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Cardio Based HIIT Class: HIIT sessions designed to improve cardiorespiratory fitness, Physical Capacity, and Body Composition. This class consists of a classification of exercise which typically involves short intervals of high-intensity exercise, interspersed with static or active recovery periods. This type of exercise is typically performed as a time-efficient alternative to steady-state aerobic training as individuals are able to maintain high-intensity exercise for longer periods of time. Monday and Thursday: 9:30 – 10:30 BST 10:30 – 11:30 BST 19:00 – 20:00 BST 20:00 – 21:00 BST Resistance Based HIIT Class: HIIT sessions that emphasize mechanical loading rather than physiological loading and use a range of free- and body-weight compound movements that follow functional training principles. Whist the relationship between resistance training variables is complex, the characteristics of resistance workouts be manipulated to achieve a specific training outcome (i.e. muscular strength, hypertrophy, endurance, power, coordination, balance). Tuesday and Friday: 9:30 – 10:30 BST 10:30 – 11:30 BST 19:00 – 20:00 BST 20:00 – 21:00 BST ABS & Gluteus: If you want to tone your core and gluteus, this is the class for you! This 50 minute live virtual class focuses on strengthening and toning the abdominal muscles and gluteus using props like a step, resistance bands, free weights and your own body weight. Wednesday and Saturday : 9:30 – 10:30 BST 10:30 – 11:30 BST 19:00 – 20:00 BST 20:00 – 21:00 BST Please book these £20/hour classes at the indicated hours, because this purchase is not valid for the other hours, which are for 1:1. Please also note: these are small-group classes, advertised also on other platforms.

This is a course that can be tailored for you to progress FROM BEGINNER TO LOWER-INTERMEDIATE over the course of 10 personalised sessions in 1 of the following 3 activities for mind&body balance, according to your choice: - Gentle yoga - yoga & movement class suitable for ANYONE & EVERYONE ! All levels of fitness & mobility or any disability. - Dynamic Yoga - Breath & move through a yoga sequence, strengthen your core & stretch your body. - Body conditioning - Full body workout, using your own body weight to strengthen & tone . The first session has to be booked at a time chosen by you among the time-slots I made available. We can then agree the follow up 9 sessions time and day during the 1st session or after that, scheduling a regular time for them.

Corrective Exercise is a technique that leverages an understanding of anatomy, kinesiology and biomechanics to address and fix movement compensations and imbalances to improve the overall quality of movement during workouts and in everyday life. It is used to help to assess and determine the root cause of imbalances and faulty movement patterns that lead to issues with posture, balance, and total body coordination. Once the issue or issues are identified, an exercise routine that addresses the problem through foam rolling, stretching and total body exercises can be developed. By addressing a client’s functional movement and the issues impeding it, especially at their feet, knees, and hips, it helps reduce the stress put on their body. By properly aligning the body, corrective exercises help it to handle the load that everyday movement puts on it and helps reduce the risk of future injury. Thanks to these strategies, clients will be able to move better, which will open up a variety of new exercises they will be able to do. It will also give them the ability to take part in different activities and sports that they enjoy and may not have been able to do otherwise. PROGRAMME GOALS The main goals of the program are the following: - Increases flexibility - Increases muscle activation - Increases joint stability - Improves neuromuscular efficiency (coordination) - Reduces risk of injury - Improves movement patterns - Increases ability to recover - Prepares the body for higher intensity exercise - Prepares the body for optimal performance - Corrects muscle imbalances 24 SESSIONS TIMES AND DAYS This a 8 weeks corrective exercising programme delivered in 24 sessions, meeting online 3 times per week. Days and times are to agree between the client and the trainer. Please book the first course session by clicking on "Book Now" and pick one of the available time slots, even if it is not the ideal time for you: I will then contact you to confirm or agree another day that suits you best, and to agree when to meet for the following sessions as well. PRICE The cost of this course is £600 GBP in total, therefore £25 per session. If you purchase it with a pricing plan together with a personal training course, you can save more than £200 GBP on the total cost of both.

Please note: Shavina only informs about the price value and content of this meal plan, which is included in the first consultation that costs £90. Its worth is £25 and it cannot be purchased: after follow up consultations the only meal plan that can be booked is the extensive one at £45 ABOUT THE MEAL PLAN With anything in life, if you fail to plan, you plan to fail! Personalised meal plans help you plan ahead and to be more focused on your current goals, bringing you a step closer to achieving your goals and increasing the likelihood of you choosing a healthier food choice. Saving you time and money too! Meal plans will be sent to you after completion of your initial consultation but follow up appointments do not include an additional meal plan (as they are 15-20 minute consultations to review your progress).  During your follow ups, you can request further weeks of meal plans, especially if you found that they work for you.  Here you can purchase additional meal plans. The Simple Meal Plan (£25.00) includes: 1 week meal plan (included in all initial consultations but not in the follow ups) with recommendations and ideas of meals, drinks and snacks. You are not limited to the Simple Meal Plan: you can request the Extensive Meal Plan for more inspiration at https://www.evolutionmcb.com/service-page/shavina6 Meal plans can only be developed after a Dietitian has assessed a client. Therefore, you can buy this meal plan only together with a Follow up consultation: at the checkout you will be directed to buy this Simple Meal Plan (£25) with a pricing plan that includes a 15-20 minutes follow up consultation (£45). So you can book the time for this consultation and you will receive with it also the meal plan, for a total cost of £70. MORE ABOUT MY EXPERTISE FOR YOUR DIET PLANS My areas of expertise for your Diet Plan include: - Weight management - Type 2 Diabetes - Heathy Eating: children, adults, seniors - Vegan/Vegetarian - Heart Health : hypertension, high cholesterol - Digestive Issues: Crohn’s, Ulcerative Colitis, Coeliac Disease - Women’s Health: PCOS, pregnancy, gestational diabetes All services are available online over video or by telephone, from the comfort of your own home. (Online consultations are increasingly more popular due to the current Covid-19 situation).

THIS IS FOR YOU IF YOU WANT A TRANSFORMATIVE RETREAT: LEARN ABOUT HOW TO TRANSFORM YOUR BODY BOTH ON & OFF RETREAT 3 days + 3 nights of online-led Yoga and Relaxation sessions, to accompany a targeted 3 days Nutrition plan that you can easily prepare at your leisure during the retreat. Use my online shopping list or have it delivered to your house. There will be times built in the retreat schedule also for mindful meditative slow meal preparation, listen to my soundtracks, reflections and guidance to prepare the meals together during the retreat. The entire three days will be an occasion for anybody looking to escape the stress of the city and feel refreshed and relaxed post-retreat too. WHAT THE TALKS WILL COVER You'll learn how to feed not only your body on a physical level, but also a mental level. Many of us lead busy lifestyles. On the retreat you will practice various techniques that take very little time but reap maximum benefits, whether you are looking to maintain your weight, energy and/or sanity whilst working and living the "City" lifestyle. Expect to rest hard as well as work hard. Bring your eye masks for deep relaxation, a book to read beside the fire, your walking boots to enjoy the countryside, and your best yoga pants for those of you who are so inclined. WHAT ACTIVITIES ARE INCLUDED • twice daily yoga, including facial yoga • time for optional walks • Zumba classes + HIIT • nutrition talks during the time allocated to slow cooking (also on fat loss and stress management) THE FOOD Your menu follows anti-inflammatory guidelines, meaning it is predominantly plant-based. The principle behind the menu is to give the gut a chance to heal, especially if you have GI problems like IBS, SIBO, functional GI disorders other than IBS, autoimmune diseases, and migraines. Inflammatory foods are not conducive to physical wellness, whereas anti-inflammatory foods support a healthy biosystem in which your body can thrive; skin cells renew optimally, disease can begin to heal. During the cleanse, the only thing going into your body (and mind!) will be nourishing, giving your body a break from sorting out the good from the bad, finally giving it a chance to process older deeply stored toxins. Sample diet • Nutrient-dense breakfast: clear skin juice/chia omega smoothie/quinoa protein porridge • Plant-based soup with superseeds, chilli crackers/sprouted dahl/raw lasagne Supper: moroccan soup/thai green veggie curry Meals can be provided at extra cost

Includes: 1 x initial online consultation (45-60 minutes) 2 x follow up online/telephone consultation (15-20 minutes) 7 day simple meal plan E-mails Information about the package: I will offer you evidence based advice and help you develop a realistic plan tailored to your individual needs and medical status. I will help you find the best path from where you are, to where you want to be! Once you have had all three appointments you should have a better understanding of your dietary requirements in order to make a marked change. By the end of the 4 week package, you would have a set plan to run with. Should you require further support, you may purchase individual follow up sessions or call to discuss an individual support package deal. Please book the first session by clicking on "Book Now" and pick one of the available time slots. I will then contact you to agree the days and times of the follow up appointments.

CLASSES TIMETABLE Online regular classes are available every Sunday, 60 minutes, starting at the following hours: Sundays at 6:30pm UK time --> Facial Yoga (Time conversion 10:30am PDT; 12:30pm CDT; 1:30pm EDT; 2:30pm BRT/ART) Sundays 7:30pm UK time --> Body Yoga (Time conversion 11:30am PDT; 1:30pm CDT; 2:30pm EDT; 3:30pm BRT/ART) CLASSES DESCRIPTION Sessions live-online only, meaning wherever you are in the world you can always educate yourself, ground yourself, enjoy yourself and workout! At the moment the regular group classes I offer are the following: FACIAL YOGA: Sundays at 6:30pm BST Rediscover your facial muscles to help improve skin tone, fine lines + wrinkles. This is the perfect morning routine, suitable for all ages, men + women, working to tone the muscles of your face, reduce puffiness + give you the lifted look. With regular practice this takes you from learning how to give yourself a short-term boost to long-term age-defying feel-good factor both inside and out. This is a vital practice that promotes deep relaxation, reduces tension, and gets your day off to the best start, as well as reversing the signs of ageing. Join Victoria Adams for a unique class. BODY YOGA: Sundays 7:30pm BST Every 4 weeks I will offer a different yoga class inspired by the following traditional disciplines: November: Yin Yoga December: Dharma Yoga January : Pranayama for Stress at Home or Work February: The 5 Tibetans EXAMPLES OF MY CLASSES Facial Yoga: https://www.youtube.com/watch?v=bfOIgNk9ods Sunset Yoga: https://www.youtube.com/watch?v=_Lni8GfXB-Q&t=778s Forest Yoga: https://www.youtube.com/watch?v=oRp2Kpsa0qk Please note: these group classes are advertised also elsewhere as Victoria is an independent contractor like all the other yoga teachers at evolutionmcb.com

I offer the following classes: 1. yoga for Full Body mindful movement (inspired by Dharma, Ashtanga, Vinyasa Flow, Yin); or 2. a session with Facial Yoga, Meditation, Pranayama. Find here my extra time-slots in irregular hours, and specify your class of choice when booking. 1:1 Classes are £130 Book 4 sessions for £425 (saves £95) by selecting at checkout "Buy with Pricing Plan". Your selected time and day will be used for the first class and we can agree then when to have the next 3 sessions. EXAMPLES OF MY CLASSES Facial Yoga class: https://www.youtube.com/watch?v=bfOIgNk9ods Sunset Yoga: https://www.youtube.com/watch?v=_Lni8GfXB-Q&t=778s Forest Yoga: https://www.youtube.com/watch?v=oRp2Kpsa0qk Disclaimer: classes and retreats descriptions and their prices are decided by the yoga instructor, who manages her own name-brand according to own commercial acumen and experience (see site T&C).

CLASSES TIMETABLE Online classes are available every Monday, Wednesday, Thursday and Friday, 60 minutes, starting at the following hours: 6 am BST (10:30 am IST; 7 am CEST; 1 pm SGT; 3 pm AEST; 5pm NZST) 7:30 am BST (12:00 pm IST; 8:30 am CEST; 2:30 pm SGT; 4:30 pm AEST; 6:30 NZST) CLASSES DESCRIPTION In my classes you can do with me Sun Salutation, Yoga Asanas and Pranayama (breathing techniques).

To really see and feel the benefits of your practice, give yourself extra special attention by offering yourself a private session. Each class is specifically tailored to your needs. If you prefer a live face to face class, then this option is for you. For those of you local to Corstorphine, Edinburgh: come and discover my relaxing Yoga and Pilates room, and take an hour out of your daily schedule for yourself. Please indicate in the booking form your class of choice among those I offer: - Power Yoga - Vinyasa Yoga - Hatha Yoga* - Yin Yoga* - Yoga Nidra* - Pilates* ( * = for beginners too). PRICE 1:1 in person: £40 -> you can proceed with the booking here, at "Book Now" 1:1 on Skype: £30 -> www.evolutionmcb.com/bookings-checkout/yoga/book 10 CLASS PACKAGE Whether you have a specific goal, or simply want to commit to a regular session devoted to feeling better in your body and mind, sign up for a 10 class package today, and enjoy a £250 GBP reduced rate! Please, once you select 1 class time and day, at checkout select "Buy with pricing plan" to have access to this offer and save £50 GBP.

CLASSES TIMETABLE Online regular classes are available every Monday, Tuesday, Thursday, Friday and Saturday, 60 minutes, starting at the following hour: 6:00 am BST, UK summer time (10:30 am IST India; 1:00 pm SGT Singapore; 3:00 pm AEST Australia) 2:00 pm BST, UK summer time (6:30 pm IST India; 1:00 pm CEST Europe; 9:00 pm SGT Singapore) CLASSES DESCRIPTION Online via zoom (1 hour per session) for the following group classes: 1) Traditional hatha yoga sequence (Sivananda style) 2) Vinyasa flow 3) Yoga sessions focussed on either leg stretching, back bending, or core strengthening. All these sessions are combined with pranayama, relaxation & meditation Please book the £10 group classes at the indicated hour (6 am and 2pm BST) because this purchase is not valid for the other hours, which are for 1:1

The course aims to teach you the traditional Hatha yoga sequence recommended by Swami Sivananda. This sequence works towards activation of all the chakras and has been designed to include 12 yoga postures, sun-salutation, breathing techniques, relaxation and meditation. The course is comprised of 12 yoga sessions of 1 hour each. The course will enable you to inculcate a daily yoga practise routine in your life on your own. This course is taught on Zoom (it might be also available in person in certain locations) and the timings are flexible: you can chosen the time of the first session in my available hours to book here, and after the first session we can discuss about what days and times work better for the follow up sessions, ideally keeping a regular schedule, meetings once or twice a week for 12 or 6 weeks. The total cost is £150 GBP for a short time only: Please book the first course session by clicking on "Book Now" and pick one of the available slots, even if it is not ideal for you: once booked I will contact you to know if you wish to confirm that time and day or we can agree another that suits you best, and so for the other 11 sessions.