Holistic Training System
Body Wisdom: The Method
The Unique Fitness Program That Not Only Reverses Aging But Also Sharpens and Trains Your Mind.
12 Weeks Body Sculpting & Recomposition Program, plus an Introduction to the Easter meditative arts of Yoga & Chi-gong.
Comprehensive Fitness Program for Adults 50+
This signature program is not just a workout; it’s a lifestyle upgrade. It seamlessly integrates the transformative power of Weight Training, therapeutic Yoga, and revitalizing Qigong into one efficient practice. This is a low-impact solution designed specifically for you, emphasizing muscle mass rebuilding, strategic progression, and prioritizing intelligent recovery to virtually eliminate the risk of injuries. It is the ideal blueprint for active adults aged 50 and above to secure their long-term health.
COMMIT NINE MONTHS to this muscle conditioning program, and witness a profound transformation, recovering the strength, energy, and vitality you thought were gone forever.
Level 1: MUSCLE MATTERS! Laying the Foundation for Power
Bodyweight Mastery I: Beginners to Intermediates
The Goal: Over 12 weeks, unlock the incredible potential of your own body as a resistance tool. This is the essential phase for safely and effectively developing fundamental strength and resilient muscle mass.
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Body Composition: Get clarity with a Basic Initial Assessment.
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Fitness Benchmark: Comprehensive testing across Muscular Endurance, Cardio, & Flexibility.
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Nutritional Edge: Basic Intro to the Mediterranean Diet—Fueling performance with proven nutrition.
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The Practice: 12 Core Bodyweight Resistance Training movements.
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Cardio: Structured Beginner's Plan to enhance heart health.
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Flexibility: 15 Essential Static Stretches for daily mobility.
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Mindfulness: Start your inner journey with Qigong: The 8 Brocades.
Convenience: Master these skills at home or a local park. Minimal equipment is needed.
Level 2: METABOLISM MASTERY! Sculpting Your Future
Free Weights Training II: Intermediate Progression
The Goal: Over 12 weeks, move beyond bodyweight to accelerate results. You will learn the principles needed to build your own accessible home gym and gain confidence with foundational Dumbbells and Barbells to supercharge your metabolism.
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Body Composition: Enhanced Assessment to track real progress.
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Fitness Benchmark: Advanced testing to measure your growing capabilities.
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Nutritional Edge: Master Body Recomposition with an introduction to Carb Cycling—Strategically fueling muscle gain and fat loss.
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The Practice: 12 Primary Barbell & Dumbbell Resistance Training Power Lifts.
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Cardio: Achieve the empowering 1.5 Mile Goal.
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Flexibility: Integrate the restorative Sun Salutation (12 Key Yoga Poses).
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Mindfulness: Deepen your focus with Qigong: The 12 Brocades
Venue: Ideal for a Commercial or Home Gym. Some equipment investment required
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Level 3: MIND-BODY BALANCE! Achieving Peak Performance
Free Weights III: Intermediate to Advanced Integration
The Goal: Over 12 weeks, this is your Body Sculpting & Recomposition pinnacle. We meticulously review and fine-tune every element from Levels 1 and 2, making personalized adjustments. You'll be introduced to more advanced lifting techniques to guarantee continued variety and progression.
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Body Composition: Final, Comprehensive Assessment of your transformation.
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Fitness Benchmark: Peak Performance Enhanced Testing.
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Nutritional Edge: Advanced Carb Cycling for sustained energy and definition.
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The Practice: A powerful blend of Bodyweight, Free Weights, and Advanced Lifts.
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Cardio: Maintain the impressive 1.5 Mile Goal.
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Flexibility: Embrace tranquility with the Moon Salutation (12 Key Yoga Poses).
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Mindfulness: Achieve profound integration with Qigong: The 5 Animals.
Venue: Requires access to a Home Gym or Commercial Gym.
Ready to Take Control of Your Health?
All programs include easy-to-use downloadable files for maximum convenience.
Available for Enrollment: Personal Coaching, Small Group Classes, or Online Instruction.
Stress Management. Coordination, Focus & Concentration
Motion Meditation
6 WEEKS OF MINDFULLNESS PRACTICE
A Fusion of Yoga Poses & Qigong Practice.
Discover a unique approach to body training that is both calming and powerful—welcome to the Art of Motion Meditation. In this class, we will embark on a journey that merges the dynamic postures of Yoga with the gentle yet potent energy work of Qigong.
These techniques are supported by neuroscience to improve focus and reduce stress levels. Physically, they aid in building muscle endurance, flexibility, balance, and coordination—all vital aspects of fitness.
Class Duration: 45-60 minutes
Class Focus:
Gentle Flow and Foundational Principles.
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10 min: Gentle Warm-up: Posture and Breath Awareness
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20 min: Foundational Qigong Movements: Standing and Walking Exercises
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Gentle Flow and Integration: Eight Silk Brocades, Five Animals.
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Cooling Down and Closing
On-line, Personal or Small Group Class.
''A Goal Without a Dateline Is Just a Dream''
Why These Programs Works
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Holistic Approach: Balances exercise, nutrition, recovery, and mindset.
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Flexible & Adaptable: Works for beginners and experienced individuals alike.
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Science-Based: Built on proven methods, not fads.
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Trackable: Uses simple assessments and logs to measure real progress.
What You’ll Gain
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A faster metabolism and improved energy levels.
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Better body composition—more muscle, less fat.
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Confidence in your nutrition and exercise choices.
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Tools to stay consistent and motivated long term.
This is not a 2-week crash plan—it’s a blueprint for lasting transformation. If you commit to the process, you’ll not only change how your body looks, but also how it feels, performs, and ages.
Note: While I am targeting a mature audience with this program, the routines can be performed by people of all genders, ages, and levels.
Personal Training
It doesn't matter whether you're a beginner or have been exercising for years. The most effective way to elevate your fitness level is by enlisting the guidance of a fitness professional.
Need Assistance with your Program?
All programs can be tailored to align with your goals and fitness level. Each one is organized over a span of 12 weeks, divided into two phases of 6 weeks each. This timeframe allow us sufficient opportunity to witness enhancements in your strength and body composition.
In-person & On-line Fitness Coaching
Personal Training Packages & Rates
12-Week Fitness Program Schedule:
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Initial Session: First Fitness Assessment, Fitness Tests, and Nutrition Coaching.
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Weeks 1-6: Cardio, Muscular Conditioning, and Flexibility Training.
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End of Week 6: Second Fitness Assessment.
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Weeks 7-12: Continued Cardio, Muscular Conditioning, and Flexibility Training.
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Final Week (Week 12): Last Fitness Assessment and Fitness Tests.
In-person 12-week Rates by Weekly Sessions:
Duration: 60 min class.
Location: My private studio (Coral Gables, Miami).
Personal Fitness Assessments & Nutrition coaching. $ 250 USD. Downloadable files included.
1 session per week: $95 USD per class (12 sessions)
2 sessions per week: $85 USD per class (24 sessions)
3 sessions per week: $75 USD per class (36 sessions)
Note:
Fitness assessments & nutrition coaching are charged per person. Free with the purchase of a 12-week package.
Personal training sessions must be used within 3 months. Certain exceptions apply. Prices are in USD..
