FITNESS GROUP SESSIONS:

 

JOIN ANYTIME!

$10 TRIAL SESSION

 

WEEKLY SESSIONS

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

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

Tuesday lunch time: 11:45am – Bootcamp (Hyde Park)

Wednesday morning: 9:00am – Prince Alfred Park Bootcamp (Surry Hills)

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

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

Thursday morning: 10:45am – Bootcamp (Maroubra)

Saturday morning: 9:00am – Circuit Fitness Session (Centennial Park)

PROGRAMS

Jan-Feb 2018: 5-Week Saturday Running Program – sand challenge (Eastern Suburbs)

Apr-May-Jun 2018: 12-Week Weight Loss Program (Coogee)

Apr-May 2018: 8-Sunday TRAIL RUNNING or WALKNING Program (Sydney)

Jun-Jul-Aug 2018: 10-Week City2Surf Running Program (Rose Bay & Eastern Suburbs)

2018: Ankle strengthening Programs (Contact Raquel if you are interested)

DETAILS FOR WEEKLY SESSIONS:

*Important information for weekly or monthly packages:

1. Consecutive weeks.

2. Package payments must be paid 1 week prior to the start date.

3. If you go on holidays and you let me know when you make the payment, you will have an alternative to not miss your sessions.

WEEKLY SESSION: RUNNING SESSION – ATHLETICS TRACK

DETAILS: Improve your running, speed, technique and strength by coming along to this session. Each session is different, challenging, motivating and fun. The session includes running, intervals, cardio, core, technique, hills, steps, stretches and more. Raquel adapts the session to accommodate all levels of fitness. SESSION: Warm up + Group activities + Intervals at the track. Run beginners 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:

$10.00 per session – 12 session package ($120)

$15 per session – 3 session package ($45)

$20 per session – Single session ($20)

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

Contact Raquel

 

 

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

TIME:

Tuesdays and Thursdays from 6:00 to 6:45 am (45 minute session)

Thursdays 6:45 to 7:30 am as well (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:

$15 per session – 2 days per week – 12-week package – 24 sessions ($360)

$17 per session – 2 days per week – 8-week package – 24 sessions ($272)

$18 per session – 1 day per week – 10-week package – 10 sessions – ($180)

$25 per session – Single session ($25)

*Every Thursday: Please bring your boxing set (Some of the Thursdays we do boxing).

Contact Raquel

 

SESSION: BOOTCAMP –  SYDNEY CBD – HYDE PARK

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: Tuesday lunch time

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

FEE:

$17 per session – 12-week package ($204)

$21 per session – 6-week package ($126)

$25 per session – Single session ($25)

Contact Raquel

 

SESSION: BOOT CAMP – SURRY HILLS

DETAILS: Motivating and fun training session in the middle of the week. Train outdoors and enjoy the nice weather in Sydney while you meet new people, getting fitter, getting healthier, improving habits, practicing different languages (Spanish, English, French, Italian, etc.).  No matter what your level of fitness, Raquel customizes the workout to accommodate you. Circuit training, arms, legs, core, muscle toning, hills, steps, boxing.

SWIMMING: If you have time after the session there is a 50 metre outdoor pool at Prince Alfred Park where you can swim after the workout.

DATE: Wednesday mornings

TIME: 9:00 to 9:45 am (45 minute session)

LOCATION: Prince Alfred Park, Surry Hills, Sydney, NSW

FEE:

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

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

$25 per session – Single session ($25)

Contact Raquel

 

SESSION: FITNESS GROUP – MAROUBRA

DETAILS: Motivating and fun mid-morning training session.  No matter what your level of fitness, Raquel customizes the workout to accommodate you. Circuit training, strength, core, balance, coordination, cardio, muscle toning, hills, steps, games, mini-challenges, boxing and stretching.

DATE: Thursday mornings

TIME: 10:45 to 11:30 am (45 minute session)

LOCATION: Maroubra, NSW

FEE:

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

$25 per session – Single session ($25)

Contact Raquel

 

 

NEW SESSION! WEEKEND FITNESS SESSION – 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 3 different circuits and we go through them for a few weeks. After a few weeks the circuits are completely different. New challenges are constantly coming.

DATE: Saturday morning

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

LOCATION: Centennial Park, Sydney, NSW

FEE:

$12 per session – 10-Saturday package ($120) *VERY SPECIAL FEE for people joining this group anytime in January 2018. Join this session in January 2018 and you will have the benefit of the low fee ($12 per session) everytime you renew your package. 

$18 per session – 5-Saturday package ($90)

$25 per session – Single sessions – $25

Contact Raquel

 

DETAILS FOR PROGRAMS:

PROGRAM: JANUARY/FEBRUARY 2018

5-Week Saturday Running Program – sand challenge (Eastern Suburbs)

DETAILS: Train on popular Eastern Suburbs beaches. FIRST PART: Run, jog or walk (designed route) + SECOND PART: Run, jog or walk on sand. For experienced runners (experienced runners will be challenged) + beginners (beginners will feel comfortable and motivated).

DATE: Saturday morning

TIME/START 1 (Longer distance) – 6:45am to 8:15am (90 minute session)

TIME/START 2 (Shorter distance) – 7:15am to 8:15am (60 minute session)

FEE:

THE BEST DEAL: $10 per session – 5-Saturday package for 2 people – $50 each (1 person must be a new client)

$17 per session – 5-Saturday package – $85

$20 per session – 3-Saturday package – $60

$25 per session – Single sessions – $25

LOCATION DETAILS:

Saturday 20th November: Maroubra

Saturday 27th November: Coogee

Saturday 3rd December: Clovelly

Saturday 10th December: Bronte

Saturday 17th December: Bondi

 

PROGRAM: APRIL/MAY/JUNE 2018

5-Week Weight Loss Program – Sydney (Coogee)

LIMITED SPACE!!! SIGN UP NOW!!!

LOSE 8-10 km in 12 weeks (0.6-0.8 kg per week)

From Monday 2nd April to Friday 22nd June

WORKOUTS EVERY MORNING FROM MONDAY TO FRIDAY 6:00 to 7:00am

Mondays: Walk/Run

Tuesdays: Bootcamp

Wednesdays: Hills

Thursdays: Boxing

Fridays: Steps

FEE: $1500

+ Body composition measurement + Nutrition tips + Photo comparation (private)

SAVE $200! EARLY PAYMENTS – ONLY $1300 (For payments before 18th March)

*Get a refund of $200 at the end of the program:

  1. If you lose at least 8kg by the end of the program
  2. If I can use your photos as an example (not necesarily face included, but body changes) to help other people with the same goal.

 

PROGRAM: JUNE/JULY/AUGUST 2018

City2Surf 10-WEEK RUNNING PROGRAM – SYDNEY EASTERN SUBURBS

90-minute sessions! GET READY!

Great deals for early payments!!

City2Surf Sunday, August 12, 2018

The most popular running event in Sydney – 14 km

10 SATURDAYS – From Saturday 2 June to Saturday 4 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, tips, hills, how to run up hills, how to run hills down, steps and more. Some of the sessions in this program include the popular heartbreak hill and the actual route as well. ALL LEVELS.

DATE: Saturday morning

TIME: 7:30am to 9:00am (90 minute session)

FEE:

$10 per session – 10-Saturday package for 2 people – $100 each (1 person must be a new client)

$16 per session – 10-Saturday package – $160 (For payments before 15th April)

$18 per session – 10-Saturday package – $180 (For payments before 15th May)

$21 per session – 10-Saturday package – $210 (Anytime)

$25 per session – 5-Saturday package – $125 (Anytime)

 

PROGRAM: JOIN ANYTIME

Ankle strengthening programs

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 programs, 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