Blog

3 Things to Change in Your Diet and Exercise Routine When You Don’t Get Enough Sleep

When people try to get fit, the main factors they pay attention to are diet and exercise. Believe it or not, diet and exercise are just a part of the factors that determine whether or not we achieve our goals. One of the most underestimated factors in the health and fitness equation is sleep.Today I’d […]

Ines Subashka
9.2.17

Neck and Shoulder Pain As A Result of The Way We Sleep

We have fallen to believe that a couple hours of exercise, a week, are enough care for the body and enough physical activity. In reality, it matters what we do most of the time, not some of the time. The way we move throughout of the day or the way we do not move, has […]

Ines Subashka
31.1.17

Podcast #13: Jeff Rothschild – Intermittent Fasting, Female Athletes Nutrition and Circadian Biology

In this podcast, Jeff gives amazing advice for endurance athletes, when it comes to nutrition manipulation around different workouts; some important considerations for the female athletes and how different phases of the menstrual cycle can impact performance and carb cravings; as well as, we discuss really interesting topics around fasting, circadian biology and night shifts. […]

Ines Subashka
26.1.17

3 Ways We Can Improve Our Diet If We Do Not Eat Meat

Our diet is equally a matter of instinct as a matter of personal choice. Quite often, instead of listening to our body, we read about what it needs and try to force it to feel that need. Anyone who has followed a diet or read about healthy eating has gone through this phase. I support […]

Ines Subashka
21.1.17

Pumpkin Cream for Picky Eaters

It doesn’t matter if you like pumpkin. You will for sure like this mousse. A lot of people who claim they don’t like pumpkin, have already tried the mousse and are surprised with the great taste. Healthy eating is something simple and it doesn’t require much time, just some imagination how you could combine different […]

Ines Subashka
17.1.17

7 Easy Exercises for Hip Mobility

  One of the most common complaints of trainees is that they have knee pan. One of every three people says that he can’t squat or do lunges, because of knee pain. Everybody thinks that they have knee problems, but more often than not, knee problems come from another place. As Gray Cook says: “The […]

Ines Subashka
9.1.17

IFS Winter Challenge 2017: Start Today – Get Fit Forever

Holidays are often a reason to make a step back – in training and nutrition and the way we treat our bodies. Some people use this step back as a motivation and a trampoline to better results. They achieve so much more throughout the months that follow. Others, use this step back as an anchor […]

Ines Subashka
3.1.17

For the New Year I Have Cleaned Out My Life – What about You?

“Exhalation is not letting out air, but letting out the ego in the form of breath. When you exhale, you become humble, while pride comes with inhalation. To realize that is to realize the difference between attachment and lack of attachment” – B. K. S. Iyengar, The Tree of Yoga Growth comes with the ability […]

Ines Subashka
3.1.17
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“IFS! After a couple injuries, when lifting weights seemed the only choice, I found IFS and I stumbled upon the qualified and inspiring IFS team. They always give their best to take care of our body and mind. The IFS gym became the place with which I can identify and where I get to meet people with the same goal. It is the place where I get to restart my day and find motivation for every deed outside of the gym.”

Aneliya Todorova

“Workouts that match the physical abilities of every trainee, yet they are challenging enough to motivate you and push you to be a better version of yourself. There isn’t a better thing than seeing your progress and going beyond what you thought was possible. Here, I learned that the only limitation of the body, is the one we set!”

Dobritsa Ivanova

Going to the gym empowers me with positive energy. Every workout is a big challenge, that I eagerly anticipate. This is one of the places where I feel home. And everything is thanks to the dedication of the IFS team.

Eli Kostova

“Even with the first step in the IFS gym, you will realize that this is not just a place to work out. The approach of the coaches, the selection of exercises and the positive spirit motivate me to look forward to the next workout. I like how everything has a deeper meaning. Behind every exercise there is a reason. After each set I feel more confident and with a desire to improve my results. The IFS team is great and they help me achieve my goals.”

Tani Tanev

“For me IFS is a life style. IFS helps for personal evolution – both on the physical level and on the conscious level. The workouts in IFS are well structures and they match the individual abilities of every trainee at that particular moment, but they are never boring. The atmosphere is extremely friendly. The IFS team is great – they will never let you be lazy or inactive, but if you are on the edge of your power, they will give you courage and help you get the best out of yourself. You just need to trust them. I did.”

Spas Kolev

“IFS is the place where you do not think what people could say about you or how they would look at you. There, you just feel that everybody wants you to succeed and they are ready to be by your side.”

Desi Milanova

“I have been training in IFS for a bout an year and a half and in my opinion the workouts there help you not just to improve the way you look, but also the way you think and feel. Every time I leave the gym, empowered with more positive energy and ready to face the challenges of the new day.”

Маргарита Харизанова

“The workouts in IFS were the beginning of my reinvention. They are still my trampoline to a better self, towards the discovery of qualities and capabilities I didn’t suspect I had. They are my weekly dose of inspiration, motivation, support and the most important: they helped me turn sport into a need for my body, just the way it is with food!”

Nadejda Pavlova

“The IFS gym is the place where I really become full of enthusiasm and positive emotions. Here, I rediscovered myself and I keep challenging myself. Thanks to the great team of coaches. I have tried many activities, where something was always missing. But when it comes to IFS, I can really call it my thing and my place.”

Irena Mihailova

“A motivated, inspired and committed to a mission team of young coaches. They are committed to our health, improving our physical abilities and confidence. Every workouts becomes not just a challenge, but also an entertainment and a way to discover how much we are capable of.”

Dimitar Trifonov

Working out in IFS is a dream that came true. All the coaches are so different, yet so similar. For them “I can’t” is not an option and you have no chance to quit. If you are ready to give your best, they are ready to give you as much, just to prove you how much your body is capable of.”

Desi Milanova

“I’ve never been to a better workout, which is both – personal when it comes to the exercises and the intensity and in the same time it has the fun and the stimulus of the group workout! The team of IFS coaches are real professionals – every mistake in the technique is spotted on the second and improved right away. I’ve never been left alone, unless I do everything perfect. And surprise! Even my professional yoga practices, after a workout in IFS I feel so much peaceful and calm! Obviously I needed some weights!”

Irina Koleva