Roberta Bass
Hello and welcome back to the podcast. Today, I have a very special guest with me, Alex. I will let her introduce herself properly in a minute. We're going to talk about general health, some habits, and all sorts of things that are really useful to get us going on the path where we may be struggling a little bit. So, welcome to the podcast and thanks for joining me.

Aleksandra Modzelewska
Thank you for having me. Thank you so much. I will introduce myself. My full name is Aleksandra Modzelewska. It's a Polish name—it’s quite a long one! I’m a health and weight loss coach and the founder of Fitilicious Nutrition. I work predominantly with women who are balancing work and life, and I help them create sustainable habits, prioritize their health without following any restrictive diets or unrealistic fitness routines. My main focus is really on simplicity and balance, tailoring solutions to each client's unique needs. I’m passionate about helping women feel confident and healthy while finding what works for them.

Roberta Bass
Talking about health then, what do you think is good health? Is it just being stick-thin and going to the gym every day? What do you think of as being healthy?

Aleksandra Modzelewska
To me, being healthy is about balance. It’s a balance between physical, mental, and emotional aspects. Definitely not being stick-thin, because you can be stick-thin and not be healthy. It’s about having a balanced relationship with food, moving your body in ways you enjoy, and being kind and compassionate to yourself. Health should really enhance your life rather than restrict it.

Roberta Bass
Yeah, it's really important, isn’t it, not just to focus on physical well-being. You mentioned emotional and mental well-being as well—they all kind of play together, don’t they? You can’t really change one without the others. Why do you think it is, then, that we struggle to find that balance and good health? Particularly women, with emotional eating and all that. Why do you think we struggle so much?

Aleksandra Modzelewska
I think we often set unrealistic goals. Diet culture plays a big role in this. It’s been around for so long, and we still have it in the back of our minds. Often, the goals we set aren’t aligned with our own values—they’re what society expects us to chase. Social media plays a big part too. We compare ourselves constantly and set expectations that are impossible to meet. Then, if we can’t do something perfectly, we give up completely. Unrealistic expectations and perfectionism are a big problem. Instead, small, consistent steps are a better way to achieve health goals.

Roberta Bass
I can definitely relate to that—perfectionism is a big one for me! If you can’t do it perfectly, you think, "Why bother?" But I agree we need to take small steps. So where should someone start? Where do you think is a good place to take that first step?

Aleksandra Modzelewska
That depends on the person and where they are currently. Self-awareness is key. You need to know where you might be going wrong. For some, it could be diet—maybe not enough fruit, veg, fiber, or protein. For others, it could be a lack of physical activity or poor sleep, which affects food choices and energy levels. Stress management is also crucial. I often recommend starting with a food and lifestyle diary. Write down what you eat, how you sleep, your stress levels, and how much you move. This will help you identify which area to focus on first. From there, start small—like adding more vegetables to your meals or taking a brisk walk during lunch.

Roberta Bass
That’s good advice. It’s hard for people who feel overwhelmed and busy, though. Any tips for fitting changes into an already packed routine?

Aleksandra Modzelewska
You don’t need an hour a day to exercise. It’s about incorporating movement into your existing routine. For example, use the toilet furthest from your desk, take the stairs instead of the lift, or do squats while waiting for the kettle to boil. This is called habit stacking—attaching new habits to existing ones. For instance, if you’re trying to drink more water, leave a glass by the kettle as a visual reminder. Small activity snacks throughout the day add up. They’re easy to fit in without needing extra time.

Roberta Bass
That’s a great idea! Habit stacking can help you stay consistent. But what about motivation? Some days you just can’t be bothered. Any advice for those moments?

Aleksandra Modzelewska
Motivation is tricky because it comes and goes. You can’t wait for it to start building healthy habits. Usually, you just need to start, and the motivation will follow. I compare it to riding a bike—those first few spins are hard, but once you get going, it becomes easier. Start small, like going for a two-minute walk. Once you’re moving, you’ll often feel energized to keep going. The hardest part is taking that first step.

Roberta Bass
I love that bike analogy—it’s so true! When you see clients, how do you tailor advice to individuals?

Aleksandra Modzelewska
I work one-to-one with clients, so my approach is very personalized. I don’t follow a strict structure because everyone is different. I get to know their routines, challenges, and motivations. It’s not a one-size-fits-all approach.

Roberta Bass
Do you think that’s why generic diet groups often don’t work? They try to fit everyone into the same box.

Aleksandra Modzelewska
Absolutely. What works for one person might not work for another. We all have different needs, lifestyles, and responsibilities. It’s important to figure out what works for you personally.

Roberta Bass
I’ve been to those groups before. Sometimes it works, but often it doesn’t, and it’s frustrating when you don’t see results despite doing everything right. What advice do you give for handling setbacks?

Aleksandra Modzelewska
Setbacks are a normal part of the process. They don’t mean you’ve failed. Be curious about what happened—ask yourself why it happened, what triggered it, and what you can learn from it. Draw a line under it and move forward. Progress isn’t a straight line; it’s about long-term trends in the right direction.

Roberta Bass
Great advice. What kind of diet do you typically recommend?

Aleksandra Modzelewska
I often refer to the Eat Well Guide and the Mediterranean diet. Lots of fruit, veg, good quality carbs, lean protein, dairy or alternatives, and healthy fats. It’s about balance and including occasional treats for the soul. I never tell clients to cut anything out completely—it’s all about moderation.

Roberta Bass
What do people find hardest—changing diet, sleep, or movement?

Aleksandra Modzelewska
It varies, but I think exercise can be harder because it requires more energy. That said, emotional eating can make diet changes challenging too. It depends on the person’s habits and emotional connection to food.

Roberta Bass
That makes sense. What about women with chronic health conditions or menopause? Any specific advice for them?

Aleksandra Modzelewska
Start where you are. Focus on habits that support your energy, bone health, and hormone balance. Strength training is especially important for bone density, muscle maintenance, and overall health. Be patient with yourself and listen to your body. Small, gentle changes can still lead to big improvements.

Roberta Bass
Yes, strength training is fantastic—not just for bone health but also for mental health and managing menopause symptoms.

Aleksandra Modzelewska
Absolutely. It’s satisfying to see progress in strength training—it shifts the focus away from the scales and onto what your body can do.

Roberta Bass
Lovely. Let’s round up. What are your top tips for improving health?

Aleksandra Modzelewska
Focus on one or two small, realistic habits each week, like adding more vegetables to meals or taking short walks. Be kind to yourself—if you slip up, don’t dwell on it. Learn from it, adjust, and keep moving forward. Small, consistent steps build momentum over time.

Roberta Bass
Great tips! Thank you so much for joining us today. Where can people find you if they want to work with you?

Aleksandra Modzelewska
They can find me on my website, fitterliciousnutrition.com, and on Instagram, Facebook, and LinkedIn. I also have a food diary and stress management workshop on my website.

Roberta Bass
I’ll include all those details in the show notes. Thank you so much for listening, and until next time, create those healthy habits!