Your life is your sport

Coaching for busy women who want more energy, lasting strength, and healthy habits that fit real life.

Want to shape your ideal life on your terms?

Living a hectic life? Struggling to put yourself first? Ambitious, but cannot seem to get things working for you?

  • Always short on time, with your own health slipping down the priority list?

  • Drained by long workdays, constant pressure, and irregular routines?

  • Overwhelmed by conflicting fitness advice, unsure where to even begin?

  • Starting and stopping health goals because life and work keep getting in the way?

You’re not alone, and it doesn’t have to be like this.

How working with me will put you first

Personal training and coaching in Helsinki and Espoo area & Online

>> Your outsourced support & planning

Think of me as your external structure — I take care of the planning, strategy, and accountability. You don’t have to spend your limited energy figuring out what works.

>> Real progress, Real results. A proven method

Big transformations don’t come from crash diets or exhausting routines—they come from a method. Building strong habits, step by step, with the right tools and structure

>> More energy, less stress

With a tailored approach that respects your busy schedule. My method focuses on breaking your goals into small, manageable pieces—so change feels achievable, not overwhelming.

Over 250 clients' lives have been enhanced since 2019

SKILLSET & EXPERIENCE:

Trusted by ambitious, career-orientated professionals

Science-based, habit-driven method

Specialized in Strength & Conditioning, Behavior Change & Nutrition Psychology

B.Sc. in Exercise Science, Level III performance coach

WHO I’VE HELPED

  • Busy professionals struggling to maintain energy and healthy habits.

  • Ambitious high-performers who look great on paper but are on the verge of burnout.

  • People stuck in yo-yo dieting or inconsistent fitness routines.

  • Entrepreneurs and leaders needing structured support for habits, nutrition, and recovery.

  • Active people or those who want to optimize a healthy life without burnout.

At your service:

MY CORE PROFESSIONAL VALUES:

  • Evidence-Based Approach

  • Sustainable Performance

  • Personalized & Authentic Coaching

WHERE & HOW?

  • Coaching sessions both online and in Niittykumpu, Espoo and Töölö, Helsinki

  • Habit-building and training programs through my app

  • Weekly check-ins and messaging

🇸🇪 Svenska är mitt modersmål.

🇫🇮 Palvelen myös suomeksi.

Your next chapter,
written by others

  • Busy life reshaped

    ”Working with Karolina was one of the best investments I’ve made in myself. With her support, I went from 0 workouts a week to consistently training 3 times a week. She has the rare ability to be both empathetic and firm at the same time. She listens and understands where you’re at, but also knows exactly when and how to challenge you to step up. Every session, I felt supported but also pushed to do my best.

    Karolina doesn’t just coach you through training, she helps you build confidence and resilience that carry into everyday life. I can wholeheartedly recommend her to anyone who wants a coach that truly cares and brings out the best in you.”

    - CEO, 50+ years old

  • Making progress

    “Karolina is your go-to coach when your calendar is a hassle. If you have ambitious goals in many areas of your life but still want to keep progressing with your health and fitness, she’s the one. I got the support I needed, a flexible mindset, help with prioritizing, and the right push at the right time. She’s a master at balancing it all.”

    - Developer, 38 years old

  • Tailored to you

    “I trained with Karolina twice a week, and the progress exceeded what I could have imagined. She helped me improve not only my physical performance but also my overall quality of life and mental well being.

    She carefully considers her clients’ goals and capabilities, adjusting the training to fit individual needs. Most importantly, she truly values each person’s journey and celebrates every achievement.”

    - Senior Manager & Partner, 38 years old

  • Making Health & Fitness Work With a Busy Life

    “Balancing with busy schedules, work, kids, staying healthy and feeling good about yourself? Luckily I have Karolina to help with that! No matter if topic is of eating better, lifting heavier or improving mobility, she has been able to find ways to make it work for me. Super coach in every ways!”

    - CEO, 48 years old

MY METHOD

Restore. Fuel. Perform.

Because results are built, not guessed.

RESTORE | FUEL | PERFORM

My method is a step-by-step framework that helps you build sustainable habits for energy, health, and performance. We restore balance and recovery, fuel your body with the right nutrition, and train smart to perform in both life and work.

The method ❊

Restore
We start by restoring balance. Building routines around sleep, stress, and recovery so your body has the foundation it needs to adapt and grow.

01

Fuel
We create simple, sustainable nutrition habits that fit a busy lifestyle. The goal isn’t restriction, but fueling your body with the right energy to feel strong, focused, and in control.

02

Perform
With the right base in place, training becomes purposeful. Every session is designed to help you get stronger, move easier, and show up with more energy in the gym, at work, and in life.

03

Coaching,
tailored to you

Each plan offers a different pace—but all are built to meet you where you are, and move you forward with intention.

💪 Progress: Focused Coaching

Ideal for beginners or anyone who wants hands-on guidance and visible improvements in a focused area.

✔ Improve in one main area (training, nutrition, or recovery) — or lightly split across two
✔ Once per week: total 3 training sessions + 1 nutrition/recovery consultation / month
✔ Step-by-step guidance with space to practice independently


Expected results: Noticeable improvement in your chosen area or steady progress if split across two

388 €/month

⭐ Premium: Comprehensive Support ⭐ Most Popular

Perfect for busy women ready to improve multiple areas of fitness and health consistently.

✔ Improve in two areas simultaneously (training, nutrition, recovery)
✔ Twice per week: total 6 training sessions + 2 nutrition/recovery consultations / month
✔ Weekly check-ins & personal adjustments


Expected results: Consistent, measurable progress in both areas, building strength, energy, and sustainable habits

776 €/month

👑 Full Support: Intensive Coaching

For you who want maximum results with close monitoring, personal support, and fast results.

✔ Work on two to three areas (training, nutrition, recovery)
✔ Three times per week: total 10 training sessions + 2 nutrition/recovery consultations
✔ Weekly check-ins, priority support & personal adjustments


Expected results: Maximum progress with intensive support, clear improvements across all chosen areas

1164 €/month

Karolina Heinonen

Who am I?

I’m a 31-year-old lifestyle coach, specialized in strength & conditioning, nutrition-psychology and behaviour change. I’m data-driven by nature and love building systems that help people make consistent, measurable progress.'

While my coaching is grounded in science and structure, my own journey has given me a deep understanding of the challenges people face with training, nutrition, and lifestyle change. I know what it’s like to push too hard, feel stuck, or struggle to find balance, and that perspective helps me meet every client with empathy, understanding, as well as expertise.

Today I’m an everyday athlete who plays football in Women's 2. division, building my own coaching business and tries to keep up with my Corgi’s excitable energy. I understand what it’s like to juggle training, recovery, work, and real life. As a coach, I combine science and structure with empathy and understanding, helping clients achieve more energy, lasting strength, and healthy habits that fit real life.


Education & Certificates

Bachelors in Sports and Health Promotion, Arcada University of Applied Sciences

Nutrition studies at University of Eastern Finland (30cr)

Psychological nutrition coach, Impulssi

Marin Sports Performance Level 1 - 3

SUHK Swimming instructor

SUP Outdoor

Start your journey from here

  1. Book a free call with me

… or send a message:

 2. Let’s see if we’re a fit

This 30-minute call is for you to see if you’re ready to take the next step toward a sustainable lifestyle change that supports your everyday life.

We’ll discuss your goals, lifestyle, and what working together would look like, no pressure, just clarity.

3. Contracts

Your contract is confirmed through a simple and clear agreement.

4. Intake form & App setup

After you sign your contract, your account will be created, and you’ll receive your first tasks to reflect on.

5. First session

Your first session is tailored to you, based on your goals and what we discussed during the initial 30-minute call. Depending on your needs, we’ll either go through a personalized assessment or dive deeper into goal setting—it’s completely customized to what will help you most.

6. Turning Goals into Action

Your Goals will be outlined, and we will begin to put plans into action. Along the way, we check in to make sure everything stays aligned with your goals and make fine adjustments as needed. Occasional feedback sessions help keep you on track. Progress week by week.

Let’s turn your goals into action—together.