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S Plan-Fit

I support people on their journey to become more Supple & Stronger. Make Ageing Easy, from Basics to Beyond and achieve your Capable Body.
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I am based in Central Algarve, Portugal. I am passionate about working with my clients to improve their health. My interest is for them to be the best they can be, from gentle rehabilitation, toning, strength & flexibility programmes to improving sports performance. Whatever your ability level is, I will work with you to improve your strength and suppleness. Core strength exercises based around Pi

lates is my expertise, with some cross over into Yoga style exercises. I also incorporate cardio in some classes . So if you want to create a streamlined body with healthy posture, increase your confidence and feel revitalised my methods work. In personal consultations I also incorporate nutrition and food plans. I offer online live exercise classes or personal online consultations and training sessions. I also teach small group classes and one to one sessions face to face . And I run health retreats in sunny Portugal Algarve.

30/08/2026

Hip Mobility and strength.

Can you get into a deep squat and then move around in that position?

30/08/2026

Glute activation is crucial for your health !

Because it brings awareness to if we are actually using them or not !

Unconsciously the back muscles are overused, because the glutes muscles are not firing and engaging.
There can also be an imbalance where one glute activates and the other doesn't.

Weak glutes can be part of the cause of back issues...

29/08/2026

Assisted lunge from standing to laying😊

You could have a chair at the side of you, if you're not sure of your leg strength to begin with.

Build your confidence and leg strength gradually.

See yesterday's video if this one is too easy for you or if you want to see the next step

29/08/2026

Glute activation lifts the leg.
It's important to not use the back muscles to lift the leg, so practice firing up the glutes before even lifting the leg first.

It can take practice to build up muscle memory for the correct muscles to fire first.

28/08/2026

GET Stronger for everyday living!
Follow for more tips to make ageing and moving easier

Being able to get up and down from the floor easily, changes how you live your life as you age.

It requires some leg strength and I can't stress enough how important this move is.

Adapt as you need to and build gradually the levels

28/08/2026

Build quad and hip flexor strength and learn to lift your body weight.

It's a gradual process,and we are all getting there week by week.

Back in the studio next week with new techniques to become stronger and more agile as we age😀

28/08/2026

Slow version, Getting up and down without pressure on your knees.

This is a great upper body and core strength exercise also, while mobilising the hips.

See my other videos for the slow version and lesson how to start with the hip hinge position

27/08/2026

Strengthen different areas of your body to make getting up and down from the floor easier.

With many options (see more of my videos) you train your body around your current limitations to make your everyday life easier.

27/08/2026

A follow on from the other attempts, because exercise only becomes easier with consistency and focusing on technique.

One without the other doesn't give results..

I still have more work to do to improve my upper body strength through consistent practice and tweaking my technique.

Take videos of yourself so you can check your technique too

26/08/2026

Can I pull myself back up? I ask myself 😅after losing control at the end of lowering down.

I somehow found the strength to do it.

It's more difficult to focus on upper body strength while stretching the legs at the same time.

With more practice I'll improve my technique and strength.
Consistency and mentality is key when conquering a challenging move 🙌

Tomorrow's video, I did it better 😊

Challenges to overcome in my 60's 🙌🙌

Endereço

Silves
8300-170

Telefone

+351918130582

Website

facebook.com

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