Marjaana (Mariana) Rakai

Dubai, United Arab Emirates

Marjaana (Mariana) Rakai

Dubai, United Arab Emirates

Main Products

  • Elevate My Strength- Individual Strength Workout for Moms

    This is your individual strength workout designed specifically for you.

    $62.00 CAD
    one time
  • Endurance Athlete- online Monthly Strength Training

    This is your Runners/Nordic Skiers/Triathletes Monthly Strength Coaching Service. I will work with you to assess your current strength and movement abilities, design your individual program, and coach you through the program (with or without your endurance coach) as you progress through the strength training continuum. This is an online service and includes: 1 weekly scheduled strength training session Monthly coaching call via zoom Movement & Strength Assessment and progress reports Sports Nutrition Advice (if needed) Mental mindset training You get continuous access to your coach via email, whatsapp and monthly zoom calls. Price350 USD / 448 CAD per month

    $448.00 CAD
    per month
  • IM STRONG Annual Triathlon Strength Training Program

    IM Strong an Annual Strength Training Program we've put together a training program specifically for long-distance triathletes. Strength training must be designed with purpose, and this program is designed to take you through a specific progression to make sure your tissues adapt to increasing loads - to complement your Ironman training and your daily living activities. The IM Strong Annual Program costs 299 USD (one-time payment) and includes: 36 weeks of professionally designed strength training program, 9 phases with each specific strength and mobility training workouts specific to the demands of Ironman. That is 33 USD per month - you can't beat that at any gym! High quality professional strength training video and text instructions delivered via app or web browser Strength Assessment Blueprint At home workouts requiring minimal equipment (bands, dumbbells, stability ball) Access to Coach Marjaana via email And the best part - you can do all these workouts at home with minimal equipment and in under 45 mins. Each phase comes with advice on how to schedule strength workouts with your existing endurance training. This program has full access to ask questions to the coach via app messages or email for the duration of your program. Price 299 USD (375 CAD) You pay for 36 weeks and get access for 40 weeks. Add-ons: Online strength coaching sessions (60mins) via zoom 95 USD Movement & Strength Assessment Protocol AND Analysis with individual tweaks to the IM Strong Program (150USD). This add-on will continue until the end of your program (assessment every 3 months). The add ons are a really good idea if you think you need a little more individual guidance but don't want to hire me as your strength coach on a month-to-month basis. If you are not sure if this product is for you, please do not hesitate to email for FREE consultation coachmj@besisufit.com

    $375.00 CAD
    one time
  • Monthly Fitness Training

    Online monthly fitness coaching including indivualized training programs, bi-weekly video calls, mental training and nutrtitional macros.

    $448.00 CAD
    per month
  • Movement & Strength Assessment

    This is a Functional Movement Analysis and Strength Assessment. What is this and why is it beneficial to you as an athlete? If you are not assessing, you are guessing! Functional Movement Analysis identifies common imbalances that cause posture, stability, and mobility issues. With movement analysis, we can analyze your movement patterns, identify overactive and underactive muscle groups and compensations. We can then develop personalized solutions to improve the way you move, feel, and recover from a workout. Strength Assessment protocol is a sports-specific testing procedure you will repeat about every 3 months to assess your strength gains (or lack of). Remember to tell us which sport you are involved in. How does this work? After initial consultation, you will be asked to perform a few common movements while filming yourself. After submitting the videos for analysis, we will then give you feedback and recommendations for your individual strength and mobility programming. This service is provided online only via zoom and videos that you submit to analysis. You need web access and the ability to film yourself and submit the videos to us. You can also add this service to our other products, please go ahead and chose "Movement & Strength Assessment - Add On" Price 150 USD one-time fee. Once you have submitted your payment, we will be in touch within 24-48 hours. If you do not hear from us, please send us an email coachmj@besisufit.com

    $185.00 CAD
    one time
  • Nordic Skiing - Bodyweight Circuit

    This is a bodyweight-only strengthening program for cross country skiers. You can do this program at home or outside. The program is set up as a circuit but you can also add a short break after each exercise. This program also includes progression and regression options so you can alter the exercises once they get too easy, or change them a little easier at the beginning of the program.

    $62.00 CAD
    one time
  • Nordic Skiing - In-Season Strength Training

    This is a strength training program for you who have access to a basic gym from October to March, specifically for cross-country skiing (Nordic Skiing). If you want to hit the trails strong and nail your season, this is for you! You will receive a progressive strength training program (3 separate workouts) that will take you from struggling to get up the hills to smashing it!

    $150.00 CAD
    one time
  • Running- Foundation Strength

    Runner, ahoy! Building your running fitness starts from where you are currently, correct? DId you know your strength training should follow similar formula, meaning building your strength from the bottom up. You would not go and jump off 10m cliff if you just learned how to swim, am I right? This program is a 4 week Foundation/Stabilization Strength Program, which increases core and joint stability, and improves muscle imbalances. Please perform this program 2-3 times a week for 4 weeks before moving on to the next strength development program, Strength Endurance.

    $62.00 CAD
    one time
  • Running -Foundation- Leg Focus

    This is a strength program for runners who are either new to strength training or have had a long break from strength training. The focus of this program is building a foundational strength in your legs. You will get clear video and written instructions via Trainerize app and in-app messaging with me. If you have any questions, please feel free to contact me : besisufit@gmail.com

    $62.00 CAD
    one time
  • Running- Strength Endurance

    Runner's Strength Endurance program is a 4-8 week strength program which builds upon Runner's Foundation Strength Program. This program improves your ability to produce force for an extended time, kinda essential in endurance running, right?! You can perform this program 2-3 times per week in your general preparation phase.

    $62.00 CAD
    one time
  • Strength Coaching Session 60 mins via Zoom

    This is an online strength coaching session via Zoom. You will perform your workout with me and receive individual guidance. Price per session 95 USD Contact me for discount bulk prices

    $118.00 CAD
    one time
  • Triathlon - Max Strength Triathlete #2 Advanced

    Max Phase Strength Training Program

    $62.00 CAD
    one time
  • Triathlon- Annual Strength Plan

    This plan includes progressive strength training plan and includes 6 different, sport-specific strength programs with video instructions, tracking sheets, and advice on how to schedule strength work with endurance work. You will also receive strength assessment program. This plan is suitable for you if you have some experience in strength training. You will also get access to a private Facebook group for support from Coach MJ and other athletes.

    $350.00 CAD
    one time
  • Triathlon -Basic Strength -Advanced

    This is Basic Strength program for triathletes who have at least 2 years of strength training under their belt. The athlete should be able to perform these exercises with perfect technique. This strength program follows the Foundation Program and Strength Endurance and can be performed 2-3 times a week for 4 weeks before either advancing to Maximum Strength or repeating Basic Strength program with progressed exercises.

    $62.00 CAD
    one time
  • Triathlon- Basic Strength Program #2

    This is a triathlete's foundation strength program #2. Ideally, this program is repeated for 2-3 times a week for 4-8 weeks. If you are new to strength training or coming back from a break, this is where you will start before moving on to the next strength training phase. Program includes instructions and videos. Please contact besisufit@gmail.com if you have any questions or comments.

    $62.00 CAD
    one time
  • Triathlon- Foundation Strength

    This is a triathlete's foundation strength program. Ideally, this program is repeated 2-3 times a week for 4-6 weeks. If you are new to strength training or coming back from a break, this is where you will start before moving on to the next strength training phase. The program includes instructions and videos. Please contact besisufit@gmail.com if you have any questions or comments.

    $63.00 CAD
    one time
  • Triathlon- Power 1

    Power Training Program 1

    $62.00 CAD
    one time
  • Triathlon-Basic Strength Program #1

    This is a triathlete's basic strength program. Ideally, this program is repeated for 2-3 times a week for 4-8 weeks. The program includes instructions and videos. Please contact besisufit@gmail.com if you have any questions or comments.

    $62.00 CAD
    one time
  • Women - 45+ BadAss Moms' at home workout w/dumbbells

    This is a strength workout you can do at home with weights you have available. Don't worry if you don't have anything. You can start with body weight only and add on dumbbells (also milk jugs, water jugs, packbag with books will work) as you progress. Do this workout 2-3 times a week to build strength and once a week to maintain. You are on the right track to take care of your health now and in the long run! Fight age-related muscle loss and get to work! If you have any questions, I am here for you! Send me an email: besisufit@gmail.com Xo, Marjaana

    $49.00 CAD
    one time

Add-ons

  • Individualized Sport-Specific Strength Training Program

    Triathlete? Skier? Runner? Average Joe wanting to move and feel better? This is a strength and mobility program for you who want fullly loaded individualized programming. This is an online program delivered via our app, and include: Initial consultation Movement and Strength Assessment protocols and analysis Individualized strength and mobility programming for desired length Monthly or quarterly coaching calls Optional 60 mins strength coaching online when you need it (extra charge -50% off regular hourly price) Price depends on desired length of the program, and any additional services. Price here is only for minimum 4 week programming. Please contact for more: coachmj@besisufit.com

    $62.00 CAD
    one time
  • Movement & Strength Assessment - Add On

    This is a Functional Movement Analysis and Strength Assessment. What is this and why is it beneficial to you as an athlete? If you are not assessing, you are guessing! Functional Movement Analysis identifies common imbalances that cause posture, stability, and mobility issues. With movement analysis, we can analyze your movement patterns, identify overactive and underactive muscle groups and compensations. We can then develop personalized solutions to improve the way you move, feel, and recover from a workout. Strength Assessment protocol is a sports-specific testing procedure you will repeat about every 3 months to assess your strength gains (or lack of). Remember to tell us which sport you are involved in. How does this work? After initial consultation, you will be asked to perform a few common movements while filming yourself. After submitting the videos for analysis, we will then give you feedback and recommendations for your individual strength and mobility programming. This service is provided online only via zoom and videos that you submit to analysis. You need web access and ability to film yourself and submit the videos to us. If this is part of another of our products, the Movement & Strength Assessment will continue every 3 months until your primary product ends. It is your responsibility to schedule the zoom calls every 3 months. Price 150 USD one-time fee. Once you have submitted your payment, we will be in touch with you within 24-48 hrs. If for some weird reason you do not hear from us, please email us at coachmj@besisufit.com

    $185.00 CAD
    one time