8 Week Transformation
8 weeks · weekly check-in
Online · worldwide
Personalized training plan for women 40+, with one check-in per week.
- Personalized training plan
- One check-in per week
- Plan adjusted as you progress
Sleep deeper.Train smarter.Recover better.
Online coaching for women 40+ who are tired of guessing — a strong body, a calm nervous system and quality sleep, wherever in the world you live. Small groups train in person in Athens.
Online coaching worldwideOne-to-one over videoSmall groups in Athens
Work with me, wherever you are
Online coaching means we can connect from any country and any time zone. We’ll find a time that works for both of us.
Built for women 40+
Your body has changed. Your training should too. Thoughtful, effective programs designed for women in this stage of life — not generic workouts scaled down.
Training and recovery
Strength work and real recovery carry the same weight. These go hand in hand.
Personal support
Weekly check-ins and coaching on WhatsApp messages — you are never left to guess.
Online sessions
Train with me from anywhere in the world
Everything happens online, except the small-group sessions. We meet over video, your training plan and check-ins are delivered online, and everything is built around your schedule and the time zone you actually live in.
One-to-one over video
We go through the exercises together, I correct the technique live, and you finish the call knowing exactly what the week looks like.
Any country, any time zone
We find a time that works for both of us — you don’t need to be in Greece to work with me.
Fits around your life
Designed to fit your life. Short, effective workouts you can do at home or in the gym, with the flexibility to adjust your training as your schedule changes.
In Athens? Train in a small group
Small groups meet in person in Athens — the same balance of training and recovery, together.
See the group programThe method
Three things, in the right order
Sleep & Strength is not just a workout. It is a balance of smart training, recovery and deep sleep — for women 40+ who want to become strong, energetic and calm.
01
Sleep
We start where most plans stop. A sleep and recovery assessment shows what is really draining your energy, and you leave with an action plan you can follow that week.
02
Strength
A personalised training plan you can actually keep — progressive, joint-friendly strength work that fits the week you really have, not an ideal one.
03
Recovery
Massage, breathing and deliberate rest are part of the plan, not a reward for finishing it. This is what makes the training hold.
Programs
Every body needs something different
Four ways to work together. Every one of them starts with where you actually are today — not with a template.
270 €
Complete programStrength + Sleep + Recovery
Comprehensive program
Online · worldwide
Personalized workouts, nutrition guidance, weekly accountability and habit coaching, with support between check-ins.
- Personalized workouts
- Nutrition guidance
- Weekly accountability
- Habit coaching
- Support between check-ins
Sleep & Recovery Assessment
90 minutes
Online or in Athens
A 90-minute assessment with a personalized action plan.
- 90-minute assessment
- Personalized action plan
Group programs
Small group
In person · Athens
Train together in a small group, with the same balance of training and recovery.
- Small group training
- Same training and recovery balance
Success stories
What changes when sleep and strength work together
Real client results, in their own words — what they started with, and where they are now.
−40 kg
over four years, alongside Hashimoto’s
Fitness stopped being “for other people”
“Jelena single-handedly changed my perception of fitness and wellness, in the most positive way… I am active again, 40 kilos lighter, and most importantly, I now view fitness and wellness as essential and enjoyable parts of my daily life.”
Rabab F. · Norway
180°
change in lifestyle and mindset, starting at 42
Strength training and sleep, together
“I had NO idea how badly some of my sleep habits were affecting me, but with Jelena we were able to re-wire my nervous system in a way that left me shocked at how much better I had the capacity to feel.”
R. D. · Greece
2 × 40 min
online every week, from another country
The training survived a move abroad
“When I moved to France, she loyally continued to train me online! I LOVE my 40 minutes twice a week, and I look forward to them. She is always innovative and suggesting new solutions if something is not working.”
Monica Morzatto · Italy
10 years
of training together
An approach that reshaped more than the body
“Training with Jelena goes well beyond the physical values of getting into shape, gaining strength, endurance, muscle, and losing kilos… it has also supported my emotional, cognitive, and spiritual well-being.”
Amy · United States
Meet your coach
Jelena Koos
Training, recovery and sleep coach · Online worldwide
Sleep & Strength is not just a workout. It is a balance of smart training, recovery and deep sleep — built for women 40+ who want to become strong, energetic and calm.
Based in Athens, I believe in long-term results, not crash diets — personal support and coaching at every step.
- Women 40+ specialist
- Training · recovery · sleep
- Online clients worldwide
- Small groups in Athens
Testimonials
In their words
Women who train with Jelena from Greece to New Zealand — in their own words, unedited.
I entrusted Jelena with my workouts when I turned 56, and I can proudly say that I have never felt stronger, healthier, and happier!
Anita PalimeriGreece
She worked with me to set a schedule despite our time difference. Jelena is gently encouraging and always knows when to push me a little and when to let me set the pace.
Debbie GinsburgUnited States
Her fun and adaptive coaching style has been a game-changer. With a vibrant energy and fresh perspective, she meets me where I am and helps me level up with enthusiasm.
Martina SallergardSweden
She always asks questions and listens to my concerns and wishes. Together we come up with some goals. I have never had a dull moment with Jelena — no two sessions are the same.
Marisol WilsonNew Zealand
She is genuinely interested in understanding personal details like sleep patterns, nutrition choices, overall well-being, and even our emotional state. This allows her to create a tailored plan that is perfect for each individual.
ErinGreece
The closest I had got to anything in fitness terms for the past 20 years was walking my dog… 2 years later I can say that she is amazing. Not only is she an expert, she is extremely motivational and passionate.
Sarah Davidson-LambScotland
The retreat
Fitness & Ayurveda Yoga Retreat — Athens, Greece
2–4 October
Step away from everyday stress, move your body, nourish yourself, and return home refreshed, stronger, and ready for the season ahead.
Conveniently close to Athens International Airport — an airport transfer can be arranged so you can relax from the moment you arrive.
What is included
- Ayurveda yoga
- Energising fitness sessions
- Nourishing food
- Deep relaxation & recovery
- Time to slow down and restore
Early bird
495 €/ 545 € full price
Booking
Book your time
Pick a program and a time that suits you. Online sessions run over video wherever you are; small groups meet in person in Athens. You will get a confirmation to your e-mail — no payment is needed to reserve.
- Times are shown from the live calendar, in your own time zone.
- Prefer to talk first? Call +30 697 445 4263.
- Small groups meet in person in Athens.
- Sleep & Recovery AssessmentOnline or in Athens · 90 min · 120 €
- 8 Week TransformationOnline intro call · 270 € program
- Strength + Sleep + RecoveryOnline intro call · 450 € program
- Group programsIn person in Athens · 99 €
Contact
Start where you are
Tell me what you are after — wherever in the world you are — and I will come back to you with an honest answer, including if what you need is not something I offer.
- E-mailsleeprecovery.koos@gmail.com
- Phone+30 697 445 4263
- WhereOnline worldwide · small groups in Athens