What is the Normal Amount of Weight to Lose in a Week

During the past few years one of the things I have been telling myself over and over is: “What can be measured can be achieved.” Naturally, I don’t think a person should become obsessed and go to extremes, but I believe that we should have an idea of where we are headed. Years ago I […]

Ines Subashka

5 Reasons Why Breakfast Is Important, if We Want to Be Fit

I am one of the people who have tried many different ways of eating. I have personal experience – and long-term, mind you – of skipping breakfast, eating breakfast and what breakfast should include – whether I should cut out carbohydrates or include them. I have worked with many people and I have made some […]

Ines Subashka

16 Excuses We Use Every Day and What They Really Mean

1.I want to lose weight, but I don’t have the time to make a healthy pancake in the morning. It takes too much time. What we really mean is: I am not willing to set aside 6-7 minutes to beat two eggs with 2 tbsp. einkorn flour and bake them in a pan and then […]

Ines Subashka

Fit For Christmas: 11 Ways To Eat And Move Smart During The Holidays

Christmas is one of my favorite holidays. That is why eagerly anticipate the end of the week. Luckily, the happiness mixed with the anxiousness about what is going to happen throughout the holidays and if I am gonna overeat and be sedentary are just a bad memory. In the same time, probably a lot of you still have […]

Ines Subashka

18 Easy Steps to Help Us Eat Healthy and Lose Weight

Quite often I get messages where you ask me how to start eating healthy. I have been in your shoes and I remember the biggest mistake I made – going from one extreme to the other. In other words, I went from not giving much thought to what food I chose to starting to look […]

Ines Subashka

Why We Experience an Increase in Appetite in Autumn – Weight Gain and Vitamin D Deficiency

We can’t help noticing the change of seasons. In nature living organisms do not resist these changes and follow the natural course of events. We, humans, are the only ones who try to keep up a static way of life in a dynamic world. We are the only ones who have come to believe that […]

Ines Subashka

5 Bad Habits You Need To Break To Lose Weight

1.They focus on individual meals instead of focusing on their overall way of eating When we have an erroneous idea of healthy eating and an unhealthy attitude towards food in general, we obsess too much about the little things and fail to see the big picture. We have all done that – our portions are […]

Ines Subashka

5 Things You Don’t Know about Intermittent Fasting

Fasting, i.e. cyclic eating, was quite popular a couple of years ago and now it is gaining momentum again. I have personally tried all fasting protocols and if you read my older posts, you will see my various experiments. For about a year and a half I followed the 16/8 protocol where you fast for […]

Ines Subashka
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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