I am currently doing BodyBySuzy which are my live online workouts. Additionally, you can access at-home workout videos via my YouTube channel.
BodyBySuzy
Live Class Goals
The aim of BodyBySuzy is to create a holistic approach to fitness with an intimate online community. These classes are live online sessions. The focus is to create the ability for everyone to continue their fitness journey while staying at home.
- BodyBySuzy classes are offered every weekday at 8:00am (AST) via the Zoom platform.
- These classes are two-way live streaming meaning that you will see me for motivation and direction while, I will see you for safety.
- Each class will be about one hour long.
- To help maintain fitness, classes will be held on most public holidays. Some exceptions to this are Christmas, Boxing and New Years Day. There will be times when there may not be any classes due to illness or connectivity issues.
Clear Expectations For All Participants
For a holistic approach, there is a part for each member to play.
- BodyBySuzy classes focus on the most important muscle of the body which is the heart and also focuses on the most important organ, the brain. (Research shows that virtual connection begets the same biological response as in-person meetings which is also an aim of BodyBySuzy classes.)
- BodyBySuzy is devoted to help maintain connections and sense of belonging. It would be ideal for members to sign in with videos on by 7:50am (AST) to meet and greet all the participants and to deal with any connectivity issues.
BodyBySuzy Subscription
- BodyBySuzy classes are available for a monthly subscription of US$50 per person (or EC $135).
- A payment request via Paypal will be sent monthly.
- Subscriptions are non refundable and non transferable.
BodyBySuzy Schedule
Description Of Classes
Hour of Power (less than 60 minute class)
HOUR OF POWER is a total body dumbbell workout that will get you strong and fit. This less than 60 minute set is designed to target all the different muscle groups of the body using scientifically backed moves to tone and strengthen muscles. Connecting movement through 13 songs, this class will build endurance, strength, flexibility and balance using weights with high repetition.
This is the most regular class on the schedule and it runs every Monday, Wednesday and Friday during Weeks 1 - 3. Striving to maintain a mind-body connection, the entire set is typically changed every three months.
Be sure to have a mat, towel and a few sets of dumbbells (or household items like books, bags of rice, sand bags etc) nearby. No shoes required!
Rev Your Engine (60 minute class)
REV YOUR ENGINE is a 60 minute class that will boost aerobic and muscular fitness based on two distinct approaches - strength building and cardio blasts. The strength building routine will always focus on working targeted muscle groups of the body with a variety of exercises that will challenge physically and mentally. Cardio blasts are periods of cardiovascular training with varying lengths of time. Depending on the goal, these time periods can be short with high energy bursts or target endurance with a longer set. Accommodations and suggestions for alternative moves will be given.
Even though this class is done to NO music - “silent training” - this one brings the most variety. This class is done every Tuesday during Weeks 1 - 3 and will change every month.
Looking for a challenge? This is it so, be sure to have a mat, towel, glass of water and shoes on. Due to the variety in this class, weights are sometimes needed.
(Don’t like “silent training”? That’s cool - have your own 60 minute playlist on the ready!)
Better Balance Baby (60 minute class)
BETTER BALANCE BABY is body-weight workout focuses on slow-twitch and fast-twitch muscle fibers to help target balance as well as strength. Building strength in the upper and lower body, this workout will help even out the imbalance that exists within the body as a result of personal preferences and repeated day to day movements. Deceivingly hard, this session just looks easy and will have anyone dripping with sweat! Since the emphasis is on balance, most exercises will be unilateral - working one side of the body with movement and the other side with isometric intensity. This class literally works from head to toe with a particular emphasis on developing foot strength and stability.
This 60 minute class is typically done once a month on a Thursday during Week 4 as a compliment to the Loading Series.
Wanna try? Bring along a mat, towel and glass of water. Additionally, have a chair or Veron handle can help support your balance as you develop control - having one close by can be helpful. This class does not require weights or shoes!
Crush This Circuit (60 minute class)
CRUSH THIS CIRCUIT is a high intensity interval training (HIIT) class lasting less than 60 minutes and consists of three rounds. Each round is made up of 15 exercises using an interval of 45 seconds work/effort and 15 seconds rest/recovery. The exercises vary depending on the circuit but will always include total body movement with exercises to build strength and increase aerobic health.
This is done once a month on a Thursday, during Week 1. This intense circuit class is challenging and it will push your pace outside of your comfort zone. Don’t worry, high energy beats will guide you and make you want to move.
A glass of water is must along with shoes, weights, a towel and a mat.
Transform Thursday (60 minute class)
TRANSFORM THURSDAY is the class that brings a little of this and a little of that with a combination of mainly Better Balance Baby and Kick Your Own Butt. Additional moves are taken from Standing Arms in Hour Of Power as well as aspects of Rev Your Engine and Grow Your Own Flow. We move through the session transforming from one workout to another as we strengthen and increase endurance.
Currently, this is done on a Thursday of every month during Week 2.
No weights needed here but please have your shoes on.
Kick Your Own Butt (60 minute class)
KICK YOUR OWN BUTT is a high energy, no contact combat-esque class that is created to build your cardiovascular health with an emphasis on improving the heart and lung connection - increase VO2 max, increase fitness level as well as a better respiratory rate. Even though most moves are low impact, this 60 minute class improves cardiorespiratory endurance with punches, knee strikes, and kicks. Sometimes, this class is rounded out with body weight strength training as well as standing core exercises which are a great benefit to all the abdominal muscles as well as the muscles of the spine and back.
Set to a non-stop playlist, this class amps up all aspects of cardio and is done on a Thursday once per month (Week 3) . The moves typically stay the same yet are put together in varying combinations. New moves are introduced occasionally to keep things fresh.
Come prepared by having your shoes on with a towel and glass of water near by!
Loading Series (60 minute class)
LOADING SERIES is a workout focused on creating a gym-like feel. During this series we target specific muscle groups with weights that challenge and target with an emphasis on loading. Each workout has a 5 minute warmup followed by 10 minutes of cardio. Then we progress to the strength training set with 3 to 5 exercises with 3 sets of 10 reps. The workout is finished with another 10 minute round of cardio followed by a 5 minute cool down. The series is made up of Upper Body Loading, Lower Body Loading and Total Body Loading.
In Upper Body Loading focuses on strength training exercises that target the upper body - back, chest, shoulders, biceps and triceps. This is done on the Monday of Week 4.
In Lower Body Loading the series uses strength training exercises to targets the lower body - legs. This is done on the Wednesday of Week 4.
The Total Body Series takes the Upper and Lower Body Series into one workout. This is done on the Friday of Week 4.
Grow Your Own Flow (60 minute class)
GROW YOUR OWN FLOW is a yoga-based body-weight stretching program with emphasis on mobility, flexibility and control. In this workout we move from one pose into another with a sense of purpose and process. The idea is to connect to your breath and recognize that your ability in stretching/flexibility will improve with consistency and intention.
This session is done once a month on a Tuesday during Week 4. You will just need a towel and mat to be ready for this workout.
If you would like to join in my live BodyBySuzy sessions, please MESSAGE ME.
Can’t make those times but still want to work out? Check out MY YOUTUBE CHANNEL!
SUZING as I affectionately call my indoor cycling classes are about 60 minutes of intensity yet well balanced with focus on gaining cardio-vascular endurance and increased lower body output. All my classes have a warm-up, as well as cool-down, with brief but timed moments to recoup and refocus. I will incorporate different aspects on the bike to build intensity using sprints, endurance rides, variations in adding tension to the weighted wheel as well as jumps and climbs while we also enjoy flat rides.
I am currently doing this class at the gym - Legendary Fitness in Corinth - every Saturday morning at 9:15am.
The cost is EC$20 per class payable to the gym.
Fitness Freaks Gym
Currently not available due to COVID-19
Every other Sat
Indoor Cycling
A group fitness class that uses a special stationary exercise bicycle with a weighted flywheel. The class focuses on endurance, strength and intervals. This is the class I affectionately call "Suzing".
Note: On Saturdays, I teach every other weekend.
Tight N' Tone
A group fitness class that focuses on using body weight and/or light weights to tone and strengthen the entire body. This class may also include short cardio bursts to strengthen the heart. It is a good alternative to heavy weight lifting. This class varies often to keep increasing your fitness level.
Vel's Fitness Centre
Currently not available due to COVID-19
Strength
A group fitness barbell class that uses light to moderate weight with high repetition to sculpt tone and strengthen your body.
Kick
A group fitness class that requires you to kick and punch your way into cardiovascular health. This class is a combination of about 45 mins of cardio (upper and lower body focus) followed by body weight strength training and abs.
The Landings Resort & Spa
Please Note
Classes at the Landings have not yet start.
Expected start date - mid November 2017.
Every other
Every other
Indoor Cycling
A group fitness class that uses a special stationary exercise bicycle with a weighted flywheel. The class focuses on endurance, strength and intervals. This is the class I affectionately call "Suzing".
I LOVE working out with Suzanne! She is tough, funny and keeps things real. I think she’s really relatable. I enjoy her workouts because she is concerned about form, she encourages me to stretch my body to new levels constantly, she believes in me and she has the best songs to keep me moving! But mostly because I feel my endurance improving and see the results in my body. Xoxo
One of the things I like most about taking a class with Suzanne is she explains fully how to do the exercises correctly. The class is always on time and her positive energy and bubbly personality is contagious. One can't help but feel good. Job accomplished!!!!!
Suzanne brings out the best in me to attain my fitness goals. She starts out slowly at first and then she pushes you with the cruel tricks like lunges and squats!! However, I really enjoy working out with Suzanne. Great instructor.
Suzanne is always attentive to posture and form during training and is able to do so whilst training a full class. I love her energy and desire to see each person reach their personal goal. The passion she exhibits in class is what makes her so unique an instructor.
I met Suzanne as an aerobics instructor at Fitness Freaks. She is the most discipline, hardworking, and energetic instructor I have ever met. She is passionate about what she does and makes sure that you get a good workout. I look forward to doing her classes every day because working out with her has given me great satisfaction. Keep up the good work.
Suzanne epitomizes energy and thoroughness; her classes are always engaging, fun and intense! She is the consummate fitness professional who always makes time to guide newcomers through the correct routines/exercises and even seasoned participants are alerted to any poor techniques that could cause injuries. I would unhesitatingly commend Suzanne to anyone who is seeking a caring, competent and compelling fitness instructor.
I have been exercising at various gyms for the past 40 years and can affirm that Suzanne is one of the best instructors I have encountered. She approaches her workout in a very professional manner, having prepared her class ahead of time including her choice of music. An excellent motivator, and energetic person who constantly reinforces the importance of correct form. This "energizer bunny" or " Major General" as she is affectionately referred to, makes exercising enjoyable and rewarding.
Suzanne possesses a great understanding of all the necessary elements that go towards making a well-rounded and professional fitness presenter. She creates a harmonious experience filled with confidence and fun. This, and many other fine attributes, enhance her classes with an effortless ease which helps her students to achieve their goals with a sense of comfort and familiarity.
I enjoy working out with Suzanne. She is an instructor with a background in teacher education and therefore, her instructions are easy to follow and understand. Suzanne is a motivator as she not only instructs but, also works out with her clients from the beginning to the end of the session - she talks the talk and walks the walk! Her knowledge of the human body and anatomy allows for her to demonstrate correct form to prevent injury and give appropriate and helpful advice on modifications of exercises.
Suzanne Sardinha, the energizer bunny, is truly an excellent trainer. She is a combination of tough as she shouts, “Come onnnn! That was horrible!” yet, she is warm as she also says, “That's it Cassie, good job!!” She works with you mentally, emotionally and physically. Because of efforts, I am stronger, more flexible, and most importantly, working out has become fun. Suzanne knows just how and when to encourage and when to push through, … and is always enthusiastic about her workouts and working out with us. Kudos Suzy! Keep it up!
I have enjoyed Suzanne's classes for at least ten years now. She lives fitness and loves it. That makes her a perfect model. She is passionate about teaching and I appreciate her dedication to getting the exercise right. I always look forward to working out with her. I like the discipline, the sweat, pushing myself a little further but doing so safely. It's fun! Thanks Suzanne for helping me start my day well for so many years. Long may it last!
