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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 7am-11.30am each day

Ihf menu breakfast

with banana, kahikatea honey, almond, flaxseed, and dehydrated berries
DF/VG

Rolled Oats

with blueberries, agave, walnuts, toasted Millmore Downs grains, and cassia
DF – can be made GF

Acai Bowl

with free-range eggs, sesame tofu, cherry tomatoes, red kumara, wild rocket, and pistachios
GF/DF/V (contains nuts)

Quinoa Breakfast Bowl

with berries, desiccated coconut, and pistachio
GF/DF/VG (contains nuts)

Coconut and Vanilla Chia Pudding

on activated seed toast with avocado and organic seeds
DF/V

Free-Range Eggs

Activated Almonds

Half Avocado

Banana

Blueberries

Organic Free-Range Egg

Green Cabbage Kimchi

Akaroa Salmon with Lemon

Sides

Ihf menu afternoon

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

Falafel

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

Chicken

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

Salmon

Japanese chicken salad with fermented kimchi, wakame, cabbage, pickled cucumbers, spring onion, chilli, and soy, ginger dressing
DF

Japanese Chicken Salad

Bowls

Hemp heart falafel wrap with harissa roast carrot, squash, green leaves, pickled red onion, cress, herbs, kumara hummus, and spiced vegan aioli
DF/VG

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

Egg and Feta

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

Wraps

Puy lentil with pickled heirloom carrots, vegan feta, red onions, confit tomato, fresh herbs, local greens, sunflower seeds, and orange dressing
GF/DF/VG

8/15

Mediterranean

Wild black rice with quinoa, brown rice, edamame, activated almonds, shiso, wakame and plum vinegar
DF/VG (contains nuts)

Wild Asia

Daily super greens with herbs with from Streamside Organics with shredded seasonal vegetables, beets, carrots, greens, herbs, seeds, nuts, and apple cider vinaigrette
GF/DF/VG (contains nuts)

Superleaf

Daily super greens with herbs with from Streamside Organics with shredded seasonal vegetables, beets, carrots, greens, herbs, seeds, nuts, and apple cider vinaigrette
GF/DF/VG

Ensalada

Daily salads

Organic Brown Rice

Steamed Rye Berries

Edamame with Banks Peninsula Wakame

Nutritional Yeast

Vegetable sides

Organic Tofu with Tamari Soy

Hemp Heart Falafel

Grilled Organic Free-Range Chicken

Canterbury Beef Sirloin

Protein sides

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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-6:30am

6:30am-7:30am

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

7:30am-8:30am

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

7:30am-8:15am

9:15am-10:15am

9:30am-10:30am

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-1:15pm

1:15pm-2:15pm

Encompassing elements from vinyasa flow and restorative flow, this dynamic practice is created to give you a rounded and balanced experience where you will move and flow, but you also rest and restore.

Full practice

4:00pm-5:15pm

4:30pm-5:30pm

5:30pm-6:15pm

5:30pm-6:30pm

6:30pm-7:30pm

6:45pm-7:30pm

Monday

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

PRAMA Strong

Tuesday

Wednesday

<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

Thursday

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

Class schedule

Saturday, 12 June

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