A practical path to better living.
starts with one step.
Personal coaching with Ilya Marchuk: nutrition, recovery, cold exposure, breathwork and habit building — built around your body, your schedule and your goals.
Three things that make this different
Practical
No generic advice. Every plan is built around your routine, your body and your real constraints.
Personal
Direct access to Ilya. Questions answered, habits checked, progress adjusted weekly.
Sustainable
Small, repeatable changes that stick long after the first session.
Four steps to lasting change
Assess
We map your current habits, goals and lifestyle together.
Plan
A clear, personalized roadmap: nutrition, recovery, movement, sleep.
Practice
Weekly action, coaching touchpoints and real-time adjustments.
Sustain
Build habits that hold when life gets busy.
Popular ways to start
First ice bath
A safe, guided introduction to the cold.
Massage
Professional Swedish Massage
Ice & breath session
Breathwork plus cold immersion.
Breathwork basics
Calm your nervous system on demand.
Nutrition consultation
A plan you can actually keep.
Find the right focus for you
Stories of change
After the first session
"Ilya made the cold feel manageable instead of frightening."
"Four weeks in and I sleep better than I have in years."
"The nutrition plan was simple enough to actually follow."
Here are the questions that come up most
Do I need any experience with cold?+
No. Every first session starts with breathing preparation and a short, guided immersion at a temperature you agree on.
How cold is the water?+
Between 2°C and 6°C. Beginners usually start around 5-6°C and go colder only when they are ready.
How long do I stay in?+
Most first immersions last one to two minutes. Time in the water matters far less than staying calm and breathing well.
What should I bring?+
Swimwear, a towel, warm clothes for afterwards and water. Sandals are useful in winter.
Should I eat before a session?+
Have a light meal one to two hours before. Avoid arriving on a completely empty stomach or immediately after a large meal.
Is it safe?+
Yes, when it is supervised and progressive. You are never left alone in the water and every session starts with a short health check.
Ready to start with one focused conversation?
Pick a time, share your goals, and we'll build the first step together.
Book now