Growing up as a competitive dancer, and gymnast and taking part in Taekwondo, I was active every day of the week until I went to university. I grew up in a health-conscious household where my parents were both healthy and active. Food was just food, not good or bad. Bodies were just bodies, not fat or skinny. There were no comments about weight, mine or anyone else’s. No pressure to look a certain way.
As I got older, I realized that the most successful dancers weren’t short or chubby. In other words, they did not look like me. I felt insecure, but I didn’t care about how I was supposed to look because I enjoyed the activity and what it was teaching me. I never compared myself to others and refused to let it stop me from being the best athlete I could be.
With my father’s passing and my focus on my undergraduate degree, I began to wonder who I became when I neglected my health, nutrition, and physical activity when this was something I used to value most. I failed to create a growth mentality for my health and fitness. I had no drive or motivation, and I was not happy. I needed something that could upgrade my mindset, but change my body at the same time, so I decided to make a permanent lifestyle change.
I’ve always been the type of person to jump in with both feet when I want something, and I don’t stop until I get it. I’m not the same woman as I was before when it comes to taking care of my body. Taking control of my health and fitness had shown me how much potential I had to change things in my life. To become happier. To find meaning and purpose. To make a difference.
In the process of working on myself, I influenced family, friends, and people I saw at the gym to change their lifestyles.
Now working as a body transformation coach for “Lady The F Up”, I have the opportunity to assist my clients in amazing mind and body transformations. We are specialists in women’s fitness coaching and are dedicated to empowering women to be the best version of themselves. While changing their body composition is the primary focus, altering their mindset so that they can succeed in other areas of their life is what sets Lady The F Up apart from the rest of the fitness industry.
Age:
24
City, State/Province:
Ontario
Country:
Canada
Occupation:
LadyTheFUp Online fitness coach
If you have 100 tokens in total and you could apply them to the following categories, how many would you apply to each?
- Fitness level: 30
- Health level: 70
Thoughts on HIIT, Powerlifting, TRX, Yoga, bodybuilding, and others?
I promote any form of movement that one enjoys. This is because if your goal is to gain a better body composition you can’t do that by doing something you hate because you won’t adhere to it.
It depends on the client’s goal. If your goal is to become the strongest person in the room and enjoy lifting heavy weights, I would suggest you start powerlifting.
If you enjoy lifting heavy weights powerlifting may also be for you.
If you enjoy resistance training, hypertrophy training, cardio, and showing off your best, leanest physique then bodybuilding may be a good fit for you.
How did your passion for fitness start? And what was the biggest challenge you have faced on your journey?
My passion for fitness began at a very young age when I did gymnastics and dance. The biggest challenge I faced was balancing fitness, family and school. I lot myself trying to be the best daughter and student. It’s when I learned the importance of prioritizing yourself.
Share your unique training/coaching methods?
I am not a coach that only provides custom workout and nutrition plans. I communicate with my clients daily which nurtures real human connection. I ask sincere questions, give tough love when necessary and am a steady source of support to guide them through every obstacle to achieve their dream body in the most sustainable way possible.
Every client is different, and to sustain their results, they will require a different approach. I listen to what the client wants, but also realize that I have to give them what they need. I know how hard it is to quit fad dieting and find a sustainable approach to losing weight because I’ve been through it myself! I educate them on why what they’ve done in the past hasn’t been sustainable and provide solutions as to what their body truly needs. Often, it will be restoring their metabolism by prioritizing resistance training, pairing it with the right number of calories, and focusing on building the right habits to stay consistent. Consistency can only be preset once the approach is practical because then the habits will stay with them for the rest of their lives even once they’re finished working with me.
Training Plan:
I promote resistance training in combination with cardio. It depends on the clients’ lifestyle and goals as to how many sessions they will be doing per week. Many people think that resistance training is the same thing but they aren’t!
The goal of strength training is to move as much weight as possible from A to B in any way possible using as many muscle groups or different muscles as possible. It is strictly about moving weight for the sake of moving weight.
The goal of resistance training is to load and fatigue specific muscles so that the specific muscle will grow and change the appearance of the body in line with your goals.
If your goal is to gain muscle and lose fat at a similar rate, you want to utilize resistance training to do so!
The majority of people in gyms around the world train like weight lifters BUT want the results that resistance training gives you.
The EXECUTION of the exercise you are performing will determine whether you will stimulate muscle growth or not.
Execution includes:
- Form
- Set up/bracing
- Tempo (the speed at which you move the weight)
- Sufficient loading
- Control
- Intensity (proximity to fatigue or failure)
I want my clients to have the best workout possible without sore joints and/or injuries.
Nutritional Plan:
I teach clients to achieve their dream body with the correct form of consistency. Explaining that the consistent adaptations to their program will yield the results they are looking to achieve. Before working with me, people can be consistent in the wrong direction where they think they are following the necessary steps to achieve a goal but are steering them in the opposite direction. Take fad diets, for example, if you can’t sustain the diet for the rest of your life then that isn’t the correct approach to your goals. You need a detailed plan to ensure you’re doing the correct things to reach your goals, so your consistency doesn’t just go to waste.
I like teaching clients flexible dieting and macro counting because it is the most realistic way to achieve your goals. Having adequate carbohydrate, fat, and protein intake is important to look and feel your best.
Supplement Plan:
It depends on the client and their lifestyle. A supplement protocol for a healthy woman would look different for pregnant, postpartum or younger clients. I will also need to know if there are any underlying medical conditions that need to be taken into consideration.
Do you prefer to take and recommend all-natural (no sugar, no artificial colours/flavours/sweeteners) supplements or supplements with artificial flavors and sweeteners? And Why?
It really depends on the client but, I always say the more Whole Foods the better and the fewer chemicals you can consume will often yield a happier, healthier body and gut microbiome. Some artificial sweeteners like erythritol and aspartame can significantly impact your bloating and alter the taste receptors. However, if someone is used to drinking 10 Diet Cokes a day, I won’t cut it out completely, instead, I will minimize the quantity that they are consuming because it is still better than the 10 that they were having.
Please describe the importance of mental health?
Mental health shapes one’s performance we often think of our mind and body as separate, but our mental health and physical health are interconnected. When we are mentally healthy, we enjoy our life and environment, and the people in it. We can be creative, learn, try new things, and take risks. We are better able to cope with difficult times in our personal and professional lives. Changes your outlook on life as well.
Take us through a typical day in your life for you?
I typically wake up at 5 AM, make some tea and get started on some client work such as programming for new clients, working on nutrition plans, having breakfast and heading to the gym at 6:30 am. Once back from the gym around 8:30 I will reply to client check-ins.
Can you tell us about “LadyTheFUp”?
LadyTheFUp is a company run by women, for women. While you work directly with one coach, you have the support of our ENTIRE coaching team and global online LadyTheFUp community that all want to see you succeed.
Our expert team of female coaches has worked with thousands of individuals in countless countries around the world to achieve their goals. The true value in what we do is in our coaching services! The relationship with your coach, communication, and the ability to ask questions, and gain insight and knowledge are priceless.
Each of our coaches has a unique specialty – binge eating, digestive health, hormones, post-partum, autoimmune diseases, etc. – and we work collectively as a team behind the scenes to ensure you are receiving the best experience based on your unique circumstances.
Whenever you need support, your coach can be contacted at ANY time outside of weekly check-ins. Our coaches work 365 days a year to support you whenever you need it, and you will always receive a reply within 24 hours.
We don’t believe in generic plans or quick fixes. For us, it’s all about what will work best for YOU. Your current lifestyle, likes and dislikes, digestive health, and prior exercise experience are all taken into account. No two clients will have the same plans or coaching approach because no two people are identical.
“Magda is an asset to the LadyTheFUp team! She has grown so much as a coach over the last years+ and she truly knows what’s required to support women through their transformation process not just externally, but internally too! She also sets herself apart with her unique social media content through funny yet relatable video – give her an Instagram follow if you haven’t already to see what I mean! ;)” – Coach Lexie
Our coaching is what sets us apart because “cookie-cutter” workout plans and nutrition plans can be purchased very easily from anyone. Following a generic program for 4-12 weeks may help get you results, but are often not sustainable or educational as to why you saw progress, or how to keep the progress you made when the plan is over.
The real value is not just in our programming but in our coaching. Every single person is unique and will require a different approach to both fitness and nutrition! Your coach designs your individual plan for YOU and YOUR BODY!
There’s more to being healthy and fit than just exercising a few times a week. To see the best progress possible, your daily nutrition needs to be aligned with your physical activity, which is not provided in an hour-long fitness class or personal training session. Even if you’re seeing a nutritionist or dietician on the side, most times the fitness trainer and nutritionist do not communicate, and the plans are not synergistic to your goals.
Our coaching services emphasize your daily actions and behaviours that will lead to your success, including day-to-day planning & preparation, organization, optimal sleep, and minimal mental/emotional stress.
There is no other women’s coaching company that is as adaptable as we are to your needs. We have found the right way to coach, program and keep you accountable.
We have a team of highly dedicated, knowledgeable and passionate coaches that work together to ensure each and every client has a successful, positive and valuable experience that lasts a lifetime, plus our online community of strong, empowering women is like no other.
What separates Status from other fitness magazines?
I appreciate that Status supports people on their fitness journey.
If you could ask Status Fitness Magazine Editor-in-Chief Rodney Jang any industry question, what would that be?
Where do you see this magazine in 5 years?
Magda and her team are an inspiration to many. Making a big difference by supporting people in improving their health and fitness lifestyles. Keep up the great work!
Status Fitness Magazine runs model searches across North America including the largest one at the Arnold Classic for the Status cover. As part of the Status family, you will receive a special participation invite. How excited are you about this opportunity?
Very excited to learn more about the process and how it works. I’ve never been or have had the opportunity to be a part of any model search.
Describe your coaches and the impact they have on you?
I became a coach because I’ve had coaches in many sports in the past that led me in the right direction to where I wanted and currently want to be mentally and physically.
They helped me understand the importance of providing daily external accountability, so I didn’t revert to my old habits, helped me prioritize what is important to me, and what is draining my daily energy. They were continually assessing my progress to ensure I was progressing toward my goals. They would change my program accordingly so I never hit a plateau. They would explain to me how and what to eat for my goal, and they even taught me how to stay on track while eating out at a restaurant so I never have to miss out on social events.
The most efficient way to get from where you are now to where you want to be is to have a coach guiding you on the right path, adjusting and adapting your program no matter the situation to ensure you are continually improving. I want to be that coach for any woman who chooses they want to become the best version of themselves.
Can you share with us your goals for fitness and life?
My goals are simple. Just to be able to live a fulfilled and successful life.
Things people don’t know about you?
- I’m afraid of butterflies
- My father passed away when I was 19, 2 weeks before my first bikini competition.
- I’ve never been drunk or have done recreational drugs.
- I have a black belt in Taekwondo.
5 most important attributes you see in a person?
- Their self-discipline.
- Loyalty.
- Passion.
- Humour.
- Desire to improve.
Who inspires you? And why?
I take inspiration from people who are above me in the online coaching business such as Amer Kamra and Rima Kamra. Both are brilliant coaches that I often go to for guidance.
What is your number one tip for people on their fitness journey?
Enjoy the process and develop self-discipline.
Self-discipline is the ability to push yourself forward, stay motivated, and take action, regardless of how you’re feeling, physically or emotionally. You’re showing it when you intentionally choose to pursue something better for yourself, and you do it in spite of factors such as distractions. It helps you to stick with and achieve tough goals that you set for yourself. Self-discipline also enables you to keep going through to great success, despite what others might see as insurmountable odds.
What does success look like for you?
Doing meaningful or fulfilling work that both meets my professional goals and provides income to support my desired lifestyle. Oftentimes, people get caught up in “climbing the ladder”, “taking the next step”, or trying to fit the mould of what society or the media portrays as “success”. That leaves people spinning their wheels, grinding it out, trying to reach that corner office that’s going to end up making them miserable. It also means there are plenty of people out there who have given up on their passions, dreams, or goals in order to “succeed”. It can be very easy to get caught up in that, but we need to remember that we will only be truly happy when we are doing the work that we feel we were meant to do.
What is your favourite quote to live by?
Take the risk or lose the chance!
This is very personal to me because before I became an online fitness coach, I was actually going to pursue physiotherapy to please my parents. When I was offered the opportunity to work as a LadyTheFUp Coach, I took the chance and turned down physiotherapy school.
Connect with Magda: IG | Website | Ladythefup
