Frecuently Asqued Questions
Mama-baby outdoor class is a full-body workout that takes place outdoors in the fresh air in a group setting.
During the trainings you can expect a mix of short running or walking distances – depending on your recovery status.- and 2 to 3 work-out stations where we use various training equipments, such as elastic (thera) bands (provided by the trainer), benches, steps, walls and other.
The exercises are individually adapted to your needs whether you are pregnant or post-natal.
Your baby is always welcome at the trainings whether in the carrier and/or stroller. You will always receive exercise variations that are individually tailored for your stage and level.
You are, of course, also welcome to join by yourself.
No, you do not need to sign up for class.
When you come for the first time, your trainer will give you a general information sheet where you can provide your basic contact information. This document can also be filled online (click on this link).
If possible, arrive a few minutes early on your first training session so that your trainer can chat with you and get to know you.
Yes. Your first class is your trial lesson for 5$
After your trail lesson you can purchase a 10 or 5 class pass. The passes have 1 year validity and may be transferred to other people. It is a punch card that the trainer punches every time you come. Don’t worry if you lose it, your trainer will give you a new one. You also have the option to use myclubs / jo(link) or pay for a single class (15€).
10 class pass- 120 5 class pass-65 single class-15
Each person’s birth experience will be different and therefore their capacity to come back to sport after giving birth will be very individual.
In a general aspect it would be recommended to wait 6-8 weeks after a vaginal birth and 10-12 weeks after a belly birth (c-section). It is also important that you have gynaecological clearance for sports. This being said that does not mean there is nothing you can do for your recovery in weeks 0-6 . Check products I love for recommendation on courses I recommend during this time (0-6 weeks postnatal).
Just as the name suggests, the whole family is welcome to take part in the family workout. Dads, grandmas, grandpas, friends,… can all be included in your course card. Participation in the family training courses is free for children up to the age of 14.
Small children and older children are welcome to accompany you on a stroller or bike, for example or join KIDSFIT (click here for more info). The focus is to have a fun sporty outdoor experience. Family workouts usually take place on the weekends and holidays.
Depending on your situation, a personalised program may be the best option for you.
The trainers goes to you (indoors or outdoors ) and creates a personalised program for your needs.
Contact me for a free first meeting to see if we are a right fit for each other.
In summer
Comfortable sports clothing, sneakers, headgear (e.g. cap), sunglasses, sunscreen, water bottle.
In the transitional period and in winter
1st layer, the warming layer:
This means: underwear, ideally tight-fitting and made of functional material. Functional underwear has the property of absorbing moisture. This means that this clothing keeps you warm even when you’re sweaty and dries quickly.
Check out the active wear I recommend (click here).
2nd layer, the insulating layer: this layer’s job is to keep the body warm. It must allow sweat and moisture to pass through. Airy items of clothing made from materials such as fleece or synthetic fiber are ideal. This layer is not windproof or waterproof, as this would make it difficult for evaporation.
3rd layer, the wind and weather protection layer:
The top layer protects against the harsh weather especially wind, rain or snow. A softshell jacket (for example from mamalila) should be with you to create the outermost layer and protect you from cooling down and getting wet. ALL the jacket from mamalila can be used with the baby carrier. (Click here)
Footwear:
Gore-Tex membrane/Waterproof/
Headgear:
Multifunctional scarf (bandana) or hood
Drinking bottle (warm drink) in winter.
KidsFit is training with Citlalli for children from 2 years old. While the mothers train with Adriana, the older children train with Citlalli. They play movement games that promote: body awareness, spatial orientation, strengthening, stamina, well-being, creativity, task execution, action planning, social skills and above all FUN!
Trial lesson 5€ per child.
Drop in *10€ per child
Package of 5 classes : *50€
Package of 10 classes: *90€
*(Siblings pay 50% less)
You can contact Citlalli for more information