Magda Morgese Borys Nutrition Health Coach (2026)

21/07/2022

Summer is here. This is the time of the year when we slow down, enjoy outdoors, spend more time with family and friends.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is also the perfect time to indulge in little pleasures. And through that reconnecting with ourselves and others.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am a beach girl at heart. As I am writing this, I am chilling by the sea, listening to the waves, reading, relaxing. So yes - happiness and joy are relatively easy to come by. Going on a paddle board at sea put a smile on my face this morning - a little challenging, something I haven’t done in a while, playful, and a pure joy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am realising that THE HAPPINESS is not something like a goal that can be achieved one day. It is not about what we have, what we do, who we are with. It is rather a consistent, every day pursuit of little pleasures that over time amount to the state of happiness.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Summer helps me reignite this pursuit.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know that as long I do one thing a day that is for me a pure joy, I will be all right.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are your little pleasures? Have you already done something for yourself today that put a smile on your face? That something that puts a sparkle in your eye?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If not, take a moment and pick something that you enjoy and give yourself permission to just do it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leave 💜 in comnents if this somehow resonates with you

18/04/2022

Has anybody else slightly over-indulged during Easter?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you can relate, here is my game plan for the next few days to recover, detox and nourish my body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I will go back to my protein green smoothies for breakfast. With clean protein (my favourite is the collagen powder), healthy fats (nut butters or avocado) and a good serving of fiber in greens (spinach), it is really the perfect start of the day. Having this low sugar and sugar balancing meal first thing in the morning sets you up for success for the rest of the day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For lunch, I would have a big bowl of mixed greens (argula, spinach, kale, etc.) with some protein on the side (in my case most likely some grilled salmon) with a nice vinaigrette of lemon juice and extra virgin lemon oil topped with some fresh and dried herbs and sprinkled with some sunflower and pumpkin seeds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then for dinner a vegetable based nourishing soup like the cleansing spinach and leek soup from .
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am also planning to go back to my usual morning routine with some gentle yoga and stretching. And also add a couple of short but intense HIIT sessions this week to get my body moving and sweating (to detoxify some more).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And there you have it. Leave a 👍 if you find this helpful and share your go to strategies.

13/02/2022

Good sleep is fundamental to our health and well-being. This would be one of the first things I would ask a new client that is about to embark on improving health, losing weight, getting more energy journey.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are not getting sufficient sleep, meaning sufficient quantity (7-9 hours) and quality (deep sleep, REM sleep), you will find it very hard to achieve any of health goals you may have.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When it comes to losing weight, for example, insufficient sleep actually undermines your efforts. It makes you more insulin sensitive, making it harder to manage sugar after each meal, which over time results in accumulation of fat, in particular belly fat. It also makes you hungrier and craving simple carbohydrates and sugar to compensate for the low energy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So if you are trying to lose weight and your sleep is less than ideal, this is where you should start your health journey.

Have a look at my top tips.

29/01/2022

Next Kickstart session is about to start. We have had some great successes and our clients all reporting feeling healthier and lighter at the end of the 6-week programme.

Some say it has been a life changing experience for them. Couldn’t be more happy about all the great testimonials.

What makes it so successful? I believe it is the unique combination of individualised approach and small group setting that allows the participants to reap the maximum benefits. What you get is 6 weeks of personalised nutrition, mind and fitness coaching, and lots of tips on improving your overall health.

Each edition is different as it is the group of international women that make it special and unique. By doing it online, we have participants from across the world, which adds additional value.

Interested to hear more? Contact me for more info.

12/12/2021

Lazy weekend….sometimes that’s exactly what wellness means. It doesn’t need to be complicated.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Still managed to add some walks and fresh air.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Feeling good - ready for the week.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
How was your weekend like? Lazy or busy?

⠀⠀⠀⠀⠀⠀⠀⠀⠀
📷

21/11/2021

You have the power!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are unhappy about your life or how things are going, you have the power to change it. Nobody else can. Only you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What is it that you need to do - want to do to honour yourself?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step by step, minute by minute, you take charge of your reality and make it better.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make your life what you want it to be.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀

13/11/2021

How are you supporting yourself this weekend?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What is it that you need?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sleep, nurturing home cooked meal, exercise, a walk in nature, or maybe a phone call with a friend?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a moment to check with yourself.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a couple of deep breaths - you got this!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy and nurturing weekend everyone 😘
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📷

25/10/2021

Are you happy?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deep down, what do you feel?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you satisfied with your life, happy with who you have become, at peace in your existence?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For many years I have chased happiness through accomplishments. If I only get to this next milestone that I have set up for myself..,,then I will be happy. And then I have found myself ‘happy’ for a moment when i achieved what I wanted and then back to that familiar feeling of chasing happiness around the next corner of a new goal.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sounds familiar?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What I have learned over time is that happiness comes
through noticing life. Small things in life, for that matter. If you consciously savour moments with the loved ones, take time to notice the beauty of nature, and above all, take a moment each day to feel grateful, you will realise that you are more happy and at ease.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This may sound strange but happiness takes practice.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is not like you wake up one day stroke by a lighting and BOOM, you are a happy person.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead, it is a steady, regular practise of happiness and gratitude in your daily life that over time actually does make you a happy person.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you don’t know where/how to begin, start with 5 mins every day of feeling and expressing gratitude.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are you grateful for today?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀

16/10/2021

‘Be nice to others and compassionate to yourself.’
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When is the last time you did something really nice for yourself?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you hesitate or no longer can remember, you are not alone.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Women in particular often feel that it is egoistic if they focus too much attention on themselves rather than ensuring the wellbeing of people around them.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If this is you, take a deep breath and think about some small things you could do that give you pleasure and make you feel well. Maybe it is some alone time walking in nature or a bath or reading a good book.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is not egoistic - quite the opposite.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
By taking time for yourself, recharging your batteries you show up as the best version of yourself and give more to the people around you. You would be more present and more fully engaged.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You cannot give to others, truly take care of them if you are running low on batteries.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Think of it as the oxygen mask on the airplane. You need to put one on yourself first before you put it on people that need your assistance.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is such a simple yet powerful reminder of caring to yourself first before caring for others.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your family, friends, people around you deserve the best version of you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have just taken a few days for myself to do a yoga retreat. It was a magical time and I feel recharged, refreshed, rebalanced, full of positive energy. Thank you for these few carefree days in a beautiful Mallorca.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Taking a week off may not be an option for you right now. But can you give yourself some time this weekend? What is it that would make you feel well take care of and give you some pampering?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Any ideas that you could share? I will go first in comments.

03/10/2021

So simple and so powerful.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I deeply believe that happy people are more healthy. Do you agree? Leave 💚 in comments if you feel the same.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But how do you become happy if you are not?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I used to think that happiness is something you achieve over time.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
With the emphasis on achieve…..
⠀⠀⠀⠀⠀⠀⠀⠀⠀
…..when I reach this goal, when I get this job or thing, when I find the right partner, etc. - sounds familiar?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But what I have realised over time is that happiness is a state of mind no matter what your circumstances are.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Put it differently, if you are unhappy deep down, no amount of things, people around you, or great things happening to you are fundamentally going to make you happy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sure, you can get a short term fix from that big promotion or a nice trip but it is not going to last unless you make a conscious choice to be happy every day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
How can you feel happy every day?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A good place to start is a gratitude practice that you do every day - in your mind or writing down in your journal.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are the 3 things you feel grateful for today?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Small or big.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try to really feel that gratitude.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Taking a moment to notice small things that make you smile throughout the day or letting yourself be in awe over the beauty of nature 🦋 ☀️ 🌸 - are all small steps to feeling more happiness every day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What does daily happiness mean for you? Do you have some regular practices to cultivate it?

26/09/2021

Now that the summer is officially over, do you feel like you may need a bit of a reset?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That vacation seems like a long time ago and maybe you are already feeling overworked and tired.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
After the usual excesses that come with the vacation - eating more out, eating larger portions, indulging in pasta or dessert and drinking more 🍷 🍸- you may have not quite managed to come back to your more normal way of eating.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And maybe there is some excess weight that you would also like to lose.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If this sounds like you, I have one of my favourite food hacks to share.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Go for liquid breakfast! Include plenty of greens, healthy fats, protein powder, go easy on fruit and you have a perfect way to start your morning.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You will provide your body with protein that it can easily assimilate, 1-2 servings of vegetables and healthy fat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You will notice a steady energy and reduced cravings.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you get hungry short of 3 hours, double check your macros - increase protein, healthy fat, and fiber (either in the form of vegetables or by adding chia/flax seeds to your smoothie.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you feel like you may need some help in the process of losing some extra weight and getting healthy, I can highly recommend joining our next virtual Kickstart in the second half of October. It is a 6 week programme in a small group setting where you get customised advice targeted to your specific needs. Myself and my friend Liesel - a certified life and fitness coach - will guide you along the way. One of the key elements of our programme is also a strong group support and this is the one thing all previous clients appreciated. It makes the journey more effective but also enjoyable and fun!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Interested?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
DM me for more details.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📷

19/09/2021

Happy Sunday! How are you going to take care of yourself today?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wellness does not need to be complicated. What does your body and soul need right at this moment?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Is it time alone or time with people you care about? Is it having a green salad or do you actually need to let go and treat yourself to that dessert you really crave? Run or walk in the forest? Or maybe just a relaxing day with a book, some gentle yoga and then a bath?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your answer may be different each day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make sure you have some balance of active and quiet, yin and yang……
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whatever you decide to do, make a conscious note that you are going to take care of yourself today.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Can you then try to do it again tomorrow?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What I try to do myself every morning is to take 5 mins to take a few deep breaths and think of something that will bring me joy today. It does not have to be anything big - what I often crave is a walk out in nature.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today is no different - and I am going to take full advantage of Brussels without cars - an annual thing that I always look forward to.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What will be your little pleasure today?

Magda Morgese Borys Nutrition Health Coach

21/07/2022

18/04/2022

13/02/2022

29/01/2022

12/12/2021

21/11/2021

13/11/2021

25/10/2021

16/10/2021

03/10/2021

26/09/2021

19/09/2021

Address

Website

Alerts

Contact The Practice

Shortcuts

Share