Back on the yoga mat or benefits of postnatal yoga

Yesterday, I went for my first yoga class after having a baby. Doing yoga throughout my pregnancy I felt little off balance but very strong. And I thought it will only get better after I give birth. I decided to continue my practice, but nobody told me that I will be much weaker and it will be real challenge to get back my flexibility. But here I am - back on the mat and these are the reasons why. Yoga is the best because:

Boosts your mood naturally

Yoga practice calms your mind and body. It is very important to know how to stop constant stream of thoughts that flows through your mind.

Speeds up recovery

Yoga targets your entire core, including your pelvic floor as well as lower back and hips - you will improve your stamina and strength. 

Helps you breathe properly again

Yoga breathing literally re- knits abdominal muscles and prevents you from sadness by increasing endorphins release. 

Gives you time off

Now as a new mom you need to learn how to relax like never before. Meditation will give you some time to chill, so you can continue being the best mom that you can be. It is important to realize that we need to take care of ourselves first in order to serve others. 

Improves your balance

Your balance was continually challenged as your structure and center of gravity changed during pregnancy, but don't worry too much. Your body will soon return to its pre-pregnancy state and you will find it. Both - body & mind balance. 

Builds your confidence back up

You will learn how to trust your body even more. It feels amazing to finally start exercising again. Especially, if you are used to intense workouts, yoga is a perfect way to get back to your old self without overdoing training. That's exactly what you need to start - step by step.



Thanksgiving every day

What if you gave someone a gift, and they neglected to thank you for it - would you be likely to give them another? Life is the same way. In order to attract more of the blessings that life has to offer, you must truly appreciate what you already have.
-Ralph Marston

I am originally from Slovakia and we don't celebrate Thanksgiving. How sad! Honestly, I wish there was such holiday in Europe, because there are just so many things to be thankful for. Now is the time when we reflect on all that we have and give thanks. But wouldn't it be awesome to feel gratitude for the simple things every day? It has been scientifically proven that consistently grateful people are happier, more energetic, more empathic, more spiritual, more forgiving and less materialistic. I was inspired by author Lori Bregman to practice living in gratitude and here is how I do it:

Think about five things about your home that you're thankful for.

Think about five things that you appreciate about your family.

Think about five things about your relationship with your loved one that you are thankful for.

Think about five things that you like about your career.

Think about yourself and give thanks for your body and your health, because "what you give yourself, you have for others". 

Happy & Strong Thanksgiving, 

And this is all I need to feel grateful every day <3




Workout myths = excuses?

Hey all Happy & Strong people!

Remember that exercise is an important part of your life. Don’t let the excuses to keep you from getting the workout you need. Let me debunk the myths to help you maintain a healthy weight and stay in shape. 


There is still too much emphasis placed on what the scale says.Your weight has very little to do with your fitness level. Muscle weights more than fat, so it’s common to see an increase in weight when performing lifting regimens after a few weeks.  What is important to measure is seeing how your clothes fit and how you feel overall. I' m 5'6 and my pre-pregnancy weight was 130 pounds. Confusing..I know, but this is what 130 pounds looks like with 15% body fat.



Your body needs extra fuel to workout. Good fuel!  Losing pounds and burning fat happen when you have calorie deficit. However, caloric deficit works the opposite way, that’s why your food intake should consist of a balance of healthy fats, protein, vegetable and fruit. My snack is always a little bit of everything: healthy fat, protein, fresh fruits and veggies. It's the best way to fend off food cravings. If you plan your meals and pack your lunch or snack, it will keep things under your control. It means that you will eat exactly what your body needs to refuel, instead of eating anything just because you're dying of hunger. In addition, such approach also slows down your metabolism. Great news is that working out on regular basis helps balance an occasional high-calorie splurge. 


Because you haven’t eaten for 7-8 hours during night (we really hope you get enough sleep) your body metabolism is at its lowest. To kick off your metabolism you need to eat breakfast that is simple and healthy while giving you energy and nutrients you need. Cereals, omelette, toast with almond butter, anything you choose is better than leaving home with no breakfast at all. 

TRUTH ABOUT bulking up

Heavy weights build the strength of your muscles so they increase your metabolism and burn fat. To really bulk up, you have to spend hours and hours in the gym lifting extremely heavy weights along with eating a very strict diet that promotes muscle gain. Loosing fat makes you look leaner - not bigger. Not to mention that muscle tissue is more dense than fat. 

TRUTH ABOUT being hungry

Don’t be fooled by habitual or emotional hunger. Your body is smart enough to let you know, when it’s actually time to refuel. Emotional eating is triggered by stress, boredom, sadness or happiness and habitual hunger is simply a habit when your body is used to eating meals or snacks at set time. If you are experiencing low cognitive functioning, so you cannot focus well, then you know it’s real biological hunger.

Stay happy & healthy & strong,