Online personal trainer: one-to-one training

Adults come to me with very different goals. Online personal training is a good choice if you:

• want to be more flexible and stronger, but don't know where to start;
• sit at the computer a lot, and your back, neck or hips always feel stiff;
• dream about the splits or a deep stretch;
• come back to sport after a long break and want to avoid injury;
• want to get your fitness and core strength back after childbirth;
• tried to train with videos, but you were not sure about the technique and stopped.

Your age and level are not a problem. I work with beginners, former athletes and people over 40 and 50. We start from where you are now.

When is online not the best idea? If you need a coach next to you while you lift a heavy barbell, a gym is better. If you prepare for competitions in a specific sport, look for a coach in that sport. But for flexibility, joint mobility and strength with your own body weight or light equipment, online works very well.

A session is a video call, just you and me, in the app you like: Google Meet, Teams, Telegram or WhatsApp. We put the phone or laptop so I can see your whole body.

A session looks like this:

A month is not four same sessions. Every week has its own job:

• Week 1. I check your mobility and strength, and we talk about your goal. We choose basic exercises and learn the technique. The home routine is short and easy, so you can fit it into your day.
• Week 2. We look at how your body reacted. What was easy, I make a bit harder. What was unclear, we do again.
• Week 3. The stretching gets deeper, and in the strength part we add weight or a band. You can already do exercises that were too hard two weeks ago.
• Week 4. We repeat the tests from the first session and compare. Then we decide what is next: the same pace, a new focus, or one of the programs.

Between sessions you train alone with the plan, 2–3 times a week for 15–30 minutes. If something is unclear, you send a short video to the chat, and usually I reply within 3 hours. Honestly, most of the result comes from your own practice. The sessions with me help you keep the right direction.

Many online programs are only stretching or only strength. But the body works as one system. Flexibility without strength doesn't stay, and strength without mobility limits your movement and puts too much load on the joints.

So in every plan there are three parts:

• stretching, so the muscles become more elastic;
• mobility, so the joints move in a bigger range: hips, shoulders, upper back;
• strength with your body weight, a band or dumbbells, so you can control the new range and protect the joints.

The balance depends on your goal. One person needs more mobility, another needs more work on posture and back.

Many of my clients live abroad, and for them it is important to train in their own language. It is easier to explain what you feel, to ask a question and to understand the answer.

The online format also helps in other ways:

• you don't need to look for a gym with a coach who speaks your language;
• we choose a time for your time zone: before work, at lunch or in the evening;
• you don't travel anywhere, you train at home;
• if you move or go on a trip, the training continues, you only need internet.

Sessions are in Russian or English, as you prefer.

• Professional sport. Master of Sport in rhythmic gymnastics, Asian and Four Continents champion. I know training load and recovery from my own body.
• Anatomy and physiology. I studied them well, so I choose exercises where the right muscles work and the joints stay safe.
• Coaching since 2019: stretching, posture, strength and functional training for adults.
• Honest goals. No "splits in 30 days" or "minus 10 kg in a month". We set goals and timelines that are real.
• Support between sessions. Send me a video of an exercise, and usually you get an answer within 3 hours.

More about me on the About page.

€180 a month: 4 personal online sessions, a plan that I update every week, and support in the chat. It is €45 per session. The package is valid for 4 months after payment, and you can pause it for up to 3 months if you need.

If you want to meet me first, start with a first session for €50. I check your mobility and make a plan for you. All prices are on the Prices page.

How to choose:

• one stretching and mobility session (€50 for 50 minutes), if you want me to check your technique or give you a new routine from time to time;
• a month of personal training (€180), if you want to train regularly with a plan that changes with you;
• a program for 8–12 weeks, if you have one clear task: the knee, the shoulder or fitness after childbirth.

Not sure? Write to me in Telegram or WhatsApp, and I will tell you where it is better for you to start.