Everyone knows someone who has lost weight after limiting or eliminating carbohydrates from their diet. At the same time, the myth that is growing is that you can’t lose weight while eating carbohydrates. So how is it?

Carbohydrates are our most important source of energy and we need the energy to live. The younger and physically active the more (and so vice versa).

So we can eat carbohydrates – some. There is a difference between carbohydrates.

Simple sugars (eg glucose, fructose) are problematic and are known for their sweet taste. You can eliminate them completely or reduce them significantly (ideally 5% of total carbohydrate intake). Fructose is the most problematic among simple sugars. Fructose can be industrially produced and used as a sweetener, directly or in the form of a syrup. After her use, much more than other sugars, new adipose tissue is formed. The body is not able to metabolize it effectively to energy, so it stores the unusable surplus as a fat supply.

In addition, white flour products, potatoes, and more than 1-2 pieces of fruit a day are still problematic.

Polysaccharides are a neutral energy source. One of the most important polysaccharides is fiber, which in turn supports our health and lean figure. Fat tissue does not form until our energy intake is repeatedly higher than our body’s needs. Simply put, when we eat more than we need.

Polysaccharides are the best in the most natural form. Millet, oatmeal, buckwheat, wild rice, quinoa, legumes. When pastry, so sourdough, rye, wholegrain. And most importantly. On an imaginary plate, carbohydrates take up 1/4 of the surface, no more.

When losing weight, I see it with carbohydrates as follows:

  • drinks just unsweetened, no lemonade and juices;
  • do not eat white flour, white rice, and their products (yes, neither puffed bread)
  • cut potatoes
  • dairy products only white, not flavored
  • no sweets bought (cookies, chocolates, donuts, cakes);
  • get rid of sweetened flavorings (ketchup, dressing) and processed foods overall;
  • bake at home only on special occasions and add only half of the sugar in the recipe;

Do you lose weight when you completely exclude carbohydrates? Certainly, because you will significantly reduce your energy intake. Will you last for a long time and will you enjoy it? The great majority of us do not and for you, the answer is a balance, adequate intake of all nutrients, and limitation of simple carbohydrates.

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


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.


Hi GoFitters!

Weekend is coming and as temperatures outside are starting to drop, nothing is better on a lazy Saturday morning than a nice and long breakfast in bed. However, we all want to keep fit and still having our food tasty we came across an amazing recipe to prepare a banana oat pancake.

These are gluten-free, diary-free and without sugar but I can garantee you will love it! To prepare this delicious and healthy pancakes you will need just 7 ingredients and the best thing is you will be done in 15minutes!

Check out this easy and healthy recipe and make your Saturday morning tasty.

  • 1/2 cup Almond Milk unsweetened
  • 2 Eggs
  • 1 Egg White
  • 1 Banana
  • 2 Tablespoons 100% Real Maple Syrup
  • 1 1/2 cups Rolled Oats (I use Gluten-Free)
  • 2 teaspoons Baking Powder
  • 1/4 – 1/2 teaspoon Salt
  • 1 teaspoon Vanilla optional
Toppings Ideas:
  • Fresh Berries
  • Maple Syrup
  • Sliced Fresh Banana 
  • Sliced Almonds or nuts
  1. Put in blender Almond Milk, eggs, egg white, banana, maple syrup,  oats, baking powder and salt.
  2. Blend until smooth.
  3. Heat skillet over medium heat. Once warmed, spray with non-stick cooking spray or place coconut oil or butter in skillet. Pour pancake batter into skillet in round circles.
  4. Cook for 2-3 minutes on one side. Turn over and cook for another 1-2 minutes.
  5. Put on your favorite toppings

Bon Appetit from your GoFit team!




Hi GoFitters!

We want to write to you about the past 10 km Birrel race  in Prague.  The reason why we are writing about this is because we have a friend who has trained specifically for this event. His name is Massimo and he is a founder at, an online newspaper and media agency based in Prague. It was the first race he was going to complete and he approached us back in July for some advice on how to prepare for the event. We gave him a very basic running regime to follow  and some extra advice on how to prepare through GoFit.

As some of you might know GoFit allows you to experiment and diversify your training regime. You can use the service if you want to try a special class like Bouldering or yoga. Massimo already had a gym membership but he wanted to taste other activities outside of his gym. GoFit was a solution that it was looking for. He could never find a solution with which he was able to test different yoga Studios and CrossFit classes as he wanted to test these. All at discounted prices.

He trained at Ivengar Yoga Studio for some nice stretching sessions and at the Spartangym where he experienced some proper ass kicking conditioning.
He was able to cope this training schedule with his daily schedule which also included working at the office but also traveling around Prague for meetings. With few clicks he could find the closest studio, buy a pass and workout.

What was the result? Massimo was exposed to new studios that he did not know about before.
Through GoFit (the only Prague fitness aggregator) he found different options that suited his training needs.

What next? We had a bet if Massimo was going to be able to run the 10km below 50minutes. The bet was that the losers would pay for a pizza at pizza Amuni. won… thanks also to Gofit…

GoFit’s & Foreigners Sports MeetUp

About 30 people turned up on a sunny Saturday morning in Grebovka to complete a number of sports activities. Looked interesting that all of them were not affected too much by their Friday night but willing to push themselves beyond their limits.

The first session was a yoga session conducted by Alice of Yogalive. It was a relaxing session where Alice conducted the class through various yoga positions, stretching and meditation – relaxation exercises.

We then had Roman Lejcko of Factory Pro conducting a killer conditioning
session where everybody under his guidance enjoyed testing if they were fit
enough to complete a Fat Amy course. Who those who don’t know (and nobody
knew Saturday morning) a Fat Amy is made of a circuit of burpees, squats, crawls, lungees and other exercises that simply make you cry with a smile on your face. Just for information the whole circuit had to be completed within 20min.

We then split the session between those that wanted to go for a 5km run in the
park and those that wanted to have a foam rolling session and listen to nutrition
guidance with the guys from Moosepower  a Czech based company that focuses on providing various services in the field of adult physical performances and mental strength development. As a note 5 people took part to the running session as everyone else were more into a recovery session with Moosepower. A well done for the 5 that did it considering Roman’s session…

Both GoFit and Foreigners are very pleased with the feedback and are considering organising a new one for next month so stay tuned for more info!!!

Thank you again for your warm participation and hope that the recovery went smooth!

Why GoFit helps you to find your best fitness solution?

While the summer season approaches we thought it would be beneficial to list some of the unique benefits that GoFit has been bringing to you since its first inception so that you can maximise the best that you can out of it.

 Flexibility in your decision

GoFit is flexible, no question about that. It has been built to serve you and your daily/weekly schedule. You are able to access a unique network of facilities any time of the day. You don’t need any membership, card or pay hidden fees. It doesn’t matter when you purchase a pass all you need to know is that you will not be asked for any membership reference. Further, it is really practical if you are travelling either for pleasure or for business. All you need is your booking reference that you receive via email from us. You can now swap the below average hotel gym for something proper that can give you the confidence that you need.

 Value for money and time

GoFit brings value for money. You can access studios and facilities at discounted prices. You will not be paying the prices that others do when they purchase a pass through other portals.

GoFit brings value for time. With our system you can find your studio is short time. You won’t need to spend interminable hours in front of a computer to find the best facility. We have calculated that it takes you on average 3min 34 seconds to search, book you pass and receive you email confirmation. A clear 56min24seconds save on your time.

 Variety of fitness facilities

GoFit is Prague’s first aggregator of facilities. Our system aggregates into one different gyms, yoga studios and swimming pools. From your phone you can have access to this aggregator. You do not need anything else. Different facilities in one go. You can now go one place and at the same conditions go to another with no headaches.

GoFit is in other words a unique aggregator of the best fitness studios, classes and sports experiences that you can access whenever you want and in whichever way you wish all from one account.

GoFit completes Prague’s Half Marathon

On 7th of April two members of our GoFit team took part to the Prague Half Marathon. The race occurred on a lovely spring day of April which as one may expect highlighted the beautiful colours of the Czech capital. This year almost 12,000 people took part to the race.

A half marathon is a complicate race itself to prepare for. One might think that just because it’s not as long as a full marathon that it might be less complicated. Well, let’s make this point very clear. If taken seriously a half marathon is a very difficult race to prepare for and to complete. This is of course if you prepare properly with a goal time in mind and following a proper schedule.

The Prague one takes you around the loveliest parts of city centre. If you like fast paces, then this is the race for you. Barely uphill at all and pretty flat it is one of the fastest half marathons that you may be doing at some point in your career. Already back in 2012 the winner completed the race in an astonishing 58:47 which is still one of the fastest times ever.

The organisation, RunCzech, was as usual very efficient arranging for plenty of water stations and health stations alongside the tracks ready to provide runners with anything. Even this year the organisation provided for everything a runner could need. A truly great experience for a race which this year celebrated its 20th Anniversary.

If you have not yet attended this half marathon and you are looking for something characteristic, then Prague is the place for you. You will be astonished of where you will be running, close to Charles Bridge, the Jewish historical Area and all along the Vltava river.

The Prague Half Marathon is the first of 6 races that RunCzech organises in the Czech Republic. All of them are worth completing.

GoFit will definitely be attending next years one but in the meantime see you next month for the full marathon! More to come about this event!

In the meantime HAPPY RUNNING!

Are you an expat living in Prague and need help? Get in touch with Foreigners ASAP!

In our previous lives, some of us at GoFit have been exposed to the Czech real estate market and have worked with many (and many…) real estate agents.

However, very rarely we have come across an agency that takes care of your needs like this one. Normally, if you would be searching for a flat in Prague you would instruct an agent that would just find you one. Continue reading Are you an expat living in Prague and need help? Get in touch with Foreigners ASAP!