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.

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?

If you are struggling with neck and neck pain this practice is for you.

Neck and neck pain are caused by sedentary lifestyles, poorly performed exercises and degeneration of the spine in the cervical region, among other things. Tight neck and neck muscles will cause headaches and dizziness, neck stiffness and also pain in the upper limb. 

If you want to prevent or stop these ailments, it's worth spending several minutes a day doing simple exercises. 

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.

Neck pain - simple exercises

This material is for you if you have sleep problems. 

Are you one of those people who browse the Internet just before bedtime? 
Do you wake up sleepless in the morning?
Do you feel that the quality of your vision has significantly deteriorated? 
This video will help you understand how blue light worked and why it is harmful to your eyes. 

You'll also learn how good habits affect the quality of your sleep and what role melatonin plays. 

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 blue light works - the impact of screens on sleep

This resource is for you if you are affected by the problem of tired eyes. 

Do you spend a lot of time in front of computer and smartphone screens? 
Staring at the screen for a long time adversely affects the quality of our eyesight. 

If you feel that after a long day of work your eyes are tired, dry and sore, this video is for you.

From this video you will learn: 

* What happens to the eyes when working at the computer?
* How eye problems are linked to tension headaches.
* How to take care of your eyesight.
* How to perform eye gymnastics. 
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 take care of your eyes at the computer?

If you are experiencing pain complaints associated with frequent use of a computer mouse this resource is for you. 

Learn how to properly position your body when using a computer mouse and avoid ailments such as neuralgia, hand stiffness and wrist pain. 


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.

Are you sure you can use a computer mouse?

This practice is for you if you are concerned with the problem of tired eyes. 

Work, especially office work that requires spending long periods of time in front of a monitor or smartphone screen, strains your eyesight.

Regular exercise properly moisturizes them and improves the quality of vision. 
The video presents exercises that will relax and regenerate your eyes.

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.

Exercises for tired eyes

This practice is for you if you need temporary tranquility. 

Meditation between meetings is a recording that will help you control your breathing and quiet your thoughts for a while. It will make you feel better, your good energy will return and you will be ready to do more. 

You can listen to the recording whenever you need 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 take care of your well-being - both at work and after work.

Meditation between meetings

This practice is for you if you are affected by the problem of teeth clenching. 

Do you suffer from trismus? 
Do you feel pain in your temporomandibular joints? 
Do you grind your teeth at night? 

In this video, a physiotherapist will present exercises that will help you relax your muscles and thus get rid of your teeth clenching problem.

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.

Teeth clenching - exercises that will help you get rid of the problem

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

Sitting on a ball is a good way to change your sitting position while working.
However, there are some rules you should know about before you decide to use a gym ball. 

If you are a person who works long hours at a desk and are looking for ideas for a healthy break at work, this video is for you. 

From the video you will learn:
* whether sitting on a gym ball is worth it,
* how to sit on it properly,
* how to relax your body after a long day of work - presentation of positions.

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 take care of a better mood - both at work and after work.

Sitting on a ball - is it harmful or helpful?

This practice is for you if you need to relax your hands. 

Tense and tired hands are often the result of, among other things, prolonged work in front of a computer, inappropriate accessories (mouse, keyboard) and improper sitting position. 

In this video, physiotherapist Kinga Sobiecka will present exercises that will help you relax your hands, get rid of tension and reduce the risk of injury. 

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.

Hand self-massage with a ball

If you want to learn breathing techniques to calm down, this video is for you!

The three breathing techniques you will learn in this video will help you release tension from your body and calm your mind. The exercises can be performed by anyone who needs immediate relaxation. Before starting the exercises, prepare comfortable clothes and a pillow or blanket to set a comfortable sitting position.

The video contains 3 breathing techniques:
Technique No. 1 – balanced and deep breathing,
Technique No. 2 – ujjayi breathing (deep breathing with sound),
Technique No. 3 – Alternate Nose Breathing – Nadi Sodhana.

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

Breathing techniques for calming down

This practice is for you if you need to relax your hands. 

Do you feel that your hands are tired from long work at the computer and their skin is dry? A relaxing hand self-massage with a candle is sure to bring relief. This is also a suggestion for those who often have frozen or tense hands.

You will learn 6 techniques that you can perform at home. 
Create your own home spa and enjoy moisturized skin and relaxed hand muscles.

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

Relaxing self-massage with glowing hands

If you have free time and your body needs exercise, this video is for you!

Our body needs exercise to stay healthy. Changing your position while sitting is something that should become a habit. 

This training consists of 9 exercises that will improve blood circulation and oxygenate your body in 5 minutes, it is a proposition for everyone working in a steady position. The exercises have been prepared so that you can perform them anywhere, without leaving your desk. You don't need a mat or a change of clothes.

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

Simple desk exercises in 5 minutes

This practice is for you if you want to relax your facial muscles. 

Do you feel that something is missing in your daily care? 
Are you familiar with the facial massage roller, but don't know how to use it? 

In this video you will learn practical tips to perform your self-massage correctly and get satisfactory results. The techniques presented in the video will help you get rid of swelling and relax your facial muscles. 

Before you start massaging your forehead, eye area and cheeks, cleanse your face thoroughly.

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.

Facial self-massage with a roller

This practice is for you if you want to take care of your skin and eliminate wrinkles. 

The techniques shown in the video are an effective way to increase facial skin elasticity and firm it. Say goodbye to wrinkles - hello to natural radiance! 

Remember to cleanse your skin thoroughly before the massage.

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