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Body Positive Studio

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Body Positive Studio

Anna Szemes - Personal Trainer, Functional Fitness Coach, Pre-and Postnatal trainer Growing up I was never really into sports.

I was not particularly talented in any sport and I was never involved in any teams. Until my late teens I never paid attention to exercise. Then in my late teens and early 20s exercise was meant to change my body, get smaller, more “toned”. It wasn’t until my mid-20s when I found exercise to be a source of enjoyment, a way to make myself stronger, and to build my endurance. Now I cannot imagine my

life without movement, let it be weightlifting, yoga, running or walking. I started my professional career in an office like so many others but quickly realized that I want to help people experience the joy of movement and assist them to create sustainable healthy habits that improve their quality of life. My focus as a Personal Trainer is to help you set specific, measurable and attainable fitness goals and give you the tools that will lead you to success!

19/01/2025

First things first, toning means that your bodyfat% is low enough to show muscle definition. The harsh truth is you can give 100% in the gym, if you don't prioritise your nutrition, you most probably won't get "toned". Now, you can go on a juice fast, intermittent fasting, carnivore etc. unless you stay in a calorie deficit for long enough, you won't see results. There are 18 weeks until the summer. Can you go without a meal out, a slice of cake, a glass of wine, a celebratory beer for 18 weeks straight? Probably not. Instead, why don't you try to create a calorie deficit of 275 kcal/day that will allow you to OCCASIONALLY go "off-plan" but still maintain a 0.25kg weightloss weekly. In 18 weeks you'll be 5kgs lighter. 275 calories less as opposed to fasting for half a day, only drinking celery juice or only eating butter and steak.. You can cut 275 calories daily by replacing: lattes for espresso, eggwhites instead of whole eggs, chicken breast instead of chicken thighs.. Weight loss doesn't have to suck but you'll need patience and consistency!

27/08/2024

Salads are BoRiNg..🙄😓🥗 But they shouldn't be! If your goal is weight loss, salads are a great way to fill you up from much less calories than, for example a sandwich. However, you have to be smart in choosing the right ingredients, else you'll end up with a grass-tasting plain-a** salad that won't be satisfying and you'll end up getting the sandwich/burger/pizza a few hours later🙈
What I keep in mind when making a salad:
1. The base🥬: choose a salad mix that's easy and convenient and you can tolerate the taste. Just because eisberg lettuce is the cheapest option, if you're not gonna bother with washing/chopping everyday, choose a bagged salad that has 1-2 servings in it to avoid waste.
2. Protein🍗: here I recommend lean protein options such as chicken, lean beef, tuna, salmon, tofu, eggs and eggwhites, lean deli meat.
3. Add-ons🥑: here you can get creative keeping in mind your calorie allowance. I always add cucumbers, tomatoes, olives, sometimes pickles or avocado. Experiment with cooked veggies such as roasted zucchini or beans and chickpeas for extra carbs and protein - especially if you're vegetarian or vegan. You can also add nuts and cheese but be mindful that these contain more calories.
4. The SAUCE - the most important element of a good salad in my humble opinion. Here's where you can really go overboard with your calories. Most storebought salad dressings have anything between 300-500 cals/100g so it's important to way out all the sauces. Now, I tipically use condiments that I have in my fridge (mustard, light mayo and hot sauce). But you can use yoghurt base sauces or vinaigrettes but again a little comes a long way! Sometimes if I have leftover pesto I chuck that into my salads.
Lastly, if you tried all these tricks and you still have an aversion to salads, you have other options to take in more fiber and feel full! Eat a big bowl of roasted veggies with some lean protein. Pair your sandwich with a piece of fruit for lunch. Have high-fiber pasta/rice alternatives. But I do suggest to give these tips a try and enjoy the rabbit food🐰🥕

05/08/2024

Beach picnic 🧺 🌊⛱️ About a week ago we did a full "beach day" and went to the supermarket to pick up food for the day. I gave myself full freedom on what to eat - didn't look at the calories, didn't look at the nutrition labels. We picked up: bagels, breadsticks, cheese and ham, alli oli dip, guacamole, chips and popcorn. 🥯🧀🥓🍿We also had an ice cream and a few beers during the day. 🍦🍹Later, out of curiosity I plugged everything into myfitnesspal and I was shocked that it came out to be around ~3000 calories/person. Now, this weekend I decided to be a bit more mindful: instead of the bagels I chose a multigrain baguette, which we shared, ditched the breadsticks, switched the almost 1500kcal alli oli sauce to hummus, took a smaller tub of guacamole. Skipped the cheese and got smaller bags of popcorn and chips. We also had a few drinks and the total calories for the day came to be around ~1500kcal, meaning I was still eating according to my maintenance calories. With this I just want to show that you can still enjoy a picnic with your friends and family on a weight loss journey, but practicing moderation and knowing how to read nutritional information is key to success!

25/06/2024

Working out while on vacation?!👀💪🏋️‍♀️ I personally don't work out during my holidays, because I tend to take multiple shorter city-breaks than one 2-3 week-long summer vacation. 1-2 weeks of inconsistent training will not affect my progress, so I don't worry about it too much! Now, if you're on a long cruise or a beach vacation where 80% of the time you're laying down or being sedentary, getting in some formal exercise could help you stick to your routine and minimize potential weight gain during vacation.
What can be considered formal exercise apart from the gym?
1. Sunrise walks - walk down to the beach first thing in the morning to catch the sunrise
2. If there's a nice park around you, go for a small walk/jog for about 30mins
3. Bodyweight workouts that you can do anywhere such as squats lunges push ups or yoga/pilates
4. Dancing - if you like to go out at night don't just sit at the bar, go to a club and dance off those extra calories! Sidenote, go easy on the alcoholic drinks if you're trying to watch your weight!
5. Sporty activities - depending on your holiday destination, you can try to incorporate outdoor activities such as getting a surf lesson, going on a bike ride, a hike etc.
+1 If your hotel has a gym, make use of it in the mornings a couple of times during your stay!

24/06/2024

As a child, I was wildly unathletic! I hated P.E. classes, I was never picked first in games, could never do a handstand or climb. Many times, when I meet my clients for the first time, they would say things like "they're anti-sport" or that the only exericise they do is run after the bus.
What I discovered was that strength training gives you athleticism over time, you'll dare to do more things, you'll be open to try other sports. And even if all you do for the rest of your life is pick up heavy things from the ground, it will benefit you and increase your longevity. You simply can't go wrong with strength training!

17/06/2024

Being "in shape" all year round? Some people can maintain a lean physique easier than others. Some people are a bit more fortunate with the genetic lottery than others. For me, to reach this level of muscle definition I needed 6-8 weeks of dieting - being in a calorie deficit, being hungry and making sacrificies. For me, to get "in shape" for summer is worth 6-8 weeks of hard work, but I would find it extremely difficult to keep this level of "fitness" all year round! Don't get me wrong, I would love to walk around the beach shredded all summer, but I would also like to enjoy my sangrías and fried calamari from time to time! I am not against "beach body" programmes, in fact I do offer them, but one thing I make sure is that my clients have realistic expectations of what's achievable for them and how hard they will have to work to get there.
The point is, don't compare yourself to others, set achievable goals for yourself and work hard but don't be discouraged if your hard work doesn't get you the same results as somebody else's.

29/05/2024

7 months between the two pictures! Believe it or not I am 2kgs lighter on the second picture, which was taken this past weekend😅💪 I can be a bit blind to how I'm looking, but even I noticed the gains I have made this year. This is what consistent weight training, proper nutrition and doing a ton of pull-ups does the body🙃

08/01/2024

[EN below]
¿Cuáles son mis mejores opciones cuando se trata de alimentos para bajar de peso? ⚖️🍏🥦🍐🥑Cuando digo alimentos para bajar de peso me refiero a alimentos bajos en calorías y de alto volumen, ricos en proteínas, fibra y micronutrientes. Si no te gustan todos estos alimentos, eso no significa que no puedas perder peso, pero estos alimentos me han ayudado a mantener un peso saludable y posiblemente pueden ayudarte tambien!

What are my top picks when it comes to weight-loss foods?⚖️🍏🥦🥑🍐🙌When I say weight-loss food I mean low calorie, high volume foods that are rich in protein, fiber and micronutrients. If you don't like all of these foods, that doesn't mean you can't lose weight, but these foods have helped me to maintain a healthy weight and possibly help you too!

04/01/2024

[EN below] Una vez fui principiante en el gimnasio y cometí todos estos errores. Comencé a ir al gimnasio a los 19 años y desafortunadamente desperdicié años de oportunidades para desarrollar músculos por eso. ¡No seas como yo y comienza bien tu viaje de fitness! 💪🤩🙏

I was once a beginner in the gym and I made all of these mistakes. I started going to the gym from the age of 19 and unfortunately wasted years of opportunities for muscle building because of it. Don't be like me and start your fitness journey right! 💪🤩🙏

02/01/2024

[EN below] ¡Feliz 2️⃣0️⃣2️⃣4️⃣ ! ¿Estás listo para superar tus objetivos de acondicionamiento físico este año? ¿Sabías que el 80% de las personas fracasan en sus propósitos en febrero? ¡No seas una de estas personas! Aquí hay algunas cosas que puedes hacer para tener éxito!

Happy 2024🥂🥳🤩! Are you ready to crush your fitness goals this year! Did you know that 80% of people fail at their resolutions by February! Don't be one of these people! Here are a few things that you can do to succeed➡️➡️

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