FOR PEOPLE WITH BIG JOBS AND FULL CALENDARS
Why is unhealthy the default?
Plane meals. Office snack tables. A lollipop after the doctor’s appointment. Nobody decides to be unhealthy. It’s just the easiest path, and most of us are on it.
We’re Svenja & Pascal. We coach busy desk workers to build a healthier default: no 2-hour workouts, no fear of carbs, just the basics done properly.
Individual support
Practical guidance
Built around real workdays
YOUR SIMPLEST STARTING POINT
Desk Reset
A movement break you can follow, even on busy days.
Short routine
5 minutes
Longer routine
10 minutes
Both included
One purchase
M.Sc. Biology
Nutrition, physiology and behavior
B.A. Fitness Economics
Strength, movement and program design
Over 10 years
Of coaching, online and in person
IT’S NOT YOU
It’s the default.
You run teams, budgets and 9am meetings. Somehow lunch is still a protein bar at your keyboard. That’s not a discipline problem. Almost everything around you is built for sitting, snacking and sleeping too little.
THE CALENDAR
01
A full calendar.
Very little movement.
Meetings run into lunch, lunch runs into the next meeting. Movement never gets a slot, so it never happens.
THE NOISE
02
Conflicting advice.
Too many options.
10,000 steps. No, zone 2. Cut carbs. No, more protein. Everyone has a plan, and half of them contradict the other half.
THE GAP
03
Good intentions.
No repeatable routine.
You already know you should sleep more and move more. Knowing was never the problem. Doing it in a week like yours is.
OUR PHILOSOPHY
Health is simpler than the internet makes it.
It comes down to five foundations. We call them FRAME, which is also why we’re called Framefit. Strength training 2–3 times a week, not 5, and not for 2 hours at a time. That’s as extreme as we get.
FOOD
F
Eat like a decent human.
Simple foods, and know what’s in them. Nothing is banned.
RECOVERY
R
Sleep and stress count.
Sleep 7–8 hours, and have a plan for stress that isn’t wine or doomscrolling.
ABILITY
A
Strong enough for real life.
Get stronger, rebuild after setbacks, and handle stairs, suitcases and groceries without thinking about it.
MOVEMENT
M
Active all day, not just at the gym.
Walk, cycle, play, take the stairs. Small bits all day add up to more than one heroic workout.
EDUCATION
E
Understand the why.
This is how we coach. We explain the reasoning, so you can run it yourself instead of needing us forever.
CLIENT EXPERIENCES
What changes when the basics click.
These are individual coaching experiences, not Desk Reset results. Each person’s starting point and progress are different.
TRAINING COACHING
01
Martin
Tailored to real life.
“Anyone who wants tailored training, individual advice and real support has come to the right place.”
TRAINING COACHING
02
Maja
A plan that adapts.
“Pain free, better movement and incredibly fast results. The coaching adapted perfectly to my lifestyle.”
TRAINING & LIFESTYLE COACHING
03
Kristin
Feeling supported.
“I became more motivated, more energetic and finally felt supported instead of trying to do everything alone.”
INDIVIDUAL COACHING STORIES
Back to training after setbacks.
MOVEMENT CONFIDENCE
01
Jerome
Back to confident squatting.
From recurring back flare-ups and fear of squatting to confident lower-body training. Coaching focused on graded exposure, suitable variations and load management.
GRADUAL PROGRESSION
02
Tanja
Building strength again.
After a serious disc injury, gradual progression and weekly feedback helped Tanja return to independent training. Her story includes deadlifting 45 kg for repetitions.
STRENGTH & CONSISTENCY
03
Grit
More capable. More independent.
With a history of knee and ankle injuries, Grit rebuilt trust in movement through gradual progression. Her story includes deep lunges, 50 kg front squats and independent training.
CLIENT EXPERIENCES
Support that makes a difference.
These are individual coaching experiences, not Desk Reset results. Each person’s starting point and progress are different.
TRAINING & LIFESTYLE COACHING
01
Paulina
More than physical results.
“The coaching gave me confidence, consistency, better sleep and more energy — far beyond physical results.”
TRAINING & LIFESTYLE COACHING
02
Grit
Structure with empathy.
“Highly structured coaching with genuine empathy. Realistic, adaptable and sustainable.”
TRAINING COACHING
03
Mascha
Confidence to keep going.
“99% less pain, more confidence and training that constantly adapts to my needs and goals.”
Where to start
Find the starting point that fits your week.
Three ways in. Pick the sentence that sounds most like you right now.
1:1 COACHING · THE BETTER DEFAULT
Six months to build a better default.
Training, food, sleep and stress, built around your actual calendar.
You get a training plan that fits your week, nutrition and lifestyle coaching, weekly check-ins with adjustments, and direct access to both of us. All five FRAME foundations, not just the gym part. We only take a few clients at a time, so the first step is a short application and a free intro call.
Not sure yet? The intro call is free, and there's no pressure to sign up.
Program length
6 months
Training + lifestyle
Included
Pay 6 months upfront
Save 10%
From $329/month
6-MONTH PROGRAM · LIMITED SPOTS
THE SMALL START · DESK RESET
Not ready for coaching? Start with a reason to get out of the chair.
It won’t fix your lifestyle. Nothing that takes 5 minutes will.
Our 5- and 10-minute routines for between meetings, plus an exercise library and a free 1:1 call with us to pick our brains. A good first step if you want to see how we work.
Both session lengths are included. Choose the session that fits the time you have.
Short movement break
5 minutes
More time to move
10 minutes
Exercise library + 1:1 call
Included
Complimentary 1:1 call
WITH SVENJA & PASCAL · INCLUDED WITH DESK RESET
FREE WEBINAR · WITH SVENJA & PASCAL
One hour on what actually matters.
You sit for a living. That doesn’t mean you’re stuck with stiff shoulders, 3pm snacks and bad sleep. Once a month, live with both of us: what actually matters for your health, what you can safely ignore, and how to start this week.
01
UNDERSTAND
What matters, and what to ignore.
Get clear explanations so you can make sense of the advice and focus on useful changes without investing in yet another gadget.
02
EXPLORE
Practical options for a busy working day.
Find opportunities for more movement in your day. Navigate around meetings, deadlines, and the time and space you have.
03
PUT IT INTO PRACTICE
Build your own starter plan.
Leave with a manageable starting point you can fit into your working week.
By signing up, you ask Framefit to email you about the monthly webinar, including dates and joining details. Unsubscribe at any time. Next date to be announced.
Svenja & Pascal
Health and fitness education, made practical.
Hi, we’re Svenja & Pascal.
We think people are making health too complicated, and it’s not their fault. Everyone online (and their mom) has an opinion on how you should train, what you shouldn’t eat and when you should go to bed. Our job is to cut through the BS.
Svenja has an M.Sc. in Molecular Biology and handles nutrition, physiology and behavior. She’s the one who sits down to eat without the TV on.
Pascal has a B.A. in Fitness Economics, several DHfPG certifications and years of experience in medical fitness. He handles strength, movement and program design. He watches TV while he eats. We’re working on it.
Together we have over 10 years of coaching experience, online and in person. We coach the way we live: lifting a few times a week, walking a lot, eating normal food, and not pretending any of it is complicated.
THE FOUNDATIONS WE WORK WITH
Food
Recovery
Ability
Movement
Education
The FRAME method
READY WHEN YOU ARE
You don’t need more discipline.
You need a better default.
Tell us about your week, and we’ll tell you honestly whether coaching makes sense for you. We only take a small number of clients at a time.
DESK RESET
A clear 5- or 10-minute movement routine, an exercise library and a free call. A practical place to start between desk hours.
or
1:1 COACHING
Individual training, nutrition and recovery guidance, with feedback and adjustments as your goals and working week evolve.
Health is simpler than you've been told. 1:1 coaching for busy desk workers with Svenja & Pascal.
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