MONA&CO Fitness
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Our approach

Personal Training

Training built around what your body needs — alone, in a pair or in a small group, with trainers who work alongside a physiotherapist, a nutrition specialist and a masseur.

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Pricing
A trainer guiding a client’s arms through a lat pulldown
A trainer correcting a client’s posture during a seated exercise
A trainer spotting a client during a dumbbell press on a bench
Personal trainer
U Dlouhoňovic 1397564 01 Žamberk
Training built for you
InBody analysis
Alone, in a pair or a group
A team of specialists

A personal trainer? Sure!

But we don’t stop at the weights.

You can push yourself like a lion, grind out a hundred squats and sweat a liter. But if your back still hurts afterwards, your diet looks like a gas-station snack run, and you're walking on poorly loaded feet, it's a bit like polishing a car with an empty tank. Personal training in Žamberk therefore starts with what your body needs, not with how much you can lift.

Our personal trainers aren't lone wolves

They work together with a nutrition specialist, physiotherapist, podiatrist and massage therapist, and as a bonus you can unwind in the sauna world. When something needs fine-tuning, you don't have to run across town — just walk through a few doors.

Personal trainer
Nutrition specialistPhysiotherapistPodiatrist
Massage therapistSaunas

We believe the body works as a team. So do we.

How it works here

A trainer setting a programme on the touchscreen of a Technogym treadmill

From the first meeting to the follow-up measurement — training starts with finding out what your body can do and what it needs.

First consultation and analysis

We sit down and go through your goals, your health, any history of injury and your movement habits. A body assessment and an InBody composition analysis follow.

Training built around you

You train alone, in a pair or in a small group. The hour is built around what your body needs, with the trainer watching your technique throughout.

A plan and a check-up

You can have a training plan and an outline meal plan put together, and a follow-up InBody measurement shows how far you have come.

Our trainers

I don't believe in quick fixes. Real change comes from everyday habits.

Ivana Prachařová

Ivana Prachařová

Personal trainer

+420 734 313 795

About me

I don't believe in quick fixes. Real change comes from everyday decisions, from habits and from the willingness to take responsibility for your own life.

My role isn't to change you. My role is to guide, support and teach you, and to help you find a path that will keep working in the long run.

I have worked with people for more than 20 years. Every experience and every new insight moves me forward, not only as a trainer but above all as a person. That is why I specialize in functional, health-oriented movement.

Everyone arrives with their own story. Performance, pain, fatigue and motivation often have little to do with movement alone, and a lot to do with stress, workload, sleep quality, lifestyle and mental wellbeing.

My goal isn't only to teach you to exercise correctly. I want to create a place where you feel good. A place where people respect and support each other and enjoy every step forward. Where movement isn't an obligation but a natural part of a good, contented life, which is why MONA&CO is to me a community of people with a shared goal.

Education and certifications

  • Fitness centre instructor and personal fitness trainer, 150 h
  • Basic movement activities instructor, 155 h
  • Inline skating instructor
  • Dynamic Neuromuscular Stabilization according to Kolář - a concept based on developmental kinesiology, modules 1 and 2
  • DNS - Sports skills workshop, trunk and lower limb
  • School of Yoga for Health & Functional Movement, module 4
  • Charles University - Developing speed in conditioning training
  • Dynamic examination of the musculoskeletal system

Real strength doesn't come from muscles alone, but from discipline and patience.

Lukáš Kubíček

Lukáš Kubíček

Fitness trainer

+420 731 226 147

About me

My first memory of sport? A nursery school race. That was the moment I first felt the pure joy of movement and knew the feeling would stay with me for good.

Sport became a natural part of me. I tried the dynamics and versatility of athletics, and to this day nothing clears my head like a long run outdoors. My strongest lifelong passion, though, became fitness and strength training.

For the last 15 years I have devoted myself to the field fully and without shortcuts. All those years of honest work, the joy of small and large victories and the constant pushing of my own limits have shaped me, not only physically but above all as a person. Today I know that real strength doesn't come from muscles alone, but from discipline, humility towards your own body and patience.

I put all my energy into one role: becoming your reliable guide on the way to a stronger, more functional and healthier body.

Education and certifications

  • Retraining course - Therapeutic physical education instructor (Good Move Praha)
  • Fitness instructor, personal trainer

Personal training pricing

Individual training

60 min with a trainer600 Kč
In pairs (per person)450 Kč
Group (per person)300 Kč

11-hour pass

11 h pass — single6 000 Kč
11 h pass — in pairs4 500 Kč
11 h pass — group3 000 Kč

Diagnostics & planning

Standalone InBody measurement500 Kč
Follow-up InBody measurement250 Kč
Outline meal plan2 000 Kč
Training plan designCena na dotaz

Booking a personal training session

You can book personal training in several ways:

Directly with our trainersThrough the online reservation system.In person at the centre's reception

FAQ

A one-hour individual session costs CZK 600, CZK 450 per person in a pair and CZK 300 per person in a small group. An 11-hour pass is CZK 6,000 for one person, CZK 4,500 in a pair and CZK 3,000 per person in a group. A standalone InBody measurement costs CZK 500, a follow-up measurement CZK 250 and a meal plan CZK 2,000. A training plan is quoted according to its scope.
Ivana Prachařová is a personal trainer and leads functional, health-oriented movement. She has trained in dynamic neuromuscular stabilisation (the Kolář method), functional CORE training, pre- and postnatal exercise and guided passive stretching, and she has worked with people for more than twenty years. Lukáš Kubíček is a strength and conditioning coach, has spent fifteen years on strength training and, besides the gym, works on running and athletics preparation. If you cannot decide, call either of them, their profiles and phone numbers are higher up on this page.
In a personal training session the trainer has the whole hour just for you, the programme is built around your body and your goals, and your technique is watched on every repetition. An hour costs CZK 600. In a group class you follow the pace of the whole group on a fixed schedule and a single entry is CZK 160: here that means circuit training every Tuesday from 18:00 and yoga classes. The two do not rule each other out, plenty of people have a plan built with a trainer and go to classes in between.
First we sit down calmly and talk through your goals, health, injury history and movement habits. This is followed by a short body assessment (range of motion, posture) and a lighter, get-to-know-you workout. Don't expect to be worked to exhaustion – the point is to find out where we're starting from together.
InBody is a device that measures body composition, so not just how much you weigh but what that weight is made of. We treat the result as the starting point of your training: the trainer sets the load according to it, and after a few weeks the same measurement shows how far you have moved. A standalone measurement costs CZK 500, a follow-up one CZK 250.
Definitely, it's the best decision you can make! Our clients don't come to us already fit – they come here to get fit. With a trainer you avoid beginner mistakes, injuries from poor technique, and any awkwardness. We adapt everything to your current level.
Not just safe, but genuinely recommended! Properly designed strength and compensation training can work wonders on a stiff neck and lower back pain from sitting. During the assessment we identify muscle imbalances and focus the training on strengthening your core. We can also work closely with our physiotherapists, so your body gets fully comprehensive care.
Definitely not, you don't need to worry about that. Hormonally speaking (with low testosterone levels), a woman's body isn't built to develop "huge" muscles without a special diet and years of hardcore bodybuilding. Training with weights will instead beautifully tone and shape your body and speed up fat burning.
Nutrition is a key part of success. We don't give clients drastic diets or one-size-fits-all meal plans that can't be kept up long-term. Instead, we connect you with our nutrition advisor, who will teach you to understand the basic principles of nutrition and adjust your existing diet to fit your daily routine.
We understand that life brings unexpected situations. Please cancel a session at least 24 hours in advance. If you cancel later, the session unfortunately becomes forfeited or is charged in full, since the trainer's slot was blocked for you.
Have a specific question?Send us a message through the contact form.