Biernacka - Fitness for Body and Soul: 9-day Program
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Fitness for Body and Soul is a 9-day program that includes:* complete diet with recipes* 5 full video training sessions* daily motivation for action* inner growth and developmentThis book treats the body and mind holistically as inseparable aspects of your wellbeing.The program will change the way you think about your diet, exercise and yourself, thus improving your health and desired body type. Be the best version of yourself!nAbout the author:Aleksandra Biernacka, born in 1986 in Warsaw, Poland, where she resides and runs her fitness and healthy lifestyle company - Fenix Events. Alex organizes weekend fitness/healthy lifestyle trips and events and offers fitness classes to companies and individuals. As a big fan of sport and healthy lifestyles, especially Yoga and Pilates, she decided to share some of her passion and experience in her new book. She seeks to inspire people to become more active, in a fun and challenging way, and also improve their eating habits. She also focuses on motivating others to think positively and become better motivated to achieve their personal goals.
Biernacka: author's other books
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Biernacka
Ben Greenfield
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Aleksandra Biernacka
Fitness for Body and Soul
9 - day Program
Translator Jennifer Burrough
Photograph Przemysaw Zatorski
Aleksandra Biernacka, 2020
Jennifer Burrough, translation, 2020
Przemysaw Zatorski, photos, 2020
Fitness for Body and Soul is a 9-day program that includes: * complete diet with recipes * 5 full video training sessions * daily motivation for action * inner growth and development This book treats the body and mind holistically as inseparable aspects of your wellbeing.The program will change the way you think about your diet, exercise and yourself, thus improving your health and desired body type. Be the best version of yourself!
Created with Ridero smart publishing system
Contents
I would like to thank all my family for support and encouragement to write this book as well as Jennifer and Brian Burrough for helping translate my thoughts into English
Introduction
Hello!
I am glad that you are motivated to take charge of your health and fitness. What I wrote in this book was supported by my personal experience and many people I had the opportunity to help and encourage to change their lifestyle. I am a certified Fitness Instructor, an admirer of physical activity and healthy and tasty nutrition. I am also interested in personal development in many aspects of life. The recipes and exercises presented here have worked well both for me and for people attending my classes. I am sure that they will also work for you and change your way of thinking about diet, exercises and yourself, and thus will contribute to improving your health and help you achieve your dream shape.
Each day of the program has a specific theme, e.g. Detox Day, Power Day, Peaceful Day. I will try to guide you towards the development of your Soul and Body. I will talk here about the inner transformation that leads to an amazing external metamorphosis. I have discovered that no beautiful clothes, hairstyle or makeup will lead you to the true beauty that everyone has in themselves, sometimes only hidden under a thick layer of dust. This dust is often an accumulation of bad experiences, lack of self-acceptance and improper lifestyle, especially unhealthy diet and neglect of physical activity.
Exercise is important! It is not only about a beautiful appearance and slim figure, but about the proper functioning of the whole body. Through exercise, we improve the flexibility and firmness of muscles and we oxygenate the cells of our body. All of this enables us to feel good so that we can pursue our goals and enjoy a rewarding and active social life. Physical activity promotes self-acceptance and increases our attractiveness. We are able to change our lives for the better and be surprised how much can be achieved through regular short trainings.
That is why I decided to write this program. It is supposed to make you feel better, younger, lighter and you will get an amazing shot of energy! Our challenge consists of 9 days of fitness for both soul and body. Every day you will get inspiration for action, a written diet and a set of exercises. Additionally, you will receive tasks that will guide you towards your personal development. Are you ready to discover the best version of yourself? Do you want to feel the true transformation? Do you want to finally smile at yourself? If so, lets fire this rocket!
About the exercises type and level of advancement
They were prepared for you to strengthen and cleanse your body. These sets use Pilates exercises techniques and elements of Yoga. Therefore, they are very safe for your body and do not burden your knees or joints. There are no jumps, dynamic or violent movements. You also do not need any equipment, except for the exercise mat and a good attitude.
Nevertheless, these exercises strongly stimulate your metabolism. Some are very simple, others more demanding. I have made every effort to make the workouts as varied as possible, based on the proven sequences of Pilates and Yoga exercises. They will make you feel better and lighter you will start burning unnecessary calories. You will also improve muscle flexibility and stretching. In addition, despite the effort, after a while you will feel the flow of energy and vitality. Do not be discouraged or give up. Try to do the given sets of exercises, and if you feel the need to rest, then take a break. You can relax on the mat at any time, listen to your body and do not do anything by force. You will be surprised how, despite the initial difficulties, you will steadily improve. Remember that only through consistent action can you reach your goal.
About motivation for every day
The program features a daily internal development exercise fitness for your soul. These are designed to help you believe in yourself and motivate you to achieve your goals. A positive approach to life turns into an action with surprising results. However, you need patience and perseverance. Trust me completely during the program and you will notice the difference in your perception and quality of life, in both the physical and mental spheres. Remember that these two spheres are closely related.
Nine days of the program will be a seed from which something really great can be born. So do something for yourself, put aside your old beliefs and do the described exercises with confidence.
About meals
For each day of the program there is a diet. These are my recipes, which I consume on a daily basis. I have made every effort to ensure that these are healthy meals, prepared from the least processed ingredients. Therefore, this food is rich in minerals and nutrients. Each of the dishes (lunches and dinners) is prepared no longer than 30 40 minutes. The dishes are relatively simple to prepare.
I have not specifically given the calories of the dishes, because I am not in favour of counting calories. It is more important to prepare food from healthy ingredients, not containing saturated fatty acids or simple sugars. If we learn to cook and nourish healthily, combining it with physical activity, we will feel better and our silhouette will take a proportional shape.
I am also inclined to the theory that exaggeration is not beneficial for us in any way. Eating something sweet or greasy once in a while is completely fine as long as our diet consists of 80% of healthy food.
Of course, our 9-day program aims to cleanse and strengthen the body, so the dishes shown here are rather light and low in calories. These meals are largely meatless, although there are some recipes for dishes with poultry or fish. In such cases, I have provided alternative vegetarian versions.
I hope that the dishes will nourish and satisfy you and contribute to your well-being. You can always replace one meal with another one in the book if you don't have ingredients or don't like it. Perhaps later you will decide to make your own versions of healthy meals, experiment, look for interesting flavors. Cooking can be a real pleasure and fun :-)
About me
I am a fan of personal development, both physically and mentally. I love to practice Yoga, Pilates, go for long walks, ride a bike, run in the forest. I try to eat healthy, and by combining it with physical activity, my body is in a good shape and I have a lot of energy to achieve my goals.
I would also like to emphasize that I dont consider myself perfect, nor do I aim to be. I exercise to feel good and treat food as a fuel to function efficiently. I want to exist as the best version of myself, with reasonable priorities in terms of exercise and diet. I believe that true beauty is born inside a person and this energy emanates from within. If you let your inner beauty shine through, it will transform you inside and out. This is the message of this book and I hope it will be an inspiration for your further action.
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