Your trainer will make you a priority and help you stay focused. And though you won't be pushed beyond your abilities, you'll be amazed at what you can achieve when you have a trainer there to support you.

Your Small WONDERS personal trainer will develop and help you implement your own vitality plan, which will include customised nutrition, a specialised exercise programme, appropriate rest habits and lifestyle modifications that allow you to live according to your core vales.

Let's get started - 5 steps on your path to vitality
Small WONDERS personal training includes a 5 step process for optimal vitality. This process comes from systems taught through the CHEK Institute, world-leading experts in holistic health and well-being.

• Step 1 - Free one-on-one consultation
• Step 2 - Nutrition & lifestyle assessment
• Step 3 - Physical assessment
• Step 4 - Customised exercise & personal coaching
• Step 5 - Continuity of care

The assessment includes extensive tests and questionnaires specific to the needs identified in your initial consultation. Assessments may include:

• Analysis of food diaries and medical history to identify your individual metabolic type and determine what your customised food plan will include.
• Investigating your sleep patterns, energy levels, pain, breathing issues - addressing the new paradigm of holistic health.
• Discussing any areas of stress in your lifestyle, manifesting as physical, mental, nutritional and spiritual. This allows us to put in place action steps towards managing your stress.

Your assessment is designed to bring awareness to your body's signals and guide you towards relief from any dis-ease.

Your customised nutrition & lifestyle programme
After your assessment, your trainer will put together a package detailing your complete, actionable nutrition and lifestyle programme.

Your programme will include:

• Nutrition and lifestyle guidelines
• Healthy for life summaries
• Food fine-tuning sheet
• Mind maps
• Metabolic typing guidelines specific to you
• A meal plan to nourish your body with the right whole foods for your metabolic type
• Simple action steps to get you started

We recommend a follow-up consultation within 10 days to review action steps, discuss any challenges and fine-tune your programme.

Areas of assessment are:

• Medical history (injuries, illness etc.)
• Exercise history
• Postural analysis (static and dynamic), (includes digital analysis)
• Gait analysis
• Muscle and joint flexibility
• Abdominal and back strength/ coordination
• Movement pattern analysis
• Body composition

Your personal trainer will discuss the results of your assessment in detail with you to help you gain awareness of what your body needs. With support from your trainer, you will set goals to make the programme fit with your lifestyle.

Personal trainers demonstrate all exercises and help you understand why each warm-up, stretch, mobilisation and exercise has been given to meet your unique needs. The key to this first session is developing body awareness and getting to know where to feel each movement.

All programs include:

• Functional warm-ups
• Corrective stretching
• Corrective mobilisations
• Specific abdominal strengthening exercises
• Functional movement patterns
• Breathing techniques for optimal function
• Specific repair exercise for Chi-cultivation

You will be taken through your exercise programme in detail, at a pace that allows you to understand and master each movement - it is important not to rush this stage. We will ensure you have the time you need to become confident with your programme, which may mean that several sessions are needed to get started.

• Expert lifestyle, nutritional and exercise advice
• Opportunities to ask questions, discuss challenges, and build a close relationship with a supportive personal trainer who knows how to listen
• One-on-one attention in the Small WONDERS private studio
• Educated development of new programs, nutritional fine tuning, advanced lifestyle modifications, life mentoring
• Physical and nutritional re-testing
• Connections with the Small WONDERS network of complimentary referrals, book references and website information

Weekly monitoring is advised to get the most from your vitality journey.