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How is your week? Mine has been extremely busy and it is not the way I planned it, but I still manage to accomplish the goals I set for this week, so even though I feel tired, I am content with what I’ve done.

Thank you for the wonderful messages you sent me this week. Even if I don’t get back to you, you have no idea how wonderful my life is, because of your beautiful words and messages. So keep in mind, that the time you took to write me, really counts and really makes a difference!

This week I chose to answer the question about proper squat form and some corrective exercises, cellulite and how to get rid of it, as well as the difference between physical and emotional hunger.

Hello, Ines!

I’ve been reading your blog for a couple months and I finally dared to start working out the way you recommend. But I have a problem with the squat. My knee is kind of going inside. How could I fix it and why I sit happening?

This is a common mistake. In my opinion there are two possible reasons for it and a couple ways to fix it.

One of the reasons is your week abductors or in other words the weak muscles on the outer side of your thigh. When your adductors ( the muscles on the inside) are stronger, compared to those on the outside, they will logically “pull” your knee inside. Thus, when you are under the bar, the weight will press you and your weak muscles wouldn’t be able to handle it ( to keep your knee parallel to your foot) and it will cave in.

Another reason, could be not enough ankle mobility. I know that it sounds weird, but there is a big chance that this is the problem. Or in other words you don’t have good dorisflexion ( showed on the picture below). This limited mobility doesn’t allow your leg to move in the proper direction, so your body is compensating, by diverting the movement in a direction, where there is enough mobility.

The  first problem could be treated in a couple ways.

The first one is to imagine that you are trying to spread the floor. Squat down and when you go up, imagine that you are trying to pull apart the ground beneath your feet.

The other one is to emphasize on these exercises ( read HERE).  This will help you strengthen your abductors.

And the third one is to use a band, that you will place around your knees. When you perform the squat, you will aim at not letting your knees cave in and to not let  the band loosen.

Снимка: www.allthingsgym.com

And when it comes to ankle mobility, here(  here,here,here и here )и there are plenty of ideas how to improve it.

Ines, during the past couple years, I gained some weight and unfortunately everything went on my thighs and butt. But the worst part is the cellulite. Do you think that more massages and more running will help me get rid of it?

HERE I wrote a post about cellulite, the reasons for eat, as well as what you are supposed to do in order to get rid of it.

As I’ve mentioned before, back in the days I used to have a lot of cellulite. Fortunately it is already gone, but not with the help of massages and running, but with the help of quality food and lifting weights. In case you are more interested in the topic, read the post I recommended you above. But yet, I guess that from my response you understood that massages and running aren’t the best solution.

Hello, Ines. I am trying to eat healthy, but I have a problem. I am used to eating and now I find it hard to make the difference between physical and emotional hunger. How could I start making the difference?

This is a common problem. Here are some tips that will help you make the difference.

1.Hunger is physiological need, meaning your body needs fuel.

Cravings are psychological needs, meaning that you need to fill an emotion

2.Hunger gets stronger as the time goes by, and no matter if you go for a walk or whatever you get busy doing, it won’t go away!

Cravings, on the other hand pass. They last just for 10 to 20 minutes. You get yourself distracted with something else, and they are gone!

1. Hunger doesn’t appear in just a minute. It is a process. After you have eaten your last meal, you experience a boost in your energy, and it slowly declines after that!

Cravings come with an urgency. In one moment you feel full and satisfied and a couple minutes later, you really want to eat a piece of cake or candy!

3.Hunger makes your stomach growl.

Cravings don’t cause your stomach to make noises. Cravings are in your brain!

On the other hand, cravings can be due to emotional and physiological reasons.

Emotional cravings are when a memory or a feeling makes you experience an urge to eat a pancake or some other kind of junk. You know how you loved to visit your grandma because of the great pancakes she used to make you for breakfast, right? That memory became connected to the good feeling you used to experience. So, now when you go to your grandma’s house you might feel a craving to eat a pancake. But do you really need it? The answer is NO!

Physiological cravings appear when your body is deficient in some kind of nutrients! You might think you are eating right, but your body might have another opinion. SO you better listen to your body. Which is not a green light to indulge in junk food. Check out this article and find out what hides behind each craving!


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

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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. https://inspiredfitstrong.com/bg/za-ines/bio/

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

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