{"id":2803,"date":"2013-07-03T10:10:51","date_gmt":"2013-07-03T17:10:51","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=2803"},"modified":"2013-07-03T10:10:51","modified_gmt":"2013-07-03T17:10:51","slug":"hot-body-secrets-diana-mikolajewska","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/profiles\/hot-body-secrets-diana-mikolajewska\/","title":{"rendered":"Hot Body Secrets: Diana Mikolajewska"},"content":{"rendered":"<figure id=\"attachment_2808\" aria-describedby=\"caption-attachment-2808\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/profiles\/hot-body-secrets-diana-mikolajewska\/attachment\/credit-mike-byerly\/\" rel=\"attachment wp-att-2808\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2808 pk-lqip pk-lazyload\"  alt=\"Photo credit: Mike Byerly\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144941\/credit-Mike-Byerly-80x59.jpg\"  width=\"600\"  height=\"443\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/credit-Mike-Byerly.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144941\/credit-Mike-Byerly.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144941\/credit-Mike-Byerly-300x222.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144941\/credit-Mike-Byerly-380x281.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144941\/credit-Mike-Byerly-80x59.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-2808\" class=\"wp-caption-text\">Photo credit: Mike Byerly<\/figcaption><\/figure>\n<p>I first met <a href=\"http:\/\/mikofit.com\/\">Diana Mikolajewska<\/a> at the DC Ranch Village. She was working away on a cardio machine, and I was immediately struck by her focus \u2013 she does cardio like it\u2019s a competition \u2013 and her awesome abs! I later found out that she\u2019s a healthy lifestyle coach who\u2019s as nutrition savvy as she is fitness wise. Here, Diana reveals all her hot body how-tos, including why you should sample a slew of different fitness classes and why a progress journal is key\u2026<\/p>\n<p><b>How to find a workout you love\u2026<\/b> Here\u2019s the deal: try all sorts of group classes, from high intensity cardio ones to spinning and yoga. Doing exercises you don\u2019t enjoy is like a crash diet\u2026 short lived! Also, don\u2019t unwittingly push yourself too far, too soon which can be discouraging, physically painful, and cause you to stop exercising altogether. Be patient and results will come!<\/p>\n<figure id=\"attachment_2809\" aria-describedby=\"caption-attachment-2809\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/profiles\/hot-body-secrets-diana-mikolajewska\/attachment\/diana-beach\/\" rel=\"attachment wp-att-2809\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2809 pk-lqip pk-lazyload\"  alt=\"diana beach\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144943\/diana-beach-80x120.jpg\"  width=\"500\"  height=\"751\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 500px) 100vw, 500px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/diana-beach.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144943\/diana-beach.jpg 500w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144943\/diana-beach-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144943\/diana-beach-380x571.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144943\/diana-beach-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144943\/diana-beach-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144943\/diana-beach-73x109.jpg 73w\" ><\/a><figcaption id=\"caption-attachment-2809\" class=\"wp-caption-text\">Try a ton of workouts to find the one you love<\/figcaption><\/figure>\n<p><b>How to eat healthy\u2026<\/b> Often times we don\u2019t know where to start and feel overwhelmed. There are unlimited resources at your fingertips from weight-loss bloggers to fitness websites. If you&#8217;re feeling stressed, worried or have a question about something, reach out to someone for advice or hire a nutritionist.<\/p>\n<p><b>How to avoid overeating\u2026<\/b> Personally, getting an adequate amount of sleep (7-8 hours) a night is the key to keeping cravings and anxiety at bay. People who don&#8217;t get enough sleep tend to binge, eat more, or don&#8217;t eat enough. It also helps to have a meal plan to follow. And plan your meals ahead so when hunger strikes you know exactly what to reach for.<\/p>\n<figure id=\"attachment_2810\" aria-describedby=\"caption-attachment-2810\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/profiles\/hot-body-secrets-diana-mikolajewska\/attachment\/diana-dumbells-2\/\" rel=\"attachment wp-att-2810\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2810 pk-lqip pk-lazyload\"  alt=\"diana dumbells\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144945\/diana-dumbells-80x120.jpg\"  width=\"300\"  height=\"450\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/diana-dumbells.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144945\/diana-dumbells.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144945\/diana-dumbells-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144945\/diana-dumbells-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144945\/diana-dumbells-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144945\/diana-dumbells-73x109.jpg 73w\" ><\/a><figcaption id=\"caption-attachment-2810\" class=\"wp-caption-text\">Switch up your routine for better body results<\/figcaption><\/figure>\n<p><b>How to tame trouble spots\u2026<\/b> When you plan out your workout routine, make sure you train your trouble spots a couple of times a week until you develop the physique you want. Switch up your routine regularly, otherwise you\u2019ll hit a plateau. It\u2019s important to challenge your body regularly. And subscribe to the latest fitness magazines and really educate yourself on why you\u2019re doing each exercise (some of my favorites are <i>Oxygen<\/i> and <i>Women\u2019s\/Men\u2019s Health<\/i>).<\/p>\n<p><b>How to stay motivated\u2026<\/b> Keep a progress journal as it will help track everything and keep you motivated. Instead of competing with others (recipe for failure!), be in competition with yourself by measuring your own personal victories.<\/p>\n<figure id=\"attachment_2811\" aria-describedby=\"caption-attachment-2811\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/profiles\/hot-body-secrets-diana-mikolajewska\/attachment\/mikebyerlyphoto-com\/\" rel=\"attachment wp-att-2811\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2811 pk-lqip pk-lazyload\"  alt=\"photo credit: www.mikebyerlyphoto.com\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144947\/mikebyerlyphoto.com_-80x45.jpg\"  width=\"600\"  height=\"334\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/mikebyerlyphoto.com_.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144947\/mikebyerlyphoto.com_.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144947\/mikebyerlyphoto.com_-300x167.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144947\/mikebyerlyphoto.com_-380x212.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144947\/mikebyerlyphoto.com_-80x45.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24144947\/mikebyerlyphoto.com_-257x144.jpg 257w\" ><\/a><figcaption id=\"caption-attachment-2811\" class=\"wp-caption-text\">photo credit: www.mikebyerlyphoto.com<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"Find out how this healthy lifestyle coach keep her physique in top form\n","protected":false},"author":3,"featured_media":2811,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[65],"tags":[70],"class_list":["post-2803","post","type-post","status-publish","format-standard","has-post-thumbnail","category-profiles","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hot Body Secrets: Diana Mikolajewska<\/title>\n<meta name=\"description\" content=\"Find out how this healthy lifestyle coach keep her physique in top form\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/profiles\/hot-body-secrets-diana-mikolajewska\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hot Body Secrets: Diana Mikolajewska\" \/>\n<meta property=\"og:description\" content=\"Find out how this healthy lifestyle coach keep her physique in top form\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/profiles\/hot-body-secrets-diana-mikolajewska\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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