Agnieszka Milek Fitness and Nutrition Coaching

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Agnieszka Milek Fitness and Nutrition Coaching

🥇Certified PT and Nutrition Coach

07/05/2026

Lemon & garlic pasta 🍋🍝✨

Recipe 👇🏼

Ingredients:

* Rigatoni pasta
* Chicken breast
* Prawns
* Few cloves of garlic
* 1 lemon
* Chicken stock (around 1 cup)
* Double cream
* Parmesan
* Fresh parsley
* Onion
* Seasonings of choice

Method:

1. Cook your pasta separately and set aside.
2. Season and cook the chicken and prawns, then place them to the side.
3. In the same pan, add chopped onion and garlic. Cook for around 1 minute until fragrant.
4. Pour in around 1 cup of chicken stock and let it simmer for 2 minutes.
5. Add juice from half a lemon, a splash of double cream, parsley and parmesan.
6. Add the chicken and prawns back into the pan and mix everything together.
7. Slice the remaining half of the lemon and add it into the sauce for extra flavour 🍋
8. Serve with rigatoni pasta and top with extra parmesan & parsley.

So easy, so good and perfect for a high-protein comfort meal 🤍

13/03/2026

“Calorie counting doesn’t work.” Or does it…?🧐

Calorie counting DOES work - but most people aren’t actually tracking everything

A lot of the time people log their main meals but forget about the small things that add up quickly:

• “Just a little” olive oil in the pan
• Sauces and dressings
• Snacks grabbed from the cupboard
• Milk or sugar in coffee and tea
• Bites while cooking

Those little extras can easily add 200–500+ calories per day, which can completely erase a calorie deficit 🤷🏼‍♀️

Another reason people think calorie counting doesn’t work is ✨metabolic adaptation ✨

If someone has been eating very low calories for a long time, their body adapts by lowering energy expenditure. That means the calorie target suggested by an app might not match what your body currently responds to

A calorie deficit will still work - but sometimes it needs to be adjusted based on your body, your activity level, and your metabolic history

And in those situations, the solution usually isn’t cutting calories even lower, but taking a different approach to support your metabolism first
(👉🏻But that’s a topic for another post)

So no… calorie counting isn’t broken.
But inaccurate tracking and unrealistic targets often are

12/03/2026

One of the biggest reasons people quit the gym?
➡️ They expect results too fast

But if it took you years to build the habits that got you where you are today… why would you expect your body to completely change in just a few weeks?

Many people spend years not prioritising their health, movement, or nutrition
and then feel discouraged when their dream physique doesn’t happen in a month

Real results take time.
But the good news?

Time passes anyway.
So imagine where you could be in 3, 6, or 12 months if you simply stayed consistent ✨

26/02/2026

Over the years, what I’ve noticed ⬇️

People get excited about their holidays…
but they wait until the last minute to do something about how they feel and look in their body.

Then the panic starts.
Quick fixes. Extreme diets. “Miracle” supplements.
Working out every day (or even twice a day) - trying to undo months or years in a few weeks.

And the truth is… it never works long term.

If you genuinely want to feel confident and comfortable in your body when summer comes ☀️
you need to start NOW

Starting earlier means:
✨ Less pressure
✨ No extreme rules
✨ More time to build confidence
✨ Sustainable fat loss and habits that actually stick

You don’t need to be perfect.
You just need to stop waiting.

Imagine how much could change by the time summer arrives if you start now instead of “soon” 🤍

📌 Save this post for later
📥 Download my FREE fat loss guide
https://agnieszkamilekcoaching.co.uk/products/free-fat-loss-guide?variant=56769552154972

And remember - investing in a program or a coach isn’t an expense.
It’s an investment in your health, confidence, and future self

If you’re tired of making the same mistake every year - trying to lose a bit of weight right before your holiday - and you’re not sure how to prepare properly, reach out 💖

I offer 1:1 coaching (online and in person) as well as a 90-Day self paced Transformation Program

Summer is coming either way…
The question is: will you feel ready? 🌞💪🏼

To enquire about my 1:1 coaching - fill out the form on my website : https://agnieszkamilekcoaching.co.uk
or message me here ❤️

To find out more about the 90 day transformation programme:
https://agnieszkamilekcoaching.co.uk/products/90-day-transformation-programme?variant=56057752420700

24/02/2026

𝟗𝟎 𝐝𝐚𝐲𝐬 𝐟𝐫𝐨𝐦 𝐧𝐨𝐰...
𝐲𝐨𝐮 𝐜𝐨𝐮𝐥𝐝 𝐟𝐞𝐞𝐥 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫, 𝐥𝐞𝐚𝐧𝐞𝐫, 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭 — 𝐚𝐧𝐝 𝐩𝐫𝐨𝐮𝐝 𝐨𝐟 𝐭𝐡𝐞 𝐰𝐨𝐦𝐚𝐧 𝐲𝐨𝐮 𝐬𝐞𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐢𝐫𝐫𝐨𝐫 👙🎯💖

Or... you could be in the exact same spot, still feeling stuck and unsure how to start 🥲

Time will pass either way.
The question is: What will you do with it?

If you’re tired of fad diets, random workouts from Pinterest, or feeling like you’re doing everything “right” but still not seeing results — this programme is exactly what you need.

I’ve created the 90-Day Transformation Programme to give you everything in one place:
No fluff. No confusion. Just structure, education, and real results.

Inside you’ll find:

✔️ 𝐀 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞 𝟏𝟐-𝐰𝐞𝐞𝐤 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐩𝐥𝐚𝐧 𝐰𝐢𝐭𝐡 𝐝𝐞𝐦𝐨𝐬, 𝐚𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐯𝐞𝐬, 𝐚𝐧𝐝 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐨𝐧𝐬 🏋🏼‍♀️
✔️ 90 Day in app access for workout tracking (new)
✔️ 𝐀 𝟑𝟔-𝐩𝐚𝐠𝐞 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐠𝐮𝐢𝐝𝐞 𝐞𝐱𝐩𝐥𝐚𝐢𝐧𝐢𝐧𝐠 𝐡𝐨𝐰 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐨𝐫𝐤𝐬📉🚀
✔️ 𝐌𝐲 𝐡𝐢𝐠𝐡-𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐦𝐞𝐚𝐥 𝐩𝐫𝐞𝐩𝐩𝐢𝐧𝐠 𝐠𝐮𝐢𝐝𝐞 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐬𝐭𝐚𝐲 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐨𝐯𝐞𝐫𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐨𝐨𝐝 🍱
✔️ 3 Additional, educational eBooks (new)
✔️ 𝟑 𝐫𝐞𝐜𝐢𝐩𝐞 𝐞𝐁𝐨𝐨𝐤𝐬 𝐰𝐢𝐭𝐡 𝐨𝐯𝐞𝐫 𝟏𝟖𝟎 𝐦𝐞𝐚𝐥𝐬 𝐲𝐨𝐮’𝐥𝐥 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐞𝐚𝐭 (𝐰𝐢𝐭𝐡 𝐌𝐲𝐅𝐢𝐭𝐧𝐞𝐬𝐬𝐏𝐚𝐥 𝐛𝐚𝐫𝐜𝐨𝐝𝐞𝐬!) 🧑🏼‍🍳
✔️ 𝐀 𝐟𝐮𝐥𝐥 𝟗𝟎-𝐝𝐚𝐲 𝐚𝐜𝐭𝐢𝐨𝐧 𝐩𝐥𝐚𝐧 𝐭𝐡𝐚𝐭 𝐤𝐞𝐞𝐩𝐬 𝐲𝐨𝐮 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐥𝐞 𝐰𝐞𝐞𝐤 𝐛𝐲 𝐰𝐞𝐞𝐤🗓️
✔️ 𝐂𝐚𝐥𝐨𝐫𝐢𝐞 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫 + 𝐩𝐫𝐞𝐬𝐞𝐧𝐭𝐚𝐭𝐢𝐨𝐧 𝐬𝐨 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐡𝐨𝐰 𝐭𝐨 𝐬𝐞𝐭 𝐮𝐩 𝐲𝐨𝐮𝐫 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧🧮

Start at your own pace. Train anywhere. No coaching, no check-ins — just the tools that actually work, for £1 a day.

And yes — once you purchase, it’s yours to keep forever.

So if you’ve been waiting for the perfect time...
This is it.

Let’s make these next 90 days count.
Are You in?

🔗 Click the link in my bio to start today.

12/02/2026

Social media has trained your brain to crave quick dopamine hits ⬇️

Save the workout.
Save the recipe.
Watch the morning routine.
Watch the “day in the life.”

It feels productive.
It feels like you’re doing something.

But you’re not.

You’re getting a tiny spike of motivation… without taking any action.

And then what happens?

You expect your fitness results to be just as instant.
Quick fix.
Quick transformation.
Quick confidence boost.

But real health and body changes?
They’re slow.
They’re repetitive.
They’re uncomfortable.
They require effort - over and over again.

And that’s why so many women quit 🫣

➡️ Because social media makes it look fast and effortless, and when your journey doesn’t feel like that, you think you’re failing.

You’re not failing.
You’re just expecting dopamine instead of discipline.

If you’re constantly saving workouts, recipes, routines…

When was the last time you actually followed through on one? 🧐

You don’t need another saved post.
You need action.
You need consistency.

❗️You need to do the hard things ❗️
-even when no one is watching 👀

Address

Crown Street Retail Park
Glasgow
G5 0US

Website

https://linktr.ee/agnieszkamilekcoaching

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