top of page

Pilates +

Tener músculos centrales fuertes promueve una mejor postura que, a su vez, puede prevenir o aliviar la tensión muscular que se acumula en nuestras rutinas diarias. Pilates se enfoca en la fuerza central que ayuda a mejorar la postura, disminuir el dolor de espalda, aumentar la fuerza, mejorar la movilidad y el movimiento. Cuando se combina con Yoga, el resultado es evidente con una mente y un cuerpo más equilibrados.

​Nuestros programas de Pilates+, combinan Pilates con Yoga, Respiración y Qigong.

 

Nuestro paquete incluye 6 sesiones de Pilates, 2 Sesiones de Yoga Aéreo, 2 Sesiones de Qigong y 2 Sesiones de Respiración Rejuvenecedora. (Algunas sesiones se realizan en tándem)

Young Man doing Physical Exercise

Duration: 1 month

Cost: 13,000 MXN

What is included:

  • Initial Preparation video call: 1 hour

  • Daily check in calls or messages: 5-10 mins

  • Final video call: 1 hour

  • Meal Plans

  • Exercise Recommendations

  • Guided Meditations

  • Emotional and Psychological Supports

 

Image by Anna Pelzer

Initial Preparation Call (Day 1): Set Achievable Goals and Mental Preparation

  • Goal Setting: Define realistic and achievable weight gain goals.

  • Positive Affirmations: Encourage positive self-talk to build confidence.

  • Visualizations: Imagine achieving goals to increase motivation.

  • Journaling: Reflect on current habits and readiness for change.

  • Prepare Meal plans

  • Prepare Exercise Programs

  • Identify patterns from the past

 

Week 1: Building a Foundation

Theory Behind:

Understanding Weight Gain

Introduction to the concept of caloric surplus

Importance of macronutrients: protein, carbohydrates, and fats

Overview of muscle-building exercises

 

What to Expect:

Increased appetite as your body adjusts to higher calorie intake

Initial water weight gain due to increased glycogen storage

 

+ Dietary & Exercise Recommendations

 

Week 2-3: Increasing Intensity

Theory Behind:

Progressive Overload

Understanding the principle of progressive overload for muscle growth

Importance of challenging your muscles with increasing resistance

 

What to Expect:

Noticeable strength gains as you increase the intensity of your workouts

Gradual increase in muscle definition and size

 

+ Dietary & Exercise Recommendations

 

Week 4: Refining and Reflecting

Theory Behind:

Rest and Recovery

Understanding the importance of rest and recovery for muscle growth

Overview of active recovery techniques

 

What to Expect:

Increased energy levels and overall well-being due to adequate rest and recovery

Continued progress in muscle strength and size

 

+ Dietary & Exercise Recommendations

 

By following the dietary and exercise recommendations provided, you have taken significant steps towards increasing your body mass and achieving your weight gain goals. Remember to continue prioritizing balanced nutrition, regular exercise, and adequate rest and recovery for long-term success. Keep up the great work, and stay committed to your health and fitness journey!

 

Would you like more detailed information on any specific aspect of the program?

bottom of page