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One of The Best Exercises to Make Your Glutes Strong and Sexy!

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хип-тръстер Инес Субашка

Probably most of you are aware that I insist on training your lower body! I think that strong legs and glutes are the base of a healthy, athletic, functional and good looking body! I’ve shared a lot of times, some of the exercises I use in order to train my lower body!

One of the exercises, which I LOVE are hip thrusters! Here the credit goes to Bret Contreras, who is known as “The glute guy”! This is probably due to the fact that hip thrusts are incredibly effective, when it comes to strengthening your glutes and hamstrings! Everything I know about this exercise, I’ve learned from Bret’s website(HERE), which is an outstanding source of information, especially for those of you who are interested in the details of what, how and why you are supposed to do!

What is a hip thruster? (more…)

What Is The Best Cardio Substitute and What Are My Favorite Finishers

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With one of my machines, we train in a really big, fancy globo gym! Personally I am not a fan of globo gyms ( I prefer old school gyms), because the atmosphere there does not look really sporty, motivating or inspiring! To me it looks more like a place to socialize and show off your new tank top! And I want to mention that I don’t sum up everybody going there, but more often than not that’s what globo gyms are about! While I was waiting, I observed the trainees, who were literally waiting in line for the cardio machines, while the weights were left untouched!

That’s when I remembered about the times when I was also this kind of a trainee- not well informed and I used to spend the beginning and the end of each workout on a cardio machine! Oh, my! If you know how much time you waste by doing this and how low is the effectiveness of this way of working out!

Tell you the truth, I have never used less time for training, than I do today and I have never felt or looked better!

In this post, you can read how I structure my workouts(HERE) and today I want to share with you, what are my favorite kind of finishers, which in my opinion substitute the need of doing cardio; it takes less time and the results are great!

I love finishing my workouts with some kind of interval swings, burpees or the prowler!

Usually I use different interval swings, and it does not take me more than 4-5 minutes to complete it!

Here are some of my favorite kettlebell finishers: (more…)

Which Diet Helped Me Get in Shape?

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A picture of me before I started taking care of myself…in between…
Ines Subashka
…and today when healthy eating is a lifestyle!

Lately I receive a lot of messages from people, who ask me to recommend them a “quick diet”, which could help them lose weight! The other day a friend of mine even went further telling me “ Ines, I have a huge problem! The sister of my wife, just gave birth to her child and she gained a lot of weight! What pills would you recommend her, in order to lose weight, because she is not really keen on working out and following a nutrition plan!”

Truth is that if you are looking for quick diets… there are a bunch of them! They are really quick… the question is what direction they will send you! Unfortunately, no matter how much you wouldn’t want to hear it, these “quick diets” will take you everywhere, just not in the direction towards your more athletic body, toward a fitter and healthier you!

Have you noticed how “the laws”, which apply in one field of life, are applicable in all other fields? What helps you become successful in one field, usually is the base of success in your other initiatives!

The same is true for the way you approach your body, your diet and your workouts! It takes 12 years to graduate high school, 4-5 years to graduate college! It takes your whole life, to improve in your career  and year after year to grow and become better experts! Everything happens with accumulation! Two weeks of studying won’t guarantee you a prosperous career in the next 10 years!

In the same manner, two weeks on a diet, won’t guarantee you being fit and fabulous in the next 10 years! As it is (more…)

Do You Ever Wonder Why Life Is So Unfair? Here Is The Reason!

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“When you take the full responsibility for something, then you earn the full control over it”

The life of a victim… the life, which most people live, but rarely dare to acknowledge it! Why do so many people live with the feeling, that the world is a dark, unfair place to be? Why do so many people, think that they are surrounded by evil, false, hypocritical people? Why do so many consider, that to be alive is something like a punishment, which you are supposed to put up with?

The answer even though at first sight an enigma, in reality is so obvious and simple- because most people are too much into the role of being victims! They have long ago given up the responsibility for their own life and their own actions, by giving the opportunity to everybody around and the unplanned circumstances, to dictate the direction of their life! And you consider this “not fair”?

I consider it to be faint-hearted! Of course, when you are driving a car and there is a passenger next to you, but in one moment you decide that you can’t do it anymore and you let go of the wheel, whining how all other driver are “idiots”, the person next to you won’t stay impassively watching… he will take the management! It is the same with your own life… when you give up the responsibility for it and just put up with whining and letting others feel sorry for you, somebody else will take the “direction” of your life and you will become a doll of your own life!

And if right now you are at a stage of your life, where you are skillfully playing the role of a victim… I am not judging you! I just want to make you think about it!

There were moments, when I wondered why some things happen to me… I used to (more…)

"Raw" Cookies with Fruit Filling

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сурови курабийки
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It’s time for a Sunday recipe! My favorite healthy desserts are those with raw nuts. I can’t imagine how, back in the past I used to think that healthy, is equal to plain, boring food! And it turned out to be far from the truth! Today I will share with you another recipe for delicious, raw cookies! The credit for this recipe goes to “The Whole Way” ( check out the website for more great ideas)!

Ingredients: (more…)

61 Things Worth Reading

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Ashley Horner

The week is over and so are my finals! Which means, more time for reading and more interesting reads to share with you! How was your week? Hope it was a good and productive one! Don’t ever sacrifice your long term goals, for short term pleasures! Which means, that you should eat clean, move more and feed your soul on a daily basis!

Have a great weekend! And meanwhile, when you have some time to read, check out my favorite reads of the week!

First, (more…)

Stanislav Iliev: The Life Where EVERY DREAM becomes reality!

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Stanislav Iliev (Findo)

Ines Subashka: How did you get involved in competitive sports and more specific in rowing?

Stanislav Iliev: I got involved in sports since I was 5-6 years old. I used to wrestle, I did track, taekwondo, dances. I played a lot of sports, till I started doing kanu kayak. I was just fascinated since the beginning. At my first competition I placed first and I just couldn’t stop from there on!

Ines Subashka: What motivates you every day to wake up and greet the new day full of enthusiasm  and the strive, you demonstrate in everything you do?

SI: Every day, the first thing I do when I wake up is plan my workout. After I work out, I feel strong, alive… I am ready to do everything! And from then on I am full with energy to go to work and do my job, which once again has to do with sport!

Stanislav during one of my workouts 🙂

Ines Subashka: Nowadays, most people seem like they gave up on living, and decided to just keep existing. What is it that keeps the fire burning inside of you? What is it that gives you strength to dream and never give in to the ugly reality, in the name of doing just the things you love? (more…)

Ladies: How Do You Know When Your Legs Are Too Strong and When You Have to Stop Lifting Weights?

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Chicken tuna
Chicken tuna

With the risk of becoming lame, I will once again talk about women and weightlifting, and especially about weight training about your legs!

A couple days ago, a beautiful girl, with whom I train, came to me and said that she was worried, because her legs were getting too muscular. She said that they were already too strong from the dancing classes she was attending!

Completely shocked! First of all, I want to say that if you see her you will NEVER think anything bad about her legs! Besides that the heaviest weight that she has lifted so far is a 12kg kettlebell! Let me think that over… 12kg…too muscular! That’s an absurd statement!

I used this example, because I am aware that there are plenty of women, who are afraid of getting bulky or too muscular, without a real reason!

I’ve noticed that when it comes to women, their notion of their own appearance, is not based on the real reflection in the mirror, but more it is based on the illusion of how they probably look, which is fed by the mass media myths about women and weights!

What happens? (more…)

Part 2: Why Grains ARE NOT HEALTHY?

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As I promised you yesterday( HERE), today I will explain you exactly how grains and legumes actually harm your health. Besides that I will tell you “the secret”, how to keep your gut healthy and stay away from the leaky gut syndrome!

The answer is just one and it is as follows- by paying more attention to what you eat! By giving up on the notion of using food as an entertainment and as a mean to bring you pleasure, and by taking food as fuel for your body and as a mean to keep you healthy!

And after all, what happens in the digestive tract, when you eat grains? In the post about “Grains: Why Are They Slowly Killing You” read HERE , I explained you about lectins.

In summary, grains and legumes contain lectins. Lectins are a type of proteins, which are something like a plant’s natural defensive mechanism . This defensive mechanism influences your health, by either making you sick or by not allowing the seeds to be digested completely!

Lectins do not break down in the process of digestion. Why? (more…)


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Often times people who train with me, really want to change their lifestyle, so they ask me for an advice about their nutrition. When I tell them which foods they should include on a daily basis, and which ones they should avoid, most of them are always astonished, when they understand that grains and legumes are not recommended!

Shock and terror! You’ve been listening how grains are the staple of a healthy, balanced diet and now somebody is telling you that grains are not healthy! You are trying to find the logic behind it, but it really seems confusing!

That is why, in addition to my previous posts about grains(“Grains: Why Are They Slowly Killing You” read HERE and “4 Myths about Grains or Why Eating Grains Isn’t Good for Your Health”, read HERE), today and tomorrow I will dedicate two posts to explaining you in details what and why it happens when you eat grains and legumes and how instead of being good for you, they actually can harm your health!

Today I will pay more attention to (more…)

The Only Way to Find Out If You Are Moving in The Right Direction of Your Self Development!

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“To call yourself soul soared, means to fancy yourself, that you are something better, something mighty and something more valuable, than other people. Those who are truly soul soared, don’t point it out… they just love people and life. They don’t call Life- God, don’t put names on Love… they just give away their love, unnoticeably!”

Lately I’ve noticed the tendency, that a lot of people “consider themselves soul soared”. They nag others how unenlightened they are, how big is the precipice between where they are, and where others stand.

At times I wonder if these people, really realize that in reality they are far from “soul soared” and that at times,  people that they look on with condescension, are actually on the upper stair of their self development, than those who consider themselves enlightened?

Why do I think so? (more…)

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!