FITNESS GROUP SESSIONS:

 

JOIN ANYTIME!

$10 TRIAL SESSION

 

WEEKLY GROUP SESSIONS

(Mainly Fitness and Bootcamps)

Monday evening: 6:30pm – Running Session (ES Mark Athletics Field, Kensington)

Tuesday morning: 6:00am – Coogee Beach Bootcamp (Coogee Beach)

Wednesday lunch time: 11:45am – Lunch Bootcamp (Sydney CBD)

Thursday morning: 6:00am – Coogee Beach Bootcamp1 (Coogee Beach)

Thursday morning: 6:45am – Coogee Beach Bootcamp2 (Coogee Beach)

Saturday morning: 9:00am – Weekend Bootcamp (Centennial Park)

YEARLY GROUP PROGRAMS

(Mainly Running and Swimming)

*The dates are confirmed at the beginning of each year.

From January to December: Consecutive 10-week running programs at the Athletics track.

Mar-Apr-May: Running Program. Sydney Morning Herald Half Marathon (21.1km) or Relay.

Jun-Jul-Aug 2018: 8-Sunday City2Surf Specific Program (Rose Bay & Eastern Suburbs)

From January to December every year: Long run sessions – Marathon preparation

From January to December every year: Ankle strengthening sessions (Other injuries too).

DETAILS FOR WEEKLY GROUP SESSIONS:

WEEKLY SESSION: RUNNING SESSION – ATHLETICS TRACK

DETAILS: Improve your running, speed, technique and strength by coming along to this session. Every program is different, challenging, motivating and fun. The programs include running, technique, circuits, intervals, hills, steps, etc. Raquel adapts the session to accommodate all levels of fitness. Beginners are welcome.

DATE: Monday evenings – JOIN ANYTIME!

TIME: From 6:30pm to 7:30pm (60 minute session)

LOCATION: ES Marks Athletics Field, Boronia St & Anzac Parade, Kensington NSW 2033

FEE:

$18 per session – 10-week programs ($180) (Consecutive weeks)

*Raquel will personalize a package for you if you join in the middle of a program for the sessions left!

$25 per session – Single session ($25)

+ $6 entry fee to the track on arrival ($4.50 if purchased online)

Come to the track from Monday 28th May to Monday 30th July to work on TECHNIQUE & INTERVALS.

*Excellent program to improve technique. (From head to feet) Every Monday we will be focused on a different part of the body (Head, shoulders, arms, knees, cadence, etc.)

*Important information for “low fee packages”: 1. Packages are for consecutive weeks. 2. If you´d like to apply for a “low fee package” but you will be on holidays in the middle of the consecutive weeks, please remember to let Raquel know when you make the payment, so your package will be customized. 3. Once you commit to the package, if you miss a session for any reason, the session will be lost but if you do not want to lose your fee, you will be able to attend one of my other group sessions by paying an extra $10 for a single session instead of $25 (average fee for single sessions).

Contact Raquel

 

 

WEEKLY SESSION: BOOTCAMP – COOGEE BEACH

DETAILS: The perfect way to start your day in front of Coogee Beach (Goldstein Reserve).  Join a motivating, fun and inspiring group of people in a great environment. No matter what your level of fitness, Raquel customizes the workout to accommodate you. Circuit training, cardio, muscle tone, boxing, legs, core, gluts and more.

DATE: Tuesday & Thursday mornings

TIMES: From 6:00am to 6:45am (45 minute session)

LOCATION: The training session is conveniently located on the grass area in front of Coogee Beach. Buses to the City, Bondi Junction, Randwick, Eastgardens and many other main locations. Plenty of parking at this time of morning, public toilets and showers, restaurants, cafes, shops, supermarkets, etc.

FEE:

*Anytime payment:

$25 per session – 5 sessions to spend in a month – 5 sessions ($125)

*Pay 1 week in advance and apply for a low fee package:

$17 per session – 2 days per week – 10-week package – 20 sessions ($340)

$18 per session – 2 days per week – 8-week package – 16 sessions ($288)

$20 per session – 1 day per week – 8-week package – 8 sessions – ($160)

 

*Important information for “low fee packages”: 1. Packages are for consecutive weeks. 2. If you´d like to apply for a “low fee package” but you will be on holidays in the middle of the consecutive weeks, please remember to let Raquel know when you make the payment, so your package will be customized. 3. Once you commit to the package, if you miss a session for any reason, the session will be lost but if you do not want to lose your fee, you will be able to attend one of my other group sessions by paying an extra $10 for a single session instead of $25 (average fee for single sessions).

Contact Raquel

 

WEEKLY SESSION: BOOTCAMP – SYDNEY CBD

DETAILS: The best way to be productive and feel good for the entire day. Have a break at lunch time and exercise. Circuit training – every session is different and challenging. Suitable for all fitness levels, Raquel customizes the workout to accommodate you.

DATE: Wednesday lunch time

TIME: From 11:45am to 12:30pm (45 minute session)

FEE:

$18 per session – 2 days per week – 8-week package – 16 sessions ($288)

$20 per session – 1 day per week – 8-week package – 8 sessions – ($160)

*Important information for “low fee packages”: 1. Packages are for consecutive weeks. 2. If you´d like to apply for a “low fee package” but you will be on holidays in the middle of the consecutive weeks, please remember to let Raquel know when you make the payment, so your package will be customized. 3. Once you commit to the package, if you miss a session for any reason, the session will be lost but if you do not want to lose your fee, you will be able to attend one of my other group sessions by paying an extra $10 for a single session instead of $25 (average fee for single sessions).

Contact Raquel

 

 

WEEKLY SESSION: WEEKEND BOOTCAMP – CENTENNIAL PARK

DETAILS: Circuit training sessions with a variety of fitness exercises. Motivating and enjoyable start to the weekend. Suitable for all fitness levels. There are a few different designed circuits and we go through them every Saturday. The kind of circuit and exercises change often so new challenges are constantly coming.

DATE: Saturday mornings

TIME: 9:00am to 10:00am (60 minute session)

LOCATION: Centennial Park, Sydney, NSW

FEE:

$16 per session – 10-Saturday package ($160)

$20 per session – 5-Saturday package ($100)

$25 per session – Single sessions – $25

*If it rains, this session is at Redfern Park under a big cover (8 minute walk from Central Station). Only 3 km far from the Centennial Park.

*Important information for “low fee packages”: 1. Packages are for consecutive weeks. 2. If you´d like to apply for a “low fee package” but you will be on holidays in the middle of the consecutive weeks, please remember to let Raquel know when you make the payment, so your package will be customized. 3. Once you commit to the package, if you miss a session for any reason, the session will be lost but if you do not want to lose your fee, you will be able to attend one of my other group sessions by paying an extra $10 for a single session instead of $25 (average fee for single sessions).

Contact Raquel

 

DETAILS FOR YEARLY GROUP SESSIONS (Current ones):

PROGRAM: JUNE/JULY/AUGUST 2018

City2Surf 8-SUNDAY RUNNING PROGRAM – SYDNEY EASTERN SUBURBS

8 SUNDAYS (5-Sunday and 3-Sunday packages available as well)

SPECIFIC TRAINING! 60 to 90-minute sessions! GET READY!

City2Surf Sunday, August 12, 2018

The most popular running event in Sydney – 14 km

8 SUNDAYS – From Sunday 17 June to Sunday 5 August (Rose Bay & Eastern Suburbs)

In 2016, Raquel was 178 of 34,557 women

Raquel´s goal: Finishing this event within the first 100 women in Sydney!

DETAILS: Specific training, running, great tips, hills: how to run hills up, how to run hills down, sand work, steps and more. One of the sessions in this program include the popular heartbreak hill and the actual route as well. ALL LEVELS.

DATE: Sunday mornings

TIME: 2 Starts: 7:15am (90 minute session) or 7:45am (60 minute session)

HOW TO TRAIN FOR FREE?

FREE TRAINING – OPTION 1: Bring 2 people training with Raquel for the first time and you will train for FREE + your 2 friends will apply for the package for 2 people

FREE TRAINING – OPTION 2: If you complete the 2018 Sydney City2Surf within 60 minutes wich is Raquel´s goal, she will return your money.

FREE TRAINING – OPTION 3: If you are running your First Marathon this year (2018) + you bring 1 friend to join this program.

FEE:

8-Sunday package for 2 people – $100 each (1 person must be a new client)

8-Sunday package -$175

5-Sunday package – $125

3-Sunday package – $90

EARLY PAYMENTS:

*For payments before 6th May: $25 OFF!!

*For payments before 27th May: $15 OFF!!

LOCATION DETAILS:

WEEK 1 – Sunday 17th June: Coogee Beach

WEEK 2 – Sunday 24th June: Rose Bay

WEEK 3 – Sunday 1st July: Maroubra Beach

WEEK 4 – Sunday 8th July: Coogee Beach

WEEK 5 – Sunday 15th July: Rose Bay

WEEK 6 – Sunday 22nd July: Maroubra Beach

WEEK 7 – Sunday 29th July: Coogee Beach

WEEK 8 – Sunday 5th August: Rose Bay

DINNER THE DAY BEFORE (OPTIONAL) – Saturday 11th August: Italian restaurant together?

EVENT´S WEEK – Sunday 12th August: City2Surf EVENT!

Contact Raquel

 

 

Long run sessions – Marathon preparation – ANYTIME (January to December)

Are you preparing for a marathon or any other endurance event?

DETAILS: Raquel prepares endurance events every year. If you need help to run long distances, contact her and she will offer you group sessions to achieve it easier. Sessions/distances: From 18km to 32km

Raquel has completed many running events, triathlons, duathlons,  aquathlons, etc. + so far 5 Marathons: Sydney Marathon, New York Marathon, Great Wall Marathon in China, Melbourne Marathon and Tokyo Marathon.

For more information about these sessions, contact Raquel.

Contact Raquel

 

March + April + May (every year)

Weekend Running Program

DETAILS: Every year Raquel organizes this running program for a few months. It´s a great program for people to join group running sessions while discovering exciting locations in Sydney. If you are running the Sydney Half Marathon, 21.1km (or Relay) this program will help you to reach your goal.

For more information about these sessions, contact Raquel.

Contact Raquel

 

Ankle strengthening sessions – ANYTIME (January to December)

DETAILS: SPRAINED ANKLE? First of all RICE: Rest, Ice, Compression, Elevation. After a few weeks, when your doctor allows you, you should start making your ankle strong and recovering its strength. It´s very important to recover your injury quickly, otherwise you could have long term problems.

Raquel had a sprained ankle before running the New York Marathon, she was constantly in pain for 8 weeks, as soon as the doctor allowed her to start with strength exercises she did it and she recovered fully. She will help you to recover your injury.

For more information about these sessions, contact Raquel.

Contact Raquel

Personal Training

Raquel’s energy, motivation and dedication will inspire you to make and achieve your fitness goals.

  • One to one – Want to improve your fitness and not sure where to start? Raquel can help find what type of exercise works for you, and design a program to suit your personal health and fitness needs.
  • Couples – Are you looking to get fit with your significant other? Whether you are after a bit of friendly competition or want to work in tandem, Raquel will motivate you both to take the next steps in your fitness journey together.
  • Families – Get the whole family involved and get in touch with Raquel today to tackle your goals together. No matter what age, size or fitness level, Raquel offers a no judgement service.
  • Groups (5-Week or 10-Week Program) – Looking for someone to train you and a group of friends or colleagues? Raquel offers a fun, collaborative indoor or outdoor personal training service – where fitness becomes fun!
  • Corporate Fitness – Whether you are looking for a personal trainer to be on call for your business’ needs, or are looking for a few one-off sessions for your employees, Raquel has you covered.
  • Triathlon, Marathon and Running Coaching – Raquel lives what she teaches, and regularly competes in triathlons and marathons. Whether you want to learn how to run healthily or are looking to compete in a huge competition, she can draw on years of experience to create the perfect program for you.
  • Swimming Coach – Need someone to teach you to swim, or help you improve your skills in the water? Raquel is a qualified swimming instructor too! Swimming lessons one to one or group swimming lessons.
Contact Raquel

 

Personal Trainer Fitness

“Our only limit is our mind”

Raquel Holgado, Personal Trainer & Coach