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Exercise for Health by MT, Iraklítsa (2026)

11/05/2022

𝙒𝙝𝙖𝙩 𝙙𝙞𝙙𝙣'𝙩 𝙜𝙤 𝙖𝙨 𝙥𝙡𝙖𝙣𝙣𝙚𝙙 𝙡𝙖𝙨𝙩 𝙬𝙚𝙚𝙠 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙛𝙞𝙩𝙣𝙚𝙨𝙨 𝙟𝙤𝙪𝙧𝙣𝙚𝙮, 𝘽𝙐𝙏 𝙞𝙩'𝙨 𝙤𝙠 𝙗𝙚𝙘𝙖𝙪𝙨𝙚..

Spending time worrying that you didn't perform at the level you wanted last week

Will hinder your progress and stop you from keep moving forward

You start questioning your discipline & commitment because of a single mistake

We all do mistakes and break promises some times. We feel regret and that's totally ok.

Regret is a message that you need to be careful next time not to repeat the same mistake.

Learn the lesson and move on. Don't stay there thinking about it.

It's ok because..

✅You learned a new lesson and how to develop a strategy not to repeat it

✅You can put the foot in front of the other and focus on your next exact step towards your weight loss goals

✅You have been consistent for long time and you can start building that momentum again

✅You have become wiser on how to adjust your training and meal plan when life gets in the way

Take immediate action right now!

💪Grab that towel and do the first workout of the week!

🍽️Plan your meals and snacks for the day

🥤Get your water bottle with you

🕐Make shorter workouts if you have to

When you get to the point of having so much momentum again, you will feel unstoppable!

X Coach Mario X

10/05/2022

𝗜 𝗱𝗼𝗻'𝘁 𝗵𝗮𝘃𝗲 𝗲𝗻𝗼𝘂𝗴𝗵 𝗲𝗻𝗲𝗿𝗴𝘆 𝘁𝗼 𝗱𝗼 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴..

I used to feel like that..

Cancelling night outs with my friends again and again

Procrastinating on that exercise program and healthy eating plan that I would like to start, again and again

I used to say that to myself when I was having low levels of energy

"I won't start something until I have some energy. It's not the right time"

I made a big mistake by saying that and here's why👇

Lack of energy comes from different factors such as:

High stress levels

Unhealthy food

Lack of movement

Not drinking enough water

Not sleeping well

Toxic people

I have had enough with feeling useless with no energy and purpose

I needed to do something about it

When I started applying minor changes in these areas, I noticed my energy going higher & higher!

Do the minimum you can and you will thank yourself later!

👉Start by moving more throughout the day. Take the stairs instead of the elevator

👉Drink more water and choose more fruits & vegetables in your diet

👉Find your ways to handle stress effectively. That might be meditation, a friend conversation, listening to music etc.

👉Stay away from miserable and toxic situations. If you can't, just limit the time you are around these things. They are energy drainers

What you feel is going to make you tired, will actually save you!

X Coach Mario X

03/05/2022

𝙔𝙤𝙪 𝙣𝙚𝙚𝙙 𝙏𝙃𝙄𝙎 𝙩𝙤 𝙡𝙤𝙨𝙚 𝙬𝙚𝙞𝙜𝙝𝙩

Having the appropriate nutrition is a must

Having the appropriate fitness program is a must

Drinking enough water and keeping the stress at low levels are a must

Even if you do these you will not lose the weight you want

If you don't have this skill developed..

The skill to adjust your

✅Nutrition

✅Fitness program

✅Sleep & stress levels

✅External activity besides exercise

Is called Adaptability!

Most people start so good and when life gets in the way, they give up

That's because they thought that not doing what it served them so long, can't be carried on

Instead, they could have adapted everything to meet their new needs

A few simple steps to adapt

👉Make shorter workouts
(waking up 10-15 minutes earlier to exercise will give you high energy!)

👉Stay active with the best way you can (park a few meters away and walk)

👉Order cooked food and prepare your snacks in advance
(choose fast snacks like protein bars)

👉Make sure to carry a water bottle with you or have one at the office

It's not on the situations that surround us

It's on us how we will show to ourselves and the universe how much we want something!

X Coach Mario X

02/05/2022

𝙄𝙩 𝙙𝙤𝙚𝙨𝙣'𝙩 𝙢𝙖𝙩𝙩𝙚𝙧 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪 𝙖𝙧𝙚 𝙞𝙣 𝙖 𝙬𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨 𝙥𝙧𝙤𝙜𝙧𝙖𝙢...

It doesn't matter that you have reduced alcohol

It doesn't matter that you exercise weekly on a consistent basis

It doesn't matter that you drink lots of water everyday

What really matters is..

Your WHY!

The fact that you want to feel

👉More confident

👉Stronger

👉Fitter

👉Increase your self-esteem

👉To be a role model for your loved ones

👉To have more energy

👉To be, give & create more

I am really proud of you, for wanting more from this life and you go & get them!

As a coach I provide the road 🗺️ and remind you your WHY when life gets in the way

I teach you that you are enough and you must celebrate each step accomplished no matter how small or big it is

Losing weight is not only a physical change but mental as well

A goal is there to help you become more and destroy your limiting beliefs which they held you back so long

I am proud of you for listening to your inner self and not settling for less than you deserve!

X Coach Mario X

28/04/2022

You have missed your workout..

Throw it in the 🗑️

You haven't stayed on track with your calories and overeat...

Throw it in the 🗑️

You haven't been drinking enough water...

Throw it in the 🗑️

Now it's time to step up again and get yourself together!

It feels weird and hard to start again but it's just the beginning!

Once you get started by following your plan again

You will be back at no time at all!

The ability to bounce back quickly is a valuable skill!

Do not let the past failures dictate your bright future!

Remind yourself WHY you want to lose that weight from the first place

That will give you so much perspective

X Coach Mario X

20/04/2022

𝐈 𝐦𝐞𝐬𝐬 𝐮𝐩 𝐦𝐲 𝐝𝐢𝐞𝐭 𝐰𝐡𝐞𝐧𝐞𝐯𝐞𝐫 𝐭𝐡𝐞𝐫𝐞 𝐢𝐬 𝐚 𝐡𝐨𝐥𝐢𝐝𝐚𝐲

The biggest problem with this is that you feel so tired for beginning over and over again

Feeling frustrated for not holding yourself to eat in moderation

You always say that you will not overdo it and then..

You overdo it!

I used to be like that by waiting for the holidays to relax when it comes to the food

Until I realized that eating so much will make you feel worse

I felt so bad that I said it's not worth it!

Every time there's a holiday approaching there's always a way to enjoy the food and NOT get off track!

Here's what I do so I can eat in moderation and keep the momentum

✅I make sure to eat a bit less calories on the last 3 days

✅I drink lots of water so any water retention will be eliminated (>2,5 litres)

✅I stay active on those days even if I don't exercise

✅I make sure that I do not overdo it & stop it when I am feeling full

Enjoy the Easter time with your loved ones and your favorite foods by staying on track with your weight loss journey!

X Coach Mario X

18/04/2022

𝙄𝙛 𝙄 𝙖𝙢 𝙣𝙤𝙩 𝙩𝙝𝙚𝙧𝙚 𝙄 𝙖𝙢 𝙣𝙤𝙩 𝙨𝙪𝙘𝙘𝙚𝙨𝙨𝙛𝙪𝙡

If I don't fit in those jeans, I am not successful

If I don't see myself slim in the mirror, I am not successful

My client Dimitra was saying these to herself everyday when she first started working out with me

The biggest problem with these statements, is that she was feeling that everything she did was NOT enough!😩

That led to even worse feelings of feeling inadequate😔

And in the end she started doubting her efforts and abilities which led her to lower her self-esteem

These disempowering feelings stopped when I interrupted her way of thinking

We started celebrating each step forward

✅Each workout is a win!

✅Drinking enough water is a win!

✅Following her meal plan day in & day out is a win!

Every step every day counts a lot and needs to be celebrated

In this way you teach your mind to focus on what you have and what you can control!

Not on what's missing!

Perfect doesn't exist!

We can always better our best!

If you don't celebrate the small wins, how can you expect to celebrate the big ones?

Yes you are successful! You just evaluate the things in a very strict & not empowering way!

X Coach Mario X

15/04/2022

𝙇𝙤𝙤𝙠 𝙗𝙖𝙘𝙠 𝙤𝙣𝙡𝙮 𝙩𝙤 𝙡𝙚𝙖𝙧𝙣!

The past is the past and does not equal the future

By taking enough action towards our goals

Stop believing the old story that didn't work in the past

We get a new brighter future!

Past is a great teacher so we won't repeat the same mistakes

Your weight loss journey can't be determined by your past efforts

You are now wiser & different

You are more determined

& Therefore you will have an even greater future!

X Coach Mario X

"Your past does not equal your future, unless you live there!" Tony Robbins

14/04/2022

𝙄 𝙘𝙖𝙣'𝙩 𝙝𝙖𝙣𝙙𝙡𝙚 𝙨𝙩𝙧𝙚𝙨𝙨 𝙚𝙛𝙛𝙚𝙘𝙩𝙞𝙫𝙚𝙡𝙮..

The worst thing about stress when it is overflowing, it makes you feel weak and numb

When stress hits, I used to doubt my abilities and questioning things about me

Because I was so caught up into this feeling I couldn't see the real picture

That, stress is a driving force to take action

Even the simplest one which is in front of you

If you sit around and worrying you intensify the feeling

What really helped me was taking a step back and see the situation as a new lesson to learn

But since, being stressful I can't make good decisions, I got to move my body to change the way I feel

Exercise

Go for a walk and listen to my favorite music

Go in nature and focus on my breathing and listening to the sounds

Shift my focus on something else outside myself

These action steps helped me reduce stress and understand quickly what's the message behind it

Eating lots of food & drinking won't help you change your state and therefore solve the problem

They will cause you more problems and make you feel bad in the end

Every emotion, negative or positive, requires us to take action

And learn a valuable lesson!

X Coach Mario X

13/04/2022

𝙒𝙚 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙘𝙡𝙞𝙢𝙗 𝙩𝙝𝙚 𝙨𝙩𝙖𝙞𝙧𝙨 𝙩𝙤 𝙨𝙪𝙘𝙘𝙚𝙚𝙙!

Weight loss requires effort and consistency

Spending your time & energy looking for shortcuts is not the solution

What challenges us makes us grow!

By doing what is uncomfortable you are getting closer and closer to your goals

Focus on the next step right in front of you

Each step counts

People underestimate what they can accomplish in 3 months & overestimate what they can accomplish in a year

Anything that's worth achieving requires the best version of yourself!

X Coach Mario X

11/04/2022

𝙔𝙤𝙪𝙧 𝙞𝙙𝙚𝙖 𝙤𝙛 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙚𝙖𝙩𝙞𝙣𝙜 𝙞𝙨 𝙬𝙧𝙤𝙣𝙜!

Healthy eating is associated with eating plenty of salad and chicken

Eating at a point you will feel starving & feeling restricted

Well, it's not like that!

Here are some insights:

1️⃣Calorie deficit is taking less calories than you consume

Though, taking 1200 calories is too low and will make you feel tired

If you increase that number and still be in your calorie deficit (each person's varies) that allows you to eat more food & not starve

2️⃣You will get to have your favorite foods in moderation (limited quantity) in order to accumulate those calories

3️⃣By making adjustments to your meal plan throughout the week (eating a bit less calories), you can have your lunch at the restaurant every Saturday!

4️⃣Healthy eating includes salads and protein as they are necessary. But that doesn't restrict you to eat pasta 🍝 as long as you are staying in your calorie deficit.

5️⃣Protein is important and you can get it easily from animal products such as 🥚, 🐔 , 🐟, 🦃, beef & pork.

Healthy eating includes salads & protein but they are not the only foods you are allowed to eat

Your main concern is to stay in the calorie deficit while having enough protein, vitamins & minerals (from both fruits & vegetables)

X Coach Mario X

08/04/2022

Being busy equals to not eat healthy many times

But there are ways to eat healthy despite having a strict schedule!

Here's a quick snack that will keep you saturated!

High protein💪

Low calories snack!

👉1 slice of brown bread
👉1 slice of 🦃
👉1 slice of cheddar 🧀
👉1 tablespoon of cream cheese

Calories: 260
Protein: 18gr

Exercise for Health by MT

11/05/2022

10/05/2022

03/05/2022

02/05/2022

28/04/2022

20/04/2022

18/04/2022

15/04/2022

14/04/2022

13/04/2022

11/04/2022

08/04/2022

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