Why CO-fitness will work for you


Whether you want to burn fat, increase muscle tone or just fit into that pair of old jeans, I can help get you in the best shape of your life with fun, challenging workouts that are tailor-made for you.

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    Intelligence

    Study a skill that can be evolved and progressed to a high level.

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    Shape up

    Lose weight, increase muscle tone and feel more confident than ever!

  • Nutrition Image

    Nutrition

    Learn about and implement a diet that will transform your physique.

  • Prevent Image

    Prevent

    Prevent future aches and pains with proven techniques and therapy.

What to expect at CO-fitness

I can help you get in shape and feeling great again, all on your schedule and in an environment that works best for you.

  • Personal Training

    My Philosophy

    “There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them” Denis Waitle

    My 5 key principles for success:

    1.     Enjoy the process! Take an interest in learning about your body; observe how you look and feel, and use your intuition to decide what works best for you. Be consistent with it and take adherence seriously.

    2.  Don’t blame your genes. It is possible to achieve whatever body shape you envisage.

    3.   Understand, accept and respect your natural eating pattern. Most of us will go through periods of eating more and there will be times when eating is more controlled. And this is ok. Plan and prepare to deal responsibly with your eating extravagances, as they are a normal part of our living!

    4.   If your goal is to lose body fat the way you go about your eating is essential in achieving results. Remember the three areas that will get you to your final goal: 45% exercise, 45% diet & 10% supplements.

    5.   I believe in the positive effect of visualisation and mind set. Changing your focus will change your results. Become aware of your internal dialogue and focus on what brings you results.

    Fast Fat loss & Shaping up

    I designed my personal training courses for individuals who are searching for the ultimate fat burning and body redesign programme.

    You will learn essential behavioural modifications to support and sustain the rapid results you will experience. You will see a weight reduction but most importantly visual changes in your appearance and better overall health.

    The sessions are fun and dynamic, blending free movement exercises with tools such as the swiss ball, Bosu, Kettlebells, free weights and cables, to maximize your strength gains and muscle definition.

    The courses vary in duration depending on your goals and availability.
    I have designed a cellulite free programme which has consistently shown astonishing results in body toning and shaping up.

    Get in touch for course detail, price list and to book your complimentary consultation.

    Post Baby fitness & wellbeing

    Exercise is good for baby!

    ‘When the mum exercises during pregnancy, the unborn baby gets the same type of training effect benefit that you would see in an adult. The more activity, the lower the fetal heart rate resulting in a healthier baby’ Early Human Development.

    ‘In well-conditioned women who regularly exercise or run, continuation of these exercise regimens has a beneficial effect on the course and outcome of labor’

    American Journal of Obstetrics and Gynecology

    ‘Participation in aerobic exercise during pregnancy may be associated with fewer perceived pregnancy-associated discomforts’ Medicine and Science in Sports and Exercise

    Pregnancy affects our bodies in lots of ways. The extra weight carried alters our posture, the abdominals muscles lengthen, and the pelvic floor is put under a great deal of pressure.

    My Pre & post baby fitness programmes address these changes carefully and effectively. The programmes are individually designed to suit your personal

    needs and keep you in shape during every stage of your pregnancy and to meet the demands of birth and the physical challenges of motherhood.

    The workouts are fun and incorporate a unique selection of body toning exercises from Pilates, Yoga, core stability and postural strengthening exercises, using tools such as the Swiss Ball, foam rollers and free weights.

    You will experience stronger postural muscles, thus reducing the risk of back pain, and stronger pelvic floor and abdominal muscles, which will help during birth and promote a quicker recovery.

    I will share with you great tips on how to keep active without imposing extra stress on your body and the best foods for sustained energy levels so that you experience a successful weight maintenance along the way.

    You will also enjoy the opportunity to relax and unwind with a lovely massage. Get in touch for course detail, price list and to book your complimentary consultation.

  • Postural Realignment

    Posture realignment Therapy will make you stand taller, sleep and feel better. It works through simple stretching and strengthening exercises to rebalance the muscles of the body returning it to its natural alignment.

    The programme is effective in treating pain and discomfort caused by several conditions including:

    • Back pain
    • Neck pain
    • Hip pain
    • Knee pain
    • Shin Splints
    • Shoulder pain - including rotator cuff injuries
    • Elbow pain - including Golfer's and Tennis Elbow
    • Wrist pain - including Carpal Tunnel Syndrome
    • Ankle/foot pain - including Bunions, hard skin and Plantar Fasciitis
    • Recurring headaches and migraines
    • Arthritis
    • Pregnancy pains
    • Scoliosis
    • Sports injury

    The exercises are simple but the results are remarkable and significant results can be seen and felt within one session. When the muscles are balanced and the body is working as it was designed to, you will feel an immediate reduction in pain and symptoms without the use of drugs, manipulation or surgery.

    Improved posture will help you stand taller and move around more easily. Exercising will become more pleasurable and achieving your ideal body weight will become a less challenging task. You will also experience improved balance, co-ordination, flexibility, strength and power which will improve your performance.

    The key point to remember is that The Egoscue Method is a process. It is not a quick fix. This process requires commitment and work on the part of the client. Ultimately, the individual becomes responsible and empowered to make decisions for their own health.

    The details and what to expect....

    • The first visit lasts approximately 90 minutes
    • We will discuss what pain, balance issues, or other symptoms
      you have and what do you expect from the program.
    • After a brief medical history questionnaire a number of posture
      pictures will be taken for the evaluation, together with
      functional tests and gait analysis.
    • I will explain the findings to you and will create the individualised
      menu based on the posture assessment.
    • We will go through the whole routine together so you will learn
      how to do exercises correctly and will have a chance ask any
      questions regarding your programme.
    • The subsequent visits will include new posture pictures for comparison analysis, feedback and programme adjustment according to your needs.

Meet your trainer

Cristina Oliveira

Exercise Specialist, Postural Alignment Therapist & Owner

You can expect my sessions to be 100% results based, featuring the latest equipment and at a pace to suit you. You will be inspired to achieve your desirable fitness goals and will learn new ways to improve your health.

I have been offering specialist one to one and group training sessions in prestigious health clubs for the past 15 years. I am a qualified lecturer and have delivered degree foundation courses in sport, health and nutrition for two years at Truro College, Cornwall. I believe in and embrace a holistic approach to health and fitness. In 2009 I dedicated two months in India studying Yoga and completed a 10-day silent meditation course (Vipassana). I'm a keen runner and completed the 2010 Dublin Marathon in 3:53''- I was very pleased with that! I am passionate about Less Mills and have been teaching Body Pump, Body Combat & Body Balance classes for many years.

Qualifications:
Bsc PE & Sport, PGCE, Post Grad Dip Health & Exercise

Cristina Oliveira

Meet your trainer

Cristina Oliveira

Exercise Specialist, Postural Alignment Therapist & Owner

You can expect my sessions to be 100% results based, featuring the latest equipment and at a pace to suit you. You will be inspired to achieve your desirable fitness goals and will learn new ways to improve your health. I have been offering specialist one to one and group training sessions in prestigious health clubs for the past 15 years. I am a qualified lecturer and have delivered degree fou...

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REAL PEOPLE REAL RESULTS

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Karri Ludwick

Karri Ludwick

I first met Cristina when she was teaching a body pump class. Her style seemed a bit different in that she was much more passionate and informative than other instructors tend to be

I first met Cristina when she was teaching a body pump class.  Her style seemed a bit different in that she was much more passionate and informative than other instructors tend to be.  Normally I don’t go up to instructors after class, but I felt Cristina was approachable, so I asked her some questions about the “Dead Lifts” and “Cling and Press” moves – two exercises that I have always found challenging for different reasons.  She gave me great advice and I also learned that she was a personal trainer.

I had never really hired a personal trainer in the past.  I’d always considered them “fluff” – but something about Cristina made me decide

Our first meeting was great, she took great care in assessing my current fitness state, goals, and injuries. Unfortunately, I had a lot of injuries – that I learned were due to muscle imbalances and chronic overuse.   The injuries had caused me to be fairly in-active and put on substantial weight.  Cristina was able to put a program together for me that both respected my injuries and improved them and of course – got me fit and enabled me to lose weight.  I feel Cristina goes above and beyond any trainer I’ve ever known and takes great pride in her clients’ success.  An example of this is when I had to “break” our sessions due to a 4 month business trip in the US.  She not only printed out personal programs for me but also checked in with me via email frequently whilst I was away. I’m now back in London and working with Cristina again – and LOVING IT!  She is so inspirational and makes everything FUN and CHALLENGING without the workouts “killing you”.  I’m proud to say that I started with Christina in April and at the end of September I have now lost a little over 10 kilos and can run again.  For anyone considering Personal Training, I would highly recommend Cristina.  There is just something about her that takes training beyond “just fitness”.  Thanks Cristina – I couldn’t have done it without you!

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Sonia Evans

Sonia Evans

‘Cristina not only inspired me into new ways of improving my fitness but also enlightened me into a whole new healthier focus on food. She became my mentor into nutrition and much healthier life style and over time with her never ending support and exceptional knowledge. I now have a totally different, healthier focus and approach to food’.

‘Cristina not only inspired me into new ways of improving my fitness but also enlightened me into a whole new healthier focus on food. She became my mentor into nutrition and much healthier life style and over time with her never ending support and exceptional knowledge. I now have a totally different, healthier focus and approach to food’.

‘My training sessions are constantly well structured and with Cristina’s approachable cheerful nature she always makes me feel very at ease and relaxed.  Nothing ever seems to be too much trouble. I look forward to many more challenging sessions ahead’

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Suni Toor

Suni Toor

Cristina is a intuitive and creative fitness trainer. She makes exercise highly enjoyable with her motivating, patient, committed and happy persona.

Cristina is a intuitive and creative fitness trainer. She makes exercise highly enjoyable with her motivating, patient, committed and happy persona. She approaches her work with a genuine passion, belief in, and zest for what she does. Cristina has a wealth of knowledge about all aspects of fitness and nutrition. Training with her is a totally energizing and life changing experience!’

     
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    Ebook: The 12 Laws of fat burning

    In this e-book, I demystify the 12 best ways to burn fat and achieve the shape you’ve always desired.

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In this e-book, I demystify the 12 best ways to burn fat and achieve the shape you’ve always desired.

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