Why I quit my job

I actually don't know why. I wish the reason was so simple to explain. It was purely "following my heart" decision. As any decision with heart involved, this was not easy. My schedule was perfect (Well, I am morning person. I really don't mind getting up at 4am), my clients are my friends and I cannot be more grateful for each and every person that coaching brought into my life. That hurts the most. Leaving people who believe that I can make their goal come true. But I believe that coaching is about inspiring and influencing people's lives. I hope I was good enough coach to make that change. I take goals and dreams seriously. If I am your coach, I consider your goals to be mine. I feel accomplished and happy only when I know that I put all my energy, knowledge and passion into what I am doing. Now, it' s time for me to slow down. Just a little bit. Taking one goal at the time. 

I just realized that I am typing this post in very same Starbucks, where I was getting ready for my interview 3 years ago. Funny, isn't it?

Challenge is what keeps us all moving forward. Apparently, I like challenges. When I decided to move to United States after graduating from college nobody could understand why. All my friends and family were trying to talk me out of it. It made no sense to them that I want to start my life from 0 in foreign country. That is true. But I knew that this is what I want. If I didn't try it, I would always wonder how great it could be. Fast forward four years, it is great. Now, I know it. Was I scared that time? Oh, I was. Did I doubt my ability to make this happen? Certainly. As they say: "If it scares you, it might be a good thing to try". I am little scared now. But I have few new projects coming up this year, and I know that stepping out of my comfort zone is step #1. It is like bungee jump. Once you are standing on the platform ready to jump, you should just do it. Chances are, you may not jump at all. Which is fine, you will just never feel beauty of the free fall. And rebound afterwards :-)

 

 

 

 

Green pasta with green pesto

Nikki and I just got some local zucchini and squash. So, we decided to share and invite our friends for lunch. Green pasta with green pesto sounds funny, but it is perfect combination. I prepare it at least once a week. It's tasty and ready in just 15 minutes. This recipe is gluten free and dairy free as well.  I was motivated to come up with dairy free version of this dish when I was hosting my dear-dairy free friend for lunch.

 

4 servings

4 large zucchini

fresh basil leaves

1/4 cup pine nuts

3 garlic cloves

2 tablespoon olive oil

2 avocados

1 tomato

1/8 cup almond meal

Spiralize or cut zucchini into thin, spaghetti-like strips and set aside. Combine together 1/2 bunch of basil leaves, minced garlic, pine nuts and pulse until smooth. Add remaining basil leaves, olive oil, avocado, almond meal. Pulse again until smooth. Meantime, saute zucchini on olive oil over medium heat. It usually takes 5 minutes or less until zucchini is tender. Just keep an eye on it :-) Remove pasta from heat, top with pesto and tomatoes. Sprinkle with almond meal instead of parmesan for dairy free version :-)

5 minutes later...

Strawberry Almond Smoothie

Yesterday when I got back home from my morning run I realized I ran out of my post workout shake. After long weekend that we spent in Shenandoah, there was almost no fresh fruit in our fridge. But, strawberries..and almond butter. Of course, I add coconut oil to everything I can. It actually turned out to be pretty good replacement for my usual shake. So, I will share my recipe with you :-)

1 cup fresh strawberries

2 tablespoon almond butter

1 cup almond milk

2 tablespoon coconut oil

2 drops vanilla extract

Combine everything together and blend until smooth. That's all it takes :-) Easy, yummy and healthy.

Gluten free tiramisu

I love coffee and I love tiramisu. It's my favorite sweet treat. Especially now, when summer is just right around the corner. That's why I came up with this super easy gluten free version of the most popular Italian dessert. 

  • 1/2 cup coconut flour
  • 1/2 teaspoon baking soda
  • 4 eggs
  • 1/2 cup  honey
  • 2 tablespoon maple syrup
  • 1/4 +1/4 cup strong black coffee (unsweetened)
  • 1/4 cup cocoa powder
  • 1 1/2cup heavy cream
  • 2 cups mascarpone

Preheat oven to 350 degrees. In blender pulse together coconut flour and baking soda. Add eggs, 1/2 tablespoon honey and 1/4 cup coffee. Pulse until thoroughly combine. It usually takes me 45- 60 seconds. Grease pan with coconut oil and dust it with coconut flour. I use  9" springform pan. Transfer batter into prepared pan and bake for 25 to 30 minutes. Cool for 2 hours. Meantime, whip mascarpone and maple syrup. In a separate bowl whip heavy cream. Combine mascarpone and heavy cream. Pour remaining coffee evenly on the top of the cake until cake seems soaked. Spread mascarpone-heavy cream smoothly to the edges. Dust with cocoa powder. Refrigerate until firm (2-3 hours). I decided to garnish with coffee beans, but feel free to let your imagination fly- mint leave, almonds or edible flower :-)

Baking was so much fun, but degustation part was just the best :-)

 

 

 

Späť na jóge alebo benefity cvičenia jogy po pôrode

Včera som zašla na prvú hodinu jógy od narodenia mojej malej tekvičky. Cvičenie ma sprevádzalo celým tehotenstvom, citíla som sa občas síce trošku neoordinovane ale energie a sily som mala za troch. A preto som si myslela, že po pôrode to bude len lepšie a lepšie. Veď budem predsa zase ja sama a vo svojej koži. Snáď je jednoduchšie cvičiť o 10 kíl lahšia, bez opuchnutých členkov a nemotorných končatín. Po súhlase lekára som sa rozhodla pokračovať hneď ako sa len dalo. Ale... Pôrod ako aj tehotenstvo je zásadnou zmenou v našom tele, a tieto zmeny neobchádzajú nikoho. Ani mňa. Až teraz vidím, že získať spať moju vytrvalosť, silu a flexibilitu bude naozaj výzva. A tak som ju prijala. Cvičenie jógy po tehotenstve určite nie je ľahké ale tu je niekoľko dôvodov prečo by ste mali začať, a to najlepšie ešte dnes. 

Prírodný antidepresant

V dnešnej dobe je veľmi jednoduché zájsť k doktorovi, ktorý vám predpíše antidepresant v tabletkách, Tabletky, ktoré u ľudí vyvolávajú serióznu závislosť. A tá závislosť sa stane väčším problémom ako depresia. Jóga ukľudňuje telo aj myseľ a zastavuje tak nekonečný prúd myšlienok, ktoré na nás v tomto období pôsobia vyčerpávajúco. 

Urýchľuje zotavenie po pôrode

Cvičením, ktoré sa zameriava nielen na brušné svaly, ale aj svaly panvového dna, chrbát a boky získate silu a vytrvalosť. To je skoro ako 5 v jednom :-)

Podporuje správne dýchanie

Jógové dýchanie doslova "zašije" späť brušné svaly a taktiež podporuje stimuláciu endorfínov, čím prispieva k lepšej nálade. 

Oddýchneme si

Teraz ako nové mamy potrebujeme vedieť "vypnúť " viac než kedykoľvek predtým. Meditácia ukľudňuje a umožňuje nám tak byť tou najlepšou mamou - oddýchnutou a vyrovnanou. Je dôležité si uvedomiť, že na to aby sme sa plnohodnotne mohli starať o svojich milovaných, musíme sa najskôr postarať o seba. Znie to možno sebecky, ale je to naozaj pravda. Sama som sa presvedčila o tom, že keď som oddýchnutá, spokojná (a najedená) viem si vychutnať každú sekundu dňa a materské povinnosti pre mňa nie sú povinnosti, ale zábava.

Zlepšuje rovnováhu

Psychickú aj fyzickú. Rovnováha počas tehotenstva býva narušená zmenou ťažiska, ale naše telo má úžasnú schopnosť to dať zase všetko rýchlo do poriadku  ak tomu dopomôžeme cvičením a pohybom. A hormóny, tie sa tiež časom ukľudnia (teda aspoň dúfam). :-)

Vráti vám sebavedomie

Yoga podporuje zdravé sebavedomie a ukáže nám čo všetko naše telo dokáže. A navyše je to skvelý pocit sa znovu po dlhých týždňoch zase hýbať. Najmä pre tie mamičky- atlétky, ktoré boli zvyknuté športovať je jóga perfektným odrazovým mostíkom, pretože nám umožní začať pomaličky, postupne. Krok za krokom- presne tak ako to teraz potrebujeme. 

Stay happy & strong,

 

Dominika


Back on the yoga mat or benefits of postnatal yoga

Yesterday, I went for my first yoga class after having a baby. Doing yoga throughout my pregnancy I felt little off balance but very strong. And I thought it will only get better after I give birth. I decided to continue my practice, but nobody told me that I will be much weaker and it will be real challenge to get back my flexibility. But here I am - back on the mat and these are the reasons why. Yoga is the best because:

Boosts your mood naturally

Yoga practice calms your mind and body. It is very important to know how to stop constant stream of thoughts that flows through your mind.

Speeds up recovery

Yoga targets your entire core, including your pelvic floor as well as lower back and hips - you will improve your stamina and strength. 

Helps you breathe properly again

Yoga breathing literally re- knits abdominal muscles and prevents you from sadness by increasing endorphins release. 

Gives you time off

Now as a new mom you need to learn how to relax like never before. Meditation will give you some time to chill, so you can continue being the best mom that you can be. It is important to realize that we need to take care of ourselves first in order to serve others. 

Improves your balance

Your balance was continually challenged as your structure and center of gravity changed during pregnancy, but don't worry too much. Your body will soon return to its pre-pregnancy state and you will find it. Both - body & mind balance. 

Builds your confidence back up

You will learn how to trust your body even more. It feels amazing to finally start exercising again. Especially, if you are used to intense workouts, yoga is a perfect way to get back to your old self without overdoing training. That's exactly what you need to start - step by step.

Namaste, 

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Thanksgiving every day

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What if you gave someone a gift, and they neglected to thank you for it - would you be likely to give them another? Life is the same way. In order to attract more of the blessings that life has to offer, you must truly appreciate what you already have.
-Ralph Marston

I am originally from Slovakia and we don't celebrate Thanksgiving. How sad! Honestly, I wish there was such holiday in Europe, because there are just so many things to be thankful for. Now is the time when we reflect on all that we have and give thanks. But wouldn't it be awesome to feel gratitude for the simple things every day? It has been scientifically proven that consistently grateful people are happier, more energetic, more empathic, more spiritual, more forgiving and less materialistic. I was inspired by author Lori Bregman to practice living in gratitude and here is how I do it:

Think about five things about your home that you're thankful for.

Think about five things that you appreciate about your family.

Think about five things about your relationship with your loved one that you are thankful for.

Think about five things that you like about your career.

Think about yourself and give thanks for your body and your health, because "what you give yourself, you have for others". 

Happy & Strong Thanksgiving, 

And this is all I need to feel grateful every day <3

 
 

 

 

Vďakyvzdanie každý deň

vdakyvzdanie

Na Slovensku Vďakyvzdanie neoslavujeme, čo je smutné. Úprimne si totiž myslím, že v Európe by sme niečo podobne oslavovať určite mali. Veď dôvodov môžeme nájsť každý deň mnoho. Práve teraz je ten sviatočný čas, zamýšľame nad tým, čo máme, čo sme nadobudli a za čo sa cítime vďační. Nebolo by to však úžasné cítiť vďačnosť a tešiť sa z maličkostí každý deň? Výskumy potrvrdili, že ľudia ktorí sú neustále vďační, majú energie na rozdávanie, sú šťastnejší, empatickí, citlivejší, viac odpúšťajú a sú taktiež menej materialisticky založení. Inšpirovaná mojou obľubenou autorkou Lori Bregman takto trénujem vďačnosť každý deň:

Spomeň si na päť vecí o svojom domove, za ktoré si vďačný

Spomeň si na päť vecí, ktoré si ceníš na svojej rodine

Spomeň si na vzťah s niekym koho máš rád a zamysli sa nad piatimi vecami, ktoré si na milovanej osobe vážiš

Spomeň si na päť vecí, ktorými ťa napĺňa tvoja práca a kariéra

Posledné, ale veľmi dôležité je byť vďačný za zdravie a myslieť na seba, pretože, to čo dávaš sebe, budeš mocť zdielať aj s ostatnými okolo. 

Šťastné vďakyvzdanie,

 

A toto je všetko, čo potrebujem k tomu aby som cítila vďačnosť každý deň <3

Overnight apple cinnamon oatmeal

overnight oatmeal

Wouldn't it be nice to have breakfast ready as you wake up in the morning? I love waking up to aromatic scents from slow cooker. Walking into the kitchen makes me happy because our entire apartment is usually perfumed with sweet scent of apples and cinnamon, just like apple pie. As I mentioned already so many times, breakfast is a must! So, when it comes to fast and balanced breakfast options, it's hard to beat overnight oats. 

1 1/2 cups milk (I used whole milk)

1 1/2 cups water

coconut oil spray (or any cooking spray)

2 unpeeled apples and cut into small cubes

1 cup rolled oats

2 tablespoons honey

1 1/2 tablespoon butter

1 cinnamon stick (remove from slow cooker when oatmeal is ready)

1/4 teaspoon salt

1/2 cup nuts- almonds, walnuts, hazelnuts

Before you go to bed: Bring milk and water to a boil in saucepan over medium-high heat. Coat slow cooker with coconut oil spray (cooking spray). Place hot milk with water, apples, oats, butter, honey, salt and cinnamon in slow cooker and stir well. Cover and cook on low for 6 hours or until oats are tender.

After you wake up: Spoon oatmeal into bowls, top with honey and nuts while and enjoy your nutritious breakfast!

Workout myths = excuses?

Hey all Happy & Strong people!

Remember that exercise is an important part of your life. Don’t let the excuses to keep you from getting the workout you need. Let me debunk the myths to help you maintain a healthy weight and stay in shape. 

TRUTH ABOUT WEIGHT

There is still too much emphasis placed on what the scale says.Your weight has very little to do with your fitness level. Muscle weights more than fat, so it’s common to see an increase in weight when performing lifting regimens after a few weeks.  What is important to measure is seeing how your clothes fit and how you feel overall. I' m 5'6 and my pre-pregnancy weight was 130 pounds. Confusing..I know, but this is what 130 pounds looks like with 15% body fat.

 

TRUTH ABOUT EATING WHATEVER YOU WANT AS LONG AS YOU WORKOUT

Your body needs extra fuel to workout. Good fuel!  Losing pounds and burning fat happen when you have calorie deficit. However, caloric deficit works the opposite way, that’s why your food intake should consist of a balance of healthy fats, protein, vegetable and fruit. My snack is always a little bit of everything: healthy fat, protein, fresh fruits and veggies. It's the best way to fend off food cravings. If you plan your meals and pack your lunch or snack, it will keep things under your control. It means that you will eat exactly what your body needs to refuel, instead of eating anything just because you're dying of hunger. In addition, such approach also slows down your metabolism. Great news is that working out on regular basis helps balance an occasional high-calorie splurge. 

TRUTH ABOUT SKIPPING BREAKFAST

Because you haven’t eaten for 7-8 hours during night (we really hope you get enough sleep) your body metabolism is at its lowest. To kick off your metabolism you need to eat breakfast that is simple and healthy while giving you energy and nutrients you need. Cereals, omelette, toast with almond butter, anything you choose is better than leaving home with no breakfast at all. 

TRUTH ABOUT bulking up

Heavy weights build the strength of your muscles so they increase your metabolism and burn fat. To really bulk up, you have to spend hours and hours in the gym lifting extremely heavy weights along with eating a very strict diet that promotes muscle gain. Loosing fat makes you look leaner - not bigger. Not to mention that muscle tissue is more dense than fat. 

TRUTH ABOUT being hungry

Don’t be fooled by habitual or emotional hunger. Your body is smart enough to let you know, when it’s actually time to refuel. Emotional eating is triggered by stress, boredom, sadness or happiness and habitual hunger is simply a habit when your body is used to eating meals or snacks at set time. If you are experiencing low cognitive functioning, so you cannot focus well, then you know it’s real biological hunger.

Stay happy & healthy & strong,
Dominika

 

Hi all Happy and Strong people!

I am logging in to my blog after few months. I am sorry that I didn't post anything to keep you happy and strong, but I am sure you are all doing just fine. Working on my diploma and multiple projects was more time consuming than I thought. Of course, the most important became - "project baby". Yes, I am expecting a baby girl and I am very excited and happy to share this wonderful news with you. 

 

 

 

 

 

Actually, today is my birthday and this is what I got. The cutest, the best & the happiest present ever <3

Here is my "Birthday workout" for you. Because, what is the best way to celebrate :-) Start with 2 miles walk and perform 3 sets. 

25 plie squats

25 seconds side plank

25 knee push ups

25 lunges

Stay Happy & Strong **

 

AVOCADO-BANANA PUDDING

banana avocado pudding

Avocado and banana pudding is the best and super healthy raw treat. This recipe is gluten free, dairy free, vegetarian, delicious and borrowed from my friend Karinka. All you need is banana, avocado, cacao powder and 15 minutes. Btw, did you know that banana itself is considered a berry? Interesting, isn't it?

2 avocados

2 bananas

1/3 cup cacao powder

Combine avocados, bananas and cacao in blender and blend on high until thoroughly blended and smooth. Feel free to sprinkle it with nuts or garnish with fresh fruit.  

avocado banana


JUST KEEP SWIMMING

Swimming

I am very excited to start my triathlon season 2015! How did the first training in the pool feel? Tough! Uncoordinated & clumsy! The most important is to get that "feel of the water" and I can proudly say that by the end of my training I was able to manage that. Yaaay! If you're a triathlon newbie and you find this workout interesting, please feel free to use it. 

100 yards warm up

Swimsuit

6 x 50 yards focused on technique - length, direction, high elbow (you can read more here: http://www.joefrielsblog.com/)

3 x 10 seconds vertical kicks

2 x 50 yards focused on head position and breathing

2 x 50 yards freestyle with fins - speed (my favorite)

3 x 200 yards freestyle easy

4 x 50 yards freestyle with paddles and buoy (focus on high elbow and propulsion)

50 yards freestyle cool down

Swimming is a great full-body workout that improves your posture, cardio and core strength. That' s why I prepared for you a swim cardio workout. Have fun!

Swim Cardio


COOKIES LOVE YOU TOO

What is better than cookies? Chocolate cookies, yaaay! I decided to share with you my new recipe how to prepare quick & healthy pre-workout snack. And what I love about these cookies the most? The fact that I don't have to bake them at all.

You will need:

1 cup almond milk

3/4 cup honey

1 cup almond butter

6 Tbs cacao Powder

5 cups oats ( I use rolled, gluten free)

1/3 cup slivered almonds

20 g protein powder ( chocolate, vanilla)

Heat honey, almond milk and chocolate powder in saucepan, stir occasionally until it comes to a boil.  Add almond butter, oats, almonds and protein and mix until well incorporated. Form mixture into cookies and voila...enjoy your no bake cookies!

Chocolate protein cookies





SUNDAY FUNDAY

Who's ready for Sunday fun? Today, I am bringing you four quick moves to tone up your body. First, I got good warm up with jumps and rope slams and then wrapped it up with yoga. I designed my workout to get you all happy & stronger in 2015, while increasing your metabolism and improving balance. Complete 3-4 times and keep your heart rate up with minimal rest between moves. 

If you love this workout, check out my first "Workout to be Happy & Strong"!

Stay tuned & toned!

And yes! Crane pose. Checked!

crane pose
Sunday Workout


Stay happy & strong in 2015

Happy new year

Hi all happy& strong people. Hope,you had a wonderful Christmas full of joy, love and peace. Have you already set up your goal for 2015? As I said before "goal setting is essential for any human action, especially when you're expecting a steady progress. We could talk hours and hours about how important it is to have a goal.  It does not necessarily need to be sport or fitness-oriented goal like to run a half-marathon. It can be anything that keeps you moving forward, develops you as a person or professionally. Sometimes, it is just a part of your life that makes you feel fulfilled".

To help you a little bit, the key is to know how to set up your SMART goal! Please, feel free to print my SMART SHEET:

SMART GOALS SHEET

My goals are to:

be able to do 20 pull-ups with no break by the end of February. Wish me luck! As you see, I set up a specific goal with time bound and it also includes number and conditions. 


be able to do "standing split" by the end of February. My "split goal" reflects my larger goal = improving my flexibility. I definitely need to stretch more and I already took my first steps to achieve it this morning in yoga class. Namaste

complete Nation's Triathlon and be in top 5 in my age group. Very specific, very realistic and super challenging as well. Doable, if I keep hard work. The race is taking place on September 13t, which is 8 months from now.

Stay Happy& Strong in 2015 and don't forget:

"Tomorrow will be the first blank page of a 365 page book. Write a good one".


Happy New Year


GET YOUR LEGS READY!

Hi Happy & Strong people!

I really enjoyed my Thanksgiving weekend in Vermont. I know, we don't get much snow here in Virginia (at least, as of now), but ski season is definitely here, so I prepared for you "Pre ski warm up workout". My new workout is designed to build muscular endurance - it engages key muscle groups, so your legs are ready even for the steepest slope. To get started, make sure to include at least 15 minutes of cardio and don't forget to stretch afterwards.

Snowangel
Vermont
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Vermont
 
 

SAINT NICHOLAS DAY

Happy St. Nicholas Day everyone!

I know, St. Nick is not very popular in the US, but in Europe it' s kind of a big deal and it is one of my favorite days of the year. That' s why 6th of December usually reminds me that Christmas is coming. Traditional celebrations of St. Nicholas Day include gifts left in children's shoes. Of course, kids have to clean their shoes beforehand. I really wonder if parents like this tradition just to have us clean our boots. But why shoes? Back in the day (4th century), Saint Nicholas who was a Christian Saint and bishop built himself a reputation for gift-giving by putting coins into other people's shoes. Nowadays, all good kids receive treats - candies, cookies, chocolate (mostly chocolate, in my case), fruits and nuts.

So, happy gift-giving and here is my present for you (I kept chocolate for myself).

Stay Happy & Strong

A DAY IN THE LIFE OF A FITNESS COACH

Fitness Coach

As I said being a fitness coach is not only about counting reps. It's about being role model. We personal trainers are devoted to educating people on healthy lifestyle choices, which means my work does not end with my last training or last person I train with in the studio. Follow my typical day and learn to live "happy and strong"! Here's what a day in my " sneakers" looks like.

Morning- The most important part of the day. That's why you should kick off your morning with breakfast that is simple, healthy while giving you energy and nutrients you need. Honestly, cereals would not be my first pick, but this morning I did not feel like getting up 15 minutes earlier to prepare my favorite omelette. Cereals, omelette, toast with almond butter, anything you choose is better than leaving home with no breakfast at all. Today, I added a teaspoon of cinnamon and cranberries. BTW, did you know that cinnamon circulates the energy to the rest of the body and is thought to have a warming effect? Just perfect for a cold morning like this. And, don' t let me forget.... I always start my day with glass of cold water, so I actually wake up, lol!

Ready to work and ready to help people achieve their goals. Yes, I seem to be a little sleepy, but I actually enjoy working early in the morning. After all, who does't like to start the day with workout and that awesome feeling of accomplishment? I love my job and you cannot imagine how happy I am to see results and to see people who are healthy, happy, strong and satisfied with their improvement. And motivated to keep going. 

A little break for coffee and healthy snack (because you know what happens when I become hungry).

Although I have finished my work day, it does not mean that I stopped being a fitness coach for today. It's time for my workout (to keep myself fit and prepare for Triathlon season 2015) and pre-workout energy booster.  Banana, nuts, and Nutella (don't judge me, I would never quit Nutella anyways).

Yay! Let's see what I have prepared for myself today.

Run 2 miles

Full Body Tabata Intervals

Pull Ups (video coming up soon)

Run 2 miles

Foam roller

Time to refuel again! I just combined raspberries, banana and raw protein powder and blended on high until thoroughly blended and smooth.

I prepared my lunch very fast today. You cannot go wrong with red and green spinach, gorgonzola cheese, cranberries and pecan pieces. It's delicious and full of vitamins.

Time to work out my brain. I am recently working on my Sports Psychology diploma, so keep your fingers crossed for me. 

There is no better way to calm down than yoga. I believe that practice helps me to keep both, my mind and body focused. Plus, for me (impatient stretcher) it is crucial to relax and stretch my muscles, so I am able to push harder the next day. 

Have a good night & wake up happier and stronger tomorrow.

WORKOUT TO BE HAPPY AND STRONG

Hi all Happy & Strong people!

Today, I am bringing you a brand new workout routine that can be done done anywhere, anytime and with no equipment.  My "Tuesday Workout" is designed to sculpt your legs, arms, core while keeping your heart rate up.

This is how I keep myself in shape, so let's do it! Complete the routine 2-3 times.

You're going to love how amazing and happy you feel afterwards.