Exercise guidance
one to one & small groups – on line

At Follow Steps, we offer personalised exercise.
One to one session or classes are carefully matched to your preference and needs.
Careful consideration is also paid to your current health, ability, possible influence of medication and to your lifestyle preferences.

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Exercise Guidance and Classes online

FOLLOW STEPS offers a wide range of exercises; choice depends on your preference and your needs.
We will do our best to find to find suitable time schedule for you you and work out an appropriate plan to move forwards.
Please see bellow for our range of classes running on line.

We use Zoom interface with personal log in send directly to your email address.

Cost of our online exercise classes: Payment possible via Bank transfer or secure Paypal link or QR code
1x group trial session (possible) after arrangement – no payment
Follow Steps single exercise session on line price (50 min) – £36,00 
Follow Steps – 8 single session – on line price (50 min) £288
Follow steps – 8 single session (regular participants receive 20% advantage)

Follow Steps group ( new) – 12 sessions online price £144,00 ( regular participants receive 20% advantage)  

1 to 1 Exercise session and small group exercise sessions with regular reviews possible to maintain focus on your goals and progression.

Exercise covering all areas/varied specific focus sessions/groups ( see our class individual information bellow for more details and times)
*Upper and lower body strength, core/trunk strength
*Range of movement
*Balance (postural stability)
*Coordination & Dual tasking
*Cardiovascular exercise
*Flexibility
*Multifactorial/ dual tasking/ mind -body exercise ( Qigong/Tai chi)- in health context

BALANCE exercise class – group – online
Tuesdays (18:00 UK time)

->levels & adaptation possible: high/ intermediate/ low
This class is available to book as a course of 12 sessions. In this class, we practice standing lower and core strengthening exercises, postural stability and eye/gaze stability exercises. We work with varied base of supports (stance width/soft and challenging surfaces), we also include dual-tasking exercises to challenge your balance further.

5 participants maximum

EXtend – group – online
Flexibility and range of movement exercises including standing Qigong exercise

as per arrangement 50 min

Deep breathing plays a central role in this therapeutic flexibility and mind body exercise session. It helps to calms the sympathetic (fight and flight) and activates the parasympathetic (rest and digest) side of the autonomic nervous system. The autonomic nervous system is known to regulate breathing, heartbeat and digestion. The slow, gentle movements help you to warm up your tendons, muscles, ligaments, mobilise the joints and promote circulation of body fluids (i.e. blood, lymph).
In this session, you will learn to coordinate physical movements with breath through repetition of one or sequence of movements.

5 participants maximum

TAI CHI (Sun style varied short forms &Yang style – 24 forms) – on line
as per arrangement ( max 4 participants)

Yang style “Beijing” 24 movements form
Prepare to exercise your whole body and mind. Regular practice of Tai Chi offers balance, dual-tasking and coordination challenges. Tai Chi will benefit your cardiovascular health, range of movement, posture and postural stability. In standing, it will help strengthen your legs and engage your core muscles. If needed we select and adapt movements to allow even a complete beginner to learn the foundation and principles of Tai Chi.

All of the moves can be adapted to easier higher stance for all to enjoy.

4 participants maximum

Circuit Class group – group – on line
Offering just the right balance of cardiovascular /strength/coordination exercise
as per arrangement 50 min

Cardiovascular and strength exercise combined allowing to maintain the right intensity throughout the class. Exercise choice is set to your specific level of intensity with adaptations as required.

5 participants maximum

1:1 online session (40 or 50 min duration)
Dependent on individual arrangement
Please contact us to arrange time and set suitable long term achievable exercise plan.

Flexible times upon arrangement

TESTIMONIALS

The classes are always fun, inspiring and always fresh with new exercises every week. Michaela pushes you when she knows you can do it, so that you are always encouraged to be better than your best.
I have been doing Michaela’s classes for just over a year and, as well as being hugely enjoyable and inspiring, my balance and strength have improved.
Michaela’s classes have made me feel more confident about my stability, strength and balance and ability to cope in the world as I get older.
“by online balance class participant”

“As a Parkinson’s sufferer, I have found Tai Chi to be beneficial for balance and coordination. My leg and core strength has improved. It is also very social and enjoyable for all ages and outlooks.”
“by Roger”

The Tai Chi for Health Classes have really made a significant improvement to my overall balance, coordination, general mobility and stamina, among other benefits. Michaela and David, our lovely instructors, are very understanding of the physical needs of people like me and have patiently, lovingly and supportively taken me through the journey towards achieving better physical health through Tai Chi and it’s their support that has enabled me to get to where I’m at physically. In addition to the physical exertions, the Tai Chi for Health Classes provide an enjoyable experience in a relaxed environment with some fun shared with fellow participants who make it worthwhile. I always look forward to attending the weekly classes.

By Evelyn

Usually I would have opted for a ‘high impact’ form of exercise, however since starting Tai Chi I have found this to be so beneficial. After the class, I feel so relaxed and the slow controlled movements exercise the body and the brain. It helps posture, balance and fitness in a friendly calm environment. Thank you.

By Sandra

As a Parkinson’s sufferer, I have found Tai Chi to be beneficial for balance and coordination. My leg and core strength has improved. It is also very social and enjoyable for all ages and outlooks.

By Roger

The merits of Tai Chi are difficult to explain as a layman, but Tai Chi brings the collective beauty of people normally marred with the disease together in an unself-conscious way, and one can feel the benefits almost immediately with the inner peace it endeavours.

By Robert S

Tai Chi/Qigong offers mindful movement and can be used as a great rehabilitation tool when training posture, balance, leg strength, core strength and postural stability.

Learn to connect your body movement with relaxed breathing. Connect and coordinate trunk, upper and lower body movement.

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Follow Steps
Phone:
UK: ++44 7703297167
BE: ++32 468099299
Email: michaela@followsteps.be

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