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PRAMA

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We have a range of group fitness classes. Find the one that best suits your abilities and fits into your timetable and book using our online system.

<title>PRAMA group fitness and yoga class schedule | IHF Health Club</title>

Class schedule

Morning menu

Afternoon menu

Available from 6:30am-12pm each day

Ihf menu breakfast

with berries, nuts, and toasted coconut
GF/VG

Seasonal Chia Pudding

House-made granola with seeds, seasonal fruit, and vegan coconut yoghurt
GF/VG (contains nuts)

Granola

with banana, almond, flaxseed, and freeze-dried berries
VG

Rolled Oats

House-made hemp waffle, served with berry compote &amp; coconut yoghurt 

VG
Add maple syrup 2, Bacon 5

Hemp Protein Waffle

Flank steak, free-range eggs, potato, black bean salsa, and chimichurri aioli
DF

Steak Breakfast Burrito

Kumara rosti, grilled cherry tomatoes, mushrooms, green salad, guacamole, capsicum relish, and chimichurri aioli
VG
Add smoked salmon/Bacon 5

Breakfast Plate

House-made bagel with organic seeds, house salad, and guacamole
DF/V

Free-Range Poached Eggs

House-made bagel with two poached free-range eggs, house salad, and hollandaise
V

Eggs Benedict

Upgrade your eggs with:
Smoked salmon/Bacon 5
Mushrooms/Roasted Cherry Tomatoes 4
Make it GF with Kumara Rostis 4

Green Cabbage Kimchi

Seasonal Berries

Organic Free-Range Eggs

Free Range Bacon

Toasted Bagel

Breakfast Sides

GF - Gluten Free / VG - Vegan /  DF - Dairy Free /  V - Vegetarian

Ihf menu afternoon

Chickpea, split bean and hemp heart falafel with green leaves, sprouts, pickled red onion, kumara, harissa roast carrots, hummus, and vegan aioli GF/VG

Falafel

Organic chicken thigh with chimichurri, green leaves, sprouts, kumara, harissa roast carrots, pickled red onion, and roasted chickpeas GF/DF

Chicken

Japanese chicken salad with kimchi, wakame, cabbage, pickled cucumbers, spring onion, chilli, and wafu dressing DF
(soy sauce contains gluten)

Japanese Chicken Salad

Miso-cured Akaroa Salmon with brown rice, avocado, pickled radish, green cabbage, kimchi, sesame seeds, and soy-ginger dressing DF 
(soy sauce contains gluten)

Salmon

Sous Vide flank steak on garlic toast with caramelised onions, green salad, black bean salsa, and chimichurri aioli DF

Flank Steak Open Sandwich

Set Mains

Chickpea, split bean and hemp heart falafel with green leaves, kumara, pickled red onion, hummus, and vegan aioli DF/VG

Scrambled free-range eggs with feta, kumara, herbs, and chimichurri V

Egg and Feta

Marinated chicken with wafu slaw, chili, spring onion, kimchi, sesame, and brown rice DF

Flank steak, potato, black bean salsa, capsicum relish, and chimichurri aioli

Steak

All wraps served with house side salad

Wraps

Single 22
Double 32

Choose any protein with a salad and dressing

Mains

Beef Sirloin

Chicken Thigh

Miso-Cured Akaroa Salmon

Hemp Heart Falafel VG/GF

Soy-Marinated Tofu VG

Proteins

Selection of our daily homemade salads

Salads

Avocado Vinaigrette

Soy-Ginger

Apple Cider Vinaigrette

Orange

Chimichurri

Vegan Aioli

Chimichurri Aioli

Dressings

Hald Avocado

Green Cabbage Kimchi GF/VG

Edamame with Banks Peninsula Wakame GF/VG

Kumara Rostis DF

Free-Range Bacon

Vegetable sides

Soup of the Day

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<h4>About PRAMA Energy</h4>
A high-intensity circuit to improve general physical ability and maximise calorie burn.

PRAMA Energy

5:30am-6:15am

6:15am-7:00am

A practice in which you move/flow from one pose directly into the next achieving a beautiful rhythm with your body and mind. Easily tailored to any level of experience.

Vinyasa flow

6:15am-7:15am

7:00am-7:45am

7:30am-8:15am

9:30am-10:30am

9:30am-10:15am

A stronger practice than vinyasa flow that gives you the opportunity to push your body and mind in a state of flow. This class moves quickly and can be taxing when beginning your yoga journey; please be vocal with our instructors so they know to provide the extra support needed to make this an awesome experience.

Power practice

12:15pm-1:05pm

12:15pm-1:00pm

4:30pm-5:20pm

<h4>About PRAMA Strong</h4>
Offers high-quality training across all main muscle groups every session.

PRAMA Strong

4:30pm-5:15pm

5:30pm-6:15pm

6:15pm-7:00pm

A healing, restorative style of yoga with breath work; this gentle practice allows you to slow down, feel and turn inwards. Beginner friendly.

Restorative flow

6:45pm-7:30pm

Monday

Tuesday

<h4>About PRAMA Flow</h4>
The only circuit training method that combines mind and body exercises; a holistic approach to wellbeing that includes disciplines such as yoga, Pilates, tai-chi and restorative mobility.

PRAMA Flow

Wednesday

Thursday

<h4>About PRAMA Athletic</h4>
Improves performance in a functional environment, using dynamic and explosive movements and high-intensity strength exercises.

PRAMA Athletic

The yin/yang practice will give you the space to explore the challenge within a vinyasa yoga practice, the fire, and the effects of slowing down and relaxing into yin-style poses, the water. This practice is intended to give you a well-rounded experience that will leave you feeling balanced and ready for your day ahead. It is suitable for students starting their yoga journey, or more experienced students wanting a balance of yin and yang.

Class schedule

Wednesday, 4 August

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