be strong


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.


Happy Sunday to you all.

I am back with "My very favorite".

This is the best and the most motivating quote I have found so far. I am also happy to share the picture. Yes, it' s taken in beautiful Slovak mountains. Now, you all know why I love winter so much.

Enjoy climbing and stay strong.

So yummy! Siggis's, the traditional Swedish drinkable yogurt is slowly fermented for a soft, buttery flavor and made with milk from family farms in New York, real raspberries and a light touch of agave nectar. This used to be my to go breakfast during my college times. Cheers!










I have been looking for a microwavable Teddy Bear for almost a year. It' s adorable and just perfect for heat therapy, because it soothes pain and provides relief from colds, flu and cramps.


Time to Climb! "Mountain climbers" is my favorite total body exercise. Ready! Set! Climb!

Although laughter might be the best medicine, this is how not to do Mountain Climbers: :-)


Hi happy & strong people!


Many of you are asking me what to eat to stay healthy and fit. Now, forget about calories. I'm going to describe the key principles of healthy eating. The most important is to know "when" and "what" to eat. Your body is smart to develop habit of eating healthy, if it's getting enough nutrients from quality food. Everybody is different, depending on metabolism, your daily routine and physical activity level, etc. That' s why we will talk about calories intake and metabolic rate a little later.

My first rule is: eating clean, organic, and staying away from processed food. (Seriously, is anyone still drinking soda?)

Always read the label. In this case, less usually means more. Don't even bother to study items with mile long ingredient list. I know, it might take a while at first to learn how to read labels, but the more you do, it becomes easier and easier.

Healthy Snacks! Pre/post workout, lunch. 

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.

To make it easier for you, here is my healthy shopping list that will help you stay on track :-)


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Hi happy & strong people!

Hope, you're all doing well, waking up every morning with smile on your face. (And coffee in your mug.)

Here is the second part of my " good morning abs challenge". Scroll all the way down to see your workout plan day by day.

It is definitely more challenging, so have fun with it and don' t forget that: " It is not a matter of how much your train, but of how you train."

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