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Functional Pilates Exercise Coaching

This program will focus on your individual needs, take into account any injuries or weaknesses, and establish your personal goals.

Age-related muscle loss, called sarcopenia, is a natural part of the aging process. From the age of 30 onwards, we start to lose muscle mass. This continues at the rate of 3-5% per decade and accelerates after the age of 70. Muscle loss can lead to fall-related injuries, impaired metabolism, and reduced quality of life. However, just because you lose muscle mass, this does not mean it is gone forever. It is never too late to rebuild and then maintain muscle, and also prevent premature aging.

Functional exercises based on Pilates principles will help you to build strength, core endurance, flexibility, balance, and improve posture. We will use equipment that you have at home and also some pilates equipment to improve your strength, and your health.

Program Description:

Initial Session:

Our first initial session (60 or 30 minutes), will include a thorough examination of your physical activity patterns, and lifestyle habits. We will discuss your short and long term goals. Moreover, to make a “start up” a plan. You will also get couple of exercises to begin with at our first meeting.


Measuring physical activity levels can be convenient to reveal useful information about you to yourself, and to me as your coach. It can help to clarify what exercises to add into your exercise prescription to reach your specific goals.

Measurement options:

First option: Writing an activity diary is a great way to measure your activities. It is used to track all of the physical activity that you do in a week. This can include everyday things like walking, running, swimming or going to the gym. You can also use your diary to log day-to-day activity such as walking to the shop instead of driving or taking the stairs instead of the elevator. This will help build awareness about strengths and weaknesses within your current physical habits.

Second option: Physical abilities — endurance, strength (Borg RPE scale to estimate perceived physical exertion), balance (single leg stand, and time), flexibility as well measuring your waist, and Body Mass Index (BMI). BMI uses weight and height to estimate body fat.

Third option: You can also choose to take photos of your body, as well as measure different body parts of your waist, upper arm, thigh, and hips.

Lastly, your overall fitness does not need to be measured other than your experience of a state of harmony of your body, mind and spirit, but can also be measure in other different ways.

All these measurements are voluntary. If measurements are done, it can be recorded for baseline data at this consultation, and can be used as basis of your personalized exercise program.

Follow Up:

To continue the journey of improving your health, Monica will continue to provide you with different exercises to target your muscles in different ways. You will also have the opportunity to discuss the action steps based on your diary, and wishes to progress your exercise plan after each follow up session. To get into a routine and develop noticeable results, it’s recommended to meet up for a coaching session (60 or 30 minutes) every week in the beginning. To achieve the best results, you will be recommended to implement some of the exercises between the sessions. This habit can help you to progress, and come forward towards a healthier lifestyle sooner.

Finally, keeping your personal goals in mind while operating exercises!

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it”. Plato