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Q&A: How to Stay Away From Eating Too Much Fat, How to Stick to Your Diet When You Go Out and Are You Gonna Get Hurt If You Lift Weights

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How is your week? Mine is a lot of fun. I love what I do and the opportunity to meet so many wonderful people along the way. Life is a blessing! And once you focus on the positive side of it, its beauty is all you can see.

Thank you for the wonderful messages you sent me this week. I decided to pick up three questions and answer them. The questions I chose are: how to stay away from overdoing the fat intake on a low-carb diet; what could you eat when you go out with friends, but still stick to your healthy diet and are you gonna get hurt if you lift weights. Enjoy my opinion and share yours in the comments! (more…)

How to Make Your Workouts More Effective? Here Is The Answer!

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Image source: Gracyanne Barbosa

For a long time, I’ve been insisting on the fact, that you should get yourself together and start lifting heavier weights, using basic, compound movements.

Let’s say that you’ ve taken my advice seriously and you are already doing squats and deadlifts. Congratulations! I am proud of you. But I wouldn’t be able to sleep, if I leave you thinking, that this is all you are supposed to do, so today I will give you some more food for thought.

The fact that you are doing squats and deadlifts is a huge progress. I know how much it took you, to change the way you think and include these “manly” exercises in your training program.

But I am noticing a trend, when it comes to women, squats and deadlifts. When you (more…)

Do You Work Hard but Never Get What You Are Aiming For? Here Is The Reason WHY!

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I love sunsets! :))

I don’t remember where I read it, but I read that fate helps, those who are prepared. Sounds some kind of logical, doesn’t it? Just think about it! Would you invest your time and effort to help somebody, who is obviously not willing to work as hard as he needs to, in order to lay the foundations of what, you are intending to help him build up. Well, obviously Fate has the same opinion.

I am the kind of person, who loves dreaming. Or actually, the kind of person who sets high goals. I rarely share them, because the last thing I need is somebody, who is constantly trying to convince me how the place where I’ve headed doesn’t exist or how it is reserved for somebody better than me.

I live, I work hard every day and I am walking in a direction, which I really believe is gonna take me to the place where I am headed.

I guess that it is the same with you. But every now and then, I really wish things could happen faster. I catch myself thinking that if I got them earlier, I would have a lot more opportunities and I would be able to achieve a lot better things. Then, my judgmental self, throws a fierce look on me and reminds me why I don’t always get what I think I need to have.

Some of you will say that if we do not possess something ( and I don’t mean just material things), this means in reality we don’t need it.

And that would be a great answer.

But there is one more reason. (more…)

Healthy, Gluten Free Pancakes

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It is time for another easy and delicious, healthy recipe. The idea for these gluten free pancakes is Beti Dermendjieva’s. I am really grateful that she always shares her cooking creations with me, as well as for the fact that she has tried most of my recipes, and always sends me a picture with the final result!

Ingredients: (more…)

66 Things Worth Reading

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Ines Subashka-pistol squat
AFter the pistol squats on the trash can, now it is on a bench and soon I will do one on a tree branch 😀

Hope you had a wonderful week. Mine was great. I am still tired, so I intend on picking a bench in the park and enjoying my weekend, sitting there and reading! SO you could take a walk in the park instead of me! Don’t forget to eat clean and enjoy life. Stay positive. Life is full of wonderful people, and I promise that you will meet them more often, once you stop doubting their existence.

Meanwhile don’t forget to check out my list with favorite reads for the week.

First, (more…)

Q&A: Everything about Lifting Weights after You Turn 40 and Getting Stronger with Bodyweight Progressions

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The beautiful Lauren Brooks

How have you been? My week has been really busy and some kind of different. During the last couple weeks, I’ve been working a lot and I got a little exhausted. That’s why I decided to train less, so I can get my strength back and have better progress in the future. Even though I am training just three times a week, instead of the usual five times, I am content. Back in the days, missing a workout was equal to the end of the world, but today I am aware that it is just an opportunity to do something else , that I enjoy doing. So I am completely ok with it.

Good news is that I am getting better and feeling energized, so I am ready to crush some weights in the gym next week.

I hope that you are feeling great; that you are eating quality food and training smart.

Thank you for the wonderful messages and interesting questions you asked me during the past week! Everything you write me, really matters! (more…)

5 Ways That Guarantee Women a Fitter Body
One of our clients - the beautiful Maria :)

5 Ways That Guarantee Women a Fitter Body

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1.To become stronger

How many women do you know that have such goals? Most want to become skinny ( whatever that means); to fit in last summer’s jeans or to just “tone” their body.

Well, as you know the only right path towards the goals, is in first place to have a clearly defined goal. And usually, behind the desire to achieve that goal, you should have a deeper meaning. Goals, which are based on the latest trend, are a guarantee for failure.

When you set clear, defined goals, that’s when you could find the proper methods to achieve them

You can not imagine how easy it would be for women to achieve the dreamed body, if their goal was to become stronger. The appearance which accompanies the function is unbelievable.

When you focus on challenging your body and discovering what it is capable of doing, I guarantee you that you will be really satisfied with your results. As well as, by the way you will look and by finding out the limitless abilities you have.

When you set the goal to become stronger, there is a bigger chance to pick up the proper training method. In order to become stronger you should either train with weights or master some harder body weight progressions. In both cases, you will achieve great results and a fit body!

So, the first change in your mindset should be in this direction! You should start thriving to become stronger!

2.Quit (more…)

That's How I Learned to Live with The Voids

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Image source: Ivo Ivanov

Last week I went to the gym. I got through the door and everything was just the same. The same as yesterday, the same as the week before. Everything was at its place- as it always is. But the thing was that I was not the same. Probably I was too tired. Or maybe I have allowed my thoughts to conquer my mind. Anyway, it doesn’t matter what was the reason, but the truth was that I was not truly there. My body was present, but my soul was absent.

I headed to the bar. We’ve met before a thousand times. And I’ve won over it a thousand times. I’ve been there so many times and I have managed to concentrate, to challenge myself and prove myself that I can and that I am capable of much more, than I or somebody else think I could achieve.

But not on that day. Not at that moment. I have given up, even before I have tried.

Then, I once again remembered that (more…)

Raw Strawberry Bites

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It’s the season of fresh strawberries. I rarely eat fruits, but nobody is gonna get hurt if you eat a couple strawberries, right? 😉 That’s why I decided to suggest you this incredible recipe, which I found earlier. And as always it is easy and quick to prepare,but the result is delicious!

Ingredients: (more…)

Q&A: Everything about The Exercise You Should NEVER Do in The Gym and The Need to Switch Up Your Diet Every Two Weeks!

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Lauren Plumey

Hello, Ines!

For a while, I’ve been training the way you recommend. But I have a question. When I do lat pull downs, am I supposed to pull down in front or behind my neck?

That’s a wonderful question! Every time I see somebody pulling down behind their neck, something dies inside of me.

Pulling down behind your neck SHOULD BE (more…)

The Truth About Adding Variety to Your Workouts! Do You Really Need It?

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Tanya Etessam

Probably each one of you, who has the scarce idea of working out, has heard the notion, how in order to have progress, you should be constantly stressing your body. And for that goal, they say you are supposed to use all kind of different exercises, in order to introduce the desired variety.

The happiest day of my life, was the one, when I understood that this is a really wrong understanding of a proper workout. Or at least not the statement itself, but its interpretation. I completely agree with the fact, that in order to progress you should exert some kind of stress upon your body. Because if you do the same thing all over again, there will come a time when your body will adapt and even if you keep on progressing, your results won’t be proportional to the efforts you make.

In the desire to bring more variety, a lot of trainees neglect the basic, compound movements and instead they do all kind of fancy movements, which could be perfectly applied in circus, but not in the gym, where the goal is to use your time effectively, in order to achieve optimal results- a combination of function and appearance.

Today I will share with you some of the right approaches ( at least in my opinion), in order to achieve the variety you search for, without gaining experience as a circus artist. (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!