PatriciaGalazka

PatriciaGalazka Personal Trainer and Group Coach who helps busy women achieve their dream bodies through effective p

😎POINT. MADE.😎Nobody goes from zero to one hundred. Nobody. It's never happened. It never will happen. Every single succ...
02/17/2022

😎POINT. MADE.😎

Nobody goes from zero to one hundred. Nobody. It's never happened. It never will happen. Every single successful person that you know - whether it be the president of the United States or your next door neighbour... they have all busted their butts to get to where they are right now. They are driven by failure. They are hungry for the next knock back. They are relentless in their approach. You need to LEARN to LOVE IT!

"Success is a product of daily habits -- not once-in-a-lifetime transformations" - James ClearIf you think that you have...
02/17/2022

"Success is a product of daily habits -- not once-in-a-lifetime transformations" - James Clear

If you think that you have to go through drastic measures such as starting a 6 day workout routine and cut out all of your most favorite foods - you have got it wrong!❌

In order for you to transform your life - you only need to improve in small, gradual ways like drinking an extra glass of water a day💧, or waking up 5 minutes earlier in the morning☀️

These changes are so small that we often don't place any priority on them on a day to day basis - but it is in these areas were true transformation occurs.

Just like compound interest on money 💲- habits build over time which can either help you reach your goals or bring you further from them.

It is ultimately your choice whether you practice the right habits for you and your goals❤.

KNOW YOUR OWN LIMITS!🤔You are probably not training to be the next olympic gold medal champion 🏅🏅🏅So don't feel like you...
02/10/2022

KNOW YOUR OWN LIMITS!🤔

You are probably not training to be the next olympic gold medal champion 🏅🏅🏅

So don't feel like you have to constantly push to the extreme.

Do your best, push yourself but don't push so you quit.

Consistently walking, running, weights or your choice of exercise is better than burning out and doing nothing.

Exercise isn't puinishment, ultimately you should feel good doing it!

🤔STUCK ON HEALTHY SNACK IDEAS? TRY EDAMAME BEANS🤤Immature soybeans that are still in their pod.They’re high in protein, ...
02/09/2022

🤔STUCK ON HEALTHY SNACK IDEAS? TRY EDAMAME BEANS🤤

Immature soybeans that are still in their pod.

They’re high in protein, vitamins, and minerals, and make for a quick and easy snack.

One cup of edamame provides some of just about every nutrient that you need, including 17 grams of protein, 52% of your daily need for vitamin K, and over 100% of your daily need for folate.

Edamame is typically served as a steamed dish with a little bit of sea salt added.

Many stores offer pre-cooked and frozen varieties that need to be heated in the microwave. All you have to do is place the heated edamame in a portable container so that you can enjoy it on the go!

To get the change, we need to make the change.🔀You don't just lose weight overnight, you don't just get educated in a co...
02/09/2022

To get the change, we need to make the change.🔀

You don't just lose weight overnight, you don't just get educated in a couple of days, you don't just become a millionaire in a week.

You want the outcome? It's time to stop being so soft, cut the chat and stand up for yourself!💯

ACT!

Blunt but fair✌️

🍝🤝PASTA & FAT LOSS GO HAND-IN- HAND🤝🍝If the current diet you're on restricts any type of food - I hate to break it to yo...
02/04/2022

🍝🤝PASTA & FAT LOSS GO HAND-IN- HAND🤝🍝

If the current diet you're on restricts any type of food - I hate to break it to you, but you're on the wrong diet🤷‍♀️

Food restriction usually ends in binging and if repeated long enough, it turns into a vicious cycle that is hard to pull yourself out of.

This way of eating develops a negative relationship with food - which of course is not what you want.

So the best diet for you, is the one you can stay on.

Eating your favorite foods at every meal is the best way to keep you on track.

Although, you won't be eating takeout at every meal - there are simple recipes that you can look up and make at home that can replicate those meals - I like to call them "fakeaways."

Dishes such as pasta (my favorite!) can be cooked in such a way that is much more nutritious, and dare I say it, delicious, than the takeaways.

So if you're wondering how you can still be eating pizza and pasta all the while reaching all your fitness goals?

Stick around cuz I'll be dropping some of my favourite "takeaway" recipes🤤

DISCLAIMER: Any nutrition information you see on this page is for informational purposes only. Please consult a Registered Dietician if you have special dietary needs.

🦝COMPARISON IS THE THIEF OF JOY🦝You are unique and that's what makes you special.You are exactly where you need to be an...
02/04/2022

🦝COMPARISON IS THE THIEF OF JOY🦝

You are unique and that's what makes you special.

You are exactly where you need to be and know that you are doing just fine.

Please don't give up on what you're doing just because someone else is doing it too...

They don't matter - but you do ❤️

Social media is a highlight reel of people's best moments - don't fall into the trap of thinking that the few seconds you see is their whole life.

The sun and the moon both shine, but when it is their time.

Again - you are doing just fine ✌️❤️

Don't stop be-leafing in yourself! 😊
10/26/2021

Don't stop be-leafing in yourself! 😊

Imagine walking into a dark room. What is the first thing you do almost instantly and without thinking?Yup that's right ...
10/21/2021

Imagine walking into a dark room. What is the first thing you do almost instantly and without thinking?

Yup that's right - you turn on the light!

What you did there was solve your problem of not being able to see by turning on a light.

Sometimes the problem is that you are experiencing pain and you want to relieve it.

Sometimes the problem is that you notice something good and you want to obtain it.

Either way, the purpose of every habit is to solve the problems you face.

Performing a habit such as turning on the light in a room over and over makes the process automatic once we become adults. Most of us don't notice when its actually happening.

This is okay when our habits are helping us become better versions of ourselves, but when they are pushing us from those versions, we have to address how we are solving our problems and explore other ways to do it that won't be a detriment to you!

What are some habits that you have now that are detering you from becoming the person you want to be?

It is your commitment to the process that will determine your progress.
10/19/2021

It is your commitment to the process that will determine your progress.

🤔Are you obsessing over calories in food? picking apart every little thing on your body? wishing you were as small as yo...
10/19/2021

🤔Are you obsessing over calories in food? picking apart every little thing on your body? wishing you were as small as you were back in highschool?, or thinking that reaching a certain weight will make you happy? 🤔

If you answered yes to any of these questions then you seriously need to restructure how you approach your fitness journey.

Getting healthy should mean more to you than just changing the look of your body. It should mean looking after your mental health as well.

For years, the fitness industry has primairly focused on the look of fitness - preying on our greatest insecurities to sell us gadgets and programs, without ever considering what the cost of the message is to our mental health.

Your mental health shouldn't be suffering at the cost of your physical health. It takes time to find a happy medium, but you WILL find it!

Knowing and accepting that everyone's body is different and will look different healthy is the first step. You have to break free from what society has been shoving down our throats since birth because that is where our issues are coming from.

Your focus shouldn't be on changing your appearance but rather on changing how you think about yourself - that is the KEY to living your BEST LIFE!

10/08/2021

👇CHECK OUT THIS UPPER BODY WORKOUT!👇

Did this one yesturday and got to play with my toy! So much fun and a fantastic way to spice things up in your workout routines if you are getting bored.

Give it a try!

Plan:
- 3 to 4 rounds circuit style
- 1 minute break in between circuits
- little to no rest between exercises

Routine:
1. Inverted Rows - 10 reps
2. Push-ups - till failure
3. Swiss Ball Chest Press - 15 reps
4. Single Arm Row Right - 12 reps
5. Single Arm Row Left - 12 reps
6. Rear Delt Flies - 12 reps

Let me know below how you liked it!

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