personal coaching

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 :-)

 

 

 

 

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!