Marjaana (Mariana) Rakai

Dubai, United Arab Emirates

Marjaana (Mariana) Rakai

Dubai, United Arab Emirates

Main Products

  • Elevate My Strength- Individual Strength Workout for Moms

    Individual strength workout for you, beautiful mama. This one has excellent value as it includes an individualized strength training program that I will custom build for you based on our chat, movement, and strength assessments. Movement and strength assessments are valued at 99USD and the customized strength training program is valued at 99 USD, so you are getting a 50% discount.

    $99.00 CAD
    one time
  • Elevate Your Fitness for Moms

    Welcome to Elevate Your Fitness! I am so stoked you are here! What Is Elevate Your Fitness Reset? The 6-week Elevate Your Fitness Reset is a full-body, comprehensive approach to kickstart your journey to better health and fitness. Unlike many other programs, we address physical, mental, nutritional aspects of fitness. We assess, reassess, and improve all aspects of fitness, including abdominal repair after childbirth, movement patterns, nourishing your body for training and recovery, cardiovascular fitness (endurance), AND mental aspects such as habits related to phone, sleep, nutrition, energy suckers, and your inner self-talk. We also teach you how to audit your habits so that you can change them. We teach you about mental mindset so you can reach your goals. We will also teach you how you can train strength at home, warm up, and plan your endurance training even after this Reset is over. You will be equipped to take your health and fitness into your own two hands with confidence! Listen, I know how you feel. You are excited to finally do something about your fitness but at the same time scared of what it will include. If you've ever experienced anxiety or stress about a new challenge, I want you to know one thing. Just one thing, ok? Stress is not evil. Stress is good. It is the mindset we have towards stress that causes problems. So, I want you to shift your mindset about stress and anxiety to this: Stress is good. It is ok to feel stressed, whether it is racing heart, sweaty palms, or wanting to avoid the whole thing (in this case this program)... Know that feeling of stress will bring you EXTRA energy and power. So embrace the stress and anxiety as you embark on this ELEVATE YOUR FITNESS journey with me. Got it? GREAT, let's do this! The goal of this program is to Elevate and Improve your current fitness. It doesn't matter where you are in your fitness journey. We will establish your baseline fitness, where you are right NOW, and together build a stronger, fitter you with more energy to do your everyday badassery! You will follow a simple structure throughout the program. You will load your body with 3 days of working out, then allow your body to absorb the work, grow stronger before loading it another 2 days. You will get 2 rest days each week. This is a progressive training program, so at the end of this program, you will be able to comfortably do a wicked strength training workout AND do your preferred cardio for 60 mins! I know you are busy and starting a training program may seem like another impossible task to fit into your already tight schedule. That's why I've designed effective but fast workouts that you can fit in your schedule EASILY! Some of the workouts are only 10 mins long. I'm sure you scroll on Social Media longer than that! Now I know you are asking, what's a 10 min workout going to do to my fitness? You'd be surprised to find out! In general, you will be working on your fitness between 10-45 mins a day 5 days a week. At the end of the program, you will be doing your favorite form of cardio for a whole hour! Weeks 1&2 you will focus on proper core activation (especially important for you new moms), assess your functional movement AND fitness. Wait, did she say test? oh yeah, I did. We will establish where you are today, so we can see how you progress from week 1 to week 6. The main goal of this phase is to establish an exercise baseline and routine that is doable for you and your life. Week 3&4 we will take it up a notch and focus on whole-body strength *remember to progress within your own pace and abilities if just starting an exercise program post-partum AND introduce some interval training. Week 5&6 you will start feeling progress and we will benchmark that progress with another set of testing. You will also learn how to keep this going alone, or progress to another group training program. An integral part of this program is group support. You can always message the group and share your wins and struggles. How awesome is it to give support and receive support from your fellow moms? Super awesome, if you ask me!!! Together we are stronger! IF one of your goals is to lose weight or change body composition, you have the option to take progress pictures, track body stats, etc. You can also link your apple watch or MapMyFitness app to the program so you can track your cardio workouts easily and fast! IF you want extra help with nutrition, please contact me and I can offer you additional guidance via a nutrition plan for an additional cost.

    $249.00 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. Price 350 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. On-Demand Videos in Youtube Strength Assessment Blueprint At home workouts requiring minimal equipment (bands, dumbbells, stability ball) *Note parts of this annual program will require some heavier weights 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

    This is for Tired Moms who have big hairy ambitious goals and want to optimize their time to achieve their goals. This method of coaching includes all the bells and whistles from individualized training programs, unlimited access to your coach via WhatsApp/Zoom, monthly coaching calls and training with the Tribe. You will receive a strength, mobility and endurance training plan whether you are new to training or a seasoned veteran. To find out more, please send us a message.

    $625.00 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

    $125.00 CAD
    one time
  • The Strength Lab - 16 weeks program

    Welcome to The Strength Lab! This is a 16-week long strengthening program for you who wants to get stronger! Starting August 19th, and continuing all the way until December 9th, 2021! The benefits of this program for you are: - stronger, more robust you so you can function in your everyday life and in sports - prevent muscle and bone loss - prevent injuries - be able to keep up with your kids - boost your metabolism - feel confident and happy in your own skin - general feeling of awesomeness and badassness This program is designed following the general principles of strength development: - the first phase we start by improving your stability and muscular endurance, laying down the groundwork for future strength sessions. You will learn how to properly activate your core (many of us have never learned it) and focus on a common problem after pregnancies, which is the separation of abdominals and lack of core strength. Hello, back pain?! Well, you can kiss your back pain goodbye! - next, we up the intensity a bit, improving your stamina and muscular strength - the third phase we will focus on building strength (Note that in this phase you will need some loading with weights: dumbbells, barbell, loaded duffel bag with books/rocks, or kettlebells). Don't worry if you don't have anything available, just let me know and I can help you create something that will work for you! This is a very important phase and you do not want to miss out on this one! - the last phase we go back to the stabilization phase but this time we have progressed to the next level. You will be able to execute harder stabilization exercises and you'll see just how much stronger you've become! - You will learn how to modify common exercises so you can safely execute them. You will receive: - Access to Trainerize app where you training program is described with videos and text - Live Workouts with me every Thursday at 9am Dubai 7am GMT+2 (ask me about alternative time...) The live workouts will be available on the FB group - Private Facebook Group for support -Access to coach Marjaana Although this is a self-coached program, you will not be alone and you can ask me anything! You can always add more personalized strength and movement assessments, just check out the shop.

    $249.00 CAD
    one time
  • The Strength Lab LIVE ONLY OPTION x10

    Join me to work out every Thursday! This option is for Live workouts only. You will receive a Zoom link at your registered email address. This allows for 4 Live workouts (remember you can try it for free, so you get a total of 5 sessions). You have two months to use the Live Passes.

    $113.00 CAD
    one time
  • The Strength LIVE ONLY OPTION x4

    Join me to work out every Thursday! This option is for Live workouts only. You will receive a Zoom link at your registered email address. This allows for 4 Live workouts (remember you can try it for free, so you get a total of 5 sessions). You have two months to use the Live Passes.

    $50.00 CAD
    one time
  • Tired Mom Runs-Tribe

    Monthly membership of group coaching with your tribe of like-minded, supportive women, who are elevating their lives through the joy of movement. Once you've graduated from Elevate Your Fitness Reset, you are welcome to join this monthly membership and continue in your fitness journey. You can also join straight in her if you have a good strength training background and can do about an hour of cardio. You will benefit from... Monthly Individual training plan delivered via customized application online... Join our monthly zoom meetings and learn more about topics related to mom-life, exercise science, sports nutrition, mental mindset, recovery, and much more! Support from our private FB group from like-minded moms... Learn how to get back to training When you get sick, vacation or work hinders you...

    $249.00 CAD
    per month
  • 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

    $62.00 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