#SHARE
Your body is your canvas—and every rep, breath, and intention is part art.
PAL Studio, Personal Training— guiding you through a complete fitness journey in self-awareness, structured practice, and conscious transformation.
"Health is wealth baby!"
EQUIPMENT USED
Helpful optional gym advice
- Dumbbells or kettlebells
- Resistance bands
- Stability ball
- Treadmill, rower, or elliptical
- Yoga mat
BREATHING TIPS (Simple & Practical)
Count breaths, nor reps, Breath + Rep = Power
- Inhale through your nose, filters & improves oxygen absorption
- Long breaths out can calm the nervous system
- Breathing In & Out from the Stomach supports digestion & improves endurance
STRENGTH
2–3 sets, 8–12 full breaths per exercise
- Push (Chest, Shoulders, Triceps): Chest press, shoulder press, push-ups
- Pull (Back, Biceps): Lat pulldown, seated row, dumbbell curls
- Legs (Quads, Glutes, Hamstrings): Leg press, squats, lunges
- Core: Planks, cable twists, ab crunches
BALANCE & STABILITY
Great for warm-up & cool-down activities
- Single-leg balance
- Bosu ball squats or medicine ball toss
- Stability ball core work
FUNCTIONAL TRAINING
Focus: Movement patterns, coordination, real-life actions
- Kettlebell swings
- Battle ropes
- Farmer carries
- Box step-ups
- Slam balls
Weight Loss + Conditioning
- HIIT, functional training, low-impact movement
- Designed for sustainable transformation and cardiovascular health
Strength Training & Sculpting
- Powerlifting, bodybuilding, 5x5, CrossFit
- Focused on progressive overload, muscular balance, and aesthetic form
Cardio & Performance
- Running, cycling, plyometric drills, athletic conditioning
- Builds stamina, agility, and sport-specific power
Goal-Aligned Programming
- Tailored paths for fat loss, recomposition, or athletic performance
- Backed by structured habit-building, nutrient planning, and mental resilience
Muscle gain, cardiovascular resilience, and long-term functional wellness. Every program is custom-built, drawing on evidence-based systems and infused with awareness, discipline, and intuitive adaptation.
PAL Studio expands beyond four walls. City scapes, mountain trails, and forest paths just steps away, we invite clients to train amidst nature’s palette—using the outdoors as a gym, a sanctuary, and a living reminder that movement is freedom. Hikes become a leg day ritual. The beach transforms into a yoga mat. Relax and reset with an ocean breeze Your natural reset.
The Self-Discipline Blueprint - A Simple Guide to Beat Procrastination, Achieve Your Goals, and Get the Life You Want by Patrik Edblad
Yoga Teachings
True wellness engages all layers of being—physical, emotional, mental, and energetic. Drawing from ancient yogic systems and universal spiritual traditions, our sessions include both asana-based yoga and breath-centered meditations, influenced by:
- Karma Yoga – Purposeful action with non-attachment
- Bhakti Yoga – Devotional presence and emotional openness
- Jnana Yoga – Clarity through wisdom and self-inquiry
- Raja Yoga – Mindful discipline through the Eightfold Path
- Kriya Yoga – Subtle energy activation through breath and spinal awareness
These practices are grounded in Pranayama, asana sequences, and intentional posture work—supported by flows such as Balasana, Tadasana, Downward Dog, and Supta Matsyendrasana. Our movement philosophy treats the body as both temple and canvas, with each breath and motion aligned to cosmic rhythm.
Autobiography of a Yogi
Book by Paramahansa Yogananda
Certifications
YMCA Level 2 Certificate in Gym Instructing
YMCA Level 3 Diploma in Gym Instructing and Personal Training
YMCA Level 3 Certificate in Personal Training
YMCA Level 3 Diploma in Teaching Yoga / Pilates
YMCA CPD Courses (Continued Professional Development)
Certified Personal Trainer with a Level 3 Diploma in Gym Instructing and Personal Training. Nationally recognized for health, strength, and human performance. Covering anatomy, biomechanics, nutrition, and personalized program design.
Wellness Coaching
Good reads to influence, motivate and inspire
- Zero Negativity (Ant Middleton)
Takeaway: Guard your self-talk; attitude is the silent edge.
- No Limits (Michael Phelps)
Takeaway: Repetition, recovery, and mindset generate “overnight” speed.
- Max Verstappen (James Gray)
Takeaway: Marginal gains and fearlessness convert talent to titles.
- Kobe Bryant Biography (Angel Scott)
Takeaway: Obsessive practice and study built the Mamba standard.
- Open (Andre Agassi)
Takeaway: Mastery can grow from conflict when discipline stays.
- Do Hard Things (Steve Magness)
Takeaway: Real toughness is knowing limits and choosing deliberate discomfort.
- Inner Excellence (Jim Murphy)
Takeaway: Train the inner game—identity, focus, and routines.
- José Mourinho: Up Close & Personal (Robert Beasley)
Takeaway: Culture, clarity, and siege mentality can galvanize teams.
- Cristiano Ronaldo (Guillem Balague)
Takeaway: Ruthless consistency and body stewardship extend primes.
- Relentless (Tim S. Grover)
Takeaway: Decide which level you play at—and own the cost.
This website uses cookies.
We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.