Vanya Fitness

Question. Am I the only one who all of a sudden can't stop craving sweet? 😅
For the last few weeks I find myself very and always hungry. 😅 I blame the weather. The storm. Dennis.

Don't forget!

🍫TASTY PROTEIN🍫
Since I moved to the UK I have struggled to find protein bars that are not full of sugar and big on calories but rather have a good amount of protein in them.
The brand I absolutely ADORE is @grenadeofficial 😍
... I often have one of their protein bars after my training because they have the perfect balance of macros you need after lifting weights. I also love their protein spreads which have about 20g of protein per 100g! 😍🍫 Aaand they taste amazing.
Which flavour from their protein bars is your favourite? I like the brownie. 😍😍😍
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🤗BERRIES AND CHOCOLATE🤗 . Is there a better combination? . Maybe. Maybe not. Here is a tasty breakfast idea for you to try this week. 😊

🌺SELF-LOVE🌺 . Do you ever look in the mirror and you're just like: "Ugh, I'm still not fit enough.😟 I should have lost all of this weight already.😒"? . You need to ask yourself:... . 1️⃣Are you really investing not else but YOURSELF into a healthier you? . 2️⃣Have you made progress since you started your journey? . 3️⃣Do you feel overall healthier and just better since you started on your fitness journey? . 4️⃣Is the way you look now more important than the way you feel? . Always remember that fit and healthy is different for everyone and it doesn't necessarily mean a 6 pack. 🙏 As long as you are making effort to create a healthier you, as long as you are making progress no matter how big - you are on the right path.😊 Listen to your body, love your body and don't beat yourself down. Sustainable results take TIME. ⏳ Be patient and appreciate every small victory along the way. . FIT is a feeling, not a visual presentation of your body. ❤
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🍪CHEAT DAY🍪 . How often do you have it? When you feel like it or is it strictly on the weekend? 😅😅 . I try to have something small "for the soul" every now and then but sometimes we go over the top.. Alex's fault 😅 Today is fine.. not too bad 😊💪 We are feeling ready to lift heavy tomorrow! 👌🙌🙌🙌

☢TOXINS☢ . We live in the 21st century when almost everything around us is polluted. Every day we are exposed to poisonous chemicals which affect our health little by little. Being healthy today isn't merely eating the "right foods". Sad, but true. 😶 . We can't do much about breathing in the cars' exhausts every day when we are outside and it's hard to find a vegetable in the store which is not wrapped in plastic. Aaand it's hard to make the "right choice" when a salad costs ...£5 and a bag of cookies costs £1. 🤨🤔🤐😒 . One thing we can actually change to reduce greatly the chemicals our bodies receive on a daily basis is changing the type of cosmetics we use.🧴🧼 All the toxic substances found in commercial cosmetics which we use every day are really harmful. . About an year ago I changed my makeup, toiletries and other cosmetics I use to organic and natural brands and I really really like all the products I am using right now. . An example is this nail polish from @benecos_official which I found in a nature cosmetics store in Amsterdam few months ago and absolutely loved the colour. 🥰 And it feels good to know I'm not soaking any of the harmful chemicals found in other brands. I also really like the @lavera_naturkosmetik eyeshadow palette and the way it smells (like flowers) 🤩🌹as well as the @100percentpure matte lipsticks.. honestly, these are the best. ❤ . I am looking for recommendations for similar brands and would be interested to hear if someone has tried any. 😊😘 . Have a lovely weekend everyone!
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🍑BOOTY BUILDING🍑 . Such a popular topic in January! What exercises do you do to train your glute muscles? Obviously squats and deadlifts but besides them? . In my latest blog I have put together 5 of my favourite glute exercises which helped me to build muscle around the hips. Link --> https://www.vanyafitness.com/po…/5-exer cises-for-a-toned-bum

🇧🇬BANITSA🇧🇬 Have you tried it? Did you like it? . Good morning! It's a beautiful Saturday and I want to share the recipe for one of my most favourite things in the world. This is a classic traditional Bulgarian food which is very easy to make. I have cooked this for many people with different tastes and they all just love it. There is no literal translation for the name of it but what describes it best would be "thin pastry cheese pie". Save this recipe and be sure to give it... a try. 😊 . Ingredients you need 👇👇👇 1️⃣ 3 large eggs (although with eggs in this recipe is like my grandma says: the more the better. You don't need more than 5. 2️⃣ 400g natural yogurt 3️⃣ 50ml sunflower oil 4️⃣ 1 tbsp baking soda 5️⃣ 1 pack (500g) thin pastry 6️⃣ 300g feta cheese . Preparation 👇👇👇 1️⃣ Put the yogurt in a large bowl, add the baking soda and mix well for about 2 minutes 2️⃣ Add the eggs and mix well 3️⃣ Add the crumbled feta cheese and the sunflower oil to the mixture and again mix well 4️⃣ Spray a baking tray with non stick vegetable oil. I put baking paper as well 5️⃣ Put 2 sheets of thin pastry and then poor some of the mixture on top. Spread it well and cover with another 2 sheets. Repeat until all the sheets and the mixture are used. Make sure you put some of the mixture on the top of the last couple sheets 6️⃣ Bake at 180°C until brown and crispy 🤩 . ⭐Bonus⭐ The best drink to have with it is airyan. Simply blend 150g of natural yogurt with 100ml of water, add a bit of salt. And enjoy. 😊
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Alright! 🤓 We recieved a big kiwi box from Bulgaria last week and have been eating a lot of them since. THEY ARE SOOO SWEET 🤩 I thought I should share with you the main benefits of eating this fruit. 👇👇👇 . 1️⃣ Source of vitamin C - kiwi has almost twice the vitamin C found in lemons and oranges 2️⃣ Induces sleep - if you have trouble falling asleep, eating kiwi before bedtime might help 3️⃣ Boosts Immunity - kiwis are rich in antioxidants which helps fight inflammation ... 4️⃣ Beautiful skin - that if you apply kiwi slices on you face and rinse after 10 minutes 5️⃣ Helps digestion - kiwis are naturally rich in fiber which helps digestion. Besides this thay contain enzyme which helps breaking down protein. . So it feels pretty good to know these are very healthy when I stuff my face with them haha
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🍪4 INGREDIENTS COOKIES🍪 . Do you like cookies? I love them.. 🙈 I always try to find some recipe that will fit Myfitnesspal without me having to skip dinner (if you know what I mean). 😅 . Last weekend I wanted to do something with the leftover dates form those healthy truffles I made. I figured: cookies! 👩🏽‍🍳 So I chopped them on very small pieces and mixed them with 20g of honey 🍯, 100g smooth peanut butter from @wholeearthfoods and 100g rolled oats from @tescofood. Baking is easy. And any shape works. Just put them in the oven for about 20 minutes on 150°C. 🔥

💐SHOULD WOMEN TRAIN LIKE MEN?💐 . Today I had a conversation with a client on this topic and I thought I should share briefly what I think. Nowadays everyone you ask will tell you - Yes, women can train like men. . According to me? HELL NO!... . But don't get me wrong. We should do strength training, we should do high intensity intervals, we should train our power and explosiveness. What we shouldn't do is have the same training periodisation as men do. The reason for this is because our hormones fluctuate during the month whereas men's don't. If men can lift heavy weights every day of the month, there are days (a week before their period) when women should focus on easier exercises such as yoga and walking because excessive physical stress can cause the same problems as mental stress. Remember, your body doesn't know the difference. . So I believe "women can train like men" means we can to the same type of exercises and intensities. There is no reason why you shouldn't deadlift and do strength training. But how often we should lift heavy, that's different.
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🌱VEGAN TRUFFLES🌱 . Last Saturday we had a very easy to make, sweet and healthy snack and I thought I should share the recipe with you. . All you need 👇... 1. 200g pitted dates 2. 1 large banana 3. 100g coconut flakes 4. 50g 90% dark chocolate 5. 50g hazelnuts . Preparation 👇 1. Blend well the dates and banana in a blender 2. Add 60g coconut flakes and mix until you get an even texture 3. With hands make a small ball shaped bites with 1 hazelnut per piece 4. Roll the pieces in a bowl of chocolate flakes or coconut flakes.
They go really well with coffee and tea (obviously). Just remember that even though they are quite healthy, dates have quite a lot of sugar so be mindful as to how much of these you have. Enjoy! 🌱
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DO YOU CHALLENGE YOURSELF? . Since 2020 came and many of us have new year's resolutions I can't help but think of what can I do to become a better version of myself. . I cannot "start going to the gym" because I was doing that already. What I can do better this year is spending more time outdoors. With the neverending rain and wind in Scotland it's quite hard but that shouldn't be an excuse. 😅... . What's your new year's resolution if you have any? 🤔
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Which one are you? 😀😀