Coach Dorota Soto (2026)

26/01/2023

10 things that make me, me:
*which one do you relate to? 👇🏻*

1️⃣ I moved from Poland to NYC in 2009. I can’t even count in how many apartments I have lived since then.

2️⃣ I used to be obsessed with Spiced Girls. I even took part in mini playback show with my girlfriends in elementary school, where I was performing as Emma. 😎💃

3️⃣ My first job was selling kebabas and French Fries in my hometown.

4️⃣I use word “awesome” pretty often 😉

5️⃣ Even though I have been living in English speaking country for past 13 years I still sound like I just moved here 😂

6️⃣ I loooove to read fiction. Buying new books (even though I have whole bunch I haven’t read yet!) is my addiction 🤦🏼‍♀️

7️⃣ I got my drivers license at 32 because who needs to drive in NYC? 🤷🏼‍♀️

8️⃣ I truly believe that tacos and margaritas are life and I can’t imagine to live without them 🌮

9️⃣ If coffee is truly bad for me, I don’t want to know. It’s a highlight of my day. 😉

🔟 I become a different person when I’m on a sunny beach. I hope one day we can live on the water!

Anything resonate with you?! 👇🏻

16/01/2023

REMINDER: You don’t have to be perfect to lose weight.

What’s something you will give yourself permission to not do perfectly in 2023? 👇🏻

I’ll drop mine in the comments, too!

13/01/2023

This took me a while this time around.
I needed to take some time for myself to enter this year with peace in mind and body.

Among all the “this is your year” messages, I’m gonna say something that might be hard to hear.

This might NOT be your year.

In fact, statistically speaking … it will be a totally average year.

Some good times. Some bad times. Maybe you’ll achieve some of your goals, but it likely won’t play out the way you’re visualizing it.

And who the ef cares?

My wish for you is that you focus more on your ability to figure sh*t out rather than put pressure on yourself to make all your goals come true.

I hope you realize that the less appealing (read: super sh*tty) moments are where you build the resourcefulness and skills needed to make “it” happen for yourself.

And finally, I hope you know the low points that do happen means nothing about you and your ability to achieve your goals. It’s just part of this crazy life that you’re going after.

The more we learn to expect the rollercoaster, the more we learn to have fun riding it.

Happy official 2023! ❤️❤️

10/10/2022

There is a direct correlation between how we experience success and how we feel confidence.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It pretty much breaks down to: the more confident you are, the more in control you feel and the better you perceive your life to be.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When we allow our health and fitness to slip, we feel out of control and our confidence starts to erode.
“I mean how hard is it to eat a salad? Why can’t I commit to thirty minutes of exercise three days a week? What’s wrong with me?”
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s a downward spiral.
Most of us are a jumble of confidence and insecurity. We know that we rock at our job but we struggle with our ability to eat well. We are confident that we are the best mom in a hundred-mile radius but we are afraid to go to spin class because we can’t figure out the bike and what if we can’t keep up?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The first step in becoming more confident is to accept that nothing is 100% and to embrace what is working. That positive affirmation can become the seed for a whole garden of confidence and security.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Confidence can be yours. You can boost what you already have and you can create confidence in the areas of your life that have none.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The sense of ease and satisfaction that comes from feeling confident will lift you up and give you both the peace and courage to love your success and to tackle your
weaknesses.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t be fooled. It’s not genetic and it’s not an “either you got it or you don’t” thing.
Confidence is a living, changing gift that you can grow.

05/08/2022

You might have heard that losing weight isn’t rocket science. It’s based on the principles: eat less and exercise more.

But it is fraught with its own unique set of challenges.

If you want to lose weight and feel better you’ve got to address your current lifestyle, your changing hormones, what you eat, how much you move. and most importantly HOW YOU THINK!

Which strategy will you try today?

18/07/2022

Have you ever been there?
I have!🙋🏼‍♀️

I used to be a seasonal dieter. Which means I would go on and off the diet depending if I had any event or vacation planned. Even though I knew they won’t be sustainable long-term, I still
choose to go the extreme route because I thought it would give me the more immediate results I craved.

Unfortunately, seasonal diets rarely work. They’re extremely difficult on the body and the psyche.

The good news that I learnt, from my own experience, that there is a better way to lose the weight – and keep it off – that doesn’t involve an ounce of starvation, deprivation or self-loathing.

𝗜𝘁'𝘀 𝗰𝗮𝗹𝗹𝗲𝗱 𝗦𝗺𝗮𝗹𝗹, 𝗚𝗿𝗮𝗱𝘂𝗮𝗹 𝗖𝗵𝗮𝗻𝗴𝗲𝘀!

Incorporating small, gradual changes into your lifestyle is the best way to lose weight healthily and keep it off permanently. True, these changes will not happen as quickly as the results you will get if you skip meals or only eat grapefruit for a month.
BUT if you’re getting sick of grapefruit and the ups and downs and stress of losing then gaining again, it’s time to look at where you can make these little changes.

In the long run, it’s actually easier to maintain these small gradual changes than to overhaul your diet and exercise regime once or twice a year.

Do you agree?

11/07/2022

The bathroom scale rarely marks the milestones along your path to a fitter and healthier body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our bodies are complex. They change in many ways that are often subtle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Long before you lose any weight, small signs of progress start to show up.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ask yourself:
- are you lifting heavier weight?
- are being ,more consistent?
- do my clothes fit better?
- am I eating less junk?
- do I have more energy?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you said yes to any of these, then it's time to high five yourself, celebrate and keep doing what you're doing!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What non- scale victory are you celebrating today?
Let me know in the comments?? 👇🏻

20/06/2022

What are your fitness goals?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Losing weight is great. And there is nothing wrong with wanting to have abs.
But these are what a call "side effects" of consistent workout routine and healthy eating.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In order to stay focus and see these changes you need to dig deeper.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
To permanently make the changes necessary for healthy living, you have to have a strong emotional reason for doing it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Willpower alone is not going to get you to your goal. Willpower is like a battery that eventually runs out.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
WhyPower on the other hand is like an endless source of electricity that is always available to recharge your drive.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your heartfelt reasons for wanting to change will be the driving force that propels you to long-term health and happiness.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you have a clear and powerful reason, you will be more willing to do whatever it takes to achieve your result.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your “why” is the reason behind the reason… behind the reason… behind the surface reason you want to make a change in your life.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So now.... What is your TRUE goal?
Let me know in the comments!

17/06/2022

The first five minutes are the hardest.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s the first five minutes of a long run that are the hardest.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s more difficult to get dressed for the gym than it actually is to work out once you’re there.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thinking about cleaning the house or doing laundry is more aggravating than actually doing it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is true with just about any difficult or uncomfortable task we need to do.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Often once those initial difficult moments are behind us, momentum builds; motivation increases and we may even find ourselves on a roll.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And if we don’t find ourselves on a roll but just complete five minutes of work each day, you’re still moving towards the end goal and you’ll still get there eventually.
Every little action in the right direction is still moving you in the right direction, while no action moves you nowhere.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to meet your goals, start with just 5-minutes of action.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Taking a small action doesn’t require us to change our mindset, our motivation, our sense of self, or how we feel about things.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Action comes before motivation.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once action is taken, motivation will follow.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This can be anything.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Brainstorm a few possible small actions that might move you in the direction of your goals of feeling and functioning better.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some examples are:
• Drink glass of water first thing in the morning
• Take a vitamin
• Go to bed 5 minutes earlier
• Pack your gym bag
• Take a 5-minute walk
• Breath for 5 min
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And remember resistance is normal. Push through it. Resistance doesn’t mean this won’t work. It just means you’ve started.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's your 5 minute action you chose for yourself today?

10/06/2022

No one will argue that to be your healthiest you absolutely have to eat well and exercise. But sometimes getting off the couch is painfully hard. Sometimes you need an attitude
adjustment to get yourself going.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
First step: Toss your stoppers!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your “stoppers” are the thoughts in your head that keep you from taking action. Things like an all-or-nothing attitude or overly high expectations fall into this category.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We are all guilty of making excuses to stay out of the gym but if you can identify what’s holding you back you are nearly guaranteed to move forward.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you think you’re too busy to exercise get realistic. EVERYONE can find five or ten minutes here and there to build a daily workout plan. You need at least 150 minutes a week but short
bursts of activity count and they’ll make you more productive too!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t let excuses and negative self-talk keep you from the healthy, happy life you want.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And second: Plan for it!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look at your weeks and your days. Could you lace up three days a week before work?
Are there certain days you could exercise on your lunch hour?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once you make working out a habit, you’ll begin saving all the time and energy it used to take to get yourself going and
you’ll be able to devote that time and energy to getting fit.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your brain is the most important tool you have to achieve the healthy, happy lifestyle you deserve.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Truly, the way you think about fitness and weight loss determines your success.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So start thinking creatively. Give yourself a fresh perspective on working out and you’ll find it so much easier to get up, get out, and get going.
You know you deserve to feel great about yourself again.

06/06/2022

I haven't post a recipe in a while.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So here you are egg broccoli and ham muffins!
So easy, delicious and nutritious!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here is what you need for 6 portions:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ½ broccoli
- 1 clove garlic, minced
- 5 eggs
- pinch of chili flakes, optional
- 4 slices ham, chopped
- ⅓ cup (30g) grated cheese
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⇾ Preheat the oven to 360°F (180°C).
⇾ Place the broccoli in a pot of boiling water and cook for approximately 3 minutes. Strain and cut into small pieces.
⇾ Beat the eggs in a medium size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
⇾ Grease a 6-mould muffin tray with oil or butter, and fill the moulds with evenly divided broccoli, ham, and grated cheese. ⇾ Pour the beaten eggs into the moulds and bake in the oven for 10-15 minutes, or until eggs have set.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Vegetarian option: Replace the ham with feta cheese, Goats cheese or your favourite vegetables.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is one of many recipes inside my new immunity support recipe pack.
Do you want more?
Giver me a "ME" in the comments!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is one of msny recipers I dshare insde my Immubntty Support recipe pack.

31/05/2022

Drop a HECK YES in the comments if you’re with me!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Weight loss is not about perfection.
It's about consistency.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So if you enjoy tacos and margaritas with friends once in a while, it won't make or break of progress!

Coach Dorota Soto

26/01/2023

16/01/2023

13/01/2023

10/10/2022

05/08/2022

18/07/2022

11/07/2022

20/06/2022

17/06/2022

10/06/2022

06/06/2022

31/05/2022

Address

Website

Alerts

Contact The Practice

Shortcuts

Share