Health Coaching is for you if you need support, in at least one of the following areas:

Healthy eating

Healthy
Eating

Healthy eating

The Whole Truth About Healthy Eating

Is there something in your life that makes time and the world around you stand still? An activity, a beautiful view, or a melody that melts your heart, making you feel that this is the place and moment that could last forever. Perhaps there's someone with whom hours pass like minutes, providing more than a thousand others could? In our lives, there are people, situations, activities, or places that bring immense value. This is your life's nourishment, the energy that fills you and propels you forward, giving you the fuel to get up in the morning and live. It makes life full of colors and flavors so the food on our plate takes a back seat and is no longer as important.

In health coaching, we also call this nourishment because it is food for your soul, heart, and mind. In reality, everything present in our lives can either nourish us or harm us, make us feel good or bad, add strength and energy to our lives, or take it away. It's about the environment you live in, what you read, watch, listen to, who you spend your free time with, your career, your relationships with others, your goals, and dreams.

Life Will Surprise You
- Overeating as an Effect, Not the Cause

Even if the food on your plate is the healthiest in the world, however, if your life is problematic, your job is stressful, or you are lonely, it will be challenging to be healthy and happy. Clients often claim they have a problem with excess weight, and it turns out that what and how they eat is only a consequence, not the cause. Instead of focusing on what's on the plate, we address what's beyond it: the hated job, divorce, or unattainable standards we set for ourselves.

Sometimes, the imbalance in eating reflects an imbalance in life. Consequently, when we take care of these important matters that inspire us and ignite our hearts, the food on the plate ceases to be a problem. When we learn to be good to ourselves, allow ourselves to feel the emotions we have, ask ourselves what we want, and finally start living our lives, many things fall into place. We strive for balance, on the plate and in life.

And What About That Plate?
A Few Simple Rules for Healthy Eating

In theory, most of us know what healthy eating involves, but what we do with that knowledge is a different story. I understand healthy eating as enjoying tasty, satisfying meals that provide our bodies with the best nutrients. Below, I explain how healthy eating looks in practice ?

  1. Consume whole, unprocessed foods that are close to their original form.
  2. Avoid processed foods whose ingredients we can't even understand from the label.
  3. Eat a variety, primarily focusing on vegetables and fruits, followed by high-quality proteins and fats.
  4. Bake and cook instead of frying.
  5. Consume 25g (maximum 50g) of sugar per day in any form (excluding fresh, unprocessed fruits).
  6. Drink at least 3 liters of water per day—the more, the better.
  7. Use salt moderately, up to 5g or a teaspoon per day.
  8. Prepare most of the food you eat at home.
  9. There's no magic diet, forbidden foods, calorie counting, or obsession with food.
  10. Follow the 80/20 rule, meaning 80% of the time eat as described above, and leave 20% for being a human and craving a pizza or doughnut.

Note: The above does not apply to individuals who, for medical reasons, have a specific diet recommended by a doctor.

You Can Count on Me

As a psychologist and health coach, I offer support to clients in both types of nutrition change. The holistic approach used in health coaching allows working with a person as a whole, considering their temperament, and experience, and living in an environment where they and the environment constantly interact. I don't work with the problems that come to me, I work with people, their history, present, and future. I offer an individual approach to treating important matters with due respect and attention. It is the client who decides what we work on and what kind of nutrition is currently important to them.

Building new habits applies to both healthy eating and lifestyle, addressing the most crucial aspects for the client. The client receives knowledge and practical tasks to replace old, unhelpful habits with new ones that will allow them to enjoy health and happiness for many years.

Healthy eating doesn't have to mean the same thing to you as I wrote above. You will create your own rules for a healthy life that will stay with you for years. You are the best expert on yourself, and no one will tell you what to eat or how to live. If you think health coaching is for you, please contact me. If you think health coaching is for you,


Weight Issues: Obesity, Overweight, and Underweight

Weight Issues: Obesity, Overweight, and Underweight

Weight Issues: Obesity, Overweight, and Underweight

Everyone is different, with unique bodies, temperaments, and lifestyles. Yet, we all aspire to be healthy and feel good about ourselves. Body weight becomes problematic for many of us at various stages of life. Obesity, overweight, underweight, weight fluctuations—too much, too little, too fast, too slow, lack of results— we all know it. Body weight is crucial for our health and often our well-being. A healthy diet and physical activity are fundamental for maintaining a healthy weight. Implementing those changes requires time and persistent effort, but it's achievable for everyone, as many people have already succeeded.

If you're struggling with weight, seek support from a doctor or another specialist. Excessive body weight is a common issue (affecting up to 59% of Poles, with 21% classified as obese). When aiming to lose weight, a visit to a clinical dietitian is usually the first step. After gathering information and analyzing blood test results, the dietitian develops a nutrition plan, considering potential diseases, allergies, or intolerances. It's important to remember that weight loss is a complex process, and a diet alone often won't solve the problem. A health coach can work in tandem with a dietitian, offering a different approach to weight loss.

How a Health Coach Can Help You:

  1. Motivation to Initiate and Persevere in the Change Process:
    Many people complain about a lack of motivation to lose weight. Sometimes, it's a health condition that compels us to take action, but still, not everyone finds it a sufficient reason to prioritize their health. Health coaching offers working with the client based on their values, allowing them to set health goals aligned with their life's direction. In health coaching, the focus is on changing behaviors and dietary habits to achieve a healthier body that we will love. Undoubtedly, obstacles, confusion, and doubt arise during the change process. These are natural states that we can prepare for. The client, supported by the coach, develops specific tools ready for use during a crisis. Additionally, the coach provides informational and emotional support throughout the change process.
  2. Identifying the Root Cause— Food or Emotions?
    Often, clients wanting to lose weight attribute their problem to an inappropriate diet. However, very often, what matters is not what's on our plate but what we feel and think about ourselves. Unnecessary kilograms, serving as a protective armor, turn out to be a consequence rather than a cause. Some unconsciously build a habit of regulating their emotions with food and eating when sad, bored, stressed, or lonely. We eat because we experience emotional hunger, which we confuse with physical hunger. In such a situation, a diet doesn't solve the underlying problem, it merely addresses its effects. Health coaching offers a holistic approach, allowing the client to discover the true causes of overweight and work on them. In health coaching, the client learns intuitive eating, experimenting with food, listening to their body, and responding to its needs. They understand the differences between physical and emotional hunger, as well as methods of emotion regulation and stress reduction. The selection of tools and work methods to change unhelpful habits is individually tailored to each client.
  3. Beyond Dieting:
    As mentioned earlier, health coaching doesn't offer specific diets, unless the client needs it for medical reasons. Instead, it focuses on changing habits and introducing a healthy eating norm into our lives, not just a temporary diet to lose weight. Often, popular diets are ineffective, especially when attempted independently. The diet may not work because it simply isn't suitable for us. It's not a one-size-fits-all scenario, each of us is bio-individual, and everybody has different needs. In working with a health coach, the client gets to know themselves, learns to listen to their body and its needs. They discover what healthy eating and lifestyle mean to them. Subsequently, they develop their own rules and create new habits that will serve them for years to come.
    They discover what healthy eating and lifestyle mean to them. Subsequently, they develop their own rules and create new habits that will serve them for years to come.
  4. Changing Behaviors:
    To lose weight and maintain a healthy body, a change in our daily behaviors is needed. Changing habits may take more time than the average duration of a weight loss diet, but the positive health effects, long-term results, and self-development are much more satisfying.
    Research shows that, on average, it takes 66 days to change a habit, but this is an average ranging from 18 to 254 days. This means that each of us will learn a new behavior in a different time frame. Moreover, it's not so much about time but about the number of repetitions for the behavior to become automatic. Therefore, addressing the client's root causes of being overweight, individually selecting the time for work, and using scientifically supported methods will lead to an effective change in behaviors and the establishment of a healthy lifestyle for the long term.
  5. Organization:
    Organization during the change process is crucial. Initially, it will require more effort, but over time, it will decrease, and new, desirable behaviors will become automatic. Planning meals, grocery lists, time for meal preparation, cooking for other household members, preparing other household members for changes—all of this may seem overwhelming. Moreover, our entire life cannot suddenly revolve around food and become an additional stressor for us. A health coach offers support in all these aspects to ensure that the change process occurs naturally and without stress.

The issue of body weight is very common and remains unresolved for many of us. I invite you to introduce more health-promoting behaviors into your life to achieve the goals you set for yourself. I provide informational and emotional support in each of the steps mentioned above. If you believe I can help you, please feel free to reach out.

Stress Reduction

Stress Reduction

Stress Reduction

No one ever taught me what stress is and how to reduce it. There were no discussions about it at home or school. During my first studies and later at work, it became routine to party on weekends or watch movies with pizza and wine. Over the years, thanks to psychological studies and yoga practice, I began to notice that it works the opposite way. What we learned from observing previous generations often does more harm than good. When I'm tired, it's not due to a caffeine deficiency in my body, it's a signal that it's time to slow down and rest. Usually, after a whole week, the last thing I need is a noisy party and alcohol. Sleep, rest, boredom, yoga, a walk, or a homemade meal are methods I use to restore balance.

Effectively Reduce Your Stress

And what about relaxation? The truth is that most of us don't know how to do it. Watching series, partying, meeting friends, or shopping is not relaxation, it's a disconnection from what is currently happening inside us. Of course, we all do this, we need it, but if these are our only ways of relaxing, it's worth expanding our repertoire. Stress reduction and relaxation are states opposite to the state of stress, so to minimize its effects on our body, we should immerse ourselves in a state of calm, relaxation, and rest. Below are effective methods to soothe our nervous system.

  1. Contact with Nature
    In the past, we lived in constant contact with nature, which, with its cyclical nature, taught us to function with the daily cycle and seasons. Therefore, today, contact with nature gives us great relief. Being in touch with nature naturally limits incoming stimuli, provides tranquility, and encourages deeper reflection. Research shows that just 20-30 minutes of daily contact with nature is enough to significantly reduce the level of the stress hormone.
  2. Movement
    Our bodies are designed for movement, that's why we have muscles and joints. Movement allows us to release stress from contracted and tense muscles. Our heart and breath quickly adapt to the effort exerted by the muscles, and the brain produces happiness hormones, i.e., endorphins. Moreover, after physical activity, we transition more easily into a state of relaxation. Let's move our bodies to regulate our emotions and reduce the effects of stress.
  3. Meditation and Breathwork
    Meditation is a scientifically proven method of stress reduction. It allows the body to relax, and the mind to calm down, providing a sense of balance and inner peace. During meditation, our breath slows down and becomes shallower, the heart pumps blood more slowly, and our body enters a state of relaxation, the opposite of the state of stress.
  4. Yoga
    Over the years, I've noticed that those who claim yoga isn't for them are the ones who need it the most. In yoga, we pause for a moment, quieting the mind, learning to be with ourselves, listening, observing, and responding. I call it a form of meditation in motion, where we connect breath with movement. Yoga allows us to achieve a state of relaxation, reducing the effects of stress on the body.
  5. Guided Relaxations
    Guided relaxations, as the name suggests, aim to guide us into a state of relaxation, calmness, and relief. They involve listening to the instructions of the guide and entering deeper and deeper into relaxation. The most well-known guided relaxations include Schultz's autogenic training, Jacobson's relaxation, or body scan. There are many types available on the internet.
  6. Massages
    Massage is a mechanical relaxation of the muscles, which also calms our mind and nervous system. Massaging the areas where stress tends to accumulate facilitates entering a state of relaxation. An hour-long massage effectively lowers the level of the stress hormone (cortisol) and triggers the release of the happiness hormone (serotonin).
  7. Nutrition
    Healthy eating can alleviate the effects of stress and reduce cortisol in our bodies. Moreover, the process of cooking or baking, if we have the desire and time, can be very relaxing. For a few minutes, our mind is engaged in a specific task, all senses are activated, and we treat ourselves and our loved ones to a nutritious meal cooked with love.
  8. Journaling
    Recording our thoughts, emotions, ideas, dreams, or problems has a positive impact on how we feel in everyday life and helps us cope better with traumatic events. Free writing is a safe space where we can express what is so difficult to articulate. Writing about what we feel and think helps us process emotions, understand behaviors, and give meaning to events, thereby reducing symptoms of depression, anxiety, and stress. Moreover, it helps us solve problems by organizing our thoughts on a given topic and finding constructive solutions. It is a form of self-help available to everyone.

How Can I Help You?

In health coaching, we pay a lot of attention to the topic of stress and methods of its reduction. If you have a problem with excessive stress and are looking for ways to cope with it, I invite you to contact me. In the coaching process, there is a safe space where you will try various stress reduction methods and choose those that are effective and enjoyable for you.

Physical Activity

Physical Activity

Physical Activity

Let’s move!

Movement is one of the crucial aspects of human life. From birth, we acquire new motor skills every day to be able to use the full range of movements and capabilities of our bodies in the future. Physical activity is a key factor in protecting us from diseases, influencing the quality of our daily lives, and how long we live.

What will you gain?

The benefits of physical activity are numerous, and every part of our body reaps its rewards. Here are a few of the most important benefits of physical activity:

  • Lower mortality from any cause, meaning a longer life
  • Lower incidence of arterial hypertension
  • Lower incidence of various cancers, including bladder, breast, colon, stomach, and kidney
  • Reduced risk of type 2 diabetes
  • Weight reduction
  • Improved mental health
  • Increased self-confidence and trust in our bodies.

From my own experience, being physically active helps me stay mentally active, release emotions from my body, and find inner peace.

You don't have to play sports

Remember that you don't have to play sports to be physically active, and it's not true that some people are made for physical activity while others are not. Everyone can move, and our bodies are designed for it. We have muscles, joints, and bones that provide us with infinite possibilities. Every kind of movement counts: walking, cleaning, playing with a child in the park, dancing, or sexual activity. WHO recommends that adults engage in 150 to 300 minutes of moderate-intensity physical activity per week and, additionally, strength training involving major muscle groups at least two times a week.

It's supposed to be fun!

There are so many types of activities with varying intensity and duration that everyone can find something for themselves. Moreover, our needs and preferences may change with age, the menstrual cycle phase, time of day, or mood. It's not about choosing the most intense form and pushing yourself to your limits several times a week to achieve a desired figure. Health is not about size or the number on the scale, health is about how we feel in our bodies. It's about enjoying movement, exploring its various forms, finding what feels good in your body, and learning to consciously choose the type that your body craves.

How can I help you?

Health coaching emphasizes the benefits of physical activity in all aspects of our health. Usually, in the coaching process, the client works on several areas of life in which they would like to make changes, including physical activity.

Working with a health coach involves:

  1. Building motivation to increase physical activity in daily life
  2. Education on the types of physical activity, their health benefits, and recommendations for their performance
  3. Experimenting with different forms of movement
  4. Creating an individual physical activity routine tailored to the client's needs and schedules
  5. Maximizing physical activity in daily life
  6. Increasing self-confidence in one's body
  7. For women – learning about the Cycle Syncing Method and how to align our activity with the phases of the menstrual cycle.

If you are interested in health coaching, feel free to contact me.

Sleep Problems

Sleep Problems

Sleep Problems

Make Sleep Your Friend

Sleep is one of the most underestimated factors influencing our mental and physical health. Its beneficial effects on the body, mind, and emotions are numerous. Sleep improves our memory and cognitive processes, reduces the risk of many diseases, including cancer and heart attacks, significantly lengthens our life, and these are just a few of its key benefits. Despite this, the majority of us sleep too little. In developed countries, we face a sleep deprivation epidemic, which has dramatic consequences for our health. The two most common reasons for this situation are: we can't sleep, or we don't want to.

I Can't Sleep

From time to time, everyone has a rough night, which is normal when we experience challenging events, excessive stress, illness, or during travel. However, many of us have sleep problems that hinder our daily life. Among them are difficulties falling asleep in the evening or waking up too early in the morning, nighttime awakenings and difficulty falling back asleep, or restless sleep. Unfortunately, sleep problems often create a so-called vicious circle because we sleep poorly at night, during the day we worry about it, which makes us anxious, and the next night we sleep poorly again, and this is how a new habit builds.

It's worth knowing that this can be changed primarily through behavioral and cognitive methods, and if necessary, by incorporating pharmacologic solutions. Below are effective ways to deal with insomnia:

  • Sleep hygiene rules (regular sleep schedules, removing clocks and stopping rituals without which we can't sleep, and guidelines on what to do when we can't sleep)
  • Sleep restriction technique
  • Stimulus control technique
  • Sleep diary
  • Working with negative thoughts about our sleep
  • Making lifestyle changes (diet, physical activity, stress reduction)
  • Relaxation and breathing techniques

I know very well that insomnia is a huge exhaustion, bad mood and negative thoughts. I was there for a long time too, but I also know that it is possible to get out of it and look forward to the approaching night again as if it were a longed-for rest.

No Time to Sleep

This is another reason for sleep deprivation that, in a way, we create for ourselves. I realize that adult life is not kindergarten, our work, responsibilities, taking care of children or elderly parents, managing the household, social life, travel, illnesses, and all aspects of our daily lives overwhelm us. We don't have time to eat peacefully, take care of ourselves, or get enough sleep. However, sometimes our beliefs about sleep are mistaken. I often hear that sleep is a waste of time, laziness, or a luxury that must be earned. Well, no! Sleep that provides rest is your right and one of the basic physiological needs necessary for life. It is possible to organize your day to extend sleep time and apply techniques to improve sleep quality so that it provides us with greater rest. Sleep should be our priority because it is the foundation of health and proper functioning. Trust nature, if sleep weren't necessary for us, it wouldn't exist.

If you have sleep problems or would like to work on longer, higher-quality sleep, I encourage you to collaborate. Both my education and experience allow me to use a range of tools when working with a client to achieve improved sleep. I know that insomnia is a huge challenge causing distress and negative thoughts, but I assure you it's a problem that can be solved.

Emotional Eating

Emotional Eating

Emotional Eating

We eat the way we eat because we're afraid to feel what we feel. Gennen Roth

I understand that for many people, weight loss is a challenging topic, not only because of the difficulty of shedding extra pounds but also due to the fear of losing something significant that food provides them. Sometimes, in the weight loss process, it turns out that excess weight is not the cause but only a symptom. In reality, we need to address what we feel and how we react to it.


You Won't Find a Solution in the Fridge

In my work, I meet people who eat because they feel overwhelmed, they eat to avoid feeling emotions or because it gives them a sense of peace and security. Emotional eating is the tendency to consume calorie-rich meals in response to situations that evoke negative emotions, often in the absence of physical hunger. Somewhere in the early stages of our lives, we learn such behavior patterns in response to stressful events. Perhaps at home, our parents reacted in this way to stress, or we were rewarded with sweets for good behavior, creating positive associations with food. Moreover, let's be honest, eating is enjoyable. It gives us a sense of fulfillment and comfort, stimulating the brain's reward system, which works to motivate us to repeat pleasurable behaviors (a system involved in addictions). Furthermore, food is widely available and reliable because it always works the same way. As a result, we develop such a habit.

Many of us tend to snack on emotions, and everyone has their so-called comfort foods that evoke pleasant memories and emotions from childhood. However, if, despite the lack of physical hunger, we eat to feel better or avoid negative emotions and states, we are using food for the wrong purpose. If you eat when you feel sadness, stress, disappointment, grief, boredom, or loneliness, you are using inappropriate tools in response to important emotions. It is crucial to realize that there is no food, or amount of it, that can genuinely soothe our emotions. I am convinced that the reason you eat is very important, and therefore, it needs to be addressed appropriately. Your emotions are not asking for food. Nutrition is supposed to provide our bodies with essential life nutrients, and additionally, it is enjoyable and fulfills social or cultural functions. However, regulating our emotions is not its function.

How Can I Support You?

Emotional eating is a complex issue, therefore, in health coaching, working with the client is multidimensional. Below are a few sample elements of the coaching process that you can expect when working with me:

  1. Education on healthy eating, types of hunger (physical vs. emotional), and states of hunger and fullness.
  2. Psychoeducation on emotions and their regulation, stress, and effective coping methods.
  3. Creating an individual plan for emotion regulation and stress reduction (self-care routine).
  4. Identifying behavioral, emotional, and environmental factors triggering the need to eat (despite the absence of physical hunger). Eliminating these factors or changing our reaction to them. Learning self-observation, recognizing signals from the body, and responding to them appropriately (using a self-observation journal).
  5. Learning self-observation, recognizing signals from the body, and responding to them appropriately (using a self-observation journal).

Health coaching offers support to the client at all stages of the change process. The health coach and the client, based on trust and respect, together make every effort for the client to achieve his or her health goals. If you are interested in working with me, feel free to contact me.

NOTE: Emotional eating is not classified as an eating disorder. Health coaching does not deal with the psychotherapy of eating disorders, which are mental disorders and pose serious health threats to the patient. I help clients change unfavorable behaviors and thinking patterns, reduce stress, and regulate emotions. If you suspect that you are suffering from an eating disorder, be sure to seek the help of a specialist.

Stressful Events and Life Changes

Stressful Events and Life Changes

Stressful Events and Life Changes

Difficult events and life changes are a natural and constant part of life. What sets them apart from everyday problems is the significant psychological burden, ineffective coping with stress, and the consequences of these events in the future. Stressful events can affect every aspect of life and place us in new roles, such as: a parent, widow or patient. They involve a change in how we live, as in the case of divorce or financial problems. Often in such situations, we feel a loss of control over what is happening, helplessness, exhaustion, anxiety, or despair. It's essential to know that, even though these events usually remain beyond our control, we can influence how we deal with them.

Stress Coping Strategies and Personal Resources

Two main factors influencing coping with stress are our coping strategies and personal resources. Coping strategies are the ways of dealing with stress, are our patterns of thoughts and behaviors in difficult life situations. Our resources include everything we possess internally and externally that allows us to perform well and cope with stress. We can divide them into internal resources, such as the strengths of character, intelligence, intuition, knowledge, competencies, or experiences, and external resources, such as financial situation, social relationships, access to information, and institutions.

How Can Health Coaching Help?

In a crisis situation, client support involves psychoeducation and providing emotional and informational support. Strengthening the client in using their resources and coping strategies effectively to resolve the crisis and return to balance. If necessary, new effective strategies and resources are being sought and activated.

One of the advantages of health coaching is its holistic approach to health, both mental and physical, as well as the environment in which we live and interact. Stressful events and life crises have been, are, and will be present in our lives, and how we cope with them largely depends on us. Post-crisis development is possible but it’s not a necessary stage of coping with crises. Most often, we aim to reorganize our lives to learn to live with a new experience and return to balance. And if we do, it is already a success. We all want to recover after a crisis as quickly as possible and with minimal losses incurred, that’s why seeking the support of a specialist is highly advisable.

Two-in-One: Health Coach and Psychologist

As a psychologist and coach, I support clients in effectively dealing with difficult events. Thanks to my education and experience, clients gain knowledge and develop skills for optimal use of coping strategies and resources in a crisis. The goal of the work is to strengthen the client and effectively resolve the crisis.

The client can count on emotional and informational support needed to organize their life after the crisis. The client learns to define and assess their resources and support network. Furthermore, they develop new coping strategies and new personal resources to independently use them in the future.

If you are currently struggling with difficult events and you feel that you need help, I encourage you to contact me.
NOTE: The above offer is not a form of crisis intervention in a state of immediate life or health-threatening danger. In a situation of direct threat, it is essential to contact the appropriate emergency services as quickly as possible.

How I work?

One-on-one coaching

As a Health Coach I offer a customized coaching program based on my client’s health goals, I draw from many psychological and coaching strategies. I use a holistic practice approach, which means that I work with the person, not with the problem. Clients and I analyze different aspects of their lives that may be affecting their health. We take a deep dive into nutrition, not only what we eat, but what we read, watch, and who we spend our time with, our career goals, and everything else that may be present in our lives.

If you have any questions contact me

Work with me

Coaching 1:1

[Single session] 50 min

Before your first session, I will ask you to fill out and send to me your Health History, which is a health history in which I will ask you the most important information about your health.

The first session, will be an opportunity for us to get to know each other, I will tell you about what health coaching is and how we will work, and you will decide if it is the right form of work for you. For me, it will be an opportunity to learn more about you and understand your needs and goals. We will discuss your health history and offer you a preliminary work plan.

At the first session, you’ll get a feel for what it’s like to work with me. For my part, I provide you with a safe and friendly space open for conversation and a large portion of good energy and smiles.

I invite you 🙂

to learn more

[12-session program] 50 min. / 6 months


and make your first appointment
consultation

What you
can expect?

  1. An individualized coaching session virtually or in person
  2. A customized coaching program tailored to your specific area or areas of growth
  3. Personalized recommendations to improve your diet, physical activity and stress management
  4. Science-based and nature-based strategies to help you achieve your health and wellness goals
  5. Daily communication via email between sessions
  6. Informational and emotional support for the duration of the coaching session
  7. Literature and recipes available in PDF