Urška Rojko is a Women's Exercise & Nutrition Specialist on a mission to revolutionize how women approach their health and fitness. As the visionary behind Nestology, she offers a refreshing, evidence-based approach that goes beyond the surface, nurturing both body and mind. Balancing life as a single mom and business owner, Urška knows firsthand the challenges women face. She is passionate about redefining fitness, emphasizing that true health and confidence come from within, not from chasing a magazine-cover body. By embracing women's unique physiological needs, she’s not just changing bodies, she’s transforming perspectives, teaching women to celebrate and nurture their bodies from the inside out.
Urska Rojko, Women's Exercise & Nutrition Specialist
Can you share a bit about your journey and what inspired you to become a Women's Exercise Specialist and Exercise Nutrition expert?
My journey began back in high school when I was first diagnosed with autoimmune thyroid disease (Hashimoto's). This was a pivotal moment for me. I left the doctor's office terrified after being told that my thyroid would function less and less over time and that the only solution was to take higher and higher dosages of medication. I felt hopeless and ran out of the office thinking I was dying.
This fear sparked a deep dive into research and books because I couldn't accept standing still and watching my thyroid become a ticking time bomb. That's where my story truly began.
Years of reading and educating myself about my body passed by, and I became increasingly fascinated by how our bodies work. This led me to discover functional medicine, where I realized how narrow-minded conventional medicine could be at times.
Fitness had always been my passion, but I soon realized I wasn't supporting my body to the fullest. Pregnancy was a transformative period that helped me discover a new identity both as a woman and a trainer. Pregnancy is a period of unique physiological changes, and I quickly realized it was just one of many significant phases in a woman's life. The lack of information and disregard for female physiology in the fitness industry disheartened me, but it also motivated me to delve deeply into professional literature and pursue formal education in this area.
From that point on, a whole new world opened up for me.
What is Nestology, and how does it revolutionize the approach to women's health and fitness?
Nestology was born from a strong desire to make a positive impact on women's lives and to enhance the understanding of female physiology in the fitness world. I wanted to create something that simplifies this journey for women.
Nestology focuses on women's health and athletic performance, offering exercise and nutrition solutions tailored specifically to female physiology. It's a place where women empower each other to become the best versions of themselves.
My vision is to give all women the information and tools they need to better understand their bodies, helping them maximize health and performance.
My mission is to help women reach their full potential in both athletics and everyday life. We provide evidence-based education, personalized training, and support through all stages of life, including puberty, pregnancy, and menopause. Let’s inspire women to learn more about their bodies and embrace what makes them strong and unique!
It's amazing to see women transform their perspectives on their bodies, nutrition, and fitness. By embracing their unique environment and physiology, they can achieve their full potential not just in the gym, but in every aspect of life.
In your experience, what are some common misconceptions about women's physiology and fitness?
Men and women have different physiologies, and what works for men doesn’t always work for women. Most fitness research has historically been done on men and then generalized to women, but recent studies focused on women show some important differences.
For example, women don't recover the same way as men after exercise. Women experience vasodilation, causing blood to pool in the extremities, which can lead to feeling lightheaded. Men, on the other hand, experience vasoconstriction, which helps them recover quicker.
Protein intake recommendations for women are also often based on outdated research. Women need more protein after exercise and higher resistance training volumes to build muscle effectively, especially as they age.
Women have smaller hearts, lungs, and lower blood volumes, which affects their performance compared to men. They generally lack the level of strength of men because they have a higher percentage of Type I muscle fibers (endurance) versus Type II fibers (power). This gives women better fatigue resistance and endurance but less high-intensity power.
Additionally, women sweat less and lose more sodium during high-hormone phases of the menstrual cycle, making temperature regulation and electrolyte balance more challenging.
Understanding these differences is key to tailoring effective training programs that support female physiology.
Should we tailor fitness and nutrition programs to meet the unique needs of women throughout different stages of their lives, such as pregnancy, menopause, and beyond?
Of course!
During adolescence, girls experience significant hormonal changes that can lead to increased anxiety, depression, and self-awareness. This period is critical for building a strong foundation for future health. Unlike boys, whose bones tend to widen and get dense, girls' bones lengthen first, fill with minerals, and then become dense, increasing their fracture risk. Additionally, girls in this phase often gain belly fat, their hips widen, and their body composition changes, raising the risk of coordination issues and injuries like ACL tears.
To support girls through these changes, it's important to focus on weight-bearing exercises to promote bone density and teach proper movement techniques. Educating them on the importance of proper nutrition is also crucial to support their growing bodies and prevent injuries like stress fractures, which are more common in girls due to delayed bone mineralization.
Pregnancy is a time of significant anatomical and physiological changes. As the body adjusts to support the growing baby, posture changes, the center of gravity shifts, and hormonal changes like increased relaxin affect joint stability. During this phase, it's crucial for a pregnant woman to focus on maintaining strength, stability, and flexibility while accommodating these changes. We emphasize safe exercises, core and pelvic floor strengthening, and functional movements that can be incorporated into everyday life.
After childbirth, recovery and rebuilding strength are crucial. Every woman’s postpartum journey is unique, influenced by factors such as activity levels before and during pregnancy, the type of delivery, and any complications experienced. To address these specific needs, it's important to focus on restoring core strength, improving posture, and gradually increasing fitness levels in a safe and supportive manner. These elements form the foundation of a successful postpartum recovery.
Perimenopause and menopause bring hormonal shifts that can affect energy levels, metabolism, and overall well-being. Women may experience symptoms like hot flashes, night sweats, mood changes, and body composition changes. Additionally, a woman loses around one-third of her total bone mass within the first five to six years after the onset of menopause. That’s why it’s critical to implement exercises that focus on maintaining bone density and muscle mass, especially through strength training. Proper nutrition and recovery are also crucial during this time to manage symptoms and maintain a healthy weight.
What role does mental health play in your training and support programs, and how do you integrate it with physical health?
Absolutely essential! We're still seeing the influence of the 90’s fitness scene where recreational athletes are put on the same regime as professional bodybuilders. Women with busy schedules are often advised to follow rigid meal plans that don’t support their bodies or the everyday challenges they face.
The fitness industry often falls short by not treating individuals as unique people with their own lives, constantly dealing with external stressors to which everyone responds differently.
Fitness mostly focuses on the external, but if we want to achieve long-term results, it’s crucial to get our minds right!
Many of my clients come to me during moments of crisis. This is where treating each person as an individual and considering their mindset plays a pivotal role.
Physically, we change based on how we feel about ourselves and what we can achieve. I love Bruce Lipton's quote, "Your body is the instrument through which your thoughts and beliefs are expressed." It perfectly highlights the powerful connection between our mind and body, emphasizing that our thoughts and beliefs directly impact our physical well-being and overall health.
That's why it's essential that when we decide to change our physical body, we also start building the foundational mental blocks.
What advice would you give to women who are just starting their fitness journey?
Feeling anxious when starting out is totally normal. Many of my clients experience this initially, but remember that every little step counts. Focus on progress, not perfection. It can open up a whole new world that you might not even know exists for you.
Finally, be kind to yourself. It's a journey with ups and downs, and self-compassion is key to staying on track. Embrace the process, be patient, and remember that you're doing this for your overall well-being.
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