https://www.pavlamachovafitness.com/

pavla_machova_fitness, Manchester (2026)

03/04/2022

💥Sunday Accountability💥

It’s up to you!

Are you going to sit around and wait to get in the shape you want to be in?

Or are you going to take actions to help yourself get there.

Where are you going to start this week?

Choose 3 things you will truly focus on this week.

Here you have mine, but swipe left, fill up the columns and share them with me to keep accountable! I’ll check on you during the week to see how you’re getting on with those 😜

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02/04/2022

I was in agony!

I trained intensively after a long time.. competing times took away my passion for working out a bit so I only ever trained because I knew how beneficial it is for me rather than fully enjoying it.

That’s for another post however..

I want to talk about DOMS!

DOMS are bad you know? Like, it really hurts! I feel for every single client that just starts working out… I FEEL YOU 😅

Delayed Onset Muscle Soreness (DOMS) is totally normal when you get to exercise after a while.. what I want you to remember is that DOMS do not equal the QUALITY of your workout!

I get it, it’s nice ti feel that bit of pain and ache in your muscles after a workout, totally fine to enjoy that BUT remember that with time, you will get used to exercise as your fitness improves and you won’t feel much pain if any at all.

This does not mean your workout was not worth it!
In fact, be proud of yourself because it means you’ve been showing up consistently, giving your best, learning, putting the effort in, perfecting your form and just simply GETTING-IT-DONE!

Speaking of exercise, yesterday I asked about love-hate exercise. Now which one is the one you LOVE the most? Comment below and I’ll create a little workout for myself from you answers 😜

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01/04/2022

🥳 Happy Friday everyone!

I had a few new followers over the past couple of weeks so I thought it would be a good time to tell 10 facts about me 😜

1. I am 31 years old (how did this even happen!!)

2. I studied “Business in Agriculture and Equestrian Sport” when I lived back in Czech...

3. …and that’s where I got my driving licence for a tractor 😆 (not an April fools joke!)

4. I first travelled to London ON MY OWN when I was 15 (to visit my cousin)

5. …and then I moved to London when I was 19 indefinitely

6. I worked at Pret A Manger for 10 years in all positions possible, up to General Manager

7. I have two beautiiiiful dogs, dachshund Jackson and chorkie Ollie

8. I was suffering from eating disorders for 3 years

9. …and tried to “mask it” by Bikini Fitness Competitions (only 3 of those, but who’s counting 😂)

10. I met my partner on Tinder almost 6 years ago (yet still no ring! I know, shocking!) 😆

ok maybe 11 things…

11. I am Personal trainer, Online Coach and Certified Nutritionist at

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27/03/2022

Is myfitnesspal making you gain weight?

☝🏼 You have your calories set for "deficit" at 1600kcal/day

You had a lie in as it's Sunday, just went for a walk during the day, had breakfast quite late so you are not really hungry towards the evening BUT you still have 400kcal left after your dinner.

What now?!

Are you going to eat more because you have "calories left" or you are going to skip on your post-dinner meal?

LISTEN to your hunger/fullness cues.. If you've had enough, you don't have to eat up all of your calories just for the sake of it!

☝🏼 If that's the case, and you do eat even when you are not hungry, you are setting yourself up for trouble.

Firstly, when you are just not hungry after having a "lazy day", maybe your body doesn't need any more food.

Secondly, you are teaching yourself to eat regardless of what your body is telling you!

☝🏼 On your weight loss journey, you will want to make sure that anything you do is sustainable.

Relationship with food while dieting is crucial for your long term success.

If you go by number as opposed to your hunger and fullness cues, you will struggle once you get off MyFitnessPal because you simply won't know what hunger actually feels like.

Trust yourself now and it will pay off in a long run

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26/03/2022

Excited for this 🤩

26/03/2022

☀️Sunny Saturday!
Absolutely loving this weather! Beautiful walk in the Peaks this morning with other half and 🐶🐶, then breakfast in glossop, now chill and a bit of work 🥰

What’s your plans for today? Gym? Work? Spending time with family?
Comment below ⬇️

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23/03/2022

Have you ever felt like you need a “detox”?

Many people see this as a juice plan, expensive pills and excluding food groups..

Luckily, our bodies are gifted with kidneys which are pretty much the only thing you need for detox! You can certainly help yourself by drinking enough water, eating whole grains for their fibre content, and reducing alcohol intake.

The things you DON’T need are juice plans, pills, diets, etc..
Save yourself some money you’d otherwise waste on those above.

From another perspective, if a juice a day will make you feel better and healthier, there’s nothing wrong with that! It just shouldn't replace every meal.

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If your aim is to do “detox” in order to start your weight loss journey, drop me a message saying “DETOX" and let’s have a chat about how you can do it in a way that will not break the bank and will be much healthier for you.

22/03/2022

One thing I come across with new clients is this sentence:

“So I switched from white to brown to help me with weight loss…”

Here is the thing! “Brown” or “whole grain” is not going to directly help you to lose weight I am afraid..

Both of those have some space in your diet in my opinion - it also doesn’t mean that brown is always the better option!

What I want you to remember are three things:

1) if your goal is weight loss, it does not matter whether you eat white or brown - it’s the calories that matter the most

2) HOWEVER, that being said, whole grains may help you feel a bit fuller due to their fibre content = which can potentially lead you to consume fewer calories throughout the day

3) be open-minded about white vs. brown - do you really LOOVE white pasta?
Then have it! If you enjoy it more than brown pasta, it will lead to higher satisfaction = potentially consuming less calories throughout the day

There is no right or wrong answer - what is more doable for you in order to be in a calorie deficit throughout the week?

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14/03/2022

❗️How can you politely decline when someone is trying to
"feed you more" ❓

Thank you, it was delicious, and I may carry on in a little while

Thank you, I know you want the best for me. As you know, I am trying to improve my health by losing some weight and I need your help with this, please respect my decision

Thank you, it was great! Can I take the rest with me and have it later?

I don't love you any less when I didn't finish what you cooked. I just simply had enough

REMEMBER!
When someone forces you to eat/drink more, it's usually a reflection of their insecurities and/or troubles with food.

They may even be jealous that you can stop eating when you've had enough. Don't eat more just to please others or avoid conflicts, it will only make you feel worst

11/03/2022

Friday wrap up

Business:
It’s been a busy week! Setting up 5 new clients, programming, and delivering many 1:1 sessions.

Decided to book a few events to support my business, first one will be Perform X Live in London on Saturday, a flying day visit from Manchester.

The next one is the Level Up event in Manchester (veeery excited about this one) and lastly, IFS in Portugal where we are heading with a few fellow PTs.

Another big one in business this week is signing up to AFMentoring! Ready to learn from the best in the industry!

Personal:
Highlights of my week are in Gousto meals 😂
That’s my calm downtime, watching an episode on Netflix, surrounded by my two little pooches and partner.

Also went climbing on Wednesday with The Climbing Clan in Manchester Parthian Centre.

Very enjoyable, always love to challenge me - especially on those overhangs!

Me, Neil and the dogs are on the way to Nottingham to see family and friends for the weekend.

The focus for next week:
Clients check-ins, working on the programme for all my online clients, content planning and working my way through the AFM course!
On a personal note, hopefully, I will manage climbing again this week and a couple of full-body workouts

…and what are you doing this weekend? Let me know in the comments! ⬇️

That’s all from me today, have a great weekend!

10/03/2022

Is your motivation about to run out?

People come to me all the time wanting to lose body fat. Their weight is X, and wish to be on Y by a certain date.

Most of the time, requests I get are reasonable and with a bit of a push, people can get there.

However, it gets a bit more complicated.

It will work on paper and with calculations for the rate of fat loss, but life happens and motivation will dip. It is absolutely normal not to feel motivated all the time.

The difference between reaching your goals or not is what you're going to do when you don't feel molivated.

Are you going to find an excuse for why you shouldn't go to the gym and why you deserve that chocolate or takeaway?

Don't get me wrong, there is time and space for those for sure!
But it's important to recognise when you really need to take the foot off the gas and relax a bit, and when you are actualy using it as a way out when things get a bit tougher.

When the motivation dips, remember your WHY.

Your true WHY behind your actions.

Why do you want to lose body fat?

Why do you want to be fitter?

Why do you want to have a better relationship with food?

Why do you want to improve your health?

If your WHY is strong enough, in line with your values and your current situations, with a bit of support, you
make it work

Do you need some help with identifying your why/? DM me WHY" and let's have a chat
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08/03/2022

🍗🍳🧆3 tips on how to increase your protein intake

☝🏼INCREASE YOUR PORTIONS

It is as simple as it sounds!
Instead of 100g of chicken, can you have 150g?

Instead of 150g of greek yoghurt for breakfast, can you have 250g?

Instead of 2 eggs, can you have 3 or add some egg white liquid?

Very simple yet people often don't realise this. If you increase a portion size with every meal, you can easily get more protein in a day.

☝🏼CHANGE YOUR RECIPE

For example your protein shake.
Can you have it with skimmed milk instead of water?

Can you add a couple of scoops of greek yoghurt in there as well?

Are you used to having pasta or rice as a source of carbs?

Can you maybe switch it to beans and legumes for some extra protein boost?

If you are usually going for a cheese sandwich for lunch, can you have a tuna one or ham & cheese?

Have a look at the packaging, there are some decent ones with a good amount of protein - or alternatively, can you buy some cooked sliced chicken and make your own sandwich?

☝🏼GO FOR PROTEIN SWAPS

mainly believe this is a marketing trick and you need to keep an eye on the packing to make sure you don't pay an extra £2 for something that has only 3g of protein more compared to the "non-protein" version (cereal bars are my favourite scam!)

HOWEVER! There are some good things that can help you bring your protein a bit higher. Some examples are Protein Cheese (I like EatLean brand), some protein crisps, protein bars (good ones usually have 20g+ of protein), also adding egg white liquid to your meals can help, you can not only use it for usual omelettes but add it to your soups, porridge, pancakes, etc.. for higher protein content.
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pavla_machova_fitness

03/04/2022

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