Personal Training
Advantages Personal Training
PT is appropriate for people of all ages, sexes and for those having different goals, varying fitness levels & differing health limitations.
While any and all individuals can opt for PT, members with any of the following health conditions or special requirements will find PT of particular value to them.
Here's how:
Back
Those with a back problem can benefit from a PT programme in 2 ways. By stretching & relaxing the muscles that go into spasm surrounding the affected area (which adds to the already present pain & discomfort) and by strengthening the surrounding muscles to keep the whole spinal column strong. More often than not, the problem can be reversed.
Knee
Working on the muscles surrounding the knee, keep the knee joint healthy and strong. Those having a knee problem can largely (and often completely) reverse the problem via PT.
Pregnancy
Probably at no other point in woman's life is fitness as important as it is during pregnancy. Women can maintain & even improve their cardiovascular, respiratory & aerobic capacities during pregnancy. However, due to the natural & constant changes in the metabolic, respiratory, cardiovascular, musculoskeletal & other systems due to pregnancy, many modifications need to be made to the workout frequently. Your trainer will discuss this with you in great detail.
Diabetes
There are 2 types of diabetes: Insulin-dependent & non-insulin-dependent. Non-insulin- dependent is the most common form, affecting 90% of all diabetics. It typically occurs in adults that are overweight. Treatment for non-insulin dependents usually includes diet modification, medication & exercise therapy. As 80% of NIDD individuals are obese, or have a history of obesity, NIDD is often reversible with permanent weight loss.
Asthma, emphysema and bronchitis
As cardiovascular efficiency & lung capacity is enhanced & improved through exercise, PT can play an important role in the reversal of these conditions.
Arthritis
Through PT one can strengthen the affected joints & muscle groups surrounding the same & improve upon flexibility.
Osteoporosis
Exercise, and weight bearing activities in particular, increase bone density.
Knee
The muscles surrounding the knee joint can be developed and kept strong through PT while correcting postural deviations.
Postural deviations
Rounded, droopy shoulders or a forward pelvic tilt are a result of muscle imbalances & poor posture. Both of them can be corrected through PT.
High blood pressure
which is one of the main factors of CVD can be reduced through PT.
Those training for competition or a particular sport will find PT of great value.
It is a widely known & well-documented fact exercise reduces the risk of strokes, cancer & obesity.
Many other health conditions too can be improved if not reversed. E-mail or call us for further information, & we'll be happy to help.
NB - There are a million & one do's & don'ts when it comes to tailoring a routine for those with any of the above health conditions or special requirements. Your trainer will address & discuss the same with you in detail, & work out a programme for you accordingly.
Diet Guide
About Weight Loss
The right way in which to lose weight is not by dieting, but by eating the right kinds of food, coupled with the right amount of exercise. Diets (& especially crash diets) are not only ineffective, but can also be extremely harmful.
Recommended Dietary Changes (Healthy) food for thought...
- Remove the skin from chicken, fish & meat before cooking. These skins contain a high level of fat.
- Did you know that it takes your brain 20 minutes to realize that your stomach is full? So, if you eat slowly, putting your fork down after each bite, you'll become full after eating less food.
- Eat out of a smaller plate- you'll tend to feel you're eating more than you really are!
- Cut down on milk & milk products such as yogurt, cheese, cottage cheese, ice cream, fresh cream, etc. If you must consume the same, make sure they are made of "No fat" milk, which is easily available.
- Eat more carbohydrates. Ideally, 58% of our daily food intake should be in the form of carbohydrates, but mostly in the form of fruits & vegetables. Consume less starch, e.g. rice, bread, potatoes, chapattis, & pasta. Switch to unpolished rice, wholemeal or multigrain bread, chapattis made of nachni, johar or bajra flour (not white or wheat flour). Consume only one starch per meal, not more.
- Avoid fried foods. Use cooking methods such as boiling, baking, steaming & grilling instead.
- Keep these foods in check: butter, mayonnaise, whipped cream, cakes, chocolates, desserts, salad dressing, Indian sweets.
- It's interesting to know that by cutting down on fats & increasing your carbohydrates, you can eat more food without increasing your caloric intake! This is because: 1 gram of fat= 9 calories, whereas 1 gram of carhohydrates= 4 calories.
- Cut down on meats. Most of us eat 2- 3 times more protein than our bodies require.
- Cut down on aerated drinks. Avoid juices. Drink more plain, room temperature water through the day.
- Avoid alcohol as it is high on calories. 1 ounce has about 200 calories.
- Eat to the extent where you are satisfied, but not stuffed! Most of us have this tendency to over-eat without even realizing it.
- Of course, changing old habits is not easy, so be patient. Moreover, be honest with yourself.
GYM PT Charges
1month
3,700
- Once a week
- 4 sessions
1month
7,400
- Twice a week
- 8 sessions
1month
11,100
- Thrice a week
- 12 sessions
1month
14,800
- Four times a week
- 16 sessions
1month
18,500
- Five times a week
- 20 sessions
1month
22,200
- Six times a week
- 24 sessions
PILATES PT CHARGES
1 Month
4,070
- Once a week
- 4 sessions
1 Month
8,140
- Twice a week
- 8 sessions
1 Month
12,210
- Thrice a week
- 12 sessions
1 Month
16,280
- Four times a week
- 16 sessions
1 Month
20,350
- Five times a week
- 20 sessions
1 Month
24,420
- Six times a week
- 24 sessions
Aerial Arts PT Charges
1 Month
3,885
- Once a week
- 4 sessions
1 Month
7,770
- Twice a week
- 8 sessions
1 Month
11,655
- Thrice a week
- 12 sessions
1 Month
15,540
- Four times a week
- 16 sessions
1 Month
19,425
- Five times a week
- 20 sessions
1 Month
23,310
- Six times a week
- 24 sessions
Those wanting to do PT in pairs on the same time/day slot, will get 20% discount of the total PT amount, subject to the term being identical.
* Those wanting more flexibility in PT (days and timings) may speak to the management about the Flexi PT system.
- Term fees are to be paid when the member comes in to fill out their form and enrol or to rejoin, as the case may be. One may not pay their fees and start on the same day; fees must be paid in advance of a member's commencement date.
- Rates Include GST.
- Residents may bring in their own outside Personal Trainer (only for the Gym) at an extra charge of Rs. 5,000/- per month, payable in advance to Rustomjee Elements.
- All rates are per session i.e. One hour.
- Flexible PT availbale at 20% additional charge.
- Paired PT available at 20% discount.
Timings
Gym PT
| Days | Time | Instructor |
|---|---|---|
| Mon to Sun | 06:00 am - 12:00 pm | Gopal |
| Mon to Sun | 05:00 pm - 11:00 pm | Akash |
Pilates PT
| Days | Time | Instructor |
|---|---|---|
| Mon to Sun | 06:00 am - 12:00 pm | Sudhir |
| Mon to Sun | 05:00 pm - 11:00 pm | Sudhir |
Aerial Art PT
| Days | Time | Instructor |
|---|---|---|
| Mon | 6:00 - 9:00 pm | Viraj |
| Wed | 6:00 - 9:00 pm | Viraj |
| Thu | 6:00 am- 8:00 am | Viraj |
| Fri | 6:00 - 9:00 pm | Viraj |
Note: all our timings are open to both men and women.
Enrolment
Please drop into the Gym / Workshop / Pilates Hub during working hours to fill in your form & pay your fees.
Rustomjee Elements,
Link Road Opposite The Club, Off, Juhu Ln,
New D. N. Nagar, D.N.Nagar,
Andheri West, Mumbai - 400053
Or call us for enquiries: Tel: 022 6111 6111 / +91 9167008206
Upon Joining
Upon enrolling for Personal Training at BA, the following will apply to you:
- PT availability slots (days / timings) are put up in all our facilities. Men may come in only on men's timings & women may come in on any of the existing timings.
- There is no additional Enrolment charge or charges for the use of the facility.
- All taxes are included.
- Enrolment can only be for the whole month. For every month that you enroll for, you will get an additional 10 days. Within the space of these 40 days, your sessions must be completed. It is strongly recommended that you finish your term within the first 30 days though, in order to see the best training results.
- Those wanting to do PT in pairs on the same time / days slot, will gets a 20% discount of the PT amount, subject to the term being identical.
- All fees must be paid in advance of the date from which membership is to become effective.
- Once the commencement date of your term has been fixed, it may not be changed for any reason.
- Membership fees are non-transferable & non-refundable.
- Term extensions will not be granted for any reason whatsoever.
- Once the commencement date of your term has been fixed, it will not be changed for any reason.
- All your Personal Training sessions will take place in Body Art's for Rustomjee Elements Gym, Pilates Hub or Aerial Arts, depending on what you have signed up for, during working hours. You will be accompanied all times by your Personal Trainer. At no point in time will you be allowed to use the facility without your Personal Trainer except Gym, unless you are already a regular member at that facility.
- You will receive an ID card from your Personal Trainer on the day you commence your training sessions, which you will need to produce whenever you come in for a PT.
- If your Personal Trainer is unable to train you on a particular day, you will be provided with another Trainer who will follow your training schedule as worked out by your original Instructor.
- Your Trainer will wait for you for a maximum of 10 minutes after the fixed time of your session, after which that session will be lost by you.
- If you'd like to have a locker, there is no extra charge for one. We do charge a deposit for the key. This will be refunded to you (in full) once the key is returned & the locker surrendered in accordance with our locker rules. Please read the carefully. Do not leave anything of value in your locker. Day Lockers (no extra cost)
- Please bring a towel along with you to use during your PT session for hygienic reasons.
- Our accessory corner. “A Hole in the Wall”, has fitness wear & accessories on sale. Speak to the attendant if you would like to have a look.
- Food & beverages may not be brought into our facility.
- We will be closed on certain Public Holidays. These dates will be specified on the Notice Board well in advance, & on our website. PT will not be conducted on these dates.
- Please have your Medical Clearance form duly complete by our Medical Practitioner & returned to us as soon as possible.
- Any loss arising out of damage to any equipment/ properly of Body Art caused by an act of any member will be changed to the member against the loss so determined by Management.
- The Management reserves the right to restrict from entry or to remove from the Body Art premises any person(s) whose continued presence is offensive or unacceptable to other members or to the Management. Membership of such person(s) is likely to be terminated without refund.
- You may inform your Trainer of our next training session when you see them at Body Art or through our PT Coordinator (take details from Trainer). Scheduling or rescheduling or your learn & sessions can be done by calling/ smashing the PT coordinator. A cancellation has to be done at least 24 hrs in advance, or else the turn in question will be counted in.
- If you want more flexibility in your PT sessions, ask a staff member for more information on our flexi PT training programmed.