Online Classes & Consultations
One-to-One Nutrition and Exercise Consultation
€120 (60-minutes)
€55 (30 minutes review)
A one-hour consultation involves a thorough investigation into eating, exercise and lifestyle habits. Health goals are discussed and personalised nutrition and exercise plans are developed. Alva offers clients a three day photo food diary review post consultation to build confidence around food and meal choices as clients start their journey to improved health, energy and fat burning.
10 week weight loss programme
€660
Learn how to lose weight and keep it off
My 10-week weight loss programme will equip you with the nutritional and psychological tools to develop a controlled, long term healthy relationship with food and win the battle against emotional eating and cravings.
8 online consultations – 1 x one hour and 7 x 30-minute consultations over 10 weeks.
Body Conditioning Personal Training one-to-one
€65 (45-minutes)
One-to-one sessions are the best way to focus on your unique needs, injuries or personal goals. Age-related muscle loss is a natural part of life. After age 30 .. yes 30! you begin to lose as much as 3% to 5% per decade. However just because you lose muscle mass does not mean it is gone forever ... it is never too late to rebuild muscle and maintain it.
Sessions help build strength, core endurance, flexibility, balance and improve posture. Highly recommended if you would like your training sessions to be designed with your personal goals in mind.
Fitness Pilates Group Classes
€91 for 7 week programme/€15 drop in per class
Thursday 7pm-8pm
Friday 9.30-10.30am each week run over Zoom
Cardio Pilates is a high-intensity cardio & strength workout targeting the entire body. Combining Pilates and HIIT techniques with cardio this class never gets old.
Pilates lengthens, strengthens & tones the body while working to improve posture, core strength and body conditioning.
Online Workplace Wellness Workshops
“A recent Harvard study showed that for each dollar spent on wellness programmes, larger companies got back $3.27 in reduced health costs and $2.73 in costs connected to absenteeism.”
(Baicker, Cutler & Song, 2010)
Staying Connected - Stronger Together
Now more than ever we need to prioritise wellbeing and staying connected is more important than ever. Alva’s health and wellbeing workshops involve teams working together whether it’s a fun “Bake Off” challenge, “Waking Up & Shaking Up” with her “Deskercise” workout or rummaging through the home pantry to create simple healthy meals and snacks for the family.
Alva’s workshops also give teams lots of practical nutrition and exercise tips on fueling the body for maximum health, energy and performance and advice on optimising health while working from home.
“Our virtual workplace wellness workshop with Alva yesterday was wonderful. The team learned a lot from the focus on nutrition, the ‘deskercise’ workout was both good fun and a great stretch - and our bake-off using one of Alva’s recipes was brilliant! Alva’s professionalism was undiminished by the virtual nature of the event”.
Lou Carton
Fine Grain Property
“Alva recently provided a virtual workshop to BBH on Family and Kids Nutrition which was very engaging for everyone who joined on the day throughout our Europe locations. She gave easy guidelines on how to create quick, healthy snacks & meals to suit everyone in the household and how avoid the usual mistakes of making multiple meals each night. The porridge bread bake off was a great success and it’s now a regular request in my house! Alva’s workshops have been requested by staff time and time again as they know they are clear and easy to follow but packed full of useful information for them while working at home.”
Anne Keane
BBH Trustee Services (Ireland) Ltd, November 2020
“Alva has been coming to our company for a few years now. She is an inspiration who lives and breathes what she teaches. Always posting healthy and tasty food options.
Her quick workouts, which she always provides different levels and requiring very little equipment, give you variety.”
TAMMY GRAINGER,
MICROSOFT
“Alva’s workshop was designed for a busy workforce where people struggle to find time and healthy food selection to make nutritious meal choices during the working week. She gave us great ideas on how to find healthy snacks and meals that will keep energy high throughout the day. Alva’s presentation was very interesting and her style very engaging. We all went away highly motivated with many practical tips on how to improve health and vitality.”
June Cassidy,
Human Resources Manager, Eugene. F. Collins
“Alva engaged our entire team with ease and in a fun way, sharing her knowledge, experience and ideas.
Her advice is very practical, fitting well with everyday living and working. Feedback from our team has been really positive.”