Why we gain weight after 40 and how to avoid that?

How to keep your body in a good shape when the metabolism and hormones fight vs you? You’re in your forties and your nutrition and physical activity levels didn’t change, but you keep on gaining weight, because – and sadly – the aging mechanism is already set in start mode. Let’s reveal what exactly happens when you age – and find ways to strike back!

Your metabolism slows down

Now even when your body is relaxed, it burns 50-60 calories less than it would daily. It might seem that these figures are not huge, but if you don’t adjust your workout and eating habits NOW, you might expect extra 3 kilos on your scale for Christmas.

What should you do?

You should review your nutrition plan and cut down on calories. If you want to lose weight, minimise fast carbs, start (at least roughly) counting your calories and try not to surpass the daily norm. One small step towards cutting your daily ratio by 60-100 calories, one giant leap for keeping your body in shape for years ahead.

You lose muscle

Once you reach 50, your muscle mass drops down fast – up to 15% yearly. But the strength and muscle loss already starts in your thirties. But age-related changes, lack of exercising , decrease of testosterone levels negatively influence your muscle mass, and in the matter of fact your body waste many calories to keep your muscles running. By losing muscle, you slow down your metabolism and improve your chances of gaining extra weight.

What should you do?

If you haven’t exercised before, it’s best time to hit the gym. Strength training exercises combined with high protein consumption will help you support or gain muscle mass.

Your endocrine system changes

For women who’ve reached 35, a surge of estrogen secretion gradually leads to a menopause and climax.
Although too much estrogen increases fat store, its withdrawal also has a negative impact on your weight. Once you’ve reached your menopause, the amount of abdominal fat, glucose and insulin levels also increase. For men, the testosterone levels also decrease after 30, which is perfectly revealed once they reach their 40ties and face depression, low libido and loss of muscle mass.

What should you do?

Have your thyroid, a butterfly-shaped gland, responsible for hormone secretion, diagnosed. Around 20% of women aged over 40 suffer from thyroid disorders. If you constantly feel sluggish and gain weight without a cause, ask your physician if you should get a hormonal imbalance testing. Hormonal therapy might help you avoid gaining weight. There are also natural ways of increasing your testosterone levels, such as strength exercising, high-protein sugar free diet and an absence of stress.

Once you’ve reached your forties, you can still keep your body in shape, especially if healthy nutrition and workouts become a (significant) part of your routine. Although the time acts against us, you can even look better than in your thirties! Wanna bet?

Stay fit after 50

Age is not a medical condition it’s your personal choice

Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain, and worse health after the age of 50.

But do you really think that being in your 50s means being old and sick?

Make your 50s a perfect time to prioritize your health, fitness and happiness.

Now that you’re older, working out isn’t just about looking better—it’s about feeling better and maintaining your mobility and health for decades to come.

4 facts, why your 50s is the best time to start your Transformation

1. After the age of 50, your muscle mass decreases by about 1–2% per year. And this loss can slow your metabolism, which may lead to weight gain.

Strength training, such as bodyweight exercises and weightlifting, can significantly improve muscle strength and increase muscle size and function. And also reducing body fat and boost your metabolism.

2. Research shows that those who attend weight loss programs with friends are significantly more likely to maintain their weight loss over time.

3. Research shows that working with a dietitian to lose weight can lead to significantly better results than going at it alone, and it may help you maintain the weight loss over time.

4. Working with a personal trainer benefits by learning the correct way to exercise to promote weight loss and avoiding injury.

We invite you to join our Fit After 50 Transformation that includes:

    1. A beginner, intermediate or advanced workouts
    2. Weekly Habit-based Nutrition Coaching (Plus right supplements)
    3. Exercise Video Library​
    4. Coaching Modules to Educate You in Fitness, Nutrition, and Positive Mindset
    5. Progress Tracking: Workouts, Nutrition, lifestyle Habits
    6. Progress Pictures for Visual Understanding of Your Results
    7. Private Community for Ongoing Support and Additional Coaching 
    8. In-app Communication with Your Coach
    9. Private Coaching Calls for Progress Review, Goal Setting and Answers to All Your Questions
    10. Mobile App to Take Your Program with You so You’ll Never Miss a Workout

You get all this and more with Body & Soul Transformation program.

It all starts with a commitment-free consultation.  Let’s get to know each other and find out if this is a good fit for both of us.
Contact us to sign up for a free consultation.

7 products for muscle growth

Why we need protein

You should know that protein, or to be precise, amino acids it contains, serve as a construction material for your muscle. But, apart from counting protein in your meals, you should also keep in mind its valuability and digestibility. Thus, products with the highest (level 1) of Protein Digestibility Corrected Amino Acid Score (PDCAAS) are easily assimilated  and serve as a source of pure protein.

So let’s review these star products together.

Best protein products


Milk stimulates protein synthesis in your muscle. Drinking milk after every training combined with strength workouts for 12 weeks increases muscle hypertrophy and lean muscle mass. It is also curious that whole milk provides you with 2.8 more treonin (an indispensable amino acid that plays an important role in building muscle protein) and 80% more fenilalanin (another amino acid that is part of your body protein) than skimmed milk.

 Cottage cheese

Cottage cheese is 70% made of casein, slower digestible protein complex. It means that the blood amino acid level increases slowly and stays heightened during 6-8 hours. That’s why it is recommended to consume it before making a long break between meals, e.g. before going to sleep. It helps to support anabolism before  you have your next meal. Apart from that, cottage cheese contains enough calcium which is needed for muscle contraction and plays an important role in amino acid and creatine flow.


According to research, 15g egg white protein contains 1 300 mg leucine, which enhances the maximal anabolic response of skeletal muscle, stimulating its synthesis independently from other amino acids, and slowers protein catabolism, and thus helps to build muscle. 100g of egg yolk also 3.44 mg zinc, that is indispensable for insulin-like growth factor that provokes muscle growth. Please note that some dietitians recommend to consume no more than 4 eggs a week because of high (200-300 mg) cholesterol levels, while others suggest that only 30% of earth’s population is hypersensitive to diet cholesterol, while for other 70%  it is allowed to consume one egg a day.


Beef contains high-quality protein that has all indispensable amino acids in the same proportion as human muscles. Beef protein, being as effective as whey protein, has a positive effect on fat-free body mass increase. Research proves that exercising combined with daily consumption of 240 g beef stimulates the synthesis of muscle protein for young and elder individuals.

Chicken Breast

It is scientifically proven that hydrolysat of chicken protein is as important for growing lean muscle mass as beef and whey protein. Bodybuilders – and me personally – love it since it contains only 1.9 g of fat per 100 g. If your cholesterol levels are at the norm, choose chicken breast over other parts of chicken (100 g chicken breast contains 53 mg cholesterol, while 100g chicken thighs are 82.9 mg cholesterol-rich).

Fish (trout, salmon, cod)

Apart from the above-mentioned species, around 20g of easily-digested protein is contained in tuna, chum and pink salmon and mackerel. Beyond that, fish is low on calories and contains unsaturated fatty acids that are great for your health. According to research, an 8-week long daily intake of 4g Omega-3 polyunsaturated fatty acids augments the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women and increases the protein muscle concentration and the volume of muscle cells.


Chickpea contains complex indispensable amino acids, such as leucine, isoleucine and valine, needed for muscle growth, as well as glycine, arginine and methionine, responsible for keratin synthesis. Scientists have found out that the nutritional value of 4 spoonful of hummus (mashed chickpea) provide 14g of plant fiber, 25 g of cellulose and whole load of vitamins and minerals. This legume will serve as a great replacement of meat for vegetarians and can become a tasty garnish.

Congrats for finishing reading this scientifically-proven article. So now you know what to grab to build your muscle.


7 exercising mistakes

You regularly sweat like a horse after a race, but your fat still won’t leave you alone?
Here’s what I assume you’re doing wrong.

Mistake 1. You don’t have a meal plan

Weight loss isn’t like flying on a magic carpet: if you consume fewer calories that you’re wasting, you lose weight. If continue to overeat, don’t expect the extra pounds to pack your bags and leave.

What should you do?

Since smart nutrition is 80% of the success of your goal to lose weight, it’s time to review your diet. The best way to do this is to start counting calories right now, analyze weight dynamics, and adjust your diet if necessary.

Mistake 2. You underestimate the calories of your meals.

You can sneak a “very small piece” of your partner’s Burger while no one is watching, or finish the last spoonful of your child’s soup. Summing up all these sinful pleasures, you can get unexpected fat deposits here and there.

What should you do?

Be honest with yourself when you write down your calories. Everything counts, even if nobody sees it..

Mistake 3. You’re eating too healthy.

You can also achieve a calorie deficit without complex equations by crossing refined sugar, fast food, and fatty meats off your list. But if you hit boiled chicken breast, rice and cucumbers too hard and add healthy but high-calorie nuts, avocado, red fish and sunflower oil, you can gain extra pounds without any confectionery or sweets.

What should you do?

Find out the calorie content of the foods you eat most often. Determine the optimal meal size to keep your calories in short supply so you don’t have to double-check them with additional counting and scaling.

Mistake 4. You cut your calories too much.

Seems simple, the less you eat, the faster you lose weight. But a strict diet can lead to destruction even for someone who is made of steel. Instead of patiently moving towards your dream, you are making your body starve and unable to perform basic tasks such as heartbeat, digestion, and metabolism.

Once you get off the toxic diet, the pounds you left behind will come back and bring a whole bunch of fat friends to your hips and waist. 

What should you do?

Admit to yourself that losing weight is a marathon, not a sprint. That’s why you need to invest your energy thoughtfully in every step of your way to get to the finish line. The healthy reduction of daily calorie intake is 10-15%.

Mistake 6. You don’t have enough level of physical activity.

You used to take a two-hour walk before going to bed, ride your bike all weekend, and lead an active lifestyle. But now you go to the gym, so you spend your free time on the couch. A lack of your daily activity can be crucial to your weight because it helps to waste calories that can’t be lost in the gym.

What should you do?

Training in the gym is only a part of the daily activity amount. Walk more, take the stairs while going to the office and have a Sunday morning run.

Mistake 7. You don’t check your hormone levels.

Hormones control all of the body processes. There are ones that influence your body weight. It may happen that you carefully follow all the weight loss rules, but still nothing changes, then your hormones may be taking place.

What you should do?

Before starting any diet and training program it is better to get your hormones tested and see if they satisfy the norm levels.

Stay healthy and smart.


How much water to drink?

Why you need to drink water

Your body is more than 50% water.
Water is the main material of our cells and plays essential role in efficient functioning of the cardiovascular system, kidneys and brain.

It is obvious that water disbalance leads to negative consequences for the body.

Mild dehydration can cause:
– headaches;
– mood swings;
– decreased performance and cognitive functions.

How to properly regulate water balance

The resesearch shows that consumption less than 1.8 liters of water per day leads to a violation of the water balance.

This increases the risk of metabolic disorder and chronic diseases.

It is better to calculate the amount of water consumption individually. You need to consider your weight, activity, climate.

The formula for calculating the required amount of water:
30 ml. water per 1 kg of weight.

On training days, add 2-3 more glasses of water (400-600ml). Same, if the weather is hot.

What and when to drink

Not only pure water counts, but also other drinks. Moreover, 30-40% of liquid comes from hard food.

But pure water is the best, as it does not contain sugar or extra calories.

The main thing is to adequately approach the issue. Drink when you feel thirsty, when you have high intense activity or when it’s hot. But do not force yourself to drink more than you want.

The risk of dehydration is only threatened in extreme conditions.

Feel your body.
It will always tell you what it needs.

New 2020 World Health Organization Guidelines

In November 2020, WHO updated its recommendation program on physical activity standards.

One of the reasons for the innovations was the consequences of the pandemic, which led to more stay at home, and therefore the predominance of a sedentary lifestyle.

WHO guidelines and recommendations provide details for different age groups and specific population groups on how much physical activity is needed for good health.

2020 WHO guidelines update previous WHO recommendations released in 2010.

New main WHO statements on physical activity

1.  Some physical activity is better than none.
2.  More physical activity is better for optimal health outcomes.
3.  We should reduce sedentary behaviours.
4. The importance of regularly undertaking both aerobic and muscle strengthening activities.

Benefits of physical activity

Performing physical activity every day has vital influence on health. No matter, what you do, just walking, gardening, dancing or cycling.  Some physical activity is better than staying motionless. By becoming more active throughout the day in relatively simple ways, people can easily achieve the recommended activity levels.

People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.

Regular physical activity can:

    • improve muscular and cardiorespiratory fitness;
    • improve bone and functional health;
    • reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression;
    • reduce the risk of falls as well as hip or vertebral fractures; and
    • help maintain a healthy body weight.


New WHO standarts of physical activity

1.  All adults should undertake 150-300 min of moderate-intensity, or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity, per week.

2. Among children and adolescents, an average of 60 min/day of moderate-to-vigorous intensity aerobic physical activity across the week provides health benefits.

3. Regular muscle-strengthening activity for all age groups.

4. Reducing sedentary behaviours is recommended across all age groups and abilities.

How to fix low back pain

What is low back pain?

More and more clients ask me, how to fix low back pain.
Unfortunately, back pain is becoming a very common problem due to the fact that we all spend a lot of time sitting. At the computer at work, in transport, at home, watching TV.

The lower back is the part of the spine that suffers from the most load. Moreover, it is quite often less strong compared to thoracic spine. Lower back is very susceptible to injuries.

Sometimes the pain is so severe that a person has to take an unnatural position, his movements are constrained. Every movement causes extreme discomfort.
Pain can last for a couple of minutes or several days. Then it can suddenly stop, but after a while it repeats.
Some preventive actions should be taken from the very beginning.

Why does the lower back hurt?

The following factors may be the cause:

    • long-term driving or working at the computer in a sitting position;
    • highly-intensed physical activity, emotional stress at work;
    • enhanced training in the gym (when performing exercises in a standing or sitting position without a proper warm up);
    • pregnancy and difficult delivery;
    • excess weight.

Exersises to reduce lower back pain

I highly recommend to perform these exersises each time you will discomfort in your lower back.

First one is a fit ball exersise.

Sit with your back on the fit ball and your feet on the floor. Hands behind your head.
Roll your back on the fit ball so that the lower back reaches the maximum stretch.
Perform this exercise slowly and smoothly.
Repeat 10-15 times.

Another exersise is a yoga pose called Happy Baby.

Step 1. Lie on your back. As you exhale, bend your knees and pull them up to your chest. The lower back is pressed to the floor. The neck is relaxed.

Step 2. As you inhale, put your hands on your legs (if you find it difficult, use a belt). Spread your knees slightly wider than your chest, then pull them towards your armpits.

Step 3. The ankles should be directly above the knees so that the shins are perpendicular to the floor. Pull your feet towards you. Gently push your feet into your arms (or belts) and pull your arms down to create light resistance.

The result that you have

Doing these exercises regularly will help you reduce lower back pain, also stretch and relaxe the lower back muscles.
Moreover, it’s better to do a special workout to strenghten your back.
I recommend you my effective training and stretching program, that aims:

    • posture correction,
    • muscule strenghten,
    • higher flexibility,
    • relaxation.

10 tips for getting your body in shape

A healthy diet for sport and exercising is not aimed at losing weight instantly, rather than making sure that your body gets all the needed nutrients and constantly scores a great shape. Indeed, a dedicated sport diet is only reserved for professional athletes, but its principles may come handy for those who train regularly and expect results. A spoiler: no starving required, only workouts and quality nutrition are what is asked of you. Here are some tips I’ve curated to help you along the way.

   1.Make your meal ration varied

If you exercise regularly (and I hope you do), it is important that your ration is balanced and diverse. Take your time to adjust to new eating habits to avoid the stress of dropping your favorite (and I bet not the healthiest) products. To start, make sure your meals contain one of the following six groups of natural produce:

  • Vegetables (including beans)
  • Fruits
  • Nuts, seeds and natural oils
  • Unprocessed meat, fish and seafood
  • Whole grains
  • Natural dairy products


  1. 2.Do not starve

Your body should not suffer from lack of nutrients either before, during or after exercising. Use a designated app to count your individual amount of calories needed by following the 25-50-25 rule , where 25% of daily calorie consumption should happen at breakfast and dinner and the rest (50%) at lunch. If you have a specific goal of gaining muscle or losing weight, do not forget to count fibers, fats and carbs as well to avoid fiascos such as eating a baby french fries portion instead of a whole bowl of fresh salad (don’t try this at home, especially during the quarantine).


  1. 3.Create a meal schedule

Draft out a nutrition planning based on your daily timetable. Add a second breakfast or an afternoon snack based on when you usually workout, but remember not force yourself if you are not feeling hungry. Do not exercise an empty stomach (if you are not into fainting, of course). Better grab a high-protein dish 2-3 hours prior to hitting the gym or have light (and I mean light!) snack 30-40 minutes prior to sweating. Keep in mind that during 20 minutes after you’re done, a so-called post-workout (anabolic) window opens up and it’s perfect timing to consume protein and carbs (not fat!)  to grow muscle.


  1. 4.Do not drop out on fats

Regardless of whether you follow a low-carb or a low-fat diet, you do not want to refuse fats completely. Better keep in mind that 30% of recommended fat consumption norm should be divided into 18% unsaturated fats (fish, avocado, nuts, sunflower, soybean, rapeseed and olive oils), 10% saturated fats and no more than 2% to trans fats. Surprisingly, but due to secretion of testosterone, fats play an important role in muscle growth, reduction of body fat and increase of strength and stamina levels.


  1. 5.Carb up your life

Do not neglect another very important nutrient, carbs. Hit on complex carbs (legumes, seedlings, tomatoes, zucchini, eggplant, whole grain cereals, bread, brown rice) before your training and treat yourself with some fat-free carbs after the workout, such as potatoes, pasta and fruits.


  1. 6.Drinking helps.

Our muscles are 75% made of water that comes out with blood, sweat and tears (while you exercise under my supervision). Although this was a joke, the important thing is that losing as low as 2% of moisture cuts the training effectiveness in four and drives to quick fatigue and loss of coordination. If you plan to ignore any of my advice, never ignore thirst! Fuel yourself up with 0.5 liter a few hours before sweating and try to drink water every 15 minutes during your training. After you’re finished, think of finding out how many grams you’ve lost and fill it in with the same volume of water.



  1. 7.Breakfast is King. Be (and like) breakfast.

It makes it easier to wake up if you anticipate tasty breakfast, since it gives you a necessary energy boost for the day ahead. Once again, remember to keep the portion individual and do not make yourself overeat. I suggest that a healthy breakfast consists of oatmeal or buckwheat porridge, omelet, wholegrain bread, vegetable salad, fruits, berries and farm dairy.


  1. 8.Plan out your menu

Whenever you sit down to (hopefully) plan out your exercising, take some time to plan your meals, too, to avoid hibernation in front of your fridge or cooking the same dish over and over again since you run out of inspiration. And, it can help you to save some budget, too – for a stylish fitness outfit, for example.


  1. 9.Cook it

I bet you are already all-envious about your fit colleagues bringing lunch boxes to work while you are still addicted to take-aways. Just note that a habit takes only 21 days to settle and preparing food at home  guarantees a needed calorific value and freshness of your meal.

  1. 10.Sneak snack

Snacking is not a crime, especially if it contains apples, bananas, vegetable juice, fermented milk, yogurt or cottage cheese, which are basically the healthy products outlined above. So, now take a snack once finished reading and see you in the gym!


How to gear up for summer (Trust me, it will come anyhow)


Building up the muscular system is the number one demand of my determined and hard-working clients.


With most of them, we start with complex measures (trainings, nutrition, lifestyle coaching) aimed at losing weight – otherwise all the effort invested into getting ripped in the gym will be hidden under the rug of extremely high body fat. With others, lucky ectomorphs (no, it is not a nickname for another Marvel universe antagonist, rather than an another name for someone who’s naturally thin), we get down to business. This is how we do it.


Step  1. Forget your diet


The sugar pill of gaining muscular volume is surpassing your usual calorie norm by 15-20%, meaning that the average amount of calories you consume daily should not be less than 2500. Your nutrition should include enough healthy fats and good carbs, as well as not less than 1,5 or 2,5 grams of protein pro kilogram of dry weight. Hope that’s not too much  calculation for an athlete, especially keeping in mind the fact that we do not posses an infrared vision (yet) to count the calories without using specialised charts, so don’t try rough rookie estimations and take the calorie count seriously.


Step 2. Spice up your life

Regardless of feeling hungry or not (the latter is typical for ectomorphs), you should consider optimising your metabolism by taking whey protein with keratine at least a few times a day. Caffein, arginine and beta-alanine – based supplements intensify the rush of blood to your muscles and facilitate its growth. Good news is that in time your metabolism adapts itself to the increased energy boost.





Step 3. On the minimal

Focus on 45-minute long workouts (excluding warm-up and hitch).

Bring down your gym routine to key basic multi-joint exercises and do not attempt more than 10-15 repeats in one go (ideally five -seven if you opt for big weights and my assistance). Otherwise you’re dead. Joking. You’re dead anyway. And, I never believed I’d say that, but hit the gym no more than three times a week, otherwise I’ll force your exhausted body home once you knock on the gym’s door.




Step 4. Exercise in a smart way.

Contrary to popular belief, the Oscar of building muscles goes to barbell squats, and the supporting roles are awarded to CrossFit and exercise machines.  And, if you were a diligent biology student, you should remember that your muscles need to suffer to permit growth. In other words, they must iMessage your brain once they can no longer handle the exercise stress and signal their need to increase volumes, so you always need to (literally) be a blade runner and train (and live) on the edge. And – my favorite part – the last attempt in one round should leave you breathless so that you are no longer physically able to do a repeat.




Step 5. Stock Energy

Grab a gainer (a mixture of fast carbs and amino acids) 15-20 minutes prior to hitting the gym. Do not forget to supply your body with some whey protein while you sweat it out and polish off with BCAA supplements straight after the workout. Last, but not the least: do not skip a full meal one or two hours after you’re done.


Step 6. Analyse this


Just like any pre-graduate neighbourhood school girl, you should keep a diary. Not of the hearts you broke and of the times your heart was broken, but of your workout. Write down your workout program, study your weight change and summarise consumed calories. Devote 10 to 15 minutes out of your precious weekend time to track progress and plan your exercises for the upcoming week. At first it may sound that I’m asking for too much, but if you realise how much time and effort you waste on sweating and on getting to the gym, it is a must to check if it brings any results at all.


Step 7. Set up realistic goals.


I know that you spend hours on Instagram stalking accounts showcasing your dream bodies, but trust me that these guys spent years getting where they are now. The harsh truth is that a year of intensive training and following my advice outlined above will bring you maximum 6-8 additional kilos of pure muscle. But, if we take in mind that the average muscle growth speed for a typical male with  standard genetics is 0.5 – 1 kg monthly, it is already a huge achievement. But don’t expect to show off a completely new body within one month of workouts – we are not in Kansas, baby. Exercise and eat thoughtfully and we’ll chat in a year.



Some of my clients train to lose weight, some to build muscles, some to show off (joking). But I often ask them to consider and concretise all of the following goals once subscribing to my coaching program so that we can then celebrate (with kid’s champagne) the results accomplished.


Goal One.

Instead of desperately wanting to lose weight, set your sails towards losing fat. Muscles are thicker than fat and thus fill in less volume of your body than the same amount of fat. So aim at replacing the percentage of fat in your body with muscles. How to find out about how much fat you have, apart from taking a look at the mirror? Go to a dietologist for hydrostatic weighing and bioelectrical impedance analysis, enquire at your local gym about caliper-based measurement of the skin thickness, buy a specialised scale that shows the percentage of fat or sit down the charts that reveal fat based on your waist and hip volume.

I can also  help with measurement and nutrition plan... 

Goal Two.

Become stronger. No, you are not training to become a new Skywalker, but consider including strength and muscle building into your workouts. No, you won’t become the next Schwarzenegger, since you need to reconsider your nutrition as well to do that, but a bit of elasticity and body tone wouldn’t hurt. Plus, you won’t be afraid to fight criminality in Gotham City or at least gain more independence in your daily tasks like carrying more grocery shopping bags home.





Goal Three.

I bet you’ve already read my article about sports helping to slow the aging process down, but what if I told you that sweating it all out makes you smarter? On a short run, the activity boost you get during exercising influences both your body and your brain, and on the long run it prevents dementia by stimulating the growth if brain cells, especially in the area which is responsible for our memory and education (that’s why you are probably reading this now), betters cerebral blood flow and even amplifies brain volume and meanders count.





Goal Four.

Switch your mode from plain exercising to learning new sports. Thai boxing, swimming, dancing, board sports… there is enough room for imagination. Tip: it is also acceptable to divide main goals into supporting ones: even if you are planning to beat Shaun White in halfpipe anytime soon, I suggest you simply start with attempting to slide down the slope and I’ll stay there and laugh. Joking. You’ll send me a video and I’ll laugh anyway – in a good way.




Goal Five.


Make your workout a habit. Don’t sweat for a best friend’s wedding, graduation anniversary, birthdays or funerals. Anyway, would a few hour long – even stunning – appearance  be worth all the blood and tears you’ve put in? Sweat for your own self, all the while enjoying every step in your way. Block a time slot in your busy schedule, choose a sports center close to your home don’t skip trainings. Otherwise I’ll be after you.