SEASON'S GREETINGS
YESSSSS, t'was FUN!
SPECIAL ZUMBA CLASS with Rob & Friends - that's 1+2!
Friday, 28 November @12pm
SIGN-UP BELOW FOR VIC WOC CLASSES!
SESSION 2 - 5 December SESSION 9 - 12 December
EFFECTIVE IMMEDIATELY...
MINIMUM PURCHASE OF 10 COUPONS
Minimum 10 coupons, thereafter in blocks of 5
(10, 15, 20, 25, 30...).
No more loose coupon purchases.
Member Coupons - EUR 6
Guest Coupons - EUR 8
Join or renew your 2026 membership...
and purchase your coupons at member price!
Full-Year Membership Fee (January-December 2026) EUR 30
Half-Year Membership Fee (July-December 2026) EUR 20
All payments by bank transfer only!
Payment Reference: 1 year or 1/2 year membership - Email: xxxx
Please include your email address to receive your e-membership card!
DON'T FORGET TO.......
- Pay for and collect your coupons BEFORE class
- Sign up for the session you're planning to attend
- Put your initials on the list when you get to the gym
- AND....PLEASE LEAVE YOUR COUPON FOR THE TRAINER!!!
CHRISTMAS APPEAL
May we all enjoy a Merry Christmas
DONATIONS to VinziRast for homeless people
Gratefully accepted every Thursday until 18th December by Michael
Stay Motivated with the VIC WOC Training Programmes
When the weather gets colder, indoor workouts offer a great way to stay active and fit. You can choose from a variety of options, including bodyweight exercises like squats and push-ups, strength training with dumbbells or resistance bands, and cardio workouts using equipment like stationary bikes or rowing machine.
Consider incorporating yoga, Pilates, or dance fitness for a full-body workout that also enhances flexibility and mindfulness.
Indoor Workout Options:
Bodyweight Exercises: Squats, lunges, push-ups, planks, and burpees can be done anywhere, anytime without equipment.
Strength Training: Dumbbells, resistance bands, or even household items like filled water bottles can be used for strength training exercises like bicep curls, squats, and lunges.
Sign up for Body Shaping class on Thursday (12pm with Michael).
Cardio: Treadmills, stationary bikes, ellipticals, and rowing machines provide effective cardio workouts. Consider interval training for a challenging and time-efficient session.
Circuit Training: Combine strength and cardio exercises for a full-body workout.
Join our cardio classes on Tuesday (1pm HIIT with Eva), Wednesday (12pm BBP with Wills) and Thursday (12:55pm Strong Nation with Rob).
Yoga and Pilates: These practices improve flexibility, strength, balance, and body awareness.
We offer Pilates class on Tuesday (12pm with Connie) and Friday (1pm Body Balance with Wills).
Dance Fitness: Zumba or aerobic dance routines are fun and energetic ways to get your heart rate up.
Zumba your heart out with Felipe/Elif (Wednesday 5pm) and Friday (12pm with Zumba Jammer Rob).
Tips for Indoor Workouts
Stay Hydrated: Drink plenty of water before, during, and after your workout.
Listen to Your Body: Pay attention to your body's signals and adjust the intensity or duration of your workout as needed.
Make it Fun: Choose activities you enjoy to stay motivated!
May Fitness be with you – in F09 – Not So Far Away!
It's an opportunity to take back some control in areas where we have all felt a bit powerless, set goals and create healthy routines that are focused on ourselves.
Cleaneating and Cookworkshop with our very own Eva Nevinova
Visit #LINK
Every other Friday 4-5pm
Mindful Body Class with Megan
FREE for all VIC WOC participants provided by the kind sponsorship of the
VIC Women's Football Club
Bring your own yoga mat and water (no shoes needed).
DO YOU KNOW OF ANY GOOD TRAINERS?
VIC-WOC Committee is looking for guest trainers to add to our roster. To keep you in top shape, we want to ensure we have plenty of choices for our sessions. Know someone great....? Then send details to Tin Ling: t.loi@iaea.org.
We'll do the rest!
With the VIC Workout Club you have a wealth of opportunities to energize your mind and body - START NOW! You won't look back!
Check out our great weekly schedule. With regular changes and cool Guest Sessions there is always something to keep you interested, fit, healthy and happy. Do your body a favour - start a workout now!
Your way to better
health and fitness with the
VIC Workout Club!
Pilates FIT
Trainer - Connie
TUESDAY 1200
Using hand-weights and pilates balls, precision movements will
tone your body and
strengthen the core.
HIIT
Trainer - Eva
TUESDAY 1300
High Intensity Interval Training - Combines short bursts of intense cardio exercise with periods of rest - super class to help burn plenty of calories and sweat out those toxins! Count down to the bell!
BBP
Trainer - Wills
WEDNESDAY 1200
Using hand weights, a cardio session to strengthen the Bauch/Beine/Po [Abs/Legs/Butt]
STRONG Nation®
Trainer - Rob
THURSDAY 1255
Combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, lunge, burpee is driven by the music, helping you make it to that last rep, maybe even 5 more.
Body Shaping
Trainer - Michael
THURSDAY 1200
Repetitions using hand weights and body strength to tone and firm, working every muscle group.
Zumba
WEDNESDAY 1700 (Trainers - Felipe, Elif)
& FRIDAY 1200 (Trainer - Rob)
Latin-inspired music and dance. Dynamic and exciting - great fun with our internationally renowned trainers helping you burn up to 600 calories per session.
BODY BALANCE
Trainer - Wills : FRIDAY 1300
Stretching, toning and balancing workout to promote suppleness and flexibility.
ZOOM SESSIONS OFFERED BY TRAINERS - CONTACT THEM DIRECTLY FOR MORE INFO!
Johan - coaching.jola@gmail.com
Eva - eva@nevinova.com
Ivana - ivapilates@gmail.com
Chiropractor - try Barny Lucas - in the VIC in F0936 every Wednesday - www.barnylucas.com