All of us have repetitive family interactions that can break into short sequences in which everyone participating (and only they are) is pretending to know what is going on. One of our family interactions looks like this.

My kid Alex makes puppy’s eyes to his grandfather at the juice bar. My dad pulls out his wallet and says to me “I know – I know.” What he really means is that he does not want to hear my speech again, just how healthy the juices pretend to be.

But hey you just started the article on juices, so I hope you still want to read it.

I’ll start with the positive: Juices have lots of minerals, vitamins and water. If you hesitate between lemonade and juice, the choice is clear.

However, juice is just water and natural sugar. There are three things:

  • Less fiber: while we eat much less fiber already than our own intestines, we are also taking away fibers that we need from our natural foods
  • Energy on a swing: Sugar and water can quickly provide energy, but that energy that will quickly fall. Easy come, easy go.
  • We do not feel satisfied : firstly because there is no fiber, and secondly because when we drink liquids to satisfy our thirst we never change the perception of hunger.

So soon after we have drunk juice, if we are not hungry, we are without energy and we have not delivered the body whatever is needed. What happens next? We eat immediately or have the next meal bigger than usual. That would not be so bad, but we were at the same time drinking lots of calories in our juice. In those big fresh (400 ml) there are 3-4 pieces of fruit. We rarely eat fresh fruit in big portions, but it is not problem to drink it in fresh juice.

So what about drinks, which can replace snacks with proper calories, but does not fill our body and nourish us like a snack? Just it is good to know that the juices are not as healthy as they look. Keep them as a delicacy, not a part of a balanced daily diet.

So now you can say while at the juice stand: “I know.”

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu


Psychologists have been more intensively engaged with people’s mental well-being (people’s happiness) in the past twenty years. Martin Seligman has named five key areas that make up our mental well-being. These are positive emotions, positive relationships, flow, meaningfulness and successful performance. From this point of view, a toast sausage or sipping at a campfire clearly increases our mental well-being.

Let’s, however, look at how it looks on a plate. There are foods that will contribute to our sense of happiness and then are foods that are better avoided.

When we lose our mental happiness it is very important to pay attention to our diet especially when we feel longer exhaustion, irritation, and nervousness. We focus poorly, we are drowning in negative emotions, and we often have a melancholic mood. We are experiencing anxiety, depression and we cannot sleep.

The cause may be in the lack of vitamins B1, B3 and magnesium. These microelements keep our muscles and nerves system in good condition, participate in metabolic processes, and in the case of magnesium act directly as anti-stress. We need to accept them in the diet, the body does not create them. Be careful! Frequent consumption of sugar and alcohol exhaust their stocks two to three times faster.

Fortunately, there is a lot of food to supplement.

The following foods are Rich in vitamins B1, B3 and magnesium:

  • Nuts (especially almonds)
  • legumes
  • legumes and cereal sprouts
  • Flax seeds and linseed oil
  • oatmeal
  • fresh vegetables and fruits
  • Meat, liver and intestines
  • eggs
  • Mineral water Magnesium(source of magnesium)

Our mental well-being consists of many different parts. I do not give up whiskey and beer at my campfire. Sitting with friends eating any type of food is, of course, valuable. Equally valuable is eating a varied fresh diet. Prepare a warm oatmeal in winter mixedwith linseed and fruit, make a large pot of chilli con carne, some desserts, omit and reduce alcohol. The comfort foodmust be full of vitamins B1, B3 and magnesium, and we must it over and over again.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu.


Everything that pushes our organism out of balance causes a stress response. “That which has caused us to be out of balance” is the stressor, and the reaction is called stress. It can be either positive in the case of good adaptation, or negative in the case of poor adaptation, which we also call maladaptation. In the extreme situation in which a person has exhausted all adaptive energy, the condition may become incompatible with life.

Let’s take a look at the circumstances under which an exercise or sports stressor can work either positively or negatively. Every training or exercise is a stressor to which our body has to adapt, such as by increase in endurance in the long term, or just by immediately increased performance of the cardiorespiratory system. In the area of ​​psyche, this may occur through the development of volitional
features or an increased motivation while exercising. These are examples of so-called positive stress, where there is a good response to the workload. We call this positive stress EUSTRESS.

What is DISTRESS, a stress that is negative? This may be a stressor in the form of a sports load, when the body reacts poorly to the stress, e.g. to the wear and tear of the joints; muscle imbalance that cause disc hernia; problems with falling asleep in the case of exercising in the late evening hours and the consequent fatigue due to insufficient sleep; exercise addiction, etc.

The stress response occurs on both physical and psychological levels, so both aspects of the stress response need to be taken into account.

How can the holiday season affect us? Let me bring up two extreme examples. If we believe that one week of exercise and sports will make up for the previous months of idleness, we are mistaken. In the best case, there will be only irritation without adaptive effects on one’s physical fitness. In people unprepared to handle the load, for example when skiing, it may happen that untrained tendons and muscles won’t hold a joint together when a fall occurs, resulting in injury. Also, a person who is used to regular sports training may be irritated by the limited space to engage in his or her activity, for example because of family gatherings, changes in the lifestyle routine, etc.

Even top athletes do not train the whole year; they have so-called regeneration period. It does not mean, however, that they do nothing for weeks. They simply reduce the training load, exchange activities for others for which they do not have time otherwise and which they enjoy. To start doing nothing at all would cause them a distress because the body has already adapted to a certain amount
of workload. Equally, if someone is physically inactive and suddenly starts to train “furiously” it causes distress.

Some advice: Everything takes its time. Be it gradual increase of load, appropriate intensity of exercise and time to relax. And as I already mentioned in the previous article, it must be fun. Whatever we do, let’s enjoy it!

Then even holidays can be a sports eustress. How? Those, who regularly engage in sports, can skip a few times, but not all – with a good feeling about having some rest. For those less prepared for a sports load, we choose appropriate sports activities. If we continue to use skiing as an example, we avoid at least the “black slopes”. Also, a fast walk with our loved ones will substitute for individual jogging.

Holidays and vacations are not only at the end of the year, so let us approach them reasonably throughout the year. To enjoy skiing in the mountains, or biking in the summer, it is good to strengthen our muscles in advance, just as we need to adapt our cardiorespiratory system for the workload in order to have fun.


This article is prepared for you by:


Expert in Sport and Exercise Psychology



Did you answer questions from the previous issue? What are your answers? Honest, clear, concrete, speak to you from the soul and especially motivate you? What is that motivation? There are many definitions, so what we have to take from them. We have the ability to motivate ourselves. And only we have that. We can not motivate others, nor can others motivate us. It just does not work that way. Motivation is only our own. It’s a kind of driving force of our behavior. So what do we really want? But how to figure out what’s motivates us and activates us?

The reason is always our need. Biological needs (respiration, food, sleep, etc.) and social needs (love, happiness, home, awards, etc.). Our motivation, that is, our need must be strong enough to make it happen. So we should realize what we expect and what our resolutions will bring us. Introducing the desired outcome as it will be when we get it is a confirmation of our motivation. The idea will help us realize what we really want, how it looks, while motivating us and giving us self-confidence. And motivation really arises only when we know well why we do or don’t do it. Thanks to motivation, we get to the action, and we put our hands to the work.

Now, let me talk a little about our brain. The most powerful computer of all time, no one has ever invented better one. The brain is much more than just a device for thinking. His main intention is to keep us alive. Our brain is deciding whether the world around us is dangerous or useful for a particular purpose. It is a machine for creating neurosciences, creating millions for every second. The brain stores everything it can, new ideas or behaviors use what is called “working memory”, which is a very limited source for the brain. For this reason, any behavior, thought, or activity we repeat becomes a long-term memory. Our permanent entries affect the automatic perception. As a result, people perceive the world based on their opinions and attitudes instead of seeing things as they are or what they might be. It is virtually impossible to remove old records. Attention itself creates a change in the brain. It means that trying to get rid of something by thinking about it is often ineffective – in the end, it will be even stronger. But it’s easy to create new records. Creating new circuits can be quite simple. To build long-term circuits (permanent registrations), it is crucial to develop great attention. It’s just the focus of attention that changes the brain over time.

And now we go to practice to start creating new circuits and writings in our brains. We formulate our goals, dreams and desires. We will learn how to dock them in our mind and how to achieve their fulfillment. Knowing your destination, your destination, we give the brain clear signals and messages. Exactly what he needs for his efficient work.

Count on spending an hour by thinking about where you want to be, what you want to become, what you want to do, what you want to see, create, and experience. You set goals and results. Develop a map of the paths that your life will take. One alert right from the start: Discard all the limitations, do not think about what is and is not possible. Restricted goals limit your life. The only thing you cannot discard is your intelligence and your sanity. By imagining absurd goals, you would waste your precious energy and send it in a useless direction. The only way you formulate your expectations is to decide what you want. So once again! Keep the following five rules.

  1. Describe your goals with positive expressions. Say what happens. Not what you do not want.
  2. Be as specific as much as possible.How it sounds, smells. Engage all your senses.
  3. Set the proof that the target has been reached.You need to know how it will look when you reach your goal. What will you feel?
  4. Keep the whole process under control. Youhave to own and maintain your goals yourself. Nobody else. Do not impose anything on anyone. Not even your family, your friends or anyone else has the power as you yourself, if you decide.
  5. Make sure your goal is human and ethical.What is the impact of meeting your goal for your neighborhood? Your goal must be to the benefit of other people.

Everyone has a certain idea of ​​the things we want. Quite often they are also somewhat vague – more love, more money, fewer kilos, more sports. If we are motivated to achieve the right result, our goals must be clear and more specific than the concept of the trained body, the bold balance in the account, the new car or the house.

When setting up our goals, we can see that some of us have been holding for years, others will be defining for the first time. But we have to make conscious decisions about what we want. Consciousness of what we want is the basis for what we really get.

As next step we got into the practice. Are you ready?

Roman Lejčko

Life Coach and Personal Trainer. I help others on their way to a great physical and mental condition. Looking back over my life experiences I see the progress of human life is going through. Not always easy with lots of challenges. I’m here to guide you through challenges on your life path down to joyful life. Some more info about me.


There is a new year and a new opportunity to do something different to get different results in some areas of our lives than we have done so far. I really like a quote: “If you keep on doing what you have always done, you will keep on being what you have always been. Nothing changes unless you make it change”.

Exactly. We are talking about change here. And New Year is one of the occasions to change things. I say one, not the only one. I’m sure you have set many times on various resolutions to start or end up doing something in order being more satisfied than ever before. And then, within two months, the set resolution suddenly dissipated like steam above the pot. I know at least one such person �� We simply do not realise that change and its successful completion requires time and effort. We want everything right now, and we do not realise that patience is one of the most important features to meet our goals.

Creating what we want to change has taken some time. But we would like to change it overnight. Just before falling asleep place a wish and waking up in the morning as someone else. But ouch. In the morning we find that nothing has changed itself that we will have to do something again and again to change.

Motivation “Whoever wants to win must start.”

I think the most important part of fulfilling our resolutions is why we are doing it all. Yes, it’s our motivation. What do we really want? What should be at the end of our efforts? How does it look and what do we actually feel? Can we be specific enough to target our next destination? What, then, is our need to be fulfilled? It’s a lot of questions. Only when we really know why we do or don’t do it can motivation arise. But don’t get mistaken. Nobody else can motivate us. It is not possible. We can only motivate ourselves. Someone or something else can only help us, support us. But the main part of the job is just ours. And then thanks to motivation, we start the action, do anything needed and set out on the road. Did you ask yourself the inquisitive questions that show you the way?

For example:

What do I really want?

When I want it to happen?

What does it look like?

Is it really about me?

Is the fulfillment of my goals a benefit to me and others?

If you have answered your questions clearly and specifically, we may step to the next level to set our goals up. And we will do it next time …

This article is prepared for you by:

Roman Lejčko

Life Coach and Personal Trainer. I help others on their way to a great physical and mental condition. Looking back over my life experiences I see the progress of human life is going through. Not always easy with lots of challenges. I’m here to guide you through challenges on your life path down to joyful life. Some more info about me.