Yanita about Health and Fitness

How Did You Get Started In Health And Fitness?

 I do sports since very early age. I started visiting the gym 4 years ago, just a little after my participation in the TV show Survivor Bulgaria. The season in the Bulgarian version lasts 52 days. I managed to reach the finals and as result I lost 8 kilos. Then I decided that fitness and proper healthy nutrition will help me get back in shape the fastest and I was right. After that fitness became a part of my life and I am very happy with the results I have achieved so far. Last year I was invited again to participate in the series, this time in Survivor Cambodia and I decided to get in the perfect shape in order to win the games in the show.

Your Facebook Has Really Exploded This Past Month Or Two, Why Do You Think That Is & How Does It Feel To Know You Inspire So Many People?

I hope to be a good role model to others, especially women. I hope people can look at me and see that it is possible to follow a healthy way of life, share it with the loved ones and be happy. Balance is very important. It took me awhile to find it, but I finally did and it has made all the difference in my life!

What Is Your Best Advice For Someone Looking To Start Getting Fit?

(You have to keep in mind) Remember that everyone has a different starting point and different goals. Don’t compare yourself to others, you are the most unique thing you will meet along the way. Looking for motivation elsewhere is fine, even I do that, but eventually you have to be your own motivation. Compare yourself to you and continue to grow a healthy balanced lifestyle in all life’s aspects.

Surround yourself with people you trust and who know what they’re doing. Not everyone has the same style in training and coaching, so do what works for you.

What Is Your Workout Routine? (Could You Give: All Days: Exercises : Sets : Reps)

Monday – Back, Abs

  • Pullups 3×10
  • Barbell Row 3×10
  • Wide-grip Lat Pulldown 3×10
  • One Arm Dumbbell Row 3×12
  • Seated Cable Row 3×12
  • Hyperextensions 4×20

Tuesday – Shoulders, Abs

  • Upright Row 3×10
  • Dumbbell Shoulder Press 4×12
  • Side Shoulder Raise 3×15
  • Barbell Shoulder Press 3×15
  • Bent Over Side Shoulder Raise 3×18

Wednesday – Biceps, Triceps, Abs

  • Triceps Dips 3×10
  • Biceps Dumbbell Curl 3×12
  • Standing Dumbbell Kick Back 3×12
  • Hammer Biceps Curls 3×15
  • Dumbbell One-Arm Triceps Extension 3×12
  • Standing Barbell Biceps Curls 21

Thursday – Legs, Booty, Abs

  • Thigh Abductor – 4×20
  • Sqats  4×12
  • Superset: Inner Thigh Abductor and Outer Thigh Abductor 3×30,30
  • Lunges 4×20
  • Romanian Deadlift 4×20
  • Calf Raises 4×20

Friday – HIIT session

Saturday , Sunday 

  • REST Off days are as important as training days for people who train. Our body needs to recover. On off days I like relaxing so I make sure I feed well to give my body the right nutrients to recover for the days to come.

What Is Your Diet Like?  Supplements? (Could You Give Your Daily Diet i.e. Meal 1 / Meal 2 / Meal 3 etc) and also what your philosophy is on nutrition and diet in general)

My diet changes based on my goals and how lean I am! My diet will usually change about every five weeks. Usually the changes are based on my goals in the gym and how my body is responding to the food I am eating. I will usually eat about six times a day, depending on how long my day is. My meals are spaced about 2 ½ to 3 hours apart. The breakfast would be oatmeal. Throughout the day I am having meals with lots of protein. I prefer white meet, fish and green veggies.

MY PROTEIN: chicken, turkey, sirloin, egg whites, protein powder, and fish.
MY CARBS: oatmeal, white rice, sweet potato
MY VEGGIES: Broccoli, Asparagus, Cucumber, Salad
Supplements:  BCAA’s, Protein

What Are Your Favourite Exercises/Tips For Developing That ‘Booty’?

DO YOUR SQUATS! Squats and deadlifts are my two favourite exercises. Learning how to really isolate the proper muscles with different types of lunges and jumps is essential.

Your Abs Are Amazing! What Are Your Best Exercises For Developing Abs?

I train my abs every single day. At the beginning I started with only 10 minutes each day at home. So I built up quite  a good base. Now I diversify my abs workout very often and some of my most favorite sets I will gladly present to your readers. J

Give Your Best 3 Health Tips That People Can Implement Right Now:

  1. MAKE a PLAN – Will help you to achieve your goals.
  2. EAT HEALTHY – Proper Diet is the key.
  3. TRAIN HARD – Live well

How Do You Handle Setbacks & Bad Days?

Battles are fought in our minds every day. When we begin to feel the battle is just too difficult and want to give up, we must choose to resist negative thoughts and be determined to rise above our problems. Quitting is not an option at all. I strongly follow the maxima “What does not kill me, makes me stronger”

Where Does Your Motivation Come From? 

Once you figure WHY (Y J) you need to do a certain action and put this reason as an ultimate goal, nothing can ever stop you. You will always find something that needs improvement. Instead of focusing your attention on what needs to be done, focus on what you’ve improved since your last progress. Wake up every morning and ask yourself ”what can I do today to be better.”

No one is perfect. Raise your standards for yourself. We are all built differently and all have our strengths and weaknesses. Take every opportunity in life and do what interests you, excites you, and don’t let anyone ever stop you!

What Are Your Plans For The Future?

I will continue my online coaching. I would like to work with a great team in the fitness industry. I have couple of proposals so far. I want to build my own name in the industry and work with my sponsor. I am also currently designing my own clothing brand.

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