Services
Mama-baby Workout Outdoor Classes
These classes are conceived and designed for both the pre- and post- natal population.
The main focus is to stay active during and after pregnancy and to therefore alleviated and prevent pregnancy discomfort. On the same note helping the expecting mom have a better and faster birth experience as well as a smoother recovery.
The total-body workouts give you the sweaty endorphins you love, all while strengthening your core and improving your pelvic floor’s health.
My classes are beneficial for moms throughout ALL stages of motherhood from pregnancy to postpartum.
Training sessions focus on Core Function, Total Body Coordination, Hip Mobility & Glute Strength.
Emphasis on a strong core, pelvic floor & improved alignment.
All workouts are effective, fun & efficient!
Topics you can ask me about: Core rehabilitation, Diastasis Recti healing, Pelvic Floor health.
You can expect to get a feel good, full body workout while at the same time building community and enjoying the numerous benefits of being outdoors ALL year long.
It is a mom-friendly solution to staying active because you can come when you want, with or without your baby and there is no need sign up for class or to pay monthly subscriptions or fees.
Top benefits of staying active during pregnancy:
Exercising during pregnancy can offer numerous benefits for both the mother and the baby, under the guidance and approval of a healthcare professional. However, it’s crucial to note that each pregnancy is unique, and individual circumstances may vary. Always consult with a healthcare provider before starting or continuing any exercise routine during pregnancy. Here are some potential benefits of working out during pregnancy:
- Social Support and Connection: Joining prenatal exercise classes or groups can provide social support and connection with other expectant mothers, creating a sense of community during this significant life transition.
- Improved Cardiovascular Health: Regular exercise can enhance cardiovascular function, promoting better heart health and circulation. This is beneficial for both the mother and the developing baby.
- Controlled Weight Gain: Moderate, regular exercise can help manage weight gain during pregnancy, reducing the risk of excessive weight gain and related complications.
- Gestational Diabetes Prevention: Regular physical activity may help reduce the risk of gestational diabetes, a condition that can occur during pregnancy and affect both the mother and the baby.
- Enhanced Mood and Reduced Stress: Exercise has been shown to release endorphins, which can help improve mood and reduce stress and anxiety. This can be especially beneficial during the emotional and hormonal changes of pregnancy.
- Improved Posture and Body Awareness: Certain exercises, such as those focused on core strength and pelvic floor muscles, can contribute to better posture and increased body awareness. This can be helpful in managing the physical changes that occur during pregnancy.
- Better Sleep Quality: Regular physical activity can contribute to improved sleep quality. However, it’s essential to avoid vigorous exercise close to bedtime.
- Reduced Constipation and Swelling: Exercise can aid in maintaining regular bowel movements, reducing the likelihood of constipation. It may also help in preventing or managing swelling (edema) by improving circulation.
- Preparation for Labor and Delivery: Some exercises, particularly those that strengthen the pelvic floor muscles, may help prepare the body for labor and delivery. Additionally, improved overall fitness can enhance endurance during labor.
- Faster Recovery Postpartum: Women who remain active during pregnancy often experience quicker recovery after childbirth. Exercise can help maintain muscle tone and strength, contributing to a smoother recovery.
Benefits of Post-natal exercise:
Postnatal exercise, or exercise after childbirth, offers various benefits for women recovering from pregnancy and childbirth. It’s important to note that the type and intensity of exercise should be tailored to an individual’s health, taking into consideration factors such as the mode of delivery, overall health, and any complications. Here are some general benefits of postnatal exercise:
- Social benefits: Participating in postnatal exercise classes or groups can provide social support and a sense of community. Connecting with other new mothers can be beneficial for sharing experiences and tips.
- Improved mood: Exercise is known to release endorphins, which can help alleviate stress and improve mood. For new mothers, dealing with hormonal changes and the challenges of caring for a newborn, exercise can be a valuable tool for mental well-being.
- Increased energy levels: Despite the fatigue that often comes with caring for a newborn, regular physical activity can actually boost energy levels. It helps improve cardiovascular health, circulation, and overall stamina.
- Stress reduction: Parenthood can be stressful, and exercise is a natural stress reliever. It provides an opportunity to focus on oneself, take a break from the demands of parenting, and engage in a healthy, positive activity.
- Improved posture: Pregnancy can alter posture as the body adjusts to the growing baby. Postnatal exercises can help realign and strengthen the muscles that support good posture.
- Better sleep: While sleep is often disrupted with a newborn, regular exercise can contribute to better sleep quality. Establishing a consistent exercise routine may help regulate sleep patterns.
- Cardiovascular health: Engaging in cardiovascular exercises, such as walking, swimming, or low-impact aerobics, can help improve heart health and overall fitness.
Family Workout
Just as the name suggests, the whole family is welcome to take part in the family workout. Dads, grandmas, grandpas, friends, etc. can all be included in your course card. Participation in the family training 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 or join KidsFit. The focus is to have a fun sporty outdoor experience. Family workouts usually take place on the weekends and holidays. See the class schedule
Lifting for Life
There is something special and important I want to share with you
Did you know Life can be so much enjoyable, both now and later on, with high muscle and bone mass?
Weightlifting is a game-changer for your overall health: impacting blood sugar control, heart health, keeping osteoporosis at bay, boosting your brainpower, and giving your mental health a serious boost.
As we age, maintaining our physical capabilities becomes non-negotiable. That’s where sarcopenia—the scientific term for age-related muscle loss— becomes crucial.
We’ve all seen people in their 70s who move like they’re in their 50s and others hitting their 50s feeling like they’re twice their age. Trust me, maintaining muscle mass is the secret sauce.
And the great news is you can start any time! There’s no age where you stop gaining strength.
The thing is, strength gains take time. So the more we can build now, the better. We are literally taking care of our present and future selves. And THAT,my dears, is a GREAT thing to do.
You want to join a group of committed women looking into getting stronger together in a mindful and progressive way?
REGISTRATION OPEN FOR APRIL 2025
What is Lifting for Life?
Progressive program for beginner lifters designed with the focus of maintaining and building bone and muscle mass.
As we age past 30 we begin to lose muscle and bone at progressively rapid rates. Maintaining bone and muscle is not about looking like a bodybuilder, it’s about slowing down the natural decline and maintaining strength as we age.
This twice weekly program is ideal for participants interested in the foundations of weight and impact training.
Interesting facts:
Bone and muscle start to decline in our late 30’s which means it’s never too early (or late) to begin this type of training.
Bone and muscle can be built at any age, but building bone requires specific training.
Swimming, cycling and walking are great for exercise, but not great for the maintenance and resilience of strong bones
We have 2 choices as we age :
Give up and accept feeling tired, old and weak.
Or take action and do the work to feel good.
If you are ready to take action and feel good, this course IS RIGHT FOR YOU, make the commitment to yourself and JOIN ME.
I am searching for a group of women that are both committed and that are ready to put what it takes to feel their best.
Interesting facts:
- The most striking changes that occur with age is the involuntary loss of muscle mass, strength, and function — we call this sarcopenia.
- The loss of muscle mass is a fundamental cause and contributor to disability in older people leading to increased risk for falls, injury, and decreased functional mobility.
- Furthermore, bone density decreases, joint stiffness increases, and metabolism changes.
You know what addresses ALL of these negative side effects of aging? Every single one?
STRENGTH TRAINING !!!
Who is this course for?
- You’re comfortable with yoga, pilates, jogging, cycling, swimming but you know it’s important to lift heavy, but barbells and gyms feel intimidating.
- You’ve been diagnosed with osteoporosis or osteopenia, or you want to avoid it.
- You don’t feel as strong as you used to, you’re nervous about things like balance and falling.
- You’ve heard and read about the benefits of lifting heavy but you have no idea where and how to start.
IF SO, THIS COURSE IS FOR YOU!
Lifting for Life Course in April - Juni 2025
Dates
Mondays @ 7:00, Tuesdays *@ 7:30 &
@ 8:45
April
Monday 21.04, 28.04
(**rd. @Wed. 23.04)
Tuesday 22.04, 29.04
May
Monday 05.05, 12.05, 19.05, 26.05
Tuesday 06.05, 13.05, 20.05, 27.05,
June
Monday 02.06, 09.06, 16.06, 23.06,
(**rd. @Wed. 25.06)
Tuesday 03.06, 10.06, 17.06, 24.06
Location
Porzellangasse 39, 1090
Cost
250 euros (1x/10 weeks training)
*Tuesdays @7:30 already full. Thanks
**rd= Replacement date
EACH GROUP OPENS WITH AT LEAST 8 REGISTRATIONS
Course Registration Form
Reserve a place in the course now. I will send you back the necessary details to finalize your registration
Lifting for Life - Saturday Special Workout in May- June 2025!
This is a workout standing by itself, that means it is not part of a program so
that you can join any time without signing up for a full program.
Reservation needed al least 1 week before the workout.
Only Few dates available in May and June!
Expect a Fun, Full body workout with a very cool group of ladies.
Dates
Saturdays
@7:30 & @ 8:45
May
Saturday
10.05, 17.05, 24.05
June
Saturday
07.06, 14.06, 21.06
Location
Porzellangasse 39, 1090
Cost
25 euros (per session)
EACH DATE OPENS WITH AT LEAST 8 REGISTRATIONS
Saturday Special Workout - Registration Form
Reserve a place in the session(s) now. I will send you back the confirmation of your registration
Personal Training
Depending on your situation, a personalized program may be the best option for you. At the location that suits you best. You can come to me, or if you prefer, I can come to you if you have access to a home gym or a Fitness Center near you.
I have three different training packages available, which you can choose based on your needs. These packages are offered for individual sessions, or for groups of up to 4 people, allowing you to share the experience and split the costs.
Contact me for a free 20-minute first meeting and start reaching your goals in a convenient and effective way.
My Training offers for you
1-1 Coaching
For the Person looking to make steady, lasting gains and needs someone by their side through the whole process. We will identify your goals, address them systematically, all while enjoying our time in the gym. Completely customized to you, your goals, and YOUR lifestyle.
Book Your FREE Consultation to analise together the best option for you.
DELUXE Package *
- Full Body Movement and Postural Assessment
- 12 week program
- 2x/week, 1-1 sessions
- Individualised training plan
€1625
KICKSTART Package *
- Full Body Movement and Postural Assessment
- 12 week program
- 1x/week , 1-1 session
- Individualised training plan
€910
*At the location that suits you best. You can come to me, or if you prefer, I can come to you if you have access to a home gym or a Fitness Center near you.
“Adrianas gewinnende, persönliche Art hat einen Großteil der Motivation ausgemacht, um bei jedem Wetter und egal wie schrecklich die Nächte waren, rauszugehen und zu trainieren. Ihr Training war/ist sehr abwechslungsreich und gut aufgebaut. Ich konnte mich somit in einer Zeit, in der es quasi keine „Me-Time“- gab, fit halten. Training mit Adriana war nicht nur Sport, es war eine Community, ein Lebensgefühl und war in meiner Karenz ein großer Fixpunkt, den ich sehr vermisse.”
Franziska with Paul
Full-body Workout
The Full-Body Workout is a kids free zone, recommended for women at least 6 months after giving birth or that have a longer training age (that means that they have been training for a longer period of time).
It is a Women’s only space where you can expect a powerful group of women training and getting stronger together. Fit pregnant women are also welcome to join. Don´t worry, i will always meet you where you are and give you options to choose from.
You can expect a creative, varied, but also strenuous and sweat-inducing workout for the whole body. A mix of cardio and strength training are always part of the program as well as FUN ;).
Join us!
Click here to get a 20 min free consultation with me to see if this type of workout is for you.
