So you made it here — well done, I am proud of you!

Now let’s get to work.

Before you receive your personalised plan, we need to put a few things in place — think of it like a foundation to build upon — to make sure all lifestyle changes I recommend can be applied and sustained with ease. I will cover not only your home environment and organisation, but also things that may limit or jeopardise your recovery and wellbeing.

In the past, I had clients who literally, after our initial consultation [Discovery Form], before I even had a chance to sit down to create their plan, already started applying changes we spoke about during our phone call — sometimes the very next day. Down the line, those were also the people seeing results at the fastest rate compared to other clients, just saying.

Start here, at your own pace:

1. Plan Your Workouts In Your Calendar

You have to plan your workouts as timed slots during the upcoming weeks — on repeat weekly, ideally.

60 min for the workout itself, 75 min with a shower, 90 min is a safe bet with getting changed, chucking in a protein shake, and getting into/leaving the gym.

This is non-questionable self improvement time.

However many training days we discussed during the week — that many blocked time slots I want to see on a weekly basis in your calendar.

2. Prepare Your Kitchen For Cooking

A must:

  • Kitchen scales to measure food (£9)
  • Stainless steel/cast iron pans (non-toxic)
  • Air fryer (highly recommended for fast meal prep)
  • 8–12 glass Tupperwares (we don’t want to consume heated microplastics)
  • 1 or 2 shakers for quickly mixing protein (£5)
  • Replace your white sugar with stevia/xylitol
  • Replace your table salt with sea salt/pink salt
  • Only water and sugar-free drinks/cordials are allowed to be stored (no more liquid calories)
  • Organise your fridge in visible order* (veggies / proteins / dairy)

As a person working with clients with ADHD/ADD or just people like me, always in a rush — if you don’t want to keep throwing away expired foods, you have to make them visible and easily accessible.

Consider:

  • Getting your favourite natural spices and any low-fat/low-sugar sauces you like
  • Getting rid of all processed junk food — ditch the habit of buying it now
  • Using all perishable food left, even if it’s not in your meal plan
  • Drinking all juices/smoothies/liquids left containing calories — we don’t buy them again

2.1 About Meal Prepping Food

Working with so many blue-collar professionals taught me that if you don’t have your food ready, you will most likely:

  • Starve yourself in the morning and midday, and when your body finally relaxes and triggers ghrelin (the hunger hormone), you’ll end up skipping cooking with a takeaway in front of you.
  • Keep grabbing snacks or meals-deal with terrible macros, telling yourself it’s only this time — which usually becomes a loop habit.

How often should I meal prep?

My approach — I like fresh food. So, let’s say if I have a quick breakfast at home, I like to have 2/3 more meals ready for the following day. I usually prep 12 meals in glass Tupperware, excluding breakfasts and dinners. The amount depends on your diet protocol.

The maximum I keep my meals in the fridge is 4 days; somehow, on the 5th, food loses flavour.

I have met some trainers and worked with crazy-organised people with unlimited freezer space who prefer to prepare meals upfront for 2–4 weeks. I haven’t ascended to this level yet.

3. Planning Your Sleep For Recovery

I find this one the hardest to stick to myself, but the facts are:

  • Bad sleep, bad fat loss
  • Bad sleep, bad recovery
  • Bad sleep, bad body composition
  • Bad sleep, bad brain fog
  • Bad sleep, bad productivity
  • Bad sleep, high cortisol
  • Bad sleep, more snacking
  • Bad sleep, higher chance of injury

I can keep going to 100 examples.

Sleep is a superpower, and when I say that, nothing will work without respecting your sleep schedule.

Everyone is different, but science shows that with less than 7 hours, you’re really stepping into cognitive decline, depression, obesity, type 2 diabetes, dementia, slower reaction time, memory loss, and more.

The hard part:

To apply a good sleeping schedule, you need 7 hours of actual sleep — this means an additional 1–2 hours of evening downtime on top of that.

After we have dinner, we tend to get on social media, watch Netflix, or have deep conversations with our spouses.

9 hours of total sleep time must be respected and ideally even scheduled in your weekly calendar.

Bonus points for:

  • Dimming your lights in the evening
  • Night-time mode on laptop/tablet/phone
  • Cutting off caffeine after 4 PM
  • Consuming your last meal at least 2 hours before bedtime

4. Honest Words About Balance

Look, I am a personal trainer — unfortunately, not a magician. Soon I will hit 2 decades in the fitness industry, and by working with real people, I have learned that my balanced approach has allowed me to bring health, longevity, success, and understanding to everyone who worked with me.

Let’s face some facts:

  • People smoke
  • People drink alcohol
  • People take occasional drugs
  • People love to unwind around friends/family without tracking their food
  • People sometimes just want a day off from everything
  • People have social lives

I am not here to convince you to abandon all life's pleasures, not here to install toxic guilt or lecture you about the consequences, and especially not here to take you away from your friends.

My goal as your trainer is to promote a mindset that everything is ok (in accordance with you) as long as you strive for a healthier balance.

Let me list some examples of good changes in life that may relate to you:

  • Gradually reduce smoking from 2 packs per day to half a pack at your own pace
  • For smoking choices, consider swapping cigarettes with IQOS or even vapes to reduce toxicity
  • Gradually reduce heavy alcohol consumption from every weekend to once every 2/3 weeks
  • For alcohol choices, beers, wines, and cocktails can be swapped with single spirits and sugar-free mixers (on average, you’ll move from 300 kcal to 80 kcal per drink) and still get a buzz
  • Gradually reduce drug consumption from a weekly basis, to weekends, to even 1/2 times per month
  • For occasional drugs, limit them to after all errands are done so they don’t affect your next day’s commitments
  • When having a heavy dinner, night out, family BBQ, or special occasions — just have a small breakfast, save calories for later and be fully present, Non-negotiable.

The key thing in understanding balance is to imagine a scale of habits and behaviours. Right now, the scale may be tipped to the left — meaning it will negatively affect your health and wellbeing, and you have limited control.

We need to tip the scale slightly to the right, so you still maintain the quality of your current lifestyle, you’re not missing out with your family and friends, and you can start scooping long-term results.

TO WRAP THIS UP

  • Plan your workouts
  • Prepare your kitchen
  • Respect your required sleep
  • Strive for balance, we are all humans.

And be honest with me along the way — about everything — because I am here to help.

Coach Slawek.