Tsveti Fitness

Day 19 of 24 days of Wellness Challenge!

Happy Sunday! Today we slow down and take the time to appreciate our amazing bodies. Today’s workout is a yoga inspired flow that will help you relax and work on your flexibility. Check out the post above for the exercise circuit and see my stories to see how to perform the exercises.

Today’s Healthy Habit: Deep Breathing Exercises
Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress. You can start with this simple breathing exercise: Box Breathing. Box breathing can reduce stress and improve your mood. The slow holding of breath allows CO2 to build up in the blood. An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.
Follow these steps:
1. Keeping your hands relaxed in your lap with your palms facing up, focus on your posture. You should be sitting up straight. This will help you take deep breaths.
Inhale slowly and deeply through your nose to the count of 4 (count very slowly in your head).Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your abdomen.
2. Hold your breath for another slow count of four.
3. Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen.
4.Hold your breath for the same slow count of four before repeating this process.

Try box breathing and comment below on how you feel.

December 19th daily challenge - check out the post above for the daily workout and details about the daily challenge. DM me if you have any questions.

Day 18 of 24 days of Wellness Challenge!

It’s the weekend! Any fun plans? I hope you are spending some time outdoors, doing something that makes you happy. Today’s 15 min workout is all about jumps! Check out the post above for the exercise circuit and see my stories to see how to perform the exercises.

Today’s Healthy Habit: Meditate
I am sure you have heard of the many benefits of meditation - reduce stress, control anxiety, promote emotional wellbeing, improve focus and better sleep. But many people struggle to make it a part of their daily routine.
Here are few tips that will set you up for success with meditation:
1. Start small: 3-5min at first and then longer. Follow your breath and if thoughts arise, be aware of them and let them go and return to your breath.
2. Make it convenient: You don’t have to use an app, but the use of it could help you tracking meditation time and being consistent
3. Find a time that works: Try different times of the day and see what works for you. Morning meditation, afternoon reset or end-of-day wind-down all work great.
4. Accountability: Find an accountability partner and do a 30 day meditation challenge. Or use an app for self-accountability and daily reminders.

Comment below: Have you tried meditation?

December 18th daily challenge - check out the post above for the daily workout and details about the daily challenge. DM me if you have any questions.

Day 10 of 24 days of Wellness Challenge!

Happy Friday! What are your plans for this weekend?! Celebrate the end of the work week with today’s calorie torching 15 min workout. Check out the post above for the exercise circuit and see my stories to see how to perform the exercises.

Today’s Healthy Habit: Eat Sitting Down
We are always on the go but when it comes to eating you should take your time and sit down. This will help support digestion by ensuring your body is in a more optimal postural position for the digestive system. Eating while sitting down forces you to slow down and chew the food you are eating, which is the first and most important step in the digestive process. Sitting down to eat also helps to ensure that we are not mindlessly eating in front of the pantry. So, if you constantly find yourself munching everywhere around the house, implement this simple guideline of eating while sitting down to help bring more awareness to your food and your health.
December 10th daily challenge:
▪ Walk/run 2 miles
▪ Quick 15min workout of the day - checkout the stories/post
▪ Eat Sitting Down
▪ Have at least one healthy meal a day - check out my healthy meal recipes
▪ Drink 100 ounces of water daily - hydrate for better metabolism and beautiful skin.

Join the Challenge, share this post and tag me :)

Working out at 8,000 ft of elevation was a struggle when you live at sea level. 🥵Who can relate?!

I love the challenge though, think of all the extra calories you are burning! 😝 .

San Diego has so many hiking trails to explore. Hiking is my favorite activity for an active rest day.
What is active rest day?
These are the days that you take it easy, take a break from strength training and incorporating some sort of movement that is less intense that your regular workouts.
What is your favorite active recovery day activity?




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5 simple and science-backed ways to ensure your immune system has everything it needs to function optimally.

Save for a reminder and share with someone who needs this!

1. Exercise: Physical activity isn't just for building muscles and helping yourself de-stress — it's also an important part of being healthy and supporting a healthy immune system. Moving your body will
increase your blood circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.

2. Eat Well: Healthy dies is key for strong immune system. Nourish your body with protein, good fats and plenty of veggies and fruit to provide the proper macro and micro nutrients your body needs to be healthy.

3. Hydrate: Lymph fluid, carries important infection-fighting immune cells around your body, is largely made up of water. So drink up to support your immune system.

4. Manage Stress: When you are stressed, especially frequently and long-lasting, your body responds by initiating a stress response that suppresses your immune system — increasing your chance of infection or illness. Try destressing activities such as meditation, walking in nature, deep breathing, exercise.

5. Sleep: While you sleep many restorative processes are happening in your body, including important infection-fighting molecules that are being created while you sleep. So prioritize you beauty sleep.

Comment below what number 1-5 is the most challenging for you.

Happy Friday beautiful people.

I want to take a min and introduce myself to any new followers. Thanks for following my page!

I am Tsveti, a personal trainer and health coach. I experienced the benefits of exercising, eating well and prioritizing self-care myself and I want to help other people optimize their fitness and health. My 4 pillars of wellness success are:
1. Mindset - helping you realize your potential and supporting you to embark on a journey to a healthier you.
2. Movement - implementing a personalize exercise routine to get you closer to your goals
3. Nutrition - providing you with knowledge and tools to adopt healthy eating habits.
4. Healthy lifestyle habits - create long term change by implementing healthy lifestyle habits.

I would love to hear more about you!



# getfitwithme

Stuffed peppers were a big part of my childhood. The traditional Bulgarian recipe includes a mixture of rice and ground meat, that I wanted to modify to low-carb version. So here is my paleo interpretation of Stuffed Peppers using ground bison meat which makes for amazing flavor.

Protein 18g
Carbs 8g
Fat 9g

Recipe link on my blog. Find the link in my bio.

Let me know when you try it!

Do you know who listens to you? YOU DO!

You and I am sure someone you know NEEDS to read this:

STOP talking negatively to yourself.

Your thoughts and words have a huge impact on your results. Use that to your advantage and change your attitude towards yourself and your goals.

All of your life you have been limiting yourself by saying "I can't do this because I don't have this...or I am not good enough...". And guess what, with that attitude, you will be exactly that: not enough.

Have you tried to reverse these statements? Because YOU CAN!

You are enough. You deserve it. You can do it! And most importantly: there is nothing to loose by believing in yourself, so crush those limitations, spread your wings and fly!

Save this, use it as a reminder and share with anyone who mind need a reminder.

The weekend is your opportunity to get outside and move.

What is your favorite outdoors activity?

Do you have the support of your tribe?

As you embark on your new fitness and health journey it is vital to surround yourself with people that support you. This is your individual journey and you will start to make healthier choices and activities that get you closer to your goals.
This behavior will be different than what you used to do and your close friends and family might not understand it. If you feel like you do not have the support of your tribe, I encourage you to have this conversation with them. They might not be on the same path as you, but they will understand your intentions and see how much positive influence these new changes have.
So walk your path with determination and surround yourself with people that support your journey.
Do you agree? Share your experience below.