• Cardio Kickboxing and Cross Training

    Our Cardio Kickboxing & Cross training classes are a functional fusion of boxing, martial arts, fast-paced aerobics and much, much more done rhythmically to the latest up beat music. Our classes are a non-contact workout. All punches and kicks are thrown into the air or onto pads.

    Through the years we have uniquely integrated Dumbbell training, Resistance training, Cardio circuits, Cardio resistance circuits, Cardio extreme, Skipping medleys, Step training, Kettle bell training, Pilates and much, much more...

     

     

    We have also incorporated numerous types of equipment such as Weights, Steps, Kettle bells, Air ropes, Resistance bars, Ab wheels, Medicine balls, Pilates balls, Pilates rings, etc. We additionally include contact sparring with focus pads from time to time to improve on technique. We do instil the correct punching and kicking method, this along with strength, endurance and improved reflexes will come in handy for self-defence.

     

    Our Cardio Kickboxing & Cross training classes are a high-energy workout that can burn between 700 and 1000 calories a class. Classes also incorporate a warm-up, cool-down and both dynamic and static stretching. This high-energy workout challenges the beginner and elite athlete alike.

    We focus on helping you lose weight, improve cardiorespiratory fitness, build stamina, strength, endurance, coordination and flexibility as you tone up and form lean muscle with this fun and challenging workout.

     

    Cardio kickboxing is also an effective way to relieve stress and frustration. You can expect a full-body workout that engages every muscle group in your body, with a strong focus on your core. Our class will leave you drenched in sweat and energized.  Each class is made up of 12 to 15 participants and last up to 55 minutes.

     

    On join up, you will receive an assessment which includes: body fat percentage, ideal body mass, your blood pressure & resting heart rate.

    We do continue to monitor your weight and body fat % every three months. We have men and woman in our classes and we've seen brilliant results

    in both.

  • Yogalates

    Our Yogalates is an exercise technique that combines the benefits of strength training from Pilates and flexibility from Yoga, all in one session which lasts up to 60 minutes. It can be combined with your daily fitness and fat loss routines. Our classes are held in our dedicated Yogalates studio where mat work and specialised equipment are used for resistance.

     

    Each class is made up of 4 to 8 participants, allowing for individual and personalised attention. This method suits all types of people regardless of age or fitness levels - from elite athletes to people with limited mobility, as well as pregnant women.

     

     

    Yogalates helps the body to develop harmoniously by stretching muscles, toning the body, improving posture and increasing the overall flexibility of joints. It focuses on strengthening the abdominal area, buttocks and lower back. It improves breathing, therefore increasing the stimulation of blood circulation and energy levels. With better oxygenation of the blood, the release of endorphins facilitates the elimination of stress and problems related to it.

     

     Yogalates also speeds up the metabolism, so combined with good nutrition; this type of exercise can be used effectively for weight loss.

  • Spinning Classes

    Our Spinning classes are an excellent workout to strengthen your heart and lungs, lose weight and tone your legs. Classes consist of 12 participants perched atop stationary bikes. During a Spinning class, our instructor will take you on a ride of your life that includes sprints, hill climbs, seated runs, standing runs, jumps and other fun exercises like intervals and circuits.

     

    Classes are 50 minutes long and are set to music. There are no complicated dance moves to follow and since you control your bikes tension, you can stay within a comfortable exercise zone for your fitness level while still feeling like you're keeping up with the class. Everyone finishes together and everyone gets a great workout. Our Spinning scorches about 800 to 1000 calories per class. All that pedalling is also great for toning as it strengthens your core, glutes, thighs and calves.

     

    A spinning workout is a low impact exercise. This means that it won't put pressure on your knees and joints.

  • Pre Natal and Post Natal Exercise

    There are many benefits to being active during pregnancy. You may not feel great every day of your pregnancy, but exercise should make you feel better overall and may help prepare you for labor and childbirth. We will guide you safely through your pregnancy from day one right up until the birth of your wonderful little bundle. All our exercises are safe and are developed specifically for a healthy pregnancy and post natal recovery.  Exercise during pregnancy has also been proven to have enormous benefits for your developing baby.

     

     

    Other benefits of exercise during pregnancy:

     

    - Reduces backaches, constipation, bloating, swelling and morning sickness.

    - Increases energy levels

    - Helps with adjustment of posture

    - Assists with muscle tone, strength, and endurance

    - Improves sleep patterns

    - Improves your ability to cope with the pain of labor

    - Reduces stress and anxiety

    - Promotes a quicker recovery from birth

    - Fewer complications in pregnancy

    - Shorter labor time & increased self esteem

     

    There are also multiple benefits of doing postnatal exercises as your body copes to get back to normalcy. Our postnatal exercise programme ideally helps in the following ways:

     

    - Strengthens pelvic floor muscles to reduce risk of stress incontinence

    - Strengthens abdominal muscles and increases core stability to support the spine

    - Weight loss

    - Improves technique in daily tasks, essential for back care

    - Corrects or regains good posture

    - Increases muscle tone, strength, endurance and flexibility

    - Increases energy and stamina

    - Enhances self confidence

    - Promotes positive mood changes. (Exercise-induced endorphins Reduces postnatal depression with a healthy mind.)

  • Circuit Classes

    Promotes muscle tone and strength: Our Circuit training is an excellent way to improve mobility, strength and stamina. Our circuit classes involve a variety of exercise stations using different pieces of equipment. Each exercise is performed for a set time before moving on to the next exercise. The strength exercises within each circuit are separated by cardio stations. Its fun, varied, effective, can be tailored for any age and level of fitness, and most of all is designed to help you get into great shape.

  • Personal Training

    This is exercise prescription and instruction, working with your individual needs, whatever those may be... You will look better and feel better and achieve your goals faster and more efficiently. Your personal trainer will tailor every fitness workout customized to your unique body and your individual health fitness goals. Each of our personal training workouts optimizes your time for maximum results.  We set goals and provide feedback with assessments once a month. Eating plans and weight loss management included. Boxing is often incorporated as a fitness tool.

  • NUTRITION - DIETETICS

    Our Dietitian offers personalised diet & lifestyle advice which is tailored to your individual health needs and goals. This includes carefully chosen dietary recommendations, practical meal suggestions and recipes as well as tips on how to incorporate the changes into your lifestyle. As part of the consultation process, our dietician will go through your medical history and assess your current health status.

     

    Your personal health symptoms, needs and goals will be discussed and a personalised nutrition plan will be devised for you on this basis. Our Dietetics services are suitable for everyone, young and old, for those who would like to alleviate specific symptoms, as well as those who would just like to improve their overall health and wellbeing. In a nutshell, our dietitian will help you to identify the foods that make you look and feel your best.

     

    Dietitian services:

     

    Assistance with:

    • Healthy eating for adults and children

    • Weight loss

    • Diabetes

    • High cholesterol

    • High blood pressure

    • Chronic conditions: heart disease, cholesterol, kidney failure, IBS, Gout etc

    • Allergies

    • Sports nutrition

    • Any other dietary related problems

    • Vitality nutrition consultation

     

    Our Dietitian is a registered practitioner so, the consultation amount can be claimed back from your medical aid.

     

  • Kids Play Corner

    Guilt free exercise: Bring your children with... Safe, educational kids play room... Let them play and learn while you have fun, lose weight and get in shape... Our caregiver loves children and has lots of experience. She is fluent in both English and Afrikaans. Our caregiver will encourage stimulating play with toys that will be replaced every four weeks to prevent boredom. All ages are welcome... Come check it out!

donna@donnasfitness.co.za / +27(0)72 243 8470