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Инес Субашка

How is your week? Mine is even busier than last week. I love math, but I can’t wait for my classes to be over, so I can focus just on the blog and workouts. Meanwhile I am getting stronger and I am really excited for my progress. I think that lately I realized how wonderful it is to focus not just on your appearance, but on what you are able to do with your body. So if some thoughts about your appearance have been torturing you, focus more on your performance goals, and I promise that your body will start looking great, without stressing so much over it!

This week, I decided to answer the questions about achilles pain, the reason behind it and how to take care of it; my opinion about paleo desserts and a strategy to start eating healthier!

Hello, Ines.

I am a follower of your blog, especially since I found out that you’ve been a professional basketball player. I am writing you because I suppose that you will understand exactly what I am talking about. When we start the physical conditioning for the basketball season, my achilles are killing me. What would be your advice? I went to the doctor, I rested, but nothing helps me.

That’s a great question. I am happy that somebody asked it. Every day I meet people, who complain of achilles pain. When I was a basketball player, I had a lot of problems with my achilles. The pain, when your achilles is inflamed is killing, and the tries to work out are real torture. Sometimes I really wish that I could have known, back in the past, the things I know now. I think that this could have saved me a lot of pain.

The reasons for achilles pain could be different, but my observations show me that in 9 out of 10 cases, the reason is not enough good care for your calf muscles. What do I mean by this? In sports such as volleyball and basketball, athletes often complain of pain in their achilles. The reason is that because of the demands of these sports- the jumping and the running, lead to a lot of loading on your calf muscles. Your calf muscles, just as the rest of your muscles, could get “shortened” from too much working and not enough relaxing. Then this leads to a lot of pain in the areas surrounding them.

The solution is actually a piece of cake and it is called a tennis ball! I know that most of you will approach my words suspiciously, but even if you do not trust me, try it! It will take you just a couple minutes and I assure you that you will immediately feel better. You won’t waste much time, but it will be worth it!

My problems with my calves and achilles disappeared, since I take the time to massage them with a tennis ball. And in case you wonder what do I mean, Kelly Starret is always there to show you and explain you HERE.

In a similar way if you have knee pain, the reason might be in the tight muscles on your thighs. Read more HERE on what might be the reason and how to take care of it!



I see that your nutrition resembles a Paleo diet and I would love to know your opinion about different Paleo muffins and cakes. Do you think that it is “safe” to eat them?

That’s an interesting question. My opinion is that Paleo muffins and Paleo cakes, are still muffins and cakes. In the recipe section on my blog, there are plenty of Paleo desserts( check out HERE) But the idea is not to make them the foundation of your diet. The only reason to publish recipes like this, is that there are a bunch of people who can not quit eating desserts and other similar temptations. So, if we keep in mind that they are gonna eat sweets, no matter what, I think it is far better to prepare them by yourself and make sure that the desserts contain just real, clean products.

Paleo muffins could not be a substitute to a quality meal, such as a steak and some veggies.

No matter what we say, truth is that Paleo desserts and other similar foods are just a type of an excuse for people who try eating healthy. There isn’t a problem in cooking them and eating them every now and then. But please, do not fool yourself that just because they are “Paleo” or “healthy”, you could eat them in abundance!


I’ve been reading your blog and I am really motivated to change my lifestyle. But how should I start? I do not have the will to change in just one day. I think that I will have to do it gradually! Could you help me?

There is nothing bad, with not being able to make a drastic change. The first and most important thing is to realize that you need to make a change. Then everything is just a matter of time, persistence and no thoughts of quitting. I don’t have an idea exactly how you eat and how much of your nutrition consists of junk foods. So, my advice would be to gradually exclude different foods and drinks, that are not on the list of healthy foods. The less you eat them, the less you will need them. Thus, slowly, one by one you will exclude junk foods and I guarantee you that your taste will change as well. Your appetite for healthy food will increase, no matter how incredible this sounds. It sounded like utopia to me as well, but it turned out to be the mere truth!

I would suggest you to start with your breakfast. The first meal has the power to change your day. Why? Because the way you start your day, usually determines the way it keeps going. If you start with junk food from your breakfast, you are more likely to keep on eating crappy food during the day. And if you start with clean food, you will feel so much better and you won’t experience the negative hormonal changes, that are a consequence of eating junk. This will at least guarantee you, that you won’t need to find your body and biology and you will have just your mistakenly taught mind, to habituate. Check out how to start eating healthy HERE.


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.

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.

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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!