Online Coaching & Training
Train Anytime, Anywhere with Spirit and Sports!
Looking for online fitness coaching? You’ve come to the right place! At Spirit and Sports, I offer a variety of online training programs that you can follow whenever and wherever you want. Whether you’re starting with running, focusing on strength training, or looking for nutrition guidance, I’m here to support you!
Want to learn more? Keep reading - I’ll explain everything!
Yoga & fit
This program includes 5 yoga sessions (15 minutes each) to help you increase flexibility and vitality.
Lesson 1: Stretching
Lesson 2: Relaxation
Lesson 3: Back, Abs & Hamstrings
Lesson 4: Balance, Hips & Flexibility
Lesson 5: Neck, Shoulders & Deep Relaxation
Strength Fit & Toned
Want to build strength? This program consists of 5 workouts (15 minutes each) using different training tools.
Lesson 1: Kettlebell
Lesson 2: Resistance Bands
Lesson 3: TRX Trainer
Lesson 4: Barbell
Lesson 5: Outdoor Training
Flat Abs
Dreaming of a toned, flat stomach? This program includes 6 short but effective ab workouts (10-15 minutes each), designed to be repeated weekly for the best results!
Inner Peace & Mental Calmness
Feeling stressed, anxious or overwhelmed? This program teaches you how to find more peace and relaxation with tips, audio files, videos and an e-book.
Lesson 1: Relaxation Tips (Video)
Lesson 2: Yoga for Mental Calmness (60-min Video)
Lesson 3: Meditation "Whirlwind" (10-min Audio)
Lesson 4: Grounding Guide & Exercises (E-book)
Lesson 5: Yoga Nidra - Deep Sleep Yoga (15-min Audio)
Run 5K in 4 Weeks
Want to start running but don’t know where to begin? This step-by-step program includes videos, PDFs, and emails to guide you from 0 to 5 kilometers in just 4 weeks!
Lesson 1: Running Gear & Essentials (PDF & Video)
Lesson 2: Training Plan (Email & Video)
Lesson 3: Tips to Stay Motivated (PDF)
Lesson 4: 7 Yoga Stretches for Runners (Video)
Lesson 5: General Running Tips (PDF)
Lesson 6: Strengthening Hip Muscles (Video)
Lesson 7: Improve Running Technique (PDF)
Lesson 8: Foam Rolling for Recovery (Video)
4-Week Fit Plan
Want to lose weight, get energized and feel great? This 4-week plan includes:
A complete meal plan with a detox, recipes and grocery lists
Workout routines & fitness tips
Bonus: The Flat Abs Program for toned, sculpted abs
The best part? You can repeat this plan as many times as you like!
Ready to Start?
Choose the online program that suits your goals and start your fitness journey today!
Call me at + 31 6 55696675
Send an email info@spiritandsports.com
Fill out the contact form.
Let’s work together to reach your fitness and wellness goals!
