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Bundle: Pirmas Žingsnis + Antras Žingsnis PDF Programs
The program is only available in Lithuanian!
This bundle includes:
- First Step PDF Beginner Workout Program + Nutrition Tips
- Second Step PDF Recommended Meal Plan + Workout Program
Pirmas Žingsnis – Beginner Workout Program + Nutrition Tips
Haven't started exercising yet? Keep finding excuses? Unsure where to begin or which exercises to do? Feeling overwhelmed by conflicting information online? No time for the gym or long workouts?
Then this program is designed for you.
Pirmas Žingsnis is a 2-month beginner workout program performed 3 times per week.
The program also includes nutrition guidance and answers to frequently asked questions about eating while exercising.
Created by professional athlete and personal trainer Marta Pochodnia, based on years of practical coaching experience.
Program Highlights
- Workouts last only 30–40 minutes
- No additional equipment required
- All exercises include photos and detailed instructions
- Practical advice for beginners starting their fitness journey
- Nutrition Q&A prepared by dietitian Indrė Trusovė
What Can You Expect After 2 Months?
- Build a consistent exercise habit
- Feel more energetic and active
- Improve endurance
- Potential improvements in sleep quality
- Better posture and flexibility
- Stronger muscles and bones
- Easier weight management
- Improved mood and stress resilience
Antras Žingsnis – Recommended Meal Plan + Workout Program
The Antras Žingsnis program includes a 4-day workout plan and a 3-day recommended meal plan.
Recommended Meal Plan
- Suitable for those looking to adopt healthier eating habits or manage their weight
- Approximately 1400 kcal per day
- Portion sizes can be adjusted according to individual needs
- 3 days of different recipes
- Breakfast, lunch, snack, and dinner included
- 9 recipes with photos, descriptions, and nutritional information
- 3 snack ideas
- Easy-to-prepare meals suitable for omnivores
- Includes meat, fish, dairy, and plant-based ingredients
4-Day Workout Program
- Designed to help achieve visible progress while exercising at home
- Requires minimal equipment:
- Exercise mat
- Resistance bands
- Dumbbells (or water bottles as an alternative)
- All exercises include photos and detailed instructions
- Developed by professional athlete and personal trainer Marta Pochodnia
- Meal plan prepared by experienced dietitian Indrė Trusovė
IMPORTANT: The programs can only be accessed while logged into your Žalias Žingsnis account.
€32.40
€64.80
Add to Cart
Please note that the PDF file contains protections that prevent printing the document. These protections have been implemented to protect our content from unauthorized distribution or resale. If you purchase the program in this format, you will only be able to use it on an electronic device by logging into your account.
1 x Antras Žingsnis PDF Recommended Meal Plan + Workout Program
1 x Pirmas Žingsnis PDF Beginner Workout Program + Nutrition Tips
1 x Pirmas Žingsnis PDF Beginner Workout Program + Nutrition Tips
Authors
Dietitian Indrė Trusovė
"My most important goal is to help clients pursue not short-term results, but learn to understand and embrace healthy lifestyle principles that they can enjoy and follow throughout their lives. Fifteen years ago, I lost 17 kg myself, so I bring not only science-based knowledge but also personal experience. I know that support is one of the most important factors when changing your lifestyle, and I am delighted that together with our team we can provide this support to our clients."
Qualifications and Experience:
- 14 years of professional experience (since 2011)
- Nutrition Therapy Studies (UK)
- Dietetics Studies (KKV)
- Personal Trainer Certification (KU)
- RYT-200 Yoga Teacher Training (YA ID 406312)
Continuous Professional Development:
- Regularly attends Yoga Alliance-accredited training courses in yoga, personal development, and intuitive eating
- Participates in Aeromix and Active Training seminars, as well as events organized by the Lithuanian Sports Education Centre and Dietitians' Associations
- Continuously studies and attends courses, training programs, and seminars provided by educational institutions worldwide
Professional Athlete and Personal Trainer Marta Pochodnia
"My goal is for every client not only to achieve physical fitness results but also to develop a personal connection with movement. I strive to combine physical activity with emotional well-being, teaching clients that exercise can be not only a workout but also a way to relax and better understand themselves. I believe that properly selected training methods and consistent effort are the key elements of successful physical transformation."
Qualifications and Experience:
- Active sports experience since 2014 (11 years)
- Student at Lithuanian Sports University (LSU), Physical Activity Specialist
- Personal Trainer Certification under the Euroeducation Program (Level B)
IFBB Bikini Fitness Competitions:
- Prague Diamond Cup 2023 – 1st Place
- Lithuania Grand Prix 2023 – 3rd Place
Continuous Professional Development:
- Participates in LSU coaching education programs focused on biomechanics, training methodology, and sports physiology
- Regularly attends Aeromix and Active Training seminars focused on functional training, strength development, and injury prevention
- Follows the latest developments in sports science and applies them in practice to ensure effective and individualized training programs
Warnings
- All programs are provided for informational and recommendation purposes only.
- This is not an individualized program.
- Consultations are not included in the program price.
- By following the program, you assume full responsibility for your participation and results.
- If you have any health conditions, injuries, or medical concerns, consult your doctor or personal trainer before starting any program.
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