Agnieszka Fitness

23/08/2020

23/06/2020

It's been long 8 months of studying but it was so worth it.
I am now fully qualified Pre and Postnatal Coach 🤰

There are many myths floating around surrounding exercising during and directly after pregnancy — many of which are not only false, but could ultimately impact the health of your pregnancy. They aren't proven and rely on rumors, false information, and old wives' tales.
I am glad I can provide science and evidence based approach towards training both pregnant and postnatal women and help them stay fit and healthy throughout their journey into motherhood.
Exercise is a vital part of a healthy pregnancy and for rehabilitation after labour. I am looking forward to educating and training pregnant ladies and mammas

13/05/2020

Quick breakfast smoothie bowl 🍓
Calories : unkown - last weeks I spent in practising intuitive eating that based on fullness and hunger. I love this approach. It gives you flexibility, safes plenty time and let you enjoy foods you love in moderation. Rather than spend time on counting calories, spend it on choosing whole quality, colorfull nutritious products 🤤
You only need:
▶one cup of strawberries 🍓
▶ 1/2 cup of greek yoghurt
▶ half banana
Blend all ingredients.
Toppings : anything you like, I have : half banana, tsp of dark chocolate chips, chia seeds and tbsp of cashew nuts and coconut chips.
You can add variety of fruits, muesli, low sugar granola and nuts/seeds.
Enjoy!

24/04/2020

Quick breakfast wrap 😋😋😋
Ingredients that you need:
➡️a bit of oil
➡️one wholewheat wrap
➡️egg whites - approx - 3/4 glass
➡️ veg and herbs (chopped)
➡️ mozzarella or light cheedar cheese - handful or as much as you need to cover half of the wrap
Follow the instructions in the video and let me know how it turned out!!!
It's super quick, easy and cheeeeesy! 🧀🧀🧀

12/04/2020

Celebrate this Easter with a heart filled with peace, joy, cheer and love! Happy Easter 🐇🐣❤

03/04/2020

Quick curb workout 🙆🏻 no equipment needed!
As you can see there are no excuses to be a couch potato😵😬
Each exercise except last one x 20 reps, last exercise x 10 reps
5 rounds in total
Break (between rounds) : 30s
It should take you approx 25min.

31/03/2020

Golden Milk is an ancient Ayurvedic drink made using turmeric and milk.
It aids sleep by soothing digestion, fights colds and flu, lifts low moods, reduces inflammination & joint pain, supports brain function and improves memory.

It takes 5 minutes to prepare this yummy drink.

You only need (2 servings) :
-unsweetened oat/rice milk - 2 glasses
-turmeric - one tsp
-black peppercorn - 5x
-cinnamonn - one stick
-star anise - 1x
-whole clove - 5x
-olive oil - one tsp
-sweetener of your choice - one tsp (agave syrup, honey, coconut sugar)

Add the oat milk to a small pot over medium heat.
Add the rest of the ingredients. Whisk to combine.
Heat for another 4-5 min, until steaming, but do not let it come to a boil. Serve warm (if you use honey now add it at the end).

Calories(one serving): 60

26/03/2020

Worth to know how to run properly so you won't experience any unpleasant pain ⛔
Im super happy to see so many people being active 💕

25/03/2020

🍍🥭Tropical waffles 🥭🍍
Yummy crispy breakfast option 😛
What you need :
-spelt flour - 50g
-oat milk - unsweetened - 125ml
-medium egg - 1x
-chia seeds - 1x tbsp
-whey protein - one portion - 30g
-olive oil - one tsp - 5ml
- one tsp matcha powder
Topping:
-skyr yoghurt - one tbsp
-tropical mix - 1/3 glass
-coconut flakes - one tbsp

Mix all the ingredients and pour into waffle maker.
Decorate with desired toppings.
Drizzle with honey.
Macros: 40g protein, 12g fat, 60g carbs(14g sugars, 11.5g fiber)
You can swap ingredients ratio to suit your macros.
Enjoy !!!
Share if you like the recipe :*

23/03/2020

🌟🌟🌟FIT TIRAMISU 🌟🌟🌟

Super quick and easy to bake!
Sponge base cake:
- medium sized eggs - 4x
- coconut sugar - 100-120g
- white or spelt flour - 120g
- one tsp of baking powder
- few drops of Prozis Yummy Drops in vanilla (optional: vanilla essense or vanilla sugar)
Cream:
-low fat mascarpone cheese - 1x
-ricotta cheese - 1x
- coconut sugar - 100g
Additional:
-two bananas
- freshly brewed strong coffee - 200ml
- cocoa powder - 2 tbsp

How to prepare:
1) Preheat the oven to 180 degrees.
2) Seperate egg whites from egg yolks. Leave egg yolks on the side.
3)Whisk egg whites
4)Add sugar. For optimum volume and smoothest texture, sugar should be added gradually.
5) Repeat he same step with egg yolks, flour, baking powder and vanilla essence/vanilla drops.
6) Butter and flour your pan(25cm) to prevent the batter from sticking. Cut a piece of parchment paper to stick to the bottom.
7) Bake for 20-25min in 180C.
8)In the meantime brew glass of strong coffee (200ml)
9)Once base is baked, start preparing the cream.
Use hand mixer to mix mascarpone, ricotta and sugar.
Prepared cream place in the fridge.
10) In the meantime make fork holes in the baked sponge (make sure sponge is fully cooled) Drizzle the coffee on top.
11)Slice the banana and place over the sponge.
12)Take out cream mixture from the fridge and spoon over the base.
13) Dust with 2 tablespoons of cocoa, using a sieve to achieve an even layer.
Fridge overnight and enjoy with coffee

21/03/2020

Immune boosting indian tomato soup!
Full of ginger, garlic and chilli.
Super easy and quick to make!
You only need:
->tinned timatoes - 2x cans
->coconut milk - 1x can
->vegetable stock - 1x
->water - 600ml
->onion - 1x medium
->fresh ginger - 4cm piece
->garlic - 3x cloves
->chilli - 2 x small
->bay leaf - 1x
->cumin - one tsp
->milled coriander - half tsp
->garam masala spice -one tsp
->olive oil - 2 tbsp

Heat the oil in a pot. Add chopped onion, chillies, grated garlic cloves and ginger.
Cook until onion become soft, about 5 minutes You can add one drop of water if needed.
After that add all the spices and cook for another 5 minutes (again if you don't have non stick pot add a drop of water)
Then add two cans of tinned tomatoes, coconut milk and water mixed with vegetable stock. Cook for another 20 min on medium heat.
You can sprinkle with h**p seeds or fresh coriander.
Let me know what you think!
Share the recipe for this warming healing soup to your friends ans family

19/03/2020

You only need two cans of tinned tomatoes 😀, favourite music and kick of motivation 💕
*designed for beginners & non beginners
PART 1:
➡Reverse lunge to side raise x 10 each leg
➡Jumping squat to shoulder press or SCALED VERSION - Squat to shoulder press to calf raise x 10
➡Arm overhead reach x 12
Complete 4 rounds. Take 20s break in between
PART 2:
➡Single legged RDL or SCALED VERSION: ➡Supported single leg RDL x 12 each leg
➡Plank walk out to kickback or SCALED VERSION : Use coffee table to decrease difficulty x 10
➡Single leg abduction x 15 each leg
Complete 4 rounds. Take 20s break in between.
CORE:
➡Figure 8 4 sets x 30
▶TOTAL TIME: approx 30-35min◀
Estimated calories burn: 250kcal 🔥

17/03/2020

Who is in? 😀🤸🏻‍♀

12/03/2020

Hello! So sorry for being so quiet, but my clients are my priority atm😊
Here we have 6weeks of consistency.
First photo was taken around December, second early Feb, so excluding breaks etc there is 6weeks difference between photos.
We ve started from basics such as: ✔ proper breathing ✔ pelvic alignment ✔scapular movement ✔basic lifts
3x trainings a week plus home plan that included : foam rolling, stretching and mobility exercises.
Can't wait to see what another 8 weeks will bring 🤩