Stay Prime | Strength & Lifestyle Coaching

Olga Talanova

NASM Certified Personal Trainer & Nutrition Coach

About

For busy people who want to stay strong and in control.

After 30, you lose muscle every decade. It shows up in your metabolism, your posture, your energy, and how you move at 70. The good news: smart training and nutrition reverse it, and neither has to eat your calendar.

The difference isn't hours in the gym. It's thinking about what you're doing. Every set has a purpose. Every meal has a reason. When you understand the principles, three or four focused sessions a week outperform six unfocused ones, and you actually enjoy them.

I work with people who travel, sit through meetings all day, and eat half their meals on the go: people who have to ruthlessly prioritise to protect sleep, family, and their own to-do list. Training built around your schedule. Nutrition that survives hotels and flights. Habits that hold up under pressure.

Benefits

A lifestyle that works for you, not against you.

Build Strength

Muscle that protects your metabolism, your joints, and your energy for decades ahead

Move Better

Better posture, more mobility, and a body that stays capable as you age

Feel Capable

Confidence that comes from a body you can count on, at work, on the road, and in the gym

Stay Consistent

Changes that hold up under pressure and last for years, not just 30 days

Work with me

Choose your path.

Train with me 1:1

Virtual or hybrid coaching: personalised programming, technique review, and direct access.

How it works →

Use my app

IronLog: the training app I built to plan, log, and review your workouts the way I coach them.

Open ironlog.io →

Take my course

A self-paced course that teaches you how to train with intention: principles, not prescriptions.

Coming soon

Invite me to speak or collab

Talks, workshops, podcasts, press, or anything else: I'd love to hear from you.

Contact me →

My Story

Performance is a habit.

Thirteen-plus years in management consulting. Monday in London, Wednesday in Zurich, Friday in Munich. Client deadlines, hotel gyms, promotions: the work kept raising the bar, and so did I.

The same curiosity that made me good at client work eventually turned inward: why not apply it to how I eat, train, and recover? I went deep, got certified, and treated my own body the way I'd treat a hard consulting problem: evidence, iteration, and honest measurement.

That's where real results come from. Not relying on willpower, but applying knowledge, and executing change management, to ensure that new behaviour and habits stick.

The key is a clear view of what to do, and understanding why. With focused effort (not necessarily much time) and consistency, the results come. That's been my coaching mission from schoolchildren and undergrads to consulting colleagues: teach people how to fish, not hand them one.

Why I do this.

Focus and efficiency are my passions, at work and in training. The shape I'm in was built on a full calendar, in hotel gyms, between flights. Not by finding more hours, but by stopping the waste in the ones I already had.

Training became my hobby. Yours doesn't have to be. You can get the results without the obsession, and if you end up enjoying the detail as much as I do, that's a bonus.

That's why I'm building two things alongside 1:1 coaching: a course that teaches the principles instead of handing out prescriptions, and a book, The Busy Person's Guide to Strength. I can only coach so many people directly. These reach further than my calendar does.

Credentials

Certified & qualified.

FAQ

You're probably wondering.

I'm new to this. Where do I start?

Simple steps: pick a handful of basic exercises, learn to do them with control, and repeat them on a schedule you can actually keep. That's the whole entry ticket. The refinement comes later, and by then you'll understand why each change is made.

What actually matters?

A short list carries most of the result: show up consistently, take your working sets close to failure, add a little weight or a rep when you can, and eat enough protein. Recovery belongs there too, but "sleep more" is useless advice for a packed calendar. Protect it where you can, and where you can't, expect slower progress rather than none. The perfect split, the ideal exercise order, the fine detail: those add a small edge once the basics are solid, and nothing before that.

How much time do I actually need?

A few focused sessions a week, and the focus matters more than the minutes. When every set has a purpose, three or four sessions beat six unfocused ones.

I travel every week. Can this work?

That is the exact case this coaching is built for. Programs adapt to hotel gyms and minimal equipment, and on the nutrition side you get a few simple rules that hold up in restaurants and airports, not a meal plan.

Is it too late to start after 30, 40, 50, 60?

No. Muscle responds to training at any age, and it is never too late to change the trajectory. Programming starts from your current state, not someone else's.

Do I need a gym?

While doing something is better than doing nothing, for the best results a gym is strongly recommended. It doesn't need to be a fancy one: we work with gyms of any level of sophistication, including modest hotel ones.

Contact

Get in touch.

Interested in 1:1 coaching, a speaking engagement, or have a question? Drop me a message.

I read everything myself and reply personally.