baby. The fetus gets the same cardiac benefits from training as a normal adult: a lower heart rate and an improved nervous system in the heart. So when exercising you’re improving your baby’s health while improving your own.

Why not meet other pregnant ladies and friends and have fun working out together? You can share your pregnancies experiences and form friendships as you grow!

Pre-Natal Massage Class

Group > pre natal > massagePregnancy is a time of extra stress on the joints, including neck, shoulder, and lower back tension, no matter what the trimester. A pre-natal massage is an important part of the health regimen of any mother-to-be. This massage stimulates circulation and lymphatic drainage while soothing your tired, overburdened muscles.

Sometimes, poor dads can feel a bit left out during pregnancy and left feeling a bit hopeless wondering how they can help their partner with all her aches and pains. Well now it’s their turn! They will learn basic Thai Massage technique and build confidence knowing how to massage their partners safely. Mummies – you can just relax and be pampered!

This is a 5 week course (5 hours) during each session you’ll learn how to massage your partner safely and accurately step by step.

Please note: The pre and postnatal massage classes are not massage qualifications. These are classes to teach dads basic massage techniques to massage safely and correctly to encourage involvement during and after pregnancy. If you are interested in becoming a certified Massage Therapist you can contact the Institute of Applied Holistic Health Science for their upcoming Thai Massage Courses in Shanghai.

www.holisticsciences.org

Post Natal Classes

Post-Natal Fitness Class

Group > post natal > fitnessPregnancy and Labour can take a toll on a woman’s body, not including all the hormones and the stress of being a new mum. Post Natal training will improve your posture, build confidence and strength. Exercising with your baby is also a great way to strengthen that mother-baby bond.

So mums, bring your babies along to this class! I’ll teach you exercises you can do with your baby to help you tone and get your body back in shape. These simple exercises are so easy you’ll be able to do them at home

Post-Natal Massage Class

Group > post natal > massageAfter birth, a post natal Thai massage combined with Thai herbs and compresses, is a traditional method believed to help the new mums regain their shape quickly, detox the body and rejuvenate the new mum. Using traditional herbs is also believed to help stimulate breast milk.

So dads, the hard work isn’t over yet! Mums need lots of pampering after all that hard work. Using Thai Traditional Massage Technique, Thai Herbs and Compresses you can learn how to take care of mum after birth so she can rejuvenate, re energise ready for your little bundle of joy.

This is also a 5 week course (5 hours) during each session you’ll learn how to massage your partner safely and accurately step by step as well as get the hand of using a Thai Herbal Compress.

Please note: The pre and postnatal massage classes are not massage qualifications. These are classes to teach dads basic massage techniques to massage safely and correctly to encourage involvement during and after pregnancy. If you are interested in becoming a certified Massage Therapist you can contact the Institute of Applied Holistic Health Science for their upcoming Thai Massage Courses in Shanghai.

www.holisticsciences.org

Q&A concerning Exercising during Pregnancy

Are there any signs when I shouldn’t exercise during my pregnancy?

In case you have any of the following conditions you should not exercise during pregnancy and talk to your doctor:

  • heart disease
  • restrictive lung disease
  • incompetent cervix
  • multiple pregnancy
  • persistent vaginal bleeding
  • placenta previa
  • premature labour
  • ruptured membranes
  • pre-eclampsia

Can I still do my usual weight training routine?

Women who were active prior to pregnancy can continue with most of the exercises they are used to. I will help you to modify exercises to keep you and your unborn baby safe, for example exchanging weights with resistance bands.

Can I still go running when I am pregnant?

If you were jogging/running regularly before pregnancy then you can continue if you feel comfortable. Usually, it is recommended to do walking as a safer and controlled exercise, suitable for all fitness levels.

How often a week should I train?

For women who haven’t been active before they got pregnant it is recommended to train 2-3 times a week. Even then they can benefit from all the advantages pregnancy exercises have.
Women who were sporty before they got pregnant can train 3-5 times a week. Cardio, strength and flexibility training should all be a part of the pregnancy training.

What should I be wearing when exercising?

During the hotter seasons make sure you wear lose-fitting clothes to allow evaporation from the skin as the heat and humidity can cause you to over heat quickly and harming yourself and your fetus. Also it is recommended that you wear a very supportive bra.

Am I going to harm the fetus when exercising?

No, research has found no negative effect on the fetus when exercising. Actually, the fetus can get cardiac benefits from your exercises as well.

When can I start exercising again after giving birth?

Generally, after 4-6 weeks you can gradually begin a post-pregnancy program to assist your recovery and restore your bone and muscle balance. However, this depends on how difficult your birth was, the fitness level before getting pregnant and also if you have had children before. I will tailor a programme to slowly introduce exercising back into your life, for example just a few stretches while the baby is napping. In case of a C-section you may need to wait up to 3 months to get started again, however, you can discuss this with your doctor.

Can I exercise when I am breastfeeding?

Yes, you can exercise when you are breastfeeding. However, it is not recommended to exercise to lose weight during the time you are still breastfeeding, as a too quick loss of weight can result in an accumulation of toxins in the milk. Exercises should rather focus on assisting your recovery after pregnancy as well as to promote mental well-being.