BeneFit

BeneFit At BeneFit, we take a holistic approach to helping you achieve a balanced lifestyle related to movement and exercise, nutrition, sleep, and stress.

Personalized in-home fitness training plus nutrition and lifestyle coaching for improved health and a better body, focused on sustainable results

Serving the Nyon to Geneva area We help you build one habit at a time in order to create a healthy and positive relationship with yourself, food, movement, and rest. Our focus is sustainable results for a better future. We don't prescribe a strict diet

plan or over-intense exercise that makes you quit after a few days or weeks. Success is often not about the information, it is about the implementation of what you probably already know. BeneFit motivates you, keeps you accountable, and serves as your guide in becoming a healthier, fitter, more balanced version of yourself.
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*Individualized Personal Training*
We bring enjoyment to movement, prioritize proper technique to prevent injury, restore natural movement patterns, and provide effective and progressive exercises for optimal function in daily life or sport. No gym membership or equipment required. BeneFit comes to you for individual personalized sessions in the privacy and convenience of your home or office, or outdoors at a nearby park.

1-on-1 hourly lessons consist of a structured exercise session designed to build muscle strength and endurance specific to your needs, with some time allotted for habit-based coaching. BeneFit evaluates where you are now (point A), helps you draft your short-term and long-term health and fitness goals (point B), and creates a plan to guide you on how to get from point A to point B without it taking over your life.

*Individualized Nutrition & Lifestyle Coaching*
Body transformation is not about information, it is about implementation. The mind-body connection is undeniable. To set you up for success, we help you start with the right mindset. Through science-based strategies, BeneFit helps you make small daily changes related to nutrition, movement, sleep, or stress management that are easy to implement in order to create lasting results. We help you put into practice what you may already know.
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*Outdoors Small Group Coaching*
With a maximum of 5 people to maintain a group atmosphere with some individualized attention, this 6-8 week StrongFit course trains outdoors twice per week in a circuit training style, with no two classes being the same. This low-impact, joint-friendly, total body workout with a focus of resistance training using bodyweight exercises and additional resistance equipment (bands, weights, etc.) trains the lower body, upper body, and core, focused on body balance.
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BeneFit's Specialty Areas:
* Total Body Strength and Circuit Training
* Movement and Postural Correction
* Dietary Improvements
* Pregnancy and Postpartum Training
* Pre- and Post-Menopause Training
* Mind-Body Transformation
* Myofascial Release/Self-Massage



Call 079 197 1898 today to schedule an initial consultation, or e-mail BodyBeneFitCoaching@gmail.com

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Diana Chirouzes is the founder of BeneFit Personal Training and Nutrition Coaching, and has been a Certified Personal Trainer through the highly regarded National Strength and Conditioning Association since 2005. Her mission is to provide value-driven service and science-based strategies to help her clients build a better body, one habit at a time. She has successfully coached a variety of clients from teens and busy Moms to the elderly and collegiate athletes. She specializes in helping busy women realize their strength during transition periods such as menopause and pregnancy. Originally from Chicago, USA, she earned two Bachelors degrees from the University of Illinois at Urbana-Champaign, one in Food Science and Human Nutrition and the other in Kinesiology (Exercise Science). Her Masters degree in Kinesiology (Exercise Science) from the University of Connecticut with specializations in Nutrient Metabolism and Sports Nutrition has helped her to interpret and apply the newest available research for her clients. Diana's philosophy is to "Be Fit for Life", that taking care of yourself by having a nourished, fit body will create a strong base and promote your confidence to face life's challenges, both physically and mentally. She regularly participates in tennis, hiking, and strength training, and also enjoys inline skating, mountain biking, skiing, basketball, and rock climbing.

Thinking of doing a Spartan race?It’s a race with various obstacles consisting of running, climbing, carrying, swinging,...
28/01/2023

Thinking of doing a Spartan race?
It’s a race with various obstacles consisting of running, climbing, carrying, swinging, crawling, jumping, and much more.

If you are up for the challenge, join team BeneFit for the 5K with 20 obstacles on June 17 in Sainte-Croix, Switzerland (one hour from Geneva). You will have 5 1/2 months to train to build a solid running base, increase your upper body and grip strength, and improve total body functional movements.







13/09/2022

"Hiring BeneFit has been the best investment ever done in a sports program and it felt easy to get back in shape (lost 2 sizes) in 3 months. I wanted to get fit and explore how to adapt my lifestyle for a sustainable healthy body. I was looking for a holistic program (nutrition and activity) and wasn't sure whether I could find a flexible way to train around my other commitments. It was a flexible and comprehensive program that "taught me how to fish". In the end I lost 10 kg, gained flexibility, learned relevant activity, learned an adapted nutrition approach, got more strength, had no more back pain, and am feeling fantastic. What I loved most was how Diana listened and provided a personal flexible solution. It was fun and from the start I felt confident that her program would make me achieve my goals." -Alexandre G.

02/09/2022

"I love BeneFit small group personal training. I was looking for a different way to work out, I always just went to the gym on my own. I was very skeptical I would enjoy working out with other people. I felt I was looked after as if I was training on my own, I appreciated Diana would change the training if it was not hard enough for me in a blink of an eye and love that I got plenty of information and challenges. I got strong all over and actually enjoyed using techniques and exercises that I never thought I would enjoy doing. I love Diana's attitude, always smiling but still so professional and takes good care of everyone. I'd absolutely recommend you train with Diana" -Sabrina N.

Summer is soon coming to an end, kids are back to school, and you are establishing your new routine.Are you ready to pri...
02/09/2022

Summer is soon coming to an end, kids are back to school, and you are establishing your new routine.

Are you ready to prioritize your health, re-awaken your muscles, and get back into shape with the help of your coach?

Small group outdoor personal training classes re-start Monday, September 5th in Versoix, Mondays and Thursdays 9:30-10:30am.

For more information and to sign up, click the link below https://forms.gle/1tq6eC2XnuRxcvmj7




















Have you had a true total body workout recently or are you stuck in a rut with the same old exercise routine? Come join ...
30/04/2022

Have you had a true total body workout recently or are you stuck in a rut with the same old exercise routine?

Come join our small group outdoor personal training Mondays at 9:30am and just like this message I received, awaken all the muscles you forgot were there 😉💪🏻









Spring is here, it’s the perfect time to prioritize your health, start moving again, and get back into shape with the he...
01/04/2022

Spring is here, it’s the perfect time to prioritize your health, start moving again, and get back into shape with the help of your coach!

Small group outdoor personal training classes re-start Monday, April 4th.

For more information and to sign up, click the link below
https://forms.gle/1WEZn8TcDS6fGunY7















Get back into a regular fitness routine with BeneFit’s small group outdoor personal training during the May-June.What ca...
04/05/2021

Get back into a regular fitness routine with BeneFit’s small group outdoor personal training during the May-June.

What can regular exercise with the guidance of an experienced coach do for you? It can help you...

🎇 Stay motivated until you reach your health and fitness goals

🏃‍♀️Keep up with your active kids without getting out of breath

🤸🏻Feel much younger and lighter

🏆 Maintain energy levels throughout the day

🏋🏼‍♀️ Reduce joint pain and body aches due to inactivity or poor technique

💪🏻 Fit better in your clothes and feel confident when you look in the mirror

😃 Improve sleep, mood, and productivity

⬇️ Reduce your risk and aid treatment for chronic diseases like cardiovascular disease, Type 2 Diabetes, dementia, depression, some cancers, and more

For more information and to sign up, click the link below
https://forms.gle/TjUShEbxhbgzH2sZ8















Attention and mamas...I just launched my new online program created just for you called Pre- & Post-partum Strength...
29/01/2021

Attention and mamas...I just launched my new online program created just for you called Pre- & Post-partum Strength.
*** TRANSFORM YOUR BODY WITH WEIGHT TRAINING ***

***This program is for you if you:***

- Want to get stronger
- Want to increase confidence and look better in the mirror
- Lead a busy lifestyle with work or family and don’t have time to workout everyday
- Prefer to workout at home with little equipment
- Are currently pregnant or postpartum (one year since giving birth)
- Want guidance and motivation from an experienced personal trainer
- Want community support from a group of like-minded women
- Want to prevent injury and are focused on your long-term health
- Need some stress relief and a healthy outlet for “me time”
- May exercise regularly or but are not sure how to start with weight training
- Want to “screw the scale” and instead focus on being healthy and feeling good in your body
- Are generally healthy

***This program is not for you if you:***

- Cannot commit to a 30 minute workout up to three times per week
- Do not have an Internet connection
- Are not serious about feeling better and getting stronger
- Want live/in-person workouts
- Have specific movement restrictions related to an accident, disease, or overuse that need monitoring by a doctor or physical therapist

***What is the Pre- & Post-Partum Strength group coaching program?***

-The most flexible, cost-effective, and innovative way to reach your health and fitness goals using an application that connects directly to your mobile device.
- It is an online-only based monthly group membership program tailored to women who want to get stronger with home-based workouts.
- A convenient way to stay motivated, follow through on your strength training focused exercise program, and track progress anytime, from anywhere in the world
- A holistic health approach with ongoing support from your personal trainer and a group of like-minded women, designed to help you build healthier habits around movement.

Sign up by Saturday January 30th to receive the promotional offer of 3 months for 147 CHF

Need to boost your mood, productivity, and immune system and get back into a fitness routine to restore your health and ...
04/01/2021

Need to boost your mood, productivity, and immune system and get back into a fitness routine to restore your health and well-being?

Join our fun and supportive small group personal training class outdoors in a covid friendly setup, starting January 5th.

For more session details or to sign up, view the google form here
https://forms.gle/xDYAikwsh9F9s5FV7

Happy Holidays! I hope you’ve been enjoying precious time with your loved ones. With all the celebrations, perhaps your ...
30/12/2020

Happy Holidays! I hope you’ve been enjoying precious time with your loved ones.

With all the celebrations, perhaps your exercise routine has fallen apart or you’ve had to loosen your pants because of all the delicious food you’ve enjoyed. 🎅🏻🎄🥳😋

Find ways to move and stay active for the health of your body and mind. Get out and enjoy the beautiful outdoors....simply start with daily walks.

For example here I am snowshoeing and doing sled pulls uphill with my two kiddos....An amazing total body workout! This is one of the reasons I train 💪🏻

Are you weary of gyms and fitness indoors while covid infections are on the rise, but still want to be healthy and fit? ...
01/11/2020

Are you weary of gyms and fitness indoors while covid infections are on the rise, but still want to be healthy and fit? Do you want the extra stress-reducing and immune-boosting benefits of being outdoors in nature?

Come join small group personal training outdoors, Mondays and Fridays 9:30-10:30am starting 2 November. Sign up for unlimited classes during the November-December term and receive a complimentary body composition analysis.

Here is the link to find out more and register
https://forms.gle/b2YkuHN18ae57rgf9

Get started or get back into the habit of total body resistance training to feel healthier, stronger, body confident and...
27/08/2020

Get started or get back into the habit of total body resistance training to feel healthier, stronger, body confident and resilient.

Join us outdoors during the new term starting 4 September and going through 30 October. Single classes, an 8-class pass, and unlimited membership options available.

For more info and to register https://forms.gle/GtcpMSg9AtQRPtHC6

21/08/2020

When things get tough, do you dig deep, push through the discomfort and keep on going?
That’s exactly what my group did this morning during our workout finisher. I’m so proud of the progress they have made, even in with this summer heat🙌🏻💪🏻
Keep on going, one step at a time, one day at a time, and you will build up momentum to become unstoppable. 💪🏻💪🏻💪🏻









Do you crave pancakes but are looking for a healthier alternative to satisfy your craving? I’m not a big fan of the panc...
14/08/2020

Do you crave pancakes but are looking for a healthier alternative to satisfy your craving? I’m not a big fan of the pancakes made by mixing egg with bananas so I tried this organic, vegan, gluten-free mix made with oat flour, peanut flour, ground buckwheat, pea protein and dark chocolate chips from Carrefour. I added homemade almond milk. Although I wasn’t impressed by the texture, it tasted pretty good and my youngest child also liked it.
I feel better and more satisfied until lunch when I eat protein containing foods in the morning and recommend adding protein to breakfast for my clients looking to shed body fat and preserve muscle.
What is your favorite high-protein breakfast?










@ Geneva, Switzerland

August means blackberries have arrived. They are extremely high in antioxidants and as a rich source of anthocyanins, th...
11/08/2020

August means blackberries have arrived. They are extremely high in antioxidants and as a rich source of anthocyanins, they have been shown to protect the brain from oxidative stress and promote cancer-fighting effects in the gut.
Research has demonstrated anti-inflammatory and anti-viral effects. They also contain potassium, magnesium, calcium, plus vitamins A, C, E and many B vitamins.
Blackberry consumption results in minimal blood sugar spikes due to its low glycemic index so it’s a low carb diet friendly fruit. About 10 berries count as one serving to help you reach your daily goal of 5 to 9 servings of fruits and vegetables.
Next time you have a sweet craving, think of whole fruit as nature’s candy.
I feel lucky to have picked these berries in the forest just behind my home. On top of that, I enjoyed the beautiful view of Lac Leman, Geneva, and the Alps. You can’t get much more local than that!










“I was never really into fitness or exercising. I started training with Diana’s small group regularly in March and even ...
07/08/2020

“I was never really into fitness or exercising. I started training with Diana’s small group regularly in March and even kept going through covid with online classes. This is the first time I’ve stuck to an exercise routine for this long in my life. My family doesn’t even recognize me when I show them photos of me during my workouts. I like the group workouts because of the camaraderie, and the challenge and variety of each workout. Now when I skip a class I even miss it.”
-
Hearing stories of positive change is one of the best parts of working with my clients. I feel so grateful to be sharing my passion of movement with others, and also call it my job.
I’m so proud of how far you’ve come since March and am happy that I could help you in your fitness journey. Don’t lose this wonderful momentum and keep finding ways to move that make you feel strong and capable. Best of luck on your overseas move and new adventure. We will miss you!!








@ Geneva, Switzerland

Move your spine throughout its entire range of motion, every single day. Even better, try to move every joint (hips, sho...
30/07/2020

Move your spine throughout its entire range of motion, every single day. Even better, try to move every joint (hips, shoulders, ankles etc.)
through its full range of motion as exercise alone or during your warm-up.
With this stretch, smoothly bring your feet above your body and head and reach as far back behind you as possible. Then slowly return the legs back down to the ground and repeat.








Adresse

Versoix
1279

Öffnungszeiten

Montag 09:00 - 21:00
Dienstag 09:00 - 21:00
Mittwoch 09:00 - 21:00
Donnerstag 09:00 - 21:00
Freitag 09:00 - 21:00

Telefon

+41791971898

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