ONLINE FITNESS & NUTRITION COACHING
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Hey! My name is Eva and as an EREPS Internationally Qualified Personal Trainer.
I help busy women overhaul their health & fitness and build healthy relationship with food and their own bodies that they can:
I help busy women overhaul their health & fitness and build healthy relationship with food and their own bodies that they can:
Feel confident and attractive
Feel physically and mentally strong
Get away from constant overeating and find a balance in nutrition
Enjoy active time with their loved one
All without having to starve yourself or give up on the things in life that make you happy!
Background
Certified personal trainer registered with the European Register of Exercise Professionals (EuropActive)
YMCA Level 3 Diploma in Gym Instructing and Personal Training (Practitioner) qualification
Fysioline Academy Finland FAF — Helsinki, 2022−2023
Fysioline Academy Finland FAF — Helsinki, 2022−2023
Sport Dietetics and Nutrition
National Academy of Continuing Professional Education (Moscow) 2020−2021
National Academy of Continuing Professional Education (Moscow) 2020−2021
Work experience with 50+ clients in studios in Amsterdam and Helsinki
1.5 years of cooperation with the Fitness 24\7 gym chain in Helsinki as a Brand Ambassador
I have been through injuries, an eating disorder and low self-esteem myself, so now my dream is to prevent and reduce the number of people suffering from this
About me
Tailored Workout and Nutrition Plan for 8 Weeks
Every body is unique, and so should be your fitness plan. I’ll develop a personalized training and nutrition strategy tailored specifically for you, ensuring that your workouts are both balanced and effective. Whether you’re looking to build strength, enhance flexibility, or lose weight, I’ll craft a regimen that aligns perfectly with your individual needs and goals.
Designed specifically for those who are self-motivated and consistent, and who thrive on autonomy. If you’re someone who just needs a structured plan and some expert guidance without intensive daily support, this is the perfect fit for you.
Start today
Services
1-on-1 Online Coaching suits for anyone who prefers a high level of support and accountability.
This option is perfect if you’re committed to seriously enhancing your health and fitness with personalized guidance. Choosing this plan means gaining a dedicated partner in achieving your health and fitness goals.
My approach focuses on cultivating beneficial habits and a sustainable healthy lifestyle, emphasizing long-term vitality over short-term weight loss, which often leads to rebound weight gain. We aim to seamlessly incorporate physical exercise and proper nutrition into your daily routine, without unnecessary stress or restrictions.
As your fitness coach, I leverage your unique strengths, behaviors, daily schedule, and physiological needs to build lasting motivation, regular physical activity, and balanced eating habits.
You’ll have daily access to me via email, chat, or video call, allowing you to seek tailored advice, make adjustments to your plan, or receive that extra motivation whenever you need it. Whether it’s correcting your diet or changing your form, I’m here to support you every step of the way.
This option is perfect if you’re committed to seriously enhancing your health and fitness with personalized guidance. Choosing this plan means gaining a dedicated partner in achieving your health and fitness goals.
My approach focuses on cultivating beneficial habits and a sustainable healthy lifestyle, emphasizing long-term vitality over short-term weight loss, which often leads to rebound weight gain. We aim to seamlessly incorporate physical exercise and proper nutrition into your daily routine, without unnecessary stress or restrictions.
As your fitness coach, I leverage your unique strengths, behaviors, daily schedule, and physiological needs to build lasting motivation, regular physical activity, and balanced eating habits.
You’ll have daily access to me via email, chat, or video call, allowing you to seek tailored advice, make adjustments to your plan, or receive that extra motivation whenever you need it. Whether it’s correcting your diet or changing your form, I’m here to support you every step of the way.
Online Coaching
Apply now
Workouts online
1:1 online workouts — is an excellent way to stay in shape, no matter where you are. You won’t need bulky equipment or inventory. Online fitness sessions with me — it’s a method where I demonstrate the correct exercise form, adjust the accuracy of their execution, and tailor the intensity to your goals and body’s specific needs.
Learn More
Kick-off Consultation
We’ll start with a personal chat to set your goals, outline our tasks, and decide how we’ll work together.
Getting Set Up
You’ll fill out several forms so I can tailor the structure of your sessions, design your nutrition plan, and choose the right tools to help you succeed.
Creating Your Plan
I’ll develop a detailed nutrition and exercise plan, complete with a tracking chart. Also I’ll provide my collection of useful PDF files filled with nutrition/psychological/general well-being tips and instructions to guide you every step of the way.
Regular Updates
You can send updates on your progress once with a Self-program and unlimited times with Online Coaching Package in whatever way suits you best—whether that’s text, audio, or video. I’m here to chat, correct your form and adjust your plan as needed, through video or audio calls.
How it works: step by step
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Even when it’s tough, keep going. Your potential is greater than you might imagine.
Results
Stories of my clients
The result of working with Yulia. While our focus wasn’t on losing a significant amount of weight or tracking nutrition, we successfully improved her posture, built muscle, and boosted her energy levels. Interestingly, without explicitly targeting her diet, Yulia naturally changed her eating habits over time. We didn’t have a goal to shed for seasonal goals. Instead, we aimed for a toned physique complemented by sustainable habits and a healthier lifestyle. Only a calm and steady approach—free from extreme swings, breakdowns, unnecessary restrictions, or struggle—can ensure that these results will last.
Recomposition 8 weeks
Anna initially struggled with binge eating and stress-related eating, particularly after her workdays. Since we started working together, she has lost just 5 kg, but the quality of the body changed completely. She developed healthier habits like walking 15,000 steps daily, and importantly, has begun to enjoy exercise! This transformation in her mindset, alongside her weight loss and new eating habits, marks significant progress. I am so proud and happy that she discovered activities she genuinely enjoys, effectively shifting her habits from stress-eating towards finding real enjoyment in fitness and overall wellbeing.
Sustainable Weight Loss 5 months
We kicked off our fitness journey with this lady with in-person strength training sessions in Helsinki. As we tailored her diet, she was able to include a balanced amount of carbs and even chocolate and sugary desserts sometimes (!), ensuring she didn’t feel restricted.
When she moved to another country, we smoothly transitioned to online training and she continued following the program. So here we see not only body fat lost but also body recomposition.
Recomposition 10 weeks
Here’s the result of online coaching with Anastasia. When we started, she was struggling with undereating and lacking of a structured workout routine. We developed a progressive training plan tailored for her, when there was a possibility to train only at home.
Anastasia lost 4.8 kg and reduced her waist by 4 cm and hips by 7 cm. But more importantly, we addressed her previous undereating by increasing her calorie intake, which enhanced her metabolism and simultaneously improved her body and physique. We optimized her diet to ensure she received enough protein and calories for proper nourishment and increased her Non-Exercise Activity Thermogenesis (NEAT) to boost daily calorie burn. These strategic of recomposition changes not only refined her physique but also greatly enhanced her overall health and vitality.
Anastasia lost 4.8 kg and reduced her waist by 4 cm and hips by 7 cm. But more importantly, we addressed her previous undereating by increasing her calorie intake, which enhanced her metabolism and simultaneously improved her body and physique. We optimized her diet to ensure she received enough protein and calories for proper nourishment and increased her Non-Exercise Activity Thermogenesis (NEAT) to boost daily calorie burn. These strategic of recomposition changes not only refined her physique but also greatly enhanced her overall health and vitality.
Reverse diet + Weight loss
The result of working with Yulia. While our focus wasn’t on losing a significant amount of weight or tracking nutrition, we successfully improved her posture, built muscle, and boosted her energy levels. Interestingly, without explicitly targeting her diet, Yulia naturally changed her eating habits over time. We didn’t have a goal to shed for seasonal goals. Instead, we aimed for a toned physique complemented by sustainable habits and a healthier lifestyle. Only a calm and steady approach—free from extreme swings, breakdowns, unnecessary restrictions, or struggle—can ensure that these results will last.
Recomposition 8 weeks
Anna initially struggled with binge eating and stress-related eating, particularly after her workdays. Since we started working together, she has lost just 5 kg, but the quality of the body changed completely. She developed healthier habits like walking 15,000 steps daily, and importantly, has begun to enjoy exercise! This transformation in her mindset, alongside her weight loss and new eating habits, marks significant progress. I am so proud and happy that she discovered activities she genuinely enjoys, effectively shifting her habits from stress-eating towards finding real enjoyment in fitness and overall wellbeing.
Sustainable Weight Loss 5 months
We kicked off our fitness journey with this lady with in-person strength training sessions in Helsinki. As we tailored her diet, she was able to include a balanced amount of carbs and even chocolate and sugary desserts sometimes (!), ensuring she didn’t feel restricted.
When she moved to another country, we smoothly transitioned to online training and she continued following the program. So here we see not only body fat lost but also body recomposition.
Recomposition 10 weeks
Here’s the result of online coaching with Anastasia. When we started, she was struggling with undereating and lacking of a structured workout routine. We developed a progressive training plan tailored for her, when there was a possibility to train only at home.
Anastasia lost 4.8 kg and reduced her waist by 4 cm and hips by 7 cm. But more importantly, we addressed her previous undereating by increasing her calorie intake, which enhanced her metabolism and simultaneously improved her body and physique. We optimized her diet to ensure she received enough protein and calories for proper nourishment and increased her Non-Exercise Activity Thermogenesis (NEAT) to boost daily calorie burn. These strategic of recomposition changes not only refined her physique but also greatly enhanced her overall health and vitality.
Anastasia lost 4.8 kg and reduced her waist by 4 cm and hips by 7 cm. But more importantly, we addressed her previous undereating by increasing her calorie intake, which enhanced her metabolism and simultaneously improved her body and physique. We optimized her diet to ensure she received enough protein and calories for proper nourishment and increased her Non-Exercise Activity Thermogenesis (NEAT) to boost daily calorie burn. These strategic of recomposition changes not only refined her physique but also greatly enhanced her overall health and vitality.
Reverse diet + Weight loss
Weight Loss Coaching
We aren’t just battling excess weight but the underlying causes that shape it.
Excess weight is merely a symptom, and addressing the symptom without eliminating its causes is ineffective. Even if you invest in a smartwatch, switch to a diet of only chicken and broccoli, and sign up at a fitness club, these actions alone can’t guarantee that you will move any closer to your goal.
Picture an iceberg: the visible tip is what people often try to tackle, but the hidden bulk beneath the surface is what truly drives weight gain.
Research from the ADA (American Dietetic Association) indicates that 87% of people who lose weight will regain it within 18 months.
If you’ve been struggling with weight loss for a long time, if it has become more of a hobby, and you feel weary and disheartened, we should address weight loss by developing a system of new habits and through tailored coaching. This approach is essential to sustain lasting results.
Picture an iceberg: the visible tip is what people often try to tackle, but the hidden bulk beneath the surface is what truly drives weight gain.
Research from the ADA (American Dietetic Association) indicates that 87% of people who lose weight will regain it within 18 months.
If you’ve been struggling with weight loss for a long time, if it has become more of a hobby, and you feel weary and disheartened, we should address weight loss by developing a system of new habits and through tailored coaching. This approach is essential to sustain lasting results.
Holistic Health in Training
When training for muscle gain or fat loss, health should ALWAYS come first.
Muscles surround each joint, and workouts can change their length and strength. If muscles become unevenly strong or long, it can affect how the joint works and cause it to wear down faster.
It’s important to get the balance of muscle strength just right and consider how your body’s systems, like the endocrine and cardiovascular systems, are working. I take all these into account when programming individual plans.
Overloading does not speed up muscle growth or weight loss, just as underloading doesn’t.
Pushing yourself too hard during workouts can lead to muscle loss, a big increase in hunger, overeating, injuries, and loss of motivation. The key to a good training program is planning the right amount of exercise, sets, and repetitions, along with enough rest and recovery. This way, you can make steady progress without setbacks
It’s important to get the balance of muscle strength just right and consider how your body’s systems, like the endocrine and cardiovascular systems, are working. I take all these into account when programming individual plans.
Overloading does not speed up muscle growth or weight loss, just as underloading doesn’t.
Pushing yourself too hard during workouts can lead to muscle loss, a big increase in hunger, overeating, injuries, and loss of motivation. The key to a good training program is planning the right amount of exercise, sets, and repetitions, along with enough rest and recovery. This way, you can make steady progress without setbacks
CONTACT ME
I’d love to hear about your fitness history and the relationship you’ve had with your body over time.
My approach to fitness is adaptable and personalized, designed to meet your unique needs. Reach out to me, and let’s collaborate on crafting a plan that enhances your fitness and overall well-being.
My approach to fitness is adaptable and personalized, designed to meet your unique needs. Reach out to me, and let’s collaborate on crafting a plan that enhances your fitness and overall well-being.
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