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Synergy with Dr Magda

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Newcastle West, NSW
Synergy with Dr Magda

I’m Magda — behavioural coach & health psychologist passionate about helping you build a healthier, more balanced life.

Together we’ll reset habits, boost fitness, reduce stress & find your everyday flow. 🌿

26/12/2025

If motivation worked, most New Year’s resolutions would last.
🧠✨

Yet too often we try short-term tactics that fizzle out; extreme diets, strict rules, or “just push harder” strategies. They may work for a moment… but when they fail, they often leave us feeling disappointed, frustrated, and questioning our ability to change.

Health psychology shows that lasting change starts with:
🕊️ Space to reflect
🗣️ Guided conversations that bring clarity
📊 Practical, evidence-based systems that fit your life

This is what working together looks like 💛

03/12/2025

🌊 It’s incredibly hard to build new routines when your mental load is already full.

Mental load isn’t just “being busy.”
It’s the invisible planning, remembering, worrying, organising, juggling…
All the cognitive and emotional labour that quietly drains your brain in the background.
These micro-stressors add up, and your nervous system reads them as ongoing pressure.

And when your cognitive capacity is overloaded, your brain automatically switches into energy-saving mode.
That means it chooses the easiest behaviour available — the path of least resistance — usually an old habit you’re trying to move away from (comfort food, skipping exercise, scrolling late at night, etc.).

Here’s what the research shows:

🧠 Cognitive load reduces our ability to self-regulate (executive function drops).
🧠 Stress pushes the brain toward automatic, familiar patterns (your habits become protective).
🧠 Decision fatigue increases avoidance and procrastination.
🧠 Overwhelm makes healthy habits feel harder than they actually are.

So if you’ve been trying to change something like exercise more, eat better, sleep earlier, scroll less, and you feel like you “just can’t get it together”…

You’re not failing.
You’re simply carrying too much, mentally and emotionally.

Behaviour change in this case is about reducing the load so your brain has space to choose differently.

And small shifts can make a huge difference:
✨ Resting/ Recharging- take a day off
✨ Simplifying routines
✨ Taking a few tasks off your mental plate
✨ Asking for support (yes, more than we think)
✨ Using environmental cues (leaving your workout clothes out, keeping water on your desk)
✨ Breaking goals into the tiniest possible steps
✨ Regulating stress before adding new habits (stretching, walking, mindful breathing)

If this resonates, I’m here.
It’s the kind of work I love helping with, creating change that feels lighter, calmer and genuinely possible again. 🤍

02/12/2025

Some days just feel hard, and that’s okay!
Your brain learns through repetition, not pressure.
Every small action strengthens a neural pathway 🧠
Start again tomorrow 🤍
One small step is enough.✨

31/10/2025

The only thing I’m chasing this Halloween is endorphins 🎃. Ghosting stress, one stride at a time time 🏃🏼‍♀️😆

Time to change! 👻

7.6km today.

20/10/2025

Her smile motivates me every day. 🌞
She keeps me anchored when life gets busy... A daily reminder to breathe, play, and be present.

We often forget that to be the best parents, we need to remember we’re important too.
Just like on an airplane -> you put your oxygen mask on first, so you can help those you love. 💛

To show up fully for the people we love, we have to start with ourselves.
Taking care of yourself isn’t selfish, it’s one of the kindest things you can do for your family and everyone who depends on you. 🌿

Photo

17/11/2024

From Tri-suit to Jumpsuit! 🏊🏻‍♀️🏃🏼‍♀️🚴‍♀️💄

I almost skipped this triathlon due to minimal training, but I knew the cost of not showing up was greater than facing my discomfort and self-doubt. Instead of focusing on time, I shifted my goals to just finishing-and turned out to be so much fun! 🤩

There are no limits when you prioritise mental strength and resilience. Life is constantly evolving, so don’t be afraid to try new approaches when old ones no longer serve you. Keep growing 🌱✨

Thank you Ladies for our lovely time, support and all the sweat! 🙌🏻💪🏻🙂

05/10/2024

Golden hour 💛🌅

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Newcastle West, NSW
2300

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About Dr Magdalena & Health Synergy

Hi! I`m Magdalena,

Think about me as your mental coach, somebody who will show you how to conquer your mind so that it will work in your favour when it comes to your health and diet.

My passion for improving people’s health lead me to become an expert in health psychology and behaviour change. I hold a Doctorate Degree (PhD) from the University of Newcastle, Australia, and a double Master of Clinical Psychology and Psychology of Management. Beyond my private practise and workshops which I run for my clients, I’m also working with students and conducting research projects at the University of Newcastle (Australia). I have published numerous scientific articles related to health psychology, exercise, chronic disease and mental health.

Why is psychology crucial in weight loss?

Weight loss is not easy; simply having a diet and prescribed exercise plan is often not enough to achieve long-term success.

How often have you promised yourself that you would start to eat better and you found yourself eating the same food again? Our thoughts and emotions can control and sabotage our best intentions to lose weight.

There are a multitude of factors that can undermine your goal to live healthily, such as low motivation after work to eat well, finding time to exercise and cook, feeling overwhelmed with problems and stressors, being a busy parent, not liking exercise, being exposed to so many food temptations...these barriers are real!

That is why you need to learn how to detect and deal with these obstacles so that you can achieve the weight loss results which you have always aspired to. This is where psychological strategies are crucial.

I specialise in understanding and overcoming barriers, creating personalized plans, and providing tools to guide you forward so that you can achieve your desired goals.

I do not provide quick, fixed solutions as each client has unique obstacles to overcome, and thus solutions must be tailored to the individual. However, for all of my clients, I am implementing evidence-based strategies based on decades of psychological research regarding effective behavioral change.