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.



Stay happy & strong in 2015

Happy new year

Hi all happy& strong people. Hope,you had a wonderful Christmas full of joy, love and peace. Have you already set up your goal for 2015? As I said before "goal setting is essential for any human action, especially when you're expecting a steady progress. We could talk hours and hours about how important it is to have a goal.  It does not necessarily need to be sport or fitness-oriented goal like to run a half-marathon. It can be anything that keeps you moving forward, develops you as a person or professionally. Sometimes, it is just a part of your life that makes you feel fulfilled".

To help you a little bit, the key is to know how to set up your SMART goal! Please, feel free to print my SMART SHEET:


My goals are to:

be able to do 20 pull-ups with no break by the end of February. Wish me luck! As you see, I set up a specific goal with time bound and it also includes number and conditions. 

be able to do "standing split" by the end of February. My "split goal" reflects my larger goal = improving my flexibility. I definitely need to stretch more and I already took my first steps to achieve it this morning in yoga class. Namaste

complete Nation's Triathlon and be in top 5 in my age group. Very specific, very realistic and super challenging as well. Doable, if I keep hard work. The race is taking place on September 13t, which is 8 months from now.

Stay Happy& Strong in 2015 and don't forget:

"Tomorrow will be the first blank page of a 365 page book. Write a good one".

Happy New Year


Hi Happy & Strong people!

I really enjoyed my Thanksgiving weekend in Vermont. I know, we don't get much snow here in Virginia (at least, as of now), but ski season is definitely here, so I prepared for you "Pre ski warm up workout". My new workout is designed to build muscular endurance - it engages key muscle groups, so your legs are ready even for the steepest slope. To get started, make sure to include at least 15 minutes of cardio and don't forget to stretch afterwards.



Happy St. Nicholas Day everyone!

I know, St. Nick is not very popular in the US, but in Europe it' s kind of a big deal and it is one of my favorite days of the year. That' s why 6th of December usually reminds me that Christmas is coming. Traditional celebrations of St. Nicholas Day include gifts left in children's shoes. Of course, kids have to clean their shoes beforehand. I really wonder if parents like this tradition just to have us clean our boots. But why shoes? Back in the day (4th century), Saint Nicholas who was a Christian Saint and bishop built himself a reputation for gift-giving by putting coins into other people's shoes. Nowadays, all good kids receive treats - candies, cookies, chocolate (mostly chocolate, in my case), fruits and nuts.

So, happy gift-giving and here is my present for you (I kept chocolate for myself).

Stay Happy & Strong


Hi all Happy & Strong people!

Today, I am bringing you a brand new workout routine that can be done done anywhere, anytime and with no equipment.  My "Tuesday Workout" is designed to sculpt your legs, arms, core while keeping your heart rate up.

This is how I keep myself in shape, so let's do it! Complete the routine 2-3 times.

You're going to love how amazing and happy you feel afterwards.


Happy Sunday to you all.

I am back with "My very favorite".

This is the best and the most motivating quote I have found so far. I am also happy to share the picture. Yes, it' s taken in beautiful Slovak mountains. Now, you all know why I love winter so much.

Enjoy climbing and stay strong.

So yummy! Siggis's, the traditional Swedish drinkable yogurt is slowly fermented for a soft, buttery flavor and made with milk from family farms in New York, real raspberries and a light touch of agave nectar. This used to be my to go breakfast during my college times. Cheers!










I have been looking for a microwavable Teddy Bear for almost a year. It' s adorable and just perfect for heat therapy, because it soothes pain and provides relief from colds, flu and cramps.


Time to Climb! "Mountain climbers" is my favorite total body exercise. Ready! Set! Climb!

Although laughter might be the best medicine, this is how not to do Mountain Climbers: :-)


Wake up your abs with this 2 weeks core challenge!

As you already know, strong core is the key, no matter what you do. If you were wondering how to improve your balance or to do complicated yoga poses, it is time to strengthen your core. It is important to understand that the contraction of the transversus abdominis and multifidus muscles occures before any movement of the limbs, which simply means that all movement starts at the core. 

Remember, flat stomach doesn't mean strong core.

I recommend starting your day with simple core exercises as you wake up in the morning. It is the best way to speed up your metabolism and plus you will definitely feel awake. 

Here is your week #1 plan. I'll be back with week #2 plan on Tuesday.

Have a nice weekend everyone. Stay happy & strong!



Goal setting is essential for any human action, especially when you're expecting a steady progress. We could talk hours and hours about how important it is to have a goal.  It does not necessarily need to be sports or fitness-oriented goal, like to run a half-marathon. It can be anything that keeps you moving forward, develops you as a person or professionally. Sometimes, it is just a part of your life that makes you feel fulfilled. 

Agree with me or not, life with no goal is life with no direction and it might end up running in circles. In better case, in worse, you'll be stagnating (It's in conflict with the very basic definition of the words "life", "lively", "to live").

To help you a little bit, the key is to know how to set up your goal in order to make you feel accomplished. The author of the bestselling book "Your Performing Edge", Dr. JoAnn Dahlkoetter determined 5 basic principles that help you make goal setting more effective.

And this is how I did it:

  • Focus on aspect within your control

As a newbie triathlete I directed my energy towards aspects of training and competition that are potentially within my control. In other words, adjusting my training plan, diet and effort level to my work schedule (I've been lucky with this one). Elements such as weather, placing, competitors are beyond my control and I should not really worry about that. If weather sucks, I simply modify my training. If competitors are too fast, I run faster (that' s what I call competition).

  • Create measurable goals

Write your goal to your journal, log book, notebook. Anywhere, so you can see it everyday. Try to be as specific as possible which means the goal should provide a framework for evaluating progress such as time. My goal is already pinned on our board together with the bib number from my first triathlon race, so I see it everyday - consciously and subconsciously.

As you can see, the goal for my first triathlon season is to complete Nation' s Triathlon in my almost hometown Washington DC within 2:45 and possibly be in top 10 in my age group. Very specific, very realistic and challenging as well. Doable, if I keep doing the hard work. The race is taking place on September 7th, which is roughly 2 months from now.

  • Set both long term and short term goals

As a fitness coach I have my clients setting up their short term goal based on long term goal, knowing that purpose of setting up your short term goal is to bring you closer to your final goals. Do not skip your short term goal. Realistically speaking, if you decided to lose unwanted weight, you're not gonna lose 30 pounds in one month (in a healthy way). Set up up a short term goal that will lead to losing those 30 pounds, focus better on losing first 8. Accomplishing my long term goal I see myself crossing the Ironman finish line within five years. (Lake Tahoe = more specific goal). I would die for competing in such an amazing race (thinking that it consists of 2.4 miles swim, 112 miles bike ride and a marathon run I will definitely be close enough).

  • Make your goal public

Don' t keep your goals to yourself. Share it with friends, colleagues, family, so they can be part of it and encourage you on your way. You'll be surprised how many people will support you and will become your fans if you will allow them. I posted my short term goal in my Facebook news as I have registered for Nation' s Tri, so my friends know what I am up to and that I am most likely not gonna party hard with them while training for my race, indeed. 


Don' t be afraid to talk about your goals and make them real. After all, research has shown that those who make their goals public in some way perform significantly better, but that' s already about effects of eccentric motivation and we will come back to this topic.