Malgorzata Korytko Personal Training

I believe there are few factors that need to be taken under account to call an exercise a good exercise:
1. It's simple to progress (overload)
2. Works great range of motion
3. It creates stretch and tension
4. Simply feels good
5. Works to your advantage: suits your fitness goals or is functional
Nail those points and you have a perfect exercise!

And if you need extra help with reaching your fitness goals - send me a message!

You had a bad night. Only time to eat on the go and you don't have energy. Maybe someone was mean to you and it destroyed your mind today. You just don't feel it.
There are two ways to approach it.
One is when you're taking a day off your training and taking that time for self care, mindfulness, maybe taking a nap, being close to family, doing something else that makes you happy etc.
The second one is the one where you're pushing through everything and going to train anyway. It can be either the best or the worst training you have had so far. Or maybe the same as any other.
Both are okay to choose. But remember that this one training doesn't change anything.
You can have a bad day. You can skip the training. It doesn't matter if it's September and everyone is at the gym, or it's close to summer so you "need to" shred. It's a day like any other.
Take care of yourself. One day at a time.
You don't need to give 100% everyday.

Eat to be nourished
Train to be strong
Sleep to be rested
Meditate to rejuvenate

Your body is the only one. Take care of it.

Sleep affects your life. If you don't get enough sleep you can meet with:
💤 Increased hunger
💤 Increased desire for high fats and sugary foods
💤 Decreased metabolism
💤 Poor nutrient absorption
💤 Decreased training efficiency

But how to get better quality sleep?
✅ Air the room - get some fresh air to have nice cool temperature
✅ Try to decrease your shower temperature to also cool the body temperature
✅ Try using air diffuser or pillow spray with lavender or any desired scent to make yourself as comfortable as possible
✅ Avoid big portions of food for few hours before bed
✅ Keep your bed for sleeping - if you read, work, watch from bed your body will stop associating bed with sleep
✅ Avoid caffeine past 3/4pm - caffeine has a long lifespan that will keep you awake for long

Prioritize your sleep for better life quality ☺️

👉🏻Do you feel satisfied after a meal only when you see an empty plate?
👉🏻Did you find yourself in a restaurant finishing the meal because you knew that you paid for it even when you were already full?
👉🏻Do you often snack while watching telly without noticing it?
Yes? Then hear me out! 😎
It is hard to change some habits but you can always work on it. I have some tips that might be helpful to you to make a difference.
✅ Remember that leaving some of the food on the plate is okay. Try to finish eating when you're full rather than when the plate is empty.
✅If empty bag/plate is an equivalent of satisfaction from eating, you can start portioning your food a little different. Instead of eating a full size bag of crisps check the recommended portion and place that amount into a small bowl. You will end up with an empty bowl instead of an empty bag but you will know that the portion was finished and it might be easier to associate it with satisfaction.
✅Using a smaller plate 🍽️ makes our food look obviously bigger in portion which help with filling fuller too.
✅When snacking while doing something else you might find it helpful to eat with your left hand (or opposite to dominant) to focus more on your food and get rid of the habit of unconscious eating. The slower we eat, the more conscious we get about our consumption.
✅When possible try to avoid distractions when you're eating. It's hard to fully enjoy the meal and be fully conscious about it when there is a show in front of you.

Hope you find it helpful!

Loads of people when hearing the word 'diet' think about it as following the meal plan given by nutritionist. Your diet is actually anything you're eating. So many of us want to make healthier choices but I believe that when we're thinking about making a difference in our dieting habits we usually overcomplicate it. We are searching for complicated recipes, trying weird body shape changing diets or getting rid of all of 'bad foods'* from our households. The simplest choices to make a big difference are for example:
💧 chosing a glass of water instead of a glass of carbonated drink
🥦 adding more vegetables to the meal
🍓 snacking on fruits instead of jellies
🍝 chosing wholegrains to add more fiber to the diet
📒 planing meals for a day upfront to prevent too long breaks between meals or huge hunger
🔖 checking foods traffic light labelling system as a help guide
👀 focusing on eating, avoiding distractions
🚶🏻‍♀️ avoiding eating on the go (sometimes if we're having our snack while driving or so we don't even notice that we had one)
🍽️ and at least portioning our foods where helpful might be dividing one half of the plate for vegetables, one quarter for carbs and one quarter for protein.

I hope you find it helpful!

*There is not such a thing as bad foods. Everything is okay as long as we have proper quantities of it.

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