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The secret of a flat and toned stomach


Probably the most common question about exercise and weight loss is, „How do I lose my belly fat and how can I get a toned stomach?“

This article will tell you that you don’t have to do 500 sit-ups per day. And if you do them, it’s useless. And also, how do you lose weight from that belly? 🙂

I have no doubt that each of us has tried on our own skin that losing weight from the waist and stomach is the most difficult to do. I have bad news. You cannot choose from which part of our body you will lose weight and from which you don’t. Don’t get fooled by any advertising on TV for training program, special exercise, unique massage, magical pills or tea and etc.

You have to reduce the total volume of fat and the body breaks down gradually and evenly from all parts. Unfortunately for us women – it always seems more unfair as we don’t want to give up on our breasts but hope for some waist fat loss. You will not lose weight and form a lean, firm and well-developed body in a day, but here are a few things you need to change or eliminate in order to succeed:

1.) Avoid any processed foods. (chocolate, chips, biscuits, pizza, fast food, ready-packed meals, etc.)

They have a high content of fat, sugar, salt and also a high glycemic index. The feeling of satiety comes very late and therefore we will never stay with one piece. Very often, their consumption is supplemented by a super-sweetened drink. No matter how you exercise and run, a flat and well-developed stomach has no chance. There’s an oft-used saying that „Abs are made in the kitchen”. Avoid fatty foods and highly processed foods. Replace them with healthy fats that can even help you lose weight if you eat them in moderation, of course – fish (salmon, tuna, mackerel), avocado, nuts (5-10 a day) and seeds (flax, pumpkin, sunflower).

2.) You don’t sleep enough

Even though you probably often say that you have to finally go to bed, because you are always tired in the morning, there is another important reason why you should finally do it. Lack of sleep causes lower production of the hormone leptin, which gives us a feeling of satiety. But on the other hand, the hormone ghrelin, the hormone of hunger, is produced. Try to reach 8-9 hours of sleep.

3.) You are permanently stressed.

Sure. Who is not under stress? If you are not the Dalai Lama, it is normal that you sometimes have stressful days or situations – at work, at school or at home (some days everywhere at once). However, too frequent and constant stress causes high levels of the hormone cortisol and belly fat goes down harder. Another consequence is that in stress we more often tend to buy something that satisfies us either quickly or emotionally. And we crave junk food – burger, pizza, chips, cookies. I know that stress resolution is not easy to find. But try to work to make your everyday life calmer and don’t worry about everything. Try to find a way to control stress – walking, meditation, motivational sentence, etc. And most importantly, you do not deal with stress by eating and overeating. Prepare for similar situations and plan in advance. You still have your goal!

4.) You only do cardio.

You run for hours and hours, you alternate a stationary bike with a simulator and nothing. There will be nothing. Cardio training is of course great for burning fat, improving fitness and also relieving stress. But you will never tone your stomach out of it unless you include strength training. On the contrary, with too much cardio you actually burning your own muscles. The BubbleCoach training program is an excellent combination of strength and cardio training. It will provide you with lean, strong muscles and fat loss. In combination with a balanced diet your figure will get stronger, fit, and shaped, but will remain slim, without a massive gain of muscle mass!

5.) You only train “sit ups“.

Again, you can even do more damage with this decision. As I wrote above, such a thing as losing weight from one particular body part don’t exist. There are much more effective weight loss exercises than sit ups. In addition, with classic sit ups, you strengthening only the upper part of your body, and this is not enough for a nice outlined slim waist. When focusing on one part of the body, you will not achieve the same result as when you include several movements and train muscles from several angles. By involving all the muscles – Core – the centre of the body (imagine the muscles of the belly, hips and back), you can achieve a flat and elaborate belly much faster!

The BubbleCoach training program (you can download HERE) focuses on all parts of the body and also on fat reduction. It’s variability during twelve weeks does not allow the body to get used to individual combinations and therefore you always work on yourself effectively. Here is a small tasting of a combination of exercises that attack the belly fat and helps to build beautiful toned stomach. Give it a try and then let me know in the comments how Do you like it!

Repeat the series 3 times with 2-minute breaks

10 x Squat-Touch-Jump (5 on each side)(put your hand on the ground and make a good jump)

10 x Pendulum (put your feet from one side to the other, keep a right angle with your body)

2 x 5 Burpees (30 seconds rest in the middle)

10 x Bent leg jack knives

10 x Russian twist (adhere to 45 degrees angle of the body from the pad, turn the body from side to side)

You can download the complete three-month BubbleCoach training plan HERE.

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How to lose weight with avocado


Why should Avocado become part of your diet

+ Recipe for a healthy sweet

In these days, avocado is easy to buy fruit in almost every grocery store, however, it still trying to findits popularity in many cuisines. But this fruit (yes, fruit) can help you to be in good health and most importantly to maintain a slim figure. Why?

So, let’s start with what you are most interested in and what is usually the biggest scarecrow:

1. It is a healthy fat that allows you to lose weight

Fats today have a fairly bad reputation, but the fact is that we absolutely need healthy ones for life. Avocados contain unsaturated fatty acids – especially oleic acid, which is the main component of olive oil.

Enough theory, so we should eat avocado and why it’s good for us? First and foremost, it REDUCES the content of cholesterol in your blood vessels, has an anti-inflammatory effect and contains a large amount of fiber. It has a low glycemic index and thus ensures a long feeling of satiety and it makes sure that food is not stored in fat cells. Significantly speeds up metabolism and that helps to burn calories better. Isn’t that beautiful?

2. It contains a lot of nutrients and vitamins

– vitamin K, folic acid, vitamin C, potassium (more than bananas!), vitamin B5, vitamin B6, vitamin E, magnesium, manganese, copper, iron, zinc, phosphorus, thiamine (B1), riboflavin (B2) and niacin (B3), lutein

but excluding own beneficial substances:

3. Helps absorb nutrients from other plant foods

Because some nutrients are fat-soluble, they need to be combined with fat to be used by the body. Thanks to the avocado, you will receive significantly more antioxidants from vegetables.

4. You will have healthy eyes

The lutein contained in avocados significantly reduces the risk of cataracts and degenerative changes in the retina.

5. It brightens your skin

Thanks to the amount of vitamins and minerals, it is one of the best foods for healthy and radiant skin. By consuming it, you will ensure young-looking skin without inflammation. And what’s the best thing about it? It’s also a great face mask!

6. It starts up your brain

Thanks to the potassium, it gives you energy, helps to improve brain activity and reduces stress.

7. It has a great taste and consistency

Its delicate taste and light consistency predestine it for quick and easy preparation of many dishes. And what’s great that thanks to its resemblance to a banana, children will also like to eat this healthy fruit!

I feel that I could write 100 more benefits about avocado but I prefer to add a pleasant and easy recipe, because trying them is more powerful than reading the theory. And we will enjoy it even more. Sounds good?


Great dessert, and without remorse

Ingredients for 2 servings:

  • 1 whole avocado
  • 1 banana
  • 2 tablespoons cocoa powder (sugar free)
  • 1 tablespoon honey
  • 4 tablespoons milk
  • 1 tablespoon ground coconut
  • fresh squeezed orange juice


  • Mix all ingredients well until smooth.
  • If the consistency seems too thick, you can soften it with 1-2 tablespoons of milk.
  • Fill the foam into bowls or cups and put in the fridge for an hour.
  • Finally, you can sprinkle the chilled musk with chopped nuts, almonds or small fruits.
  • Enjoy!
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How important is motivation?


In today’s world of social media, we are facing various forms of motivation on a daily basis – for example there are motivational images, positive quotes or even motivational coaching. The area of fitness and a healthy lifestyle plays in terms of motivation huge importance. So, motivation is what will help you to get up from the couch and start doing something for yourself. Let’s face it, it’s exciting to buy a new workout outfit, new workout plan, bike, gym membership or a magical steaming pot for healthier cooking. Therefore, it makes sense, that those squats in the new leggings are made easier, right? When you feel those butterflies in your stomach from the joy and excitement of new plans.

And I believe that you would go to that gym, or for run, do some CrossFit or box. You would do your best for a week or so, you even motivate others.

But suddenly reality hits you, you get overwhelmed, you are stressed out from school, stuck with a project at work or you simply get in fight with someone, and your motivation is gone.

Basically, it doesn’t matter what was the reason. The motivation is gone. Life hits you hard and suddenly the pictures posted on the social media or the latest collection of sportswear do not help you to stay strong. Statistics shows that up to 70% of people who start any form of workout will finish in the first three weeks! What can you do to make sure it won’t happen to you?

Motivation will help you get started,
but only regular habits and consistency
will bring you to your dream destination.

Yes, the excitement at the beginning is great and can help you get started, to take on the new challenge. But when the motivation itself begins to change, the pictures fade and you find yourself in a new unknown situation. It is extremely important to stay focused and stay devoted to your new lifestyle. Although the world of social networking today often tries to convince us otherwise, habits, consistency and regularity are what truly will help you to achieve your goals. Idea that you do only what you enjoy, when do you want it and with whom you want it – It’s beautiful but no real. Don’t get fooled but rather let’s face it. How many things in life that are worthy have you achieved easily and effortlessly? New lifestyle with new routine is exactly what will move you forward when motivation is at a freezing point.

Here are some tips on how to do this:

Just do it

Of course, there are moments in life when you don’t feel like doing anything, you just want to freeze and not exercise at all for the whole day or even a week. Well, we all have been here. And truly, sometimes a day off is exactly what we need. But try to stop skipping exercising just because you are not in the mood. You might also don’t want to brush your teeth in the evening, but you just go and do it, right? Following your fitness program will help you create habit of following the rules to achieve your goal and most importantly that will separate you from unsuccessful people.

The amazing thing about exercising is that it can improve your health and reduce stress, regular activity can improve your quality of life. Btw. Do you know someone who has ever said after exercising: „Oh, I’d rather stay on the couch.”

The feeling of „I did it“ is great.

Start gradually and add slowly

One of the reasons why we fail so often is that we are trying to change too many things at once. We stop eating sweets, stop smoking, start exercising and eating healthier. Trying to satisfy everyone, following all the new rules and keep eating clean is simply impossible. After a short time, of course, you will get completely overwhelmed and therefore there is a big possibility that you will give up. So my suggestion to you is simple. Baby steps. Choose just one change per time. Try to start with one or two small changes. When they become a natural part of your behavior, add another one.

For example, first try to take stairs instead of the elevator.

Start your morning, for example, with stretching or even include a short warm-up. Do not try to manage everything at once, it will be very difficult to follow everything from the beginning.

Have patience with yourself

Sometimes even strangers are not as critical as you are of yourself. Stop underestimating yourself, blaming yourself for everything you do differently or for your failures. Building healthy habits takes time, so treat yourself and enjoy every little progress. A difficult week sometimes just happens. Don’t focus on what didn’t work out, but on what you can change next time. And that is why it is important to set realistic goals. Too much pressure on yourself can start destroying you. Look for balance and not perfection.

The path to a healthier lifestyle is a big challenge and will definitely take a while until you reach your destination. But don’t forget- what you do when the motivation is lost, is what counts the most. Therefore, start slowly and build a long-term sustainable lifestyle that will satisfied you.

And if it is as little as possible, enjoy the path that leads there.