Train when and where you want

Our online coaching gives you the flexibility to train at the times and places that suit you best. We provide you with the necessary training programs and support you as coaches on your way to more well-being, health, and self-confidence. Whether you want to reduce excess body fat, build muscle, improve performance, or want to be pain-free, we have the right program for you.

For whom is our online coaching?

Our online coaching program is for those who no longer feel comfortable in their body because of the lack of exercise and poor nutrition, as well as for people who are active in sports and would like to improve their performance.

Whereas the term "no longer feel comfortable" is related to visual and health aspects which can be, skin or digestive problems, lack of energy or back pain due to poor posture and muscle weakness.

We focus on three main goals, which are, the reduction of body weight, improvement of general health issues like back pain, and performance enhancements for athletes.

Improving health

Our body is accustomed to physical work. Standing or sitting for long periods or the lack of movement is poison. As a result, back pain, tension, or headaches can occur.

Muscles support the skeleton and provide stability and safety. Lifting heavy objects, reacting quickly to icy conditions or carrying heavy shopping bags are just a few examples where good strength and balance are crucial.

With our functional oriented training programs, we promote both aspects and draw maximum benefit from them for your health. 

Reducing weight

Being overweight is usually the result of the lack of physical activity in combination with an incorrect diet. If the problem wants to be solved in the long term, both aspects must be considered simultaneously.

For this purpose, we have written an easy-to-understand eBook with the basics of a healthy diet using nature as a role model.

With the help of our nutritional recommendations and our training program, your body fat will melt away.

Enhancing performance

If you are an athlete, you may focus too heavily on the primary sport what may result in muscular imbalance, which in turn can lead to an increased risk of injury, postural damage, and loss of performance.

To handle such a situation, it is necessary to train more holistically and incorporate more functional exercises into or on top of the normal training regime. A better overall functional movement capacity will result in better performance and a reduced risk of injuries.

Our training programs for competitive and noncompetitive athletes will help to improve the overall functional movement capacity, which will result in better performance and a reduced risk of injuries.

High-quality videos guarantee correct and safe execution of all exercises

Procedure

Not everyone starts at the same level or has the same goals. To take this into account, we created three different training levels with different goals.

Each level consists of a standardized and dynamic part. The standardized part is a twelve-week build-up program which is mandatory. As everyone has to go through this basic program, we ensure that everyone is in good shape and ready for the second part. During this time, you not only going to train but also will learn how to eat healthily. Each week we will discuss an important nutritional topic and provide to you a chapter of our ebook about healthy nutrition.

After the basic program has finished, you automatically switch to the dynamic part. From now on, our trainers create a new training plan for each level every month. This training plan consists of two to three workouts per week. Every member of a level will automatically be assigned to the new plan on the same day. This way, we ensure that everyone is on the same program at the same time and is talking about the same thing. The feedback of our members plays a crucial role in the process of building those monthly training plans.

To give our members the ability to talk to each other, raise questions and profit from each other, we created a community. Trainers do moderate the community and provide information, but they do not answer questions as this is a premium service.

For those who would like to have a more personal and enhanced service of care, we offer premium services for training and nutrition. As an eligible subscriber of one of our addons, you are entitled to directly chat with our trainers, which will be happy to assist you in optimizing your training and nutrition.

To be able to get to know us and get a feeling of how it is to train with us, we provide a trial week free of charge. You will receive a full training week with two to three workouts as well as the first chapter of our eBook. Access to the community is restricted during the trial.

The first 12 weeks

The following timeline shows the essential steps and events during the first twelve weeks.

Registration & PAR-Q

After you have registered with us and selected a training goal, you must first complete the Health Questionnaire (PAR-Q) to ensure that there are no health restrictions. Your account will then be activated, and you will have access to the training app.
Registration

Training start

Our training programs start on Mondays. This way, we ensure that everyone starts and finishes the training programs on the same day. Depending on when you registered, it may take a few days for your training program to start. To shorten the waiting time, we ask you to practice the activation and stretching circle. Both are a vital part of our workouts and are performed before and after each workout. We also provide you with the first chapter of our eBook about healthy nutrition.
Monday after registration

Date of decision

The trial week is over, and it's time to decide. If you liked what you have experienced so far and want to continue training with us, then you don't need to do anything. Your credit card will now be charged for the first time, and the cost of your chosen subscription will be deducted. If you do not want to continue training with us, you must actively cancel your subscription.
Sunday week 1

Start of the basis program

After you have decided to continue training with us, You're going to proceed with the basis program. A new training program has been assigned to you and access to the community has been activated. From this time you can use our premium services, "Food Coach" and "Personal Trainer".
Monday week 2

New nutrition topic

During the basis program, we're going to send you a chapter of our eBook about healthy eating every week.
Weekly

End of the basis program

You have completed the basis program and are now at the right fitness level to proceed. Depending on which subscription you have chosen, you must decide whether you want to continue training with us or whether today was your last day with us. If the latter is the case, you must actively cancel your subscription.
Sunday week 12

Maintenance and development

The basis program is over, and you have been assigned to the current training program of the maintenance and development phase of your training goal. From now on, you will receive a new and challenging training plan every four weeks and have a say in the design of the training program.
Monday week 13

EAT YOURSELF HEALTHY - you are what you eat

Our ebook with more than 100 pages explains easily and understandably the science-backed basics of healthy nutrition with nature as a role model. During the basis program, you will receive a new chapter every week.

  • Chapter 1

    One Simple Change

  • Chapter 2

    Micro- and Macronutrients

  • Chapter 3

    Wholefood Nutrition

  • Chapter 4

    Carbohydrates

  • Chapter 5

    Healthy Fats

  • Chapter 6

    Protein

  • Chapter 7

    Water

  • Chapter 8

    Convenience and Diet Food

  • Chapter 9

    Organic Food

  • Chapter 10

    Plant-based Nutrition

  • Chapter 11

    Forms of Nutrition

  • Chapter 12

    Tips & Tricks

We bring the world close to you

Working out at the same places every day can become dull. To get rid of this problem, we use our exercise videos to bring the world closer to you. The following map pictures an overview of the parts of the world you're going to see as scenery in our videos. What you see here is just the beginning, and more places will follow.

be 1% stronger

We care about our planet, and therefore, we donate 1% of all the revenue we generate with our online coaching to a non-profit organization dedicated to the preservation of our home. To do so, we partnered with "1% for the planet" (www.onepercentfortheplanet.org).

That means for our members that each time they renew their subscription, they donate one percent to a good cause.

The following counter corresponds to the current status since the start of our online coaching in June 2019 and will be automatically updated with each successful payment.

1% for the planet

0.48360000000000003 CHF

Subscriptions & Addons

We offer two subscriptions: "Get Fit" and "Stay Fit". Both include the twelve-week basis program, our eBook on healthy nutrition, and access to the training app and community.

As already mentioned, you have the opportunity to expand your experience with us by the use of our premium coaching services. We offer additional support in training and assistance in implementing a healthy diet in your everyday life.

  • Basic services



    G E T   F I T



    CHF 39.-
    every 3 month

    • 3 month of training

    • ebook on healthy nutrition

    • training app and community



    S T A Y   F I T



    CHF 99.-
    every 12 month

    • 12 month of training

    • ebook on healthy nutrition

    • training app and community

    Premium services



    P E R S O N A L   T R A I N E R



    CHF 50.-
    per month

    • get customized advice related to your training regime

    • stay in touch with your trainer by chat or skype



    F O O D   C O A C H



    CHF 50.-
    per month

    • assistance on implementing a healthy diet in your everyday life

    • stay in touch with your trainer by chat or skype

    Additional services



    T R A I N I N G   P L A N



    CHF 150.-
    per training plan

    • individual training plan for the duration of a macro cycle of 4 to 8 weeks

  • Basic services



    G E T   F I T



    € 34.99
    every 3 month

    • 3 month of training

    • ebook on healthy nutrition

    • training app and community



    S T A Y   F I T



    € 87.99
    every 12 month

    • 12 month of training

    • ebook on healthy nutrition

    • training app and community

    Premium services



    P E R S O N A L   T R A I N E R



    € 44.99
    per month

    • get customized advice related to your training regime

    • stay in touch with your trainer by chat or skype



    F O O D   C O A C H



    € 44.99
    per month

    • assistance on implementing a healthy diet in your everyday life

    • stay in touch with your trainer by chat or skype

    Additional services



    T R A I N I N G   P L A N



    € 133.99
    per training plan

    • individual training plan for the duration of a macro cycle of 4 to 8 weeks

  • Basic services



    G E T   F I T



    39
    every 3 month

    • 3 month of training

    • ebook on healthy nutrition

    • training app and community



    S T A Y   F I T



    99
    every 12 month

    • 12 month of training

    • ebook on healthy nutrition

    • training app and community

    Premium services



    P E R S O N A L   T R A I N E R



    50.-
    per month

    • get customized advice related to your training regime

    • stay in touch with your trainer by chat or skype



    F O O D   C O A C H



    50.-
    per month

    • assistance on implementing a healthy diet in your everyday life

    • stay in touch with your trainer by chat or skype

    Additional services



    T R A I N I N G   P L A N



    150.-
    per training plan

    • individual training plan for the duration of a macro cycle of 4 to 8 weeks

Contact

MOVE YOUR ASS Personal Training

Moserstrasse 18
CH-3014 Bern

+41 32 510 38 70

© 2018- MOVE YOUR ASS Personal Training