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Pirmas Žingsnis PDF Beginner Workout Program + Nutrition Tips
The program is only available in Lithuanian!
Pirmas Žingsnis is a beginner-friendly workout program combined with nutrition tips for people starting their fitness journey.
Still haven't started exercising? Finding endless excuses? Feeling unsure about starting on your own or not knowing which exercises to do? There is plenty of advice online, yet you're still unsure where to begin. Don't have time for the gym or lengthy workouts? Reluctant to invest heavily in programs because you're not sure you'll stick with them? Sound familiar?
Then this program is designed specifically for you.
First Step is a two-month workout program for beginners, performed three times per week.
The program also includes practical advice and answers to the most frequently asked questions about nutrition while exercising.
Professional expertise
This program was developed by professional athlete and personal trainer Marta Pochodnia, based on her practical experience working with clients.
No long, exhausting workouts or technically difficult exercises. Training sessions last only 30–40 minutes, making them ideal for beginners. You'll build a sustainable exercise habit without feeling overwhelmed or discouraged.
No equipment required
No additional equipment is needed to complete the workouts.
All exercises are presented with photographs and detailed instructions to help you perform them correctly.
Additional guidance included
The program includes answers to frequently asked questions about physical activity when starting a fitness routine, provided by professional athlete and personal trainer Marta Pochodnia.
You'll also find answers to common nutrition-related questions for beginners, prepared by dietitian Indrė Trusovė.
What can you expect after completing the 2-month program?
- Develop a consistent exercise habit.
- Feel more energetic, active, and physically resilient.
- Experience improvements in sleep quality and mental clarity.
- Improve posture and flexibility while strengthening muscles and bones.
- Better support healthy weight management.
- Enjoy improved mood and greater resilience to stress.
IMPORTANT: The program can only be accessed while logged into your Žalias Žingsnis account.
€14.95
€29.90
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.
Product Code: 106028
Authors
Program Authors
Dietitian Indrė Trusovė
"My most important goal is to help clients achieve not just short-term results, but to learn and embrace healthy lifestyle principles they can follow throughout their lives with enjoyment, comfort, and self-care. Fifteen years ago, I lost 17 kg, so I have not only science-based knowledge but also personal experience of continuous self-improvement and growth. I know that support is one of the most important factors when changing lifestyle habits, which is why I am very happy that together with our team we can provide that support to our clients."
- 14 years of professional experience (since 2011)
- Nutritional Therapy studies (UK)
- Dietetics studies at KKV
- Personal Trainer License, KU
- Yoga Teacher Training RYT-200 (YA ID 406312)
Continuous Professional Development:
- Regular participant in Yoga Alliance-accredited training programs covering yoga, personal development, and intuitive eating
- Attends Aeromix and Active Training seminars, as well as events organized by the Lithuanian Sports Training Centre and Dietitians Association
- Continually studies and participates in international courses, seminars, and educational programs worldwide
Professional Athlete and Personal Trainer Marta Pochodnia
"My goal is for every client not only to achieve their fitness goals but also to develop a personal connection with movement. I always strive to combine physical activity with emotional well-being, teaching clients that exercise can be not only a physical workout but also a way to relax and better understand themselves. I firmly believe that properly selected training methods and consistent effort are the key components of successful physical transformation."
- Active sports experience since 2014 (11 years)
- Student at Lithuanian Sports University (LSU), Physical Activity Specialist
- Personal Trainer Certification according to the Euroeducation program (Level B License)
IFBB Bikini Fitness Competitions:
- 2023 Prague Diamond Cup – 1st Place
- 2023 Lithuania Grand Prix – 3rd Place
Continuous Professional Development:
- Participates in LSU coaching education programs focused on biomechanics, training methodologies, and sports physiology
- Regular attendee of Aeromix and Active Training seminars specializing in functional training, strength development, and injury prevention
- Continuously 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 guidance purposes only.
- This is not an individualised program.
- Consultations are not included in the program price.
- By following this 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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