1:1 sports coaching: theory and practice
Progress effectively while listening to your body
Our areas of expertise
Sports coaching: theory and practice
Open to all, regardless of age or experience level
Theoretical coaching
Essential tools to support your practice, take care of yourself, and enhance your sporting experience.
Physical Health
Mental strength
Sports nutrition
Women’s health & sport
Practical coaching
Take action to improve your efficiency, refine your technique, and enjoy your practice.
Running
Cycling
Swimming
Strength training
How does a sports coaching session work?
dentify the areas you would like to work on
Book an appointment and share your goals and expectations
Personalised 1:1 sports coaching session
Examples of our signature coaching programmes
Theoretical coaching
Physical health
Make your physical health your greatest ally in sport
Understand how your body and movement work.
- Injury prevention and management.
- Principles of training load and recovery.
- Energy-performance balance (fatigue, overtraining, RED-S, etc.).
- Preserving muscle mass and bone density with age
- Adapt your training to your profile and goals.
Structure your sports practice independently.
Sports psychology
Mental preparation, stress management, confidence: optimise your mindset to perform at your best
Understand the role of mindset in performance.
- Managing stress, emotions, and pressure.
- Build confidence and self-esteem.
- Improve focus and attention management.
- Mental preparation before, during, and after competition.
- Build resilience after injury, setbacks, or periods of doubt.
- Build motivation and consistency in your training.
- Create a balance between performance, enjoyment, and well-being.
Sports nutrition
Understand how nutrition can support your performance
Sports nutrition basics: energy, macronutrients, and hydration.
- Tailor nutrition to your training load and goals.
- Competition nutrition strategies: fuelling and hydration for optimal performance.
- Nutrition before, during, and after exercise.
- Nutrition strategies for recovery and fatigue management.
- Balancing performance, health, and enjoyment of food.
- Understand the specific nutritional needs of each sport.
- Preventing deficiencies and low energy availability (RED-S).
- Build a healthy and sustainable relationship with sports nutrition.
Women’s health & sport
From the menstrual cycle to menopause and pregnancy: supporting women’s health through physical activity
Understand how female physiology influences health and performance.
- Adapt your training to the menstrual cycle.
- Physical activity and hormonal health.
- Sport and pregnancy: staying active safely.
- Postpartum return to exercise: rebuilding strength and confidence.
- Supporting women through perimenopause and menopause.
- Preventing muscle loss and supporting bone health.
- Support well-being and performance throughout every stage of life.
Practical coaching
Running
Progress step by step with practical advice to improve your running
Running technique: improve stride, posture, cadence, and movement efficiency.
- Injury prevention: identify imbalances, strengthen key areas (feet, knees, hips), and manage training load.
- Effort management: learn how to pace yourself, listen to your body, and control intensity based on your goals.
- Runner-specific strength training: develop the stability, strength, and coordination needed for efficient and sustainable running.
- Breathing and recovery: optimise oxygenation and integrate active recovery strategies.
- The joy of running: find meaning in your practice, progress at your own pace, and regain confidence in your body.
Whether you are a beginner, returning from injury, or looking to improve your performance, each session is tailored to help you run better.
Cycling
Find your rhythm, improve your technique, and enjoy every pedal stroke
Pedalling technique: improve coordination, movement fluidity, and power transfer.
- Effort management: learn to manage your energy, adapt your pace, and build sustainable endurance.
- Strength and stability: targeted training to develop power, core stability, and a more efficient pedal stroke.
- Prevention and recovery: reduce strain from long rides, support active recovery, and prevent overtraining.
- Enjoyment and confidence: progress at your own pace and rediscover the joy of cycling, whether riding solo or with a group.
Whether your goal is performance, well-being, or simply enjoying the ride, each session is tailored to your profile, experience, and equipment.
Swimming
Optimise your stroke, master your breathing, and improve your efficiency in the water
Swimming technique: refine your stroke, breathing, coordination, and propulsion to improve efficiency and fluidity in the water.
- Water confidence: learn to relax in the water, manage breathing and body position, and regain confidence and enjoyment in the aquatic environment.
- Open water swimming: adapt your technique, pacing, and navigation to natural conditions (lakes, sea, triathlon).
- Physical conditioning: develop endurance, strength, and mobility through tailored training sessions.
- Recovery and injury prevention: use water as a tool to release tension, support muscle recovery, and reduce impact.
- Overall well-being: rediscover the joy of movement, improve posture and breathing, and support mental relaxation.
Whether your goal is to improve your technique, build confidence in the water, or prepare for a specific objective, each session is tailored to your pace, with personalised guidance and steady progression.
General or sport-specific strength training
More than just training: a foundation for your physical health
Strengthen key muscle groups to improve your performance in every sport (running, swimming, cycling, team sports, and more).
- Injury prevention and posture: improve movement quality through balanced work on strength, stability, and mobility.
- Preserve muscle mass and bone density to support functional health at every stage of life.
- Support through transition periods: return from injury, adapt to seasonal changes, and build a strong physical foundation.
- Optimise everyday functional strength by strengthening the key muscle groups involved in daily movements.
Strength training is not just for athletes: it is adapted to each individual’s needs, experience level, and goals.
Important note
With backgrounds in healthcare (osteopathy and nursing) and high-level sport (semi-professional athlete and fitness instruction), we bring together complementary expertise to support active individuals through a holistic approach combining health, movement, and performance.
Our role is to provide guidance within our fields of competence, with a strong focus on prevention, education, and sustainable progress. When a situation requires specialised medical expertise, we work alongside qualified healthcare professionals to ensure appropriate support.
Meet the Coaches
Lisa and Quentin combine their expertise and sporting experience to provide personalised coaching with commitment, care, and attention.
Quentin
Quentin
Fantoli
Drawing on his experience as a semi-professional athlete and fitness instructor, Quentin brings his expertise and commitment to support performance and athletic development.
Certified fitness instructor and semi-professional triathlete, Quentin helps you progress efficiently and sustainably through both theoretical guidance and practical coaching. Driven by a passion for performance and well-being, he uses his high-level sporting experience to create personalised programmes tailored to your goals, physical condition, and lifestyle.
Whether your goal is to improve endurance, develop strength, or simply regain a better level of fitness, Quentin guides you with expertise, attentive coaching, and motivation to achieve concrete and lasting results.
- Semi-professional triathlete (Tribu Performance)
- 2026 European Age Group Vice-Champion (25–29) & Swiss Age Group Champion (25–29)
- Certified fitness instructor and coach since 2017
Lisa
Lisa
Fantoli
Guided by her understanding of the body and movement, she supports each individual in developing their athletic potential while combining health, performance, and balance.
Her experience as an osteopath and nurse has provided her with a deep understanding of the human body, its functions, and its ability to adapt. Over the years, she has learned to listen, observe, and assess each person as a whole, supporting them through prevention, recovery, and rehabilitation.
Her approach to health is built on balance and body awareness, principles she now shares through her coaching. She enjoys teaching, explaining, and helping each person better understand how their body works, empowering them to take an active role in their health and sporting journey.
- Triathlete (Tribu Performance)
- Ironman 70.3 Rapperswil finisher
- Training continues, new projects are taking shape… and the motivation keeps growing
Fees
1:1 Sports Coaching: Theory and Practical Training
Combine performance and balance with personalised coaching, available in person in Lausanne, across the Vaud Riviera, or online.
45-minute consultation
In person: CHF 100
Online: CHF 90
Sessions are available in French or English.
Free cancellation up to 24 hours before your appointment.
Unlock your full potential
Lisa and Quentin Fantoli
info@mo-wa.ch