A look behind the scenes of fitness life | Day with Kateřina Vomáčková

Wondering what a day looks like for a personal and online trainer who competes in fitness? That's what you'll find out in my new video, where you can get a glimpse into my workday.

I filmed the daily vlog for the first time on YouTube and wanted it to be as authentic as possible. Every day is a little different, but what definitely doesn't change are the routines I can't imagine my day without. I try to build routines not only in my workouts, but also in my diet, sleep and natural movement. Once a person gets used to something, it's much easier to do that activity, even if they don't feel like it or downright don't want to do it. However, it takes time and commitment to form a habit - at first you need to push through the discomfort and keep going. Once you've mastered the beginning, it will go much easier. Just tell yourself that it's natural for you, and that's why you're doing it.

It's January and as a trainer I notice how many new people come to the fitness center and how motivated they are. I'm very happy because I want everyone to feel good. On the other hand, I realize that being over-motivated can lead to quick burnout - and we stop enjoying fitness surprisingly quickly. This is usually due to high expectations and a vague plan. Everyone wants results right away, but fitness teaches us that sustainable change takes time - often more time than we imagine.

However, if we approach exercise differently and see it as a routine we want to maintain throughout our lives, we will get the best possible investment in ourselves. Our body and mind will thank us for it. Instead of the "I want to be thin or muscular as fast as possible at any cost" approach, we should focus on "I want to be fit because I love my body and want the best for it". This healthy relationship with training will make everything easier, our minds calmer and paradoxically, our muscles will build better.

Anything worthwhile needs to be built - don't give up after a few falls. On the contrary, get back up each time and learn from them. This is your reminder that you can do anything - the most important thing is the time you put into it and your perseverance.