Get strong, mobile, and capable without back pain, stiffness, or your body slowing you down
Not a programme.
A service.
So you can age gracefully and show up for yourself and others
600+
clients transformed worldwide
12–16
weeks avg. results
2019
coaching since
Hi, I’m Kat
I help driven folks to
Restore mobility & strength without endless 'rehab- only' style exercises
Train pain free again after an injury
Stop feeling old and stiff like a brick
Get significant mobility improvements within 12-16 weeks
Improve athletic performance
become the fit 80-year old everyone envies
I work 1:1 with a small number of clients who want their body to support their ambitions.
‘If you have a floor, you can do it’
Stop pain deciding how you live your life.
If you're ready to change how you move and feel, book a call
Let's discuss your goals, assess your current situation, and see if we're a good fit for to work together
Why nothing seems to work long-term
Temporary relief, returning stiffness
You go for massages, stretch, foam roll, visit chiropractors, try random exercises on the internet..
Maybe temporary relief comes…But the stiffness, tension, and pain keep returning
Because most solutions focus only on flexibility, while ignoring:
Weakness
Joint instability
Poor movement patterns
Nervous system tension
Lack of body awareness
How to fix daily habits that keep you stuck
Improving posture & movement patterns
Staying consistent with simple mobility & strength routines
If you..
have been frustrated by knowing you should be doing something and not knowing what
fear that it'll get worse - that you'll end up like someone you know, dependent and limited
are lacking structure, knowledge, discipline and accountability
feel embarrassed about being the stiff/weak one in the room.
are angry at your body that used to perform and now complains
You have 2 choices:
1. Hope it will get better.
2. Take a structured approach where you understand what’s actually going on, rebuild control over your body, and finally start moving with clarity, strength, and confidence again.
Why my approach works
What you tried so far
Stretching-only programs
Courses and apps
Generic plans, no history taken
Manual adjustments & massages
No feedback, progression or levels
rehab and group yoga
My approach
Assess, mobilise, strengthen & stabilise
Strength at length protocol
Live done-with-you virtual 1:1 coaching
Built around your situation & schedule
Building the habits and making you independent
You don't need more random exercises.
You need someone who can:
Identify what’s actually limiting you
see movement patterns you can’t notice yourself
help you build strength where you collapse
guide you progressively without overwhelm
help you build long-term habits and routines so you can help yourself
REAL RESULTS
Mark, 64, US
Lifestyle
Director, desk job, frequent travel, grandfather.
Background
Occasional gym, mostly eating out, no structure.
Starting point
Low back pain + kyphosis, inability to extend the arm (elbow braces), hips & quads very stiff.
Goal when we started
Gain more muscle mass & lose fat, become more mobile, be able to play with grandkids without struggle, improve posture.
What he actually needed
Structure, accountability, and to learn what he can continue doing on his own.
Result
Lost 21 lbs
Doesn't need arm braces anymore
Down 7% bodyfat
Walks daily — inspired his family to do the same
Can sit on the floor
Can do almost any exercise posted
Ciara, 42, USA
Lifestyle
Triathlete, owns her business, mom.
Background
A lot of running, cycling & swimming; very long recovery time after competitions.
Starting point
Quads & hips very stiff, inability to touch the toes, upper body strength on the lower side, low back pain from injury at 18.
Goal when we started
Perform better on the next Ironman, fix the low back pain.
What he actually needed
Structure to match sport-specific goals.
Result
Recovery time after last Ironman dropped from 7–8 weeks to 4 weeks
Quads & hip mobility significantly improved
Able to twist the spine without low back flaring up
Ciara, 42, USA
Lifestyle
Triathlete, owns her business, mom.
Background
A lot of running, cycling & swimming; very long recovery time after competitions.
Starting point
Quads & hips very stiff, inability to touch the toes, upper body strength on the lower side, low back pain from injury at 18.
Goal when we started
Perform better on the next Ironman, fix the low back pain.
What he actually needed
Structure to match sport-specific goals.
Result
Recovery time after last Ironman dropped from 7–8 weeks to 4 weeks
Quads & hip mobility significantly improved
Able to twist the spine without low back flaring up
Todd, 54, UK
Lifestyle
owns multiple businesses, living in US & UK occasionally, dad
Background
Has been neglecting his body for 30 years, very stiff, has tried following a yoga app
Starting point
Body feels like a brick, pain when lifting arm overhead, avoids gym not to hurt himself more, upper back very rounded, previous L4-5 injury that limits mobility
Goal when we started
Age well and reverse damage that 30 years of corporate lifestyle did
What he actually needed
Mobility to loosen the body, strength to stop back from flaring up, structure how to increase activity
Result
Does something every day — long walks, bodyweight, gym, padel, golf, mobility
Lifts arm overhead with no problems
Body height increased by 1 inch from better posture
Much better rotations when playing golf, perfecting cossack squat
Michael, 54, Germany
Lifestyle
lawyer running his own business, professor
Background
Very active - tennis, running, gym, EMS, swimming
Starting point
Despite high activity level, very stiff, cannot squat deeply, hip mobility very limited
Goal when we started
Stop feeling old
What he actually needed
Nervous system regulation to teach body the depth of movement is safe, structure to fit into his already active lifestyle, something easy to follow
Result
Can squat deeply and stay there
Hips and ITB much more flexible
Able to reach the toes
Does mobility every day now
Michael, 54, Germany
Lifestyle
lawyer running his own business, professor
Background
Very active - tennis, running, gym, EMS, swimming
Starting point
Despite high activity level, very stiff, cannot squat deeply, hip mobility very limited
Goal when we started
Stop feeling old
What he actually needed
Nervous system regulation to teach body the depth of movement is safe, structure to fit into his already active lifestyle, something easy to follow
Result
Can squat deeply and stay there
Hips and ITB much more flexible
Able to reach the toes
Nathan, 67, Canada
Lifestyle
Long daily commuting, lives far from any gym
Background
Occasional online group yoga and physical therapy
Starting point
Very limited spinal rotation due to car accident injury, numbness in L hip
Goal when we started
Stop hip pain from flaring and be able to turn in the car easily, get back to lifting after 10 years
What he actually needed
Move from only rehab style exercises and move into strength
Result
Can rotate the spine in both directions easily
Breathing improved from being able to expand the ribcage
Deadlifting 40 kg
Miriam, 44, Switzerland
Lifestyle
Sedentary job, menopause kicking in, fasting
Background
Occasional cardio & chiropractor and yoga
Starting point
R shoulder pain, hips very stiff (arthritis), feels old, upper body strength lacking
Goal when we started
Better mobility in general, feeling body being more agile, lose 5-10 lbs
What she actually needed
Comprehensive structure of mobility + strength, nutrition reorganised
Result
Down 16 lbs
Increased muscle mass & more toned look
Mobility is much easier
Can be self-led after coaching to maintain results
Miriam, 44, Switzerland
Lifestyle
Sedentary job, menopause kicking in, fasting
Background
Occasional cardio & chiropractor and yoga
Starting point
R shoulder pain, hips very stiff (arthritis), feels very old, upper body strength lacking
Goal when we started
Better mobility in general, feeling body being more agile, lose 5-10 lbs
What he actually needed
Comprehensive structure of mobility + strength, nutrition reorganised
Result
Down 16 lbs
Increased muscle mass & more toned look
Mobility is much easier
Can be self-led after coaching to maintain results
WHO AM I
My name is Katarina, but you can call me Kat
I became a full-time strength, mobility & yoga coach after doing it part-time next to my (obviously not meant to be) architect career.
I suffered serious back pain in my 20s while still pursuing architecture. I asked myself how I'd feel in my 50s, and took a sharp turn, making fitness my life path.
I coach a mixture of functional bodyweight movement, hypertrophy strength training, mobility, pilates, yoga, animal flow, and rehab-specific exercises.
I used to compete in bodybuilding, but I'm not an advocate for extreme fitness. Fitness is here to enhance the quality of life, not to be the sole purpose of it.
I've transformed 600+ folks from sedentary to supple, including marathon runners, triathletes, and pro athletes brought to elite levels of mobility.
This is how it works
Inside 1:1 coaching
A complete system, built around your body, your goals, and schedule
We start by mapping how you actually move, where you compensate, and what's really holding you back. This helps me develop the right strategy for you
A.k.a your homework. program you follow, The goal is not to overwhelm you with number of exercises but to work targetedly. Apart from exercises, there are daily habits we work on so your transformation is sustainable & long-term
Through sending videos and live sessions. Knowing if you're doing it right, how to level the exercise, adjust it to your injuries is why 1:1 coaching actually makes the difference
Live coaching where I correct, cue, and progress you in real time. 60 minutes weekly will bring you further than 2 years of watching random videos
After 90 days of coaching
You're in control of your time and have a predictable system to build mobility & strength further
and you have 2 choices:
Grow further
Isometric holds, loaded mobility, advanced strength & mobility skills, refining
Maintain & enjoy
Enjoy the freedom your efforts earned you. You are now an independent individual who knows how to help themselves
Both are fine. I want to help you so that you won't need me anymore.
Got questions?
No, many clients come to me feeling stiff, disconnected, or afraid of movement. This is why I offer 1:1 approach
No. Some clients want pain relief, while others want better mobility, strength, posture, and movement quality.
No. This is coaching and movement education, not medical treatment or diagnosis. The goal of physiotherapy is to get you to the point before the injury. My goal is to make you athletic.
That’s exactly why many people come to me. Most people are missing strength, awareness, and proper progression.
Everyone is different, but many people notice improved awareness, movement quality, and reduced tension within the first few weeks. For you to build habits and feel independent in your practice, you need minimum 12 weeks. For more progress usually 4-6 months are needed. That will be decided on the initial call.
Not necessarily, however you will need some basic equipment such as bands, foam roller, yoga blocks, maybe weights. More specific equipment is needed for more specific cases, to be discussed individually.
Your 80-year old self is thanking you.
Contact
Collaboration inquiries, retreats, content filming, corporate fitness... email me
Location
operated from a standing desk in Albufeira, Portugal. Delivered worldwide
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