We are all different, and we like different things – I can offer you a workout at the gym or at your home, individually or in pairs, a challenging one or at an easier pace. I conduct personal trainings and Pilates; first I do an interview, then prepare a workout program.     

There is so much information that it’s impossible to describe everything in one paragraph. That is why I prepared for you a short guide

Let’s start!

Trainings

Consultation and first training

Duration: 50 – 80 minutes
Mode: in person, moderate effort – nothing scary!

What will it be like?
The first meeting involves getting to know you: we will talk a lot and I will ask you some questions. There is no need for preparation in advance, don’t worry about awkward small talk. We will do together a short warm-up and a few exercises, performing them will let me create the best training program for you.

Take with you: comfortable sportswear, bottle of water
Leave at home: doubts and fears 🙂
Cost: it depends on the chosen training program package

Personal training at the gym

Duration: 55 minutes
Mode: we will adjust to your needs, I won’t put you through the hoops unless you want this

What will it be like?
A warm-up at the beginning is the condition of a successful and healthy workout, we shall start from it at each training session. There will be no boredom, warm-ups can be done in many ways, so you will find your favourite one!
What will happen next? It all depends on your individual training program. The date of your workout can be permanent or arranged after each meeting, we will discuss it together.

Take with you: comfortable sportswear, bottle of water
Leave at home: unfinished business and Monday blues 🙂
Cost:
1 training- 170 PLN
4 trainings- 550 PLN*
8 trainings- 1000 PLN*
12 trainings- 1450 PLN*

*Each package is valid for five weeks since the first training session.

Check: Training in pairs

Personal training online

Duration: 55 minutes
Mode: I will gladly meet you via Zoom, but Skype or Messenger is also possible

What will it be like?
This is the best solution for those who don’t have time to commute to the gym or prefer to train at home.

Some basic sports gear would be useful; a mat, dumbbells, mini bands – but if you don’t have any of these, we will figure it out. If you decide on online trainings, I will encourage you to meet in person at least once – this way it will be easier to tailor individual training program best for you.

You need: reliable Wi-Fi and some space
Remember: during online sessions I am fully at your disposal 🙂

Cost:
1 training- 120 PLN
4 trainings- 450 PLN*

*Each package is valid for five weeks since the first training session.

Personal training at your home or outdoors

Duration: 60 minutes
Mode: at home or outdoors

What will it be like?
You like training outdoors? Me too. We can meet in your favourite park or even at your garden. The beginning will be typical – a warm-up. Any necessary equipment will be taken by me.
The southern Kraków is the easiest to get for me, but I will try to adjust to your needs. 
The price of this kind of session is established individually. (from 120 PLN)

Check: Training in pairs

Personal training in pairs

Duration: 55 minutes
Mode: will be tailored to you, it will be adjusted to the abilities, health, and enthusiasm of both participants

What will it be like?
It consists of a warm-up, individual exercises and in pairs. This kind of training has a positive impact on relations, gives a lot of joy and motivates to physical activity outside the gym.

Take with you: a partner, a comfortable sportswear, bottle of water
Leave at home: unfinished business and fatigue 🙂

Cost:
1 training- 240 PLN
4 trainings- 800 PLN*
8 trainings- 1400 PLN*
12 trainings- 2000 PLN*

*The package is valid for five weeks since the first session. The price of trainings at home or outdoors is established individually.


Consultations

FREE Consultation

Duration: 30 minutes
Mode: online or in person, at ease 🙂

What will it be like?
You are still wondering if a personal training is a solution for you? I’m inviting you for a free consultation, online or in person. You can ask me freely about anything that concerns fitness! I willingly share my knowledge about the techniques of exercises, appropriate diet, or the healthy posture at work. I will try to resolve your doubts and advise you in the best way possible.

The consultation is free and doesn’t assume any commitment. You can take your time and think if I am the trainer that you are looking for.

You need: reliable Wi-Fi and a moment for yourself
Remember: you can ask about everything 🙂

A training program

What, where, when and what for? An individual program is proceeded by a consultation, this way it will be designed for your goals and abilities. 
You will receive a complete plan of trainings for a month (if we assume 2 or 3 trainings a week), it will take into consideration, your daily schedule, available equipment and place.

  • 2 trainings a week (270 PLN)
  • 3 trainings a week (390 PLN)

A program with an explanatory training

What, where, when and how? An individual program is created after our conversation, we set the goals according to you needs and abilities. You will receive a complete plan of trainings for a month (if we assume 2 or 3 trainings a week), it will take into consideration, your daily schedule, available equipment and place.

At the training session I will show you the correct execution of the exercises, and if needed I will adjust them to your abilities.

  • Session and a monthly program for 2 trainings a week: 390 PLN
  • Session and a monthly program for 3 trainings a week: 500 PLN

Pilates

What is it?
Pilates is a peaceful and controlled method of workout which will improve your flexibility, slim your figure, and increase the awareness of your body and movement.
The whole secret is to develop a strong core which consists of the muscles protecting our spine (back) and are the key to the person’s stability.

How are we going to do it?
During the session we are working mindfully with our breath, almost the whole time we are spending on a mat in safe positions, such as kneeling, sitting or lying, stabilising key muscles. The emphasis is always on restoring natural alignment by activating the correct muscles.

For who?
My work experience shows that you can start your adventure with Pilates no matter how advanced you are. I strongly encourage this form of workout, especially if you are not keen on dynamic exercises, you suffer from health problems or you just want to improve your posture. It is also advisable to take up Pilates if you want to get back in shape after an injury, pregnancy or postpartum period.
We spend too much time in a contracted position, sitting behind our desks, so Pilates is a great form of exercises. It will work for the elders and as a way of rehabilitation.

Duration
Pilates session takes 55 minutes

Pilates just for you

Individual session of Pilates can take place at the gym, outdoors or at your home. The date will be adjusted to your daily schedule, it can be permanent, or we can decide after each meeting. You can choose one training or buy it in a package of 4, 8 or 12.

Cost:
1 training- 170 PLN
4 trainings- 550 PLN*
8 trainings- 1000 PLN*
12 trainings- 1450 PLN*

*Each package is valid for five weeks since the first training session.

Pilates in a small group

Pilates in a group of 2-4 can take place outdoors or at your home. Invite the people you like, and I will take care of the rest (including the equipment).

The price of one session:
2 people- 240 PLN
3 people- 260 PLN
4 people- 280 PLN

Let’s talk

Choose the most convenient way of contact – send me text or leave me a message on Instagram.

You can also call me – don’t worry if I don’t answer – I will surely call you back.

Get in touch with me

renata@femifitflow.pl
662 375 367
Femi Fit Flow
r_tusznio

Write to me here!