The Reform Your Lifestyle Show: Recent Episodes
Kata
This show is about all things adding up to a lifestyle through the glasses of your host, Kata from Personal Training with Kata Pongracz and the ( mainly) ex-pat (mainly) women she has as guests on her show. Get your notebook out for thought provoking ideas, inspirations around food and nutrition, motivation to keep moving or just lean back to listen to "conversation over a coffee" style interviews.Lifestyle is complex, lifestyle is personal, lifestyle has many layers, but chances are big that what you face as a challenge now had already been faced before. Knowing that you are not alone and have the chance to learn from others makes life much easier and leads to a more enjoyable lifestyleDon't miss your chance, listen to The Reform Your Lifestyle Show!.
We all have prejudice when it comes to certain foods.
And when we want to be at the top of our health, that brings in even more.
But are those fears and judgments realistic? Is it true that some foods are just pure evil and we have to avoid them?
In this trailer, I touch down on this and in the following episodes, I try to give you detailed information on where nutrition science stands right now in connection with the question in the hope to give you enough ground to make your own informed decision.
Stay here :)
And as always, please don't be shy to reach out with any questions you'd like to hear about or if you have something to share, I am happy to accommodate!
Get in touch: Instagram or email
Today I had a nice conversation with Franchesca about her Reset Wellbeing cards. This led to exploring around work-balance, how to set tasks and how to stay on track by actually stopping from time to time. How productivity can dramatically increase when we pay attention to our body's clue of tiredness and act on it. Really interesting and Francesca's enthusiasm just shines through as she speaks. I loved this chat!
What are these cards, you wonder. Let me use Francesca's own words here to describe:
The re-set wellbeing cards blend the expertise of corporate wellbeing, desk yoga and mindfulness practices with the beauty and simplicity of design. Through them, you can have more than
50 simple and inspiring ways to feel better instantly in the office or home office.
With fun, short and accessible exercises and guided videos, the cards can improve your wellbeing whenever you need!
You can find more info about this project here: @reset.wellbeingcards and the website www.resetwellbeingcards.com
The two creators are Francesca Poggi and Elodie Caucigh
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
This time I explore questions around CARDIO:
What is cardio? What does cardio training mean?
Is doing cardio the best way to lose weight?
What about HIIT ?
Is all cardio high impact? What is high impact?
What is the best cardio exercise?
And so on...Listen to my 2 cents on the topic and things might make a little more sense in the new light.
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
In this episode, we explore some ways to make a transition easier. A transition so big as a relocation, even more, an international relocation.
During this super interesting chat, we touch down on how being open minded can be a game-changer, how to be true to yourself when you are changing so much with every place you move to. One of my favourite point is when we explore the having it all concept.
Totally worth a listen!
Betty Encinales, an award-winning entrepreneur, Women in Fintech Power list recruiter, and TEDx presenter.
Betty is the founding director of Becruit Ltd. Prior to entering the Executive Search arena, Betty has obtained over 15 years’ experience working for major industry leaders such as Thomson Financial, Capital Economics and The Financial Times.
Betty is extremely passionate about delivering superior client care and exceptional recruitment services to individuals and SME to large enterprises of the financial world. Her goal is to match the right candidate for the right company and retain long term success.
Outside of her busy work life, Betty has a passion for endurance sports; she is a multi-marathon runner and an Ironman triathlete. She is also involved in regular fundraising projects to help disabled children and has already managed to raise over £25,000.
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
The holiday trap is real!
We go crazy about being prepared to relax by creating so much stress for ourselves that it is insane!
I point out a few ironic paradoxes in this episode and then guess what, I promote a balance!
Give me your feedback, what do you think?
To see everything offered on one page, visit: https://linktr.ee/PTwithKP
In today's very short episode I will talk about the power of Monday.
As you can guess it is not just all the promises a Monday has, but all the opportunities of postponing something because it is not Monday, so no way we can start now.
I like to have a significant starting point in my life, but to be honest, being done with whatever I had in mind is much better.
You can also think this way: Not many of us started life on Monday morning, why should I be focused on starting everything else at that particular moment?
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
Today I explore the best way of exercising.
No surprise, I will not tell you one explicit way to move your body but talk you through the importance of the individual choice, and the goal as that ensures sustainability when it comes to exercising.
There are kazillions of ways to move your body and it is all exercising. You don't even have to categorise what you are doing if you don't want to. The doing itself is what's important.
And then I encourage you to try out different paths, go for team sports, go for leisurely activities, learn a new pattern.
Find what works for you the best!
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
In this episode, I have Kati with me for a very nice chat about how to plan, how to find our priorities, how to time manage.
We dive into how the different stages in life require more planning. How it could be an age-related thing, like who wants to plan anything when they are just in their twenties, but then as life gets more complicated with more responsibilities, we need to get a grip eventually.
And we kick off with one of the biggest tips, having accountability partners around you can help enormously.
But enough spoilers here, listen in!
About Kati: "I am married to the cuddliest bear on earth and together we feed a rather cute mini bear. So far, we have lived in Germany, the UK, Canada and Switzerland.I have a strong love for all things ridiculous and some people say I have quite a loud and dirty laugh (how dare they!).
My favourite film is Pretty Woman (oh yeah, the Julia Roberts one!) and I generally like any romance movie.
I am an ice cream and sushi addict (not together, of course, that would be silly).
My photography journey started 9 years ago and I’ve been jumping, running and rolling on the floor in front of 100’s of families since then.
When I am not photographing, I play police with my gorgeous son, battle through Crossfit classes and love to read books in bed.
You can find her at: https://katiphotography.com/ or follow on Instagram at @katiphotographyandfilm
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
In this episode, I talk about practical tips for a change.
I mentioned before that consistency is the key for everything but having good basics won't hurt either.
And if we talk about anything moving, the two most basic thing you have to master is breathing and locating your core muscles, and using them to engage and protect your core. Even if you are not moving, these two are beyond important, think about all the lower back pains going around.
So give a little love to yourself and practice the non-moves I describe in the show and see the changes it brings along. They are also meditative, BTW so a great help for stress management. What a bonus!
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
Today I talk about how to start a new workout routine. What are the biggest challenges ( no instant result), what is the solution ( consistency), how to get started ( from your lowest level and with the basics), and why not the type of the exercise is what matters the most ( because consistency, appropriate level, good basics are more important).
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
Today I am sabotaging myself by uncovering the myth around weight loss and exercise.
The truth is that exercising alone is not a great tool in our hands when it comes to weight loss. The extra energy expenditure we gain by moving a lot is just a drop in the ocean if we are not intervening at our energy intake too.
Why is it still advised and why is it still a great way to go around when it comes to our body?
Exercising can increase our metabolism, which is crucial during weight loss through diet as our body`s natural defense mechanism slows the metabolism and tries to regain the weight. If we manage to keep the metabolism up, 5we will be on a sustainable path.
Exercising will improve our body composition. And that is what is important when it comes to disease prevention! "Skinny fat" people are also predisposed to the same problems as obese people due to the high-fat percentage in their bodies.
Replacing fat with muscle will improve our chance of preventing problems.
Muscle can also fill out the loose skin that is not retracted after weight loss, improving aesthetics and giving us the WOW-look.
So whereas exercise in itself is a sorry tool for the actual weight loss, it is a great way to sustain the loss, be strong, confident, prevent health issues, and look good.
I hope you are convinced!
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
In this episode, I talk a bit about why calorie-counting works and why it doesn't.
To understand this, I explain about that not all calories are created equal, the most prominent example being alcohol ( contains twice the amount per g as carbs or protein). Touching down on the benefit and disadvantages of using apps to summarize our energy intake for the day,I explain that the source of that energy has a huge impact on what results we will get.
After this, I go into briefly how exercise can help with our quest to raise our metabolism and to achieve our goal in weight management. Here I also have a big revelation for you all, running might not being the best way to lose weight and keep it off when it comes to exercise.
But more in details about this during the following weeks.
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
Today I explore some of the science behind how our enviroment and genetic make up accounts for our strugle with weightloss.
At the start I will introduce the concept of weight set point and how our body is actually figths to get our weight back up after losing it.
I go into a touch on hormones and physiological systems influencing our appetite and how they are also kind of responsible for th regain of the sheded kg-s.
In this section I also touch down on insulin resistance and how pre-diabetes and diabetes can develop as a result of processed foods.
And that leads to the next part, processed foods and the curse of moder advances.
I close off with exploring some tacticks to counter all the odds we fight against when it comes to weight loss and armor you with hands on methodes to navigate in the jungle of processed world.
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
Today I started off to talk about how complex weight loss is and ended up not even getting to the well-known aspects, namely nutrition or exercise.
I explored, instead, the power of mindset and habits that can influence how successful you are when you set out to manage your weight.
Touched down on stress and sleep. How do we massively underrate rest when it comes to weight management, or just in general, life.
The main takeaway today is that a complex question needs a complex answer. Weight management and weight loss are complex and thus need an all-around approach to make it stick. You not only need to be aware of your food intake or activity level but also address stress, sleep, and general wellbeing when you want to lose weight.
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
I have Julie as a guest today from Our Happy Place.
She is a local community builder here, in Thalwil, and around Switzerland for the last ( almost) two decades. She built up a network that supports entrepreneurs, small businesses, women from all around the world by creating a safe place where we can share our knowledge, struggles, laughs, and tears.
She talks about the importance of community, how it all started and where it is heading at hers. We also go around a few ideas why especially for expats is it important to find and have access to communities to help them keep sane.
And do you see how she always shares the wins in her talk? That is what real support looks like, so get inspired and share the mission!
If you want to know more about Julie and about Our Happy Place, visit her Facebook or Instagram or hop over to her website at https://www.ourhappyplace.ch/
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
Today I am talking about weight loss and why is it not as easy as just stopping eating so much.
Why do we need to find our why!
I believe that "only" losing weight won't really solve a person's problem, but if this person is clear on what are the reasons she wants to lose weight, the process will be smoother and more rewarding. Sometimes it is not even the weight we don't like but the things we associate with it. Sometimes losing the targeted amount will not bring in all the things we thought we will get. And yet sometimes, we don't even need to lose all the weight we wanted to already have the results.
And the good thing is, we always can adjust.
I gave the example of someone who wants to lose weight to be like her younger self of her.
But we can't age back, so had to dig deep, and turns out she wants to be healthy, strong, confident, and respected. This one can achieve through good nutrition, exercise, and coaching and has no direct correlation to weight. However, if she feels that way, losing weight will help her to feel all the above and she will stay motivated, and strong and healthy and confident and respected. And she will lose the weight for her, to be happy.
I hope you get the point.
To see and hear more about me and about what I do, and how can I help you, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
I had a nice chat the other day with Mariem and decided that it was time to record as we always end up with the most "serious but always a laugh" conversation.
Today, I tried to keep it around the topic of balance and how that means different things to everyone.
Of course, we wandered off to speak about everything, including how different pressures are perceived or applied. Labels and their unhelpfulness.
How one little word is opening up you for the ever unuseful comparison.
And as the bottom line: We lose ourselves when we stop caring about ourselves.
So get a coffee, get some tissues and enjoy the listening.
To see and hear more about me and about what I do, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
In this episode I talk about our deep desire to have some goals at the start of the year and how is it tricky to keep them
Where do we lose the motivation, where do we make the small mistakes to fall off the wagon and explore how to not end up like that.
Of course, I have some personal anecdotes to support the ideas I represent here, also a ton of other supporting research and background.
And if you are patient enough to listen till the end, I also share one of my resolutions, and with that, I increase my chances by opening up myself to be held accountable publicly. What a way!
To see and hear more about me and about what I do, visit www.reformyourlifestyle.com or visit ( and follow) my social media accounts on Instagram or Facebook or get on here to see everything on one page: https://linktr.ee/PTwithKP
This episode is a unique one!
I set out to break down some taboos and our talk with Ilana definitely does that. We talk about money!
It is such an important topic often hidden away up until it is too late to do anything about our finances without drastic steps.
Ilana explains here how to approach our basic finances and why, what are the consequences if we do nothing about it, and how easy to avoid disaster by addressing this ancient and ever-evolving concept: money.
Now dear friends, if you got the bug in your ear, reach out to Ilana to learn more:
https://www.facebook.com/mindfulmoneycoaching/
http://www.mindfulmoneycoaching.com/
https://twitter.com/IlanaJankowitz
https://www.linkedin.com/in/ilana-jankowitz/
Take the quiz: https://mindfulmoneycoaching.online/
To know more about me and about what do I do under the cover of PTwithKP- Reform your lifestyle, visit my social media channels:
www.reformyourlifestyle.com
Instagram
Facebook
Now that Christmas is at the door, I think more and more about some nice quiet evening, watching a candlelight dance on the wall, and just enjoying the love from my family. That is "luxury" for me.
In this episode, I chat with Kirri about luxury and candles, changes in life, and how these are different for everyone in life.
How an initial difficulty, a change in scenery was not working out the way it was planned but created something new. How something old can create something new. And how it is parallel with our lives at the end of the day.
And just to be true to myself, I also go into how does an ultramarathon fits into a luxurious life.
Enjoy the show and get in touch if you have any questions, or you have a topic you want to hear about. If you have things to say, I am always happy to chat and on the lookout for people to have on The Reform Your Lifestyle Show. Get in touch!
To find Kirri and her beautiful candles visit her site www.luxurysparkleco.com
or follow her brand on Instagram
To know more about me and about what do I do under the cover of PTwithKP- Reform your lifestyle, visit my social media channels:
www.reformyourlifestyle.com
Instagram
Facebook
In this episode, I talk about the very ( very) basic science behind calorie counting.
Where is it coming from, why is it good and why is it not so good.
Who should do it, and why, who shouldn't, and why.
Hopefully, the way I talk about the energy balance in the body will help some of you to have a better understanding of this topic and will be able to make informed decisions in the field of weight management.
Listen to the episode to hear my thoughts on the topic. I would love to get your feedback.
To know more about me, Kata, and about what do I do under the cover of PTwithKP- Reform your lifestyle, visit my channels:
www.reformyourlifestyle.com
Instagram
Facebook
This episode is a briefing about diet culture: the maze of expectations, assumptions, and stereotypes built by media and marketing around foods and bodies.
Why do I find it bad and what kind of solutions do I see on the horizon for this issue?
So far, unfortunately, it is more like a windmill battle of Don Quijote, and it might just get worse before it starts to improve, but I won't give up on trying to reach more people and help them understand that what they hear in the media might not true and whoever is promising magic bullet and one-pill-to-solve-all-your-problem, that person is most probably lying.
Our body and what we eat are our own responsibility and our business. We should not be judged on our lifestyle choices and we should not judge others either.
Listen to the episode to hear my thoughts on the topic. I would love to get your feedback.
To know more about me, Kata, and about what do I do under the cover of PTwithKP- Reform your lifestyle, visit my channels:
www.reformyourlifestyle.com
Instagram
Facebook
In this episode, I have a great chat about how to communicate our needs for things we want to do for ourselves. And when I say communicate, I not only mean to others, in general, but very specifically to the people close to us, and to top it to ourselves. Parents all know the guilt society somehow expects us to feel if we are not putting everyone and everything in front of ourselves in the moment we become parents, but let's face it, that is bullocks! With clear communication and respect to others and ourselves, we get way more efficient, relaxed and happy. And that will be mirrored in our loved one's behaviour too.
I have Gabi Gyorfi as a guest to paint the picture for you today. She has a lovely ceramic studio in Thalwil, CH, and offers a range of creative workshops and activities. If you follow me on Social Media, my lovely monkey bowl, I painted, was actually from my birthday party held in this exact Studio: Creative You. To know more about Gabi and her work visit her website, follow her on Instagram or Facebook.
To know more about me and about what do I do under the cover of PTwithKP- Reform your lifestyle, visit my social media channels:
www.reformyourlifestyle.com
Instagram
Facebook
Happy listening,
Kata
In this episode we talk about how we, as adults, actually can decide what is good for us, and do what is good for us ( and I don't mean tubs of ice creams, that is not actually good for us, not even in the medium long run). It won't be super easy but we can make it easier for us.
We touch down on consistency, and the shades of consistency. Especially on the one that don't let you stop doing the things for yourself even if it seems that you are falling of the wagon.
My guest is Jodhi Woodford, a brilliant(ly funny) professional. If you want to know more about her, see what she's doing, follow here: The 3 Vs Club! or visit here website: https://www.johdiwoodford.com/
To know more about me, Kata, and about what do I do under the cover of PTwithKP- Reform your lifestyle, visit my social media channels:
www.reformyourlifestyle.com
Instagram
Facebook
In this episode, a mum, just like you will share her tips about how to fit in moving and exercise into your busy life. We also talk about the familiar (from the last episode) phase: every move counts. As the conversation progresses, we also discover other effects of having an active life on the family and most importantly on the next generation.
Enjoy the show and get in touch if you have any questions or you have a topic you want to hear about, even if you have things to say, I am always happy to chat and on the lookout for people to have on The REform Your Lifestyle Show.
To know more about me and about what do I do under the cover of PTwithKP- Reform your lifestyle, visit my social media channels:
www.reformyourlifestyle.com
Instagram
Facebook
In this episode, I will talk about the difference between exercising and physical activity.
Exercise is of course a type of physical activity, but with a structure with an aim. And I aim to shed light on that even though if you don't like exercising or you don't see the point in it, there is a reason to do it. You only have to find the aspect in your everyday life, your daily physical activity, that could benefit from structured support. And that support would be exercising.
I also touch on how every little structured activity ( call it exercising) will contribute to the big picture and that consistency at the beginning is way more important than the amount you put in.
Of course, the more you exercise the sooner will you be able to do a certain physical activity in a certain niveau, but hindering yourself and not doing anything because you don't have the time you perceive you need to get ahead is just self-sabotage.
So the points are:
- every move counts,
- consistency is the key
- exercise is there to support your everyday physical activities
Thank you for listening to today's episode and I am looking forward to having you back for the next ones where I talk with guests about how to find time for exercising when you are too busy, too tired, too intimidated to do it.
For previous episodes please visit www.reformyourlifestyle.com and to know more about me and what do I do, how do I help people to find their happier life through exercise, nutrition, and coaching, follow me on Facebook and Instagram.
Take care,
K
In this episode, I talk with Adelina Stefan about the challenges some of us might face as an expat, cultural differences and the importance of cross-cultural training in workplaces.
About Adelina:
Adelina is a Passionate Professional Certified Coach (ICF) with 12+ years of experience across cultures with a focus on Career, Expat Executive, and Agile coaching.
She is also an Intercultural Trainer and Consultant with proven expertise in HR Practices in Switzerland, Europe, U.S, and UAE.
Besides her coaching, Adelina is also a Coach Training Co-Facilitator of Ignite Global’s Professional Coaching Mastery Certification (PCMC) and the main facilitator of the PCMC training in Europe.
You can reach her through Linkedin, or through her website. She is also active on other social media sites.
If you want to know more about the host of the episode, me, Kata, check out all the episodes of the podcast: The Reform Your Lifestyle Show, or have any questions or feedback you want to share, reach out: here, here, or here
We are always happy to hear from you at @PTwithKP, the brand behind The Reform Your Lifestyle Show!
In this episode, I sit down with Karina to explore why having fun is important in our lives. What blocks us from having fun and for the most interesting part, what fun means to us. ( Spoiler: not the same!)
Karina Schneider is a professional coach who is passionate about partnering with individuals and teams going through transitions. She takes a future-proof approach to her practice by incorporating an agile mindset and principles. Karina is also deeply invested in mental health and is a certified instructor for mental health first aid. The combination of Karina's coaching and mental health expertise allows her clients to be supported in a safe, non-judgmental, and solution-oriented space.
You can learn more about Karina's services by visiting karinaschneider.carrd.co
If you want to know more about the host of the episode, me, Kata, check out all the episodes of the podcast: The Reform Your Lifestyle Show, or have any questions or feedback you want to share, reach out: here, here, or here
We are always happy to hear from you at @PTwithKP, the brand behind The Reform Your Lifestyle Show!
In this episode, we explore some basics about our core values through the eyes of my guest, Yasmina Rauber.
Yasmina is here for you. Let her be the lighthouse that helps you navigate your life and guides you safely to your destination of achieving your greatest goals & dreams. Ask to join her group "Unstoppable Women in Leadership" for more interaction.
You can find her through her Website, connect with her through her Facebook page and follow her on Instagram.
If you want to know more about the host of the episode, me, Kata, check out all the episodes of the podcast: The Reform Your Lifestyle Show, or have any questions or feedback you want to share, reach out: here, here, or here
We are always happy to hear from you at @PTwithKP, the brand behind The Reform Your Lifestyle Show!
Welcome to the very first episode of The Reform Your Lifestyle Show, in which I babbling about what lifestyle means to me, how I see it, and a great Sunday Roast Recipe for an example.
I also bring one more teaching point to you with this episode: it is not perfect. If I was waiting until it was perfect, it never would have happened. But I will get better at it over time, and I invite you to be witnesses to this promise and stick around for the many more episode to come!
If you want to get in touch and discuss your answers to the questions I ask at the end of the episode, don't hold back, check out my website, my Instagram account, or my Facebook page .
Looking forward to reading all your comments,
Take care,
Kata