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JagodaKw | Online coaching

@jagodakw

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Body Transformation Coach 💪✨
Helping women & men lose fat & build muscles sustainably
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Ross gained 16kg after 10+ years of feeling stuck

He was training hard and working a physical job, but never eating enough to grow

Once we added structure and the enough fuel , everything changed

Training hard but not results 😬?

It’s probably not your effort, it’s your strategy

Comment MUSCLES and let’s figure out what’s holding you back 🤝 by @jagodakw

Kamila has been into sport for as long as I can remember. She would always go to classes, try different things, and stay active, so she was never someone who struggled with getting enough movement in.

But there was a huge BUT…

Kamila has always used food to make herself feel better. Whether it was a good occasion or a difficult situation that brought sadness or disappointment, her emotions would often affect her relationship with food.

When I started helping people, Kamila reached out to me because she noticed that I could relate to the same struggles she was experiencing. She felt like she needed that accountability to finally make a change.

When she asked me to help her, I knew exactly how she felt and what we needed to work on to break that never-ending cycle.

With Kamila, our main focus had to be food, because completing her workouts was never really a problem.

I knew that for this to work, Kamila needed to feel full and satisfied after her meals. We also kept her meals quite regular throughout the day, because even when she wasn’t physically hungry, she would often feel like she needed to eat.

We focused on a high-protein diet and started with a relatively high calorie intake to make the process feel comfortable and manageable. As she adjusted, we gradually reduced her calories.

We kept her training at 4 days per week and focused on getting enough daily movement, mainly through her steps. And interestingly, she didn’t do any cardio throughout her entire fat-loss phase.

I also kept in regular contact with her and we had weekly check-ins to track her progress, see what was working, and make adjustments when needed.

After just 2 months of consistency, Kamila lost 10kg.

Yes, 10kg.

And she has never felt happier.

She achieved something she once thought was impossible for her, and I honestly couldn’t be happier or prouder of her, especially knowing what she had been through to get here.

If you can relate to Kamila’s story, comment “10” below and I’ll get back to you with the exact step-by-step approach I used to help my sister 🤝🙌 by @jagodakw

Kamila had been struggling to lose weight for years.

She would eat emotionally and binge eat, hoping food would help her deal with her problems. But the truth is, food will never solve your problems,it only makes them worse, leaving you feeling guilty, low, and frustrated the next day.

Kamila was tired of being stuck in that cycle, so she decided to reach out to me.

She trusted me because I had already helped others break the same pattern, and she wanted to do the same.

Our focus was simple:

✅ High-protein meals to keep her full and satisfied.

✅ Consistent meal timings to prevent long periods without food that triggered binge eating.

✅ A structured training programme designed around her goals.

✅ Accountability and support 24/7

The results was simple,

Kamila lost 10kg in 2 months and more importantly, gained control over her eating habits.

If you want to know exactly how I helped Kamila achieve these results, DM HELP and I’ll explain the process step by step

#gymmotivation#wellness#fyp#fypage by @jagodakw

Instead of asking “how much longer?”

what if you just started enjoying the process? ( I know easier said than done haha)

But Here’s why 👇

I always expected results quickly.

I was looking for quick fixes, but shaping the body would never work like that 🫠

I was exactly where you might be right now, trying so hard to change something, but rushing the process because I wanted it NOW.

The one thing that helped me was realising it wouldn’t be permanent.

Whether it was a fat loss phase or a building phase, both were uncomfortable, but none of them lasted forever.

You’re not going to be dieting your whole life, are you?

So what if it’s just 3, 4 or 6 months out of your entire life to get yourself in the shape you want?

Compared to the rest of your life, does that still sound like a long time?

So why wouldn’t you go for it?

Why not make this the moment when enough is enough and you finally take action?

DM me “START” and let’s chat how I can help you 🤝 by @jagodakw

I really wish someone had told me this years ago.

I wish I’d understood that what I was doing was only self-destructive and that I was losing precious time because I had put food on a pedestal.

The idea that you have to earn your food scares me, because I used to think the same way and I know exactly how you feel about that.

It can take years, if not decades, of struggling if you don’t notice the problem quickly enough.

Will it really matter when you’re older how much you overate that one Christmas? by @jagodakw

What would happen if you started now instead of waiting for January ?

- You'd already have good habits in place by Christmas

- Your motivation wouldn't drop off as quickly as it does in January, because you started much earlier.

- You'd learn how to enjoy Christmas without going all in, and without needing a "fresh start" in January to fix it

- You'd step into the new year already on your way to your goal, without treating January as a magic time to change and putting so much pressure on yourself

imagine how good you would feel, already 8 weeks in, with habits built and the pressure gone!

DM me “CHANGE” and let’s chat about how I can help you 🤝 by @jagodakw

100 crunches a day and you’ll have a six pack?

Not really, and here’s why 👇

Crunches will strengthen your abs, but they won’t burn the fat.

Fat comes off your whole body, and where you lose it first depends on your genetics and hormones.

You can’t choose the spot.

I know you wish you could but unfortunately it doesn’t work like that.

Your abs show up when you eat less than your body needs
(a calorie deficit).

A 100 crunch challenge has nothing to do with that.

Save this for the next time you think crunches are the answer.🫢 by @jagodakw

The only person who matches my ideas 😅😎🤝 by @jagodakw

Everything I did to lose 4 kg in 8 weeks, so you can too👇

First of all, everyone is different and what worked for me might not work for you.

Training -I love training 5 times a week, splitting upper and lower body.

But if you can only get to the gym 3 times a week, that’s still fine.

Recovery- I make sure I get enough quality sleep every day.

I can’t tell you how many times I didn’t sleep enough, woke up hungrier than usual and found myself craving foods I normally wouldn’t think of!

Nutrition - (probably the most important bit) You want to change your physique, but you forget to look at what and how much you eat.

You can train hard 7 days a week and do all the cardio, but if your macros don’t match your goal, you’ll stay the same 🤷‍♀️

Still enjoying life - The more restrictions you put on yourself with food, the quicker you’ll quit.

I’m not talking about eating tons of chocolate every day because you feel like it. I’m talking about staying on track with your macros, then eating out for example once a week and enjoying it without going crazy.

It seems easy, but it’s not.

You might think, she’s giving me the formula, so it should be easy.

The truth is I’ve been through both phases for quite a few years now.

If you’re just starting, don’t expect to get it right first time.

You’ll probably mess up, but you need to learn from it.

I probably messed up millions of times but eventually I learned how to act when things get tough.

If you want to transform your physique in the next 4 weeks, comment HELP and let’s chat about how I can help you 🤝 by @jagodakw

There’s never going to be a perfect moment.

I used to start over every couple of days thinking I’d do it better tomorrow.

It never happened, because I was avoiding what actually had to be done to start my own transformation.

The longer you wait the harder you make it for yourself. by @jagodakw

8 WEEKS. Neil’s transformation is unreal 🔥🔥🚀 @neil7r

Neil has a busy week and a job that can be properly draining.

On top of that, he was overtraining and was simply tired of it.

When we put the right training program in place, with less volume and the right macros, that’s when everything changed 🙂‍↕️

And he never had to quit his social life. He still enjoys it, just with a plan behind it 🤝

He also learned how to plan his meals around work so he’s not starving or guessing through the day.

I’m so excited to see him progress further 🤩

He’s such a hard worker, and the results speak for themselves!!! 😎💪

We’ll continue a wee bit longer with a fat loss, then possibly switch direction to build some nice muscle and strength 🫡

If you’re busy and want results like Neil’s, comment
„FAT LOSS” and let’s talk by @jagodakw

Building your dream body is a process, not a race.

Week by week, all actions you take to create what you truly desire.

If I started doing bodyweight exercises and told you that’s how you build this physique, I’d be lying.

This look comes from lifting weights, not resistance bands.

And there’s nothing wrong with bands if you enjoy them and that’s what you’re doing, just be aware that this physique wasn’t built that way.

Is 2 years a lot? It’s subjective.

But the worst thing you can do while chasing your dream body is obsess over how much you have left to achieve instead of enjoying the process.

Be patient. And then be patient again. 🤝 by @jagodakw