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Fit is beautiful- Amanda Latona
Fit is beautiful- Amanda Latona

How is your week? Mine is really busy, because besides everything else I do, I have some finals at the University. But my hardest exam was today, so now I am free to focus just on training people and writing for my blog, and reading of course!

Thank you for all the wonderful messages you sent me the past week.

I decided to answer the questions about what to do on the days you overeat and what does the perfect warm up looks like.

Here is my opinion. I’d love to hear yours, so write it below in the comments.

Hello, Ines. I always warm up with 10-15 minutes on the treadmill. I was wondering if this is a good warm up and if it isn’t, what could I do instead?

For most people, a warm up is just a way to fluctuate your blood a little bit, before getting busy with your work sets. It doesn’t matter if you are gonna be walking on the treadmill and staring the space… the important thing is to rise up your pulse, right?

That’s what I thought back in the past, but not today!

Today I see a warm up, as a preparation for the real workout.

What would a good warm up look like, in my opinion:

1.Optimally short– you do not need to spend too much time warming up; doing a bunch of exercises; bending, stretching… after all do not forget that I am a fan of workouts that last between 40-50 minutes. If the warm up is too long, how would you expect to have time for your work sets?

Besides that if you over exaggerate the warm up, you might get tired before you actually start working out!

2.A warm up should assist, add to the movements, that you will incorporate in your workout on that particular day.

That means, that when you are gonna do some heavy squats, you could incorporate some body weights squats in your warm up.

If you do weighted lunges, Bulgarian squats and etc. you could do some body weight lunges or dynamic lunges in your warm up.

If you are gonna practice your jumping, incorporate some step- ups or jumps on a rope.

3.A good warm up, doesn’t drain you, but it prepares you, so you could feel ready to lift some heavy weights.

If you do not “dose” your warm up appropriately; if you do it too intense, you are pretty much gonna exhaust yourself, before you’ve even started lifting.

Don’t forget that a warm up is the prelude to your workout, and as such, you should start easier, and not give it all out, as if I am standing beside you, with a stop watch, counting the last seconds, before you complete the standards for the Olympics.

Personally, I love warming up by using a combination of dynamic stretching, resistance bands and body weight movements. Here are some examples of a warm up:

3 rounds:

10 resistance band, shoulder dislocations

10 resistance band stretches

20 mountain climbers

10 air squats with a band overhead

5 warm walks

Handstand holds

3 rounds:

10 shoulder dislocations with a band

10 band stretches

20 mountain climbers

10 lunges

10 push-ups

Handstand holds

3 rounds:

10 shoulder dislocations

10 band stretches

50 jumps on a rope

5 squats with a lunge after each squat

Side band Walks (10 each side)( check out HERE )

Handstand holds

Ines, I read your post about cheat days and your opinion about this kind of eating. Unfortunately, I still can’t go without having a cheat day. But I am having a problem. On a cheat day, I always overeat and on the next day I feel guilty. Then, I try to compensate for the overeating, by either not eating at all or by eating just fruits. The problem is that besides the guilt I feel, I am starving and I get in an enchanted circle, where I overeat, then starve. What would you advise me? What could I do on the next day, after a cheat day? How am I supposed to eat?

For those of you, who haven’t read my post about cheat days and my opinion about them, you can read it HERE.

It would be much better if you overate the day before, on the next day just eat as usual, according to the plan. Don’t skip meals, in order to lower the total amount of calories you eat; don’t decrease the food quantity, in order to lower the amount of calories you eat! Just eat as if yesterday nothing has happened! Free yourself from the feeling of guilt; don’t spend the whole day thinking about yesterday and throwing self- hatred!

Negative self talk doesn’t help you! In fact they just sharpen the problem and unnecessary exaggerate the situation! I will sincerely tell you that if you overeat for just one day, it won’t harm your physique, nor it will stop your progress!

But if you try to do wonders in order to expiate your guilt, chances are you are gonna dig yourself deeper and make the problem bigger than it was in reality! You will get in the enchanted circle of self- hatred, depressive moods, desire to quit, followed by binges! It doesn’t sound good even to read that, and what to say about being the main character in this scene?  I wouldn’t recommend it!

So if you happened to eat more last night, forget about the apple diet, the water diet, the oreo diet, the fruit diet and the starvation! I encourage you to join me for the usual breakfast of eggs and veggies and let’s get back on track!


Don’t forget to download my FREE E-Book- 30 Exercises on Becoming a Wonder Woman. Download it HERE.

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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!