All of her programs contain 5 components that work together to create a system that will give you the best result for your efforts. These are:
A. GOAL SETTING
Goal setting is important because it is the foundation of your fitness program. People who set attainable fitness goals are more successful. If you are trying to be flexible, lose weight, build strength or excel at a sport, you will need specific goals. When you don't have a specific goal, it is difficult to keep exercising and to track progress to see how far you have come.
B. FITNESS ASSESSMENT
A Fitness Assessment is a great
C. NUTRITION, SUPPLEMENTATION, and HYDRATION COUNSELING
Believe it or not, 70-80% of your ability to obtain your fitness goals will come from your nutrition. What does that mean? Well, you can work out long and hard on a well-designed fitness program and still not reach your fitness goals because caloric and nutrient demands are not correctly met based on your goals. When you combine a solid exercise program with a sound nutrition and supplementation component, you have a recipe for success!
D. INDIVIDUALIZED PROGRAM DESIGN
By assessing your goals, current physical condition, range of motion, strengths, weaknesses, and eating habits, Lalah will design a fitness program specifically for you. A proper cardiovascular, resistance, flexibility, and core training program will give you a safe and effective workout that will maximize your result in the least amount of time!
E. EDUCATION and PROFESSIONAL ASSISTANCE
Let Lalah offer a practical means of tying all the components together to attain and maintain results. She will provide the expertise, guidance, and motivation you need to ensure the enhancement of your health and fitness goals. Increase your success factor by having all the tools to start and maintain an effective fitness program.
PROGRAMS OFFERED
I. ASHTANGA VINYASA YOGA
"If we practice the science of yoga, which is useful to the entire human community and which yields happiness both here and hereafter - if we practice it without fail, we will then attain physical, mental, and spiritual happiness, and our minds will flood towards the Self."
-Sri K. Pattabhi Jois
Ashtanga Vinyasa Yoga is an ancient system of yoga popularized by Sri K. Pattabhi Jois in Mysore, India. It involves synchronizing the breath with a
With each action and every practice of Ashtanga Yoga, we leave a fingerprint in the universe. Together, all the yogis in the world create an energetic pattern through their practice. Grab onto this gigantic energy field, and through your own Ashtanga Yoga practice let yourself live breath for breath, Vinyasa for Vinyasa. Your mat becomes the bus stop and you climb into the Ashtanga Yoga bus. Your journey takes you directly into a state of physical, mental and spiritual well-being.
II. CARDIOVASCULAR and STRENGTH TRAINING
"Failure to exercise a minimum of 3 times per week for at least 30 minutes in duration each time is the equivalent of smoking one pack of cigarettes each day. What this means is that exercise is no longer just good for you, it is bad for you if you don't workout."
-The Surgeon General's Report. July 1996
Cardiovascular training is any exercise that elevates your heart rate to a range between 60 to 85 percent of your maximum rate (fastest your heart could possibly beat). When you're in this heart rate range, you're training in an "cardiovascular" or "aerobic" state. Cardio training has numerous health benefits. In addition to burning calories and losing body fat, it strengthens your heart and lungs. Since heart disease is the leading cause of premature death for both men and women, cardiovascular fitness is important.
Strength training is a vital part of a balanced exercise routine. When you strength train,you're using your muscles to work against resistance. This strengthens and increases the amount of muscle mass in your body by making your muscles work harder than they're used to. The result is an increase in metabolism that helps you burn more calories.
III. LIFESTYLE and WEIGHT MANAGEMENT
"It is something many of us have known for a long time, but the public has yet to embrace the concept that diets just don't work."
-American Council on Exercise
A diet is a lifestyle, not an event. It has been proven several years ago that the true solution to sedentary lifestyles and growing weight problem requires not only sound nutrition and safe and effective physical activity but also appropriate lifestyle changes and psychological and emotional support.
Let Lalah help you get on board with the latest thinking in weight management and go beyond gimmicks and single-discipline solutions.
IV. SPECIAL POPULATION TRAINING
The concept of exercise in the past 10 years has moved into a new realm - that of looking at the effects of exercise on special populations.
Special population may be defined in exercise terms as a group with a special medical condition such as diabetes, hypertension, and asthma among others. Some may just need to improve their skill level such as older adults, children, and pregnant women. Whatever your condition is, expertise and supervision are required to improve and overcome your condition.
With your doctor's consent, let Lalah design an appropriate fitness program for you and guide you as you participate in a regular physical activity.
V. SPORT-SPECIFIC TRAINING
When it comes to sport training, functional training comes to mind. Function is, essentially, purpose. Functional training therefore is a "purposeful system of programs and exercises that develop a higher level of athletic preparation" (Boyle, 2004). It is not just about getting bigger or stronger but also about reducing injuries and improving performance.
Let Lalah help you improve your sport skills while reducing your chances of getting injured. Let aesthetics be the by-product of the performance-enhancement training program that she will give you.
VI. SPORTS PSYCHOLOGY
"Most sports require maximal efforts both physically and mentally and if you are able to develop both, best performances are more likely to be achieved."
-Rainier Martens. 1997
Strength must not only be of the body but also of the mind. Let Lalah offer you simple and practical techniques that you can use to raise your performance to a new level and enable you to consistently perform your best in your training and competition. Moreover, these techniques will also allow you to gain the greatest amount of satisfaction and joy possible from your involvement in sports.
