One on one
Frustrated with your lack of progress? Need a push to get you to lift that extra few kilos? Want to go heavy but afraid without a good spotter? Kaywan offers strength training, cardio training, sports training, infact any fitness training, in the gym, at the park, or at home, wherever you would like.
Initial 60 min induction includes:
- Goal setting,
- Nutrition talk and instruction,
- Blood pressure and girths,
- Postural assessment,
- Progress photos (on request),
- Personal Training sessions are 60 min 1-5 times a week depending on your goal.
These services are offered by most PT’s, but Kaywan will educate you make sure you understand why they are important, so you can help yourself in the future. Kaywan will explain what your blood pressure measurement means and how to improve it, and establish a baseline set of girth measurements to see if you have made any gains or losses. A postural assessment followed by explanations as to why they exist and how to improve them. Armed with this information Kaywan will make sure you understand the results so you can evaluate your priorities and take steps with or without me to gain health and fitness, which gives you a better quality of life. If some of these services are something that interests you then Kaywan would love to catch up for a chat and we can see what it is you’re after and what kind of steps you should take to achieve it.
Do you want to train with some friends? Group training is a great way to share exercise with friends and family. It’s also great for relationships as training with your partner brings you closer together. After an hour working out together, it will feel great as you will all know what you just did, how hard you pushed it and the buzz you get from being flushed with endorphins. It is also very affordable as the more people that train, the cheaper it becomes for the individual. Training can be both indoor and outdoor. Whether it’s a high intensity circuit style session or a more concentrated rep for rep strength training session, you will learn a lot about training your body, and see the results. Another advantage of training this way would be to learning to spot effectively and break through plateaus that training alone may have created. This is very popular for people that want the benefits of personal training as far as the knowledge, experience and safety, whilst also being more cost effective individually. This leads to more frequent training and faster results.
- Initial 60 min induction to understand the participants goals, capabilities, injuries and other restrictions.
- Training sessions may range from 60-90 min, 1-5 times a week depending on your goal and number of participants.
There is always body building contests to be preparing for, and Kaywan knows every detail of the hectic schedule of incorporating everyday life with contest preparation. He understands the situation so he is the best help. Sodium loading, carb loading, depletion, crap loading, clean carbs, shots of Whiskey/Rum, jelly beans, niacin tabs etc. Hair spray, dream tan, hot stuff, contest colour, cooking spray, rollers or brushes where do you start? If these are things you would like to know more about then Kaywan would love to help. If this is your first show then let’s start off with a great first showing. If you’re a seasoned veteran that is looking for that extra conditioning to get you over the top, then there are a lot of tips and secrets that Kaywan would enjoy sharing with you. Kaywan’s contest prep plans vary depending on how much you would like to get help. Maybe you just need to be given a diet or you need a basic plan. Or maybe you want a comprehensive pack that covers, diet, training, posing, tanning, and the infamous last 48 hours before you get on stage where it all can come undone.
Basic Diet Pack:
- Initial 45 – 60 min consultation with follow up 30 min diet plan,
- 1-2 weekly reviews and updates including progress photos.
- Initial 45 – 60 min consultation with follow up 60 min program show,
- The number of 60 min program shows may depend on split,
- Updates dependent on frequency of program change.
Training Plan including PT:
- Initial 45 – 60 min consultation,
- Number of 60 min training sessions dependent on frequency of training (ie maybe one new body part per week. Or heavy sessions with me with lighter high rep session on your own).
- Includes symmetry, compulsories and free posing (routine),
- Photos on request.
Full Contest Prep Plan:
- Initial 45 – 60 min consultation followed by 30 min diet plan,
- 60 min training sessions (from 1 – 5 per week),
- Posing practice including progress photos,
- Diet updates,
- Backstage help dependent on request.
Nutrition and supplements
Do you want to know what to eat, and when to eat it? Want to go shopping and have the complex food labeling/contents explained? When it comes to diet it’s as simple as – Energy in, energy out. The scales need to balance and then the changes occur. Nutrient timing is essential. Eat the right food at the wrong time and it is no longer the right food! Kaywan will tailor an individualised diet to your needs, containing the right foods and timings for you. You will only get fast results if you diet is right for you, combined with an exercise program.
- Initial 60 min food chat and food diary instruction, explanation on what certain foods do and how the body uses it,
- Follow up 30 min adjustments and modifications based on progress.
Do you need a program to follow at your gym? Is your current program boring and not yielding results? There are often a lot of gyms with a lot of useless or non practical equipment, and trainers that will give you a generic, standard routine without really considering your body condition and goals. Kaywan can help you arrange your work out plan to best suit your time and your ultimate goal. He can offer variations so you never have to have the same work out twice. He will give you variations on supersets and body part splits that will really give a shock to your body to kick start its building or toning. Kaywan will clearly explain which equipment is unnecessary, and how to properly use the necessary machines, barbells, dunbells, and cardio equipment. Most importantly Kaywan will explain to you which rep range will promote the best form of growth for you, and when you need to use low reps/heavy weight and high reps/light weights. You will learn about different types of muscle growth, lactate tolerance and how to perform for longer, “Peripheral heart action” and how to incorporate it into your training to prevent cramps, and why back and biceps exercises together in the same work out is counterproductive. If any of these things interest you or you would like to learn some more successful world champion building advice then feel free to contact Kaywan to learn more.
- Initial 60 min induction to discuss current training, contra-indications, goals, training preference/method/split,
- 60 min (dependent on split) program show demonstrating exercise technique, sets and reps.
Motivational speaking and seminars
Kaywan offers presentations or interactive seminars for people wanting to promote their facilities/products or encourage productivity in students or business. Through Kaywan’s many years of study, he is able to deliver insightful and educational seminars on a lifestyle sand exercise. As a successful international sportsman and coach, I can also offer motivational presentations and provide tools for both groups and individuals to set and achieve goals. Maybe your organisation wants more than listening? No problem. Through games and more physical exercise challenges, Kaywan can help build rapport within a group, as well as give individuals knowledge and initiative to excel in their performance in both work and home lives.
If you think it’s just a sport for the rough and tough, you’re wrong. Boxing is now one of the most popular fitness regimes out there, and if it’s a lean, toned, strong body you’re after then this could the sport for you. Boxing as exercise can achieve amazing results. Scrap any ideas you have about beating a punching bag by yourself, boxing is very much a social sport. Classes are usually made up of around 15 to 20 people and concentrate on pad work and sparring. This means you face opposite someone and throw combination punches at them which they block with their padded gloves. Then you swap and block theirs.
What happens in a class?
A typical class will start with a 10-minute warm-up, followed by about half an hour of boxing and finishing with a 10-minute warm-down. Classes will teach you a range of effective punches, combinations and how to defend properly — it’s about technique not strength. Boxing is a high intensity, full body workout that will keep you moving the whole time. When you’re not throwing a punch, you’re ducking and weaving — or doing squats and abdominal work.
What benefits will I see?
Weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. It’s especially good for toning your bottom and quadricep muscles, which is perfect for women who want to lose weight around their bottom and thighs as part of an overall reduction programme. There’s no need to worry about bulking up. Boxing is very much a high repetition work-out so you’ll see tone rather than bulking up. It’s also very empowering and people really get enthusiastic during the class. While it’s not a self-defence lesson, by the end of the first class, you should be able to throw a solid punch.
Is there anything to be cautious of?
Boxing classes are not dangerous, they are non-contact. Just be careful of your wrists – make sure it is straight and stiff, with the knuckles aligned with the wrist. While at beginner stage be careful control you punches and not hit anybody!
I’ve never boxed in my life. Will I be able to do it?
Boxing is all about technique so once you pick up the moves you should be fine. If you’re not particularly fit then that’s not a huge problem. Anybody can box, it is easy to modify the exercise to suit everyone of all ages and fitness levels. It’s not just a sport for the guys either; women actually pick up the combinations faster than men and have more flexibility through their mid-section. The rotation of the back and hips is where all the power comes from for a punch, not the arms.
Swimming is a healthy activity that can be continued into old age, and the health benefits swimming offers are worth the effort it takes to get to the swimming pool. It works practically all of the muscles in the body if you do a variety of strokes. Regular swimming can develop a swimmer’s general strength, toning the whole body. Freestyle, backstroke and breaststroke are the most effective strokes to use in toning your entire body. Swimming also develops cardiovascular fitness and endurance.
Maybe you are a runner, training on a regular basis, and want to find an activity that keeps your heart rate up but takes some of the impact stress off of your body. Perhaps you have been doing some other form of land exercise, and now an injury prevents you from putting weight on a knee or ankle. Swimming can help you. Kicking workouts, water aerobics, pool running, or a regular swimming workout can all give you a great exercise session without the weight of your bodies impact with each move. Swimming can serve as a cross-training element to your regular workouts. Before a land workout, you can use the pool for a warm-up session. Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water. If you have been trying to lose weight, swimming is one of the best ways to do it. Since it is an entire body workout, you can trim excess fat from all parts of the body through regular swim training workouts.
Unlike other types of workout, there is a lower risk for injuries while engaged in this sport. This is because swimming does not put stress on your joints, bones or connective tissues. The fact is, when you are in water, you weight 1/10th less than your original weight. With this sport, you can work out rigorously without having to worry about possible injuries. It is no wonder many athletes use swimming as part of their workout regimen. According to studies, swimming can improve your blood pressure level. This is because this sport improves circulation of blood and makes the heart more powerful. With this said, swimming can also reduce risks for stroke and heart ailments. If you are suffering from any circulatory problems, you will also greatly benefit from this type of workout.
Another great benefit of swim training workouts is relief from stress. Water has healing properties. Swimming in water relaxes your body and soothes the mind. This workout lets more oxygen flow into your muscles, which enables you to regulate your breathing. It is also meditative in nature, as it forces you to focus on the rhythm of your strokes that can inevitably rejuvenate even a racing mind. After you are done with this kind of workout, you will instantly feel refreshed. Since stress can lead to various kinds of health problems, swimming can help protect your body from these diseases. Even pregnant women are advised to do low-impact swimming exercises, as this can help relieve strained muscles brought on by carrying a baby.
Kaywan has significant experience in swimming and water polo in particular, participating internationally as an athlete and coach. His experience in these facets of water sports would be invaluable to the progress of your swimming.
Hydrotherapy is ideal for people recovering from muscle injury and beginning the early steps of a rehabilitation program. Hydrotherapy or “Water Therapy” uses the properties of water including; buoyancy, resistance and warmth of the water, in a positive manner to maximise the physical and mental benefits of participants. There are many benefits of Hydrotherapy from participation in our hydrotherapy classes. Beyond the fact that the aquatic environment is very more enjoyable, and that the close supervision and guidance of motivating trainer, can make exercising and recovery much easier.
Physical benefits include increased aerobic fitness, increased muscular strength, relief of muscular tension, decreased pain and muscular tension, functional retraining for work.
Psychological benefits include relaxation due to warmth and weightlessness, increased feeling of health and wellbeing, increased self confidence, improved mood through positive interaction with other participants.
Elderly and kids special training
In order to live a well-rounded healthy lifestyle, physical activity should be incorporated into your child’s daily activities. Exercise helps our bodies to reach peak performance and is known to reduce health risks like cardiovascular problems. Exercise also aides in building overall strength, bone density, healthy joints and muscles all while helping to maintain a healthy weight. In addition exercise has also been shown to help in other ways as well. Children who get the appropriate amount of daily exercise also enjoy the ability to sleep better as well as reduce stress levels.
Benefits of strength exercise for children are:
- stronger muscles
- stronger bones
- stronger tendons
- stronger ligaments
- more muscle
- less fat
- higher metabolism
- greater physical capacity
- greater self-confidence
- lower injury risk
As you grow older, leading an active lifestyle is more important than ever. Regular exercise can help boost your energy, maintain your independence, and manage the symptoms of any illness or pain. Exercise can even reverse some of the symptoms of ageing. And not only is exercise good for your body—it’s also good for your mind, mood, and memory. No matter your age, your health, or your fitness level, any senior can benefit from moving more. Whether you are generally healthy or are managing an illness, there are large and small ways to get more active, improve confidence, and boost your fitness level. Exercise is the key to healthy ageing.
Physical health benefits of senior exercise and fitness
- Exercise helps seniors maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, overall wellness improves.
- Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for seniors include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. Seniors who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.
- Exercise enhances mobility, flexibility, and balance in seniors. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.
Mental health benefits of senior exercise and fitness
- Exercise improves your sleep. Poor sleep is not an automatic consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
- Exercise boosts mood and self-confidence. Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
- Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.
As you age, regular exercise is more important than ever to your body and mind. Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, though, consider how best to be safe. You may have heard exercise is important for children and older adults, but don’t know where to begin? You’re not alone. Fortunately, Kaywan is here to help you. He has the knowledge and experience to create exercise programs and schedules for both the different needs of the older adults and children. So get moving!
Boot camps and other military-style training are not only highly successful, they are here to stay. You can’t beat a classic. Old-style training appears to be valued just as much as highly specialised machines that isolate particular muscle groups. It’s hard to explain why so many girls love boot camps. You could be forgiven for thinking military training is not that girl-friendly. Well, think again. Basic boot-camp exercises provide an amazing full-body workout that recruits all the major muscle groups and offers a butt-kicking aerobic and anaerobic workout. What about the effectiveness of this kind of training? Well, it is very effective!
The group environment and buzzing atmosphere, which is supportive and encouraging in its own right is advantageous. Also with a professional instructor like Kaywan looking after you it is fun and safe. Importantly, the exercises themselves are generally simple and functional. They are also both upper-body and lower-body focused. Men are generally stronger in their upper body and women in their lower body. This makes the workout quite levelling, so if you’re a woman worrying about whether you can keep up, don’t. You’ll be just fine. The energy of boot-camp training is intense, but it’s also supportive and just sufficiently humorous to make sure you have a good time.
Organise your own group with Kaywan, or join an existing one now.