Documents
Health Information
Version pl-2026-09-19, effective from 19 September 2026
Before you start
The recipes, meal plans and tips in the Fresh Start Meal Plan are general and educational. They were created for healthy people who want to eat more simply and more regularly.
They are not medical advice, a diagnosis or an individual dietary recommendation, and they do not replace contact with a doctor, a dietitian or another specialist. Nor are they a meal plan drawn up for you after assessing your health.
Calories and macronutrients are estimates. We calculate them from nutritional value tables and the stated weights. Actual values depend on the specific products, their variety, how they are prepared and the size of the serving, so they may differ.
Talk to a specialist before you start if:
- you have a chronic illness or are undergoing treatment,
- you take medication that requires your diet to be taken into account,
- you have food allergies or intolerances,
- you are pregnant or breastfeeding,
- you have or have had an eating disorder,
- you have other specific nutritional needs.
Check product ingredients. We give the names and amounts of ingredients, but we do not know the specific products you will buy. Before preparing a meal, check the label for allergens and ingredients you cannot eat. This applies especially to ready-made products.
If something does not agree with you, stop it and talk to a specialist.
Food content adopted in version pl-2026-08-08.
This is an English translation for your convenience. The Polish version is the binding one.
Training and the Strength Start plan
The Strength Start plan (Siła na Start in the Polish terms), the blog posts and everything I say about training are general and educational. They were created for healthy adults who want to start, or bring order to, strength training with dumbbells at home.
This is not a programme drawn up for you after assessing your health, fitness or injury history. It is not medical or physiotherapy advice or a diagnosis, and it does not replace contact with a doctor, a physiotherapist or a trainer working with you in person.
I am a trainer. I am not a doctor, a physiotherapist or a dietitian, and I do not suggest that I am.
Talk to a specialist before you start if:
- you have an injury, pain that has lasted more than a few days, or you are returning after surgery,
- you have been diagnosed with osteoporosis, heart or circulatory disease, high blood pressure or another chronic condition,
- you take medication that affects physical exertion (for example for blood pressure, blood clotting or diabetes),
- you are pregnant or in the postnatal period,
- you have not exercised for a long time and are unsure whether you can start safely.
During training. Sharp pain, dizziness, shortness of breath, chest pain or a sudden change in how you feel is a signal to stop the set and the workout, not to “finish the rep”. If the symptom comes back, talk to a doctor about it before you return to exercise. Choosing the weight is always up to you: the plan gives rep ranges and how many reps to keep in reserve, not kilograms, because only you can feel how a given set feels in your body.
Results. The pace and extent of change are individual and depend on your starting point, consistency, food, sleep and many factors I have no influence over. I do not promise a specific result within a specific time, and I do not claim that training or food treats, relieves or prevents any disease.
Supplements and products
If I write on the blog about supplements or specific food products, I do so for general, educational purposes. I do not sell supplements and I do not recommend them individually. Before you add anything to your diet, check the ingredients, the dose and any interactions with medication you take with a specialist.
Versions of this information
The information on food content above was adopted in version pl-2026-08-08 and moved here unchanged. The training section was added in version pl-2026-09-19. Every change to the content increases the version number.