Sublime Lifestyle by Jo Nowak

22/07/2026

✨ Age is never a barrier. Consistency is everything. ✨

Today I want to celebrate one incredible lady... Sarah. ❤️

Sarah is in her 50s, and over the past year she has shown exactly what can happen when you stop chasing quick fixes and start investing in your health.

When Sarah returned to regular coaching with me a year ago, she wasn't looking for perfection. She simply wanted to feel healthier, stronger and enjoy life again.

She also had some significant challenges to overcome.

Following cervical disc replacements, she had ongoing neck pain and lower back pain. Running wasn't possible because of the discomfort, and training had to be approached carefully.

So we took things one step at a time.

We focused on moving well before lifting heavier.

We worked on posture, mobility and strength.

We built healthy habits that fitted around her life.

There was...

❌ No calorie counting.

❌ No macro tracking.

❌ No restrictive diets.

Instead, there was education, consistency, trust and a commitment to looking after her body rather than fighting against it.

And the results speak for themselves.

✨ In just one year:

⚖️ Weight: 84.2 kg ➜ 74.2 kg (10 kg lost)

💧 Hydration: 48.5% ➜ 53.8% ( now in healthy range )

🔥 Body fat: 36.4% ➜ 27.2%

❤️ Visceral fat: 8 ➜ 6

But those numbers only tell part of the story...

When we first started, Sarah was deadlifting around 65 kg.

This week...

She lifted an amazing 100 kg! 💪

Her squat has improved tremendously and is now approaching 60 kg.

Even more importantly, she's no longer held back by neck or lower back pain.

Today she can run 5 km completely pain-free, something that once seemed impossible.

But if I'm honest...

The biggest transformation isn't something you can measure on a scale.

It's her mindset.

Over the past year I've watched Sarah grow into someone who doesn't give up when things get hard.

Someone who keeps showing up.

Someone who believes in herself.

She now trains consistently twice a week, embraces challenges instead of avoiding them, and pushes through moments where she once thought, "I can't."

As a coach, moments like these mean more to me than any number on

14/07/2026

Movement is never just movement. 🌿

Today's session focused on shoulder mobility, chest opening and creating more freedom through the upper body.

Yes, these exercises help improve mobility, posture and the way we move. But for me, that's only part of the story.

As we create more space through the chest and shoulders, we also create the opportunity for deeper, more relaxed breathing.

And our breath is incredibly powerful.

✨ It can help calm the nervous system and move us away from a constant state of stress.

✨ It helps release unnecessary tension that we often carry without even realising.

✨ It encourages us to slow down, become more present and reconnect with our body.

One of the most rewarding parts of today's session wasn't just seeing my client's movement improve—it was seeing how she felt by the end. More open. More relaxed. More connected.

That's why I love combining movement with embodiment.

Because when we change the way we move, breathe and connect with our body, we often begin to change the way we experience ourselves.

We don't move the body to fix it. We move the body to reconnect with it. 💛

18/11/2025

Hey Guys :)
I RARELY share this type of things but I was chatting with some of my friends and they were asking me about my Personal Trainining and Life Coaching services and that I do ...

As I was reflecting over the past month I started to realising how crazy some of the recent clients wins have been and the impact this is having on theirs lives.

So I wanted to offer something to people in the Thornbury area who want to either:
1. Move without pain again by improving alignment, mobility and strength so their back, shoulders, knees and ankles and no longer be held back by pain
2. Who want to return to their natural healthy weight with ease through intuitive, metabolic-type nutrition that supports optimal health:)

I'm offering this for the next 7 days only :)

Here is few results my clients have achieved recently:

Sebastian Bydolek : Sebastian arrived with severe lumbar pain, bulging discs and sciatica that made even simple daily tasks difficult. Through focused mobility and strength work, he regained full movement and rebuilt his physique within six months.
Barbara Skowron : Through one of the most challenging periods of her life, she kept showing up, and despite the emotional ups and downs, she achieved beautiful, steady weight-loss results that she’s genuinely proud of.

And so maybe if those results resonate with you and you would like to know how to get the same results ?

While many of you there struggle to move pain free and fight that unwanted body weight as life seems to be to difficult and it seems that its just another chore which will add on to your struggles I can reassure you that it absolutely does not have to be that case ?

And my clients are the proof of that :)

I'm opening 7 spaces to come and see me at Freedom Gym in Torthworth where I'll walk you through a plan and show you what needs to happen to start seeing the changes you need for free :)

If you are interested just comment "ME" below and I'll reach out to you with all the details.

P.s.As this is free I'm only offering this for the next 7 days, so if it sounds good let's grab you a spot :)

Jo

30/09/2025

✨ Client spotlight: Gary & the “Wheel of Death” (aka the Yoga Wheel 😉) ✨

Last week in our session I worked with Gary, a keen runner who wants to improve his flexibility and mobility to support his running and overall wellbeing. One of the tools we used was the yoga wheel — Gary calls it the “Wheel of Death” 😂 — but the benefits are anything but.

Here’s why it’s so powerful:
🌿 Spinal mobility – Backbending with the wheel opens up the thoracic spine, releasing stiffness and improving posture.

🏃 Better running stride – A mobile spine and open chest free up the arms, which means more efficient arm drive and a longer, smoother stride.
💨 Speed & endurance – When stride length improves and movement becomes more fluid, running feels easier and more powerful.

💖 Heart connection – What we didn’t discuss with Gary is that opening the thoracic spine also stimulates the area of the heart chakra. Energetically, this space is linked to love, compassion, and openness. Scientifically, heart-opening postures improve vagal tone and activate the parasympathetic nervous system — helping us feel calmer, more connected, and better able to engage with the world around us.
Gary left the session standing taller, breathing deeper, and with more freedom in his body — benefits that carry over not only into his runs, but also into his everyday life 🏃‍♂️✨.

The yoga wheel may look a little intimidating at first, but it’s an incredible tool for unlocking mobility, supporting performance, and even opening us up to life with more ease and connection.

09/06/2025

For years, you’ve seen me as the woman who helped others move their bodies, stay strong, push through…

What I didn’t always share was what I was pushing through — quietly, behind the scenes.

I was navigating deep emotional pain, unhealed trauma, exhaustion masked as perfection, and a sense that I always had to be “the strong one.”

My nervous system was in survival mode, even when I looked “put together” on the outside.

And at some point… I cracked open. I BROKE DOWN :(
The only person who saw me down on my knees in the deepest pain the woman can feel was my daughter. She witness many tears and loads of sleepless nights she shared with me because what I was going through felt unbearable at the time to the point that I really didn't wanted to be here anymore. But I knew I had to for her :)
For outside world I still pretend that I'm ok, I put my brave mask on and carried on best I could to try to hide what really was going on for me :(

That breakdown became my breakthrough. I stopped running from the fear, the grief, the rage. I stopped numbing and started feeling. Expressing with passion which wasn't pretty at the times and felt and looked like I'm possessed by some kind of dark energy :(
It was scary to feel all the emotions I didn't know how to feel before.

And through that — I began healing.

Not just physically, but emotionally. Energetically. Spiritually.

I started to reclaim my softness.
I started to rebuild safety in my own body.
I started to return… to myself.

Today, I’m sharing this because I know I’m not alone — and neither are you.

This is the beginning of something new — and something sacred.

🌿 If this touches something in your heart, I see you.
🌀 If you feel the shift too, drop me a heart in comment if you can relate or you support my work :)

26/08/2024

On a mission to finding full truth and Access the power of the heart fully ;)

01/08/2024

FREEDOM;)

It's been long coming ....My body knew;)
My soul knew ;)
My mind was fighting it ,)

Leaving coop world and taking break in life was as hard as liberating at the same time;)

I'll be forever grateful for my teachers ans best friends Jen and Sashi but also universe for pushing me off the edge to find full freedom and allowing me to come back home ;)

Now guided by love and creation my life is perfect;)

23/04/2024

Overcoming my own fear :)

Video Nr1 ;)Do whatever scares you the most;)That's where the growth is ;)