01Fitness and movement
Movement pattern fixing, strength development and practical technique work, adapted to your starting point and goals.
Personal training in Copenhagen
The Holistic Approach
Where fitness, nutrition and mindset come together.
Personal, evidence-informed coaching that connects training, nutrition, recovery, and habits in one plan built around real life.
12+
Years of gym training
B.Sc.
Nutritional Sciences
Fitness
Trainer license
Endurance
Trainer license
12+
Years of gym training
B.Sc.
Nutritional Sciences
Fitness
Trainer license
Endurance
Trainer license
7
Sporting Health Club locations
What sets my coaching apart
Your whole life matters. So I look at all of it.
I do not treat training, nutrition or lifestyle as separate problems. I look across your goals, routines, work, social life, recovery and health to understand what is really blocking you, then choose the support that can help you move closer to the strongest version of yourself.
01
02Nutrition and recovery
Practical guidance for food structure, hydration and recovery routines that fit your training and everyday schedule.
03Mindset and lifestyle
Clear habits, planning and behaviour change principles that reduce friction and make useful actions easier to repeat.
How holistic coaching works
Find the real obstacle. Choose the right response.
Your goal sits at the centre, but progress depends on your wider life. I look across training, nutrition, recovery, routines, work and social life to understand what is really getting in the way. I draw on psychological theories and simple behaviour-change tools to see whether confidence, motivation, opportunity or your environment is holding you back. Then we choose realistic next steps that fit your life, while the app connects today's actions to your longer-term direction.
Coaching loop
Wider life context
- Work and study
- Social life
- Time and routines
- Stress and energy
- Recovery
- Support around you
- 1Understand your starting point
- 2Find the real obstacle
- 3Choose the right support
- 4Put it into practice
- 5Review what happened
- 6Adapt the next step
At the centreYouGoals, values and current reality
Wider life contextCoaching loop
- Work and study
- Social life
- Time and routines
- Stress and energy
- Recovery
- Support around you
- 1
- 2
- 3
- 4
- 5
- 6
At the centreYouGoals, values and real life
Your context shapes the plan. The loop repeats as your feedback, priorities and circumstances change.
Coaching that is personal because it is grounded in experience.
Frederik Lundelius
Founder, personal trainer, and nutritionist
Who I am and what guides my coaching
I look beyond the problem you notice first.
I’m Frederik, a personal trainer and nutritionist. I do not start by placing every client into the same programme. I start by understanding the person, the goal and what is making progress difficult.
Sometimes the first obstacle is in training. Sometimes work pressure, social routines, recovery, food structure or confidence is affecting what you can follow through on. We look at the wider picture, then choose the support that fits. That can mean movement pattern fixing, strength and running coaching, practical nutrition guidance, or evidence informed work with habits and behaviour.
You can focus on one area or connect several. The aim is a practical approach you understand and can use with growing confidence and independence.
B.Sc. Nutritional SciencesFitness trainer licenseEndurance trainer license
Optional psychology support
A deeper psychology layer, when it fits the obstacle.
Jaqueline has a master's degree in Psychology from the University of Copenhagen and works in psychological research.
Her background includes neuropsychology, clinical psychology, gym training, running, HYROX, and dance.
She supports the deeper psychology layer around mental barriers, emotional challenges, consistency, and well-being.
M.Sc. PsychologyNeuropsychologyClinical psychologyResearch background
Jaqueline Raineri
Optional psychology support
Coaching between sessions
Keep the plan connected to real life.
Holistic Path can keep your training, goals, habits and feedback in one shared place. It gives our conversations useful context and makes the next step clearer. The app supports coaching. It does not replace personal guidance.
01 · Pathway
Turn a goal into a route
Build a Goal Hierarchy around where you want to go, why it matters, proof that it is working and what to do next. The Horizon places it across short, medium and long-term timeframes. A COM-B follow-through check reveals whether capability, opportunity or motivation is blocking action, while Anticipate & Adapt turns obstacles into practical if-then plans.
Holistic Path · demonstration
02 · Training Plans
Know what to do today
Open a gym, running or hybrid plan, follow the session and log what you completed. Your progress remains visible, giving the next adjustment useful context.
Holistic Path · demonstration
03 · Trackers and Habits
Make everyday habits visible
Bring movement, nutrition and daily routines into the same view. Track a lunch break walk, a 100 g protein target or an evening wind down, then use metrics such as body weight, sleep or stress to see how things are changing over time.
- 2 strength sessions
- 100 g protein target
- 10 minute walk after lunch
- Wind down by 22:30
Holistic Path · demonstration
04 · Holistic Overview
See how the pieces connect
Review training volume, movement coverage, estimated recovery needs and injury check ins in one place. Use the patterns as context for what to maintain, change or discuss next.
Holistic Path · demonstration
Focused ways to train
Train for the goal. Or bring someone with you.
Choose focused support for a running or HYROX goal, or share the training experience with a friend, partner or colleague.
Running and HYROX plans
Connect running technique, pacing, strength, work capacity and recovery in one progressive plan for your event or next goal.
Train together
Share the session, the energy and the accountability with someone you like. Two people train for one shared monthly price. Your friend or partner joins their first shared session for free.
See pair prices
Choose a plan style that fits you best.
More than sessions
Every plan includes the full coaching setup.
The monthly price is never just the sessions. The plan, guidance, and support around them are always part of it. The free assessment helps decide the best focus, schedule, and setup before you commit.
- Free 60-minute assessment training for new clients
- Training plan for lifting, running, or both
- Nutrition guidance built around your goal and everyday eating
- Habit and lifestyle support to keep the results sustainable
- A long-term plan built together around your schedule
- Optional psychology support through Jaqueline when relevant
Under 30
Clients under 30 are exempt from the 25% Danish VAT (moms) on personal training.
Solo
1x per week
DKK 2,800per month
4 × 60-minute sessions each month.
Solo
2x per week
DKK 5,200per month
8 × 60-minute sessions each month.
Two people
1x per week
DKK 3,200per month
4 × 60-minute sessions each month. One shared price.
Two people
2x per week
DKK 6,000per month
8 × 60-minute sessions each month. One shared price.
30 and over
Prices include the 25% Danish VAT (moms).
Solo
1x per week
DKK 3,300per month
4 × 60-minute sessions each month.
Solo
2x per week
DKK 6,200per month
8 × 60-minute sessions each month.
Two people
1x per week
DKK 4,000per month
4 × 60-minute shared sessions each month. DKK 1,000 per shared session, including 25% moms.
Two people
2x per week
DKK 7,500per month
8 × 60-minute shared sessions each month. DKK 937.50 per shared session, including 25% moms.
Train together
Bring a friend
First time free
The first shared session is free for your friend.
Book a shared sessionNutrition guidance
DKK 1,900 / month
2 sessions of 60 minutes. For habit building, diet adjustments, and flexible food structure.
Already training somewhere else?
Switch without paying twice.
0 kr
Train for free until your old plan ends
Valid for a maximum of the current calendar month plus the following month. Just show your termination notice.
−100 kr
Every month on the membership
SHC membership for 459 kr per month with any training plan. That is 100 kr below the regular price, and the discount stays after our training ends.
−100 kr
Off the sign-up fee
The SHC sign-up fee drops from 249 kr to 149 kr when you start through me.
That adds up to 1,300 kr saved in your first year, before counting the free notice-period training.
Contact
Ready to start?
Share what you would like to work toward and the support you are considering. Start with a conversation before choosing a plan; phone and email remain available if you prefer.
Location
Seven gyms across Copenhagen, indoors and outdoors.
Training is available through all seven Sporting Health Club locations in Copenhagen, with outdoor running sessions planned around your schedule and goals.
The map loads as you approach this section.
- Directions to SHC Borups Allé. Open in Google Maps
- Directions to SHC Gothersgade. Open in Google Maps
- Directions to SHC Kaktus Towers. Open in Google Maps
- Directions to SHC Scandinavia. Open in Google Maps
- Directions to SHC Ørstedsparken. Open in Google Maps
- Directions to SHC Østbanegade. Open in Google Maps
- Directions to SHC Åboulevarden. Open in Google Maps
Sporting Health Club
Choose the location that fits your day: city center, harbour, or closer to home. Sessions can move between centers as your schedule changes.
Outdoor running
Running locations are selected together based on the session, schedule, and coaching goal.
Good to know
More about working together.
A few practical details before you get in touch.
Can I work on only one part of the approach?
Yes. The full method connects fitness, nutrition, and mindset, but clients can focus on the area that matters most right now.
Where does training happen?
Training is available through Sporting Health Club in Copenhagen, with outdoor running sessions planned around your schedule and goals.
Why is the under-30 price lower?
Under new Danish tax rules, clients under 30 are not subject to the 25% VAT (moms) on personal training, so that saving is passed on directly.
Can I train with a friend or in a group?
Yes. The Two people plans cover a friend, your partner or a colleague training together for one shared monthly price. The first shared session is free for your friend. Current pair prices are shown in the pricing table. Small groups are also possible. Reach out and we will find a setup that fits.
What happens after the free assessment?
You get a clear recommendation for focus, schedule and plan setup. There is no obligation. You decide afterwards whether and how you want to continue.
Is HYROX coaching only for experienced athletes?
No. HYROX preparation can support technique, pacing, standards, and confidence whether you are new to the race format or already competing.
How do I choose the right plan?
Start with the free assessment. Frederik can help you choose the right plan style, training focus, and support level before you sign up.
What if I need to cancel a session?
Cancellations need 24 hours' notice to be rescheduled free of charge. If you or Frederik are sick, same-day cancellation is fine. The session is moved for free either way. Full details are in the training policy, linked in the footer.
Can I pause my plan for a holiday?
Yes. If you're away for part of a month, the sessions can be split so you only train (and pay for) half the month, then continue as normal when you're back.
How do I end my plan?
Notice to end a plan runs until the end of the current month plus the following month.
What languages is coaching available in?
Coaching is available in English and German.