Monika Wojno Get_Active

Done 💪🏻 I promised myself will do 9 runs until end of March. I I did it!!
I’ve improved my time by 9 mins. Can’t believe 🤩 Looking forward to next 3-months goals 🏃🏼‍♀️. Run goals achievement

Officially I’ve started my Running Plan. I decided to run outdoor twice a week and have a one treadmill session (life is happening, so I know that sometimes may be too difficult to do).
From a few years I work with my goals in 3 months intervals and I split my Running Plan in the same way.
So, until end of the March plan to do 11 more run sessions.
I think it is very realistic goal for me and from April will prepare another 3 months block.
Things gonna happen

https://youtube.com/shorts/dbvfiTSMyVw?si=lkDRuyGUi-AZBhjX
Park exercises for everyone 👍

PARK Exercises | No EQUIPMENT NEEDED | BODYWEIGHT Easy Exercises to preform any time any place. No equipment. Bodyweight for beginners.ENJOY!

Do you struggle with deinking water daily?

Let's check 4 tips how to improve your daily water intake 💧

Did you find these tips useful? Let me know in comments 👇

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Losing weight may look easy, is it true?

Sometimes people with overweight or obesity start excessive exercises or restricted diets. And it may work in short-term, but what will happen if they stop?
Frustration, guilty and other negative feelings move us away of our goals.

What to do to make losing weight easier?
^ do small steps every day
^ track your progression
^ don't give up
^ take rest time any time you need

Would you add something?

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#

The Protein is one of the 3 improtant marcos. Next to the fat and carbs.

Do you know what benefits you'll get of eating protein?
I've prepared you 3 reasons why you should eat protein and what you can expect.

Recent research suggests daily protein intake between 0.8-2.2g/kg of body mass depend of the health status and goal.

For our nutrition we have a lot of protein sources, depending of what we prefer - animal or plant sources 🐔🐖🌻🌾🥚🥛

Would be great if we use various food to improve protein level - e.g. eggs, fishes, meat or milk, beans, corns or wheat flour.

Whatever you choose, remembers about benefits of protein for your body.

What sources of proteins do you like?

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Hi everyone!
Ready for Christmas? 🎄🎅🎁
I have prepared some tips how to avoid overeating during this festive season 🥳🍗🥧🍾🎉

Let me know what do you think?
Or may you have any own tips to feel better during Christmas time?

Whatever you do - keep going 🙌

Keep your attitude and approach 📈

Practice good habits and you'll see results 🎯

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Do you expect great results a next day after good workout or after day of calorie deficit?

Bad habits didn't come yesterday so you won't achieve your results tomorrow.

Every day try to do what you like and with time you'll see results.
Be patient and focused on your goals. Review them from time to time and look as they work for you. If not, correct your path and go forward to realize your objectives.

Follow for more tips 🔍
Save on later 🎯
And leave ❤️

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https://www.instagram.com/reel/ClBq0bHDKMp/?igshid=YmMyMTA2M2Y=

Monika Wojno PERSONAL TRAINER Newcastle upon Tyne on Instagram: "How do you feel after a one day of calorie deficit? ✂️ Do you feel free, light and full of energy or heavy and energyless? Do you prefer eat less or burn more calories? I think our. Monika Wojno PERSONAL TRAINER Newcastle upon Tyne shared a post on Instagram: "How do you feel after a one day of calorie deficit? ✂️ Do you feel free, light and full of energy or heavy and energyless? Do you prefer eat less or burn more calories? I think our well-being may be improved but we wo...

If you start exercising what are your main goals?

Do you focus only on your body? Do you want to change only your body shape or lose some kilograms?

With time of trainings you'll see not only body changes. 🏋🏻‍♀️
You'll see changes of your mind and attitude as well. 💆‍♀️

During regulary exercises you improve your mental health, self confidence or better coping with stress ans daily issues.

Do you see any results of exercising on yourself?

Let's share below 👇

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All actions bring results 🎯
All decisions affects on your life 💆‍♀️

We can take a right or bad actions, but all of them will be next to you and you will bear the consequences.

If you want to sometching to achieve would be great to do a right decisions.
Do you want to read a book, but you don't have too much time? Read this book even 10mins every day.📚
Do you want to be stronger or fitter? Try to do any physical activities every day. 🦵💪

But, if you will move every thing on "tomorrow" then your results will come "tomorrow', so probably never.
If you don't change your habits, you won't change your life.

Right actions = right results.
Bad actions = bad results.
Thats your choice.

Work on your progress effectively.

And what actions do you take every day?

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I officially start Christmas time!! 🎄🎅
It's time to think about presents for your loved ones 🤎
Now you can give to your family or friends personal training sessions 💚
Send me message for more details and to get The Christmas Voucher for your present 🎁

Monika

Yeah..

What are you waiting for?
Be honest 😉

How many times you've promised yourself to finally start something, but then something was in the way?
How many times have yoi waited on better weather, better condition, better mood?

What are your mainly excuses? 🙂

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Improve yourself everyday. What does it mean?

Try to do something for yourself every day, whatever it is.

It can be any physical activity i.e. walk or stretching, you may improve your mental health i.e. breathing exercises or paying more attention to your emotions, improving relationships, reading books or even self-development i.e. learning new skills.

Is doesn't matter. But remember a practice makes the masters.
Time spent working on yourself is never wasted.

Even 10mins during a day is enough 🙂

Work on your small steps, work in your habits 🎯

Do you currently work on yourself?

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How many times have you promised yourself you will do something "from tomorrow"?

So TODAY IS YOUR TOMORROW 💜

What plans have you moved on next day? How many of them have been done?

Today is a great day to do someting what you've planned lomg time.

Just start and move on 🤜

Let's share what will you do today?

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The Child's pose.

What do you need to stretch your back? Not too much.
Just sit on your heels, lean forward and relax.

This exercise helps you stretch your back muscles, relieves tension in the lower back, spine muscles and muscles around your hips too 🧘‍♀️

Other benefit of adding this exercise to your stretching routine is an impact of your nervous system. The child's pose is reducing stress level and calming mind.
So take your position, relax and breath.

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Do you struggle with tight glutes or hips?
Do you feel tension in your back? Would you like to improve your range of motion?

Thats the glutes stretch. 🍑

This exercise will stretch your glutes and increase your movement in hips and help you maintain a good posture.

Add this exercise to your daily routine. You'll feel the difference with time ❤️

Do you need a more knowledge?
Comment, share and save on later 🎯

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#

Let's utilise our lower body 🍑
Do you know LUNGES?
Thats a good exercise to strengthen your body engaging back, hips, bottoms, and legs. Do you need work out of your body mobility and stabilisation?
Add lunges to your workout routine 🦵🦵 and with time you'll feel and see the difference 😀

Do you need more? You can do this exercise using just your body, so you don't need any equipment, but if you like you may add dumbbells.

Souds great? I think so 😉❤️👍

Let me know what do you think about this exercise 🙂

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Hello everyone ❤️

I think is already time to introduce myself as Personal Trainer 💪

I am based at Gosforth Leisure Centre 📍
If you have any questions or considerations don't hesitate to contact me. I'll try to help you.

Stay health and active 💪🏃‍♀️🫀🫁🦴

I am here to help you ❤️
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Hello everyone ❤️

How your day is going?

After work I am spending time outside.
Now I've got new work and workout routine, so my Monday training has been done 💪
But to be honest this weather doesn't help with any exercises.

Last days are very hot 🌞 what is actually great, but please remember, drink more water during this heat wave and stay safe wherever you are💧

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Hello 🥰

As we usually put more atention on our health and body condition we are often forgetting about our skin care during sunny days.

We know reasons why we apply sunny blockers on toddlers skin, so lets also remember them in our daily self care.

Let's remember about drinking more water during hot days.
Stay health and safe ❤️

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The core exercises aren't just planks.

V-sit is another great core exercise. During this action you utilise re**us abdominis, obliques and hip flexors.
Many variations are available and you may modify them according your exercise level.

Do you need more? Add this exercise to your core workout routine and improve your body balance, core strength and coordination every day ❤️
What more...
You can do core exercise any time, even during play with child-ren and have a lot of fun ❤️

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Hello everyone 😊

Hello new week ❤️ hello new month.

Last week Ive finished my 3 month goals what means that new challenges are coming 🎯
This week is my gym off time to give my body rest and prapare myself to fitness progress next week.
It doesn't mean that will be time of doing nothing. 😜
I have a couple personal challenges and I plan to do 1 core workout and 1 low impact cardio.

I hope this week will be very productive 💪🏻

Whats your fitness or lifestyle goals this week?

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Hi everyone 👋

Let’s speak today about the most popular core exercise.
PLANK.
This exercise engages a whole body including back, abdominal, shoulders, pelvic, bottoms and legs.
This exercise helps you strengthen your body and build body stability.

But do you really need strong and stable core muscles?
The strong core muscles provide you better posture, improve body balance, coordination and stability (preventing falls and muscle injuries), will help you also keep you in health and improve your daily activities.
So I think the response is easy :D

And what more important – plank has many variants and modifications, which you can do.

What mistakes are very common?
-tilting head up
-arching back
-lowering or raising hips

To perform the PLANK safe keep your neutral spine and neck position, squeeze your muscles and tighten abdominals, keep your position straight and strong.
Stay safe and get active 💪🏻🏃🏼‍♀️

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Hello on Monday! ❤️
Today is THIS Monday which you wanted to start from.
Today is THIS day which you have waited for.

Today is yesterday's tomorrow.
Today is your "from tomorrow", "from next Monday", "from next week" or "from next month".

Today is great day to start what you wanted to do.
Don't hesitate. If you start today, tomorrow you will do next step instead first.
Try every day, do small steps and go forward day by day.

Have you started something today? Whats yiur small steps every day?

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Hello ❤️

During a whole day sometimes is very difficult to find brief time just for myself. Work, house chores, childcare, and many more may make us tiredness. Thats why I try to celebrate and enjoy every moment.
This time gives me rest and power to do more and better.
This time is worthfull. This time is jus for ME.

Have you got time for yourself? How do you like to spend your time?

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Hi everyone 👋

Today I would like to introduce you 5 bad habits which may have a big impact on your healthy lifestyle including exercises.
1. Water 💧Not drinking enough water or other fluids can have a significant effect on your health, organs or muscles and joints.
2. Smoking.🚬 It will affect on the amount of oxygen in your body and in consequence will decrease your physical endurance, muscular strength or healing after injuries.
3. Sleeping 🥱 Not sleeping enough time will be affect on your ability to thinking, tiredness. In long-term it may lead to depression and worsen your body functions.
4. Eating 😋 Eating too much may affect on your energy level, it may make you more tired. And what is more important – you can overeat even with ‘healthy’ food.
5. Not exercising 🧘‍♀️A sedentary lifestyle or lack of physical activity will weaken our bones and joints. But also increase a risk of heart disease, obesity or cardiovascular disease. The body may decrease ability to control blood sugar levels and regulating blood pressure.

There are just 5 of many bad habits affected on healthy lifestyle and or your general health.
Are you struggling with any of them? Or maybe have you got other bad habits?

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