Burpees! The nightmare of each trainee. Burpees are one of those exercises, that bring for a love-hate relationship. People hate doing them, but somewhere deep inside, they feel the irresistible…
The silence of an early morning- the stolen moments from the day, when everybody and everything is still asleep. You get the chance to be alone with yourself- with your true essence. You are alone with your true self, which you are not trying to “decorate” or change, just so you can fit in somebody’s notions, expectations or just in your primal desire to be accepted. The moments when you are YOU in your wholeness- a complex of the polarities, which are hidden in your soul and which are constantly fighting for control over your thoughts and a possession of your personality.
I feel like writing about… ego- the main source of each emotion, each action that it provokes.
I think that I could write a book about ego and its manifestations; about our inability to use it consciously and handle it as an armor, which helps us conquer the life we long for.
If I have to sum up my philosophy about life, I’d say that the ego is our biggest strength and our biggest weakness; the inability to enjoy life, comes from our inability to understand our own ego.
Many of us are under the constant control of the emotions, which we cannot obey, because we’ve lost our ability to observe our own experiences and filter them according to our own desires and beliefs. We get distant from our own self and focus on our peers. We do it, broke under the heavy duty to get to know our essence, and forced to search for a place an object, where we can project everything that we are incapable to recognize in our own self and everything that we demonize in correspondence with our private interests.
The life of most people is filled with fights with the ego- life filled with fights with our own self. We fool ourselves (more…)
Back in the days, when I ate rice, I loved stuffed peppers. Here in Bulgaria, one of our traditional meals is stuffed peppers with rice and minced meat. I could eat huge amounts of stuffed peppers. Now that I don’t eat rice anymore, I found a recipe for Paleo stuffed peppers. As I mentioned before, it seems like cauliflower is the best substitute of rice. If a couple years ago, someone would have told me that cauliflower would be a key player in my kitchen, I would have laughed, I used to totally hate the taste, and now I love it.
Here is what you need in order to prepare Paleo stuffed peppers.
What do I think about the zone diet– a question that many of you ask.
What is the Zone diet?
First of all, let’s get clear what is the Zone, for those of you that aren’t familiar with this nutrition plan.
The Zone is a nutrition plan, created by Dr. Barry Sears. The goal of the diet is to sustain a hormonal balance in your body. According to him, everything comes up to sustaining the balance between insulin and glucagon. Insulin is the so called “storage” hormone, and glucagon is “the releasing” hormone. In Dr. Sears’ opinion, sustaining the balance between insulin and glucagon has a direct correlation with blood sugar levels, body fat levels and weight balance. By sustaining this hormonal balance, we could stay healthy and be in the Zone… or at least this is what Dr. Sears claims.
Being in the Zone, depend on what we eat. Dr. Sears makes the conclusion that this balance, could be achieved if the food we eat, corresponds to a proportion in the macronutrients as follows: 40% carbs; 30% proteins; 30% fats.
Dr. Sears has a formula, that helps you calculate the quantity of blocks, that you are supposed to eat. The calculation is made by using a coefficient for your present level of physical activity, as well as your present level of fitness- measured by your body fat percentage. This said in a simpler manner, means that the number of food blocks for the particular day is equal to 10% of your active weight (muscles and organs) measured in pounds. For example if you are 185 pounds and you have 10% body fat, then you should eat about 17 blocks a day.
The total amount of blocks- in this case 17, is being distributed in all your meals. The zone recommends between 5-6 meals a day.
Using our example, this would mean that the meals could be arranged like this:
1 meal: 4 blocks
2 meal: 4 blocks
3 meal : 2 blocks
4 meal: 4 blocks
5 meal: 3 blocks
What do these blocks mean?
Meals that consist of 1 block:
This means that you have to choose one block from every macronutrient. Every block corresponds to a particular amount of food- in grams or pieces.
Two blocks, would mean that you should choose a quantity that is equal to 2 times 1 block protein; 2 times 1 bloack fats; 2 times 1 block carbs.
Three blocks, would mean, that you will choose a quantity, that is equal to 3 times 1 block protein; 3 times 1 block fat; 3 times 1 block carbs.
How much of each macronutrient is in each block?
7 grams of protein = 1 block.
14 grams = 2 blocks.
21 grams = 3 blocks.
9 grams of carbs = 1 block.
18 grams = 2 blocks.
27 grams = 3 blocks.
1.5 grams of fat = 1 block.
3 grams = 2 blocks.
4.5 grams = 3 blocks.
Here you can see a table with food quantities and the corresponding blocks.
If a particular meal consists of 4 blocks, you should eat all blocks in one meal, i.e. you can’t leave a couple blocks of fat or carbs for a later meal. Actually you can do everything, but you are not supposed to do it if you follow the Zone and if your goal is to keep the macronutrient proportions.
The blocks are created with the mere goal to make your calculations easier, while they guarantee you that you will keep the balance between proteins, carbs and fats.
Examples in pictures.
This is enough as a basic information for the Zone. Now, we will get straight to my conclusions, based on my personal experience with the Zone.
What did I learn from my experience with the Zone diet?
About three-four years ago, when I just got interested in the science of nutrition, I read Barry Sears’ book and I decided to try the Zone. I sticked with it for about 5-6 months. I will save my long explanations and stories and I will try to list my conclusions below: (more…)
Pretentions for exceptionality…
The burden that day after day became more and more unbearable. It wedged me in the corner of my own existence and kept me in captivity of my ambitions. The ambitions that would never allow me to devote to the moment and enjoy the peace and wholeness that it offers me.
Every time, when my ambitions felt the peace inside of me, they rushed to overtake me. They found me unprepared and once again forced me to kneel on the threshold of my own life.
Words… thanks God that they exist!
I used to search for salvation in my words. The pages were my shelter, where I had the opportunity to create and arrange the world, just the way I dreamed it.
I used to package the pain, the worries and the disappointments in words, which I poured on the fragile paper- the one, which was capable of bearing the heavy debris of a broken heart.
The fragile pages, which offered me room and freedom, in a world where limitations kept me in prison.
Pages, which silently soaked up my tears and stamped the memory of each of my transient weaknesses.
We spend our life chasing- people, a successful career, hopes, ambitions. We are too busy to direct our energy towards chasing the future and running away from the past, yet we never find time to stop today- here and now and enjoy life in all of its manifestations.
Every time when you chase something or when you try to get rid of it, you are left one step behind. And life is no exception. Every time when we are desperately chasing something, we are falling behind it and the only thing that is left is the thirst for meaning and the hunger to possess it. A thirst and a hunger, which day after day become stronger and exhaust both- our body and our soul. Day after day, they rob us from strength and turn us into hypnotized beings, which wander through the days of their own life, constantly searching for something, yet never finding it.
I remember moments in my life when I used to be exhausted- from (more…)
I love reading books and spending my time in the company of words. I feel as if I have the opportunity to touch the soul of the author, which is…
How was your week? Mine was wonderful! I had great workouts- both my own workouts and my workouts with my clients. I am surrounded by wonderful people, who give me the freedom to be myself. And trust me this feeling is awesome!
Hope you had a great week. Enjoy your weekend, move more, eat good food and appreciate your health. Meanwhile, find time for my favorite reads of the week.
Some time ago, I wrote this post “The Truth about The Change in My Nutrition and The Results I Get”. There, I shared more about my journey about going from…
She was traveling through the days of her own life and she was carrying the burden of her thoughts- the once, which she really wanted to get rid of, but…
How was your week? Mine was great! I just finished my Master’s degree in Finances and my exams are over. Now I am free to be completely dedicated to the website, you and training with my awesome clients.
I am trying to keep up with the messages you’ve sent me during the past month! Thank you for existing and for all the wonderful things you share with me.
Find time for my favorite reads of the week and enjoy your weekend through healthy cooking and physical activity! 🙂
Информацията, съветите и препоръките в този сайт (www.inspiredfitstrong.com и www.inspiredfitstrong.com/bg) 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 www.inspiredfitstrong.com (/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.