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Woman's body before and after weight loss.

Diet plan, tape measure, calculator for Count calories,  salad healthy food on black stone background. Weight loss.

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<p>Training smart is essential to achieving long-lasting success with your body and health. The human body is a highly sophisticated biological machine with millions of metabolic processes occurring every day. There are many things we simply still don’t understand or can’t control. So, why not control the aspect of your health &amp; fitness that you can control? </p>
<p>You can control your calorie intake. </p>
<p> The calculators above will help you determine your calories and macros starting points which will allow you to quickly get on the right track, leaving all the confusion out of your fitness journey.</p>
<p>Moreover, the calculator will show you your current body fat percentage and BMI. This will give you a starting point that you can use to measure your progression in the gym later on.</p>

<h2 style="white-space:pre-line">FREE TRAINING PROGRAMS</h2>
<p>Try one of the training programs designed by myself to maximize your gains in the gym.</p>
<p>Programs can be used by anyone, from beginner to advanced gymgoer to build muscle effectively and lose fat depending on your nutrition. </p>
<p>Programs are delivered via an app, where you can log your workouts as well as stay on top of your weekly progression. </p>

Dark-haired athletic girl dressed in black sports top and tights with towel on her neck talks with fitness coach in the gym

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RECENT BLOG POSTS

Shot of a young man doing inventory while working in a gym

<p>When it comes to fitness, there’s no shortage of advice—but not all of it is true. Many common fitness myths can lead to frustration, confusion, and even setbacks in your journey. Let’s bust some of the biggest fitness misconceptions and uncover the truth about getting fit and staying consistent.</p><figure id="figure-35kes3q92am6uzp5e8"><img id="35kes3q92am6uzp5e8" src="https://cdn.durable.co/getty/1bCHPMc8WW7hZzfPSnqstwiXFtgHx1oyxk0OYOike9HaBDIPY0QNguLnFDaLYYvy.jpeg" alt="fitness myth" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/1bCHPMc8WW7hZzfPSnqstwiXFtgHx1oyxk0OYOike9HaBDIPY0QNguLnFDaLYYvy.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Myth #1: You Need Motivation to Work Out</h3><p>Reality: Motivation comes and goes—discipline keeps you going!</p><p>Many people believe they need to feel motivated every day to exercise. But the truth is, motivation is unreliable. There will be days when you feel tired, busy, or simply not in the mood. That’s where discipline and habit-building come in.</p><p>✅ What to do instead:</p><ul><li>Schedule your workouts like appointments.<br></li><li>Find an accountability partner.<br></li><li>Focus on how great you’ll feel after you’re done.<br></li><li>Set small, attainable goals to build consistency.<br></li><li>Create a pre-workout ritual to trigger action (e.g., putting on gym clothes, playing a pump-up song).</li></ul><p>Success in fitness isn’t about waiting for motivation—it’s about making it part of your routine, just like brushing your teeth. If you struggle with staying disciplined, start small. Even a 10-minute workout is better than skipping altogether.</p><h3>Myth #2: You Must Eat Perfectly to See Results</h3><p>Reality: Progress &gt; Perfection!</p><p>You don’t have to eat plain chicken and broccoli every day to get in shape. The key is balance and sustainability. A strict, all-or-nothing mindset often leads to burnout and frustration.</p><p>✅ A better approach:</p><ul><li>80% whole, nutrient-dense foods for fuel.<br></li><li>20% flexibility for foods you enjoy.<br></li><li>No guilt—just smart choices and portion control.<br></li><li>Stay hydrated; water plays a crucial role in digestion and fat loss.<br></li><li>Focus on macronutrient balance (protein, carbs, fats) instead of demonizing certain foods.</li></ul><p><br>One “bad” meal won’t ruin your progress, just like one healthy meal won’t transform you overnight. Instead of labeling foods as “good” or “bad,” think of food as fuel and choose based on how it makes you feel.</p><figure id="figure-fnciil6u5lm6uzpcd5"><img id="fnciil6u5lm6uzpcd5" src="https://cdn.durable.co/getty/239FfWXxX7SFXfQ9v7262q0ZHWNRet2DHLp1FII1SzVSZm7pz4Q7tJvx5Z5Z4Z7p.jpeg" alt="sweaty workout" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/239FfWXxX7SFXfQ9v7262q0ZHWNRet2DHLp1FII1SzVSZm7pz4Q7tJvx5Z5Z4Z7p.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Myth #3: Cardio is the Best Way to Lose Fat</h3><p>Reality: Strength training is the real game-changer!</p><p>Cardio burns calories, but lifting weights builds muscle—which increases your metabolism and helps you burn fat even at rest. While cardio has its place for heart health, relying on it alone won’t give you the lean, toned look many people want.</p><p>✅ The best approach for fat loss:</p><ul><li>Strength training 3-5 times per week.<br></li><li>Cardio in moderation (walking, HIIT, or steady-state).<br></li><li>Dial in your nutrition (because fat loss starts in the kitchen!).<br></li><li>Prioritize progressive overload (gradually increasing weight or reps) to continue building strength and muscle.<br></li><li>Incorporate compound exercises (like squats, deadlifts, and push-ups) to engage multiple muscle groups and maximize calorie burn.</li></ul><p>Lifting weights doesn’t make you “bulky”—it makes you strong, lean, and more metabolically efficient. Want to transform your body? Pick up the weights!</p><h3>Myth #4: Missing Workouts Means You’ve Failed</h3><p>Reality: Progress isn’t ruined by one missed workout—it’s ruined by quitting.</p><p>Life happens. You’ll miss workouts, indulge in treats, or have off days. That doesn’t mean you’ve failed. The key is getting back on track instead of letting one slip turn into a downward spiral.</p><p>✅ What to do when you fall off track:</p><ul><li>Missed a workout? Get back to it tomorrow.<br></li><li>Overate? Focus on balanced meals moving forward.<br></li><li>Feeling discouraged? Revisit your WHY and celebrate progress so far.<br></li><li>Use the 2-day rule—never skip workouts two days in a row.<br></li><li>Focus on long-term consistency rather than short-term perfection.</li></ul><p>A missed workout or a treat meal is just a small blip in your overall journey. One bad day won’t erase your progress unless you let it. The real secret? Keep showing up, no matter what.</p><figure id="figure-6n6gltu16rm6uzpk2i"><img id="6n6gltu16rm6uzpk2i" src="https://cdn.durable.co/getty/2dcqysZzQ4kzXtrahH7tEo425aiCYMY85w9scnFVQlkOFVlHFoJzwfQVSLqRDc0s.jpeg" alt="woman lifting weights" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/2dcqysZzQ4kzXtrahH7tEo425aiCYMY85w9scnFVQlkOFVlHFoJzwfQVSLqRDc0s.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Final Thought</h3><p>Focus on What Really Works</p><p>The fitness world is full of myths, but the truth is simple: consistency, balance, and smart habits lead to real results. Instead of getting caught up in misinformation, focus on what actually works:</p><p>✔️ Build sustainable habits over time. ✔️ Find a balance between fitness and real life. ✔️ Strength train, eat well, and be patient. ✔️ Trust the process and focus on progress, not perfection.</p><p>Remember: Fitness isn’t about being perfect—it’s about showing up and making progress every day. Small efforts, compounded over time, create massive results. 💪</p><p>Which of these myths have you believed before? Drop a comment below and let’s talk about it!</p>

Debunking Fitness Myths: What You Really Need to Know

Woman Monitoring Workout Progress on Smartphone in Gym

<p>Every year, gyms around the world experience a surge in memberships and attendance in January. This phenomenon is largely driven by New Year's resolutions, with many people eager to start the year off with healthier habits. However, as the weeks go by, this initial enthusiasm often wanes, leaving gyms noticeably emptier come February.</p><p>If you’re struggling to keep your motivation alive, you’re not alone. Here’s how to stay on track and push through the post-January slump.</p><figure id="figure-cs2wxv0cxdm6uv9akp" class=""><img id="cs2wxv0cxdm6uv9akp" src="https://cdn.durable.co/getty/9szM57Nald5nl4EUazm0drvqLfCTLn53CisA8v27C3ZWjv6VkfbEtrY76nVIDQIH.jpeg" alt="busy gym" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/9szM57Nald5nl4EUazm0drvqLfCTLn53CisA8v27C3ZWjv6VkfbEtrY76nVIDQIH.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Reassess Your Goals</h3><p>Many people set vague or overly ambitious resolutions in January, which can lead to burnout or discouragement. Take a moment to refine your goals—make them specific, measurable, and achievable. Instead of saying, “I want to get fit,” set a goal like, “I want to squat 150 pounds by April” or “I want to work out three times a week consistently.” Having clear goals keeps you focused and motivated.</p><h3>Find Your ‘Why’<br></h3><p>Dig deeper into your reasons for working out. Are you aiming for better health, increased confidence, or stress relief? When motivation dips, reminding yourself of your deeper purpose can reignite your drive. Write it down, put it somewhere visible, and use it as a daily reminder.</p><figure id="figure-sro2efpfbsm6uv9i5q"><img id="sro2efpfbsm6uv9i5q" src="https://media.gettyimages.com/id/2159749581/photo/gym-workout-with-personal-trainer-coaching-on-rowing-machine.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ncE0Fh_LLdqknXbrqPoSIoQWme83eGKfY83mVpSIhs4=" alt="Gym Workout with Personal Trainer Coaching on Rowing Machine" title="Gym Workout with Personal Trainer Coaching on Rowing Machine" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2159749581/photo/gym-workout-with-personal-trainer-coaching-on-rowing-machine.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ncE0Fh_LLdqknXbrqPoSIoQWme83eGKfY83mVpSIhs4=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Repetitive workouts can make training feel monotonous. If you’re bored, try switching things up. Experiment with different workout styles of strength training, a fresh challenge is all you need to get excited about training again.</p><h3>Track Your Progress</h3><p>Seeing tangible progress is a huge motivator. Keep a workout journal, use fitness apps, or take progress photos. When you notice improvements—whether it’s lifting heavier weights, running longer, or simply feeling stronger—it fuels your desire to keep going.</p><figure id="figure-7yg2hjklmg6m6uv9o88"><img id="7yg2hjklmg6m6uv9o88" src="https://cdn.durable.co/getty/1aYj9s8z7yz1WeZSgryOW4iTeGHpUT8liMtXJtwKF9vRUb3ooFLgeiLoeGo5MbaL.jpeg" alt="fitness community" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/1aYj9s8z7yz1WeZSgryOW4iTeGHpUT8liMtXJtwKF9vRUb3ooFLgeiLoeGo5MbaL.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><p>Training with a friend adds accountability and makes workouts more enjoyable. A gym partner can challenge you, push you through tough sessions, and even introduce you to new exercises. Plus, you’re less likely to skip a workout if someone is counting on you.</p><h3>Make It a Habit, Not a Chore</h3><p>Relying on motivation alone isn’t sustainable. Instead, build discipline by making workouts a non-negotiable part of your routine. Schedule them like important meetings and show up, even on days when you don’t feel like it. Over time, consistency will yield results, and results will keep you motivated.</p><h3>Embrace the Process</h3><p>Progress isn’t always linear. There will be days when you feel off, tired, or unmotivated. Instead of getting discouraged, accept that setbacks are part of the journey. The key is to keep showing up and trusting the process.</p><h3>Final Thought</h3><p>Motivation comes and goes, but commitment is what keeps you progressing. By setting realistic goals, staying accountable, and making fitness an enjoyable habit, you can push past the January rush and make training a long-term part of your lifestyle. Stick with it—you’ll thank yourself later!</p>

How to Stay Motivated in the Gym After the January Rush

<h3>Introduction to a Journey of Transformation</h3><p>In today's fast-paced world, maintaining a healthy lifestyle can be a daunting task. However, the power of fitness coaching to transform lives is undeniable. Fitness coaching not only reshapes bodies but also instills discipline and boosts mental well-being. This success story delves into the profound impact of fitness coaching and how it has become a beacon of hope for those seeking change.</p><figure id="figure-10ayl7s6tm6m4j2lt"><img id="10ayl7s6tm6m4j2lt" src="https://media.gettyimages.com/id/621582470/photo/working-together-to-improve-muscle-strength-and-tone.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=7ysF7WwHJp-F4PpuCofG9roagYqn9R15dSgyxNBPdOs=" alt="fitness coaching" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://media.gettyimages.com/id/621582470/photo/working-together-to-improve-muscle-strength-and-tone.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=7ysF7WwHJp-F4PpuCofG9roagYqn9R15dSgyxNBPdOs=" data-mce-style="aspect-ratio: 16/9;"></figure><h3>The Initial Struggle</h3><p>Many individuals find themselves trapped in a cycle of unhealthy habits, often leading to physical and mental exhaustion. For Chris, a 35-year-old office worker, this was his reality. Despite numerous attempts, he struggled to maintain a consistent fitness routine. The lack of guidance and motivation kept him from reaching his goals.</p><p>Chris's story is not unique. Countless others face similar challenges, battling weight issues, low energy levels, and decreased self-confidence. Without proper support, the journey to fitness can seem insurmountable.</p><h3>Finding the Right Coach</h3><p>Chris's turning point came when he decided to partner with a professional fitness coach. After some research, he found a coach who understood his needs, goals, and lifestyle. He reached out to me. Our collaboration marked the beginning of his transformation journey.</p><figure id="figure-6b9po2q63hm6m4j2lt"><img id="6b9po2q63hm6m4j2lt" src="https://media.gettyimages.com/id/682517288/photo/helping-him-achieve-great-progress.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=zlDTr1lweEmqxeqGdm5iIMNsY9C4y_GBNnFw9GbTEGI=" alt="personal trainer" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://media.gettyimages.com/id/682517288/photo/helping-him-achieve-great-progress.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=zlDTr1lweEmqxeqGdm5iIMNsY9C4y_GBNnFw9GbTEGI=" data-mce-style="aspect-ratio: 16/9;"></figure><p>I provided chris with a personalized workout plan tailored to his specific needs. This plan included a balanced mix of cardio, strength training, and flexibility exercises. More importantly, I was was a source of constant encouragement and accountability.</p><h3>Embracing Change and Overcoming Challenges</h3><p>The road to transformation is never easy. Chris faced numerous challenges along the way, from initial muscle soreness to moments of self-doubt. However, with me as his coach and the support I provided, he learned to embrace these challenges as opportunities for growth.</p><ul><li>Setting realistic goals</li><li>Maintaining consistency</li><li>Tracking progress</li></ul><p>These strategies proved invaluable in keeping Chris motivated and focused on his journey.</p><figure id="figure-44wgceq81m6m4j2lt"><img id="44wgceq81m6m4j2lt" src="https://media.gettyimages.com/id/1311452628/photo/i-want-to-share-my-journey-with-everyone.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ayt3PGtXgFiD7yWn2CqklJ5PInEeHgTmbOB_h1SlJM4=" alt="fitness journey" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://media.gettyimages.com/id/1311452628/photo/i-want-to-share-my-journey-with-everyone.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ayt3PGtXgFiD7yWn2CqklJ5PInEeHgTmbOB_h1SlJM4=" data-mce-style="aspect-ratio: 16/9;"></figure><h3>The Impact on Mental Health</h3><p>Beyond the physical changes, fitness coaching profoundly impacted Chris's mental health. Regular exercise routines improved his mood and energy levels, reducing stress and anxiety. With each milestone achieved, Chris's confidence soared, proving that fitness is as much about mental fortitude as it is about physical strength.</p><p>This holistic transformation was a testament to the power of fitness coaching in nurturing both body and mind.</p><h3>The Ripple Effect</h3><p>Chris's success story did not end with him alone. Inspired by his transformation, he became an advocate for healthy living within his community. By sharing his journey, Chris motivated others to embark on their paths to wellness.</p><p>He organized local fitness events and workshops, spreading awareness about the benefits of fitness coaching. Chris's story became a catalyst for change, igniting a ripple effect that touched many lives.</p><h3>Conclusion: A Life Transformed</h3><p>The success story of Chris is a powerful reminder that transformation is possible with the right guidance and determination. Fitness coaching serves as a guiding light for those seeking to reclaim their health and happiness.</p><p>If you're considering embarking on your fitness journey, remember that change begins with a single step. With dedication and support from a skilled coach, you too can achieve remarkable transformations and inspire others along the way.</p>

Marcin True Physique

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FITNESS CALCULATORS

FREE TRAINING PROGRAMS

RECENT BLOG POSTS

Debunking Fitness Myths: What You Really Need to Know

How to Stay Motivated in the Gym After the January Rush

Success Story: Transforming Lives with Fitness Coaching