Gentle joint mobility & deep core training for busy professionals — in Luanda and online. For those who sit a lot, start or restart workouts, or feel that their body “hurts for no reason”.
MOVE WITH EASE.
FEEL COMFORTABLE
IN YOUR OWN BODY
Gentle joint mobility & deep core training for busy professionals — in Luanda and online. For those who sit a lot, start or restart workouts, or feel that their body “hurts for no reason”.
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You wake up feeling stiff or you sit a lot during the day
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You don’t feel your core muscles, you don't like your posture
- You’ve tried going to the gym or doing online workouts, but either everything hurts or you quit after a couple of weeks.
- During strength workouts you “don’t feel the target muscles” and you don’t see progress
- You have little time and don’t want to waste hours in the gym, but you still want a healthy, capable body
- You think it’s too late for you to start exercising
You’re just like millions of people whose bodies need support — not punishment.
You’re just like millions of people whose bodies need support — not punishment.
Choose the format that fits your lifestyle — whether you prefer private coaching, a supportive group environment, or short mobility sessions at your own pace.
MOBILITY DIAGNOSTIC &
4-WEEK RESET
Luanda Angola · Online Worldwide
Mon & Thu · Luanda (Talatona)
Short, effective mobility routines designed to help you move better and stay consistent — on your schedule.
Enrollment open now
WORKPLACE MOBILITY & CORPORATE HEALTH
On-site • Corporate • Team Sessions
Structured sessions designed to reduce desk-related tension and improve posture, movement quality and daily performance.
For companies investing in preventive employee wellbeing.
- 30–60 min workshops
- Desk-based mobility protocols
- Small teams or company-wide sessions
- Custom formats available
Luanda • On-site
MOBILITY DIAGNOSTIC & 4-WEEK RESET
Not sure what your body truly needs? — Start with clarity.
This structured 4-week program begins with a comprehensive movement assessment and delivers a personalized 10–12 minute daily routine designed to improve posture, reduce tension, restore mobility, and prepare your body for stronger, more effective training.
Each exercise sequence is tailored to how you actually move.
How it works:
1. 60-Minute Movement Assessment
I check your static posture, dynamic patterns, gait, overhead squat, rib & pelvis alignment, and stability under load. You will understand your movement bias, key priorities, and what truly needs attention.
2. Personalized 4-Week Reset Plan
I create structured 10–12 minute routines tailored to your body — to restore balance, to activate, to decompress or to support your strength training / other workouts.
3. Weekly Feedback & Adjustments
Submit one video per week and receive technique refinement and progress guidance.
Mobility Diagnostic & 4-Week Reset
Full assessment, personalized plan, video library, and weekly feedback.
$120
Movement Assessment Only
Comprehensive posture and movement evaluation with the report and verbal recommendations.
$50Reset + Private Strength Coaching
4-Week Reset plus 4 private strength sessions.
$200
📌Prices are shown in USD. Payments in Angolan Kwanza (AOA) and Russian Rubles (RUB) are calculated using the current exchange rate on the day of purchase. Сontact me and I’ll send you the payment details.
Perfect for those who prefer community over solo training.
Each class includes full-body gentle joint activation, breathwork & pelvic floor awareness.
I give exercises based on the average level of the group. It means the level could be different - depending on the people attending the class. Group sessions always include both regressive (easier) and progressive (more challenging) options for exercises, so you never feel lost or “not good enough.”
How it works:
1. Contact Studio 11 to confirm the schedule.
2. Come and enjoy.
Designed for women with busy schedules, sitting jobs, long commutes, and those who simply want to feel light and mobile, without going to the gym.
☀️ Morning: choose one of the 10 warm-ups about 10 minutes each to wake up joints, activate core, prepare body for the day
⭐️ Evening: you'll have access to 10 sessions about 15 minutes each to release tension, restore mobility and calm nervous system. Each evening session has different body area to focus on
The course library will be updated every month — 3 new morning sessions and 3 new evening mobility routines to keep your practice fresh and progressive.
You'll also find Educational Notes on myofascial lines, breathing mechanics, and other concepts to help you improve brain-body connection and get better results.
How it works:
1. Message me on WhatsApp to join.
2. Send payment confirmation and your email for the registration.
3. Receive your login details by email.4. Access the full course library.
📌Prices are shown in USD. Payments in Angolan Kwanza (AOA) and Russian Rubles (RUB) are calculated using the current exchange rate on the day of purchase. Сontact me and I’ll send you the payment details.
WHY WORK WITH ME
I help people build a body that supports their life. Your body deserves more than random workouts and “push harder” advice.
My method follows 3 stages:
1. Assessment
We identify movement patterns and compensation strategies.
2. Correction
We restore alignment, improve control, and rebalance load distribution.
3. Integration
We practice movements from real life.
- NASM Women’s Fitness SpecialistMy workouts are based on NASM OPT phase 1, which focuses on stabilization, controlled mobility, breathing, and safe movement patterns. This approach ensures that each exercise supports your health, not overloads it
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Mobility essentials for Fitness Professionals
(by Fitness Education Online)
Advanced training in joint mobility assessment, corrective sequencing, and structured programming. Focused on improving movement quality, restoring functional range of motion, and integrating mobility into strength training safely and effectively.
- 10 years in fitness, 3+ years in mobility training
- After 6 years in traditional fitness, I shifted my focus toward mobility and functional patterns coping with my own problems: scoliosis, uneven hips and weak core muscles after 2 cesarian sections.
- I combine modern biomechanics with practical real-life experience working with women who juggle work, motherhood, stress, and sitting jobs.
- Focus on the root cause, not the symptomsMy approach is based on myofascial lines, the so-called anatomy trains as defined by Thomas Myers. If any link in a particular chain is weak or unstable, the entire line suffers. As an example, lower back pain can be caused by instability or lack of mobility in the hip joint.
- I teach you to feel your body, not copy exercisesI explain what we’re doing and why, so you stop guessing and start trusting your body again. My clients say it’s the training for their brain too as they build neuromuscular connection to sense alignment and engage the right muscles
- Short sessions that fit real lifeMy programs fit busy schedules, sitting jobs, motherhood and everyday stress. I don’t sell magic, but if you practice regularly — you’ll see first small results already in 1 week.
BEGIN HERE
Experience my approach with a short 7-minute mobility session.
A simple reset to feel how I work.
No fitness background needed. We start gently and build from there.
You’re not doing this alone.
I answer questions, adjust exercises and help you through any challenges.
You get clarity, confidence, and a sense of direction.
That’s extremely common — and absolutely okay.
We begin with breathing, core activation and soft mobility until your body is ready for more.
Most of my clients start with pain from sitting or old habits.
We avoid painful movements and use safe alternatives that gradually reduce tension and discomfort. If anything feels wrong — we stop and adjust.
We always start working with gentle core stabilization and diaphragmatic breathing — exactly what women need postpartum or after years of instability.
We never do exercises that increase intraabdominal pressure or worsen symptoms.
No problem, neuromuscular or brain-body connection — this is what we train for.
You’ll learn to activate muscles through slow, precise movement and breathing.
This is why many women later see better results in their strength training!
Every session includes easier and harder options, so I meet you where you are — not where you should be. You will never feel "behind."
Start with online mobility course that include 10−20 minutes workouts that designed for busy women.
In the end, short, but consistent practice works better than long, exhausting workouts.
You don’t need it.
Just a mat, a small space and soft massage or tennis balls are enough. And you can use rolled up socks or a small towel instead of tennis balls if you don’t have ones.
You are safe here.
Everything we do is respectful, gentle, and built for real women — not perfect ones.
Not at all! Mobility and core-based training works beautifully at any age, especially with hormonal changes.
Your body will respond — gently and steadily.
YOUR 7-MINUTE RESET
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