Teaser_Shape n Relax.mp4

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Combine working on your body and mind. Work out your dream figure and reduce stress. Open up to your needs, improve your performance and productivity, feel new energy! Whether you're just getting started with training or want to improve your shape, this challenge is for you! Our experienced trainers will guide you step-by-step through each stage of training.

Dołącz do nowego wyzwania SHAPE & RELAX i odnajdź harmonię, jednocześnie ciesząc się aktywnością fizyczną. 



Uspokój i wycisz umysł. Zwiększ uważność, obniż kortyzol, zrelaksuj ciało. 

Wypracuj sylwetkę o jakiej marzysz i odkryj moc, która w Tobie drzemie. 



Zainwestuj w siebie i zyskaj energię (nie tylko) na lato.

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Shape & Relax

Aleksander Pawlowski is a Polish personal trainer and healthy lifestyle expert who has gained recognition for his work in the fitness and wellness industry. His approach to training and nutrition focuses on a holistic view of health and well-being, which translates into sustainable and effective training methods.

He is currently in love with the body work trend, internationally known as movement. Alex bases his workshop mainly on restoring lost movement abilities, gaining adult mobility and building awareness and control of the body in space. In his work he uses rehabilitation techniques, elements of gymnastics and mindfulness techniques.

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Pawłowski

A professional fitness trainer who changes her clients' lives for the better! With unwavering enthusiasm and a wealth of experience, Ola inspires you to achieve your health and fitness goals with an energy that is contagious. Personalized and tailored to your individual needs, her workouts combine the latest training techniques and methods. With Ola, each session is not only a step toward better fitness, but also a lesson in self-discipline and positive thinking. Whether you are a beginner or an experienced fitness enthusiast, Ola Zelazo will help you achieve your health goals and make you love every minute of your journey toward better health and well-being. 

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Żelazo

The most popular fitness trainer in Poland. Over the past 10 years, she has made Polish women fall in love with physical activity and a healthy lifestyle.

She is not only a trainer for them, but also a coach.She is primarily known as the creator of popular workout programs that focus on body shaping, improving physical fitness and overall well-being, attracting the attention of people interested in a healthy lifestyle.

Chodakowska is the author of many books and guides on healthy eating and physical activity. Her publications are in high demand, providing readers with practical tips and inspiration for changing eating habits and introducing regular physical activity into their daily routines.

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Chodakowska

Do you need relaxation in your neck? This video is for you!

The perfect practice with which you will work on a healthy and relaxed neck. You will stretch and relax your muscles. You will reduce discomfort and get rid of tension. 

For use in the morning.

Morning Neck Release Practice

Are you suffering from discomfort in your hips? Want to take care of their comfort? Try these exercises!

With this set in the morning you will perfectly prepare your hips for a full day's activities. Take care of their relaxation and flexibility before another day full of activity! 

You will feel a significant difference after just a few practices.

Hips Release - Morning Practice

Want to clear and calm your mind while walking? 
RELAXATION: ON THE WALK will guide you through a mindful and peaceful walk. It's a great practice to help you feel the stimuli of your surroundings and clear your mind.

RELAXATION ON THE WALK is a relaxation exercise prepared by Ewa Chodakowska. It's a practice you can use every day. The sounds of nature and natural color therapy will give you energy and optimism, but also calm your body after a hard day.

PREPARATION:
You can successfully practice it every day and at any time - during your morning walk with the dog, your way to work or your weekend walk in the park.

IMAGE:
While relaxing, you can indulge in natural color therapy. Calmly changing colors throughout the session will give you energy and optimism and soothe your nerves.

MUSIC:
The sounds of nature are an integral part of this relaxation. Music relaxes and improves your mood.

Relaksacja: NA SPACERZE

RELAXATION: PEACE is for you if you want to restore peace to your everyday life.

Relaxation led by Ewa Chodakowska.

In today's busy and noisy world, we lack peace in the dimension of silence, rest and internal balance. 
This practice, if done regularly, will begin to bring peace back to your life.

PREPARATION:
Make sure the space for this practice is quiet, calm and orderly. Take the position that is most comfortable for you. You can do this relaxation whenever you feel you need it.

PICTURE:
While relaxing, you can close your eyes or indulge in color therapy designed especially for this practice.

MUSIC:
The sounds of nature and the singing of birds bring solace and peace, allowing you to fully devote yourself to the practice of relaxation.

Relaksacja: SPOKÓJ

Bikini is an extremely effective workout for:
Flat belly, firm glutes, slender arms, shapely legs, burning calories.

Ewa Chodakowska's Bikini Workout is for you if:
You want to lose weight - The exercises that make up this program will quickly and effectively crack down on body fat!
You are fighting cellulite - With regular exercises you will get rid of cellulite from your thighs and glutes. 
You want to firm up your body - Deal with problem areas such as the abdomen, thighs and glutes once and for all! 
You count on quick results - You will notice the first results after just 10 workouts!

Workout details:
Warm-up: 5 minutes
Main part of the workout: 2 times for 20 minutes each
Cool down with stretching: 9 minutes

What does the main part of the workout include?
- The program consists of 2 - 20 minute parts. 
- Each part is 30 exercises in beginner and advanced versions. 
- Beginners perform only one round (the second round is the same). 
- Each exercise is performed for 30 seconds - during this time you should do as many correct repetitions as possible. 
- There is a 10-second break between each exercise. 

This is a dynamic and very intense workout. 


Bikini

Super Every Body is an extremely effective training for:
Losing excess weight, body shaping, firm glutes, flat, sculpted belly, toned arms. 

Ewa Chodakowska's Super Every Body training is for you if: 

Do you want to lose extra kilos - this training is the maximum fat burning by engaging the entire body! 
You want to have a flat stomach - specially selected exercises for the lower parts of the body will finally make your abdominal muscles visible! 
You want to slim and strengthen your arms - thanks to SUPER EVERY BODY and intensive training with dumbbells, you will surely succeed! You expect beautiful and firm glutes - this training lifts, shapes, strengthens and rounds your glutes!

Training details:
Warm-up
Part 1 TOTAL BURN
Vol. 2 BUBBLE BOOTS
Vol. 3 SHREDDED ABS
Vol. 4 TONED ARMS
Stretching
What does the main part of the training include:
The Training Program consists of 4 - 10 minute parts: 
    ⁃ The first part is TOTAL BURN - here we will engage the whole body and increase the temperature 
    ⁃ Part two is BUBBLE BUT - during this part we will strengthen, lift and round the glutes 
    ⁃ Part three is Shredded abs - at this stage we will plan the abdomen
    ⁃ Part four is Toned arms - during this part we will model the arms 

Each part consists of two rounds, and each round lasts 4.5 minutes.

In each round we have 3 exercises, 30 seconds each, which we repeat x3

Super Every Body - part 3 - Shredded ABS

RELAXATION: FORGIVENESS led by Ewa Chodakowska. 

In today's relaxation you will experience forgiveness - for yourself and others. Sometimes we hurt ourselves or others and don't quite know how to deal with what happened. Often suppressing and hoarding our emotions. The ability to forgive brings acceptance, relief, release and a kind of emotional healing. While forgiveness is not always an easy action, it can bring deep transformation.

PREPARATION:
Ensure a comfortable position around you - sit or lie down.

IMAGE:
While relaxing, you can indulge in natural color therapy. Calmly changing colors throughout the relaxation will calm and relax you.

MUSIC:
Soft, calm music and the sounds of nature are the perfect complement to relaxation.

Relaksacja: WYBACZENIE

RELAXATION: ACCEPTANCE if you want to open yourself to new possibilities and solutions.

Relaxation led by Ewa Chodakowska. 

Acceptance is a very important part of life. One can even say that life without acceptance does not flow in lightness and joy. Acceptance is not choosing whether we like or dislike something, whether we agree or disagree with something. By accepting, we acknowledge what happens, what is happening at any given moment in life - which does not mean that we remain resigned and passively observant. 

Acceptance and surrender to what is, helps us open up to new possibilities and solutions that we didn't see before. The more you are able to accept the here and now, the lighter your life will become, there will be less struggle and suffering in it.

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. Assume the most comfortable position for you. You can perform this relaxation whenever you feel you need it.

IMAGE:
While relaxing, you can close your eyes or indulge in color therapy designed specifically for this practice.

MUSIC:
The sounds of nature in which you recognize the sound of waves allow you to relax and give yourself fully to the practice of relaxation.


Relaksacja: AKCEPTACJA

RELAXATION: LOVE FOR HERSELF will give you a powerful understanding of the importance of loving yourself and being good to yourself. 

It is important to realize and understand what this love is and how you feel it in your spiritual and physical space. 
In loving yourself, you will find not only your true self, but also the values that are important in life - authenticity, humility, fulfillment, acceptance, self-esteem, self-respect. So much and so much more can come from discovering self-love. While it's not always an easy process, it's worth being open to it. By practicing this relaxation you are taking the first step in that direction.

The relaxation is led by Ewa Chodakowska.

PREPARATION:
Make sure you have a nice, calm and comfortable space around you. You can light a candle.

IMAGE:
While relaxing, you can indulge in natural color therapy. Calmly changing colors throughout the session will energize you and put you in an optimistic mood.

MUSIC:
The gentle sounds of music are relaxing, calming and a perfect complement to relaxation.


Relaksacja: MIŁOŚĆ DO SIEBIE

Secret training is for you if you are starting out on the adventure of being active! 

If you want to take care of your figure holistically - with this workout you will model, slim and stretch your muscles, without overdeveloping them. After just a few weeks, your posture and muscle strength will improve!

This program is based on calm, gentle and smooth movements. 
The breathing technique will help you relax and calm down after an intense day.

Secret

When it comes to creating a curvy glutes, this training program is for you!

Workout details:
Warm-up: 5 minutes
Main part of the workout: 2 rounds of 20 minutes each. There are 10 exercises of 30 seconds each. A break of 10 seconds between exercises.
Cool down with stretching: 7 minutes

FIRM GLUTES TARGET by Ewa Chodakowska is a workout for firm glutes. 

It has two levels of advancement. If you are a beginner, choose the first round with exercises in low positions only. When you strengthen your muscles and improve your fitness, you can try adding round two in high positions with dynamic exercises - this is the advanced version.

Firm Glutes

RELAXATION: STOPPING led by Ewa Chodakowska.

The practice of stopping is designed to remind you that you can stop whatever you are doing. You can surrender to the conscious presence of the moment to experience even more of what you are doing and what is happening. The stopping moment helps you learn how to be present and mindful at all times.

Notice how it feels to stop and become present in the moment. You don't have to go anywhere. You don't have to do anything. You are not in a hurry. Everything is fine. Everything is as it is meant to be. Allow your body to relax, redirect your attention inward. The outside world stays outside. Allow yourself this moment of mindfulness.

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. You can do this relaxation whenever you feel you need it.

IMAGE:
During the relaxation, you can close your eyes or indulge in color therapy are to help give yourself pause.

MUSIC:
The gentle, slowly interweaving sounds of music, selected for this practice, complement it.

Relaksacja: ZATRZYMANIE

Want to start your day calmly and consciously? 

RELAXATION FOR A GOOD DAY is the first in a series of relaxation exercises prepared by Ewa Chodakowska. It is designed to help you calm your thoughts, clear your mind and allow you to start your day consciously.

PREPARATION:
You can successfully practice it anywhere. You don't need special conditions or preparations - all you need is a space where you can sit comfortably and focus in silence.

IMAGE:
While relaxing, you can close your eyes or indulge in color therapy. The calmly changing colors throughout the session are meant to slowly energize you to enter the new day with your full energy.

MUSIC:
Sounds of nature to an integral part of this relaxation during which a frequency of 432 Hz is used. This makes the music softer and in tune with the natural sounds of nature.

Relaksacja: NA DZIEŃ DOBRY

If you want to bring more harmony into your life RELAXATION: Mindfulness is perfect for you.

Regular practice of meditation affects the quality of our lives. It brings many benefits to both physical and mental health. Through relaxation, you will calm your mind and relax your body, and begin to direct your attention inward, bringing more harmony into your life.

Relaxation led by Ewa Chodakowska. 

PREPARATION:
Ensure a calm and comfortable position around you.

IMAGE:
While relaxing, you can indulge in natural color therapy. Calmly changing colors throughout the relaxation will calm and relax you.

MUSIC:
Gentle music will relax you during this relaxation.

Relaksacja: UWAŻNOŚĆ

RELAXATION: RELAXATION is for you if you want to bring peace of mind to your life and release physical tension.

Relaxation led by Ewa Chodakowska.

When you let go you begin to look at things from a distance, release accumulated energy, release what doesn't serve you, doesn't help you and thus create space for something new - new experiences, possibilities, lightness and joy in action. When you let go, the solution comes to you on its own, you stop focusing on the goal and start noticing the beautiful path. 

Letting go brings peace of mind and releases physical tensions, and can give your life a good direction. 


PREPARATION:
Make sure your space for this practice is quiet, calm and orderly. Assume the most comfortable position for you. You can perform this relaxation whenever you feel you need it.

IMAGE:
While relaxing, you can close your eyes or indulge in color therapy designed specifically for this practice.

MUSIC:
Relaxing music along with the sound of raindrops allows you to relax and fully commit to the practice of relaxation.

Relaksacja: ODPUSZCZENIE

Mission Beach Body II is for you if you want to slenderize your body and lose weight.

Workout details:
Breathing exercises
Warm-up
8 rounds involving all parts of the body
COOLDOWN

The main part of the workout includes:
Each part consists of two rounds, with each round lasting 4.5 minutes. Each round is 2 exercises, 30 seconds each, which are repeated x3.

Ewa Chodakowska's Mission Beach Body II is a workout for:
- lose weight,
- burn body fat,
- body shaping,
- firm glutes,
- flat belly,
- sculpted arms.

Mission Beach Body II

If you want to burn unnecessary calories, lose extra kilos and increase your self-esteem, BEST SELF BASIC MOVE is for you!
 
Training details:
Warm-up: 10 minutes
The main part of the training: 20 minutes consists of 4 rounds of 4 30-second exercises repeated 2 times. 60 seconds break between rounds.
Cool down with stretching: 10 minutes

BEST SELF BASIC MOVE by Ewa Chodakowska is a training for: 
calorie burning,
accelerated metabolism,
stress reduction,
strong muscles,
increasing immunity,
increasing lung capacity,
joy of movement.


BEST SELF BASIC MOVE is a cardio training for beginners prepared as part of the Best Self Basic training set. Do you want to look better and feel better in your own body?
Do you have from a dozen to several dozen extra kilos to lose?
Exercise at your own pace, maintain training effectiveness and achieve your dream results!

Best Self Basic

Do you want to take care of the condition of your joints? Alexander Pawłowski's Joint brushing training program is just for you!

The main goal of Join brushing training is to take care of joint hygiene, i.e. maintain mobility, as well as proper lubrication. This happens by using spherical movements. Spherical movements allow you to use extreme ranges of motion at work and also stimulate the system to increase the secretion of synovial fluid.

An additional benefit of working with the above program is also the recovery of lost ranges of motion. Our musculoskeletal system, trying to be as efficient as possible, slowly turns off functions that we do not use. By using the full ranges of motion proposed in the above program, you will ensure that they are maintained, and thus improve the efficiency of the system dictated by the range of available movement possibilities.

Joint brushing by Alexander Pawłowski is a program:
- maintaining joint mobility,
- allowing you to regain lost ranges of motion,
- building body awareness.

Joint Brushing

Do you suffer from back pain? Want to take care of their comfort? Try these exercises!

Evening spinal relaxation that will give you relief after a long day. Perfect for a gentle activity before bedtime.
By gently putting your body in motion, you will eliminate tension and discomfort. You will stretch and strengthen your back. 

You will feel a significant difference after just a few practices. 

Spine Relaxation - Evening Practice

Invite more harmony, fulfillment, abundance and gratitude for the here and now into your life.

RELAXATION: Gratitude led by Ewa Chodakowska will help you do just that.

The state of gratitude always exists within us. It is an inner source that you can tap into whenever you want. The more you practice gratitude, the more qualitative your life will become and it will be filled with harmony, fulfillment and abundance.

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. You can perform this relaxation whenever you feel you need it.

IMAGE:
During the relaxation, you can close your eyes or indulge in color therapy are to help give yourself pause.

MUSIC:
The gentle, slowly interweaving sounds of rain have been specially selected for this practice.

Relaksacja: WDZIĘCZNOŚĆ

How to experience existence in the here and now?

Allow yourself to practice short relaxations, during which you naturally find yourself in the present moment without being in the past and future at the same time. Feel the peace of mind.

There is only here and now. The right moment is here and now. It is not worth waiting for special occasions or better days. You only exist in the present moment, where you are. This awareness will allow you to establish a deep connection with yourself, your soul and your body.

RELAXATION: HERE AND NOW led by Ewa Chodakowska. 

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. You can do this relaxation whenever you feel you need it.

IMAGE:
While relaxing, you can close your eyes or indulge in color therapy designed specifically for this practice.

MUSIC:
The sounds of nature, in which you recognize the sound of a brook, allow you to relax and give yourself fully to the practice of relaxation.

Relaksacja: TU i TERAZ

Looking for an express workout before an important outing? BEAUTY SHOT is for you! 

BEAUTY SHOT by Ewa Chodakowska is a set of calm and simple exercises focused on the glutes, thighs, calves and abdomen. A unique training program with the guest participation of Joanna Przetakiewicz.

Workout details
Warm-up: 4 minutes
Main part of the workout: 12 minutes, each exercise about 30 seconds
Cool down with stretching: 8 minutes

BEAUTY SHOT is a workout for:
flat abdomen,
firm glutes and thighs,
shapely calves.

BEAUTY SHOT is a super-fast and super-effective workout. Included in 24 minutes are exercises that will get your lower body working, stretching and shaping. This workout will stimulate your body, firm it and release a dose of endorphins.

Beauty Shot

Super Every Body - Warm-up

Super Every Body - part 2 - Bubble Butt

SUPER EVERY BODY STRETCHING is for you if your muscles need stretching and rest after intense training. 

SUPER EVERY BODY STRETCHING by Ewa Chodakowska is a training for:
- stretching,
- relaxation of muscle tension,
- increasing flexibility,
- stress reduction.

The training program consists of stretching exercises.

Super Every Body: Stretching

Do you want to experience what the power of breath is? 

In everyday life, we often forget about its life-giving power because we rarely remember that we are breathing. Breath RELAXATION led by Ewa Chodakowska will help you become aware of this process. 

Regular practice of breathing techniques helps you understand how important breathing is at every stage of life, in dealing with different emotions and situations. It also allows you to see the tremendous impact of breathing on achieving balance of body, soul and mind. In everyday life, we often forget this fundamental power, as we rarely remember that we are breathing. Awareness of this process can bring a new quality to daily life.

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. You can do this relaxation whenever you feel you need it

IMAGE:
During the relaxation, you can close your eyes or indulge in color therapy. The calmly changing colors throughout the session are meant to allow you to fully surrender to the power of breathing.

MUSIC:
Sounds of nature with gentle rain in the background. Brings to mind the freshness of the air. Complements the breathing practice.

Relaksacja: ODDECH 

Success is an extremely effective workout for:
Flat belly, firm glutes, strong back, shapely legs and slim figure.

Success is for you if:
You are fighting cellulite - Specially selected exercises will help you say goodbye to cellulite for good. In return, you will gain a firm and beautiful body.
You dream of a flat stomach - Part three of the workout focuses on this very goal. Thanks to the exercises included in it, you will sculpt and model your abdomen. 
You have a lot on your plate - Success consists of programs, of which you will assemble a workout lasting 15, 30 or 45 minutes. This allows you to decide for yourself how much time you can devote to activity and adapt it to your lifestyle.
You like to tailor your workout to your current form - If you are an advanced person and don't have time, do only the first set of exercises. If you can afford to train longer, add more sets. If you are a beginner, skip the first program and go straight to the mat for the second and/or third programs.

Workout details:
Warm-up: 5 minutes
Main part of workout: 3 times for 15 minutes each
Cool down with stretching: 5 minutes

What the main part of the workout includes:
- Round one: HIIT workout, which is a very intense and dynamic, but effective fat burning workout. It consists of 10 exercises, each lasting 30 seconds, and the whole thing is repeated 3 times. Here it is the pace that counts: try to do as many correct repetitions as possible. 
- Round two: its target is the glutes and thighs. It consists of 3 segments of 10 exercises lasting 30 seconds each. All exercises are done in low positions, so they do not strain the knees.
- Round three: three five-minute segments. One segment consists of 5 exercises performed for 30 seconds each and the whole thing is repeated twice. All exercises are performed in low positions. 

Success is an ideal workout for both beginners and advanced exercisers. Its added advantage is that it is divided into parts and you can decide for yourself how much time you want to spend on the exercises. 

Succes

Are you suffering from discomfort in your hips? Want to take care of their comfort? Try these exercises!

The perfect practice for the evening, thanks to which you will regenerate and relax your hips. You will eliminate pain and discomfort, feel relief and fall asleep peacefully. 

You will feel a significant difference after just a few practices.

Hips Release - Evening Practice

Super Every Body - part 1 - Total Burn

This program is for you if you want to start your adventure with training and develop a beautiful body. 

Have you never exercised and don't know where to start? Dream Body training will be the perfect start. 
You will burn the maximum number of calories, get rid of cellulite and shape your body. 

Dream Body training is a training for: 

- Flat stomach 
- Slender legs
- Firm glutes

Dream Body

If you are looking for resistance band training, VOLUME is for you!

Workout details:
Warm-up: 5 minutes
Main part of the workout: 2 rounds of 20 minutes each. Each consists of 16 exercises repeated twice, each exercise lasts 30 seconds, with a 10-second break in between.
Cool down with stretching: 6 minutes

The first part consists of standing positions, while the second part focuses on exercises on the mat - a version designed for beginners. You can do them one after the other or go straight to the one on the mat. 

VOLUME by Ewa Chodakowska is a workout for:
firm glutes,
shapely legs.

If you are looking for variety - VOLUME is a great alternative to traditional strength training with dumbbells. You can regulate its difficulty yourself, choosing the right color of rubber bands, or the resistance they will put on your muscles.

This workout will help you lose weight, get rid of cellulite, model your legs and glutes. If you dream of shapely glutes - this is a great choice. Trips, squats and leg raises are the best exercises for this body part - they will certainly not disappoint you.

Volume

Want to release body tensions, stress and energetic blockages? 
Try RELAXATION - BODY RELAXATION led by Ewa Chodakowska. 

A well-groomed, cared for and relaxed body is an essential element, without which it is impossible to go through life in full power and joy. The body accumulates all tensions, stresses and blockages. This relaxation practice will help you release stress and energetic blockages. By using this practice regularly, you will find it easier to understand and connect with your body. 

I invite you and your body to experience this pleasant relaxation.

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. You can perform this relaxation whenever you feel you need it.

IMAGE:
While relaxing, you can close your eyes or indulge in color therapy designed specifically for this practice.

MUSIC:
The sounds of the waves along with the voice that guides you throughout the relaxation allow you to relax and give yourself fully to this practice.

Relaksacja: RELAKS CIAŁA

Do you suffer from back pain? Want to take care of their comfort? Try these exercises!

This is an excellent practice for relaxing the entire spine. Perform it about guidance. By gently putting your body in motion, you will eliminate tension and discomfort. You will stretch and strengthen your back. 

You will feel a significant difference after just a few practices. 

Spine Relaxation - Morning Practice

Model Look workout is for you if you lead a sedentary lifestyle. 

This program is geared toward exercises to improve posture. You will strengthen postural muscles, including abdominal and back muscles. You will eliminate back discomfort and pain. Your spine will thank you. You will notice a significant difference in the comfort of your life after just a few workouts. 

Workout details:
Warm-up 
First part 
Part two 
Part three 
Fourth part
Fifth part 
Stretching exercises

Each part lasts about 6 minutes and includes 2 or 3 exercises performed 3 times each. 
There is a one minute rest break between parts of the workout.
You will need small dumbbells or 2 half-liter water bottles to perform some of the exercises. 

Model Look

Do you need calming and soothing before bedtime? 

RELAXATION FOR A GOOD NIGHT is a relaxation prepared by Ewa Chodakowska.This is a great practice that will calm you down, calm your thoughts and help you fall asleep. 

You can successfully practice it every day. You don't need special conditions - all you need is a bedroom space where you can lie down comfortably and focus on yourself.

PREPARATION:
Before you start this relaxation, prepare yourself for sleep. Indulge in all your regular evening rituals and lie comfortably in bed. Sinking into a space that envelops you to sleep, you will move into a state of deep relaxation or sound and restful sleep with your relaxation practice.

IMAGE:
During relaxation, you can close your eyes or indulge in color therapy. The calmly changing colors throughout the session are meant to allow you to calm down and calm down.

MUSIC:
The sounds of nature are an integral part of this relaxation. The music was recorded at night and is the perfect complement to the text. It puts you in a state of calm and harmony.

Relaksacja: NA DOBRĄ NOC

Do you need relaxation in your neck? This practice is for you!

With this session you will perfectly relax your cervical region after a long day. You will get rid of stress and tension. You will stretch your muscles and eliminate discomfort. 

Try it for evening relaxation before bed.

Evening Neck Release Practice

BEST SELF MAX: MAX PUMP training is for you if you are advanced and want to reach a new level!

BEST SELF MAX: MAX PUMP is a resistance band training prepared as part of the Best Self MAX training set. The tape gives results similar to exercises using gym equipment. Exercises you know well will take you to a completely new level. 

Training details:
Warm-up: 10 minutes
Main part of the training: 20 minutes - 4 rounds consisting of four 30-second exercises repeated twice.  There are 30 second breaks between rounds.
Cool down with stretching: 10 minutes

BEST SELF MAX: MAX PUMP by Ewa Chodakowska is a training for:
firm glutes,
cellulite reduction,
fat tissue reduction,
calorie burning.

If you want to gain beautiful and firm glutes - the exercises in this training will help you achieve this effect! Here we work on the volume and firmness of the glutes, burn fat tissue and get rid of cellulite.

Best Self Max: Max Pump

If you are a beginner and want to rediscover your body then the SILM FIT training program is just for you.

Workout details:
Warm-up: 8 minutes
Main workout part: 35 minutes
Cool down with stretching: 7 minutes
The main part of the workout is about 30 exercises - each performed for one minute: 30 seconds are exercises in a greater range of motion, and 30 seconds are pulsating movements.

Ewa Chodakowska's SLIM FIT is a workout for:
flat belly,
firm glutes,
strong back,
shapely legs.

Do you dream of a firm body, don't like to rush, but hope for quick results? With SLIM FIT you will achieve everything you desire.

This program is all about precision, not the number of repetitions, so you can fully focus on each movement.

Slim Fit

Want to start practicing love and kindness in everyday life? 

Practicing love and kindness in everyday life can change our lives and make every situation we face light and easier to accept.

RELAXATION: LOVE AND KINDNESS led by Ewa Chodakowska will help you begin to learn how to access these feelings and find them in yourself and the outside world. Love and kindness are some of the most powerful emotions and energies we can experience in our world. These feelings will give you inner happiness and peace.

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. You can perform this relaxation whenever you feel you need it.

IMAGE:
During the relaxation, you can close your eyes or indulge in color therapy. The calmly changing colors throughout the session are meant to help you give yourself over to this practice .

MUSIC:
The sounds of nature with the gentle chirping of birds provide solace, bring calm and allow you to peacefully delve into your feelings.

Relaksacja: MIŁOŚĆ I ŻYCZLIWOŚĆ

Mission Beach Body is an extremely effective workout for:
Slim legs, flat stomach, firm glutes. 

Mission Beach Body is for you if:
You want to lose weight - this workout focused on maximum fat burning will allow you to effectively lose weight. 
You want a flat belly - specially selected exercises for the lower body will make your abdominal muscles finally visible!
You desire to slenderize and strengthen your legs - Mission Beach Body is a set of exercises that guarantee shapely thighs and calves.


Workout details
Warm-up: 6 minutes
Main part of the workout: 31 minutes
Cool down with stretching: 6 minutes

What the main part of the workout includes:
- 9 rounds 
- Each round consists of two 30-second exercises that are repeated three times.   

This workout will not only give you a beautiful body, but also a form for years to come! 

Mission Beach Body

If you're looking to relax and unwind, this video is for you. 

A stretching yin yoga practice that will gently relax your whole body. It will be perfect both in the morning and in the evening. Stretch and relax your body, eliminate pain and discomfort. 

Relax and improve your well-being.

Yin Yoga Release & Stretch

Scalpel workout is for you if you are starting your adventure with activity! 

If you want to take care of your figure holistically - with this workout you will model, slim and stretch your muscles, without overdeveloping them. After just a few weeks, your posture and muscle strength will improve!

Scalpel by Ewa Chodakowska is a workout for:

flat belly,
firm glutes, 
strong back, 
shapely legs 
slender arms.  

This iconic workout by Ewa Chodakowska is a calm and extremely effective exercise and a really great option to start moving! 

Scalpel is also a great choice if you want to get rid of cellulite - you'll find exercises for shapely legs and firm glutes, which are real cellulite slayers.

Shape & Relax

Trailer

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Hips Release - Morning Practice

Relaksacja: NA SPACERZE

Relaksacja: SPOKÓJ

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