OHPT - Olga Holcakova Personal Training

12/04/2026

I love Mexico 🇲🇽

Now that I’ve been back a few days, I’ve finally managed to get my sleep routine back 🤦‍♀️

Had the most amazing time at - beautiful sunshine, a warm refreshing breeze, and so much exploring. We did lots of sightseeing, discovered Mayan culture and their food, went for a few cave swims, visited (and had the best time!), snorkelled, saw incredible wildlife, and made so many special memories.

Now feeling recharged and back to work in full swing 🤣❤️

28/02/2026

Yeah, it does work if you give it a try, however for someone like me who likes a good cup of coffee first thing in the morning it’s a bit challenge 🥴🤣

Nutrition experts have explained when coffee lovers should have their first cup - and it might surprise you

20/02/2026

Aqua aerobics are water-based, full-body strengthening classes held in the pool. You can adjust the water depth to suit your individual needs and confidence level.

Using water discs and noodles, we target all major muscle groups to help you build strength, improve muscle tone, and boost cardiovascular fitness.

These classes are suitable for a wide range of medical conditions, including high blood pressure, arthritis, osteoporosis, back weakness, and more.

Please book your class online or at reception at the Sovereign Centre.

I’ll see you there 🙂

14/02/2026

To all my followers attending my Aqua Aerobics classes, they have now been moved to our leisure pool. The water is lovely and warm 😍

All times and days remain the same:

Tuesdays 19:05–19:50 and 20:00–20:45
Thursdays 19:00–19:45
Saturdays 07:15–08:00
Sundays 07:15–08:00

Remember to book your space, and I’ll see you all there 🤪💦

10/01/2026

02/01/2026

Cardio has its place:
BUT if you want a firmer body, more energy, and a faster metabolism after 40, strength training must come first.

Lifting weights maintains muscle, supports your hormones, and keeps your body burning calories even at rest.

Start with 2-3 sessions per week and focus on the basics: squats, pushes, pulls, hinges and carries.
This is how you reshape your body and feel strong again.

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25/12/2025

Thank you so much to all my clients and members of Sovereign centre for the lovely Christmas cards and thoughtful presents I received this year; they truly mean a lot to me.

Your kindness never goes unnoticed, though please remember they’re never expected or needed.

Thank you to each and every one of you for your continued support over another year. I’m incredibly grateful to work with such amazing people.

And remember, even the darkest days will eventually turn into brighter ones, even when it doesn’t feel that way at the time.

Wishing you all a very happy, peaceful Christmas and an even better New Year 2026 🎄

Love, Olga xx

12/12/2025

Cold weather can make joints ache more, especially if you already deal with arthritis or stiffness.

➡️ Less blood flow: Cold makes blood vessels tighten, so joints feel stiffer and sore.

➡️ Tight muscles: Muscles and tendons contract in the cold, reducing flexibility.

➡️ Thicker joint fluid: Your joint lubricant gets more “sticky,” making movement feel harder.

➡️ Weather sensitivity: Changes in pressure can increase joint pain for some people.

How to Protect Your Joints

✅ Keep warm: Layer up, especially around knees, hips, shoulders, hands, and feet.

✅ Stay active: Walk, stretch, do yoga, movement boosts circulation and flexibility.

✅ Warm up well: Don’t skip it! Cold muscles need extra prep.

✅ Use heat: Hot baths or heating pads help relax stiff joints.

✅ Hydrate: Water keeps joints lubricate, even in cold weather.

✅ Eat smart: Omega-3s, vitamin D, and calcium support joint health.

Share this with a friend who needs warmer joints this winter!

10/12/2025

We won’t always feel our best, everyone has good days and bad days, and many of us take our health for granted.

But remember: there are people who would love to be in your shoes, people who wish they could exercise right now but can’t for various reasons.

So the next time you feel like skipping a workout, pause and think about how grateful you’ll be one day that you can move your body.

There may come a time when you’re unable to exercise but would give anything to be able to. Show up for yourself today while you have the chance. 💛