Individual training plans

If you are here, you are probably looking for a trainer who will help you achieve your health and training goals, inspire and motivate you to physical activity.

My name is Monika Wierzbicka and I am a certified personal trainer, strength and functional trainer and fitness instructor. My greatest achievements are a gold medal at the Polish Championships in the Bikini Fitness category, the Polish Cup and 8th place at the World Championships in Berlin. Specializes in:

• body shaping,
• personal training
• injury prevention and correction of posture defects

Individual Training Plans – what, for whom and how does it work?

Our offer is addressed to people who want to go to the gym on their own or want to exercise at home and are looking for safe, proven and individually prepared sets of exercises.

How are we doing?

• we arrange a first meeting to conduct tests and get to know you (past injuries, professional work, current health condition, time possibilities)
• based on the information collected from functional and motor tests, we develop your individual exercise plan, which you can implement at the gym or at home.
• together with a dietitian, we develop nutritional principles adapted to the results of your body mass composition, your body’s needs and training days
• we plan training goals and schedule
• I provide you with my support and consultations

The first meeting – we will describe it in more detail so that you know what awaits you and how to prepare for it.

1. We’re getting to know each other

We start by getting to know your lifestyle:

• level of activity during the day in free time and at work
• diet, quantity and quality of meals, portion size
• sleep, stress, possible activity hours, etc.

Then, based on the interview, the personal trainer tries to determine in detail the health condition of the person for whom he is to prepare a training plan in order to exclude contraindications to physical exercise and select the right exercises, also for people struggling with health problems.

Some sample questions:

• Do you have any problems with your musculoskeletal system (injuries, mobility limitations, fractures, sprains, etc.)?
• Do you suffer from any diseases (e.g. hyperthyroidism, hypothyroidism, diabetes)?
• What is the condition of your circulatory system (examples of diseases: hypertension, arrhythmia, atrial fibrillation, etc.)?
• Do you experience back, limb or other pain and in what situations?

For people who have had or still have a medical condition, we may ask for a medical history or available radiological tests.

2. Measurement of body mass composition and its discussion

Before starting training, we perform a precise measurement of body mass composition to determine the starting point. We start with circumference measurements, then use a special scale to examine the content of fat and muscle tissue, water level in our body, bone weight, as well as height and initial weight. We always take a “before” photo to have evidence of the quick changes that will occur in YOUR body.

3. Functional testing and posture

We need to know your strengths and limitations, so we check: joint mobility, movement patterns, posture, and spine curvature. You are watched from the very entrance, it is extremely important what posture you have and how you move. Thanks to this observation, we gain the first information about posture defects that have a real impact on your fitness.

4. We adapt the action plan to your training capabilities

Depending on your individual preferences, you can go to the gym, exercise at home or outdoors. Remember, you decide how many days a week you devote to training. Our task is to select exercises so that they meet your training goals, improve your health and encourage physical activity.

5. We discuss tips for proper nutrition

REMEMBER – to quickly achieve visible results, you must combine physical exercise with an appropriate diet.

If you are overweight and want to lose weight, your diet must be based on a caloric deficit. The person using it must eat less than the energy they use, e.g. if our daily calorie requirement is 2,200 kcal, we must reduce it to 2,000 kcal. When creating a slimming diet, we must calculate the values of all macronutrients (protein, carbohydrates and fats) necessary for proper functioning. This need is different for each of us. What helps one person lose weight may not necessarily be good for you. When calculating caloric demand, many factors are taken into account: the type of work performed, the type and duration of training, other physical activities during the day, as well as age, height and current weight. A common mistake when losing weight is not matching your diet to your lifestyle. A physically active person who exercises regularly will have a much higher energy requirement than a person who leads a sedentary lifestyle and does not move much. Drastic cutting of calories can lead to energy deficiencies, which make the metabolism lazy and cause the body to no longer cope with the metabolism after the weight loss ends, resulting in the yo-yo effect.

5. Consultations

At Mediss Medical Clinic, you can take advantage of promotional conditions from consultations with one of our doctors or dieticians or use the help of physiotherapists.