Fitness for Body and Soul: 9-day Program

Fitness for Body and Soul is a 9-day program that includes: * complete diet with recipes * 5 full video training session

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Fitness for Body and Soul: 9-day Program

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Table of contents :
Fitness for Body and Soul
Introduction
Hello!
About the exercises — type and level of advancement
About motivation for every day
About meals
About me
Preparation for the first day of the program
The rules of good sleep
Day 1
Detox
Fitness for your Body:
Day 1 — click here
Fitness for your Soul
Day2
Strengthening
Fitness for your Body:
Day 2 — click here
Fitness for your Soul
Day 3
Balance
Fitness for your Body
Day 3 — click here
Fitness for your Soul
Day 4
Peace
Fitness for your Body
Day 4 — click here
Fitness for your Soul
Day 5
Happiness
Fitness for your Body
Day 5 — click here
Fitness for your Soul
Day 6
Powerful Day
Fitness for your Body
Day 6 — click here
Fitness for your Soul
Day 7
Dreams come true
Fitness for your Body
Day 7 — click here
Fitness for your Soul
Day 8
Day of Respect
Fitness for your Body:
Day 8 — click here
Fitness for your Soul
Day 9
Gratitude
Fitness for your Body
Day 9 — click here
Fitness for your Soul
Conclusions after the program

Citation preview

Aleksandra Biernacka

Fitness for Body and Soul 9 - day Program

Translator Jennifer Burrough Photograph Przemysław Zatorski © Aleksandra Biernacka, 2020 © Jennifer Burrough, translation, 2020 © Przemysław Zatorski, photos, 2020 Fitness for Body and Soul is a 9-day program that includes: * complete diet with recipes * 5 full video training sessions * daily motivation for action * inner growth and development This book treats the body and mind holistically as inseparable aspects of your wellbeing.The program will change the way you think about your diet, exercise and yourself, thus improving your health and desired body type. Be the best version of yourself! Created with Ridero smart publishing system

Contents Fitness for Body and Soul Introduction Hello! About the exercises — type and level of advancement About motivation for every day About meals About me Preparation for the first day of the program The rules of good sleep Day 1 Detox Fitness for your Body: Day 1 — click here Fitness for your Soul Day2 Strengthening Fitness for your Body: Day 2 — click here Fitness for your Soul Day 3 Balance Fitness for your Body Day 3 — click here

Fitness for your Soul Day 4 Peace Fitness for your Body Day 4 — click here Fitness for your Soul Day 5 Happiness Fitness for your Body Day 5 — click here Fitness for your Soul Day 6 Powerful Day Fitness for your Body Day 6 — click here Fitness for your Soul Day 7 Dreams come true Fitness for your Body Day 7 — click here Fitness for your Soul Day 8 Day of Respect Fitness for your Body: Day 8 — click here Fitness for your Soul Day 9 Gratitude Fitness for your Body Day 9 — click here Fitness for your Soul Conclusions after the program

I would like to thank all my family for support and encouragement to write this book as well as Jennifer and Brian Burrough for helping translate my thoughts into English

Introduction Hello! I am glad that you are motivated to take charge of your health and fitness. What I wrote in this book was supported by my personal experience and many people I had the opportunity to help and encourage to change their lifestyle. I am a certified Fitness Instructor, an admirer of physical activity and healthy and tasty nutrition. I am also interested in personal development in many aspects of life. The recipes and exercises presented here have worked well both for me and for people attending my classes. I am sure that they will also work for you and change your way of thinking about diet, exercises and yourself, and thus will contribute to improving your health and help you achieve your dream shape. Each day of the program has a specific theme, e.g. Detox Day, Power Day, Peaceful Day. I will try to guide you towards the development of your Soul and Body. I will talk here about the inner transformation that leads to an amazing external metamorphosis. I have discovered that no beautiful clothes, hairstyle or makeup will lead you to the true beauty that everyone has in themselves, sometimes only hidden under a thick layer of dust. This “dust” is often an accumulation of bad experiences,

lack of self-acceptance and improper lifestyle, especially unhealthy diet and neglect of physical activity. Exercise is important! It is not only about a beautiful appearance and slim figure, but about the proper functioning of the whole body. Through exercise, we improve the flexibility and firmness of muscles and we oxygenate the cells of our body. All of this enables us to feel good so that we can pursue our goals and enjoy a rewarding and active social life. Physical activity promotes self-acceptance and increases our attractiveness. We are able to change our lives for the better and be surprised how much can be achieved through regular short trainings. That is why I decided to write this program. It is supposed to make you feel better, younger, lighter and you will get an amazing shot of energy! Our challenge consists of 9 days of fitness for both soul and body. Every day you will get inspiration for action, a written diet and a set of exercises. Additionally, you will receive tasks that will guide you towards your personal development. Are you ready to discover the best version of yourself? Do you want to feel the true transformation? Do you want to finally smile at yourself? If so, let’s fire this rocket!

About the exercises — type and level of advancement They were prepared for you to strengthen and cleanse your body. These sets use Pilates exercises techniques and elements of Yoga. Therefore, they are very safe for your body and do not burden your knees or joints. There are no jumps, dynamic or violent movements. You also do not need any equipment, except for the exercise mat and a good attitude.

Nevertheless, these exercises strongly stimulate your metabolism. Some are very simple, others more demanding. I have made every effort to make the workouts as varied as possible, based on the proven sequences of Pilates and Yoga exercises. They will make you feel better and lighter — you will start burning unnecessary calories. You will also improve muscle flexibility and stretching. In addition, despite the effort, after a while you will feel the flow of energy and vitality. Do not be discouraged or give up. Try to do the given sets of exercises, and if you feel the need to rest, then take a break. You can relax on the mat at any time, listen to your body and do not do anything by force. You will be surprised how, despite the initial difficulties, you will steadily improve. Remember that only through consistent action can you reach your goal.

About motivation for every day The program features a daily internal development exercise — fitness for your soul. These are designed to help you believe in yourself and motivate you to achieve your goals. A positive approach to life turns into an action with surprising results. However, you need patience and perseverance. Trust me completely during the program and you will notice the difference in your perception and quality of life, in both the physical and mental spheres. Remember that these two spheres are closely related. Nine days of the program will be a seed from which something really great can be born. So do something for yourself, put aside your old beliefs and do the described exercises with confidence.

About meals For each day of the program there is a diet. These are my recipes, which I consume on a daily basis. I have made every effort to ensure that these are healthy meals, prepared from the least processed ingredients. Therefore, this food is rich in minerals and nutrients. Each of the dishes (lunches and dinners) is prepared no longer than 30 — 40 minutes. The dishes are relatively simple to prepare. I have not specifically given the calories of the dishes, because I am not in favour of counting calories. It is more important to prepare food from healthy ingredients, not containing saturated fatty acids or simple sugars. If we learn to cook and nourish healthily, combining it with physical activity, we will feel better and our silhouette will take a proportional shape. I am also inclined to the theory that exaggeration is not beneficial for us in any way. Eating something sweet or greasy once in a while is completely fine as long as our diet consists of 80% of healthy food. Of course, our 9-day program aims to cleanse and strengthen the body, so the dishes shown here are rather light and low in calories. These meals are largely meatless, although there are some recipes for dishes with poultry or fish. In such cases, I have provided alternative vegetarian versions. I hope that the dishes will nourish and satisfy you and contribute to your well-being. You can always replace one meal with another one in the book if you don't have ingredients or don't like it. Perhaps later you will decide to make your own versions of healthy meals, experiment, look for interesting flavors. Cooking can be a real pleasure and fun :-)

About me I am a fan of personal development, both physically and mentally. I love to practice Yoga, Pilates, go for long walks, ride a bike, run in the forest. I try to eat healthy, and by combining it with physical activity, my body is in a good shape and I have a lot of energy to achieve my goals. I would also like to emphasize that I don’t consider myself perfect, nor do I aim to be. I exercise to feel good and treat food as a fuel to function efficiently. I want to exist as the best version of myself, with reasonable priorities in terms of exercise and diet. I believe that true beauty is born inside a person and this energy emanates from within. If you let your inner beauty shine through, it will transform you inside and out. This is the message of this book and I hope it will be an inspiration for your further action.

Preparation for the first day of the program It is very important to get a good night’s sleep during the program. Sleep plays an important role in regenerating the whole body — all organs and absolutely all cells. It is a very important and often underestimated factor to preserve the health and beauty of our body. You don’t have to sleep in until 9.00 in the morning to get enough sleep! Go to bed earlier the previous day. Many people complain that they cannot fall asleep while lying down early. It is a matter of habit. When we go to bed at a similar time every day, our biological clock will change accordingly. Give yourself a few days and you will see that it works!

The rules of good sleep If you can, remove any electronic equipment such as a laptop or TV from the room you are sleeping in. Watching movies and programs late does not promote proper regeneration of the body and mind. Mute and put your cell phone away from bed, or preferably turn it off while you sleep. Telecommunication waves have a negative impact on our mood. Make the night a time of regeneration. Your body will thank you for this. Ventilate your room properly. We sleep better when we are oxygenated. Make the place where you rest clean and tidy. We have the saying, „As you make your bed, you will sleep this way.” It makes a lot of sense. Go to sleep with Scarlett O’Hara’s philosophy — „I can’t think about it now. If I think about it for a while longer, I will go crazy. I’ll think about it tomorrow.” Don’t take your worries to sleep. You will solve every problem the next day. It’s amazing, but often after a good night’s sleep, we have great ideas and are able to deal with different challenges. Take a positive attitude to bed with you. Finally you do something for yourself! Remember, every thought is a wave. That is energy, which has the power to make things happen. The conclusion is simple: if you think about yourself warmly and positively, this will become your reality. Try it, even for these 9 days — it does not hurt at all. The results may be surprising. It is worth knowing An adult person needs 7—9 hours sleep per day. This is an important time to regenerate the whole body, including calming

and „cleansing” the brain. Thanks to this we support our mental and memory processes. That is why sleep is so important for our well-being. Write if you sleep well at night. How many hours do you sleep? What could you do better? Which of the principles of good sleep can you introduce?

Day 1 Detox I hope you managed to sleep well! Start a new day with joy, today it’s the first day of your 9-day challenge! Let’s start with a nutritious and healthy breakfast. This first meal is a very important part of your day. It will give you energy for the whole day! Breakfast: oatmeal with grapes and banana

Ingredients: 5 spoons of oatmeal 2 teaspoons of linseed 250 ml of almond milk Bunch of grapes Half a banana Recipe: Pour almond milk, oatmeal and linseeds into a saucepan and cook for about two minutes. Take the oatmeal off the fire, cool it down. Stir well. Then pour the oatmeal into a bowl, add honey and washed

grapes and chopped banana. A quick, nutritious and healthy breakfast. Enjoy! It is worth knowing: Oatmeal has a lot of dietary fiber, and this compound has very beneficial properties for our body. It stimulates intestinal peristalsis, thanks to which it prevents constipation, lowers cholesterol levels, inhibits its synthesis, supports the process of weight loss by reducing the feeling of hunger. Grapes have a large amount of vitamins and minerals. They are rich in vitamins C and A, as well as B vitamins, potassium, phosphorus, calcium, magnesium, zinc, copper and iron. They also support the work of the thyroid, because they contain iodine. Let’s not forget about the antioxidants, i.e. polyphenols, which have a positive effect on the circulation, strengthen the heart and rejuvenate the skin. We have all these wonderful ingredients in our nutritious breakfast, which, when eaten regularly, will improve our health and skin appearance. Important: Remember that no matter what time of day you spend exercising, we should wait at least one hour after each meal before we start physical training.

Fitness for your Body: Day 1 — click here

Fitness for your Soul Now let’s focus on you. Let’s start this day with a positive note. Answer the questions below. Why do you like yourself? What is special about you? What have you achieved so far? Why have you achieved this?

After exercise, you deserve a nutritious lunch. It is very important to properly nourish your body after the physical work. Our body needs to balance the energy expenditure it has made. Therefore, it absorbs nutrients with increased power. And we should care that such a meal is healthy and varied, because it will affect our overall condition.

A nutritious lunch: buckwheat groats with pieces of tofu, spinach and mushrooms.

Ingredients: 1 bag of buckwheat Half of a Tofu bag

5 small mushrooms 1 bell pepper 2 handfuls of young spinach 1 handful of cherry tomatoes Recipe: Put the bag of buckwheat groats into 500 ml of boiling, slightly salted water and cook for about 20 minutes. Fry in rapeseed oil, diced tofu smoked together with mushrooms and chopped green peppers. Then add fresh spinach leaves and cherry tomatoes cut in half. Season with pepper and salt, you can add a teaspoon of mustard to the sauce. Enjoy! Answer the questions. How important is healthy eating for you? Do you need to take the time to eat healthily? Are healthy meals difficult to prepare?

It is worth knowing: Sometimes during the day, there is a desire for a snack. Remember that you can eat fresh vegetables at any time of day. Therefore, instead of cookies, it is better to choose crispy carrots and celery. After a while, your desire for sweets will wane, and you’ll start to reach for vegetables that have a lot of nutritional value, improve metabolism and have a positive effect on your skin’s appearance. Snack: carrots and celery dipped in a delicious yogurt sauce with herbs

Ingredients: 2 carrots 1 celery stalk Parsley or fresh basil. A few drops of lemon juice Salt and pepper Recipe: Peel the carrot and rinse the celery. Cut the vegetables into strips. Pour natural yoghurt into a bowl. Mix it with fine chopped parsley or basil. Add salt, pepper and a few drops of lemon. Dinner: nourishing avocado salad and bell pepper.

Ingredients: Half of lettuce Half of avocado Half of red bell pepper 4 cherry tomatoes Bunch of sunflower seeds Spoon of olive oil A pinch of salt and pepper In addition: rice wafers or crispy bread Recipe:

To the washed lettuce add diced avocados, peppers and tomatoes. Add olive oil, salt and pepper. Mix all ingredients and sprinkle with sunflower seeds. Consume the salad with rice waffles (e.g. wild rice) or crispy bread. Go to bed with a positive attitude. transformation has begun. Bravo to you!

Your

positive

Day2 Strengthening I hope that this day started beautifully for you, and if something has upset you, don’t give in to negative emotions. Remember that our thoughts have the power to make things happen. Therefore, any bad attitude can be replaced by a good one. It is amazing how positive attitude can change reality. Light breakfast: cottage cheese and sandwiches with tomatoes and spinach

Ingredients: 2 or 3 slices of whole grain bread Cottage cheese with low fat content Few slices of tomatoes Few leaves of spinach Butter or pesto paste Recipe:

Brush the bread with butter and cottage cheese. Cut the tomatoes and put them on sandwiches. You can add spinach leaves. Sprinkle with a pinch of salt and pepper. Add to this a delicious coffee or tea. Enjoy! It is worth knowing: Whole-grain bread is most often baked from rye flour and has a grey inside and brown crust. It is a type of bread that remains moist and fresh for a long time, does not crumble. Consumption of this bread has many advantages: it supports digestive processes, gives a feeling of satiety, reduces the risk of diabetes mellitus, protects against heart disease, and improves mood. Enjoy! Smile to life and life will smile to you!

Fitness for your Body: Day 2 — click here Fitness for your Soul Probably during the Fitness for your Soul on the first day, you realized that the things you managed to achieve were achieved with a certain consistency and small steps that you took. Now think about your goals. How can you achieve them using the small steps principle? What strategy can you follow?

Interesting lunch: Vegetarian rye sourdough soup

Ingredients: Bottled of sourdough — rye leaven Veggies: 1 carrot, 1 celery stalk, parsley, half of a leek Half of an onion, 2 cloves of garlic Half a pack of tofu,

Large natural yoghurt 2 tbsp rapeseed oil Recipe: Cook the veggies in 1 liter of water — carrot, celery, parsley, leek for about 1 hour. Fry in rapeseed oil diced tofu with chopped garlic and onion. Add to the pan with veggies together with the oil. Then pour the rye leaven. Mix the hot stock with large natural yoghurt in a bowl. Pour it into a pot, stir the whole thing and cook for a while. Add pepper and salt. Voila :-) This sour cream recipe makes more than one portion. Share it with someone :Dinner: salad — make it green

Ingredients: 1/3 head of lettuce 2 handfuls of spinach Half Avocado 1 Fresh cucumber 2 teaspoons of green olives A handful of mixed seeds for salad 1 tbsp olive oil Recipe: Cut all ingredients and mix. Add oil, lemon juice and pepper and salt to taste. Cut the dark bread into slices and put it into

a preheated oven. Bake for about 15 minutes. Enjoy! It is worth knowing: Did you know that avocado has a lot of nutrients? This fruit has oleic acid, folic acid, pantothenic acid, minerals — magnesium, zinc, copper, manganese, potassium, phosphorus, calcium, beta carotene and antioxidants. This set has many health promoting properties — it lowers blood cholesterol levels, reduces the risk of heart disease and strokes, supports the immune system, aids vision and regulates sugar levels. In addition, it is delicious and is widely used in the preparation of food. Do not give up. You are a great person and can be the best version of yourself. Sometimes life can be bad and unpleasant. Sometimes you do not know what you want or need. But in small steps we can reach the goal. Life is an eternal cycle of passing and change — just like the following lyrics from a song „Because after the night comes the day and after the storm the sun”.

Day 3 Balance Hello! We start another day of our wonderful adventure! Today we will focus on the internal balance and consistent path for your development. In practicing Pilates and Yoga, we constantly strive for mental and physical balance. Deep breathing and static exercise brings peace and tranquility, supporting our sustainable development. Breakfast: soft eggs and sandwiches with cottage cheese, bell pepper and dill.

Ingredients: 2 eggs Lean cottage cheese 2 slices of bell pepper Dill or spinach Recipe: Place the eggs in a saucepan and pour cold water over them. Put the saucepan on fire and when the water starts boiling — boil for 3 minutes. Pour hot water and pour cold water over the eggs. Gently spread the bread with butter, add cottage cheese, chopped bell pepper and dill. Your breakfast set is ready.

Enjoy!

Fitness for your Body Day 3 — click here Fitness for your Soul Pay attention to your breath today. Take deep breaths and exhalations. What effect does this have on you and your functioning? What knocks you out of balance, and what makes you happy? How can you make yourself happier in your life?

Nourishing lunch: chicken breast with jasmine rice and salad

Ingredients: 1 sirloin of turkey breast 1 bag of jasmine rice 1/4 iceberg lettuce Half fresh cucumber Half bell pepper Fresh basil 1 spoonful of oil

Small natural yoghurt A few drops of lemon juice Salt, pepper 1 clove of garlic Recipe: Put the rice in boiling, slightly salted water. Boil it for about 20 minutes. During this time make a salad. Add chopped fresh cucumber, bell pepper and fresh basil to the butterhead lettuce. Prepare a sauce for the salad. Pour a small natural yoghurt into a bowl and mix it with a little olive oil, salt, pepper and lemon juice. Pour the sauce over the salad. Rub the chicken breasts with oil or oil and spices — rosemary, salt and pepper. Fry them in oil for about 3 — 5 minutes on each side. Vegetarian version: carrot chops with white beans

Ingredients: 1 glass of grated carrot Half a can of white beans Half a glass of boiled groats 1 tbsp olive oil Half an onion 1 teaspoon of smoked bell pepper 1 spoonful of finely chopped fresh coriander A pinch of salt and pepper Recipe: Wipe off the carrot and put it in a bowl. Add chopped coriander

to it and mix. Separately mix the beans with oil and onions. Put them into a bowl. Then add the groats and mix all the ingredients, seasoning the mixture with smoked bell pepper and pepper and salt. Form the chops and put them into an oven preheated to about 200 degrees C. Bake for 30 minutes. Serve with the salad mentioned in the recipe above. Enjoy! Delicious supper: potatoes in spices.

Ingredients:

baked

zucchini

with

peppers

and

1 medium sized zucchini 1 large bell pepper 4 potatoes 1 clove of garlic Prepare oil marinade and spices: 3 tablespoons of oil, a clove of garlic, grated sweet bell pepper (preferably smoked), salt and pepper. Recipe: Pour olive oil into a bowl, mince a clove of garlic, add a pinch of pepper, salt, grated sweet bell pepper, add some chopped dill and lemon juice. Mix everything well. Cut vegetables into oblong pieces, potatoes into boats. Coat them in a previously prepared marinade and place them in a cool place for about 20 minutes. Then put the vegetables into a preheated oven — about 200 degrees C. Baking time is about 40 minutes. Enjoy!

Day 4 Peace The multitude of things and thoughts creates chaos in our minds. Sometimes we need to calm down to be able to look inside. Such time, only for yourself, will calm you down and give you strength. So it is good to have a few minutes of concentration every day. It is worth hugging yourself and saying a few warm words. Breakfast: muesli flakes on almond milk with fresh fruit.

Ingredients: Half a glass of muesli flakes, your brand of preference. A handful of chopped fresh fruit that you like — apples, bananas, strawberries or other berries A glass of almond milk. Recipe: Pour the muesli into a bowl and pour almond milk over it. Add the fruit. Enjoy!

Fitness for your Body Day 4 — click here Fitness for your Soul Why are you worth the effort you expend every day to achieve your goals? Do you believe that we have the power here and now?

A nutritious lunch: Tomato and vegetable cream with almond flakes and toast from whole grain bread

Ingredients: 2 carrots 1 celery stalk 1 parsley root Tinned tomatoes without peel 1 Onion Yoghurt cream Almond flakes Spices — salt, pepper, bay leaf Whole-grain bread — 2 slices Recipe:

Peel and rinse the carrots, celery, parsley and onions, put them in a pot with a liter of water and cook for 40 minutes. Then add the tomatoes. Mix the vegetables and tomatoes together and cook for a while. Add the spices. Put the bread in the oven or toaster for 15 minutes. Pour the cream on a plate and add some yoghurt on top. Sprinkle everything with almond flakes. Serve with the toasts. Enjoy! Dinner: a salad with tuna and egg.

Ingredients: 1 tomato 1 Fresh cucumber Half of the can with red beans Half a can of corn A couple of corrugated salad leaves Canned tuna in oil Hard-boiled egg Salt and pepper

Vegetarian version: replace tuna with canned chickpeas Recipe: Cut tomatoes and cucumbers into cubes. Add lettuce leaves, beans, corn and chopped tuna or chickpeas. Boil the egg hard (it should be cooked for at least 5 minutes), chop it into pieces and mix everything together. Now just sprinkle the salad with salt and pepper. Ready! Enjoy!

Day 5 Happiness When we are satisfied, our happiness has a positive effect on other people. We infect people around us with our endorphins. It is an extremely pleasant feeling when small gestures make a big difference in our surroundings. This is also when we attract others to ourselves. Therefore, as I mentioned earlier, smile at the world and the world will smile at you. Breakfast: Groats with fruits

Ingredients: Quarter of a glass of groats 1 glass of coconut or almond milk Fruit — the ones you like e.g. peaches A bit of honey or maple syrup Recipe: Boil the groats with milk and cook over low heat for about 12 minutes. Pour the porridge into a bowl, add fruit, honey or maple syrup. Voila! Delicious and healthy breakfast Enjoy!

Fitness for your Body Day 5 — click here Fitness for your Soul Think deeply about what happiness means to you. What makes you feel wonderful? What is really important in your life? What can you do to feel even better?

Lunch: fried soya tofu with mashed potatoes and dietary cucumber salad

Ingredients: 1 pack of tofu 4 potatoes Fresh cucumber Natural yoghurt Salt and pepper Recipe: Start with making a cucumber salad. Cut cucumbers into

plates. Add yoghurt cream and season with salt and pepper to taste. Peel the potatoes, put them in a pot with salted water and cook for about 40 minutes. Then pour off the water, mash the potatoes, adding 2 tablespoons of yoghurt cream. Slice the tofu and fry in oil in a pan for about 3 minutes on each side. Season with salt, pepper and ground fresh bell pepper. Enjoy! Dinner: salad with Greek feta cheese and pear.

Ingredients:

Several cherry tomatoes 1 small pear 100 g. Greek feta cheese with reduced fat content Lettuce leaves 2 tbsp olive oil Salt, pepper, dried oregano Recipe: Cut the tomatoes in half, the pear in cubes, mix with the lettuce leaves. Then add diced feta cheese. Pour oil on everything and add spices. Delicious and healthy salad is ready :-) Enjoy!

Day 6 Powerful Day Remember, you are the source of your power. Start every day by valuing yourself. No one else will give you a sense of happiness and fulfillment if you do not love yourself. Turn today’s course of events to your advantage. Travel down life’s paths lightly and gracefully, no matter how bumpy the road is. Breakfast with pesto paste:

Ingredients: 2 or 3 slices of dark bread Pesto paste A few cherry tomatoes Lettuce leaves Recipe: Brush the dark bread with pesto paste. Add chopped tomatoes and lettuce leaves Pair this with a glass of juice, tea or coffee.

Enjoy!

Fitness for your Body Day 6 — click here Fitness for your Soul Think of one new skill you would like to learn. It could be a foreign language course, a painting, dance, visage, or business training. It is always good to learn something new and expand your knowledge. In this way, we stimulate our brain to work constantly, discover new possibilities. Therefore, do not limit yourself to already acquired knowledge, but always try to reach for the unknown. If you do, life will be a constant adventure for you. So what would you like to learn?

Lunch: pasta with fresh vegetable sauce

Ingredients: Red and yellow bell pepper Cherry tomatoes Zucchini 2 cloves of garlic 250 g. penne noodles Recipe: Slice the zucchini and fry it in rapeseed oil. Add finely chopped peppers and tomatoes. Add minced cloves of garlic, salt and pepper to the vegetable mixture.

Put the pasta into boiling salted water and cook it for 7 minutes. After taking it out of the water, pour the vegetable sauce over it. Enjoy! Dinner: rainbow trout with salad.

Ingredients: 1 rainbow trout 2 tbsp olive oil 1 clove of garlic A few drops of lemon juice Lemon slice Salt and pepper Salad: Lettuce Half a tomato Half a fresh cucumber 3 strawberries or a small handful of grapes Spoon of olive oil Half a spoonful of balsamic vinegar Salt and pepper Recipie: Pour olive oil into a bowl, add a minced clove of garlic, lemon juice, salt and pepper. Mix thoroughly. Brush the fish inside with this sauce and pour it outside with. Also put a slice of lemon inside. Preheat the oven to 220 degrees and bake the fish for 20 minutes. Wash the lettuce and tear it into smaller pieces. Cut the tomato, cucumber, strawberries or grapes and mix the ingredients. Add oil, pepper vinegar and salt. Vegetarian version: chickpea chops with salad. Ingredients: 150 g chickpeas 1 carrot

2 tablespoons of yoghurt cream 1/2 red onion 80 g breadcrumbs 1 tablespoon of linseed Kurcuma Rapeseed oil for frying Salt and Pepper Recipe: Peel and grate carrots. Chop the onion. Fry the vegetables in oil. Mix the rinsed chickpeas into a smooth mass with fried carrots, coriander seeds, turmeric and ginger, a little salt and pepper. Add egg, breadcrumbs and linseed to the mixture. Form chops and fry in hot oil. Enjoy!

Day 7 Dreams come true What if you assumed that today is the day when you fulfill your desires? Celebrate little pleasures without remorse. Have a bit of relaxation — read a book, go to the cinema, meet with friends, laze in the park, buy yourself new shoes, arrange puzzles :-) What comes to your mind, what could make you happy. Laze a little, let your time flow freely. Look at life. Such a day will make you feel delightful freedom and happiness :-) Breakfast: French toasts with maple syrup and raspberries

Ingredients: 2 slices of whole grain bread 1 egg Bunch of raspberries Maple syrup Recipe: Break egg into bowl and whisk it with a fork. Dip the bread in the egg on both sides. Then heat up the pan and add a piece of butter. Fry the toast for 1 minute on both sides. When serving, pour maple syrup over the toast and add

raspberries. Yum! Immediately better :)

Fitness for your Body Day 7 — click here Fitness for your Soul Think of the person who made a special impression on you at some point in your life. What qualities did this person have? How did they relate to people? Which of the actions of this person was inspiring for you?

Lunch: fit spaghetti

Ingredients: Tomatoes in a can Half of a can of red beans Garlic clove Spoon of olive oil Low-fat yellow cheese for sprinkling Pasta for spaghetti with durum flour Recipe: Fry minced garlic in olive oil, add tomatoes and mix. Then add red beans, salt and pepper. Cook pasta for about 7 minutes (salt

water, add a few drops of oil), pour it over the prepared sauce and sprinkle with yellow cheese. Enjoy! Dinner: salad — paprika fantasy

Ingredients: 1 red bell pepper 1 yellow bell pepper 1 fresh cucumber 2 tablespoons of olives

Bunch of lettuce leaves Spoon of olive oil A pinch of salt and pepper Recipe: Cut peppers and cucumbers into smaller pieces. Add olives and optionally broccoli or alfalfa sprouts. Pour oil and season with salt and pepper to taste. The salad can be eaten with crispy bread. Enjoy!

Day 8 Day of Respect Respect is an extremely important part of life. It should be directed to the people around us as well as to each other. Each of us has something beautiful and valuable inside. Noticing these features, we will be able to appreciate our life. Looking with admiration at the achievements of other people can motivate us to further action and development in the direction we want to go. Breakfast: a salad with a banana, peach and granola, natural yogurt and a bit of honey.

Ingredients: 1 peach 1 banana 2 spoons of granola or muesli Small pack of natural yoghurt 2 teaspoons of honey Recipe: Cut the banana and peach into pieces. Add granola and mix. Then pour natural yoghurt over the salad and add honey.

Enjoy!

Fitness for your Body: Day 8 — click here Fitness for your Soul Write about what respect means to you. Do you show it to other people as well as to yourself?

Lunch: cream of broccoli and vegetables

Ingredients: 1 carrot 1 root of a parsley 1 large broccoli or two small ones 2 medium onions 3 large cloves of garlic 1 tbsp cream cheese Salt and pepper Recipie:

Cut the veggies into smaller pieces and cook it for about 10 minutes. Add chopped broccoli and cook for another 15 minutes. Then add a tablespoon of cheese, a pinch of salt and pepper to the stock and mix the whole mixture into cream. Enjoy! Dinner: buckwheat groats with vegetables

Ingredients: 1 bag of buckwheat 1 carrot

1 root of a parsley Half red bell pepper 2 trays of grated yellow cheese with low fat content 2 tbsp rapeseed oil Salt, pepper to taste Recipe: Cut the carrots and parsley on the plates and put them in the pan. Add some rapeseed oil and fry for 5 minutes. Then add the chopped peppers. Mix everything and continue frying for another 10 minutes while still mixing. Separately boil in a saucepan and let the water boil. Toss in the bag of groats and cook for 20 minutes, then mix the groats with the vegetables and add the cheese. Season to taste. Your dish is ready! Enjoy!

Day 9 Gratitude Congratulations. You are already on the 9th, the last day of our program. You have shown yourself to be a persistent person and able to carry out the program. Today is a day of gratitude. Let us dedicate it to the miraculous gift of life and existence on our beautiful planet. Let us think about the wonderful nature that is the source of our existence. Let us respect and support it, because the further we move away from it and lock ourselves in the concrete walls, the worse we feel and function. Let us also remember that we are the creators of our fate. Let us dare to fulfill our dreams and strive to achieve our goals. Let us put effort into everything that is important for us. This attitude will make us feel happy and fulfilled. Breakfast: egg paste sandwiches with avocado

Ingredients: 2 eggs Half of avocado 3 spoons of natural yoghurt A few drops of lemon or lime juice 2—3 slices of whole grain bread Recipe: Boil the eggs hard — that is in boiling water for at least 5 minutes. Then peel and cut into pieces, add crushed avocado, natural yogurt and mix well. Season with lemon, salt and pepper,

spread the bread paste. Enjoy!

Fitness for your Body Day 9 — click here Fitness for your Soul Write down everything you are grateful for in your life. I guarantee that you will feel much better when you summarize all good things you already have.

Lunch: couscous with tofu and vegetables

Ingredients: 1 glass of couscous groats — about 250g. 1 tofu pack red bell pepper half 1 carrot fresh basil leaves spoonful of olive oil salt and pepper Recipe: Cut the tofu into pieces and fry it in oil for about 5 minutes. Then add diced peppers and carrots chopped into plates, stirring

continuously. Pour a little water over everything and stew under the lid for another 5 minutes. Add chopped basil, a pinch of salt and pepper and cook for 2 minutes more, then set aside. Pour the couscous groats into a bowl. Boil 1.5 glasses of water (300 ml) and pour it over the groats. Set aside for 10 minutes, then serve everything together. Enjoy! Dinner: delicious Gazpacho soup

Delicious and healthy Gazpacho soup, which is served cold Ingredients: Half a kg of tomatoes Half of a fresh cucumber Half of a bell pepper 2 slices of onion Half a clove of garlic 1 tbsp lime or lemon juice 2 tbsp olive oil 1 teaspoon of wine vinegar Half a glass of flesh from delicate bread A pinch of chili, salt and pepper spice Recipie: Scald the tomatoes and peel them from the skin and dice. Add chopped cucumber and bell pepper, onion, minced garlic, lime or lemon juice, wine vinegar and olive oil, bread, chili spice, salt and pepper. Mix everything into one mass. Serve cooled! Enjoy!

Conclusions after the program How do you feel after the 9-day program? Have you noticed any positive changes in your body?

Remember, this is just the beginning. Our program is the first, but very significant, stage of changes to improve the quality of your life. The recipes given here show how you can prepare your meals healthily and tastefully. As for exercises, they can be repeated in regular cycles. They are safe yet very effective, and will improve the health of your whole body. In addition, with regular sessions, you can develop a beautiful and shapely silhouette. I wish you the same success in achieving your goals. Be the best version of yourself! If you want to share your impressions on the program, I will be grateful if you write to me at: [email protected] Thank you!