https://marcinwesek.com/welcome daily 1.0 2026-02-26 https://images.squarespace-cdn.com/content/v1/58d00f106b8f5b01c8e73f52/1491858427382-L46N6OML0EQRY4L20YNX/color-3.png Welcome https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1612447808419-HX1E6TAFT5CB1DSJL8DC/451f0fa2-124e-48ac-82af-038ee7e5b0f7.jpg Welcome https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1613848816580-ZODQ6XKFSGX49VT779L5/Untitled+Design.jpg Welcome Day 1 - 15 MIN HIIT Workout - Full Body, No Equipment, No repeat https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1613851197923-GY20BWKY00H3Y6RMAU4X/Untitled+Design+%281%29.jpg Welcome Day 2 - 20 MIN TABATA WORKOUT - Full Body, No repeat, No equipment. Level - Beginners or Finisher. https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1613851433905-Q1A2WP95C34XR1LI4CYB/Untitled+Design+%282%29.jpg Welcome Day 3 - 20 MIN TABATA WORKOUT - Full Body, No repeat, No equipment. HIIT WORKOUT https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1613862529807-J6D4K8H3ABWJAL3DUUPY/Untitled+Design+%283%29.jpg Welcome Day 4 - 25 MIN TABATA WORKOUT - Full Body, No Equipment, No Repeat, HIIT Workout for Everybody https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1614096325215-MB56MS9VSJRTIPCZFR2T/Untitled+Design+%284%29.jpg Welcome Day 5 - 25 MIN FULL BODY TABATA, FASTER - No Repeat, No Equipment https://marcinwesek.com/english daily 0.75 2020-11-13 https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1605274579569-SZZ2QF6RWS7RPS9EMEOD/79751B90-B455-4E24-8B1A-8F22584ED3FC.jpeg English https://marcinwesek.com/about daily 0.75 2020-05-10 https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1588423179377-IG7841GVVGQ63U3KQT5R/cover3.jpg About - Marcin Węsek-Coates https://marcinwesek.com/terminologia daily 0.75 2020-05-17 https://marcinwesek.com/archiwum daily 0.75 2020-07-28 https://marcinwesek.com/archiwumpawel daily 0.75 2020-07-21 https://marcinwesek.com/recipes daily 0.75 2020-07-28 https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1595943267931-QQD3OVGV9Y7TN8XFDG4P/Popey-smoothie.jpg recipes - Popeye Smoothie Ingredients: 1 cup frozen blueberries 1 cup spinach 2 tbsp sour cream 1 cup unsweetened almond milk 1/4 cup whole cashews 1 scoop vanilla whey protein powder, 28g (maximum carbs 6g – choose a low carb protein powder) Instructions: Place all the ingredients into a high speed blender and blend on high until smooth. Drink up and enjoy! Macros (does not include whey protein powder; will differ depending on brand and whether or not you choose to use whey): Calories: 395.5 Carbs: 41.5 g Net Carbs: 33.5 g Fat: 23.9 g Protein: 9.8 g https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1595943398932-GGNWFCH5UH5XL3OUKY8Q/Sweet_and_spicy_green_smoothie_post.jpg recipes - Sweet and Spicy Smoothie Ingredients 1 kiwi 1 orange 1/4 tsp freshly grated ginger 1/4 cucumber 1/4 avocado 1 cup water Instructions Add all ingredients into a blender and mix on high speed until smooth. Macros: Calories: 166.9 Carbs: 29.6 g Net Carbs: 21.2 g Fat: 5.8 g Protein: 3 g https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1595943505457-SPQX5UE4IWTZW4399DGD/chocolate_berry_smoothie_post.jpg recipes - Chocolate&Berry Ingredients 1/2 cup frozen blueberries 1/2 cup frozen strawberries 1/2 cup unsweetened almond milk 3 tbsp unsweetened cocoa powder 4 tbsp Swerve (powdered erythritol) 15 g (1/2 scoop) Paleo Pro Protein Powder – Ancient Cacao 3 tbsp whip cream (home made) 2 inch square home made frozen chocolate bar Whipped Cream Pour about 1/2 cup of organic heavy cream into a high performance blender (I use my Vitamix blender but Nutri bullet, Magic bullet or Ninja should work as well) and blend on high until the cream thickens and become fluffy. 1 tbsp is only about 8 calories. Instructions Add the frozen berries, almond milk, cocoa powder, protein powder and erythritol into a blender and blend on high speed until smooth. Mixture should be on a thicker side. Pour into a Ball or Mason jar, mix with one tbsp of whipped cream and top with the remaining 3 tbsp whip cream. Arrange pieces of chocolate bar on top of the whip cream. Serve right away. Macros (not including the homemade frozen chocolate bar; macros may vary depending on the type of protein powder you end up using): Calories: 402.9 Carbs: 36.4 g Net Carbs: 23.8 g Fat: 19.2 g Protein: 31.8 g https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1595943645183-8BFSYVJ0Z2L4R1KW0DYB/grapefruit_smoothie.jpg recipes - Grapefruit Smoothie Ingredients: 1 ruby red grapefruit 1 small apple 5 strawberries, remove the green top 1 scoop vanilla whey protein Instructions: Add all ingredients to a blender and process until smooth. Then enjoy! *I tried this same recipe with vegan pea protein and it didn’t taste great, just a warning Macros (does not include whey protein- will differ depending on brand, flavor, and whether or not you even decide to use whey in the first place): Calories: 204.2 Carbs: 52.5 g Net Carbs: 41.8 g Fat: 0.8 g Protein: 2.8 g https://marcinwesek.com/nopayment daily 0.75 2020-08-03 https://marcinwesek.com/how daily 0.75 2021-02-20 https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1605276056554-8Y631H6EEO4QSPJRVUB4/15BC72D9-4C73-49F7-A990-158590FDC71A.jpeg HOW I WORK https://marcinwesek.com/started daily 0.75 2020-11-19 https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1605300205209-PDZ6OBGBO4QOBJYLF93P/0F98AAC4-3172-4B1B-ABD6-7C7A78612FE3.jpeg GET STARTED https://marcinwesek.com/form daily 0.75 2020-11-19 https://marcinwesek.com/challenge daily 0.75 2021-02-07 https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1612450458553-F5SDKCY86XVXD06X302R/gym.jpg challenge https://marcinwesek.com/dietapolski daily 0.75 2021-02-07 https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1612716775883-2LNPCJ96BUYA4PC1NNWH/4F234AF6-6D24-4287-BF36-7C4B17B7FDA4-10754-000007FC0B389837.jpeg dietapolski https://marcinwesek.com/dietenglish daily 0.75 2021-02-07 https://images.squarespace-cdn.com/content/v1/5eac78902777e76f3d4bb11c/1612716716931-AO409E2IJ9XGYEW8AHUL/4F234AF6-6D24-4287-BF36-7C4B17B7FDA4-10754-000007FC0B389837.jpeg dietenglish https://marcinwesek.com/party daily 0.75 2026-03-27