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THE FITNES KLINIKA PROGRAMS

FITNES KLINIKA TEST
Fitnes klinika test
PERSONAL TRAINING
Osebna vadba
CORE PROGRAM
Core program
CIRCUIT PROGRAM 1
Krožni program 1
CIRCUIT PROGRAM 2
Krožni program 2
POWER PROGRAM
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DIAGNOSTIC EXERCISING
Diagnostična vadba

YOGA
Joga
RUNNING CLINIC
Tekaška klinika
NUTRITION ADVICING
Prehransko svetovanje
EXERCISING AT WORK
Programi za podjetja
ACTIVE DAY FOR 80+
Aktiven dan 80+

Programs at the Fitnes Klinika

FITNES KLINIKA TEST

You’ll talk with a sports expert about:

  • your dynamics at your working place
  • which recreational activities you’re already practicing
  • your general health

 You can express your desires, we’ll plan together realistic goals for you.

The test consists of:

  • measuring of your body composition (fat percentage, share of fat to muscle mass, ...)
  • basic motor skills testing to verify the activation of small muscles and test the intramuscular coordination, balance, flexibility and strength.

 By visiting the Fitnes Klinika Test you’ll approach training in the most systematic way possible. A sports expert will address you to the most suitable exercising, considering your health state, body capabilities, wishes and goals.

PERSONAL TRAINING

Individual approach is often needed when exercising even in a small group is difficult due to body or health limitations. We’ve set up a way of exercising for you to allow you dedicate your precious time just to yourself.  Personal training is being performed outside the regular training Fitnes Klinika schedule. Our gym is all for you.

The quick lifestyle is avoiding us to fit all our activities into our daily schedule. We often forget about the importance of our social life. A consequence is our society, becoming individually oriented, generating many psycho-social problems. If being in company with your friend or partner is important to you, you can exercise in par, or in a group of up to 3 persons.

Exercising requiring no special sports knowledge can be a pleasant party, adjusted to your desires and capabilities.  Book the date with the expert that best suits you and test your capabilities under unselfish motivation of the trainer, partner or friends.

CORE PROGRAM

We’re very rare to train the weakest body part, where most of redundant fat is accumulating. It’s the part of our body most difficult to exercise, or we simply forget to exercise. The core muscles and pelvic floor muscles with diaphragm are the basic support to our spine, providing a correct body posture and preventing deformations and pain. A strong core is giving us not only a beautiful shape, but also an undisturbed performing of our preferred sports, and effective fat burning.

The CORE program is the basic Fitnes Klinika program for individuals already noticing problems of wrong body posture, caused by sedentary lifestyle (occasional or continuous pain in spine, neck, shoulders or hips, ...). It’s teaching us the basics needed for a safe further training in our more intensive training programs.

The CORE program is also advised for people already practicing sports, being recreational or professional, but their activity isn’t whole-body involving (running, biking, tennis, golf, …). It is an effective supporting program to improve performance at sports.

CIRCUIT PROGRAM 1

The CIRCUIT PROGRAM 1 is an interesting exercising program with a broad choice of exercises and workout equipment. The training is being performed by circulating among different exercise stations. Alternating exercises is stimulating all the body motion capabilities (coordination, balance, strength, flexibility, …), assuring us a whole-involving treatment. Exercising is motivating for its diversity.

The choice of exercises and workout equipment is following participants’ capabilities, who can step by step perform more demanding tasks. CIRCUIT TRAINING 1 is mainly meant for beginners, learning the basics of exercising process, and for overweight participants. Training intensity is low to average (Heart Rate 70-75%).

CIRCUIT PROGRAM 2

The CIRCUIT PROGRAM 2 is another interesting program with a broad choice of exercises and workout equipment. Exercising is performed by changing workout stations, and the choice of exercises is based on the group’s capabilities, gradually getting able to perform more and more demanding tasks. Composed of exercises for whole-body involving using diverse workout equipment makes it motivational.

The CIRCUIT TRAINING 2 is for participants looking for a bit more intensive exercising to get more strength and improve aerobic capability. Training intensity is average to high (HR 80-85%).

POWER PROGRAM

It’s impossible to develop the intramuscular coordination, which is crucial for development of congruent functional body mass, by only performing monotonous exercises on fitness devices.

The POWER PROGRAM consists of exercising your own body using workout tools (mainly free weights) for a more intensive exercising. One may compete with a friend and prepare his/her body for new exercising challenges.

DIAGNOSTIC TEST

Are you encountering limitations at any of our programs? You’re not sure all the exercises you’re performing fit you, and you need an additional expert consultation?
You can do it at the DIAGNOSTIC TEST, meant for additional consulting on your body state and advising on your future physical activity. Exercising guidelines will be given after your visit of the Diagnostic Test, to the trainers of your favorite programs, who will adapt your training to improve your state and allow further progress.

YOGA

Yoga is here to develop self-consciousness and control over our physical body, emotions and mind for inside balance and harmony.

Asanas (yoga positions) help to remove energy blockades from the body, to release it and make it stronger & flexible, to improve the body coordination.

We train not only our body, but also our mind, because yoga positions require us to maintain concentration, to focus and calm down our rambling thoughts.  Keeping longer a position (particularly if challenging for us) we strengthen our endurance and move the limits of our own capabilities.

Being that yoga isn’t just a physical practice, we use breathing techniques as a support to faster relax and get a better spiritual feeling. We’re living an era of many obligations, stress and fast living, loosing contact with ourselves and forgetting our internal component of health.

Yoga is an excellent form of exercising for everyone wishing to improve concentration at his favorite sports, to reduce stress consequences and improve body functionality, flexibility and internal power.

RUNNING CLINIC

The program is for all the running enthusiasts and for everyone who’d like to become it. Running is one of the most natural forms of moving, but modern lifestyle is making it an effort.

The RUNNING CLINIC is offering supporting activities to your running training. It is a right, systematical and adapted approach to running training focusing on self-perception, stability and core strength, increasing your joints strength and improving your balance.

Unfortunately, we too often forget, how important the small muscles are to compose a strong integrity and allow an undisturbed moving. We can well prepare our body for many running delights using workout accessories like the balance board, the Flexi bar, the XCO Trainer, the coordination ladder, a ball, a skipping rope, ...

Nutrition program

Are you unsuccessfully trying to lose weight for years and there’s no diet you wouldn’t have yet tried?  And you’ve got nothing from it but even more kilograms, or even problems with your health?

Nutrition and exercising must fit your body. This is, why even the best-selling “multipurpose” eating plans and programs usually give no result. We guess nobody told you among the big promises, how harmful a diet can be, if unsuitable to your body.

We have 3 programs for you:


INTRODUCTORY NUTRITION EDUCATION
ADVANCED NUTRITION PROGRAM
NUTRITION THERAPY

Did you know that at an inappropriate body weight loss, in most cases you’re losing muscle mass? Muscle mass is not just for good looking body shape, but first of all for a healthy body functionality.

Insufficient moving, unhealthy and unsuitable nutrition in combination to stress are accompanying more and more people, nowadays. Our full-day obligations and leak of time are exposing one’s’ weakness, making him abuse of energetically poor food, harmful for his health.  The increasing modern life diseases like type 2 diabetes, cardiovascular disease, hypertension, high cholesterol, cancer, depression and many others are reducing our working and sports capabilities and lowering the quality of our lives.

What about another approach and long-lasting results?

At the Fitnes Klinika by Urška, we’re in favor of individual approach, focusing on health. Our programs are distinguished by high specialism and are treating individuals as integrities. They include exercise activity instructions and nutrition advising, adapted to your personal properties: your age, sex, type of working position, precedent sports activities, which altogether is nothing but your whole life style.

A great number of generalized and misleading information are making difficult for us to choose the appropriate slimming method. What we’re trying to explain is, that body changes simply do not happen within days or weeks, and there are no miracle nutrition additives for fast results without harming our health. Excessive fast renouncing to certain nutriments can be body stressing, thus unhealthy. Not just suitable exercising must be performed to obtain long lasting results, we must get rid or change bad habits and customs.

It’s usual to treat overweight people in the same way, because it’s the simplest and easiest approach.    The results are worth the method.  The complexity of each person demands the opposite, an individual treatment. In our program, we act differently. It’s based on professionalism, taking individual needs into account.

The holistic individual treatment is performed by:
  • The Fitnes Klinika team, all graduated of the Faculty of Sports at the University of Ljubljana. We’re proud of many years’ care for human body.
  • Dr. Urška Bukovnik, expert in the field of biochemistry and sports nutrition.

We’re distinguishing ourselves by a professional approach, helping you change bad habits and get long lasting results which will positively reflect on many fields of your life.

INTRODUCTORY NUTRITION EDUCATION

*Consulting meeting (30 minutes) and **nutrition education (1 month)

ADVANCED NUTRITION PROGRAM

*Consulting meeting (60 minutes) and individual eating plan preparation (4 weeks day-by-day)

NUTRITION THERAPY

*Consulting meeting (60 minutes) and ***Nutriton THERAPY (1 month)

* The CONSULTING MEETING includes a consultation with advising (30 or 60 minutes), a nutrition habits questionnaire, results of other analysis/measurements, and advising.

** The NUTRITION EDUCATION consists of advising on buying food, suggestions on meals preparation and choosing of food and meals frequency, particularly in cases of combining nutrition to physical activity.

*** NUTRITION THERAPY is an anti-disease prevention, a supplement and/or support to a clinical therapy or healing, an aid at removing a wider set of problems related to nutrition (gluten intolerance, lactose intolerance, ...) or for immune system improvement.

ALL THREE PROGRAMS INCLUDE:

  • The before and after measuring of the body composition
  • Body activity advicing

Corporate programs

PROMOTION OF HEALTH AT THE WORKING PLACE

Fitnes Klinika is focusing on a clinical approach to human body, adapted to the needs of modern human. Our experts help to achieve effective moving, understanding of proper body and its needs for balanced nutrition and stress elimination.

Inactive lifestyle is harming not only our body, but our physical health, too. Adding this to frequent exposures to stressing situations, we get a winning combination of physical, mental and social disturbances. Modern times are so bringing a new dimension of understanding our health, including first of all the individual responsibility. Everyone can noticeably influence his own health behaving responsibly. Equally important can be the contribution of their companies, if they stimulate their employees for a healthy lifestyle, movement and healthy nutrition.

Data on economic justification of health promotion programs within companies show a high profitability of such programs. The EU Health & Safety at work Agency states that every Euro invested in health promotion at work returns 2,4 to 4,8 Euros of savings on sick leave, lower fluctuations, higher productivity and other benefits.  The Clinical Institute for Occupational, Traffic and Sport Medicine (University Clinic center of Ljubljana) says that sick leave can decrease by 12 to 36 percent among employees participating health promotion programs. The European Agency for the Improvement of Living and Working Conditions Eurofound is evidencing an increased productivity by 20 percent, among the benefits of health promotion programs.

We’ve set up the following programs for the promotion of health at work, lead exclusively by experts, graduated at the Faculty of Sports of the university of Ljubljana, who most of them are kinesiologists.

EXERCISING PROGRAMS AT THE FITNES KLINIKA

The EXERCISING PROGRAMS AT THE FITNES KLINIKA are offering personified approach and adaptation of the program to possible health limitations, as the programs are being lead in smaller groups of 3 to 8 persons. The programs are differing by intensity and target activity, but we always pay attention to the weakest body part - the core. Each participant can have his body composition (the share of fat, muscle mass in kilograms, share of water, visceral fat, metabolism, ...) measured before the beginning of exercising, he can consult an expert about his wishes on improving his capabilities at the preferred sport, and much more.

ACTIVITY AT WORKING PLACE

We have a program of activities at working place, representing a holistic approach to you and your health, and what is most important, the possibility to daily interact with the expert to whom moving and healthy lifestyle are close. The program will be lead in form of 10 to 15 minutes’ active breaks, focused on activation and relaxation of muscles endangered by sedentary position, and relaxing and cognitive techniques reducing stress effects. Being individual treatment and clinical approach the properties which are forming us and we defend, the activities will be adapted to your daily needs.

WORKSHOPS AND LECTURES ON IMPROVING AND MAINTAINING HEALTH

with contents:

  1. WINNING STRESS AT THE WORKING PLACE
  2. FUNCTIONAL BODY AND BODY CONSCIOUSNESS
  3. HOW TO PREPARE A HEALTHY MEAL, THE IMPORTANCE OF BALANCED NUTRITION
  4. A LOOK AT BODY DEFORMATIONS AS A CONSEQUENCE OF THE MODERN WAY OF WORKING
  5. ...

»TEAM BUILDING« WEEK ENDS

with contents for maintaining control over health & stress

BODY PREPARATION AND ADVICING ON SPORTS EVENTS

your employees make part.

Active day for 80+

ACTIVE DAY

The ACTIVE DAY program is an innovative form of daily activities for elders 80+ living at home, who for any reason cannot be active enough outside their home to maintain a satisfactory life quality.

The Active day program is being held two to three times a week in all the DEOS centers for elderly people in Slovenia. It’s being professionally supervised and lead by the Fitnes Klinika trainers. Despite the program is a group program, it’s personalized - the trainer first evaluates the participant’s state, then they together set suitable goals and exercises.

It consists of a series of connected activities:

  • A morning coffee or tea chat
  • A 30 minutes introductory explanation of the goals and today’s activities, and the importance of active and healthy lifestyle in the old age.
  • An hour of physical activity
  • An hour of cognitive exercising
  • Lunch
On a long run, the program is giving elders a better mental and physical health, allowing them better living at home for a longer time, needing less help from their relatives. We can organize their transport from home to the place of activity and back home, when they need it.

The Faculty of Sports at the University of Ljubljana recognized the Active day program as a quality program, including the participants into a research on the influence of active old age lifestyle. The research was lead from the beginning of March to end of May 2017 in cooperation with the Zavod aktivna starost (Active old-age Institution), the Fitnes Klinika, the DEOS company and the Faculty of Sports. The experts of the Faculty of Sports evaluated the participants’ state before the research, they were following them all the time and gave their conclusions at the end of the 3 months’ research. The participants are enthusiast about the progress, and their trainers are well glad to share their enthusiasm.

More about the program Active day for active old age