Set your LIFESTYLE the way that suits YOU!

Happy soul in healthy body.

When you set YOUR lifestyle the way that suits YOU, you can still enjoy a good social life, good food and sport activities that YOU like. It is an amazing freedom to be able to eat and not feel guilty, to enjoy sport activities because you like them and not because you are punishing yourself after eating something unhealthy. And if you learn how to balance your life with enough relaxation – it is called success. And if we want to succeed in other areas of our life we need to feel healthy and happy. We need happy soul in healthy body and I can help you to achieve that.

PERSONAL TRAINING

(includes nutrition consultations)

One to one session in home gym twice per week

• Personalized training plan according to fitness level and ability of the client

• One session (90 minutes) includes training and nutrition talk

• The training is focused to achieve client’s goal (losing weight, toning, gaining weight) and also to improve posture or muscles imbalances

• You will be getting samples of healthy food and recipes

• You will get knowledge about the food, exercise and how the body works

• Clean environment; gym equipment is cleaned after every client

• Price: 400 EUR/month (8 sessions)


(It is also possible to arrange cooking demonstration for extra fee)

Fitness Classes

All classes focus on toning, improving balance, strength, core strength and flexibility.

Tuesday classes are more intense and also include cardio exercise. The classes on Thursday are low impact.

All classes are suitable for all fitness levels. There is always a more challenging option for stronger attendees and an easier option for people with injuries, less strength or lower fitness level.

TUESDAY at 7pm

Alternating between Piloxing, Tabata (interval training) and Circuit training


THURSDAY at 7.15pm

Body Forming (gym balls, resistance bands, own body weight, weights)


Classes include 45 minutes workout and 15 minutes stretching

Venue: Killian house hall, Holy Rosary Church, La Touche Road, Greystones (free parking behind the Church)

Price: 6 weeks course 39 EUR

Tue & Thur 6 weeks course 69 EUR

Drop in 7.50 EUR

Nutrition Consultation

• Consultation 40 EUR/session (60 minutes)
• Online consultation – Skype, Whatsapp, Viber 40 EUR/session (60 minutes)

About Me

Are you tired of trying lose weight again and again/ or tired of trying new classes, new diets? What if you changed your lifestyle the way that suits YOU and you solved your problem once for ever? Let me help you to make your story successful as I made mine.

I was born into an ordinary Czech family living in a village. I studied Economics at high school and Public administration at university but there was another passion in my life that I decided to follow.

            

Sport was always part of my life and, thanks to my mum, also cooking and baking. My mum cooked a lot but the Czech cuisine was not exactly healthy. The environment that I grew up in gave me great sports opportunities but definitely not good eating habits. As a teenager I started to feel uncomfortable in my body but I did not know what to do about it. So I did the worst I could do – skipped breakfast, sometimes even lunch, then I tried not to eat meat or for change not to eat bread… Simply I had no clue how to eat and not to put on weight.

 

When I was 17 I read a book regarding food… I found it fascinating!!  I still did not know how to eat but since that time I knew that it is really important what we eat. It’s hard to believe but I really had no idea about carbohydrates, protein, vitamins, minerals… The only thing I knew was that too much sugar and too much fat was bad. When I was growing up the problem with overweight or obese population was not current yet hence the issue regarding diet was not so popular as today. 

 

 

When I was 19 I flew the nest and started to live in Prague. Everything in my life was upside down. I was working too much, did not have time to eat, then I ate too much as I was too hungry. I put on 10 kg in 4 months. I was not happy at work or in my personal life because I had so little free time. So, I quit my job and was all the time thinking what to do to get my body back. I knew already that I needed to pay attention to what I ate. I also asked myself – what do slim people that they are slim? And I realized that they EAT! Well, I made a plan! – Eat regularly, avoid sweets, avoid unnecessary fat and do some exercise. Within 3 month I was back on my weight.

 

BUT! From time to time I gained 2 or 3 kilos and I did not know why. I felt frustrated. I did not want to pay so much attention to food, to be thinking all the time what I can or cannot eat, feeling guilty after eating chocolate or staying strong not to eat chocolate… I did not want to live this way. I wanted to eat, to enjoy the food and to maintain my weight and at the same time to focus on my work and things that I liked to do. At that point my life was all about my weight. (I was not thinking about the connection between food and health yet). I knew that I needed to educate myself about food so as to make better choices about when and what I ate. 

So, I started to read books. It was an amazing feeling when I started to understand a little bit more about food. After a few years of self-education I felt more confident and started to think about helping other people that were as lost like I was a few years before. So I signed up for a nutritional course to get more education and a certificate. At the same time I started to think about becoming an aerobics instructor. (I was attending aerobics classes for years.) Well, I did as I planned. First I finished the Nutrition course and then I became a fitness instructor. I started to do nutrition consultations and to teach aerobics and body forming classes. I was working full time in an office job at that time so I was doing these activities after my main job.

 

Very soon I started to feel that I wanted to know more about anatomy, about the body, how it works when we train, how to eat when we do cardio training or how to eat when we do strength training. So, I signed up for a Personal trainer course. My main interest at that time was to get the knowledge, I did not like to work out in the gym. But! As I was studying the anatomy I started to go to the gym to practice on my body what I was studying and I started to feel passionate about this kind of training. I started to see the changes to my body and it amazed me that I could literally sculpt my body the way I liked. The strength training started to make sense to me and I fell in love with it. A part of this course was nutrition again – different point of view, different information. 

 

I also met a few inspirational people during this course and I started to see food from a different perspective – not to eat only to maintain stable body weight but also to maintain good health, energy levels and efficient function of the body. I also understood after those years that if we want to live our life in a healthy and happy body, we need to sort out our lifestyle. Not only food, or only exercise …we cannot forget relaxation also – we need enough sleep and stress compensation.

I used to help my mom a lot in the kitchen and thanks to this experience from my childhood I feel confident to cook, bake and create new recipes or to remake unhealthy recipes to be more healthy.  I prepare all the food that me and my family eat at home and give samples of the healthy food and recipes to my clients (It is easier to cook something if you know how it tastes!) 

I help my clients to achieve the lifestyle that suits them. I also help them to understand food, training and how the body works. So one day they can keep going without me, because they have the knowledge. 

 

When you set YOUR lifestyle the way that suits YOU, you can still enjoy a good social life, good food and sport activities that YOU like. It is an amazing freedom to be able to eat and not feel guilty, to enjoy sport activities because you like them and not because you are punishing yourself after eating something unhealthy. And if you learn how to balance your life with enough relaxation – it is called success. And if we want to succeed in other areas of our life we need to feel healthy and happy. We need happy soul in healthy body and I can help you to achieve that.

Monika Fitness & Nutrition

Phone: +353 871 879 569

E-mail: monika.balance@gmail.com

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