Is the ideal start if you have never exercised or it’s been quite a while.
Low-intensity exercises improve your cardiovascular resistance, strength, flexibility and mobility.
The focus lies on learning proper technique and posture, taking into account your own physical capacity.
Designed for intermediate to advanced levels, these sessions are designed around building and maintaining muscle strength, improving flexibility, mobility and balance.
Combined with cardiovascular exercises they improve your metabolism to burn fat.
Age, lack of movement and poor posture lead to spinal problems and chronic pain that affect daily functioning.
Learn how to rebalance your back and strengthen key muscle groups for increased support and smoother movement.
Combination with ‘Bodyflex’ class is highly recommended (see Small Group Classes).
These services perfectly complement one another to support your journey.
During the Duo Sessions you can train with your partner or friend and work on your health together.
This 60-minute training is specially designed for women who want to improve strength and muscle mass – without the intimidating fitness environment.
This is no one-on-one personal training.
It’s an affordable ‘small group format’ where you train together with other women.
Each participant works out individually with her own personalized training program at their own pace, sharing the space with maximum 3 other women.
This creates a well-directed, supportive and motivating atmosphere under the constant supervision of Judy Garcia.
These classes are highly recommended for women with chronic back pain and stiffness. The exercises increase flexibility, strengthen the back, boost energy and reduce stress.
Judy combines strength and flexibility with flowing movements from Pilates, yoga and Body Weight Training.
Around age 50, your balance can deteriorate for various reasons: less strength, less flexibility and coordination, certain medications, … To improve your sense of balance (and reduce the risk of falling and fractures) you practice simple sequences to the tune of rhythmic, catchy music.
Circuit Training trains your entire body: from stimulating your lungs over your heart to other muscles. This is how you activate fat burning and improve your strength, endurance and flexibility.
You move from one exercise to the next with minimal rest time.
Tabata boosts your metabolism and helps prevent weight gain during menopause.
HIIT training includes 8 exercises that you perform 8 times for 20 seconds, with 10 seconds of rest between repetitions each time and 1 minute of rest before each new exercise. This allows you to complete a full intense workout in less than an hour.
This workout is suitable for strength training or cardio, or a combination of both.
Step into a time machine and join our Retro Aerobics class, where we bring back the vibrant energy of the 80s! This class is led by Judy, an authentic pioneer in the fitness industry since 1983. Judy will guide you to the beat of aerobic dance, bringing back the same vibes from when she first started her fitness career.
In this class, you’ll enjoy a mix of low-impact cardio and strength exercises, all set to the iconic music of the 80s. We guarantee you’ll feel the spirit of the 80s with every move!
Don’t miss out on this unique fitness experience!
Step into the silence and rediscover your balance with Yin Yoga, a deep and restorative practice designed to release tension, improve flexibility, and calm the mind. Unlike dynamic styles of yoga, Yin focuses on long-held, passive stretches that work deep into the connective tissues, enhancing joint mobility, circulation, and promoting a profound sense of relaxation.
Duration of all sessions: 55 minutes
5 Lifestyle sessions on healthy living in (peri-)menopause
+ 5 sessions of physical training
This program is the ideal path to better understanding your body and improving your lifestyle once you reach The 5th Floor.
The program teaches you perfectly what you need to KNOW and DO.
The 5 lifestyle sessions cover a menu of topics from which you choose your priorities. In the 5 training sessions you lay the foundations for building your physical strength, mobility and flexibility.
You can then move on to other training formulas.
Are you feeling like those extra kilos are controlling your life?
Do you have an incredible sweet tooth that makes it hard to resist sugars?
Or do your emotions determine what and how much you eat?
The Slim Down Program is for women who want to lose weight and keep it off long term.
The program consists of 15 sessions spread over 10 weeks:
5 weight loss sessions, of which the first 2 are to make up a realistic plan aimed at your personal situation and goals.
During the following 3 we will check your progress, make certain tweaks if necessary and motivational coaching.
Additionally, there are 10 personal training sessions, specially designed for weight loss.
With mental coaching we teach you how to deal with the mental changes that menopause, or life in general, brings: emotions, stress factors, how to deal with fatigue, …
Together with you we look for the right strategy and provide you with services, tips and tools to also be mentally strong.
GLP-1 treatments like Ozempic® and Wegovy® can help you to lose weight in an efficient way.
They help you control your appetite, feel more easily saturated and lose body fat.
But success depends on how you combine them with a healthy lifestyle.
Without the proper adjustments in your lifestyle weight gain and loss of muscle mass will be inevitable – especially for women in peri – and menopause – because of the short-term effect of the medication.
That’s why Judy developed an overall coaching program to re-enforce the results of your medical treatment with:
This way you keep the results without fear of the yo-yo-effect.
Explore all our services and choose the ones that suit your goals the best!
