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Use your body weight and maintain your strength to keep your muscle definition. We don’t necessarily have to lift or push heavy weight to gain definition , consistency is your best defence. Exercising daily , and combining your workouts will give you overall muscle mass. Be the change you want to become PILATES, HIIT , PERSONAL TRAINING 
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After your daily walk follow through with some stretching, 1. Hamstring stretch, with Pilates circle or a band you can also use a towel. 2. Sciatica stretch, Hug your right knee into your chest then bring it across your body keeping your shoulders and opposite hip on the floor. Hold stretches for 30sec do each side. If you are wanting more information on more stretches or information on anything else please call Jo today 0488917098   Enjoy your Christmas Day with family and friends From mine to yours HAVE A BLESSED CHRISTMAS TODAY AND NEW YEAR TOO Live Laugh Love  Get to the beach these holidays, soak up the sun for vitamin D and breathe the fresh ocean air. Or take a walk through the bush up a mountain and breathe the fresh air. It’s important to do this once a week for your health. Getting outside renews your spirit , allows you to breathe the air in your lungs for vitality and fresh oxygen. Move breathe and be .  Our timetable for the NEW YEAR will be extensive and starts from the 8th Jan 2018 We can’t wait, buy your packs now and save! These deals are available till the 8th of Jan For 10 Class Packs and Personal Training put the code CHRISTMAS into your purchase at checkout. For all others but now and save $85 for one month just got better with an extra week! Five weeks for $85 only buy now and save! Buy as many packs as you like !!! One week of Classes
A$25.00
Purchase your first week of classes....
$25 great for a trial your first week. Includes all Classes! Hiit is half an hour is high intensity interval training Pilates is one hour and is mat One month of Classes Unlimited/ 4wks...
A$85.00
UNLIMITED CLASSES PILATES, HIIT and YOGA INCLUDED All Classes are available to you HIIT CLASSES ARE HALF HR PILATES ARE ONE HR All Classes every class within the month as many as you want to do Looking forward to seeing you soon SINGLE CLASS
A$20.00
This one class, single access can be put towards a pack if you choose to continue at Pilates 101
YOGA CLASSES BUY ONE OR MORE
A$10.00
YOGA ; Hatha Flow We flow through the movements all levels can attend as we can break down a movement and or progress also. 6 MONTHS UNLIMITED CLASSES FOR 24WKS
A$510.00
A$450.00
Unlimited Classes for 24 weeks All classes Pilates hiit and yoga included in this pack No stalling unless sick or two weeks notice for holidays personal training KICK START PACKS !7WEEK, 12 WEEK PACK OR 6MTHS...
A$270.00 - A$750.00
LIMITED TIME ONLY AND FIRST 10 PACKS !
YOUR KICK START PACKAGE, NO FRILLS, RUNS FOR 7 WEEKS. INCLUDES... 1 FREE HALF HOUR PERSONAL TRAINING SESSION. 1 HALF HOUR PERSONAL TRAINING SESSION EVERY WEEK FOR 6 WEEKS. UNLIMITED CLASSES Your choice of a Complete Pilates package / one of Upper Coomera or Coombabah. Complete Massage / One of Upper Coomera or Coombabah. Complete PT at Coombabah / One of Upper Coomera or Coombabah. TOTAL PRICE$270.00 PAID UP FRONT ELITE... GUARANTEED RESULTS BUY UP FRONT NOW ONE YEAR NO LOCK IN CONTRACT
A$120.00 - A$3,500.00
ELITE PACKAGES CONTAIN, PRICE SLASH BUY BEFORE THE NEW YEAR AND SAVE. BUY A YEARS TRAINING OR ONE WEEK.
3 Personal Training Sessions per week! Programming and Food Guide. Continued monitoring of progress and goals re-established. Pilates and Massage. All Classes. Please choose your time @ 1hr $210 per week @45min $135 per week @30min $120 per week WEEKLY AUTOMATIC PAYMENTS STOP WHEN YOU LIKE TWO WEEKS NOTICE. ON ANNUAL PACKAGE, 50% MONEY BACK, UP TO 6MTHS INTO YEAR. $3,500.00 e - FOOD GUIDE SALE IS FREE CONFERENCE CALLING INCLUDED
A$0.00
FREE FOR THE NEXT TWO WEEKS FOOD GUIDE You will DOWNLOAD THE Food Guide which is just a few pages long. Giving you the best start to your Health, Information on what food does and how it works in the body. How much is best and what you need to eat to provide a balance to your body. The Food Guide IS DOWNLOADED if you have any problems please let me know and if you need extra help too. Pilates 101 is not Claiming to be a Nutritionist, this is not a plan, it is a guide only. SHOES are designed for specifically what you are doing . They help support our feet, ankles, knees, hips , shoulders and even our head neck and shoulders. Changing your workout shoes every 4-6mths will give your body continued support. Shoes wear out from the inside, you may have plenty of tread left but they will be weakened around the forefoot and heel. Remember, walking shoes for walking, running shoes for running, cross trainers for the gym and you can use cross trainers for walking too  If you have any questions about our blog today then please call Jo. Or purchase your pack today and save. Limited time only get $10 off class 10 packs and Personal Training Packs with the code CHRISTMAS Or buy as many packs as you like of our SPECIAL ONE MONTH $85 Receive an extra week! 5 wks for $85! See the Buy now button below...  MOVEMENT IS KEY...Did you know we have a 15-20 minute rule here at Pilates 101! If you have a desk job and sit for long amounts of time it’s simple to add this rule into your work routine. Get up and walk round your desk every 15-20mins. Do not sit any longer than this before you move. You can sit back down but get your move on every 15-20minutes. If you enjoyed this piece of information and want to know more then come in for a visit or click the link below for a programme to keep you active these holidays. The programme works for anyone keeping you balanced and in the know for simple lifestyle changes you can make  http://www.pilates101.com.au/store/p29/HOLIDAY_GUIDE_TO_LOWER_BACK_SCIATICA_DISCOMFORT.html
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January 2019
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