Yoga

PRAMA

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Group Fitness

Ihf prama energy

A high-intensity circuit to improve general physical ability and maximise calorie burn.

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IHF Ride

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IHF Ride uses ICG’s Coach By Color training system, delivers real-time, color-coded biofeedback to the user. Coach By Color has five colored training zones: white, blue, green, yellow and red. These zones can be linked to your WattRate (power) and Functional Threshold Power (FTP), or heart rate and percentage of Heart Rate Max (HR MAX). This creates a fantastic Ride experience and is suitable for all Fitness levels. You can choose from a wide range of 30-45miniute group classes with one of qualified instructors.

063 A4000

Our offering

<title>Enjoy a range of PRAMA group fitness classes | IHF Health Club</title>

PRAMA and IHF Ride are two indivually designed fitness rooms. Prama being a circuit training that involves LED lighting in the floor for a stimulating and interactive workout experience. In just 45 minutes, speed, strength, mobility, stamina and cognitive function are all combined. IHF Ride is our twist on classic Spin classes, ranging from 30 minutes to 45 minutes, the brand new IC7 bikes will get your legs turning and heart racing!

Group fitness

Available from 6:30am-11.30pm Monday - Friday
Available from 7am-2pm Weekends

Ihf menu breakfast

With seasonal berries, nuts, and toasted coconut
DF/GF/VG

Protein Chia Pudding

Cinnamon baked apples, hemp seeds
DF/GF/VG

Superfood Quinoa Porridge

Cherry tomatoes, basil, avocado smash, poached egg
DF

Sourdough Bruschetta

Quinoa, pickled red cabbage, avocado, roasted pumpkin, poached egg 
DF/VGOA

Breakfast Bowl

Tomato sauce, free range eggs, red onion, coriander, feta, house baked bread.
DFOA/GFOA

Black Bean Shakshuka

Fresh fruits and berries, peanut butter, maple syrup, nuts.
GF

Protein and Buckwheat Pancakes

Smoked Salmon

Free Range Bacon

Half Avocado

Organic Poached Eggs

Sides

GF - Gluten Free / VG - Vegan /  DF - Dairy Free /  V - Vegetarian OA - Option Available

Morning menu

Available from 11.30am-7pm Monday-Friday
Available from 7am-2pm Weekends

Ihf menu afternoon

Pickled cucumber, dill mayonnaise, puffed buckwheat (GF/DF

Ora King Salmon

Mustard mousse, pickled red onion, crispy capers (GF)

Lumina Lamb Tartare

Whipped tofu, crispy chickpeas (GF/DF/VG)

Beetroot Carpaccio

Small Plates

Choose any protein with a salad and dressing

Mains

Ribeye Steak 150g

Braised Beef Cheek 150g

Free Range Chicken Breast 150g

Fish of the day 150g

Garlic and Chilli Prawns 100g

Cauliflower Falafel 150g

Teriyaki Tofu 100g

Proteins

Choose your Sides

Seasonal Vegetables (DF,GF,VG)

Zucchini Noodle Salad (DF/VG)

Moroccan Couscous (DF/VG)

Black Bean Salsa (DF,GF,VG)

Asian Cabbage Slaw (DF,VG)

Classic Caesar Salad

Salads

Hemp Pesto

Ginger and Soy Vinaigrette

Coriander Salsa

Vegan Aoli

Greek Yoghurt Tzaki

Dressings

Afternoon Menu

Membership options

FAQs

Premium

Health coaching

Members lounge

Class schedule

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

PRAMA Energy

6:00am-6.45am

Breathe & Flow

6:15am-7:00am

7:00am-7:45am

Yogalates is an inspired fusion of yoga and pilates, designed to help build body awareness and connection as well as tone, build strength and muscle endurance. This class will use a combination of yoga poses blended with pilates techniques to have you feel the burn while you pulse it out on the mat.

Yogalates

7:15am-8:00am

Find your center with gentle flowing movement and grounding yin style poses. 
This class is designed to balance yin and yang energy in the body, the effort and ease, to leave you feeling refreshed and ready for the day ahead.

Sweet & Slow

9:30am-10:30am

9:30am-10:15am

Strong Flow

12:30pm-1:15pm

1:00pm-1:45pm

Set your practice up right with a solid foundation from which to build on. This class will focus on alignment and muscle engagement which will give you the tools you need to progress your practice. This class is designed for new yogi's as a starting point from which to build, and for experienced yogi's who want to revisit the foundations of their practice.

Ground & Grow

4:30pm-5:15pm

5:30pm-6:15pm

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

PRAMA Strong

5:15pm-6:00pm

6:15pm-7:00pm

Find a moment to wind down and mellow out. This class will use a blend of breath work, yin, and restorative yoga to help the nervous system recalibrate and the body recover, leaving you feeling restored and calm.

Recover & Restore

7:00pm-7:45pm

Monday

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

PRAMA Athletic

Tuesday

Create more strength and flexibility and ease in your everyday life. This class helps to create balance within your joints and muscles to support whatever movement modality you find yourself practicing. This class uses a combination of active range of motion work, progressive loading techniques, and yin yoga elements to help the body find more flexibility and mobility.

Stretch & Strengthen

Like our weekly wind down, we will wipe our slate clean through intentional movement. This practice combines yoga conditioning, mobility work, fluid movement, and yin elements to leave you feeling balanced and rested to get through the rest of the week.

Mid Week Wind Down

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

Candle Lit Yin Yoga

6:45pm-7:30pm

Thursday

End your week with a clean slate by finding a moment to wind your week down. This practice combines yoga conditioning, mobility work, fluid movement, and yin elements to leave you feeling balanced and rested to head into the weekend.