Pawel Pajak, Personal Training Studio, Rishton

29/08/2026

🔥 -12.3 kg body weight, -14.5 cm from the waist and a transformation that goes far beyond appearance.
This is exactly why I always say that training shouldn't be treated simply as a way to lose weight.

With Marcin, the physical transformation is only one part of the story.

Since we started working together, we have focused on a combination of individually programmed resistance training, appropriately planned aerobic work, nutrition tailored to his needs and supplementation selected specifically for him.

Now we can see the results not only in the mirror, but also in his blood work. 👇
📉 BODY WEIGHT & MEASUREMENTS
✅ Body weight: -12.3 kg
✅ Waist: -14.5 cm
✅ Abdomen: -15 cm
✅ Hips: -11 cm
✅ Thigh: -3 cm
✅ Biceps: -2 cm

But for me, the changes happening on the inside are even more interesting.

❤️ CHOLESTEROL & METABOLIC HEALTH
Total cholesterol:
2024: 186.4 mg/dL
2025: 186.7 mg/dL
2026: 133.5 mg/dL

That's a reduction of more than 53 mg/dL compared with the previous result.

At the same time, HDL – the so-called "good" cholesterol – improved:
2024: 43 mg/dL
2025: 37 mg/dL
2026: 47 mg/dL

His HDL is now at its highest level across these measurements.
Current lipid profile:
✅ LDL: 75 mg/dL
✅ Triglycerides: 52 mg/dL
✅ Non-HDL: 86.5 mg/dL

An excellent improvement in his overall lipid profile.

🧬 HORMONAL PROFILE
Another interesting change is total testosterone:
2024: 655.25 ng/dL
2025: 617.46 ng/dL
2026: 830.20 ng/dL
Free testosterone has remained extremely stable:
2025: 21.60 pg/mL
2026: 21.80 pg/mL

The goal isn't simply to chase the highest possible numbers.
The goal is to create an environment where the body can function, recover and perform well.

Other current markers also look very good:
✅ Haemoglobin: 14.1 g/dL
✅ Haematocrit: 44.2%
✅ CRP: 1.90 mg/L
✅ TSH: 0.929
✅ FT3: 2.32
✅ FT4: 1.08
✅ Estradiol: 21 pg/mL
✅ Prolactin: 9.79 ng/mL

Can every improvement be attributed to one particular intervention?
Of course not. Human physiology is much more complicated than that.

But when, over time, you consistently combine:
🏋️ Individually programmed resistance training
❤️ Properly planned aerobic work
🥗 Nutrition tailored to the individual
💊 Individually selected supplementation
😴 Recovery and consistency
📊 Regular monitoring of progress and blood work..you are working on much more than just someone's physique.

You are supporting metabolic health, strength, fitness, recovery, wellbeing and long-term health.

And for me, that's what coaching is really about.
Not just:
"How much do you weigh?"
But:
"How well is your body functioning?"

Marcin – fantastic work. 👏🔥
Losing 12.3 kg is a great achievement.
But I'm even more pleased with the changes we can see on the inside.

We keep going. 💪

01/07/2026

One thing I've learned from working with children is this:

You’re rarely working with just the child—you’re working with the whole family.

🍽️ Children don’t choose what food is in the house, how meals are prepared, or what habits they’re surrounded by. That’s why the first step should always be finding the cause, not rushing to find a quick solution.

💊 The same goes for supplements.

Without understanding a child’s health, diet, lifestyle, blood work, and the bigger picture, recommending supplements is often just guesswork. They may help in some cases, but they should never replace a proper assessment.

❤️ I’ve worked with children struggling with both obesity and undernutrition, and in many cases the biggest challenge wasn’t the food—it was family habits, the environment, and behaviour.

✅ Treat the cause first.
✅ Build healthy habits.
✅ Then, if needed, consider supplementation.

That’s how you create results that actually last. 💪

13/06/2026

🔥 -13 kg and -16 cm from the waist.

But this wasn't really a weight loss transformation.
When Małgorzata Kd first came to me, losing body fat wasn't the biggest problem.

Her energy levels were extremely low.
She was constantly tired, struggling with recovery, and despite trying to lose weight several times before, nothing seemed to work long term.

As we dug deeper, the real issue became clearer.
Chronic inflammation linked to IBS had contributed to anaemia, poor nutrient absorption, low energy levels, and an overall decline in wellbeing.

Instead of chasing calories and scales, we focused on fixing the foundations.

✅ Gut health
✅ Digestion
✅ Recovery
✅ Appropriate supplementation
✅ Probiotics and postbiotics
✅ Identifying trigger foods
✅ Building a sustainable nutrition strategy

Over time, we managed to control IBS symptoms, improve digestion, and gradually reintroduce many foods that previously caused problems.

The result?
📉 13 kg lost
📏 16 cm off the waist
⚡ More energy
💪 More strength
🚶 More daily activity
😊 Better quality of life

The better-looking physique was simply a side effect of improving health from the inside out.

This is something many people don't realise.
Sometimes the problem isn't a lack of willpower.
Sometimes it isn't a lack of exercise.
Sometimes your body is simply fighting battles that need to be addressed first.

Today Gosia feels stronger, healthier, more confident, and honestly looks years younger than when we started.

Great job, Gosia 👏

Your body transformation started with a health transformation.

01/06/2026

🇬🇧

A small update from me 🙂

Over the last few years I’ve had the opportunity to complete hundreds of personal training sessions and work with many people both online and 1-1. Because of that, my approach to training and health has evolved a lot.

Today I care much more than just “getting in shape for summer”. What matters to me most is:

- health

- energy

- feeling good

- performance

- recovery

- and building results that can actually be maintained long term

Having a good physique is great, but what matters even more is feeling good, having energy after work and still having energy for family, kids and normal life 🙂

When working with clients I focus not only on training itself, but also on:
🩸 metabolic health
💊 supplementation adjusted to blood-work results
🥗 nutrition adapted to lifestyle
🔥 support for people using GLP-1 medications such as Mounjaro/Wegovy
🧠 building consistency and realistic habits

At Pawel Pajak Personal Training Studio I currently offer:
🏋️ personal training
📈 online coaching
🥗 nutrition guidance
💪 body recomposition coaching
🩸 blood-work analysis
💊 personalised supplementation guidance

📍Rishton

If anyone would like more information or simply wants to chat about their goals or getting back into shape, feel free to message me privately 🙂

03/04/2026

The gap between knowing and doing is where most people’s health goes to die.

The only way to have health is to earn it.

We had a few great days on holiday in Poland 🇵🇱

But holiday doesn’t mean a holiday from training.

I had the chance to train with my dad — 61 this year.

Still fit. Still strong. Still moving through full range of motion. No excuses.

This is the goal.

I wish everyone could train with their parents at that age…
…and one day be able to train with their own kids.
But this didn’t happen by accident.

He earned it.
For years:
🏋️ training in the gym
🚶 walking in the woods
🚴 cycling
🌿 staying active outdoors
🌱 working in the garden instead of sitting on the sofa.

Nothing extreme.
Just consistent.

Consistency beats talent.
Daily movement beats temporary motivation.

Your future health is being built right now — with every decision you make.

Train today so you stay capable tomorrow.

Train today so one day you can train with your kids.

Health is not given — it is earned.

15/02/2026

02/01/2026

🥂😅🤣

25/12/2025

🇬🇧

Friends,

As this year comes to an end, I want to say thank you to every single one of you who has trusted Pawel Pajak, Personal Training Studio, Rishton with your health, strength, and progress.

Christmas is a time to slow down, appreciate what really matters, and spend moments with the people closest to us. I hope these days bring you warmth, good food, laughter, and real rest — without guilt and without pressure.

As we step into the New Year, remember this:
your body is not a project to punish, but something to respect, build, and take care of — consistently and intelligently.

I’m proud of your effort, your discipline, and your honesty with the process.

Next year, we go again — stronger, healthier, and even more focused.

🎄 Merry Christmas
🎆 Happy, strong, and healthy New Year!

Thank you for being part of the journey and the .

— Paweł 💪

⸻

🇵🇱

Przyjaciele,

Kończąc ten rok, chcę po prostu podziękować Wam za zaufanie i za to, że wybraliście Pawel Pajak, Personal Training Studio. Rishton jako miejsce pracy nad sobą, swoim zdrowiem i sylwetką.

Święta to moment, żeby na chwilę zwolnić, odpuścić presję i pobyć z ludźmi, którzy są naprawdę ważni. Życzę Wam spokoju, dobrej atmosfery, smacznego jedzenia i prawdziwego odpoczynku — bez liczenia kalorii i bez wyrzutów sumienia.

W nowym roku pamiętajcie jedno:
dieta to nie kara ani chwilowy zryw, tylko długofalowa praca oparta na rozsądku, konsekwencji i szacunku do własnego ciała.

Jestem dumny z Waszej systematyczności, zaangażowania i podejścia do treningu.
Wchodzimy w kolejny rok gotowi na więcej — mądrzej, zdrowiej i z jeszcze lepszym fokussem.

🎄 Wesołych Świąt
🎆 Zdrowego, silnego i dobrego Nowego Roku!

Dziękuję, że jesteście częścią .
— Paweł 💪