3. Reach Your True Potential
During my whole life I have been very active physically and discerning with what I eat. I have found,
that this lifestyle gives me an almost unlimited amount of physical and mental energy that peaks my
work capacity and creativity while still being relaxed and mentally focused. As long as I train regularly
and eat healthy, I can perform at peak capacity for months in a row.
At about 5 years ago, two major events happened in my life that boosted my physical and mental
capacity. The first was the involvement of Arnold Muhlandi as my personal trainer. Arnold has a unique
competence to rehabilitate old injuries and get the maximum muscle strength increase in the shortest
time. The second event was my discovery of the benefits of physically demanding yoga. Yoga helped
me to heal old injuries, get lean and strong, improve my quality of sleep and teach me how to relax my
mind even during the most stressful situations. These two events made it possible for me to win the
silver medal at the 2012 Masters World Championship in Classic Bodybuilding in Budapest (at the age
of 59), and the gold medal in the same type of competition the year later in Ulan Bator, Mongolia.
My achievements in Classic Bodybuilding were accomplished despite a tremendous workload to further
develop my world leading company ANT International (www.antinternational.com).
During the last couple of years an idea emerged in my mind that the experience I have collected
together with my closest colleagues over the years could benefit others with a very busy time schedule.
PR Shape was developed from this idea and it is my hope that we together can help as many people as
possible to reach their true potential.
Peter Rudling, Founder and President
We Come to Your Office
All activities that PR Shape offer can be carried out at the facilities of your company or a location
convenient to you at a time and with a frequency that suits your requirements. The individual training
schedule and diet recommendations are established through personal meetings with one of our
coaches. The objective is to make a small enough life style change that is not too challenging but still
large enough to make a difference. The driving force for the individual to continue the programme is
the increased wellbeing.
The programme is developed by executives for executives and employees and has its foundation
in both personal experience and the latest scientific research. All our coaches are successful individu-
als who have applied their backgrounds as top athletes paired with a passion to help individuals reach
their health goals.
4. What We Offer
The PR Shape concept is always tailored to conditions and goals of each individual. A team with one
responsible coach always follow the individual or company through the whole programme. To increase
your health, wellbeing and overall capabilities, it is necessary to simultaneously eat right, train body
and mind and get enough relaxation. The PR Shape concept includes all these vital components.
Nutrition
The physical form of a person depends on physical
activity to 30% and on the food intake to 70%.
Thus, the diet is crucial not only for how you look
but it effects your health status, your performance,
your overall quality of life and sleep and your
mental health. A healthy diet also prevent lifestyle
diseases like hypertension and other cardiovascu-
lar diseases, diabetes, gastrointestinal disorders
some forms of cancer.
Mental training
Mental training is accomplished by mindfullness
workshops and/or yoga training. Yoga, an ancient
physical and meditation practice has become in-
creasingly popular and effective in today’s society.
For many people, yoga provides a retreat from
their chaotic and busy lives. There are many types
of yoga but all with a similar goal to steady and
calm your mind trough physical body work.
Yoga develops inner awareness and focuses your
attention on your body’s abilities in the present
moment. It helps develop breath and strength of
mind and body. Yoga help bring calm and mindful-
ness to your life. The Yoga provided by PR Shape provides both mental and physical training.
Mindfulness is the intentional, accepting and non-judgemental focus of one’s attention on the
emotions, thoughts and sensations occurring in the present moment which can be trained by
meditational practice or through yoga.
5. Physical training
Functional training has its origins in rehabilitation.
Functional training attempts to adapt or develop
exercises which allow individuals to perform the
activities of daily life more easily and without in-
juries. In the context of body building, functional
training involves mainly weight bearing activities
targeted at core muscles of the abdomen and
lower back. Functional training complements the
physical aspects of Yoga and leads to better joint
mobility and stability, as well as more efficient
motor patterns. Improving these factors decreases
the potential for an injury sustained during an
athletic endeavour and the demands of today’s
work schedules.
Strength training is a type of physical exercise specializing in the use of resistance to induce
muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.
When properly performed, strength training can provide significant functional benefits and
improvement in overall health and well-being, including increased bone, muscle, tendon and
ligament strength and toughness, improved joint function, reduced potential for injury.
PR Shape provides both functional and/or strength training.
Coaching
Each individual has a coach from PR Shape who
transfers his or her knowledge and experience to
the individual at regular meetings. All our coaches
are or have been elite athletes and have a passion
to pass on their experience to help each individu-
al reach their goals.
The PR Shape programme starts with a Personal
Health Analysis (PHA), which is used as a founda-
tion for the individual diet and physical exercise
plan. Then follows an inspiring and instructive
startup seminar, where participants gain useful
knowledge, inspiration and tips for the PR Shape
6. programme. The information in the PHA is discussed with each participant in a personal meeting with
the PR Shape training and nutrition coach. Throughout the programme, participants have regular con-
tact with their coach. Each PR Shape programme concludes with a thorough follow-up, both in groups
and individually.
Each of the base programmes above is modified according to the customer needs. Please contact us
for more information or to book a briefing via skype or personal meeting.
The Concept of PR Shape
The concept of PR Shape is unique since it is developed by Executives for Executives/Employees.
Is based upon personal experience of elite athletes and scientific research. Participants get the tools to
change their lifestyle in a sustainable way which means that the health benefit after participating in a
PR Shape programme remains after the programme has ended.
Welcome to PR Shape. We help you reach your true potential.
Grade
Category
No. of participants
Duration
Nutrition guidance
Functional training
Yoga/Mindfulness
Massage/laser treatment
Platinum
High level
managers
2−6
12 months
×
×
×
×
Gold
Managers
7−12
6 months
×
×
×
Blue
Employees
13−20
4 months
×
×
Black
Executive
1
12 months
×
×
×
×
7. Mikaela Strand
Project Manager/
Training and Nutrition Coach
mikaela@prshape.com
Phone: +46 725 20 74 33
Arnold Muhlandi
Functional, Strenght
and Rehab Training
arnold@prshape.com
Peter Rudling
President
peter@prshape.com
Phone: +46 702 63 65 70
Urban Holm
Business Development Manager
and Coach
urban@prshape.com
Caroline M. Smith
Yoga Teacher and Health Coach
caroline@prshape.com
Contact
