One More UNIQUE Exercise for Strong, Sexy Glutes

strong-glutes

As you know I love hip thrusters( check out HERE). In my opinion this is one of the best exercises, you could do, in order to make your posterior chain stronger. But still, as each bilateral movement, hip thrusters, “allow” some cheating, by compensating for the imbalance between both legs, pushing more out of the stronger leg.

Personally, I have an imbalance between my left and right leg. My left leg is weaker, so I am emphasizing a lot on unilateral movements. One of the exercises, that I’ve been including lately, are one legged hip thrusters. Unique movement. It seems like a waste of time, but just as every other exercise, which looks easy from the sidelines, in reality it turns out really demanding when you go ahead and try it yourself.

My first  experience with one legged hip thrusts was just another hit for my ego! ;) I usually do bilateral hip thrusts, with 70-90kg., so I decided that I will do well with 40kg. on the single leg hip thrusts.

Well, my tries went like this: [Read more...]

The Future: My Rescue!

Image source: www.wildlifeinbulgaria.com

Снимка: www.wildlifeinbulgaria.com

I read a lot, and I remember a little. But still, there are some lines, that have been “stamped” in my mind and which I have been constantly repeating to myself. I apply something like a self-cure of my mind. I do it in order to keep my peace and optimism save. I do it in order to guarantee myself, that I will have a clear vision on the situation and that I won’t “spice” it up with emotions from the past or the longing for the future.

One of the lines, I’ve been repeating to myself is “If you are sad, you are either in the past or in the future, but never present. Never here!”

That’s so true! Just give it a though. There is no way to be present in the moment, to observe what is happening now and still feel disappointed. The only way, for a negative emotion to be born is if you give the present situation, a meaning, that you used to give to a similar situation in your past. The other option is to compare what is happening now, with a pre-build imagination or an expectation for the future.

This is the only thing, that could bring you sadness.

A lot of people, look on the future, as a rescue. We hope that when we achieve or receive something in a future moment, all our problems will disappear. And after all, we achieve what we want and we get what we dreamed of…. But we are still left empty and disappointed. The future by itself is not a rescue. The future is [Read more...]

Delicious Fruit Kebabs

Снимка: http://gggiraffe.blogspot.com

Image source: http://gggiraffe.blogspot.com

As I’ve said a billion times, nothing could make for a better dessert, than real, fresh fruit. I found this recipe and I adapted it a little bit to my taste and understandings of healthy. If you wonder what you could prepare for a treat, for some kind of occasion, I think this should be your choice. Easy but delicious!

Ingredients: [Read more...]

32 Things Worth Reading

Alison Rogers

It’s time for my favorite reads of the week. The number this week is less than usual, not because I was too lazy to read, but because I read more books, than blogs this week. Still there are some outstanding articles, so take the time to read them!

Hope that you are getting stronger! Eat clean and move more!

First, [Read more...]

Q&A: Everything about the Healthiest Fruits and Why Is Soy Bad for Your Health

One of my beautiful machines- Shirin Amin

How is your week? Mine is going great. I am getting my strength back, after the exhausting month I had. I realized that the best way to fight exhaustion, is to actually quit fighting it. You just need to let it be there and allow yourself to slow down a little bit. Once you do it, everything falls back into place.

Thank you for all your wonderful messages. this week I picked up three questions: which is the best fruit for breakfast, why is soy bad for your health and could everybody learn to do handstands.

Here is my opinion. Share yours in the comments below. [Read more...]

How to Prevent a Bad Knee Injury?

Image source: blog.danhoganfitness.com

For me, workouts and workout methods, have a whole different meaning. I think that this is due to the fact, that I am gaining more knowledge about a human’s body, how it functions; I gain more personal observations about people, their posture, the most frequent imbalances they have; as well as, I am gaining more knowledge about the different methods that could help remove those imbalances.

My approach to workouts is so different, than it was two years ago. Lately, I am trying to convince people I work with, that there should be a deeper meaning behind each exercise, than just wasting some energy in the gym, with the mere goal of better appearance. Nowadays my main focus is health and the optimal posture. Initially people are really skeptical to some exercises, because more often than not, exercises which we need the most, are the most boring and annoying once. You couldn’t know if you are standing properly, if you don’t know the feeling of standing properly.

I’ve spend a lot of years among professional athletes and I can sincerely tell you, that most of them went through really bad injuries. And the saddest part was in the fact, that [Read more...]

Why Does My Neat World Turn Into Chaos?

Image source: martin.yellowlemons.com

Life is dynamic. Life is a rhythm. Life doesn’t stand up stagnation. This means a constant searching and discovery of your own place in life. It means finding your own passion, which fits your own, individual  understandings and not the common sense.

The day, when I realized that life can’t stand up stagnation, everything changed. Before that, I was constantly wondering, why every time I create a comfort zone, where I am content with what I am and what I am doing , something happened. Something, that literally stirred my life. Something that reversed my tidy world and turned it into chaos.

Well, I found out that the problem is hidden inside of me. The problem was [Read more...]

Delicious, Summer Strawberry- Avocado Mousse

Image source: http://jeanetteshealthyliving.com

I am not a big fan of desserts. Not anymore! Now I’d much rather have just a steak and a salad or eggs and a salad. But I still love the fact, that with some real, clean foods, you could prepare the most delicious, healthy desserts on Earth. Today I want to suggest you a great mousse with avocado and strawberries. I found the original recipe HERE, so you can check the website for more great, healthy ideas. I think that avocado is a super food. It is healthy, delicious and it can be used in either salty or sweet meals. Its neutral flavor, allows it to be combined with different ingredients, and the results are usually so tasty.

 

Ingredients: [Read more...]

58 Things Worth Reading

The beautiful Lindsay Messina

How is your week? Hope you are setting PRs and getting healthier and stronger. I had a lot of stuff to do this week, but I am so satisfied with the results. Plus, I am so thankful that I have the most wonderful job in the world, that allows me to be surrounded by goal oriented, inspiring, motivating people.

Take some time to go out for a walk and eat clean during the weekend. Meanwhile check out my favorite reads!

First, [Read more...]

Q&A: What to Do on The Days You Overeat and What Does the Perfect Warm Up Looks Like?

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. [Read more...]

If You Knew This, You Wouldn’t Injure So Often!

My next goal ;)

Everybody who knows me well, is aware exactly how much sport means to me. Everybody who has taken the time to observe my actions and listen to my words, probably realized, that the , meaning of my life is not helping people shape a sexy body and then wear tiny clothes, that show their sexiness.

Actually, the meaning I put in everything is a lot more profound. I sincerely believe that workouts are not just workouts. They are not just some time you spend in the gym, performing some kind of a physical activity with the mere goal to look better.

I do not train people, in order for them to look good. I train them, so they can actually start feeling good; in order to help them master the art of loving themselves and their life. I train them, in order to show them how much they are capable of and how there isn’t an obstacle, that couldn’t be overcome. The unachievable, becomes a reality, when it is put to the touch of persistence, hard work and goal orientation.

Sometimes, even though I play it cool on the outside, inside I am being indignant with people, who explain how a workout is just a pointless waste of energy, and that workouts cause more harm, than good.

That’s why today, I decided to share with you, how [Read more...]

The Resounding Scream of My Life

габриела Субашка

My sister- Gabriela Subashka

Today, as every single day, I was walking in the park. The minutes of stolen peace, in a fast paced world. The place, where I am carried away in another dimension. Where it seems as if nothing is happening and as if I don’t care about anything. I am just there… among the nature and I don’t even dare to think what is happening in the world of “the constantly chasing people”.

I cached myself thinking… if  I had to explain with just one word, what life is…what would be that word?

And my answer is… [Read more...]

The Most Delicious Egg Tortilla Wrap with Bacon and Veggies

Time for another easy and delicious, healthy recipe. In case you wonder what to have for lunch, this is a tasty option!

Ingredients: [Read more...]

56 Things Worth Reading

The beautiful Neghar Fonooni :)

The beautiful Neghar Fonooni :)

How was your week? Hope you are hitting PRs, eating clean and enjoying every single day! :) ) I read a lot of stuff this week, and there are some outstanding articles, so take the time to go through the list of my favorite reads for the week and enjoy the knowledge!

First, [Read more...]

Q&A: How to Stay Away From Eating Too Much Fat, How to Stick to Your Diet When You Go Out and Are You Gonna Get Hurt If You Lift Weights

The beautiful Bella Falconi

How is your week? Mine is a lot of fun. I love what I do and the opportunity to meet so many wonderful people along the way. Life is a blessing! And once you focus on the positive side of it, its beauty is all you can see.

Thank you for the wonderful messages you sent me this week. I decided to pick up three questions and answer them. The questions I chose are: how to stay away from overdoing the fat intake on a low-carb diet; what could you eat when you go out with friends, but still stick to your healthy diet and are you gonna get hurt if you lift weights. Enjoy my opinion and share yours in the comments! [Read more...]

How to Make Your Workouts More Effective? Here Is The Answer!

Image source: Gracyanne Barbosa

For a long time, I’ve been insisting on the fact, that you should get yourself together and start lifting heavier weights, using basic, compound movements.

Let’s say that you’ ve taken my advice seriously and you are already doing squats and deadlifts. Congratulations! I am proud of you. But I wouldn’t be able to sleep, if I leave you thinking, that this is all you are supposed to do, so today I will give you some more food for thought.

The fact that you are doing squats and deadlifts is a huge progress. I know how much it took you, to change the way you think and include these “manly” exercises in your training program.

But I am noticing a trend, when it comes to women, squats and deadlifts. When you [Read more...]

Do You Work Hard but Never Get What You Are Aiming For? Here Is The Reason WHY!

I love sunsets! :) )

I don’t remember where I read it, but I read that fate helps, those who are prepared. Sounds some kind of logical, doesn’t it? Just think about it! Would you invest your time and effort to help somebody, who is obviously not willing to work as hard as he needs to, in order to lay the foundations of what, you are intending to help him build up. Well, obviously Fate has the same opinion.

I am the kind of person, who loves dreaming. Or actually, the kind of person who sets high goals. I rarely share them, because the last thing I need is somebody, who is constantly trying to convince me how the place where I’ve headed doesn’t exist or how it is reserved for somebody better than me.

I live, I work hard every day and I am walking in a direction, which I really believe is gonna take me to the place where I am headed.

I guess that it is the same with you. But every now and then, I really wish things could happen faster. I catch myself thinking that if I got them earlier, I would have a lot more opportunities and I would be able to achieve a lot better things. Then, my judgmental self, throws a fierce look on me and reminds me why I don’t always get what I think I need to have.

Some of you will say that if we do not possess something ( and I don’t mean just material things), this means in reality we don’t need it.

And that would be a great answer.

But there is one more reason. [Read more...]

Healthy, Gluten Free Pancakes

Image source: http://favim.com

It is time for another easy and delicious, healthy recipe. The idea for these gluten free pancakes is Beti Dermendjieva’s. I am really grateful that she always shares her cooking creations with me, as well as for the fact that she has tried most of my recipes, and always sends me a picture with the final result!

Ingredients: [Read more...]

66 Things Worth Reading

Ines Subashka-pistol squat

AFter the pistol squats on the trash can, now it is on a bench and soon I will do one on a tree branch :D

Hope you had a wonderful week. Mine was great. I am still tired, so I intend on picking a bench in the park and enjoying my weekend, sitting there and reading! SO you could take a walk in the park instead of me! Don’t forget to eat clean and enjoy life. Stay positive. Life is full of wonderful people, and I promise that you will meet them more often, once you stop doubting their existence.

Meanwhile don’t forget to check out my list with favorite reads for the week.

First, [Read more...]

Q&A: Everything about Lifting Weights after You Turn 40 and Getting Stronger with Bodyweight Progressions

The beautiful Lauren Brooks

How have you been? My week has been really busy and some kind of different. During the last couple weeks, I’ve been working a lot and I got a little exhausted. That’s why I decided to train less, so I can get my strength back and have better progress in the future. Even though I am training just three times a week, instead of the usual five times, I am content. Back in the days, missing a workout was equal to the end of the world, but today I am aware that it is just an opportunity to do something else , that I enjoy doing. So I am completely ok with it.

Good news is that I am getting better and feeling energized, so I am ready to crush some weights in the gym next week.

I hope that you are feeling great; that you are eating quality food and training smart.

Thank you for the wonderful messages and interesting questions you asked me during the past week! Everything you write me, really matters! [Read more...]