11/04/2025
Why is having breakfast so important for active LADIES, especially as we hit peri menopause?!
It’s important to know that our cortisol (stress hormone responsible for your fight or flight) levels are at their peak for about 30 minutes as we wake up!
If we then go train on empty stomach this will lead to even higher cortisol!
High cortisol is correlated with higher storage of visceral fat( around belly, that one you desperately trying to loose!)
Not to mention that without fuel you won’t be able to progress as much as you’d like!
Other problem with not having anything beforehand is that you can enter RED’s ( relative energy deficiency) which is bad news for healthy cycle!
You’ll need to bring about 15 grams of protein and carbs before you hit the gym!
150 cal should be enough!
Some examples may include:
Protein shake and banana
Protein coffee with honey
Greek yogurt,honey, banana
Porridge, tablespoon of Greek yogurt and honey
Homemade energy balls
Anything that’s small enough that gives you energy but doesn’t keep you super full!
You may need to experiment what sits well with you, but trust me, it’s game changer!
As a person who fasted train for most part of my life, I know how easy is to think that training fasted is the best thing! But its not!
All the research to fasting has been done on men and our physiology is different!
So if your goal is to loose weight, or get stronger and you train first thing in the morning, give this a go! 😌
25/03/2025
Things I wish I’d known when I first started training!
✅you wont always feel motivated!
Motivation is a feeling and same as you don’t feel happy, excited, sad.. they all comes and goes!
You need to create habits that suits your lifestyle , that doesn’t feel too hard but also push you slightly off your comfort zone!
Next time you hesitating get dressed, hype yourself with your favourite songs and hit it! ☺️
( don’t do this though if you feel super tired, haven’t slept properly and worked way too much! As with anything balance is a key! ☺️)
✅just because one diet hasn’t work doesn’t mean you need to find another one!
Same as with the exercise you’ll need to find a way that’s enjoyable and you don’t feel super limited with what you can or can’t have!
I know it can be super overwhelming at the beginning but it doesn’t have to be! When thinking of meal pick source of protein ( lean meat, fish, eggs, tofu, tempeh, hummus etc. ), complex carbohydrates ( potatoes, sweet potato, rice, grains, bread etc.), healthy fats( olive oil, avocado, nuts and seeds) and any type vegetables/fruit
✅you don’t need to stick to the same program forever! Change things up! Try different things!
Don’t like machines? Go free weight! Don’t like training by yourself?! Grab a friend or join class!
☺️
✅more doesn’t always means better!
You don’t have to train every single day! 2-3 strength training days are more than enough!
✅1 bad day doesn’t ruin your progress as long as you get back in track next day!
✅✅ if you feel bit confused and don’t know where to start or want someone to push you out of your comfort zone! Get in touch ! ❤️
23/03/2025
Some of feedback from my lovely clients! ❤️❤️
23/03/2025
Welcome to Your Stronger, Healthier Journey!
Hey everyone! I’m Kristyna, and I’m so excited to have you here!
My journey with fitness and nutrition started in my late teens, and trust me—I’ve been through it all. From struggling with body image and punishing myself with exercise after bingeing, to finally finding a balanced and sustainable approach to health, it’s been a long road. Now, my mission is to help you avoid the mistakes I made and achieve your goals in a way that actually works for you!
I specialize in working with women aged 35-60, including those navigating menopause or postpartum changes, who are looking to improve their lifestyle, energy, and confidence. Whether you’re an absolute beginner or someone getting back on track, I’m here to guide you—without restrictive diets or spending endless hours in the gym.
Together, we’ll focus on:
✅ Building strength to support healthy aging
✅ Adding physical activity to boost mood & energy
✅ Creating realistic, sustainable nutrition habits
✅ Helping you feel strong, confident, and empowered
If you’ve struggled with diets that don’t work, unexplained weight gain, sleep issues, or brain fog, you’re not alone—and you’re in the right place.
Let’s build a positive relationship with food, fitness, and yourself. I can’t wait to support you on this journey!
💬 Tell me—what’s your biggest health challenge right now?
