Feminine training  ·  Online + In person

Strength, lightness and femininity at every stage of your life.

I support women in building and rebuilding a strong, confident and sustainable body, and in reconnecting with their essence. I take care of training and also of emotional healing, because a body only blossoms when the woman within blossoms too.

A feminine and specialised approach that unites physical strength, mindset and self-love to nurture lasting well-being at every stage of your life.

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+1000 women supported
26 years of experience
2 countries (PT · CH)
Sónia Russo, Personal Trainer

If you recognise yourself here, this space is for you.

You look in the mirror and you no longer recognise yourself the way you used to. Your body has changed. Your energy has changed. And you try to fix it with more diets, more cardio, more effort… and nothing works like before.

The truth is simple. The female body changes at every stage. And the way you care for it has to change too.

Your story doesn't fit into a generic workout.

Sónia Russo, Personal Trainer Happy Body & ME

Who will support you

I'm Sónia Russo.

Personal trainer, women's wellness coach and founder of the Happy Body & ME method.

That's 26 years dedicated to fitness and more than 1000 women supported. And throughout this time I've seen the same pattern repeating itself: incredible, determined, intelligent women, yet disconnected from their own bodies. Tired. Without energy. With the feeling that "it's not like before".

I realised it was rarely their fault. It was the wrong type of training. Confusing information. The constant pressure to do more, more, more, when the body was asking for something else.

That's where my method was born. A way of training that respects the female body at every stage of life. That unites strength, nutrition, rest, mindset and tools from NLP and neuroscience to transform patterns, build confidence and create lasting change. That treats every woman as unique.

I support women in person or online. And my mission is just one: to help you rebuild confidence, cultivate self-love and feel at home in your body again.

  • 26 years of experience in fitness
  • +1000 women supported
  • Specialised in feminine training
  • Online and in person (PT · CH)

Three paths. One mission.

Your well-being.

Choose the programme that respects the stage you're in.

Essence

Me Essential

Reconnect with who you truly are

For women who have lost themselves in the middle of life's demands and want to feel clarity, lightness and presence again. A space to reduce mental overload, strengthen confidence and cultivate a deeper relationship with yourself.

Here transformation happens from the inside out, with applied NLP tools, neuroscience and self-awareness practices.

  • Release patterns of stress and self-criticism
  • Strengthen confidence, self-love and inner balance
  • Premium mindset with applied NLP tools
  • Self-care rituals and sustainable habits

For you if: you need to stop, breathe and return to the essential. You.

Learn more →
Premium

40+ Strong & Feminine

Strength in service of femininity

For women 40+ who feel their body changing and want a smart response. A structured method that unites strength, nutrition, rest and mindset to create lasting freedom, autonomy and femininity.

  • Smart strength adapted to the 40+ body
  • Nutrition focused on protein and conscious supplementation
  • Hormonal and joint awareness
  • Physical confidence that translates into emotional presence

For you if: you've reached 40 and realised that more effort isn't the answer. More intelligence is.

Learn more →
Motherhood

Mama Activa

Prepare, strengthen, rebuild, respect

For women who want to care for their body safely before pregnancy, during pregnancy, prepare for birth and recover with confidence in the postpartum period.

A progressive and respectful approach that accompanies every stage of motherhood with specialised support.

  • Body preparation for pregnancy and birth
  • Safe, adapted movement during pregnancy
  • Progressive rebuilding of core and pelvic floor
  • Confidence in your body as a woman and a mother

For you if: you're a mother (or want to be) and want to care for your body safely at every stage.

Learn more →

What makes it different

The 4 principles of the Happy Body & ME method.

I don't believe in workouts that exhaust you. I don't believe in comparisons. I don't believe in standards imposed by other people's bodies. I believe every woman is unique.

01

Respect above all

Respect your body, your hormonal phase, your recovery time. Never force. Always listen.

02

Strength as foundation

Strength is freedom. It's autonomy. It's the ability to live without limits imposed by fatigue or pain. And yes, strength is also femininity.

03

Safety and care

Every session is designed for you. Progressive, safe, with the attentive eye of someone who knows the female body from within.

04

Lasting results

I don't want you to feel better for a week. I want you to feel the difference for your whole life. A body that supports you every day.

Sónia in strength training
Sónia in technical lifting session
Real training

Every session is designed for you, with technique, safety and the care of someone who knows the female body from within.

Your path in 3 simple steps.

1

Free assessment

We talk about your moment, your body, your goals. Whether it's training or self-love. No commitment. No pressure. Just listening.

2

Personalised plan

I create your tailor-made programme, based on the method most suited to your phase. In person or online.

3

Guided transformation

I support you week by week with adjustments, motivation and real results. No burnout. No crazy diets. With method.

Start with the free assessment

What they say

The women already walking with me.

★★★★★ +1000 women supported

"Sónia is an exceptional professional. She shows organisation, attention to detail and genuine care for people's physical and emotional well-being."

RR R.R., 29 years old Lausanne

"I train with Sónia and it's thanks to her that I stay motivated and faithful to the gym. The classes are full of energy, fun and effective. She supports every client as if she were unique."

JT J.T., 35 years old Lausanne

"Sónia is an exemplary coach. Always present, attentive to our difficulties, and ready to encourage us. She has vision, empathy and a natural ability to bring people together around her."

Not ready to book yet?

Start here.

Download one of my premium ebooks for free and start your transformation today.

Me Essential

Me Essential

"Reconnecting with who you truly are"

40 pages of reflections, exercises and NLP tools to reconnect with yourself.

40+ Strong & Feminine

40+ Strong & Feminine

"Redefine your body, energy and confidence after 40"

Strength, confidence and longevity. Hormones, nutrition, training and mindset in a structured method for women 40+.

Mama Activa

Mama Activa

"Rebuild · Strengthen · Respect"

87 pages on breathing, core, pelvic floor, posture and functional strength for every stage of motherhood.

Investment

Investing in yourself is the best thing you can do.

Choose the format that makes sense for your life. And above all, for your body.

In-person Personal Training

80CHF

/ session

Portugal or Switzerland

Book
Most chosen

Me Essential · Pack 10

1000CHF

10 complete sessions

Complete feminine reconnection programme

Talk with Sónia

Online Personal Training

50CHF

/ session

Anywhere in the world

Book

Prices in CHF for sessions in Switzerland and other countries. Sessions in Portugal are billed in € — see the PT version of the site. All prices include the initial assessment, personalised plan and ongoing support. Custom packages available on request.

FAQ

Questions I'm often asked.

Do I need training experience to start?

No. All programmes are tailored to you. If you've never trained, we start from the basics. If you've trained for years, I adjust the intensity to your current reality.

Are the programmes in person or online?

Both. I see clients in person in Portugal and Switzerland, in my space or at their home. For those in another city or country, I have online programmes with close support.

How long does it take to see results?

The first signs, energy, sleep and posture, appear within the first weeks. Deep transformation is built over 3 to 6 months of consistency. I don't promise miracles. I promise method.

I'm over 50. Can I also start?

Absolutely. The 40+ Strong & Feminine programme works from 40 onwards as long as needed. Strength is for life.

I'm breastfeeding. Can I do Mama Activa?

Yes, with adjustments. We always work with your doctor's green light and respect your recovery rhythm.

What is the investment?

In-person PT: 80 CHF per session. Online PT: 50 CHF per session. Me Essential pack 10 sessions: 1000 CHF. Custom packages available after the free assessment.

Your next step

You don't need to wait any longer.

If you've made it this far, something in you already knows it needs to change. You just need to take the first step.

Book my free assessment

No commitment. No pressure. Just a conversation.