po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

This video is for you if you want to take care of your feet. 

The exercises presented in the video will help you avoid pain, reduced mobility in the ankle joint, toe stiffness or flat feet. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of your well-being - both at work and after work.

Healthy feet - exercises without equipment

Do you ever wonder how many hours a day you spend sitting? 

Today, most of us lead sedentary lifestyles - we sit at our desks at work, on public transportation, at the coffee shop, on the couch at home. Unfortunately, this does not benefit our health. 
This video is for people who do their work in front of a computer and want to learn how to prevent painful ailments caused by a sedentary lifestyle.

With this video you will answer the questions: 
How to sit properly in front of the computer?
What activities to do during breaks from work?
How to sit on an exercise ball?
Exercises on a gym ball.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive activities at work, and make you feel better - both at work and after work.

How to sit in front of a computer?

This video is for you if you spend a lot of time behind a desk. 

The exercises in the video will help eliminate the pain and discomfort of sitting for long periods of time, strengthen your body and take care of your joints. They will also help prevent injuries.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Balance exercises with a sensorimotor cushion

What to do to avoid hunchback?

In this video, you will learn how to ensure proper spinal mobility, reduce stiffness, and how to take preventive action in the occurrence of pain. All these ways will make it easier for you to stop humping. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

How to stop slouching?

This material is for you if you spend a lot of time in a sitting position. 

Do you do sedentary work on a daily basis? Do you feel that your hips are strained after a long day?
If you experience hip pain and discomfort while sitting, this video is for you. 

The first part of the video is devoted to theory - you will learn, among other things, what happens to your hips when you sit too long. In the second part, however, a physiotherapist will present practical exercises. 

For some of them you'll need a roller.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Sitting destroys your hips - theory and practice

This video is for you if you are experiencing wrist pain. 

Do you do office work? Do you use a mouse much of the time? Do you suffer from carpal tunnel syndrome? 
This video is for you. 

The exercises shown in the video will help relieve pain or discomfort in the wrist area. You will also learn what carpal tunnel syndrome is and how to deal with it. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Carpal tunnel syndrome - top exercises

If your legs are sluggish, sore and swelling after a long day at work - this video is for you. 

Body brushing is a well-known procedure using a special brush. However, in order to be effective, it must be done correctly, with the right techniques. Careful massage has many benefits - including moisturizing the skin, improving blood circulation and reducing swelling. If your legs need relaxation after a long day, be sure to watch this video.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Brushing your legs to improve circulation

Do you know what body brushing is and how to perform it?

Body brushing is a procedure that is great for the appearance of the skin - it helps fight cellulite, firms the skin and improves circulation. To perform it, of course, you need a special brush and knowledge of the proper techniques. From this video you will learn how to brush your body step by step, using the techniques shown. The self-massage includes the face, décolletage, arms, abdomen, back and legs.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Body brushing step by step

Do you know how to properly take care of your immunity?

In this video, you'll learn how to support the functioning of your immune system with the inclusion of the right foods in your diet, and how to eat to avoid getting sick and enjoy full strength and vitality.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make sure you feel better - both at work and after work.

Defend yourself! How to take care of your immunity?

Do you know how to support your brain function? 

In this video you will learn how to support your nervous system with available Super Foods and how to increase the antioxidant and nutritional potential of your diet.

The Office Fitness series is for you if you spend long hours at work in one position; at the computer, perform repetitive activities that can lead to injury and joint degeneration, need quick muscle relaxation, want to reduce stress quickly and take care of proper posture.

Brain Super Foods - how they support our memory and concentration

If you are a person who does office work on a daily basis and spends hours sitting, this video is for you. 

How do we organize the workplace to make it comfortable for our bodies? What is the best position for work? 

From this video you will learn:

* what an active workspace is,
* what accessories are necessary to create an active workspace,
* what active standing work looks like,
* what characterizes active work in a sitting position.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

A way to have an active workplace

This video is for you if you do office work. 

The exercises shown in the video will help you avoid a condition like tennis elbow, or help to alleviate it when it occurs, and reduce pain and discomfort in the wrist and forearm area. 

To perform the exercises you will need: 

- A small roller 
- Exercise tape 
- A massage ball

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Rolling hands - tennis elbow

This practice is for you if you want to firm your skin. 

Are you looking for an effective way to get rid of loose skin on your abdomen? Do you want to firm it and eliminate cellulite? 

The tips in this video will help you reduce the appearance of stretch marks, shape your waistline and improve skin elasticity.
See what techniques will work for brushing your abdomen and how to perform them correctly.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Abdominal brushing to tighten the skin

This video is for you if you do office work. 

The exercises presented in the video will help you avoid a condition such as golfer's elbow, or help eliminate it when it occurs, and reduce pain and discomfort in the wrist and forearm area.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Rolling hands - golfer's elbow

Want to take care of your neck and neck muscles? This video is for you.

Increasingly, our head is extended forward and slightly bent, putting an extra 25kg of strain on our spine. This happens because of the unnatural positions we adopt while working sitting.
If you suffer from neck stiffness and reduced mobility in the cervical region, watch this video. The exercises presented in it will help you combat these ailments.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Do it right