Table Of ContentAleksandra Biernacka
Fitness for Body and Soul
9 - day Program
Translator Jennifer Burrough
Photograph Przemysław Zatorski
© Aleksandra Biernacka, 2020
© Jennifer Burrough, translation, 2020
© Przemysław 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!
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Contents
Fitness for Body and Soul
Introduction
Hello!
About the exercises — type and level of advancement
About motivation for every day
About meals
About me
Preparation for the first day of the program
The rules of good sleep
Day 1
Detox
Fitness for your Body:
Day 1 — click here
Fitness for your Soul
Day2
Strengthening
Fitness for your Body:
Day 2 — click here
Fitness for your Soul
Day 3
Balance
Fitness for your Body
Day 3 — click here
Fitness for your Soul
Day 4
Peace
Fitness for your Body
Day 4 — click here
Fitness for your Soul
Day 5
Happiness
Fitness for your Body
Day 5 — click here
Fitness for your Soul
Day 6
Powerful Day
Fitness for your Body
Day 6 — click here
Fitness for your Soul
Day 7
Dreams come true
Fitness for your Body
Day 7 — click here
Fitness for your Soul
Day 8
Day of Respect
Fitness for your Body:
Day 8 — click here
Fitness for your Soul
Day 9
Gratitude
Fitness for your Body
Day 9 — click here
Fitness for your Soul
Conclusions after the program
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, let’s 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 :-)
