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- 130€
5 class pass- 70€
single class-17€
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
This is a Full Body Workout (combination of strength, power and cardio). Different class formats will be used like AMRAP (as many rounds as possible), EMOM (every minute on the minute)….and others. Don’t be scared if you don’t know what these terms are, we will explain everything and it will be fun !
Yes, please sign up here
25 euros per class. You can pay cash on the day or use the following account to deposit:
María Citlalli Saavedra Martínez
AT91 1200 0502 1213 2537
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 . Send us a message if you are not sure if this class is for you. we will personally get back to you to talk about your particular case and advise you accordingly.
Not at all. The class is set up for anyone to participate in, whether a total novice or an experienced lifter. We will meet you where YOU are.
You won’t get bulky BUT you will get STRONG
Lifting weights does a lot of things for women, but not among them is “bulk up.” If there’s one fitness myth that just won’t die, it’s this one: Lifting weights makes women bulky. Full stop! Women will not “bulk up” if they lift weights — even heavy ones! Here are three reasons to stop believing that strength training makes women bulky, plus several reasons to add weightlifting to your workout routine.
It’s actually insanely hard to build muscle
This is good news for some, bad news for others — it’s great news for women who are afraid of packing on too much muscle. Building muscle is a slow and long process that requires years of consistency, dedication and effort.
Women don’t have enough testosterone to get bulky
In general, women don’t produce as much testosterone as men. Testosterone production is a huge factor in your capacity for muscle growth, so this should automatically tell you that you won’t turn into Hulk overnight.
Many women don’t eat enough to build big muscles
To build muscle, you must eat more calories than you burn. You can’t grow new tissue out of nothing, so don’t expect muscle growth if you’re eating in a calorie deficit or even at maintenance. Many women don’t eat enough calories or enough protein to support significant muscle growth. In summary: Packing on a lot of muscle takes more calories, more protein and more testosterone than you might think.
Women who lift weights won’t get bulky. They’ll get strong, healthy, and probably more confident.
The pelvic floor muscles don’t work in isolation, they’re part of a team within the “deep core” and are DIRECTLY affected by weak core, glutes, hips, inner thighs, and posture- which is affected by loss of strength too! So guess what? Rehabbing and maintaining your pelvic floor function goes WAY beyond kegels and needs to include a total body focus and that is exactly what a full body progressive strength program does like this one. We need total body strength to support our pelvic floor and this course targets full body strength therefore also targeting pelvic floor health.
Yes – with clearance from your doctor. While we are not treating your osteoporosis, we are providing research-based tools that have been shown to improve bone mineral density.
It’s because our osteoblasts, the cells that build bone, have receptors for estrogen, so when our estrogen levels start to naturally decrease during menopause, the osteoblasts aren’t getting as much impetus to build more bone.
Thankfully, we know a proven method to build bone:
Lifting heavy weights, and impact training.