Looking for a gym in Goa? With good equipment, sparkling clean? Which gives results? There are a number of them in all major towns of Goa and they are all called Norbert’s Fitness Studio.
If you are serious about losing weight, gaining weight, preventing or controlling lifestyle illnesses like diabetes, hypertension, cholesterol, then Norbert’s Fitness Studio is the place to go to. They mean business when it comes to fitness.
9 week 9 kilo weight loss programme for men and women
This is the easiest way to start fitness. It starts with activities of daily living like lifting, pushing, pulling … easy routines, but effective. The 9 week 9 kilo programme is very popular. It pushes sedentary people into fitness and health. It literally changes the shape of their bodies.
Norbert’s Fitness Studio offers flexible timings, well trained staff and also, a nutrition and diet consultant. There are different shape-up-and-slim-down packages for all ages and for both men and women. There’s the 7 weeks – 7 kg weight loss; 30 days 30 workouts – 5 kg weight loss; 3 weeks – 4 kg weight loss; 14 days – 3 kg weight loss; 7 days – 2 kg weight loss.
There is the Fit Slim Executive Workouts programme which are 30 workouts in 30 days. You can also select the 6 weeks Body Toning program.
H.A.B.I.T.S. for ladies
This is only for ladies where you can lose 6 kgs in 6 weeks and 3 inches on hips, abs and thighs. Apart from the weight-loss, weight-gain and general fitness, programs that have earned recognition are the Upper Body Slim-Trim program, HABITs (targeting weight loss from the hips, abs, butt and inner thighs), the Post-Partum program to trim down Post-Pregnancy Bulge, and the 3 Days-a-Week program for those who cannot make it to the gym every day of the week.
“Fit over Fifty” for seniors
This is an ideal program for the elderly who are often wary of joining a gym but wish for a fitter lifestyle. The program combines cardiovascular exercises, aimed at improving heart and lung function, with light weights to maintain bone density, and stretching to keep muscles and joints supple.
Sport Specific Training
This offers individually designed programs to sportspersons for that extra edge over their competition, quickly. These are all based on type of sport, body, age and gender.
Functional Interval Training
These are fast paced workouts designed for both women and men of all fitness levels and abilities. You burn 300-500 calories per workout and up to 1500 – 2000 calories per week.
Even if you have no athletic skill or coordination, the idea is to train as effectively and as efficiently as possible to maximize your fitness results. Everyone can do these workouts.
Each member gets a personal trainer
As soon as the client signs up a personal trainer will be assigned to him. You are first given a proper training of the machines you will be using. The instructor is by your side till the end of the programme. You benefit from individual supervision, scientific exercise, progression and target area training. Workouts are made interesting by being varied and using innovative measures to get the desired results in the quickest time possible. The varied workout programmes make you want to workout regularly.
Norbert’s Fitness Studios have a unique system. Each member is first assessed. Even though Norbert D’Souza the owner, can read bodies and immediately tell what the problem is, there is a scientific fool-proof system. The new member is interviewed, weighed and measured, then various plans are offered to him or her. The idea is to make fitness, not a one-off thing, but a life habit which can be followed at home too. The first stage is to get you up or down to your ideal weight. Then to work on specific areas of your body that need attention.
Cleanliness and Discipline
The first thing you notice on entering any Norbert’s Fitness Studio is the cleanliness and fragrance. This is because the owner is a stickler for spotlessness and floors are scrubbed four times a day – early in the morning, afternoon, evening and night. The equipment is also shiny clean – the result of rigorous and on-going maintenance. There are air fresheners everywhere.
A hallmark of Norbert’s is discipline. They run safe fitness. The treadmills have set speed limits. This is because people have a tendency to want to compete. “We put a cap for a 50-yr old’s machine so that his heart rate does not go too high. We run the machines very safely, and we have an orthopedic specialist who we consult,” says Norbert.
The gym is run like a school. They have very strict rules here. They don’t allow anyone to talk in the workout area. If you need to talk, you talk in the reception area. No mobiles are allowed inside. No other outfits are allowed inside, only gym clothes. Everything is run in a systematic, organized manner. Even the diet prescribed by the nutritionist can be followed by the whole family. Specific nutrition plans are drawn up carefully customized for each member according to lifestyle and areas of health concern.
Dedicated workout areas
The gym is divided into dedicated areas – free weights area, a multi-use machine where weights do not have to be lifted and slipped on (this is very convenient for ladies). There are specific machines for the chest, for the quadriceps, for the hamstrings for the knees, for the calf, for the shoulders, for ladies that big problem area, inner and outer thighs and the hips.
“We have a lot of ladies with sedentary lifestyles, coming in to lose weight,” says Norbert. “We advise them to sign up for the 9 weeks, 9 kilos weight loss program. That is the star programme. There are so many success stories.”
There is a dedicated cardio area. Cycling, for abdominal area, upper abs and lower abs and rowing machines for the upper body.
How it’s done
A full session is from 45 minutes to one hour. The workout starts with a 15 minutes warmup. Because the body does not begin burning fat until it goes through a 12 minute workout. Post that, the actual workout starts.
Norbert Fitness Studio has shorter courses tailored to suit those with punishing work schedules. They can do the 30-day course.
If they want to lose 20 kg, then they can go in for a different programme following that. Once they hit their ideal weight, they can concentrate on specific problem areas. Before hitting your ideal weight you cannot work on specific areas. It has to be overall weight loss, first.
Solutions for the skinny too
Norbert’s Fitness Studios also offer the underweight programmes where those who are below weight can build up body mass and muscle. Even senior citizens can change their body shapes. The wonderful thing is even their faces get more firm and taut. They look much younger.
Norbert D’Souza is his own advertisement. He has been in the habit of winning fitness and body building medals, taking gold several times, at state and national level. He holds a Personal Trainer Certification and a Specialist in Exercise Therapy Certification from the USA-based ISSA (International Sports Sciences Association). Prior to having obtained these updated, international certifications, Norbert did a course in Fitness Management and Exercise Techniques at the acclaimed Leena Mogre's Fitness Academy, Mumbai, when he began his foray into the world of fitness way back in 1999. Norbert himself has designed 30 different programs.
The NFS Gyms
Norbert’s Fitness Studios have all the required fitness equipment. More than the equipment, it is the programmes on offer at NFS and the dedicated Fitness Trainers who help each member achieve fitness goals. The effectiveness of the gyms has increased membership to such an extent that Norbert has opened his fitness studios in all the main towns of Goa. You will find NFTs in Miramar-Panjim, Porvorim, Mapusa, Vasco and Margao offering a range of programs for all ages – children, youth, middle-aged men, housewives, executives, businessmen and women, and senior citizens.
The studios are open from 5.30 am to 12.30 pm and from 4.00pm to 10.00pm, Monday through Saturday. NFT offers monthly, quarterly and annual membership. For those preferring workout in quiet environs, there’s the Norbert’s one-to-one Personal Training Classes between 11.00 am and 12.30 pm.
Treatment for various treatable injuries
There are colour coded files as you enter the gym. The orange labels are for those members who have a medical concern. The instructor immediately knows that there is a medical problem here and details of the problem like stiff knees, diabetes, etc are clearly mentioned. There are charts for various medical problems and how they should be handled.
Consultations on Weekdays from Monday to Saturday from 7.30 pm to 8.30 pm for Sports injuries; Knee problems (Osteoarthritis, Sprains, Cartilage Instability); Shoulder Injuries (Rotator Cuff injury, muscle strain, painful arch syndrome); Spinal problems (spondylosis, disc prolapse, lower back pain).
Business Hours: 06:00 am - 12:00 pm, 04:30 pm - 9:30 pm;
Monday - Saturday