Services and Training Programs
Coaching one-on-one or in small groups, and a variety of training programs in running, XC skiing and triathlon for all ages, men and women.
Strength & conditioning for general health and fitness or sports specific. Are your teens sitting in front of screens too much? Send them over!
Struggling to get back to your sport after an illness or injury? Contact me.
Can't find a coach who listens to you and your needs? Are you a busy professional and can't get out to bike for 90 mins or more during the week? Are you a mother who doesn't have 60 mins a day to work out? Please contact me for a FREE non-binding call where we discuss your situation and how I can either provide you with a training plan that fits your life or 1-on-1 coaching to get you started.
NEW from July 2022 is our Tribe Membership, a monthly coaching service for you who want an individual training program but don't need all the individual attention that comes with the Signature 1-on-1 coaching.
The most value-added program I offer.
Contact me for more details or book your FREE discovery call here!
Online 1-on-1 Endurance Coaching
You know where you want to go... let me be your how. Online 1-on-1 coaching includes flexible training programming (adjustments as needed- no max limits), unlimited contact with your coach, 2 coaching calls per month, access to our private Facebook group, strength programming, sports nutrition advice, guide to race strategy, race nutrition and race mental prep.
Take the guesswork out of your training and stop doing random workouts. Learn how to fit training into your life, and stop trying to fit your life into a random training program. Learn how to train at the right intensity for you. Learn how to train so that you can finally make an active lifestyle part of your life, or finally, stop fighting against your body and nail those races. Learn how to work with your physiology, and learn how to come back safely to sports after having kids.
I will be there for you at every step. I will teach you why you are doing what you are doing. I am a huge believer in sharing the knowledge, so you can take your training into your own hands in the long run.
- Trainingpeaks Premium Account
- 2 coaching calls per month
- movement and strength assessments
Tribe - Club membership for athletes who are self-motivated go-getters who want a training program to follow.
Although you won't get all the bells and whistles that the 1-on-1 coaching clients receive, you'll still get access to many of our support functions, including feedback on your training and monthly group coaching calls!
I really wanted to create something for my previous 1-on-1 clients and others who may not want all the bells and whistles, or can't afford a 1-on-1 coach and still feel supported!
My vision with this service is a true community of BadAss Athletes who support and cheer for each other!
We will kick off already in July, so head on over to our Services pages or email me at firstname.lastname@example.org if you are interested!
First Group Coaching Call is booked, loaded and ready to go!
These group calls are your opportunity to ask me any questions and I will always have a little sports science nerding moment at the beginning of the call on a hot topic. These calls are typically 30-45 mins long. If you miss these calls, don't worry, I will post them on the Private Facebook Group and email a link so you can watch them at any time.
You can always send your questions to me in advance so I can prep an answer for you - even if you are not able to join the call.
- TrainingPeaks Basic Account
- Feedback on your training
- Group coaching call
- Trainerize Account for Strength Training
- Your Training Intensity Zones
- Private Facebook Group
Online Group Running Program
Group Runs Starting August 28 2022
Dubai Marathon is back on December 10, 2022! Get ready to run together with a group and a coach.
Group Runs Sunday Mornings
Training Program for all levels: Walk/Run First Marathon, Intermediates and Competitive
Race Day Support
Easy access to Training programs via the Trainingpeaks app
Advice on mental training advice, sports nutrition advice, recovery advice
Strength training program
Training intensity zones for you
Email Access to Coach Marjaana
Join our supportive FB group and share your wins and struggles
All this for 400 AED/109USD per month
Online 1-on-1 Coaching for Women
Mom: I hear want to hear you roar!
You have a lot on your plate. You put your health and needs on the back burner. I hear you. I understand. I was there myself. We give so much of ourselves to the people we love. Sometimes we give too little for ourselves.
I transformed myself from a tired mom, a burnout mom, to an Ironman triathlete, to the height of my fitness since my teens. And then I overdid it and ended up with overtraining syndrome, my hormones all whacked.
I poured myself into research, educated myself with emerging science in female physiology, and now I want to help YOU to achieve your Big, Hairy, Ambitious goals!
This coaching program is for you who want to learn how to elevate your fitness to new heights, whether you are a lifelong athlete, just starting or getting back to sports after having children. Maybe you are an empty nester and finally have time for yourself.
You'll get every feature from Online 1-on-1 endurance coaching, plus:
- Access to our Tired Mom Runs community with a private Facebook group, female-specific group coaching calls
- Female-specific training programming based on our initial assessments
- Female-specific strength programming based on our initial assessments
- Discounted price for our Tired Mom Runs members community coaching plans
- Guidance on how to manage PMS symptoms, how to train around your periods, how to fit in training with kids and the rest of your responsibilities
Contact for pricing
Coaching for Teens
Exercise is an integral part of feeling good. During the teenage years, hormonal, physiological, social and life changes can be overwhelming to many teenagers. Gaming and social media can "suck the teenager in" to a negative mindset and inactive life leading to mental and physical health issues.
Life can throw us curveballs. Being active, getting sunshine (vitamin D), learning how to push through barriers and learning to trust our own bodies are all important ways your teenager can learn to cope with the changes and face life's challenges with confidence.
An encouraging and positive coach can be a positive influence in your teenager's life. I believe sports can teach resilience, determination and goal setting in addition to social skills.
I love working with teenagers either in a small group or one-on-one setting. I do not believe in "punishing" with exercise. I believe in positive re-enforcement, but I can also be strict when need be.
Teens programs include:
- Movement and fitness assessments
- Specialized Strength training programs delivered via an app and/or in-person
- Mental training advice
- Sports Nutrition advice
- Recovery advice
- Training program that fits the teenager's primary sport(s), including strength & conditioning
- WhatsApp access to coach
Contact for pricing
Online Strength Training for endurance athletes
Many endurance athletes completely ignore strength training. The reasons are many: time limits, love of endurance training, fear of gaining weight, totally not relevant, thinking they don't "need" strength training.
Many endurance sports like running, biking, classic skiing, swimming are highly repetitive and can lead to the overuse of certain muscles. Combined with our desk jobs, car rides and lack of strength training, we are often sidelined due to injury.
I don't want this to happen to you.
Women start to lose muscle and bone mass after 30 years of age. This is escalated as we hit menopause. Hello, hip fractures! Strength training has been shown to prevent and slow down both muscle and bone mass loss.
As we age, regardless of our gender, we start losing functional muscle strength. This will affect your ability to perform in endurance sports, and in everyday life.
Whether you are a man or woman, systematic strength training will not only prevent injuries, and bone mass loss, but also prevent performance decline.
How does this work? We will start by assessing your movement patterns, balance and strength. I will then design a program for you to complement your primary sport's requirements, and deliver it via a specialized strength training app with amazing videos and instructions. You can also print out a copy. You have an option to book an online session with me (extra charge), and you can always message me via the app/email.
I will design your program depending on what you have available either at home or a the gym, or both, all depending on your life!
Every 6-8 weeks, we will have a follow-up meeting via zoom and evaluate how things are going.
Online Individualized Endurance Programming
Not ready to commit to 1-on-1 coaching yet? No problem. Let's connect to design an individual endurance & strength program for you!
How does this work? Book a consultation with me, and we will talk about what you are looking for, you'll fill out a form to tell me what you have available (time, gym, sport) and I will deliver a training program for you and deliver it via Trainingpeaks app (you'll get a Free Basic Account).
You have access to me via email, but I will not monitor your training. You will have access to our private Facebook group with tons of information such as sports nutrition, recovery, mental training a lot more.
Contact for pricing
Online Training Programs
Looking for a specific training program in running, XC skiing, triathlon, women-specific training programs or strength & conditioning programs?
Check out our shop here. If you can't find a program that speaks to you, let me know and I will design one for you!
You'll get your training program delivered either via Training Peaks (Free Basic Account) or our specialized training app for strength & conditioning. If you prefer a .pdf file, I can accommodate that as well.
New programs are added frequently so come back!