ONLINE TRAINING

About
Workouts aimed at developing strength, endurance, coordination, and flexibility.

Who it's for
For individuals of all fitness levels who want to improve their physical condition, strength, coordination, and endurance. Suitable for both beginners and experienced athletes.

Formats and Difficulty Levels
Options for different fitness levels – from basic exercises to advanced ones. You can choose workouts for specific muscle groups or general sessions. Classes can be conducted using body weight or specialized equipment (fitness bands, dumbbells, resistance bands).

About
Workouts aimed at developing flexibility, balance, improving joint mobility, and relieving muscle tension.

For whom it is suitable
For individuals of all ages and fitness levels, especially those who want to improve flexibility, relax muscles, and prevent injuries.

Formats and difficulty levels
Classes can be conducted at both a calm and dynamic pace. Adapted to different levels of flexibility and needs.

About
A practice aimed at strengthening the body and mind through asanas (poses), breathing exercises, and meditation.

For whom it is suitable
For anyone looking to improve flexibility, strength, balance, and reduce stress. Especially beneficial for those seeking harmony between body and mind.

Formats and difficulty levels
Customized programs for beginners, advanced practitioners, and special recovery programs after injuries.

About
Classical ballet lessons focused on developing grace, coordination, strength, and flexibility.

For whom it is suitable
For anyone, regardless of fitness level. Particularly beneficial for those interested in dance and looking to improve their physical condition through classical ballet technique.

Formats and difficulty levels
Levels for beginners and advanced practitioners, with a focus on different aspects of ballet technique (jumps, stretching, posture). Barre exercises can be included if a barre is available.

About
Lessons that combine multiple dance styles — dancehall, hip-hop, afro, and more. You’ll not only learn choreography but also explore new sides of yourself through music and movement. This style is all about feelings, self-expression, and experimentation.

Who it’s for
Perfect for anyone who wants to try dancing without sticking to one style, revisit and enhance their skills, or simply enjoy moving for fun. It’s especially suited for beginner dancers looking to dive into the world of choreography.

Formats and Levels
Sessions include learning choreography, working on movement freedom, and understanding your body. The level of difficulty is tailored to each participant — suitable for both beginners and those aiming to refine their technique and artistic expression.

About
Workouts aimed at strengthening the back muscles, improving posture, and relieving spinal pain.

For whom it is suitable
For individuals experiencing posture issues, back pain, or those who work in a seated position for long periods.

Formats and difficulty levels
Programs focused on posture correction and improving back flexibility, tailored for all levels.

About
Programs designed to prepare for races, marathons, or improve running technique and performance.

For whom it is suitable
For runners of all levels, from beginners who want to start running to those preparing for competitions.

Formats and difficulty levels
Customized plans focused on increasing endurance, developing technique, and improving running speed, tailored to individual goals.

About
Programs designed to enhance athletic performance through strength training, cardiovascular exercises, and endurance workouts.

For whom it is suitable
For professional athletes in the fields of
• Rhythmic gymnastics
• Figure skating
as well as those actively involved in high-level sports.

Formats and difficulty levels
Individualized training sessions focused on specific athletic goals, tailored to the athlete's level of preparation.

About
Special programs for women during pregnancy and the postpartum period to maintain fitness, ease discomfort, and support recovery after childbirth.

For whom it is suitable
For women at different stages of pregnancy and new mothers who want to recover after childbirth.

Formats and difficulty levels
Exercises designed for gentle support during pregnancy and to help restore muscle tone after childbirth.

About the Trainer

I am Daria, co-founder of the MIROS fitness platform and a candidate for master of sports in rhythmic gymnastics in Russia.

My professional journey includes experience working with both children and adults. I worked in Saint Petersburg at the professional rhythmic gymnastics club SK "Primorsky," training children as young as 8 years old.

For over three years, I have been conducting stretching and functional training sessions for adults, with a special focus on flexibility and strength conditioning. I approach each student individually, emphasizing proper technique, flexibility development, and balanced physical growth. Currently, I live and work in Milan.

Specializations:

• stretching

• functional training

• for professional athletes (rhythmic gymnastics)

Pricing:
single session: 30€

4 sessions: 112€
8 sessions: 210€
12 sessions: 300€
24 sessions: 555€

About the Trainer

I am Ekaterina Mironova, an active athlete and a member of the main squad of the Russian national team with 16 years of experience in professional sports, incorporating elements of psychological training. My career includes participation in international and Russian Grand Prix series, Russian Championships, and work with world-renowned specialists who have trained multiple generations of Olympic champions and successful athletes.
My professional activity is based on a deep understanding of how internal barriers can hinder the achievement of desired results. I apply methods that help effectively cope with psychological pressure and competition. I know how important it is to have inner resilience and mental toughness to overcome personal limitations.
Sports are not just physical activity; they are an opportunity to deepen self-awareness, develop emotional competence, and learn to understand your body.

My program is tailored individually to the client's needs and includes basic sessions suitable for any level:
1. Functional Training – strength and endurance, joint and ligament strengthening, muscle corset formation.
2. Myofascial Release (MFR) – increasing range of motion and circulation, relieving tension, improving motor control, tone/relaxation.
3. Breathing Practices – developing small muscles and diaphragm, focusing attention.

I am here to support you in your pursuit of a healthy and active lifestyle, providing personalized tools to achieve your goals.

My training sessions are interactive, and I explain how different muscle groups function, as well as their role in the training process. I also offer consultations on nutrition, helping you understand how to properly maintain your body outside of training periods.

Let’s explore new horizons of self-realization and confidence in your abilities together!

Specializations:

• functional training

• for professional athletes (rhythmic gymnastics)

Pricing:
single session: 185€

4 sessions: 185€
8 sessions: 350€
12 sessions: 500€
24 sessions: 870€

About the Trainer

My name is Dasha Gracheva, and I am a trainer, nutritionist, and wellness coach.
My journey in sports began at the age of 7 when my parents enrolled me in professional tennis lessons. Since then, sports have been an integral part of my life. Today, I share this passion and knowledge with others, fostering a love for movement. Every day, I witness how sports help people gain confidence and self-love.

I am convinced that for true harmony, sports cannot exist separately from nutrition. Five years ago, I completely transformed my diet and relationship with food, which allowed me to pursue my dream profession.

As a nutritionist, I help people choose delicious, aesthetically pleasing, and at the same time balanced and healthy food. I had the privilege of learning from the best experts in Europe in the field of sports nutrition. I earned a Master's degree in "Sports Nutrition" from Universidad Europea & Real Madrid School, where I also studied physiology and anatomy. Later, I deepened my understanding of integrative health through comprehensive coaching, completing studies at the Institute for Integrative Nutrition (IIN, USA) and earning a Nutrition Health Coach diploma. For over five years, I have worked as a wellness coach, helping people take a holistic approach to self-care.

I have been training my clients online for a long time and know that this is an extremely effective format. My training sessions are distinguished by a special approach: care and love for your body come first. I create safe, gentle, yet results-driven programs for each client. Every person is unique, and that's why I develop personalized solutions to help them achieve their goals.

Specializations:

• functional training

• for professional athletes

• stretching

• for professional athletes (tennis)

Pricing:
single session: 36€

4 sessions: 150€
8 sessions: 245€
12 sessions: 350€

About the Trainer
My name is Roman Dobrovolsky, and I have been a trainer since 2014.

I came to sports relatively late — for half of my life, I struggled with obesity, which led me to explore fitness and a healthy lifestyle. I have been training since 2008 and am a Master of Sports (Power Sport, SPR Federation).

The main principle of my work is systematization and progressive load increase. This means that I work with clients to set goals, develop training plans and diets, and adjust them based on actual results and the body's adaptation. I will never set an unrealistic or unachievable goal, but I also ensure that "slacking off" is not an option when training with me.

I hold a red diploma from the Ben Weider College of Bodybuilding, and I am undergoing professional retraining in 2024. I also have a higher technical education.

Specializations:
• Functional Training
• Posture and Back
• Stretching

Pricing:
single session: 36€

4 sessions: 135€
8 sessions: 255€
12 sessions: 362€
24 sessions: 605