For questions about all trainings, registration and feedback - tel: +359 877 963 124

Абонирайте се за нюзлетъра ми. Присъединете съм към още 30 000+ читатели, които всяка седмица получават статии свързани с тренировки, хранене, рецепти и мотивация. Ще получите и списък с 10 от най-посещаваните ми статии, рецепти и тренировки.  

 *След абониране ще получите имейл за потвърждение. Моля, потвърдете (проверете и в spam и в таб промоции).


Alisa before she started lifting weights and working out with me... and today, one year later!

Ines Subashka: Introduce yourself.

Alisa Kovacheva: My name is Alisa Kovacheva and I am 23 years old.

IS: What do you do?

AK: I work in the IT sector, I work out with weights and I dance.

IS: Have you been involved in some kind of sports before you started working out with me and my machines?

AK: Yes. About 3 years climbing, a couple years of swimming and a little bit of volleyball, tennis and martial arts. I have never played professional sports. I worked out once or twice a week.

IS: When did you join my workouts?

AK: A year ago.

Alisa Kovacheva

IS: How did you understand about my workouts and did you have some worries before you joined us?

AK: Gabriela Subashka was the connection between you and me, as well as your Facebook page. I needed about an year, before I finally decided that I want to work out and until I was brave enough to come. I was constantly reading everything you post and I was hesitating. Finally I made the decision and I’ve never looked back.

IS: What was on your mind, before and after the first workout?

AK: Before the workout I was hoping that Gabby is gonna be there, because I didn’t know anybody else. I remember that when I entered the gym I was really scared and nervous. During the workout and after that I compared myself to everybody else and I was thinking that I was a terrible beginner. Everybody else was performing the exercises so good, and it took me eternity to finish my warm up.

IS: What did you expect from the workouts? Did they meet your expectations?

AK: I expected to lose weight and become more “toned” as people say. And it definitely happened. The workouts even went beyond my expectations.

IS: What did you achieve, since you started working out?

AK: I lost more than 22 pounds. I know have muscles. I became stronger. I learned how to perform daily activities without injuring myself. I got rid of the pain in my lower back and my knees.

IS: What makes you come back to practice every single time?

AK: The atmosphere and the satisfaction from setting new PRs.

IS:Do you follow a nutrition plan? If yes, how do you eat? What hardships did you encounter on the way of turning healthy eating a lifestyle?

AK: My nutrition resembles a high fat- low carb eating. But I am still not limiting anything 100%. I am still learning to balance things, and every now and then I go to some extremes. Some of my relatives can not accept the fact that I don’t eat bread and junk foods, but fortunately my parents are being really supportive.

Alisa doing one of her favorite things- push ups! 🙂

IS: Do you intend on continuing with the workouts and what would you like to achieve, when it comes to your performance in the gym?

AK: Yes, I will definitely keep on working out. I want to get better at each movement and to be able to perform them alone, without the need of a coach. I want to learn new movements. I want to become more confident at handstands and start practicing handstand walking.

IS:What are your favorite movements?

AK: Handstands, push ups, pull ups, deadlifts, squats, burpee and swings.

IS: What do workouts mean to you? What do they give you and do they take you something?

AK: For me they are a way to stay fit and feel more confident. They are a way to improve my health and my physical culture. One of the things that entertains me, brings me pleasure and energy. They take from me… just one hour!

IS: Have you ever been afraid that workouts with weights will make you too muscular and bulky? What would be your advice to women, who are afraid to work out with weights?

AK: Yes, at the beginning and during the first couple months, I was really nervous that this might happen, This was one of the reasons, which made my decision to start working out with you so hard. But I decided to go ahead and try, when I watched a video on your page– an interview with a beautiful model, who does Crossfit. She shared that she had the same fears and she started with the idea that if she starts getting bulky, she will just quit it. That’s how I made the decision for myself. I would tell other women to try. Muscles don’t just grow in a day. You could always stop, if you decide that what you’ve achieved, is too much muscle for your own taste.

Alisa's transformation thanks to he hard work and dedication!
The beautiful Alisa:)

P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!

Don’t forget to join my Facebook page! Thank you!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124

Информацията, съветите и препоръките в този сайт ( и са предназначени за лична употреба. Те не отменят по никакъв начин професионалния медицински съвет, диагноза или лечение. Информацията в сайта не е предназначена за самолечение и самодиагностика. Собственикът на сайта (/bg) не носи отговорност за публикуваните съвети, препоръки, програми, хранителни и тренировъчни режими и други материали. Ползвателите на сайта, не следва да прилагат съветите буквално, преди да се консултират с квалифициран здравен консултант или лекар.

Close Menu
Do NOT follow this link or you will be banned from the site!

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!