Move with ease. Feel comfortable in your own body
Gentle joint mobility & deep core training for women 30+ in Luanda and online. For women 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 women 30+ in Luanda and online. For women who sit a lot, start or restart workouts, or feel that their body “hurts for no reason”.
Find your perfect program DO YOU RECOGNIZE YOURSELF?
-
You wake up feeling stiff - You sit a lot during the day
- After pregnancy (even if it was years ago), you don’t feel your core muscles and your posture changed
- 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
If this sounds like you, nothing is “wrong” with you.
You’re just like millions of women whose bodies need support — not punishment.
You’re just like millions of women whose bodies need support — not punishment.
If this sounds like you, nothing is “wrong” with you.
You’re just like millions of women whose bodies need support — not punishment.
You’re just like millions of women whose bodies need support — not punishment.
PROGRAMS
Choose the format that fits your lifestyle — whether you prefer private coaching, a supportive group environment, or short mobility sessions at your own pace.
🧘🏽 INDIVIDUAL TRAINING
OFFLINE • ONLINE
Best for women with pain, past injuries, or specific goals.
Enrollment open now
Enrollment open now
👭🏼 GROUP CLASSES
Studio 11, Mix Center
Best for women who want support, routine, and community.
Weekly Classes in Talatona (Luanda, Angola)
Weekly Classes in Talatona (Luanda, Angola)
💻 SELF-PACED COURSE
Coming Soon
Best for self-motivated women with very busy schedule.
Launch February-12th, 2026
Launch February-12th, 2026
| | BONUS Contact me and get free "7-minute morning mobility". If this helps you feel lighter — you’ll love my full sessions |
INDIVIDUAL TRAINING
Flagship Program
from 20
$
A personalized, science-based approach focused on mobility, breathwork, pelvic floor activation, and deep core engagement.
Perfect for women who want personalized training plan and safe, efficient progress — whether they’re rebuilding after pregnancy, returning to training, managing pain, or preparing for strength workouts.
In-person: Luanda, Talatona
Online: Live on Zoom OR custom video-based coaching (you train — record — I correct)
📌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 women who want personalized training plan and safe, efficient progress — whether they’re rebuilding after pregnancy, returning to training, managing pain, or preparing for strength workouts.
In-person: Luanda, Talatona
Online: Live on Zoom OR custom video-based coaching (you train — record — I correct)
📌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.
GROUP CLASSES
Studio 11, Mix Center (Luanda, Angola)
from 6
$
Guided 45-minute mobility sessions
Each class includes:
• full-body gentle joint activation
• breathwork & pelvic floor awareness
• core stability
Perfect for those who prefer community over solo training.
Each class includes:
• full-body gentle joint activation
• breathwork & pelvic floor awareness
• core stability
Perfect for those who prefer community over solo training.
SELF-PACED MOBILITY COURSE
Launch February-12th, 2026
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:
10 warm-ups about 10 minutes each to wake up joints, activate core, prepare body for the day
⭐️ Evening:
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
📌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.
☀️ Morning:
10 warm-ups about 10 minutes each to wake up joints, activate core, prepare body for the day
⭐️ Evening:
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 — 5 new morning sessions and 5 new evening mobility routines to keep your practice fresh and progressive.
📌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 women build a body that supports their life. Your body deserves more than random workouts and “push harder” advice.
Hi, I’m Irina — a mobility coach.
My method consists of soft functional movements based on the biomechanics, breathing and female physiology.
- 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
- Menopause Coach
(by Efficient Coach)I understand how peri- and menopausal changes affect energy levels, sleep, joint health, and muscle recovery. At this period of life women need supportive, gentle, and sustainable — not draining training. My workouts are safe even if you haven’t moved in years - 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.
WHAT TO EXPECT
Here’s what our work looks like:
✔ 1) Health questionnaire + Short conversation
We discuss your goals, daily habits, past injuries, pregnancies, surgeries, pain points, and energy levels. This helps me understand what your body needs right now — without guessing.
✔ 2) Mobility & core assessment
On the first session I guide you through simple tests to evaluate:
✔ 3) A personalized training plan
Your workouts are built uniquely for your body:
1) I send you the exercises for each session
2) you send me your recordings
3) I provide detailed technique feedback so you improve with each session.
Contact Me to Learn More We discuss your goals, daily habits, past injuries, pregnancies, surgeries, pain points, and energy levels. This helps me understand what your body needs right now — without guessing.
✔ 2) Mobility & core assessment
On the first session I guide you through simple tests to evaluate:
- breathing pattern
- posture
- deep core activation
- spine mobility
- hip & shoulder mobility
✔ 3) A personalized training plan
Your workouts are built uniquely for your body:
- modifications for pain or limitations
- intensity that matches how you feel today
- short sessions that fit your life
- safe progressions
1) I send you the exercises for each session
2) you send me your recordings
3) I provide detailed technique feedback so you improve with each session.
✔ 1) You contact Studio 11 to confirm the schedule of the next class
If you decide to join group sessions all the communication is via Studio 11 reception.
✔ 2) You come and enjoy group class
Schedule & Details If you decide to join group sessions all the communication is via Studio 11 reception.
✔ 2) You come and enjoy group class
- 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.”
- I explain every detail. We do a full-body workout every time but with different accents (lower back, hips, shoulders, etc.)
✔ 1) You pay
✔ 2) You receive the link to the course that include:
Join the Waitlist ✔ 2) You receive the link to the course that include:
- 10 full-body warm-ups that last up to 10 minutes and work perfectly to wake up your body in the morning
- 10 short 15-minutes mobility sessions with the focus on a particular area (e.g. neck, shoulders, chest, lower back, hips, feet, etc.) that will help you to wind down and relax after your busy day
What my clients say about classes
FAQ: What if…?
You’re in the perfect place — my method is great for beginners and returning women.
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.
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.