I’m Olya Amelina,
a health & performance coach, certified by Precision Nutrition
I work with amateur athletes to enhance their performance in sport and daily life by refining food habits, sleep patterns, as well as helping to set the right mindset.
Certificated by
Precision Nutrition
Certified by
Precision Nutrition
Precision Nutrition
Here you can read my story
I coach in Russian, English and German.
I work with amateur athletes,
top-level managers and business owners.
top-level managers and business owners.
I’m Olya Amelina,
health & Performance coach
health & Performance coach
I coach in Russian, English and German.
I work with amateur athletes, top-level managers and business owners.
I’m Olya Amelina,
health & Performance coach
health & Performance coach
To help people reveal the joy of living mindful lives, and achieve their goals being in harmony with their inner-self.
MY mission
High performance as a result of a healthy and balanced lifestyle
My role
Моя роль
I focus on three elements:
Theory
Practice
Long-term result
Help you structure knowledge about health you already have and add on new, when necessary.
Help you build a process that allows you to achieve sustainable long-term results.
Help you adjust this knowledge to your genuine lifestyle.
I focus on three elements:
My role
Long-term result
Help you build a process that allows you to achieve sustainable long-term results.
Help you structure knowledge about health you already have and add on new, when necessary
Theory
Practice
Help you adjust this knowledge to your genuine lifestyle
As your Health & Performance Coach,
I focus on three elements:
Моя роль
Help you structure knowledge about health you already have and add on new, when necessary
Theory
Help you adjust this knowledge to your genuine lifestyle
Practice
My role
Help you build a process that allows you to achieve sustainable long-term results.
Long-term result
As your Health & Performance Coach,
I focus on three elements:
My role
Help you structure knowledge about health you already have and add on new, when necessary
Theory
Help you adjust this knowledge to your genuine lifestyle
Practice
Help you build a process that allows you to achieve sustainable long-term results.
Long-term result
What are we going to work with
An essential part of my approach is Health for Performance. It consists of four elements:
Flexible mindset and control over the inner dialogue enable you to think sharp and make the right decisions
Mental Health
The foundation of a physically healthy body is nutrition, sleep, recovery and activity
Physical Health
Being present, experiencing and understanding a full range of emotions enable to feel self-esteem and build healthy, long-lasting and reliable relationships with yourself and the people around you
Emotional Health
Knowing your values, life priorities, and personal identity helps you understand what truly matters to you and set the right goals.
Inner-Self
Knowing your values, life priorities, and personal identity helps you understand what truly matters to you and set the right goals.
Inner-self
What are we going to work with
To know what truly matters and to be able to set the right goals, discover values, life priorities, and personal identity.
To feel self-esteem and to be able to build healthy, long-lasting relationships, learn to be present, experience and understand a full range of emotions.
Inner-Self
Emotional Health
To think sharp and make the right decisions, unlock a flexible mindset
and be in power over the inner dialogue.
and be in power over the inner dialogue.
Mental Health
To function well, refine nutrition, recovery and activity.
Physical Health
An essential part of my approach is Health for Performance. It consists of four elements:
An essential part of my approach is Health for Performance. It consists of four elements:
What are we going to work with
To know what truly matters and to be able to set the right goals, discover values, life priorities, and personal identity.
To feel self-esteem and to be able to build healthy, long-lasting relationships, learn to be present, experience and understand a full range of emotions.
Inner-Self
Emotional Health
To think sharp and make the right decisions, unlock a flexible mindset and be in power over the inner dialogue.
Mental Health
To function well, refine nutrition, recovery and activity.
Physical Health
To know what truly matters and to be able to set the right goals, discover values, life priorities, and personal identity.
To feel self-esteem and to be able to build healthy, long-lasting relationships, learn to be present, experience and understand a full range of emotions.
Inner-Self
Emotional Health
To think sharp and make the right decisions, unlock a flexible mindset and be in power over the inner dialogue.
Mental Health
To function well, refine nutrition, recovery and activity.
Physical Health
An essential part of my approach is Health for Performance. It consists of four elements:
What are we going to work with
Coaching is teamwork. To achieve a successful change, you should be 100% engaged in the working process.
Запросы
Sport is more than just a hobby for you, and you seek a balance between sport, work and other spheres of life.
05
You want to take care of your health systematically and holistically to tackle weak points in different aspects.
03
You want to avoid burnout by remaining productive and efficient.
01
You plan to participate in a competition and desire to hone your nutrition, recovery, stress and emotions to show the best result possible.
06
You aim for a higher quality of life by adding regular physical activity, improving eating habits, achieving better sleep, reducing stress levels.
04
You require energy to move towards ambitious goals and achieve impressive results.
02
Requests I can help with
You aim for a higher quality of life by adding regular physical activity, improving eating habits, achieving better sleep, reducing stress levels.
04
Sport is more than just a hobby for you, and you seek a balance between sport, work and other spheres of life.
05
You plan to participate in a competition and desire to hone your nutrition, recovery, stress and emotions to show the best result possible.
06
You want to take care of your health systematically and holistically to tackle weak points in different aspects.
03
You want to avoid burnout by remaining productive and efficient.
01
You require energy to move towards ambitious goals and achieve impressive results.
02
Requests I can help with
You plan to participate in a competition and desire to hone your nutrition, recovery, stress and emotions to show the best result possible.
Sport is more than just a hobby for you, and you seek a balance between sport, work and other spheres of life.
06
05
You aim for a higher quality of life by adding regular physical activity, improving eating habits, achieving better sleep, reducing stress levels.
You want to take care of your health systematically and holistically to tackle weak points in different aspects.
04
03
You require energy to move towards ambitious goals and achieve impressive results.
You want to avoid burnout by remaining productive and efficient.
02
01
01
You want to avoid burnout by remaining productive and efficient.
You require energy to move towards ambitious goals and achieve impressive results.
02
You want to take care of your health systematically and holistically to tackle weak points in different aspects.
03
You aim for a higher quality of life by adding regular physical activity, improving eating habits, achieving better sleep, reducing stress levels.
04
Sport is more than just a hobby for you, and you seek a balance between sport, work and other spheres of life.
05
You plan to participate in a competition and desire to hone your nutrition, recovery, stress and emotions to show the best result possible.
06
Requests I can help with
Requests I can help with
You plan to participate in a competition and desire to hone your nutrition, recovery, stress and emotions to show the best result possible.
Sport is more than just a hobby for you, and you seek a balance between sport, work and other spheres of life.
06
05
You aim for a higher quality of life by adding regular physical activity, improving eating habits, achieving better sleep, reducing stress levels.
You want to take care of your health systematically and holistically to tackle weak points in different aspects.
04
03
You require energy to move towards ambitious goals and achieve impressive results.
02
You want to avoid burnout by remaining productive and efficient.
01
PACKAGES
Only after ALFA, BETTA
or GAMMA
or GAMMA
DELTA
GAMMA
BETTA
ALFA
€1140
€1080
€570
€200
24 Zoom-sessions,
45 min each
45 min each
12 Zoom-sessions,
45 min each
45 min each
4 Zoom-sessions,
45 min each
45 min each
12 Zoom-sessions,
2 hours each
2 hours each
24 weeks
12 weeks
4 weeks
In 12 weeks we can tackle behaviour change and secure a sustainable, long-term result and even break life-long bad habits to forge better ones.
Recommended for those who want to dig deeper and learn how to move in the direction of a better quality of life.
Recommended for those who want to dig deeper and learn how to move in the direction of a better quality of life.
A support package for those who understand that regular work with a health and performance coach helps to keep a grip on overall well-being - and maintain 'champion mode' long term.
Over the course of 24 weeks, we review nutrition, sleep, recovery, and mindset, aiming to identify where and what change is needed to enhance performance. We work on building a robust skill-set, and strong behavioural patterns and beliefs that will work for your needs long-term.
Goals such as losing weight, building muscle mass, or preparing for competition require this longer-term commitment.
Recommended for those who need and are committed to a comprehensive overhaul.
Goals such as losing weight, building muscle mass, or preparing for competition require this longer-term commitment.
Recommended for those who need and are committed to a comprehensive overhaul.
We identify a goal and work on habits that should be changed to achieve that goal, focusing on one habit at a time. In one month, we can change 1-2 habits.
Ideal if you know what you want to change and need support with how and where to start from.
Ideal if you know what you want to change and need support with how and where to start from.
Work Formats
€810
24 Zoom-sessions, 45 min each
€425
12 Zoom-sessions, 45 min each
Only after ALFA, BETTA
or GAMMA
or GAMMA
12 weeks
24 weeks
BETTA
DELTA
We define 2-3 goals and build a process consisting of small steps that include different practices adjusted to your genuine lifestyle.
GAMMA
12 Zoom-sessions, 2 hours each
We will review all spheres of your life and build a sustainable healthy lifestyle system to achieve your goals.
Regular Zoom-calls every 4 weeks. For those of my clients who need further support to maintain the pace towards long-term goals.
€850
4 Zoom-sessions, 45 min each
4 weeks
€150
ALFA
We clarify your requests, define 1 priority goal and 2-3 new habits to achieve this goal.
Work Formats
€810
24 Zoom-sessions, 45 min each
€425
12 Zoom-sessions, 45 min each
Only after ALFA, BETTA
or GAMMA
or GAMMA
12 weeks
24 weeks
BETTA
DELTA
In 12 weeks we can tackle behaviour change and secure a sustainable, long-term result and even break life-long bad habits to forge better ones.
Recommended for those who want to dig deeper and learn how to move in the direction of a better quality of life.
Recommended for those who want to dig deeper and learn how to move in the direction of a better quality of life.
GAMMA
12 Zoom-sessions, 2 hours each
Over the course of 24 weeks, we review nutrition, sleep, recovery, and mindset, aiming to identify where and what change is needed to enhance performance. We work on building a robust skill-set, and strong behavioural patterns and beliefs that will work for your needs long-term.
Goals such as losing weight, building muscle mass, or preparing for competition require this longer-term commitment.
Recommended for those who need and are committed to a comprehensive overhaul.
Goals such as losing weight, building muscle mass, or preparing for competition require this longer-term commitment.
Recommended for those who need and are committed to a comprehensive overhaul.
A support package for those who understand that regular work with a health and performance coach helps to keep a grip on overall well-being - and maintain 'champion mode' long term.
€850
4 Zoom-sessions, 45 min each
4 weeks
€150
ALFA
We identify a goal and work on habits that should be changed to achieve that goal, focusing on one habit at a time. In one month, we can change 1-2 habits.
Ideal if you know what you want to change and need support with how and where to start from.
Ideal if you know what you want to change and need support with how and where to start from.
How often do you indulge in a form of self-care? Perhaps it's buying a new pair of shoes, having a massage, or going out for a meal. Working with a health coach is the ultimate form of self-care, offering long-term gratification, holistic and sustainable results, and consistency.
process
In between sessions during working hours, I remain available over messenger or email. You can ask questions and share your progress.
After each session, I send a summary with important points to note and detailed steps we agreed on for the week ahead.
Ad hoc support
Session summary
In the final session, we summarise your progress and achievements, and discuss how you can continue to benefit from our sessions in the future.
Every 4-6 weeks, we check in on your progress. The exact timing for check-ups will depend on the length of the purchased package.
We have weekly zoom-sessions to discuss the previous week, check progress, and define steps for the next week based on the information we collect.
Final results
Weekly meetings
Ongoing results
First session
Questionnaire
Get-to-know
We define goals and directions for further work, along with actions for the 1st week.
Before we start working you complete a questionnaire that helps me better understand your lifestyle. This becomes a benchmark for our further work.
You sign up for a get-to-know session. It’s going to look like a nice chat during which we complete a short Q&A round.
Guarantee of success
Success comes when you are ready, willing, and able to change. When you achieve all three of these, then you can invest your time and energy into making it happen.
When you can, will and are ready to change — the chance for success is the highest. Then you understand and accept the change might not be easy, but it doesn’t stop you because you know why you need this change and are ready to invest your time and energy in it.
принципы
principles
All my recommendations are rooted in international research studies and industry expert articles. Nevertheless, I use simple everyday language for explanations and examples.
User-friendly hard science
Trust-based relationships help build a comfortable and safe environment where you can share significant thoughts without feeling hesitant.
Trust-based relationships
We dig deeper to find the causes of your issues - not just the symptoms. Deep inner work is challenging - but ultimately leads to long-lasting changes.
Long-lasting changes
We work together, collaboratively. We focus on the strengths, skills and knowledge you already have to increase long-term success - and decrease resistance to change.
Client-centred approach
Long-lasting changes
We dig deeper to find the causes of your issues - not just the symptoms. Deep inner work is challenging - but ultimately leads to long-lasting changes.
All my recommendations are rooted in international research studies and industry expert articles. Nevertheless, I use simple everyday language for explanations and examples.
User-friendly hard science
We work together, collaboratively. We focus on the strengths, skills and knowledge you already have to increase long-term success - and decrease resistance to change.
Client-centred approach
Trust-based relationships help build a comfortable and safe environment where you can share significant thoughts without feeling hesitant.
Trust-based relationships
принципы работы
principles
All my recommendations are rooted in international research studies and industry expert articles. Nevertheless, I use simple everyday language for explanations and examples.
We dig deeper to find the causes of your issues - not just the symptoms. Deep inner work is challenging - but ultimately leads to long-lasting changes.
User-friendly hard science
Long-lasting changes
Trust-based relationships help build a comfortable and safe environment where you can share significant thoughts without feeling hesitant.
We work together, collaboratively. We focus on the strengths, skills and knowledge you already have to increase long-term success - and decrease resistance to change.
Trust-based relationships
Client-centred approach
Client-centred approach
We work together, collaboratively. We focus on the strengths, skills and knowledge you already have to increase long-term success - and decrease resistance to change.
Trust-based relationships help build a comfortable and safe environment where you can share significant thoughts without feeling hesitant.
Trust-based relationships
We dig deeper to find the causes of your issues - not just the symptoms. Deep inner work is challenging - but ultimately leads to long-lasting changes.
Long-lasting changes
All my recommendations are rooted in international research studies and industry expert articles. Nevertheless, I use simple everyday language for explanations and examples.
User-friendly hard science
PRINCIPLES
Client-centred approach
We work together, collaboratively. We focus on the strengths, skills and knowledge you already have to increase long-term success - and decrease resistance to change.
Trust-based relationships help build a comfortable and safe environment where you can share significant thoughts without feeling hesitant.
Trust-based relationships
We dig deeper to find the causes of your issues - not just the symptoms. Deep inner work is challenging - but ultimately leads to long-lasting changes.
Long-lasting changes
All my recommendations are rooted in international research studies and industry expert articles. Nevertheless, I use simple everyday language for explanations and examples.
User-friendly hard science
PRINCIPLES
Testimonials
Request:
Stop emotional binging. Learn to listen to myself and act accordingly.
Review:
I came to Olya for external changes but reached internal ones - I became more confident, strong and calm.
Looking back over five months, I see myself as an entirely different person. I could not even imagine that all those changes that I desired so much would happen to me so smoothly and naturally, bypassing pressure from outside. We started working on adjusting my eating behaviour. However, later it turned out that the problems I had had nothing to do with the food itself but with my attitude towards food and how I approach it. Having dealt with one request, we gradually moved on to new ones, building a foundation that I lacked in my past life, on which now I can rely when something begins to go wrong.
I like that there is a safe environment in the sessions in which it's not scary to be yourself with all the weaknesses and imperfections. Olya is a very empathic, sincere person, and it is essential for me to feel this. I have never received such acceptance of myself from another person. I am glad that I met a mentor on my way. For a long, long time, I believe in myself and dream again.
Stop emotional binging. Learn to listen to myself and act accordingly.
Review:
I came to Olya for external changes but reached internal ones - I became more confident, strong and calm.
Looking back over five months, I see myself as an entirely different person. I could not even imagine that all those changes that I desired so much would happen to me so smoothly and naturally, bypassing pressure from outside. We started working on adjusting my eating behaviour. However, later it turned out that the problems I had had nothing to do with the food itself but with my attitude towards food and how I approach it. Having dealt with one request, we gradually moved on to new ones, building a foundation that I lacked in my past life, on which now I can rely when something begins to go wrong.
I like that there is a safe environment in the sessions in which it's not scary to be yourself with all the weaknesses and imperfections. Olya is a very empathic, sincere person, and it is essential for me to feel this. I have never received such acceptance of myself from another person. I am glad that I met a mentor on my way. For a long, long time, I believe in myself and dream again.
Request:
To correct habits and prevent burnout
Review:
I initially came to Olya to correct my habits and prevent burnout because I work in a very energetic rhythm. To achieve results, I have to maintain a champion mode—otherwise, work-related injuries occur in the form of burnout.
As a result of our 2 months of work, I can say that the quality of my life has noticeably improved. Olya helped me build a suitable system of rituals fitting exactly my lifestyle. By improving my sleep, we managed to improve my recovery, and as a result, I have much more energy during the day. I somewhat changed my attitude to some things, and thanks to this, stress reduced significantly, although before, it was extremely high.
Work with Olya always amps me up. She empathically immerses herself in your problems, and then with the Socratic kind of method, she helps you get to the bottom of the problem by yourself. And even though, from the outside, it all may seem straightforward, without a skilled mentor, this method would not work. Our calls with her are islands of calm and clarity among all the chaos and stress. And what's especially delightful is that sometimes, even when I feel that I'm not in the mood for the next call, I always feel full of energy after the call.
To correct habits and prevent burnout
Review:
I initially came to Olya to correct my habits and prevent burnout because I work in a very energetic rhythm. To achieve results, I have to maintain a champion mode—otherwise, work-related injuries occur in the form of burnout.
As a result of our 2 months of work, I can say that the quality of my life has noticeably improved. Olya helped me build a suitable system of rituals fitting exactly my lifestyle. By improving my sleep, we managed to improve my recovery, and as a result, I have much more energy during the day. I somewhat changed my attitude to some things, and thanks to this, stress reduced significantly, although before, it was extremely high.
Work with Olya always amps me up. She empathically immerses herself in your problems, and then with the Socratic kind of method, she helps you get to the bottom of the problem by yourself. And even though, from the outside, it all may seem straightforward, without a skilled mentor, this method would not work. Our calls with her are islands of calm and clarity among all the chaos and stress. And what's especially delightful is that sometimes, even when I feel that I'm not in the mood for the next call, I always feel full of energy after the call.
Request:
To build an efficient and sustainable routine to improve training performance
Review:
Having dedicated more than 25 years of my life to various sports, either mountain biking or running marathons, I considered myself reasonably knowledgeable regarding what it requires to prepare for a competition. There were many ups and downs on the way to my goals. Besides sweat, sometimes even blood and tears. My fourth and last marathon was the best example of it. It was pretty ambitious. I ended it at 2:59 minutes. When I changed the field and became an amateur Crossfit athlete, I decided to make it different. I needed some tools to help me create a sustainable routine around food and recovery, which can be built into my demanding work and training schedule.
Olga helped me to understand that every successful goal has a consistency behind it. Step by step by trial and error, I learnt to do meal prep for a few days ahead - this saves a massive amount of time in a week. I started eating more whole foods and vegetables, which positively affected my overall well-being. Early bedtime and following 8-9 hours of sound sleep became a game-changer for me.
Eventually, I realized that I should consider more than just training hard and eating right if I want to win. However, even my understanding of what it means to eat right changed significantly. Understanding the body and knowing strengths and weaknesses is what I haven't paid much attention to before, but now. We worked with my mindset a lot, so now I know how to get out of motivation holes and overcome challenging moments. Without Olga's help, I would be just a part of the crowd. Now I know that I can lead the crowd.
To build an efficient and sustainable routine to improve training performance
Review:
Having dedicated more than 25 years of my life to various sports, either mountain biking or running marathons, I considered myself reasonably knowledgeable regarding what it requires to prepare for a competition. There were many ups and downs on the way to my goals. Besides sweat, sometimes even blood and tears. My fourth and last marathon was the best example of it. It was pretty ambitious. I ended it at 2:59 minutes. When I changed the field and became an amateur Crossfit athlete, I decided to make it different. I needed some tools to help me create a sustainable routine around food and recovery, which can be built into my demanding work and training schedule.
Olga helped me to understand that every successful goal has a consistency behind it. Step by step by trial and error, I learnt to do meal prep for a few days ahead - this saves a massive amount of time in a week. I started eating more whole foods and vegetables, which positively affected my overall well-being. Early bedtime and following 8-9 hours of sound sleep became a game-changer for me.
Eventually, I realized that I should consider more than just training hard and eating right if I want to win. However, even my understanding of what it means to eat right changed significantly. Understanding the body and knowing strengths and weaknesses is what I haven't paid much attention to before, but now. We worked with my mindset a lot, so now I know how to get out of motivation holes and overcome challenging moments. Without Olga's help, I would be just a part of the crowd. Now I know that I can lead the crowd.
Request:
Lose weight, learn new healthy eating habits
Review:
My journey with Olya started in August 2020. I've been trying to lose weight for 3 years without any success. I wasn't happy with my weight. I avoided mirrors and didn't like to be captured on camera. The idea to lose weight got me so much that I stopped eating properly and always felt hungry. Nevertheless, I trained every day without giving myself a break.
When we started, Olya suggested doing the opposite of what I was practising - increasing portions and adding a wide variety of different foods. For the first time in many years, I felt satisfied after having a meal. To my surprise, my weight started going. As a bonus, I got rid of stomach issues I struggled with for years. In total, over 10 months, I smoothly lost 14kg. Besides food, we paid a lot of attention to the quality and length of my sleep. I slept nearly 5 hours per night when we started working, and by now, I have reached 8 hours of everyday sound sleep.
To say I started feeling better is to say nothing. All these changes reflected my work - I became more focused and concentrated, less emotional and more caring towards my staff.
Olya changed my world. She shares various fascinating articles and research studies with me to better understand how something we discuss can benefit me. I have never met anyone who can teach new things with so much love and care. I, therefore, immerse myself with pleasure and a lot of curiosity in the knowledge she provides. Another detail that made me feel good is that she constantly checked before the next step. If I feel comfortable moving on or prefer to focus for a little while on the current habit to secure it. This all made me stay with her till now. However, regardless of how far I've come, I still see room for improvement.
Lose weight, learn new healthy eating habits
Review:
My journey with Olya started in August 2020. I've been trying to lose weight for 3 years without any success. I wasn't happy with my weight. I avoided mirrors and didn't like to be captured on camera. The idea to lose weight got me so much that I stopped eating properly and always felt hungry. Nevertheless, I trained every day without giving myself a break.
When we started, Olya suggested doing the opposite of what I was practising - increasing portions and adding a wide variety of different foods. For the first time in many years, I felt satisfied after having a meal. To my surprise, my weight started going. As a bonus, I got rid of stomach issues I struggled with for years. In total, over 10 months, I smoothly lost 14kg. Besides food, we paid a lot of attention to the quality and length of my sleep. I slept nearly 5 hours per night when we started working, and by now, I have reached 8 hours of everyday sound sleep.
To say I started feeling better is to say nothing. All these changes reflected my work - I became more focused and concentrated, less emotional and more caring towards my staff.
Olya changed my world. She shares various fascinating articles and research studies with me to better understand how something we discuss can benefit me. I have never met anyone who can teach new things with so much love and care. I, therefore, immerse myself with pleasure and a lot of curiosity in the knowledge she provides. Another detail that made me feel good is that she constantly checked before the next step. If I feel comfortable moving on or prefer to focus for a little while on the current habit to secure it. This all made me stay with her till now. However, regardless of how far I've come, I still see room for improvement.
Request:
Improve training performance, prepare for a competition
Review:
Crossfit brings a lot of joy to my life. It's one of several things I always do with great pleasure. I know very well my life priorities, and Crossfit is definitely one of them. Over 8 years, I dedicate a significant part of my free time to Crossfit. I was always sure the secret of success is in hard training. Therefore, to achieve notable results, I trained non-stop, seven days a week. However, despite my big love for Crossfit, I had days when I didn't have the energy to train without any particular reason and could easily skip training. I ate what I liked without paying attention to the amounts and time of meals. Such eating behaviour sometimes led to situations when I could find myself being ridiculously hungry near the fridge in the middle of the night. So my sleep was also not ideal. Long story short, my life around training was pretty messy. But I couldn't notice it. To me, it all looked pretty much ok.
To my surprise, the formula of success in the sport has much more elements than only training. Now I know that for good results, prioritising, self-organisation and consistency are the key factors. Olga was the person who took my messy life into pieces and helped me to see what already works well and what doesn't clearly. Afterwards, we together created a plan for how to improve it. It is worth mentioning that having my own business doesn't allow much free time for shopping, cooking, early bedtime etc. And that's where I appreciate Olga's patience and creativity.
It wasn't easy, but some of the changes I achieved I am very proud of. We agreed to decrease the number of training days from 7 to 5. It allowed me to recover sufficiently and have some extra spare time for my friends and kids. By changing my eating habits, I began to feel more energetic throughout the day and stopped waking up during the night from hunger. Besides others, I discovered that good recovery could improve my performance. Therefore long sound sleep, massage once a week, and good mobility before and after the training - now are the must for my training routine.
What especially I like in our work with Olga is that she is always there for me. I know that I can text her whatever question I would have, and I will get the needed direction in return. She is good at finding the right words that will motivate or make you think when required.
Improve training performance, prepare for a competition
Review:
Crossfit brings a lot of joy to my life. It's one of several things I always do with great pleasure. I know very well my life priorities, and Crossfit is definitely one of them. Over 8 years, I dedicate a significant part of my free time to Crossfit. I was always sure the secret of success is in hard training. Therefore, to achieve notable results, I trained non-stop, seven days a week. However, despite my big love for Crossfit, I had days when I didn't have the energy to train without any particular reason and could easily skip training. I ate what I liked without paying attention to the amounts and time of meals. Such eating behaviour sometimes led to situations when I could find myself being ridiculously hungry near the fridge in the middle of the night. So my sleep was also not ideal. Long story short, my life around training was pretty messy. But I couldn't notice it. To me, it all looked pretty much ok.
To my surprise, the formula of success in the sport has much more elements than only training. Now I know that for good results, prioritising, self-organisation and consistency are the key factors. Olga was the person who took my messy life into pieces and helped me to see what already works well and what doesn't clearly. Afterwards, we together created a plan for how to improve it. It is worth mentioning that having my own business doesn't allow much free time for shopping, cooking, early bedtime etc. And that's where I appreciate Olga's patience and creativity.
It wasn't easy, but some of the changes I achieved I am very proud of. We agreed to decrease the number of training days from 7 to 5. It allowed me to recover sufficiently and have some extra spare time for my friends and kids. By changing my eating habits, I began to feel more energetic throughout the day and stopped waking up during the night from hunger. Besides others, I discovered that good recovery could improve my performance. Therefore long sound sleep, massage once a week, and good mobility before and after the training - now are the must for my training routine.
What especially I like in our work with Olga is that she is always there for me. I know that I can text her whatever question I would have, and I will get the needed direction in return. She is good at finding the right words that will motivate or make you think when required.
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