Terms & Conditions | Core-Connections

Core Connections

Terms and Conditions

I, Jo Samiotis, am the owner of Core Connections. I offer Personal training in your home, outdoor space, public outdoor space or online. I offer classes and courses both indoor and outdoor. I also offer online classes with a workout library of recorded classes for your use. I have a Facebook business page and a private Facebook group for your use.

Upon joining any of the above you will be required to complete a health questionnaire and update it regularly should your health change in any way.

My Commitment to You – Personal Training

Confidentiality - All information you give me will be kept in confidence. Your personal details and medical information will not be made available to third parties unless express permission to do so is granted by you.

Recommendations - Using my judgement and experience, I will suggest certain exercises and lifestyle advice that I believe will help you achieve your personal goals, but if at any time you have specific requests please tell me so that I can accommodate them where possible.

Referral - I intend to work with you within the scope of my knowledge and competencies as an Exercise and Wellness Professional. Therefore when I believe it is in your best interests to see another health Professional, I will refer you appropriately.

If I (the trainer) cancel or run late - Unforeseen circumstances may arise which will require our session to be rescheduled. In this event the following policy will apply.

- If I am forced to cancel our session I will reschedule as soon as possible at your earliest convenience.

- If I run late in starting our session I will extend the session time accordingly or make it up at a future date, whichever is most convenient for you.

My Commitment to You – Classes and Courses

Recommendations – Using my judgement and experience, I will suggest certain exercises and lifestyle advice that I believe will help you achieve your personal goals, but if at any time you have specific requests please tell me so that I can accommodate them where possible.

Referral - I intend to work with you within the scope of my knowledge and competencies as an Exercise and Wellness Professional. Therefore when I believe it is in your best interests to see another health Professional, I will refer you appropriately.

Location and Time

- Outdoor Class – Wednesdays term time only – 9.15am Buckingham Park Shorehem

- Menopause Movement and More – Mondays term time only – 12.15pm – The Shoreham Centre - Shoreham

If I (the trainer) cancel or run late - If I am forced to cancel our session you will not be charged for the session.

If I run late in starting our session I will extend the session time accordingly

My Commitment to You – Online Classes

Delivery - These are delivered via zoom, recorded and uploaded to Facebook for your use. You can either attend live or use the workout library on Facebook to choose a class to follow along to.

What to expect - As the classes are live I’m primarily teaching the people who attend and so I am changing things as needed for them however I offer alternatives wherever possible so that they should be suitable for all. Please remember to listen to your body though and stop if anything feels too uncomfortable.

I pin my video during recording so that you can see what I’m doing so you won’t be in the recording however whatever you say will be recorded and will be heard by others if they watch the video back in the Facebook workout library. I like to keep my classes real with cameras on and microphones working. If you’d rather not be heard then please keep your microphone off. If you are in a particularly noisy environment then please keep your microphone off so that others can hear me properly. If you are attending live please make sure that you tell me if you need anything adjusting at any point in the class.

They are real life so I get interrupted by the amazon man, the dog and the children so please don’t expect a perfectly polished video. I huff and puff and sweat alongside you throughout so we get through it together!

Times - The live zoom classes are held wherever possible every Tuesday and Friday at 12.30pm during term time. During school holidays there may be no class or the time is subject to change.

Cancellation - If there is no class for whatever reason you have plenty of workouts to follow along to on my Facebook workout library. There are no refunds.

Duration - The classes are approximately 30 minutes long which includes a warm up and cool down but we do over run by a few minutes regularly.

My Commitment to You and Your Commitment to Me – Private Facebook Group

For each any every one of you there is a new Private Facebook Group for you to join. I know I work with you all in very different ways however we are better together and we have so much to offer and share with each other.

What the group is for - The Group is for me to provide education. Guidance and support on all things to do with fitness, mental health, nutrition, menopause, postnatal recovery, wellness, sleep, lifestyle, stress and joy to name but a few however more importantly I envision it as a community for us. A safe space to share our wins, ask questions or ask for help, share recipes, life hacks and generally support each other. The Facebook group won’t work without everyone’s input so please make sure that you are as active as possible. If you work with me and enjoy the way I teach it is probably true to say that we share many of the same values which in turn means that this whole group will have an awful lot in common so we should all get on fine!

Check ins – I will regularly ask you to check in on the group using self-reflective questions. This is an excellent way to reflect on those things that are good in our life and to work out how we can overcome uncomfortable or difficult people. When I post these questions I expect you to respond as much as possible – this is an opportunity to support you and everyone else. Share your wins, cheer the wins of others, ask questions, answer questions – We’re in in together and we’re better together.

I also will be running little challenges and offering workshops on this group too.

Who the Group is for – This group is for current members of my classes, courses, online class and 1:1 personal training clients.

Your Commitment to Me – Personal Training at your home, outdoor space, outdoor public space or online

Disclosure of information - Please disclose all health information as requested on your initial health questionnaire and keep me informed and updated of any changes to your health status. This includes all medical conditions; physical and mental, injuries, allergies and medications you are taking. If necessary you may need to seek clearance from your doctor before participating in the exercise programme I recommend. It is really important to update me immediately if there is any change in your health status.

Exercise and Wellness Programmes – I work holistically with you to help you reach your goals. This means that we look at every aspect of your life from exercise, mental health, nutrition, sleep, stress, joy, lifestyle, hydration, general movement and much more. We will use equipment such as your bodyweight, dumbells, kettlebells, medicine balls, running, walking, TRX, Vipr, boxing, kickboxing and stretching to improve your cardiovascular fitness, muscular strength and bone health. Each part of your programme will be fully explained but please ask questions if your are not clear about anything. Please let me know immediately if you feel that you should not do a particular exercise for any reason.

We will also use journals, check ins or a food diary (amongst other things) to work towards other aspects of your goals which are more lifestyle based.

Accepting potential risks - Whilst for most people exercise is hugely positive with many health benefits, there remains some risk such as muscle strains, joint sprains, aches and general discomfort felt in parts of the body not used to exercise. Your programme is designed to minimise this risk and to progress the exercises gradually, however if at any time during the our personal training session you feel pain, discomfort or your you feel unwell you must stop and inform me immediately. When you are completing you programme on your own at home please listen to your body and stop immediately if you feel any pain, discomfort or feel unwell and notify me. Please note that despite the extensive health questionnaire there may be an underlying illness or disease that neither of us have foreseen that may be affected by exercise or may result in a serious or adverse outcome. If you are at any point unsure of your ability to participate in an exercise programme please let me know and seek guidance from your GP immediately.

Training App – I typically use an app to provide you with your programme which includes the exercise videos so that you can be sure you are doing the movements correctly. The workouts also include warm up movements and cool down sequences. I schedule in the number of workouts that we determine together and it is your job to tick off the sessions as you complete them. Depending on your goals there may be extra tasks to check off such as drinking water, getting outside or completing a certain number of steps. These are all decided between the two of us. Your home training days can be rescheduled easily on the app by yourself. Please let me know if you want me to adjust the tasks in any way. We will always talk about during each session and can easily add or take away different things depending on how the focus changes in your life.

Check ins – Using the training app I send regular check in questions. These can be 1-10 scales, well-being, self-reflection questions or just a general “how are you doing?” catch up. Please try to respond to these each week as they are an important part of the support that I provide and give me a really good insight into how you really are.

If you (the client) runs late - If you cancel your session with less than 24 hours notice, or fail to show, you will be required to pay 100% of the session fee. If you (the client) are late to a session, I will do my best to get the most out of the remaining time left in the session as I am unable to run over time due to previously arrange client commitments.

Sessions options and cost – Face to face or online zoom personal training = The initial consultation is £75. This will take between 1 hour and 1.5 hours. Personal Training sessions are up to 1 hour in duration and are booked at a frequency determined by you. – Single session per month £60

- Two sessions per month £102

- One session per week – booked and invoiced monthly at £50 per session

- Two sessions per week – booked and invoiced monthly at £49 per session

Cancellation – If for any reason you need to cancel or reschedule your personal training session I require 24 hours notice otherwise the full cost of the session will be charged

Payment - Payment for your sessions is monthly in advance via bank transfer – I will provide details via email. All sessions must be used within the month wherever possible and no refunds will be given.

Communication and Commitment – While I can give you the tools and encouragement to reach your goals, ultimately you need to assume responsibility for making the require changes. This is your journey and by making these changes into a habit you can ensure they stay with you for life. I can best help you with this process if you keep me informed of any issues that arise for you and if you have any questions or concerns please don't hesitate to voice them with me.

Your Commitment to Me – Classes and Courses

Exercise and Wellness Classes and Courses –

The outdoor classes that I offer have a fitness and strength focus.

The Menopause Movement and More class that I offer is slightly different. It still has a strength and fitness element but they also encompass lots of what I do within my personal training work but in a group setting. I work holistically with you to help you improve your physical and mental health and wellbeing. This means that we look at every aspect of your life from exercise, mental health, nutrition, sleep, stress, joy, lifestyle, hydration, general movement and much more. We will use equipment such as your bodyweight, dumbells, kettlebells, medicine balls, running, walking, TRX, Vipr, boxing, kickboxing and stretching to improve your cardiovascular fitness, muscular strength and bone health.

During the classes I will constantly supervise you and make adjustments as needed. Please let me know immediately if you feel that you should not do a particular exercise for any reason.

Accepting potential risks - Whilst for most people exercise is hugely positive with many health benefits, there remains some risk such as muscle strains, joint sprains, aches and general discomfort felt in parts of the body not used to exercise. Your programme is designed to minimise this risk and to progress the exercises gradually, however if at any time during the our personal training session you feel pain, discomfort or your you feel unwell you must stop and inform me immediately. When you are completing you programme on your own at home please listen to your body and stop immediately if you feel any pain, discomfort or feel unwell and notify me. Please note that despite the extensive health questionnaire there may be an underlying illness or disease that neither of us have foreseen that may be affected by exercise or may result in a serious or adverse outcome. If you are at any point unsure of your ability to participate in an exercise programme please let me know and seek guidance from your GP immediately.

Extras – You will also have free access to the online zoom classes

Payment – Payment is made in advance per term

Wednesday Outdoor class - £8.25 per class paid in a block in advance per term
Monday Menopause Movement and More Class - £14.25 per class paid in a block in advance per term
Combined Wednesday and Monday Class - £ 17.75 per week paid in a block in advance per term

If you (the client) runs late or can’t attend –

If you are late to the session please immediately start going through our usual warm up and join in as soon as you feel ready.
If you can’t attend the class or course on a particular day for any reason then there is no refund and the class payment is not carried over.

Your Commitment to Me – Online Zoom Classes and Facebook Video Library

Before You Begin - Firstly do ensure that the equipment that you are using is in good repair and is safe for use. Also before each session do a quick check of the area you are using and remove any slip or trip hazards – because of the nature of the class you may need to also watch out for overhead fixings like lights.

Coaching - I do my utmost to check your technique and keep you safe but obviously as the class is online this is not always possible due to camera angles. Try to place your camera in a position that will enable me to see you clearly. Listen carefully to the teaching points and correct yourself as needed, I do repeat them over and over.

If I see that your technique needs adjusting I’ll give a teaching point and if you don’t correct it yourself I will say your name and ask you to adjust. I’m not picking on you I’m just trying to keep you safe.

It's super important that you listen to your body and stop if you feel any pain or discomfort.

Keeping Yourself Safe - If you are feeling discomfort with a movement or it is feeling too hard and you need something changing with one of the exercises just speak up and I’ll give you an alternative. Remember I’m there to be teaching you. Ensure that you also listen to your pelvic floor and don’t do anything that makes you leak – I always offer low impact versions so choose those – this doesn’t have to be forever it just often means your pelvic floor needs a little strengthening and tlc.

Conversation Topics - Please remember that the sessions are recorded to be uploaded onto the Facebook Workout video library so let’s keep our discussions clean and steer clear of controversial topics as they could be heard by others watching the recording.

Audio - If you are in a loud environment please mute your microphone as it is just too loud on the recordings. Other than that do feel free to chat and moan at me as always!

Using the Recordings - When you use the recordings from the Facebook video library you do need to be extra aware that I’m not in front of you to correct your technique as you follow along so do listen carefully to the teaching points and always stop if you feel unsure or feel any pain or discomfort.

Payment – Payment of £25 is payable in advance each month. This includes the online classes and access to the Facebook Workout Video Library. As stated above there will be occasions that there will be no live class. No refunds are given if a live class doesn’t go ahead as you have full use of the video library. You also have full access to the Private Facebook Group for all the extra information and support in your physical fitness, mental health and wellbeing journey.

General Information

Being prepared for your session - To get the most out of your session I recommend the following:-
- Be sure that you are well hydrated
- Do not consume any alcohol prior to your session
- Do not consume a heavy meal before your session (ideally it is best to leave at least 2 hours after eating and before exercising)

- Ensure that the equipment you are using is safe

- Ensure that your exercise area is clear and free from hazards

- If you are feeling unwell before your session please contact me
- Wear appropriate clothing and footwear (ask me if you are unsure)
- inform me of an injuries or discomfort prior to your session
- Inform me of any unusual discomfort during and for the few days following your session
- Inform me if you have taken any over the counter medicines such as painkillers or antihistamines prior to training
- Have water available for you to drink throughout your session

Working Hours – My normal working hours are 9 am – 3pm Monday to Friday. Please don’t expect me to respond immediately outside of these hours. I do however have a couple of evenings set aside for admin so I may contact you via email or message during these times. I don’t expect an immediate reply at all so please reply in your own time over the next few days. Work, life and social media needs to be balanced so please respect that when you contact me as I will with you.

EMERGENCY CONTACT - In the event that you need to reschedule or you are running late, please contact me by:-
- Whats' App message or call 07896040084

General Contact – I will respond within 48 hours wherever possible. In the event that you have a general question or inquiry regarding your exercise programme, habit tracking, nutritional advice or for any other reason please contact me by:-

- Posting a message on our Private Facebook Group (not a DM please)
- Texting or calling 07896040084
- Whats' App message 07896040084
- Direct message using my online coaching programme if you have 1:1 training
- Email jo@core-connections.co.uk

PLEASE NOTE THAT I WILL ALWAYS TRY TO REPLY TO YOUR MESSAGE WITHIN 48 HOURS. IF YOU NEED TO CONTACT ME URGENTLY PLEASE COMMUNICATE THIS WITHIN THE FIRST LINE OF YOUR MESSAGE.

Disclaimer - I have all of the relevant qualifications to teach, instruct and encourage you in the above. I also look to regularly enroll on new education and qualifications to keep my qualifications and knowledge up to date. I am not a nutritionist or dietician so I cannot provide a specific diet. I am however qualified to advise about general nutrition guidelines for postnatal recovery, eating to ease menopause symptoms and eating for general wellness. I do my utmost to keep up to date with the latest general ever changing information regarding exercise, wellness, lifestyle and nutrition. I am not a medical professional. I will not diagnose any conditions, however in certain instances I may suggest that you visit a GP or specialist for more advice because of something that you have told me or because of a reoccurring symptom that you’re having.