6 Things I Wish I Knew Before I Started Working Out

Jen Selter

Jen Selter

1.Workouts don’t make you healthy, movements makes you healthy!

We live in a society, where we worship extremes. We swing from one extreme to another. This is true for our workouts- we either don’t train at all or we train to exhaustion and call this a healthy lifestyle.

Let e tell you- I was on this path. I used to be one of these people who wake up at 4a.m. in order to walk 3 miles to the gym; I used to wake up at 4a.m. in order to go to a swimming workout before work and school. I used to train twice a day, EVERY SINGLE DAY!

I used to live with the thought that I do more than those sitting in a chair all day long. I called my extreme – healthy, and their extreme – unhealthy.

In reality, both extremes ruin our health.

I used to be a slave of the notion that more, means better.

Looking on the past I feel sympathy for who I used to be or actually for what I did to my body.

Actually, a healthy lifestyle doesn’t have just one definition, which limits it to the gym, the stadium, the aerobic gym and so forth.

Actually there is a difference between health and workouts ( the way most people do it) – the appearance and the presence in the gym is what matters, everything else is secondary. A wrong statement, which leads to our present condition where we have become walking alarms that “scream” for trouble- because pain is exactly this – it is a symptom that we are not doing something right.

Our notion of healthy lifestyle is expressed by workouts, which are constituted from exercises, which have nothing to do with the way our body functions. We train in a way, which creates muscle imbalance and leads to more severe injuries.

The truth is that healthy lifestyle (when it comes to the physical activity), includes exactly this- physical activity. Physical activity is the walks in the park, hiking in the mountain, digging in the back yard, gathering your harvest, mowing the yard.

We fool ourselves that we can compensate for our sedentary lifestyle, in 1-2 hours spend in the gym.

Today I look on workouts in a different way. Today, I train not more than three times a week, but I am physically active every day. I walk in the park every day, I climb stairs, I hike, I ride my bike and so forth.

Today, for me the gym is just the place, where in controlled conditions I have the opportunity to track every movement of my body, how it reacts to different stimulus; to experiment with different positions and angles of loading and how my body bears them. The gym is something like my lab, where I am not trying to defend my title of “a healthy living freak”, but as an opportunity to get to know my body better and the way it functions.

To understand how and why it reacts in a certain way and then use what I’ve learned in my daily life, so I can move pain free and preserve my physical abilities for longer.

Today, my healthy lifestyle is not a fight with my body, but more like a synchrony- the synchrony of listening to what it says, to get to know it better and serve it better.

Today, I do not teach people to train. I help them achieve enough consciousness for how they move in space- how they sit, stand, walk, how they lean down to pick something, how they squat and so forth. I help them reinvent their body, by giving it what they have deprived it from and reconstruct a better functioning “machine” which will serve them.

2.More workouts, doesn’t mean skinnier

I wish I knew that working out more, doesn’t mean that I will lose weight faster. I wish I knew that this extreme with workouts, leads to exactly the opposite- to plateau, provoked by the constant stress on my body and its desperate tries to survive.

I wish I used to be wise enough, to know that it is not important to do much, but to do enough; that it is not important to do everything, but just what is right!

Today, I do not train to lose weight. If I want to lose weight, I know that it is nutrition and movement (non- exercise physical activity) that will do the work.

Nowadays, I train for function- I train to be healthy; to make my core stronger so it can keep my spine save; I train to remind the muscles on my back, that they are not there for decoration and that they have some work to do.

3.Being in shape doesn’t mean living in the gym

Being in shape and having a healthy lifestyle, doesn’t mean becoming a slave of schedules and schemes. It doesn’t mean spending your life in the presence of weights and your pre- packed meals.

This is the plot, just when you have a wrong approach. When you are aware how your body functions and what it needs, then you realize that the meaning of life is so much more that wasting your energy in the gym; spending countless hours planning your meals and becoming an antisocial person with limited interests and activities.

We are so much more than this! We have an unlimited potential and 24 hours every single day, when we can fulfill it. One day can fit so much meaning and so many different activities. The only premise is to stop wasting efforts and structure it better; to give enough in the proper direction and not to give everything in all directions.

In college, they used to teach us that during a crisis it is good to have a diversification of your business. It is the same in life- it is always good to have a diversification of your interests and activities. A lot of people force their soul to starve and waste their life, because some kind of  crisis or a bad situation takes away the opportunity to live routinely- in moments like this, if you have a palette of interests and activities, which thrill you and opportunities, which you have developed, you will always have a direction and a path to follow.

4.A healthy lifestyle is not a particular training method or a particular diet

… It is a philosophy of existence! A healthy lifestyle is just a consequence of our philosophy about life. It is built on the principles and values, which we have for everything we do and everything that happens. A healthy lifestyle is the accumulated sum of the choices we make. Choices, which are provoked from our priorities. Choices, which are provoked from grading what matters.

When we realize that WE are what matters; that our health is the most valuable we possess, then each one of our choices will be dictated by this conviction. Then, we won’t undertake actions, which will ruin our body and health. Then, we will know that working out to exhaustion is an act AGAINST your body.   Then, starving yourself in order to look in a particular way will be an act AGAINST your body. Then, overeating will be an act AGAINST your body.

5.Workouts are not with an end in itself to look in a particular way, but also to feel in a particular way!

The moment when I realized it, was one of the best moments of my life. The moment, when I went to my subsequent workout and my body was crying from exhaustion. I was warming up, when even my will didn’t want me to keep training. Then, I decided that I will have more use if I just stop and go in the park for a walk or just sit on a bench and rest.

The day, when it wasn’t time for my next meal, but I was hungry and my body felt weak. The day, when I decided that I will feed myself, without depriving myself by following my diet’s scheme, because I couldn’t stand the way I felt. I couldn’t stand how all the time I was thinking how weak I felt and how I cannot focus on what I was doing.

The day, when I understood that if a workout or a nutrition plan is making me feel bad, then it Is not healthy at all!

6.A workout plan is not something static, but dynamic

Just like a diet is not static, but dynamic, the same is true for our workouts. Just because, somewhere is written that I should train every day, doesn’t mean I should do it. I used to train in a strict schedule and even when I had a sleepless night or when I couldn’t get to sleep on time for a long time and I felt tired, I used to still train- even though my body complained. Now I know that it won’t be the end of the world if I do not train for 3 days and if I go to the gym on the fourth. I am already not dependent on workouts. I am dependent on feeling good. I do not allow to sabotage myself anymore and I don’t make my body suffer.

Take better care of yourself and treat your body better!

You deserve it!

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And some videos from my latest workouts.

Even If You Eat Healthy, This Cooking Mistake Can Ruin Your Health! Are You Making It?

Ok! Still, don't let your steak be so undercooked, that it eats your salad!

Ok! Still, don’t let your steak be so undercooked, that it eats your salad!

How do you like your steaks? Probably overcooked! What type of person are you? The one that stares at a medium-baked steak with disgust ( the one that is slightly pink in the middle) or the one that dies to eat it this way?

Actually, it doesn’t matter, because I am sure that after you read the post, you will at least give a chance to medium baked steaks.

What happens with the meat when you overcook it?

It becomes hard, doesn’t it? I am always astonished by people, who manage to ruin a steak in this way. It is a form of art, to turn a juicy, fatty, pork steak, into some kind of food that resembles a foot sole. Unfortunately, this is more like the norm, than an exception.

When you bake meat too much, it gets hard and dry, because the molecules of the fats and proteins “tangle”  and bond together. This creates a tissue, which is pretty hard to be chewed, cut and digested. The worst thing is that in this process, the most valuable nutrients disappear- those that we actually eat for and those our body needs.

Too much baking, actually, robs the food out of nutrients, by creating chemical reactions between the nutrients, which on the other hand, form another type of chemical compounds, which are unknown for our body- i.e. it doesn’t understand their language; it doesn’t know what to do with them and until it finds a way to answer their presence and demands, they have already taken everything in their control and they are raging in our body, causing harm on our organs, vessels, hormonal balance and so forth.

When the meat is being cooked properly, then a big part of the nutrients are preserved. It turns out that cooking only improves the quality of the food and allows the body to absorb these nutrients.

It is no coincidence that most traditional recipes, that have reached us, require 4-6 hours of baking. In this process, the meat is being cooked slowly, without using its healthy and nutritious compounds.

I used to love cooking shows. There are some really good productions and there are chefs which have really soaked the wisdom of traditions and recipes, and everything they cook carries this wisdom. Good chefs take advantage of the variety and diversity of foods. They use everything from food, without throwing half of it.

The methods of cooking, also play a key role when it comes to if the food preserves its taste qualities and the available nutrients. Cooking methods, which should be used when cooking ( but which we often skip, in our rush to cook the food as fast as possible), contribute to keeping the moisture inside the meat, which on the other side allows for the water molecules to do their work.

What does that mean?

When this moisture is being heated, it creates conditions for hydrolytic  “cutting”. When the temperature is moderate, the water molecules play the role of knifes, which carefully cut the proteins and manage to soften even the stringiest tissues. Besides that, water doesn’t allow nutrients to tangle together and form a consistency, which turns your juicy steak into a foot sole.

It is exactly this process, which makes food taste good or to be more precise this is the process  which allows us to sense its taste. Taste buds are really small. The receptors, through which chemicals bond to them are also really small. That’s why the practices, which give taste to our food, should also be small.

For example, if you try raw meat, it want taste pretty good. If you cook it, the process of cooking, will help the release of the taste, which is “locked” in the meat, because the process mentioned above,  aids in the cutting of proteins into small segments, which break down to amino acids, called peptides. It is exactly these peptides, which have the size which perfectly fits the size of our taste buds. When this happens, we manage to experience the real taste of food.

That is why it is really important to realize why cooking all parts of the steaks and meat is crucial- i.e. bones, skin, connective tissue and so forth.

If we prepare the meat on a low temperature, the process mentioned above, aids for the gradual release of nutrients from the connective tissue. Thus, we come to the point, where meat, bones and other cooked parts, release their minerals and molecules, which are extremely nutritious and which are the foundation of healthy bones.

In order to keep your joints healthy, you should know what their health depends on. The key factor for the health of joints is the health of collagen in our tendons and ligaments. Collagen is consisted from a family of bio- molecules and those that matter the most, among them, are glucosaminoglycans.

When you cook meat, without leaving aside bones, tendons, cartilage, you have a bone stock that contains all the nutrients, that represent the building blocks of your own bones. In other words, you give your bones the whole family of molecules it needs, as well as a good quantity of minerals.

The advantage of giving your body the nutrients it needs, through real food, and not through pills bought from the drug store, is in the fact that the whole package of nutrients in the food, aids in its digestion, absorption and proper use from your body.

The stock you get from cooking meat this way is something like a health elixir.

Glucosaminoglycans in the stock, stimulate the growth of a healthy collagen and they can even repair your joints. This makes your joints stronger and helps you move easier and pain free.

Besides that healthy collagen is not just in your joints.  The truth is that it is everywhere- in your bones, skin, hair and arteries.  If I haven’t convinced you yet, why healthy collagen is so important, think about the annoying cellulite, that you desperately want to get rid of. One of the reasons for “the orange skin” is exactly not enough healthy collagen.

Personally, I love eating cartilage, the bone ends and other similar stuff. Every time I see somebody, who eats a steak and leaves the cartilage and the skin, because they are “disgusting”, my heart skips a beat and my eyes tear up.  The thing is that eating cartilage is good for your own cartilage. Eating meat organs is good for your own organs. Do you get what I mean?

And the best thing is that your DNA recognizes this. Your genes are used to getting nutrients from bone stocks, meat organs and the lack of these nutrients makes your body and health suffer.

Cooking is the method, which we might use in order to make our food healthier or exactly the opposite- make it worse. Everything is once again in our own hands and in the decision to cook using the wisdom of our ancestors, and the wisdom they’ve encoded in the recipes or just cheat in the cooking, just because we are in a rush to have some food on our plate, that will satisfy our physical hunger, in a short term aspect, but then it will leave our body starving in the long term! It is up to us!

P.S. And some more fun with Gordon Ramsay.



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Especially For Egg Lovers: The Tricks to Cooking Delicious Eggs and 21 Ways To Do It

zucchini&red pepper frittata

I am constantly meeting people, who claim that they want to change their lifestyle and pay more attention to the food they eat. Still, they often say that they do not manage to do it, because they can’t eat so boring. Some time ago a person told me that “only boring people get bored”. A statement which might sound harsh, but it is so true.

Cooking is an art and as such, it requires imagination and desire. I love eating eggs and everybody asks me how I don’t get sick of them. Actually, eggs sound like a plane meal, because you think that the only way to cook them is to put them in a utensil with water. Boil them. Then fight for half an hour in order to peel them, without peeling half of the egg white . Then have lunch, trying to convince yourself that even though it doesn’t taste delicious, it is good- both for your health and your appearance.

Actually this is far from the truth. For a long time, I’ve been wanting to write a post, where I could share with you, some tricks in the cooking of omelet, scrambled and boiled eggs and offer you an abundance of recipes, where the main ingredient is eggs.


Everybody things that cooking an omelet is the easiest thing to do. Actually, the truth is that not many people can cook a really delicious omelet, without overcooking it. If you want to cook the most delicious omelet, follow the advice of Jacques Pepin.

Scrambled Eggs

Scrambled eggs are once again an art. How often, do half of your eggs stick to the pan? If you want to prepare delicious, scrambled eggs, follow the advice of Heston Blumenthal

And sure it is always a must to hear the advice of Gordon Ramsey. I love this man and I remember, how when I was younger I spent hour watching his cooking show.

And last but not least, here is how to prepare your boiled eggs, without overcooking them and turning the yolk into a weapon.


Spinach and Bacon Tortilla 


Paleo Breakfast Buritto 

zdravoslovni rula s qica

Paleo Coconut Pancake 


Zucchini Pancakes with Sour Cream 


Eggs in embers

Place the eggs in the embers and bake them for about 10-12 minutes.


Upside Down Cake from Drago


Pear Dessert from Drago


Boiled Eggs with a Sauce of Pine Nuts 


Paleo Bacon Zucchini & Red Pepper Frittatа

zucchini&red pepper frittata

3 ingredient cookies

3-ingredient cookies

Paleo Breakfast Muffins


Spinach and Feta Fritttata


Pad Thai Zoodles


Avocado Egg Salad


Italian Baked Eggs


Spicy Chorizo Scotch Eggs

qica po shotlandski

Eggs in Avocado


Spring Eggs 

proletni qica

Zucchini Pancakes


Easy Crockpot Breakfast Pie

breakfast pie

Hazelnut, Feta and Rosemary Frittata


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The Reason I Am NOT Vegan!


The other day, I was at a StartUp Conference, where I had the opportunity to meet a lot of people. No matter where you go, you can rarely hide from your profession, as it once again happened with e- everybody, always talks to you about workouts and nutrition. In one of the conversation, I and a wonderful woman, started discussing the topic about vegans and meat eaters.  I was the representative of meat eaters and she was a representative of vegans. Today’s post is provoked by this conversation. For a long time, I wanted to share my opinion on the topic and I think that this conversation, helped me realize exactly what I want to share.

I know that the topic about meat is like religion- you better not talk about it, if you do not want to drag negativity. I will state that I am tolerant and I do not judge people, who have decided to exclude meat. Still, this doesn’t bother me to share my own opinion and state my own arguments. People, who are open minded to different points of view, will carefully read what I wrote- they might not change their opinion or they might actually change it. Others, will immediately feel offended and they will attack me. This doesn’t matter. So…

If you really want to be healthy, you should eat meat. Here, I am not talking about refusing to sit for dinner, without a stack of steaks. You might eat eggs, seafood and meat. You should add different veggies and spices. Health is sustained on a couple staples. Health is not a result of eating meat or not eating meat.

The most used argument from vegans, is that they get enough protein from plant sources. Here, I can say a lot of things, but I will try to keep it short. The human body, health and what we are is a result of biochemical processes, which take place in a response to the material ( in our case food) we provide.

We are used to giving definitions, through which we are trying to simplify the world and make it more approachable, more secure and more understandable. Often times, it is exactly this wrongly formulated definitions, which mislead us.

That is exactly what happens with the word PROTEIN. Realize that animal protein and plant protein are two different things. Plant and animal proteins have different chemical structure.  For us, both are protein, but for our body, which doesn’t work with simplified definitions, but instead it divides every bite to its smallest particle, both are not substitutable.

The body cannot make from plant protein what it can make out of animal protein. First answer the question why do we eat? Food is a form of energy. Food is what gives our body, what it needs in order to function; in order to sustain all the systems in our body, in order to renew itself. The body, uses the food we eat, taking it down to its smallest particles in order to fuel each part of our body and guarantee its existence.

Even without digging deep into science, the most logical is that keeping in mind that the human body has more similarities with animals, than it has with beans in the field, animal protein will give it more of the nutrients it needs, than the plant protein would.

You probably know that one of the proteins, which are most abundant in the human body is collagen. It is the structural protein, which is the main component of connective tissue.

When we eat animal products- like meat, bone broths and so forth, we give our bodies the building blogs that unite it. We give it the bricks, which renew the old once.

By excluding animal protein and relying just on plant protein, we deprive our body of this bricks. You will say: “I do not eat meat and I feel good.” You feel good today. You will feel good in 5 years, but what is gonna happen in 15 years? The body is resistant and it will endure our destructive actions, for a pretty long time. Problems, diseases happen with accumulation. Problems and the consequences of not eating meat, won’t happen in a month. They will happen in years, but then, how long do you think you will need in order to reverse the process?

If you agree that animal and plant protein are not the same thing and that they are not substitutable, you will probably defend your decision to be a vegan, with the fact that you are against animal violence . Really? Tell you the truth, I and everyone who eats meat is against killing animals, just for the sake of it.

But let me tell you something. In nature, everything comes up to balance and survival. If a predator meets you in the woods, it won’t think that you are a person with a soul and if it is hungry… it will eat you. Not because it is antihuman, but just because this is its inborn instinct.

Let me tell you that the argument, that we are saving the Earth, if we don’t eat meat is the biggest delusion that exists. Why? I will save my explanations. Instead, just watch the video below. It is short, but it sums up everything that I’d write.

If the only argument you have about not eating meat is that you are against consumerism; against how the industry has taken over everything and how animals are being killed, not just to satisfy our vital needs, but also our caprices, the approach should be different.

Why instead of denying meat, you don’t try something else? Why not lay down the foundations of spreading the mission to return to our contact with nature; why don’t you spread the idea to become producers of our own food? Why not use your example to spread the idea that we should live close to nature, where we should grow our own food, so we can value it more and have some respect for it?

I do not like a lot of things in our contemporary world and I am against super- consumerism. The fact that I eat meat, though, doesn’t mean I am about violence.

The fact that you want to change the direction we are headed; the fact that you feel the inner duty to spread the mission for more consciousness of our actions and choices, doesn’t mean that you should deny our inborn instincts and deny the way we are created to function.

The human is neither herbivore, nor predator. We are omnivores and as such, we need both- plants and animals. Everything in life is about energy and its transformation. The human body, transforms the energy. In order to receive the energy it needs, we should give it the material it can transform, in order to produce exactly this energy!


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The Diet That Will End All Diets! It Worked For Me!


When somebody asks me which diet works best, I always try to be honest and reply- NONE! A diet, in the meaning, that we all invest in this word, suggests deprivation, limitation, it has a deadline and it is something like a self- punishment for the fact that we are not thin enough, that we don’t have enough will or enough knowledge. A diet, is something like a redemption for the guilt, which is constantly chasing us, for “the sins”, which we falsely believe, we have. Diets, emphasize on a  daily basis, about not being enough and for trying to become more, by deprivation!

My philosophy is different- I won’t give you an advise to go on a  diet; to follow a strict diet plan; to eat in a particular hour or in particular quantities. I think that a healthy nutrition plan, obeys some principles, but these principles could undergo a change, with the goal to adapt the to the needs of every one of us.

Achieving the body you want is easy- just sign a contract with your body, that you will feed it with quality, real food. No matter where you are and what is around you, if you have the inner conviction that you want to do the best for yourself, then no crappy food will have the power to tempt you. You won’t care what is around you, because in every single moment you will make the optimally, best choice.

People often ask me what real food means. Some insist on the fact that real food doesn’t exist. Usually, these are once again, people who find it easier to pick up an excuse and find an external reason, for their lack of inner motivation.

If the term- real food, doesn’t tell you much about its essence, today I will try to suggest you a way, which will help you ALWAYS identify real food.

Let’s start from the fact that real food is quality food. Quality is a vast concept- everybody defines it from their own point of view. I am not talking about the quality of the expensive brand, which is selling you not real food, but the calculated expenses for its marketing. I am not talking about the popular food, which is popular just with the fact that every commercial block, emphasizes on it- not because it is truly a personification of quality, but just because it was created by somebody, who has the money to pay for its distribution.

Quality food- the one which is being imposed on us by mass media, is “quality” in the roots of the mind. The mind is something easy to be manipulated.

True quality is being perceived beyond the limitations of the mind- it is more of an instinct, an inside sense of what is right. True quality is the feeling, the attraction you get towards the apple tree or the homemade cheese in your grandma’s house. The sham quality, are the perfect, “plastic” apples in the supermarket, which tempt your mind, but which somehow don’t really feel real and high quality.

I once read, that something exists if the world can’t function normally without it.

I think that the health status of most people is a proof that quality food or actually, the consumption of quality food is on a decrease. Why do I think so? Is there something normal, for a 10 year old kid, having geriatric diseases? Is there something normal for a 20 year old, to have difficulties taking a flight of stairs, because he is so out of shape and so overweight, that it is painful to even bare his own weight?

Yes, life keeps on going without quality food, but it becomes boring; unsatisfying and more torturing.

Quality, doesn’t have one definition- but somehow, we always feel what is worth it and what is a waste of time, efforts and emotions.

Quality is something, which with its own, specific taste; with the way it makes you feel and look, tempts you to really want it, without contemplating afterwards if your decision was a mistake.

How many times did you feel guilt, when you ate a homemade yogurt or organic eggs?

How many times did you feel guilt, when you’ve bought chips or when you’ve eaten pizza?

Through the prism of the mind, the pizza might be a high- quality one- from a commercial point of view, but the inner feeling, never lies- it is silently whispering you, that what you are doing to your body is not right!

Quality is a result of traditions, efforts and standards, which have resisted the test of time and which demonstrates steadiness.

What is the steadiness of chocolate bars in the supermarket, when all of them are the same and the only thing which differs them is the package? Are you paying for food or for the package? Are you fueling your body with food or with the fruits of marketing creativity?

If we talk about growing real food- the art of planting your own food, growing it, preparing it and storing it- this is a process, a skill, a desire. Yes, quality is a process. Quality is a combination of the efforts, made in order to produce a particular product, the time which was invested, a pinch of passion and desire and the end product- the one, which packs more than just food ingredients.

You know, how your mother’s omelet is always the most delicious! It is just an omelet. Everybody has the same recipe and everybody makes it differently. You eat it in the restaurant, but it tastes plane; you eat it at home and it tastes like the most delicious thing on Earth!

Quality is not just a product- it is an event. Quality food is an event- the event of growing, gathering and storing your own food. The event of cooking and sharing it.

Quality food is not gonna be found in the supermarket or in the restaurant.

Quality food is the one we prepare by ourselves. The one which nature gave us and the one that doesn’t need complicated technologies,  in order to be processed; it doesn’t need added vitamins or a decrease of fat content. Quality food is the one, which doesn’t need high marketing expenses, in order to be promoted better; it doesn’t need to be in an attractive package, in order to convince us, that we should buy it!

Actually, quality food, by itself, doesn’t need a package or efforts on the marketing side. Quality food can always be distinguished.

Without quality food, the world doesn’t function normally!

Without quality food, my body doesn’t feel good. Without it, I don’t wake up in the morning, full of energy; without it I don’t have strength- neither strength of the mind, nor strength of the body. Without, quality food,, I do not feel good in my skin and I don’t manage to go proudly through the alleys of my own life, because I always miss something, I am always unconfident. Without, quality food, I feel that something real and something valuable is lacking from my day. Without quality food I feel that my soul is starving and my body is overeating!

Quality food has just one definition- YOUR OWN. But no matter what your definition is, I am sure that your inner voice, always hints you what is right and what is wrong. It is exactly the inner sense for rightness, which is the true test of quality!

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The Most Common Problems With Your Diet and My Solutions


I am constantly writing posts, trying to give you more information, which could help you discover the pieces of knowledge that you need and then apply them in your life, in order to feel better.

Still, I often need to guess what you’d find interesting and what you actually need. This is why, I decided to ask you directly. Here is the question I asked last week, your questions and my answers.

Write down the difficulties you have, when it comes to your nutrition and then I will answer all your questions. It’s your turn to ask!

Denitza Kafelova: Inertia. Sporadic eating and then overeating at night.

This is one of the most common problems- “the lack of time”. The lack of time has its own synonymous- lack of priority- not as a whole, but the failure to place nutrition and health as a priority.

We often, place all other tasks in the first places of our daily schedule and we forget about our own needs.Here, I will once again remind you, that the more you take care of yourself and the better you feel, the more productive you will be in your workplace and the longer, you will be capable of doing what you love.

Put yourself off, because of your work and soon, you will be forced to put off your life, in order to cure yourself and recover the damages you’ve done to your body- a mission which could never end the way we wish it could.

Eating big quantities at night, is due to not enough eating during the day- the body is starving for energy. Just the way, when we deprive our own self from emotions, then we need twice the quantity, in order to feel content. The body, works the same way, when we deprive it.

Place yourself and your health on top in your list of priorities- then, everything will go smoother and easier.

Milena Todorova: With one word- Chocolate! I can’t help it…

I used to think the same. Back in the days, I was impressed with people who didn’t deprive themselves from junk food, but they just didn’t have the need and the desire to eat it. It turned out, that everything comes up to the habit. While we think that we can not go without something, this will be a fact. The moment, when we admit its possibility, we find the way to exclude it from our life. Read this postwhich will help you understand your own self and your “inability”to quit eating chocolate.

Th other reason, might be the fact that you don’t eat enough of the foods your body needs in order to be nourished. Read this post, that I previously wrote about chocolate cravings.

Do you crave sweets? Here is the reason WHY!

Denitsa Dimova: Snacking between meals.

Snacking between meals is due to three things: 1.not eating enough food in your main meals; 2.a habit; 3.boredom.

1.If the reason is that you are not eating enough food in your main meals, try increasing the amount of food you eat for breakfast and lunch. Add more good fats- more pork, fatty fish, avocado,coconut, butter.

2.If the reason is a habit, the first couple days, it will be difficult to alter it. It requires a little bit more consciousness and will. When THE TIME comes, instead of eating, do a set of push-ups, a handstand or go down and up the stairs- just create a new habit. I love saying that “what fires together, wires together”. It is the same with habits. Break the old bond and create a new one.

3.If the reason is boredom, then remember, that “only boring people, get bored”. There is no such thing as boredom. The world is an abundance of opportunities and in every single moment, we have the freedom to do a bunch of things. Probably, the boredom, comes out of the fact, that you don’t have a desire o do what you are imposing on yourself in that particular moment. Give yourself 10-15 minutes to do something else. The boredom will pass by and you will get back to your tasks, refreshed.

Alexander Bichev: Increasing active body weight, without increasing body fat percentage.; Not eating enough calories, from fat and carbs, on a High Fat- Low Carb diet and the problems that follow it.  

The problems with increasing your active body weight, are usually due to not enough eating. People who have “problems” with gaining weight, are usually fooling themselves, that they eat enough.Increase the quantity of food you eat.

The problem with increasing your active weight is a combination of nutrition and working out. Probably, something in your workout is not right- is your technique good? Do you perform the exercises slowly, in a controlled manner, or are you just sprinting through exercising, taking advantage of inertia? Do you train with adequate weight? Do you perform too many reps? Maybe you are over-training in your desire to progress and you are just stressing your body. Ask better questions and the answers will come to you.

Not eating enough calories is due to the fact that you are not eating enough or that you understand the HFLC diet in a wrong way. If you eat pork, eggs with the yolks, fatty fish and you use butter and avocado, then eating enough calories, will be a piece of cake. What probably happens is that you are still a slave of the notion that fats are bad and even though you are consciously trying to eat a high fat diet, your unconscious is sabotaging you- thus, you cut, both your carbs and your fat intake and you are left without energy.

Debora Krusteva: After one month, my body gets exhausted and I feel terribly hungry. I start indulging in food and everything gets back to where I started.

The reason is one- a bad structured nutrition plan. The nutrition plan, by itself, suggests that you eat foods, which are calorie dense and nourishing. Feeling exhausted is a sign of deprivation.

Start eating more. Eat for health, not for weight loss. A healthy body, functions better and it always looks better. Do not go on a diet with a deadline ( read about the diet without deadline). Instead, change your lifestyle and make it a philosophy, not a caprice.

El van der Waal: Before my monthly period, I can eat all day long, whatever is in sight. Especially carbs, bread and sweets. 

One of the main problems, comes from the fact that we don’t have enough knowledge about our own body and the way it functions. We are trying to impose a static diet on a body, which is a personification of dynamic. Read this post: Women, carb cravings, estrogen, progesteron: How this matters about your diet?

If you know your body better and the way it changes, you will be able to eat in a way, which won’t resemble a fight with your own nature and own body.

Antonely- Plamena Markova: The nutrition plan you recommend is great. I do not feel hungry, but it is really boring. I can’t eat the same thing every day. I love healthy food and variety. 

Boring food is a matter of imagination and execution. Maybe it i snot the nutrition plan that is boring, but the way you apply it makes it seem this way. If you think that healthy, means just boiled eggs- yes, you will get sick of them. Cooking is an art and just eggs and veggies, are enough, to help you create, hundreds, of different meals. And because this is a common “problem”I already wrote a whole post on the topic: Do You Think That Being On A Diet Is Boring? Check Out How to Change It?

Inna Diamandieva: I don’t know what to change in my nutrition, in order to remove the last fat, left on my belly- should I count calories- I do not overeat, I eat mainly eggs, bacon, butter, meat, fish, veggies…

Maybe you shouldn’t do anything with your food. Having more fat is always an indication that we are not doing something right- that we are moving against our own nature. Probably you are not sleeping enough; you are going to bed too late; you are drinking too much coffee.. Do you spend enough time in nature or you are constantly exposed to non native electromagnetic fields( read more HERE)?

Sometimes, the reason is not the food we eat. Probably you are working out way too much and you are stressing your body.

Probably, you don’t even have fat that you need to get rid of. Maybe you have a twisted idea of the way you look and the way you are supposed to look!

Bianka Ivanova: My problem is that when I eat mainly veggies, I get bloated. 

The question is why do you eat mainly veggies? Do you think that this is the equivalent of healthy? I love veggies and I don’t eat without a salad. Still, the try to fill our stomach with veggies, and limiting the quantity of the more calorie dense food, is an extreme, which is obviously leading to discomfort.

Eat, enough meat, fish and eggs. Use the veggies as garnish, not as a main dish. We are neither herbivores, nor predators- we are omnivores!

Desislava Aleksandrova: I am a vegetarian. I’ve never eaten meat and it disgusts me. I can feel the negatives of not eating animal protein. What am I supposed to do?

Maybe, you should try to understand yourself better. What is it that makes the meat seem disgusting? Go back in the past and see where it all started- did somebody make you believe meat is bad? No matter what is the reason, you should find the roots of the problem and then deal with it.

For the past two years, I’ve been training with a wonderful woman, who used to be a vegan for 17 years. She had health problems when we started working together. I spoke to her and gradually, she started eating some fish and some eggs. Then she started eating fatty fish. I still remember, the first time when she sent me a picture of her first bite of beef. She was so happy! Nowadays she eats, even, pork and her health is better than ever! Just start changing slowly!

Nikolai Gushlekov: Personally, I do not have any difficulties with my nutrition- quickly and easily, I can eat everything I get my hands on.

This really made me laugh. :) I am not sure if, Nikolai, expects an answer or it is just a joke. Still, thank you for your response and for the humor.

Mimi Alexieva: Ines, for the past year, I’ve been following your nutrition plan and your workouts really helped me get fitter. I feel and look better but my cholesterol is still out of norm. 

The increase in cholesterol, is not directly linked to the consumption of fat. I’ve written before, how cholesterol is something like a band- aid in the body. ( Eggs and Cholesterol- Who Is The Bad Guy?)

I will try to explain, in short, what is the reason behind higher cholesterol levels.

From an evolutionary standpoint, the body functions in a way, that always favors the production of cortisol, before the the production of other hormones, received from the same precursor. In this case, the precursor is pregnenolon. Pregnenolon is formed from cholesterol, and it is formed from LDL ( which we falsely call BAD cholesterol), Every time, when the body is stressed or inflames, it up- regulates the production of cholesterol, so it can produce more life- saving hormones.  In a period of stress or inflammation, the LDL levels, always increase in order to keep the cells save and help them produce more cholesterol, which could help in the formation of hormones.

When you’re stressed for any reason Pregnenolone will be converted into Cortisol – hence cortisol steal syndrome.This provides a feed back loop to your adrenal glands, pitituatary and hypothalmus which tells your liver to make more LDL so it can make up for the loss of steroid hormones due to the pregnenolone steal; this then becomes a do-loop and will continue until the underlying issue is resolved.

That’s why, the reason for higher cholesterol levels, might be found in a different place- if everything else is ok, probbaly the reason is too much stress, low vitamin A levels or problems with the thyroid.

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Quick and Easy Healthy Dessert: Pear Cream with Avocado, Tahini and Cocoa Nibs

крем с авокадо и круша

крем с авокадо и круша

Cooking is a wonderful way to spend some time, using your creativity and seeing how through your efforts, patience and desire, the ordinary products, become something different and delicious. Besides that, it is a wonderful way to spend more time with people you love.

I think that people have forgotten the advantages of cooking with your loved once, the opportunities it offers- to become closer, to communicate with each other and learn how to overcome difficulties- even if the difficulty is to bake the steak without burning it.

Nowadays, I am no longer alone in the kitchen and I start loving cooking even more than I used to. This week, Ivaylo and I, prepared this delicious cream with pears, tahini and avocado.

I was kind of suspicious about the combination of avocado and pears, but encouraged by Ivaylo, we tried it and it turned out great!


3 pears

1 avocado

3 table spoons tahini

40-50 grams pre-soaked walnuts

1 table spoon sour cream

1tea spoon coconut butter

cocoa nibs


Puree the fruits.

Blend the walnuts.

Add walnuts to the fruit puree. Add tahini, sour cream and coconut butter and stir again.

Then add some coca nibs and decorate with a pear.

Leave in the fridge.


Do You Have Eyesight Problems? This Is The Way to Improve Your Vision Naturally

eyes Capture

Somewhere along the way, humans made a wrong turn, which took us on a path, where each one of our actions leads to self- destruction.

We feel tremendous difficulties to listen to the signals sent from our own body. We find it hard to differ real food and we fail to lead a life, which helps us get better on a daily basis and accelerate our progress. Instead we burry ourselves in junk foods, full of chemicals, which we call food. We lead a sedentary lifestyle, which we mistakenly call goal oriented and a strong desire for career success.

Contemporary diseases, which have struck a huge part of our population, are not a result of bad luck. They are a result of our daily actions, which contradict our nature and which contradict to the way our body is meant to function.

Today I will focus your attention to a “disease”( a problem), which most of us deal with. A problem, which leads to a lot of discomfort in our daily life, and often times it is the reason for a lot of self- insecurity in younger peers. I am talking about eyesight problems- shortsightedness and long-sightedness.

Said in simpler terms, shortsightedness is when you can see close objects, but you have difficulties to see objects placed in distance. Long-sightedness is the opposite. Nowadays, shortsightedness is a common problem and it is actually not an inborn defect, but mostly a consequence of our lifestyle.

What do I mean by this?

First, I want to note that problems with the eyes, are often due to our nutrition habits, but this will be the accent of one of my next posts.

In this one, the main focus will be our daily actions and habits, which are out of the area of healthy eating.

Long-sightedness or the ability to see objects from a distance are the most released state of the eye. When the ciliary muscle of the eye is in a relaxed state, the lenses of the eye gets flat and allows further objects to be seen clearly. When we should see something from a shorter distance, the same muscle contracts and makes the lenses of the eye rounder, this makes the objects closer to us clearer. Focusing on objects closer to us, requires more muscle tension in the eyes, and focusing on those farther from us, requires the muscles to relax.

How does that matter?

Think how we spend our day! We are focused on the PC screen, the phone display. Our eyesight is constantly focused on objects which are closer to us and we rarely need to look in the horizon. For us, the world doesn’t exist as a sum of multilayer images, but like a flat picture we see, just what is on the front and we rarely need to focus on what is behind us.

Imagine it like this- if you take a weight and you contract your arm to 90 degrees. Hold the weight like this all the time. As a result, the muscles on your arm will shorten, in order to make it easier for you. If this is your permanent state, because the body doesn’t like to waste energy, it will reprogram your brain, to give signals to the body and this shortened state will become your normal state.

What is not being performed by the body, as a function, sooner or later becomes a “not working mechanism”. Exactly this is what happens with our eyes-when we constantly keep our eye- muscles under tension, this becomes the normal state of our eyesight and the body “forgets” how to keep the musculature of the eyes in a relaxed state.

Good vision, as well ad an athletic body, is once again a result of exercise- exercising your eyes to be in a tense state, by focusing on closer objects, as well as, being in a relaxed state, by focusing on objects further away from you.

While you are working on the PC, look up every now and then and look in the horizon. See beyond what is right in front of your eyes and try to see the world as a sum of multi-layer pictures, and not as a flat picture, which is limited to your screen or what is right in front of your eyes.

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Do You Experience The Platoe Effect with Your Healthy Diet? I Bet The Reason Is The Raw Nuts!

Снимка: www.elementsforlife.co.uk

Image source: www.elementsforlife.co.uk

Nuts! The favorite HEALTHY food of everybody. Raw nuts are extremely delicious food and personally, for me they were what helped me quit eating processed junk food and start eating real food.

Still, nuts are pretty calorie dense. In the same time, they are the kind of food, which disappears immediately… you just opened the package. You reach for one more handful of nuts and you can feel the empty bottom and the last raisin that got stuck in the corner. What I am trying to say is that it is easy to overdo them. Still, nuts are not a substitute to your meals. Personally, I can eat a cup of raw nuts, but I will always feel like eating something else, until I eat a steak/ eggs/ fish or some other protein rich food.

Communicating with people I train with, as well as with many of you- my readers, I understand that a lot of you abuse with the word HEALTHY in front of nuts and decide that if it is considered real food, you can eat it without limitations.

I am not going to lie to you, but nuts, more often than not, interfere with your progress ( when we talk about appearance) and I do not encourage you to fill your moments of boredom by eating them.

I notice, that especially women, eat a whole package of raw nuts in between the main meals. Do not forget that they are calorie dense and they contain both- a lot of fats and a lot of carbs, which Is not the perfect ratio and when you add the rest of the food you eat, you will easily g overboard with the total amount of calories you’ve eaten.

What are you supposed to know about nuts?

Nuts are the type of food, that is healthy in certain conditions and not so healthy in other conditions. I am not gonna comment processed nuts- you should exclude them from your menu.

If you eat nuts, you should eat them raw. Often times, we underestimate the way we store nuts ( and food as a whole), and realize it or not, this have a direct impact on their quality and the way they reflect on our health.

I will once again say, that in nature, nothing is a coincidence. It is no coincidence that all nuts, in their natural state, exist in some kind of a shell that keeps them safe. First, this has to do with their inborn defense from the animals, which feed on them, and second, it has to do with their storage.

Think about olive oil. You know how olive oil should be in a dark bottle. It is no coincidence. Vegetable oils shouldn’t be exposed to light, because they get oxidized and this makes them bad.

This is true for nuts, as well- they should stay in dark, dry places, and they shouldn’t be exposed to light.

Nuts and seeds contain the so called enzyme inhibitors ( think about phitic acid- the storage form of phosphorous in plants). These enzyme inhibitors, create problems in your stomach and they interfere with the absorption of food.

What are enzyme inhibitors? They are something like the defensive mechanism of plants, which doesn’t allow them to sprout in advance.

In order to be activated- to sprout- nuts and seeds should be soaked in water. Once they are soaked, the enzyme inhibitors are released and the process of sprouting and growth begins. This is the process when the nutrients are set free and they become absorbable.

Different nuts and seeds, require different amount of soaking- usually seeds are soaked for shorter- 4 hours, and nuts should be soaked for longer- 8 hours.

I will lie to you, if I say that I always pre-soak the nuts I eat. I happen to buy nuts and eat them immediately.

It is best to buy nuts with the shell and then soak them before eating. Right now I have walnuts, hazelnuts and almonds in a shell, which Ivaylo and I gathered during our hikes in the mountain.

It is important to know this information, because sometimes we fool If you overdo it with the nuts, if you do not store them properly, then this might have a negative influence on your digestion, and it determines your health status. It might turn out that “the healthy” nuts are harming you more than they are helping you.

My advice is to eat nuts in moderation and try to eat them every now and then- not on a daily basis. Sure, there is nothing wrong with adding a couple nuts to your salad, but if you eat 4 times and every time you eat 40-50 grams of nuts… add it up and you will see that you get a bunch of calories just from the nuts, and meanwhile you’ve eaten 4 more meals!

If you don’t have progress with your healthy eating, you are probably eating too much nuts!

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Do You Crave Carbs In The Evening? Here Is The Reason and The Solution To The Problem!

Снимка: http://www.bettycrocker.com/

Снимка: http://www.bettycrocker.com/

In evolutionary biology there is one rule, that when you change the environment, the environment changes you. What does this mean in terms of us and our lifestyle? Life is a dance and we are the dancers. We listen to the music and we move through the rhythm. The vibrations in the environment are received from the hormonal interface, called endocrine system. The endocrine system acts as a software, which runs the computer, called the human body. The amount of light ( brightness, temperature and electricity) and gravitation ( magnetism), we are exposed to is the program which runs the software. (e.g., Konakchieva 1988).

Through this hormonal software program, which unlocks genes, which control the machine- called body- we exist in balance. Take it this way: The human body is like a sub-machine, which is integrated in a bigger machine- called environment. Every living being, becomes an integrative machine, which has a pre-programmed intelligence for adaptation. What follows is that life is actually the ability to learn and change, through our own experience. This is what allows every living thing to change in a response to the ever- changing environment, because it is exactly hormones that control the behavior of our genes.

In reality, our actions are not a product of just will, but more a result of a thought, which is derived from a physiological drive. What do I mean by this? You know that I love saying that will works for a limited amount of time and that if you go against your body and its inborn instincts, sooner or later, biology get a toll on will and things go out of control. We all know about such examples- if you limit the amount of food you eat, and even though the negative signals from your body- exhaustion, lack of energy, hunger- you keep on going with food deprivation. There comes a moment, when it feels like your will doesn’t work and you start eating without control. You don’t understand why it happens like this and why you lost control over your own actions. The answer is one- nothing could be more powerful than the inborn instinct and than the biological program for survival, which is integrated in each one of us.

What is the relation between all of this and the evening urges to eat cars?

In order to understand it, I will explain some more about the type of nutrition that we are adapted to eat and what is the reason for it. In nature, everything is in cycles and seasons are the most obvious proof for it. As I mentioned, earlier, life is a dance and we dance in rhythm with it- this means that our body functions in rhythm with the environment and obeys to its everlasting change. Or at least this is what used to happen in the past, until the moment when human, became ”smarter” and started consciously altering their own environment.

Conformism, which instead of improving the quality of our life, led to increase in the luxury we live in, but decreased our well-being and the way we feel- because a healthy person is happy even in modest conditions, while a sick person suffers even when he is surrounded by glitter. I’ve explained it before how the change in seasons, influences the ration between carbs and fats, which we are supposed to eat in order to be healthy and fit.

Now, I will just sum up the differences between summer and winter and how this is important for us and the food we eat. During summer, the day is longer and night is shorter, unlike winter when the day is shorter and the night is longer. Realize it or not, sun, as one of the main factors for the existence of life on Earth, has a direct influence on the hormones that are being released in our bodies, i.e. on the endocrine system and the way it runs the machine, called body.

Darkness is a signal towards the body to release melatonin ( the one that makes you feel sleepy). During summer, the shorter nights, mean less melatonin production. Less melatonin, means more estrogen and testosterone. More light, means more cortisol ( the stress hormone) and of course cortisol increases blood sugar levels, which leads to the release of more insulin. What happens nowadays, when the continuity of the day is not determined by seasonal change and the natural rhythm of nature, but when we decide how long the day and night will be, by just switching on the lights? We, in an artificial way lengthen the day. We might think that this is not a big thing, but the body has a built in biological clock, which is synchronized with the natural rhythm of nature.  Our actions,  are constantly fighting this rhythm and this gets us in trouble and makes us sick.

Where is the role of carbs?

When the food on our table used to be determined by the seasons and what foods are available in the particular season, the body adapted to this pattern. Notice, when there is big availability of carb rich foods- from late spring to late autumn- this is the period when the day is longer, because foods containing carbs, grow where daylight is longer. Then, there comes a period, from late in the autumn- to late in the spring, when such foods aren’t available and the main nutrients come from fatty, animal products. This is the diet, that our body is adapted to, because it evolved this way. All living organisms, which live in nature and are not overburdened by the artificial environment, follow this diet. All of the are fatter in summer and autumn, when they feast before winter, that is accompanied by fasting and food scarcity. Only people and our domesticated pets, are those which are trying to live contrary to nature’s laws. Longer days and shorter nights, send signals to the body, that it is summer- a period when there is a lot of carbs available and a period, that is supposed to prepare you for winter- the time when you need to have some storage fat, so you can survive the long, cold winter.

Вижте тази графика за това как сезоните оказват влияние върху метаболизма и теглото. Източник: http://www.ncbi.nlm.nih.gov/pubmed/22080368

Check out this graph to see how seasons influence our metabolism and our body mass.
Източник: http://www.ncbi.nlm.nih.gov/pubmed/22080368

What we have done- increasing our days, through artificial lightening, changed the whole web of life. Every living being has an inborn “clock”, which measures time, the Earth’s rotation, the length of the day and night and each cell functions on the base of this signals, by sending information to switch a particular gene on or off. Light ALWAYS leads to biochemical reactions in the body. Each part of us, reads the change in the intensity or spectrum of light.

How are we programmed?

Because of seasonality and our dependence on plant and animal products, as a source of energy, our body is tuned to function as follows: When there is more light( more in terms of length), the body says: “Oh, it is summer. It is time to eat carbs.” So in the evening, when the biological clock, sends signals to the body that you need to sleep, because it is dark outside, but you switch on the lights, you rarely crave boiled broccoli and fried eggs. You usually daydream about chocolate temptations and other carb- rich foods.

It turns out like this, because the instinct, which interprets the availability of light, as summer, drives you to crave this food- summer is the time to eat carbs and gain weight in order to survive the cold winter. In the past light and carb consumption, prepared us for the worst- a period of food scarcity, short days and long nights in cold temperatures. That’s why we are adapted to feast in the seasons that come before the seasons of fasting.

Nowadays, we control our environment, but it hits back – we become sicker and overweight. We do not realize that the way we change our environment, changes us.  We do not realize, that we are sending wrong signals towards our body, and then we are mad at it, that it doesn’t look the way we wish it to be. Watch this video- it is short but really interesting! The reason that you feel the urge to eat carbs in the evening, is that staying awake until midnight is not natural for your body. Spending 8 hours in artificial light, in order to lengthen the day is not natural for your body. All of this is sending the wrong signals, that it is a season to feast and gain fat. All of this is sending it signals that it is time to indulge in carbs.

If you really want to gain your health back and become fitter, you need to make the daily effort to rearrange your life, in a way that allows you to live in synchrony with the natural rhythm of nature. I know it takes time and effort. I know that it will turn your life upside down and that it will mess with your schedule, but trust me- it is so worth it!

For the past three years, I make the daily effort to rearrange my schedule in a way, that allows me to live closer to nature and “dance” with its rhythm. It is hard to achieve it, but it is worth it. Do not excuse yourself with being busy. Paradoxically, but a fact, the healthier you are and the better you feel, the easier you manage to succeed and with less efforts you get a bigger return. Do not waste your time to work something you hate, to cover the minimum standard of life and get sicker and unsatisfied. Take the time to reinvent yourself and to start doing what gives you pleasure and live the way you deserve, not just so you can survive!

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Healthy, Sweet Temptation: Chocolate- Pumpkin Cream


The season of pumpkins is here. I adore autumn. This is my favorite season- there i something magical in it.Walking on the streets or in the park, it feels as if every blow of the wind, whispers for something magical, which is hidden in nature.

You walk on a carpet of colorful leaves, which nature laid down, especially for you.

You feel the warm hug of weather- as if September is giving you its warmest days, because it knows that you need them; because you need to steal some more time, to sit on a bench in the park- to read or just write down the story of your life on the pages of your favorite notebook; because you need some more, special moments, to share with those you love.

The autumn, which is standing on the threshold, between summer and winter and offers you a hand, in order to ease the transition between the warm days of summer and the cold days of winter.

Autumn is the season which wakes up my inspiration, and my desire to cook healthy, tasty food.

Today, I will suggest you a recipe for a delicious, chocolate cream from pumpkin. It is easy to prepare and the result is…yummy.

Ingredients for 1 serving

350-400 grams boiled pumpkin

2 table spoons natural cocoa

1/2 tablespoon coconut butter

honey if you’d like it sweeter

walnuts for decoration


Blend everything together. Decorate.Place in the fridge for 30 minutes and enjoy!

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

The Adventure Life of Two Soul mates: The Story of An Unexpected Weekend

Ивайло и аз :)

Ивайло и аз :)

Saturday. A day when you open your eyes and you know that you should do something more, something different. You feel that the weekend is not meant to be lived on the background of daily routine and monotony. The weekends are not the time you should spend in the hugs of your bed sheets, because you are too bored from life and you have no desire to do anything. The weekends are not supposed to be used as an opportunity to hide from the world and lock yourself inside the cage of four walls, called- apartment.

You wake up and you feel that the day is impatiently waiting for you, so you can go on an adventure. You can smell the aroma of coffee, which is coming from the kitchen- “good morning” served without words, just with care and respect.

Saturday is my favorite day. The day that I always gift to myself and that part of me, which can’t stand the monotony and standstill. A day, which I let loose from the leash of the daily life and a day I set free- and then I rush forward to it, so I can experience the adventures it takes me on.

Last week was not an exception. I love silent, peaceful places- places, which are forgotten from civilization, but places preferred from life. Where the day gets different outlines- it slips from the dial-face of the clock and it hides from the time. It takes you in a time-less world, where it doesn’t matter what time it is, because everything happens in its own manner and in its own pace- nothing is being rushed or postponed. Everything happens in the exact moment.

Last Saturday, took me and Ivaylo to such a place- Rashkovo, Bulgaria. This is a wonderful village, which is hiding in mountain Rujana, which is a part of Stara planina. A village, which I forgot through the years and a place I didn’t even think of. After all, you know how serious it is to be an adult and have “important” tasks- life is always left to the side, because your career is more important.

Обичам този мост!

Обичам този мост!

Thanks to Ivaylo, who always challenges me to do what I “don’t have time for”, I decided to follow the Saturday and get back to the place, where I spent some of the most wonderful moments in my childhood.

Through the years, I allowed the existence of Rashkovo, to fade away and become a place which exists on the map, but not in the memories of my own life. Right when we arrived, though, it turned out that Rashkovo hasn’t forgotten me- it patiently kept every childhood memory and it reminded me them in an non obtrusive way.

I got out of the car, and I was greeted by the scent of herbs- those aromas, which grab you for the hand and teleport you in the past. They give you the opportunity, to once again walk back through the years and remember the people you loved and those who loved you back. They give you an opportunity to once again, through the conscious of an adult, to remember the kid you used to be. Scents, which somehow “knew” that I needed to remind myself that you are never too old, to behave like a child… it is never too late to ask for the best in life and never worry to actually receive it.

Любимото ми дърво :)

Любимото ми дърво :)

I was sitting on the balcony and I was staring at the yard, which wasn’t left bleak- it was in the company of beautiful flowers and autumn fruits, which were hiding behind the green leaves.

I was sitting and I was comparing the two worlds… the one, where I spend the work days and the one which I gist to myself during the weekend. I often think how strange it is- the one place always makes you hungry for more- achievements, self- realization, possessions, and the other one always makes you feel that you have enough. As if you don’t need more- you are content with the peaceful presence of nature, the gentle touch of the wind and the orchestra of the crickets. You feel complete, not because you receive or because you have, but just because you are- your true self, here, in the present moment.

I feel, as if in the big city, our true self is often gone to sleep- bored by the never- ending strive for more and by the superficial, which is filling the day.

Once we get on the road, though, with every kilometer we move away, our true self starts awakening- once it feels that it is time for true, meaningful things. Once it feels that we finally found the courage to explore the world and the abundance that awaits for us.

People often travel, just the way the live- they are always in a hurry. They travel from point A, to point B and even if there is something interesting on the road, they never stop to pay attention to it. For most people, what matters is the highway which will take them to the desired place, as fast as possible.

Една от спирките :)

Една от спирките :)

As I once read- “Don’t take the highway. Highways say: rush, there isn’t anything to be seen. This is about the stupid people, who want to get somewhere as fast as possible. We are not having business with geometry, but with traveling. Find us small, beautiful roads, which reveal everything that can be seen.”

That is exactly the way Ivaylo and I travel- we always choose, not the fastest road, but the most beautiful one. We choose the road, which invites us to stop and just enjoy the sunset or gaze into the horizon, astonished by the wonder, called nature.

This time was not an exception and we once again took the most beautiful road, which woke up our imagination and helped us draw the painting of our life- filled with adventures and experiences. This time, we found a new route, that we can try on a bike, so we can test our abilities, while enjoying the fresh air and gather experiences and meet wonderful people.

You know that we are always physically active, but in Rashkovo there isn’t a fitness place.. or at leat there is, but as every opportunity, the one to work out wasn’t “dressed” in 200 square meters gym, full of weights. Instead, our gym was endless- we didn’t have walls, and our floor was the green grass. The weights… they were iron again, but they had different names- we didn’t have dumbbells, bars or kettlebells. Fortunately we had scythe, a spade and a mattock.

Нашият фитнес :)

Нашият фитнес :)

Our coach, who was absent- my grandma, hasn’t left us a daily workout, but Ivaylo and I, know how to make the coach happy, that’s why we didn’t wait for long and we got busy working- the mission to mow the yard.

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During the whole time, I was thinking what a pleasure it is to work out this way. No wonder that in the past people used to be happier and healthier. When you become a producer of what you consume; when it is up to you to turn the place where you live into Heaven, then everything goes in a whole, different dimension. First, you are always busy with something, which always leads to satisfactory results. Thus, you are not chased by boredom and you don’t wonder what problems to invent, in order to fill the emptiness left in the boredom.

In my opinion, happiness is in two things- to help others and to improve your own self. Well, the work in the yard, offers you both. In the company of wonderful people, you get to work hard and then see the results of your efforts. Then, you receive the “award” from your work, as more crops, which provide you what you need in order to live and be healthy… and of course the award to make your grandma happy, because you saved her some hard, physical work and gave her some more time.

WP_20140913_036 WP_20140913_023 WP_20140913_018

When, from a consumer, you become a producer, you start appreciating everything so much more. You have attitude towards food and eating is not just an action, which brings satiety to your physical needs. Eating, becomes a celebration, a pleasure and a gift.

After the efforts we made to mow the yard and after we made the house a more appealing place, Ivaylo and I deserved a delicious dinner, which we once again prepared together and with a lot of desire. I love the evenings spend with him- the shared meal is not a small thing. It is the foundation of the family life, the place where you master the art of the conversation and where you adopt your values: to share, to listen, to take turns, to tolerate the differences; to argue without getting offended and to give even the scarce amount of food you have, because you’ve realized that it is better to have less and not be alone, than have much and be alone.

Пробвайте яйцата на жар- много са вкусни!

Try cooking your eggs this way. They are delicious.!

I love those days, when I forget about time ( fortunately it forgets about me, as well). I stop living according to the instructions of the clock and I start following the rhythm of nature- I go to sleep early and I wake up earlier.

On the next day, I woke up and I didn’t get the intense feeling that the tasks are waiting for me on the table. The day was kind and patient- it gave me a couple hours for reading and writing. A couple hours, which were accompanied by the orchestra of the nature, which gently moved the silence away and fills me with the sense of peace and completeness.

Then, it was time for a walk. When I am in the city, I love walking in the park, but I know this place better than I know my own bedroom. I’d rather walk in places that I don’t know- places, which I carefully explore and places which lead you to unknown places.


That’s what happened this time- Ivaylo and I headed for a walk without direction and we turned out to be on a  really steep road in the mountain. It is strange, how when you go without direction, you arrive at places, that you’ve always searched for. As if, your inner “GPS”, always has an idea where you want to go and if you don’t intrude the opinion of the mind, it always leads you in the right direction.


I love these walks, because of the opportunity to spend time in nature and explore its wonders. I encountered this spider net, which carefully held the drops of rain. Beauty is around us, but it is not packed as a new piece of cloth, a new hairstyle. True beauty, the one that makes you feel complete is hidden there- in nature.


I was walking there and when we got out on a road, I noticed these trees and the way, their roots were attached to the Earth. The work of civilization has dug the ground, but the trees still had a stable foundation- their roots, which were bundled in the ground and even the strikes of the world around, didn’t allow the tree to slide down.


I was thinking how this reminded me about relationships between people- those between us and our family. Often times we think that we don’t have the best family and we are jealous for other people’s families. We rarely realize that no matter what happens on the surface, no matter how tough the situation seems, the roots are roots and they will never let you fall. The moments, when the whole world walks away, your parents are always there and offer you a helping hand- without asking and without being interested in the details. That is why every time you wish you could have different family members, remember that everybody has disadvantages, but one day, when these people are not around, you will miss this disadvantages the most and you would much rather bear their “annoying” repertoire, just so they can be around.

Така изглеждаше нашият ден

Така изглеждаше нашият ден

After a long walk, we gathered some walnuts, berries and dog roses. It is amazing how much food, the nature gives us- a huge variety and abundance. We just need to make some efforts to gather and preserve it.

Винаги, когато видя къпини се сещам за Рашково :)

Винаги, когато видя къпини се сещам за Рашково :)

Събрахме си и борови връхчета за чай :) Малко закъсняхме с брането им, но.. :)

Събрахме си и борови връхчета за чай :) Малко закъсняхме с брането им, но.. :)

Орехи, брани с много труд

Орехи, брани с много труд

Брането на орехи, подобрява отскока ;)

Брането на орехи, подобрява отскока ;)

Шипките- освен, че са любимият ми цвят- червено, придават много хубав вкус на чая :)

Шипките- освен, че са любимият ми цвят- червено, придават много хубав вкус на чая :)

Well, another beautiful, different weekend has gone by and it was time to go back to Sofia, because no matter where you go, you should always return. We appreciate something, just when it is not guaranteed. We long for something, just when we have time to be close to each other and time to be apart. What becomes a habit, is often being taken for granted. That’s why I will eagerly live through the work days, and wait for the next Saturday when I will once again give freedom to my day, so it can take me to a wonderful place- where I will get a chance to be with myself- just the way I love myself, without exceptions!

And some more pictures:

5 Habits That Keep You Fat

Jessica Stephen

Jessica Stephen

1.Excuses about your present state

There is nothing wrong with being out of shape and making the decision that you want to change. As my dad told me, once, when I injured myself and I was whining that I will get out of shape: “It doesn’t matter. People get in and out of shape. What matters is, at the end of your life, when you draw the line, the sum of the time you were in shape to outweigh the sum of the time you were out of shape.” Thank you dad! This advice helped me a lot, not only to accept the downs, but also to realize that nothing is conclusive and that what matters are the efforts we make in order to change for the better.

Excuses, in their essence are a sign of denial- the one making the excuse denies his present state and behaves as a victim- not he and his actions caused his present, unwanted state, but some external factors, which are not under his control. This is a really convenient position, but for who?  By denying, we are just getting stuck, deeper, into the unwanted state and we get further from the possibility to achieve the desired state.

How often do you hear:

-I want to be in shape, but I do not have time to work out.

- I want to eat healthy, but I do not have time to cook.

-I want to eat good food, but they don’t have it in my workplace.

There are so many excuses, that somebody could write one of those books “365 days of wisdom”, but in our case “365 days of excuses.” Truth is that while we find excuses, we deny opportunities- actually they don’t get in our sight at all, because we do not assume their existence. In order to achieve the shape you want and improve your health, you should be honest and sincere with yourself.

Something like an honest conversation with yourself:

“Ok, Ines! That’s enough. You’ve been eating bad, you postponed your physical activity. All your actions and unhealthy habits, led to your present state and if you want to change the consequences, you should change your actions.”

Now, substitute my name with your own and after you leave your excuses to the side and after you take responsibility for your health and life, the opportunities will start popping.

Advice: Excuses are the weapon of the ego- its way to defend itself and its identity and always be “right ”in other people’s eyes. But we are not our ego and the false image it creates. We are so much more than this and that is why we should leave our ego at the door and face the truth!

2.The idea that if you burn it with physical activity, then you can eat it

Every time I hear this, my heart skips a beat. I hear it on a daily basis: “What’s wrong with eating junk, if I work out after that and burn it?

What is wrong?

The worst is that by having such a notion and a philosophy, this means that you are far away from a healthy lifestyle. The idea of “making a sin” and then compensating with it with extra work is the wrong path to follow. Here, I will once again repeat, that eating and working out is not with the mere goal- weight loss. Nutrition and physical activity are for health. Everything that we do- from eating to physical activity is an information that enters the body and “decodes” data about what is going on in our surroundings and how the body should react to it.

I am sure that, when junk food enters inside the body, it sends signals that we are living in an industrial building, where the main elements- fire, air, earth and water do not exist, and instead, they are substituted with artificial sweeteners, tarns- fats and some more chemicals for better taste. In one sentence- you are not people, you are machines. So why would the body need to function in the way it was created, if it is not being used this way?

I still remember the time, when I used to eat two pieces of cake, happy, that I swam for two hours and I deserved them. Food is not supposed to be earned this way. We should eat and move for health, not in order to burn calories. The human body is not a trash can, which fits a bunch of crappy food, that is gonna be set on fire.  Food provokes hormonal responses, and our appearance is a result of this hormonal responses. Take care of your hormones and they will take care for your appearance. Give them quality food and stop behaving like slaves, which are supposed to get a certain amount of work done, in order to earn their food.

3.Your incline to fool yourself for the quantity of food you eat.

I often happen to train with people, who are doing great with workouts, but still, they do not have progress in their appearance. They complain, that they are eating properly, but they are not losing weight. After a more detailed conversation, I reaffirm my suspicions, that they are just eating way more, than they actually need. When I ask how many times a day they eat, I get this answer- two or three times a day. If I dare to ask about snacks, the information starts flowing:

-Well, I eat two- three handfuls of nuts; a couple bananas or an apple and some yogurt. And if I starve too much I might eat a healthy bar, that I’ve previously made.

Yes! No wonder that you don’t have progress. Food is considered not just your main meals, but all the snacks in between, as well. In order to avoid this discrepancy between the real quantity of food you eat and the one you think you eat, I will ask you to eat mindfully- i.e. when you eat…JUST EAT!

Sit around the table and get alone with your plate ( well you might have a company). Just do not work, read, watch TV or etc.

4.You think that 1 hour in the gym is enough

Now, you are probably thinking:  “Ines, I do not have my whole day for working out!”

Actually, I am gonna surprise you, but I am really happy that you do not train all day long. I do not expect it from you. The human body is created for movement- but movement, which is natural for its functioning. There is nothing natural in spending 2-3 hours on the cardio machine or working out on other machines in the globo gym, doing exercises with the belief that you are improving your health and fitness.

The human body is not a bunch of separate parts- it is not a triceps, a biceps or a hamstring. It functions as a whole, complete mechanism and all of its parts are in direct relation to the rest. Logically, we should move our body the way it functions- as a whole mechanism, and not as isolated parts.

I almost diverted from the topic. Pardon me, but I think I could write a whole book on the topic about working out in the gym and using machines. And still. Even if you take 1 hour for physical activity, it is more important what you do during the rest 23 hours.

If you are active for one hour, but then you spend the rest of the day sitting, you lose all the positives from your morning activity. If I am honest, I’d recommend you divide this 1 hour into 4. Yes, exactly this- 4 times of 15 minutes. Take 15 minutes, every 3-4 hours and do something active- go up and downstairs; do a couple sets of squats and pushups. Health is in the movement, not in the hardcore, one hour workout.

I know that this may seem suspicious, but trust me- I’ve done all the mistakes that you can imagine and no matter what stage you are at, I know how you fell- I’ve been there, I’ve done that, I am with you!

5.You forget that our appearance is an expression of our health

A healthy body is neither thin, nor fat. A healthy body is in the norm- probably, it is no coincidence, that everything has a golden middle and that every index has norms. Everything outside the norms, especially when there is huge diversions( in both directions) is not healthy! Health is a result not just from nutrition and physical activity, but also from our lifestyle as the main component is rest!

Sometimes, I think about the paradox, that all technologies function in a way that resembles the way living organisms function. We have deeper knowledge about technology- we know that we should charge our phone and our PC and we don’t leave our home without the recharger for the iPhone. Yet, we often forget our own recharger- quality food and enough rest.

Sleep is REALLY important. You have no idea how many positives you miss, when you don’t sleep enough or when you go to bed, in times of the night that are nowadays acceptable, but from your body’s perspective and its evolutionary adaptation they are a sin towards humanity.

Do not forget that we are a part of nature. It is the only thing, that has been with us and that is still a constant in our life- yes, it changes, but we adapt to those changes. Nature exists in  cyclist   and we do as well. Day and night are not just for entertainment. Day and night have their meaning and they sign the start or the end of a bunch of processes in our body, and each one of them is important for the way we feel and the way we look.  

Number one goal of our body is survival- if it is constantly stressed from the deficiency of rest and sleep, it won’t bother with our superficial goal of appearance. The sick body, doesn’t look good. The tired body, leads to a hormonal response that doesn’t look good in the mirror.

Start going to bed earlier- between 22:00-22:30 p.m. and wake up earlier. We underestimate the importance of this, but you will see how much better you feel and how much better you look. Because, realize it or not, we often indulge in bad food and excess working out, when we feel bad. The better we feel, the more conscious we think and the better decisions we make. The rested body, feels and looks great!

Osteoporosis: The Unsuspected Reason For This Disease and Why It Affects Young Women

Vanessa Tib

Vanessa Tib

A lot of people think that because bones are “hard”, they are not an active tissue in the body. This is not true. Bones are an active tissue, which is constantly transforming. Bones constantly renew themselves- they constantly get rebuild, in a response to different kind of stress. On the contrary, bones are being resorbed in the places in the body, where such a stress is not existent. From the fact that bones are an active tissue, follows the fact that they require a big amount of energy. Each tissue, which needs energy, is directly connected with the biochemistry of the hormone- leptin.

I’ve talked before about osteoporosis, the connection between leptin and osteoporosis , and I’ve previously tried to explain you why the common notion about osteoporosis does not look at the main cause of the disease and what is actually the adequate cure.

Today I will make a turn and I will drag your attention towards a complete different point of view- I will try to explain you why osteoporosis is widely spread, even among young people; why we suffer more and more from diseases, which harm our bones and their health.

Let me first sum up the common knowledge about osteoporosis.

The common knowledge

Every time you hear osteoporosis, the first thing that pops up in your mind is calcium deficiency. If you’ve been diagnosed with osteoporosis, doctors will immediately recommend you to supplement with calcium and vitamin D. Osteoporosis is one of these diseases, which are considered to be geriatric- i.e. they are common among older people. Diabetes, heart diseases and so forth, used to be a “natural” consequence of getting older and an inevitable accompanying factor.  The highest risk of osteoporosis, is about women in menopause- i.e. once again after a certain age.

Actually, in my opinion, each disease could be tracked back and its “roots” could be found in our lifestyle. This inevitably includes diet/ nutrition habits, the amount of physical activity, sleep, as the main components of our lifestyle.

As I mentioned, osteoporosis is considered to be a disease, typical for older women, who have low levels of estrogen.

Nowadays, though, you will notice that even young women suffer from osteoporosis. I’d even say that it is considered inevitable. The question is not “am I gonna suffer from osteoporosis”, but rather “how much time do I have before I get diagnosed with osteoporosis.”

Before I continue, I will ask you to think what is it that determines if our bones are healthy or not?

The health of our bones, depend on the signals that are being sent to our body, and the hormonal response that follows them.

When the body is exposed to some kind of external stress ( and I mean physical stress)- caused by our daily physical activity or working out, then the body receives signals that the bones should be strong enough in order to sustain the body. When such a stress is missing, the body receives signals that bones are not needed. As you know, number one priority for our body is survival. Everything that is in excess, in the matter of functions, will be altered, so it doesn’t waste precious energy. The same happens with our bones. When the body considers that it doesn’t need them- they will start resorbing.

I’ve mentioned before about the connection between leptin and osteoporosis. What is the connection between osteoporosis and posture?

Here, I will once again turn to Physics and I will show you how Physics’ laws, have direct influence on us and how neglecting them, leads to more diseases.

Every one of us knows about gravity. It acts upon everyone of us. Few people realize exactly how gravity works- it acts in a straight ( perpendicular) angle- i.e. when the object, the person it acts upon, stands in a different angle, the strength of the load is the same, but the weight and the reaction of the support are different. The reaction of the support, acts upon the person- it is less.

Probably you are aware that weight is just the property of the body to participate in the gravity effect.

Now, imagine our own body. If we are standing properly- vertically ( in neutral position), then we are in a position where gravity acts the same way, but the weight and the reaction of the support ( the floor) on the person is bigger. This means that our bones bear the whole reaction ( the whole load). This means, that the signals sent to our body, are to keep the bones healthy and strong, because there is some stress on them and this means they are needed for our survival.

What happens when we move the way most people do- leaning forward, using predominantly one side and etc.?

You might not realize it, but if you “undress” the human body to its fundamental construction- i.e. its skeleton and compare one in a vertical position ( neutral position) and one with a bad posture, you will notice how the one with the bad posture is in a different angle. In this case, the load that the bones bare will be less that the real load, because gravity acts upon the center of Earth, and it won’t act with the same strength over the whole body ( the same gravity, will lead to a weaker reaction of the support, i.e. the body will bear less load).

This will immediately be a signal for the body that the bones, as an active tissue, which wastes energy, could be resorbed, so the body can redirect its energy resources towards functions which are more important.

Probably this sounds strange, even ridiculous, but it is the mere truth. The way we stand, walk and so forth, has much bigger importance than we think.

Physics’ laws act upon each living organism and the fact we ignore them, leads to a lot of problems- both health problems and other problems we face on a daily basis.

That’s why I am gonna ask you to stand up, with your feet parallel to each other; squeeze your butt and keep your belly tight; keep your chest down; bring your lats down and your head back. You are all set! You are in neutral position and your body and bones will bear the whole load you carry around!


A Foreigner In Your Own Life

Един от красивите мигове на плажа в Синеморец :)

One of the beautiful moments in Sinemorec :)

A day when you feel a foreigner in your own life. You feel like somebody has taken your body, tied you on the bleachers of your own existence and is now forcing you to watch how he is outraging over everything you are.

The day is just starting and you’ve been awake for a long time. You are impatiently spurring it. A day, when you feel exhausted from the fight with your ego and you give up… fighting with t. You decide to depart somewhere- towards the places where the ego can’t live; the places where it loses its strength and its meaning.

You pack your suitcases and you leave all doubts, fears and disappointments. You undress them layer by layer and you are left naked- by your own self. You are tired from the lack of completeness. If something is missing, this means that it used to be a part of you… it means that it was there, but somebody has stolen it… or you scattered it.

You depart on a long journey- in order to gather your own pieces; in order to put yourself together. You travel with the hope that someday, you will once again return- complete; that you will be able to once again open the door of your apartment and this time you won’t feel as if you are in prison- instead you will feel home; that you will once again make your favorite coffee and you will take every sip with a satisfaction and you won’t feel a dependence on it; that you will be able to once again go to the front porch and feel peace and not a desperate try for salvation. A day when you hope… and you depart on a journey to gather the pieces of your own self.

Още един запечатан миг от моя живот :)

One more “stolen”moment of life :)

Who is she? Does it matter! Everybody has felt this way and everybody has moments when he feels the unbearable weight of his own fears and doubts; the expectations which are suppressing you and the never- ending longing to be more. These are the moments when the salvation is there and it Is not in the escape from your own self, but just the opposite- it is in departing on a journey, where with every mile you get further from the illusions you’ve built in the city- those that limit you and suppress you. You depart on a journey, where you get to know the world, just the way it is and you see yourself- just like you are- free from your ego. At least that is what I do…

I love these stolen moments from life… or actually these moments of life, stolen from the existence. Surrounded by the greatness of the nature, realizing the deeper meaning behind every bird, every stone or every flower… because The Universe is a perfect mechanism and nothing exists by coincidence, nothing is superfluous and everything hides more behind the mask of its cover. I have the feeling that lost in our daily life, we accept the world around us as a décor… as something artificial.

Гледах морето и се чудех как може да приемаме това за нещо обикновено? :)

I was observing this and I was thinking how could we think it is just something ordinary :)

Once we departure, though, the day starts waking up; the “décor” manages to get a deep breath, when we lose the leash, that is keeping our days in the routine… suddenly we feel the pulse of the world- in every blow of the wind , every song of the birds, every touch of the raging waves with the calm shore. Everything we let languish, suddenly is being filled with life and uncovers the meaning we are so hungry for.

The morning walks on the shore… the moment when the world becomes a place just for you and the peace you feel. Seems as if everything goes silent, so it can allow you to enjoy the feeling… that you are never alone. The whisper of the wind, the voice of the splashing waves- everything reminds you to trust the rhythm of life; it cues you that everything has a much deeper meaning than the visible and that you need to be patient, so it can reveal in front of your eyes.

I taka a handful of sand and I observe how the grits are leaking through my fingers… just a few mussels are left, which astonish with their perfect shapes. I ask myself…. Isn’t that life? We let our days leak like grits… precious moments, shattered in pieces from vanity, neglectful attitude… Just a couple handfuls of memories are left, which gather the moments of true life… a couple mussels, which we managed to seize and keep.


I promised myself that I will give my best to seize every moment and fill it with meaning; that I will challenge every day to reveal the answers, which my mind couldn’t find and which are keeping me awake every night. I was walking on the beach and I had the chance to live my life in the short moment of 50 meters sand and sea- which was unfolding in the never- ending horizon and the sun which was always shining above me.

The waves were gently touching my feet and just when I felt their touch and when I wanted to keep them, they backed off and left me longing… for their return and the feeling they carried with themselves. They reminded me about life… about the short moments when you feel like the doors to another world open and just when you feel like owning it, it slips away… and if you are wise enough, you will be patient for the next opportunity, once you realize that everything obeys the perfect rhythm of nature and that nothing disappears nor is being lost… one day, everything you manage to wait for, comes back to you!

And some more pictures from my vacation in Sinemorec last week.

Heavenly Cream with Figs- A Dessert For Those That Don’t Have Time To Cook


Every time I think about the variety of fruits, which the nature offers us, I wonder why people still buy crappy food, wrapped in glittery packages, which couldn’t even compete with the taste of real food.

A healthy lifestyle doesn’t mean- “I will never eat desserts again.”A healthy lifestyle means- “From now on I will choose the best for myself and I will fuel my body with quality food.”This means real food.

If you feel like eating something sweet- then eat it. But there is one condition- cook it yourself.

Cooking is just like art- you have some materials and a “canvas”and you create- whatever you feel like.

It is the season of figs- I love them. And even though in my opinion, the best dessert is the fruit itself, I love experimenting in the kitchen.

Today I will offer you a recipe for a delicious cream with figs.


10 big figs

300 grams mascarpone

50-60 grams walnuts


a couple drops of rum

fruits or nuts by choice for decoration


Blend the walnuts. Add the mascarpone cheese and blend again. Add the figs and blend again. Add the vanilla and the rum, stir good, decorate and then serve.

4 Types Of People You Meet In The Gym! Did You Recognize Yourself?


1.The Know It All Kind of Trainee

I love them. I myself am a vivid representative of them. Tell you the truth, they are among the biggest challenges for a coach because they know EVERYTHING. Sometimes I wonder why they search for the services of a personal trainer, when they obviously have no intention on listening to his advices and recommendations.

This type of trainees never listen what you are telling them.

When you tell them that their technique is not good, they usually do exactly the opposite of what you told them.

-Do you really think that’s too heavy? Oh, you are wrong. I am just warming up with these dumbbells. I intend on taking the heavier once for the next set.

-Do you really think that I don’t perform the Bulgarian squats properly? Are you kidding me! I’ve watched more videos than you and I know better.

-Do you really think that I don’t rest enough? Find yourself a job and leave me alone!


An advice to this type of trainees:

When you use somebody’s help, because you believe in his philosophy, the methods he uses and you want the results he has, then you should have more faith in his words- even when they serve as stones thrown at your ego.

There is nothing wrong with having an opinion and DISCUSSING your different approaches and notions. This, should happen between the sets and before or after the workout. If during the exercise, your coach tells you to stop… this doesn’t mean: “In a minute! Just hold on until I finish my set!” This means “Stop! IMMEDIATELY!.”

I often tell you that the gym is just like life- sometimes we are so lost in our own self and what is happening to us, that even if we have a bunch of knowledge how to progress and how to get out of the situation, we don’t manage to apply it, because we see just part of the picture. Unlike us, the side viewer sees the WHOLE picture and he can give us a pretty good advice, which will accelerate our progress.

This happens with the coach as well. Just because he is correcting your technique doesn’t mean that he is trying to call you not good enough.

Actually, no matter how advanced you are, you always need a mentor and a coach. Somebody who will serve you as a corrective and somebody who will direct you.

There is a huge difference between knowing and doing. Just because you’ve watched a thousand videos on how to perform a Bulgarian squat, doesn’t mean that you are doing it right. The right performance depends on if your body can perform the movement.

Every time I train with beginners, they get troubled that I constantly repeat the same thing, over and over again, but they still don’t manage to do it. In this case, I always tell them that I KNOW that they understand me and that they realize the proper way to perform it, but it takes some time for their body to learn the movement and change the bad habits.

That’s why even if you are advanced, when your body is tired, when you have some kind of imbalance or something else that is interfering with the proper technique, it doesn’t matter how many videos you have previously watched. The body follows the path of least resistance- take heavier dumbbells and your good technique will immediately suffer.

If you are the kind of Know-it-all trainee- BE ONE! The truth is born in the argument! But remember, that the side viewer sees the whole picture. Remember, that you trust your coach, because you believe in his philosophy, the methods he uses and the results he has. In order to achieve the same, you should walk on a path, which is at least close to his path! Walk and believe!

2.The super athlete who is always in a rush

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This category is reserved for the most athletic among the trainees, which usually have a background in some sport.

They are partially overburdened with the desire for perfectionism, and partially by the never ending hurry, caused by the notion that “more is better”.

You will recognize them, when you see somebody who NEVER takes time to rest- even when they go to the dumbbell rack, they are probably still doing some kind of an exercise( maybe walking lunges?), so they don’t waste precious time.

They are never content with themselves and even high sport’s achievements don’t bring them satisfaction. They always want more, without realizing how much they have now.

I think that this is the image which fits most careerists- those with huge success in their job, who never take the time to actually enjoy their own triumph and always fill their schedule to the fullest- they just derive their own identity and the feeling for being useful from being busy.


Just because you are sweating a lot in the gym; just because you leave the gym dragging on the floor, doesn’t mean that you worked hard and that you took the most out of the workout.

The rest is important. It is no coincidence that the cliché- “The rest, gives birth to the champion” has passed the test of time.

I never stop repeating that exercises should be performed SLOWLY and that you should take ENOUGH time to rest between them.

When you perform the exercise quickly, the movement is usually done by inertia and with the help of gravity. Usually, your technique is suffering and in most cases you might be able to do a lot of exercises in one training session, just because you are not doing any of them properly and you are not loading your body.

When you perform the exercises slowly, then you resist the gravity and you don’t do it by inertia- your muscles perform the work and you keep them under tension longer. Then, you control the trajectory of the movement and your technique is not suffering. In this case, you do not need to perform a lot of exercises, because less number of quality reps will load your body adequately.

The rest! It is really important and if you pay enough attention to it, it will accelerate your progress. I know that 15 seconds after you finish your set, you are feeling ready to start with the next one. This is a deceitful sensation. The nervous system recovers six times slower than your muscles and just because your legs feel ready for the next heavy set of squats, this doesn’t mean that your nervous system is ready. That’s why you need to rest more. You do not need to be running out of breath and strength, in order to feel like you had a good workout. Too much work is not a sign of doing everything right, but exactly the opposite- it is a sign of bad structuring of your training session and bad execution!

3.Those that take the words “The rest gives birth to the champion” way too serious


There are two cases in which I give the chronometer to the trainees- first, I might do it with the super-athletes so I can make sure they rest enough and that they won’t rush through the training session. The second case is with people who fit in this, third, category- they can rest throughout the whole workout. They are never ready enough to start the next set and anyways, they enjoy taking with others.


Neither one of the extremes is appropriate. If you rest way too much, if you never get out of your comfort zone, you never get to challenge your body and load it properly.

If you always claim that you don’t have enough time to work out, then you probably fit in this category.

For the average trainee, the rest should be between 45-90second, depending on the work weight and the number of reps. In the common case, I’d say 60seconds.

4.Those that are always hungry for more


This type of trainees are a huge challenge as well. They are something in between super athletes and the-know-it-all trainees. You will recognize them, because at the end of the workout, they will look at you and say “Was that all?”

The reason that this kind of trainees want more, is that they rush throughout the workout, they don’t perform the exercises properly and thus they don’t get the most out of every rep.

If you perform the exercises slowly, with adequate weight and with proper technique, then you don’t need to do all exercises that you know of and fit them in one workout.

So, instead of competing how many exercises you can do, focus on doing the exercises SLOWLY and PROPERLY!

How Are Malls Destroying You: The Unexpected Way Shopping Is Harming Your Health


“Illnesses do not come upon us out of the blue. They are developed from small daily sins against Nature. When enough sins have accumulated, illnesses will suddenly appear.”—Hippocrates 

The more I broaden my view and my knowledge, the more I gather experience, the more I realize that the biggest mistake humanity made, is the fact that we got disconnected with nature.

We live, as if we are separated from it. We live, as if every one of us exists independently from everything else. We stubbornly ignore the fact, that we are actually dependent on nature and that proportionally with its extinction, we lose our health and our ability to use the physical potential of our bodies.

In the future, I will try to gradually offer you a different perspective about a healthy lifestyle, diseases, weight and everything that intrigue us.

I will try to provoke your critical thinking and make you look in a different direction- to realize, just as I did, that good health and fitness, are not a result of diets and a lot of physical activity. I’d say that these are just the details.

Probably you’ve noticed how when you are in nature, when you are on a vacation, you feel extremely good. As if somebody “plugged” you and recharged your “batteries”. Actually, metaphorically said, that’s exactly what happens to the human body, when it has direct contact with nature and the Earth as a whole.

In most cases, people give the credit for the urge of energy, to the fact that they don’t work. Actually, I challenge you to try and feel it yourself, how when you go in  nature and you keep working, you will still feel great and you won’t experience the tiredness and the lack of motivation, that you feel when working in the office.

The reason behind this?

The reason is called electromagnetic fields. Please, do not close the post. Even if it sounds complicated, you don’t actually need to dig dip into the details. It is enough to get the meaning and give it some thought.

All living organisms on the planet, are influenced by electromagnetic fields- natural ( those coming from Earth- probably you remember from high school, that Earth has a negative charge and that it gives electrons) and artificial- those coming from technologies- here imagine your cell phone; Wifi- which has become the most vital necessity of our modern times; your PC and etc.

Here, I will once again mention that we rarely pay attention to the fact that we are connected with nature and that we are constantly exchanging energy with it- not because I am a fan of some kind of a spiritual cult, but because everything in the world comes up to physics and mathematics and the fact can’t be neglected.

In order to feel good, we need to have energy. If we lose energy, we start feeling bad, tired, our body suffers and we start getting ill.

When it comes up to energy, everybody imagines a chocolate and thinks that it is gonna recover our strength. Actually food is a secondary form of energy.

The main way, that we gain or lose energy is through the exchange of electrons, through the electromagnetic fields.

Why is that true?

We are once again talking in terms of physics. It is an interesting fact that the semiconductor of technologies I s made out of silicon, whereas the one of the living organisms is made out of carbon. What happens when you get your cell phone in your hands?

When two semiconductors are built from two different materials, and they are placed next to each other, one of the systems will lose electrons in favor of the other. Which one? The one which is built out of a material with less atomic mass. In this case silicon, has a bigger mass than carbon. This means that when we hold the cell phone, when we are surrounded by a bunch of WiFi-s and other artificial electromagnetic fields, our system, i.e. our body loses energy ( we lose electrons) and gives them to the semiconductors of technology.

It is time to talk about the mall. Have you noticed how you feel, when you spend time there? Personally, I rarely make trips to the mall. The rare cases, when I spend about 30 minutes there ( I love their huge bookstores), I start feeling sleepy and tired and I lose my desire and motivation.

The more I expand my knowledge in physics and chemistry, the more I understand the reason. The mall is a sea of electromagnetic fields, which are constantly stealing our energy.

What happens, if instead of going to the mall, we go in nature?

As I mentioned, the Earth has a negative charge and it gives us electrons- i.e. energy. I love imagining the Earth as a wall-plug, and our legs as a plug. By spending time in nature, we are literally recharging.

If some of you have dig deeper into human physiology, you are probably aware of the fact that all inflammation has a positive charge- i.e. the opposite of the electrons and the opposite of what gives us energy.

What happens when we lose energy to our surroundings- the technology one? We create the perfect premises for inflammation, which precede diseases.

Take the time to watch this movie.

RESONANCE – BEINGS OF FREQUENCY from james russell on Vimeo.

Actually, what harms our health is the environment we live in. You know that I am extremely keen on epigenetics- how our environment affects our genes- which one lock and which one unlock.

In my opinion, diseases are not a result of genetic heritage, but of epigenetics- the environment we live in and the influence it has on us.

Just think about the experiments with identical twins, which have been separated since they were born. Even though they have a lot of identical, genetic material, the environment they live in, reshapes them as a totally different personalities, with different health condition. This is just another, let’s say superficial proof, how our environment, influences our health and life.

You have no idea how many things I’d like to share with you. Still, the information is really different and sometimes difficult to adopt, that’s why I will dedicate the future to my mission- to offer you a truth, which most people ignore, but which most desperately need.

In the process, I will ask you to question yourself on a daily basis- “Do I spend enough time in nature or am I fooled by the modern lifestyle and do I get disconnected from it?”

I will ask you to make the effort, to isolate artificial EMFs as much as possible and slowly become independent from their existence.

Personally, I am not a fan of technologies and for the past couple years, I am slowly getting rid of the,. Now, the only technologies at home are the oven, the fridge, the laundry machine, my PC and my phone. I don’t have a TV or some other type of technology and I do not intend on having.

My goal is to find a way, to make the effort, on a daily basis, to build my life in a way, which will allow me to free myself of the necessity to have cell phone and of my dependence on my PC.

I know that most of you are probably thinking: “Ines, you’ve totally lost it.”And I am not gonna be mad at you. Back in the days, I had the same opinion about people, who had convictions like my present notions. But do not forget that we are inclined to label as insane, what we can’t understand.

That’s why I am gonna ask you- do not ignore my words and try to find the meaning. The more a person knows, the more the world broadens and the more points of view he gets to have. The more points of view you have, the bigger the guarantee that you will find the truth, which will free you from the slavery of ignorance and the existence on autopilot.

Ok, I lost enough electrons writing this post. I am going for a walk in the woods. What about you?

Are You Gonna Travel? Try These Exercises That Will Keep You Fit On The Road and Keep The Lower Back Pain Away!


Image source:http://blog.wodshop.com/

I once again “stole”a couple days and I headed to the seaside. The place where time doesn’t exist and where I do not need to squeeze my days into a pre-planned schedule.

The place is beautiful, but as always a long travel is accompanied by long hours of sitting, while on the road. I hate sitting. If you know me in person, you already know about the tension in the atmosphere, which increases proportionally with the time I spend sitting.

I guess that you are just like me, and that’s why I decided to show you some of the exercises I do while traveling. They have nothing to do with exercises that make you stronger and leaner. These are exercises, which will help you take better care of your body on the road.

Probably, you know how stiff you feel after you spend some time sitting and you are familiar with the lower back pain that accompanies this. Here is what you can do in order to avoid this.

Here are some pictures from the wonderful place I am talking about.

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


#1 IFS Podcast: Decoding The Science of Ultimate Human Health and Fitness With World Famous Neurosurgeon Dr.Jack Kruse


Today I have the pleasure to share with you an interview with the famous neurosurgeon - Dr. Jack Kruse. I strongly believe that each one of us has a mission on Earth, and Dr. Kruse is a vivid example about a person who has found his mission, dedicated his life to it and using every day as an opportunity to be the master of his own fate and help others reveal the strength and health, that are actually intrinsic for all of us.

People like Dr. Kruse, change the world and people like him, who are brave enough to stand in front of the world and show the truth, deserve the attention of each one of us. That’s why I will ask you to take the time and listen to the interview. Then head off to his website and spend as much time as you can, reading, challenging your mind, your convictions and among his words, revealing the truth that will set you free of the slavery of disease, dissatisfaction and poor existence.

In today’s interview with the world famous neurosurgeon, biohacker and health expert Dr. Jack Kruse, you’re going to discover how:

-To improve your health through using cold thermogenesis;

-Why exercise and nutrition alone are not enough to improve your health and get in better shape;

-What is the cause of leptin resistance and why leptin is actually more important then insulin;

-How being disconnected from nature and being exposed to artificial EMFs is the surest way to gain more fat and get ill;

-How cold thermogenesis and a higher fat diet influence the health of women;

-Is it possible to cure teeth naturally and what is actually the cause of tooth decay;

-How fluoride affects us on cellular level;

-What are the two metabolic pathways and how they affect our carbs and fat intake throughout the year;

-Is Intermittent Fasting appropriate all year round or should we use it in winter

Resources  Dr. Kruse and I discuss during this episode: 

-Energy and Epigenetics 4: Light, Water and Magentism ( a MUST read)

-The Teeth in Disease

-The Root Cause Behind Tooth Decay

- Cold Thermogenesis: The FAQ’s

- The Must Read Books about Electromagnetic Fields

-Epi- paleo RX: The Prescription for Disease Reversal and Optimal Health ( the best book you will read)

-Monthly Webinars: Detailed, Authentic Information about Health, Disease Reversal and Improvment of our Environment

-Follow Dr.Kruse on Facebook

About Dr. Jack Kruse:

Dr. Jack Kruse has a free Biohacking 101 course and is a respected neurosurgeon and CEO of Optimized Life, a health and wellness company dedicated to helping patients avoid the healthcare burdens we typically encounter as we age. He is a member of the American Association of Neurological Surgeons, the Congress of Neurologic Surgeons, and Age Management Medicine Group.

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