we work with
- Folks 18+ y.o. training recreationally to improve health, strength and looks
- Bodybuilders looking to balance their physique and step on stage
- Experienced powerlifters who want to add kilos to their total, improve mobility and recovery
Coaches
All Custom Programs Include:
- Personalized mobile workout and nutrition program designed specifically for your needs
- Equipment available (body weight, apartment gym, park, etc.)
- Easy to follow plateau-busting workouts
- Video and text instructions of correct exercise technique.
- Full macronutrient breakdown, updated weekly.
- Flexible dieting education that suits your lifestyle and preferences (gluten free, vegan, lactose free, etc.)
- Nutrition guidance
- Healthy recipes and meal prep recommendations
- Grocery shopping list of affordable, easy-to-make foods for home or traveling
- Unlimited communication with your coach
- Weekly check-ins for motivation and Q&A.
- Global access 24/7 from anywhere
Katya is awesome! I was apprehensive about working with a trainer, but it's worked out well! She's helped me lose weight and gain muscle. I'm in much better shape now than I've been in a long time.
To lose weight has been huge problem through my life. I don’t have much of extra kilos and to lose them takes a tremendous effort. Katya helped me to correct my eating habits and helped me to continue the work on maintaining weight loss process. In addition, I want to say that the most valuable things are support and spiritual coaching from Katya.
I had a great experience working with Katya. She is super knowledgeable and attentive. She is also very driven and her encouragement helped me a lot. I always thought that working out is not my thing and eating healthy is too much work, but with Katya's help I was able to find my balance. I changed some of my habits and I feel so much better now. I lost 10lb already and intend to continue my new routine. I'm extremely thankful for Katya's expertise and care! With her support I was able to reach goals I never thought I could.
I am so grateful to have "stumbled" across sis Katya Gorbacheva on Facebook. Her thoughtful and knowledgeable posts caught my eye and began a conversation about life and fitness, fresh and unfiltered. She cares about each of her clients and works hard to meet them where they are while helping them to heal and become the best version of themselves.
Actually, I want to say that I feel like a hero! And that's all thanks to you, Katya!! In those days when I force myself to delay all of my house work and go DO the workout-I feel as If I'm doing something courageous. I start feeling so proud of myself and this feeling is overwhelming. I’m so pleased with the feelings of beauty and harmony! Thank you so much for everything!!! Of course, I am still a beginner, but I'm already on the way to success!!!
When I met Katya, I was super frustrated because I've tried everything, and had no results. Katya has made a custom plan for me based on the equipment in my garage, and removed the exercises I hated! I'm already deadlifting my body weight and it's only been a month of training! Butt toned up, and my belly is flat now, arms - strong! Highly recommend working with Katya - she is a very attentive and knowledgeable coach who pushes to REAL RESULTS!!
I’ve thoroughly enjoyed training with both Katya and Alexei over the past several months. Since ending my D1 swimming career a few years ago, I’ve weightlifted and worked out consistently. While I maintained good levels of fitness, I kept facing plateaus and stuck to a fairly repetitive workout routine. Switching up my training routine with Katya and Alexei has not only helped me improve my lifting skills and strength but has also provided new inspiration to my workout regimen. Alexei has programmed varied, challenging, and fun workouts, tailored to the equipment I have on hand and targeted to improving my core strength. No workout is the same, with different weeks featuring strength-focused, volume-focused, or circuit-type workouts. Even though I’ve been confined to my home gym I feel like I’ve made considerable gains in strength and improvements in weight lifting form in just a few months on this new fitness program.
I went into the training plan explicitly not worried about my body composition, but rather desiring to get stronger and be more balanced. Nevertheless, after a few months I feel stronger and leaner than I have in a years. Both Alexei and Katya are encouraging and responsive to answering questions or providing feedback. They are both experts in technique and have provided me with insightful form corrections both in person (with Katya) and virtually (with Alexei). The integrated app has been extremely convenient not only for recording workouts but also for tracking progress. Overall, the accountability, motivation, and structure that Katya and Alexei have provided to my workout routine has helped me push myself and stay excited about achieving new fitness peaks!
Katya is an experienced, knowledgeable trainer and amazing person. She knows exactly how motivate you to exercise regularly even if you have a crazy work schedule. Before I began training with her, I was struggling with self-discipline, had no idea how to use gym equipment and what diet to choose. I’m so happy that I worked with Katya, she helped me sculpt my body quite fast and create a healthy eating plan.
Katya is an experienced, knowledgeable trainer and amazing person. She knows exactly how motivate you to exercise regularly even if you have a crazy work schedule. Before I began training with her, I was struggling with self-discipline, had no idea how to use gym equipment and what diet to choose. I’m so happy that I worked with Katya, she helped me sculpt my body quite fast and create a healthy eating plan.
F.A.Q.
Please check our PRICING page. We specialize in building custom programs so you can learn how to plan your own workouts and nutrition.
Our online coaching clients have way more success, so we have stopped taking in person clients after covid. Instead of spending time driving to the gym and having pleasant-yet-useless small talk with clients between sets, our coaches spend the same hours you’ve paid us for developing detailed training, nutrition and recovery programs for the WHOLE MONTH and making ourselves available for any questions 9-5 daily.
Worry not! We’ve all started somewhere. Ask any coach on this team, or elsewhere.
Before accepting you into the program, the assessment call helps us learn more about your current life situation, time limitations and past injuries – and design a perfect program that will make you challenged enough to keep comfortably progressing!
Resistance training is scientifically proven to reduce symptoms of anxiety, depression and a whole lot of other mental health conditions.
Train for the brain!
Yes, we offer macronutrient calculations and meal plans. We teach all of our clients a flexible dieting approach, which allows you enjoy your favorite foods while improving body composition (losing fat, gaining muscle, gaining strength).
Giving a man a fishing rod instead of the fish, colloquially speaking 😉
The majority of people we train are 50+ and just want to stay in shape or lose 20 lbs and feel better in their bodies.
You don’t need to “prepare” to start working out. Ever. We’ll design a nice introductory program for the level you’re at, no matter how easy or hard.
No. We coach by macronutrients. How to fit the macros you’re programmed is up to you. About 60% of our athletes are vegan / vegetarian. Rest are not – we don’t judge or preach.
Most of our clients (and coaches!) have injuries. We’re human and life happens. Most clients come to us NOT KNOWING they have injuries! The most common ones are: low back pain, knee pain, scoliosis, neck and back injuries.
Because all of our plans are custom made – we tailor your training to rehab from existing injuries, avoid overuse and bust through plateaus.
We’ll adjust your training every time you travel to keep you on track!
The app through which we provide training and nutrition guidance works on Android, IOS and PC.
Durham, NC. Our online coaching clients have way more success, so we have stopped taking in person clients after covid. Instead of spending time driving to the gym and having pleasant-yet-useless small talk with clients between sets, our coaches spend the same hours you’ve paid us for developing detailed training, nutrition and recovery programs for the WHOLE MONTH and making ourselves available for any questions 9-5 daily. Yes, we offer macronutrient calculations and meal plans.
Some of our trainers and clients have dealt with eating disorders and body dysmorphia first hand. We highly encourage you to seek professional help! Shall you decide to supplement therapy with yoga, mindful eating practices and nutrition education – we are happy to help upon approval from your therapist.
Not at this time, however coach Katya travels with speaking engagements and seminars upon request. Please fill out the contact form to inquire about availability and rates.
Companies get cheaper insurance and tax breaks for providing corporate fitness programs. There’s nothing better to boost employee satisfaction and team bonding than a hard sweat session after 8 hours at the desk.
Please email katya@totalbodylab.com or schedule a call to inquire about availability and cost.
Clients' stories
Testimonials
When I met Katya, I was super frustrated because I've tried everything, and had no results. Katya has made a custom plan for me based on the equipment in my garage, and removed the exercises I hated! Butt toned up, and my belly is flat now, arms - strong! Highly recommend working with Katya - she is a very attentive and knowledgeable coach who pushes to REAL RESULTS!!
Actually, I want to say that I feel like a hero! And that's all thanks to you, Katya!! In those days when I force myself to delay all of my house work and go DO the workout-I feel as If I'm doing something courageous. I start feeling so proud of myself and this feeling is overwhelming. I’m so pleased with the feelings of beauty and harmony! Thank you so much for everything!!!
I am so grateful to have "stumbled" across sis Katya Gorbacheva on Facebook. Her thoughtful and knowledgeable posts caught my eye and began a conversation about life and fitness, fresh and unfiltered. She cares about each of her clients and works hard to meet them where they are while helping them to heal and become the best version of themselves.
shail shah2022-08-30Great Fitness CoachSam F-Z2022-08-30Katya is the best! She's worked with me on my goals as if I am her only client and created a program that fits my needs. 10/10Monica Meyer2022-08-29I have been working with Katya for 4 months. I have noticed in increase in strength for sure, what I was orignally looking for was a weight loss, but have achieved both. More importantly I learned that I feel more accomplished with becoming a stronger person. This is probably the first time in my life that have valued my strength as a measurement of achievement in physical health than just a lower number on a scale. I have really struggled with strength training on my own, and have had a hard time lifting my son, he is now 4 years old, but this month I noticed I can easily lift my son. I am so incredibly gratefulCordero Hinds2022-08-28Katya's Total Body Lab along with Alexei is an indeed unique experience. They will adjust their coaching to your lifestyle for the most optimal experience and success. Their communication is flawless and they will not skip a beat. Just ensure you have a reliable means of communication, i.e. wifi/data, paid phone bill, etc. Definitely recommend Total Body Lab if you want to above the norm!Lilichka Schwartz2022-08-18Katya Gorbacheva loves her field and it shows in her dedication to client. My daughter took some individualized classes with her and enjoyed her time working out.Anna Langer2022-08-16I met Katya during my studying period, when I was not in shape and unhealthy eating junk food all day. She got me back on track, starting with a healthier lifestyle including nutrition tips and my body endurance and strength got a lot better. I'm so glad that I met you, really a life changer! The best couch and person I know. Thank you!Abigail Symes2022-08-13Katya is an incredible trainer and human! As a physical therapist, I love working with her and she has a great eye for movement and biomechanics of big lifts. As her client, she’s taken into consideration my limitations and how I want to be trained. She additionally clearly explains how to do each exercise and tailors everything to me. I cannot say enough good things about Katya as a trainer!!David Lindsay2022-08-10Started working with Katya about 2 months ago. She’s very good at figuring out the client’s strengths and weaknesses and ensuring that we stay balanced. It’s very easy to focus on what you are good at and what you like when you train without a coach. That won’t happen if you work with Katya. If you want to make some changes/ improvements in your life, give her a try. Remember that means you are going to have to make some changes in your life! If you keep doing the same thing you’ll keep getting the same results. Change isn’t easy, but Katya will meet you where you are and support you and guide you. I approached Katya with a very specific lifting goal in mind and she put together a literally world-class team with expertise specific to my goal to help coach me. At the end of one month, I had blasted past my previous PR by 15 pounds. Whether your goal is to simply lose some weight and get a little more fit or to become a national-class competitive athlete, trust her process and reap the rewards.Kristi Holland2022-07-11Working with Katya has been a life changing experience and all for the better. Total Body Lab is just that- a total plan for health and fitness that just makes so much sense and works. It’s like anything else, you have to be committed and you get out of it what you put into it. But once you get with the program (both literally and figuratively) you see how many other areas of your life are impacted by what you eat or don’t eat and by how you do or don’t take care of your body, and then it all just “clicks”. Katya is there with you every step of the way providing invaluable knowledge, support and care. I have exceeded the progress I expected and could not have done this without Katya.Alex Tsuji2022-06-11Reduced cholesterol numbers by 17% in 2 months! I’m a working father in his 40s with high cholesterol who only wanted to do home workouts. I chose Katya because of her previous experience lowering her patients’ cholesterol. It wasn’t easy, but after 2 months, I lowered my total cholesterol from 230 to 190 mg/dL (also, unintentionally lost 7 pounds in the process too)! If you want to lower your cholesterol (and are committed to a point where you’re willing to give up eating meat), then Katya is the trainer for you!
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