Strong by Science Bulgaria, бул. Андрей Ляпчев 71, Sofia (2026)

14/06/2024

Who do you think of when you read this? 🙃

10/06/2024

💡 Looking for ways to stay consistent with your training and healthy habits, even with the challenges of everyday life?

Join our community for support, tips and practical strategies to help you stay consistent and make lasting changes in your life.

29/05/2024

Your goal is to lose weight, but if overeating is your Achilles' heel, we've compiled a list of strategies to help mitigate this challenge.

1️⃣ Avoid drastic calorie cuts or complete food group eliminations. Opt for a moderate calorie deficit (if weight loss is your aim) and strive to prevent extreme hunger episodes. Prioritize foods high in protein, fiber, and water content to promote satiety while allowing for occasional indulgences.

2️⃣ If certain foods are triggers for overeating, consider keeping them out of sight or in less accessible places. You can refrain from purchasing them, freeze them (thawing only when needed), store them in locked cabinets, or in seldom-used cupboards. Conversely, position healthier options prominently to encourage their consumption.

3️⃣ While exclusively consuming cooked vegetables and lean protein might seem appealing for weight loss, monotony can lead to boredom and cravings. Maintain a calorie deficit by enjoying a diverse range of well-flavored, balanced meals.

4️⃣ Mindless eating often contributes to overconsumption. Focus on eating while seated, chew slowly, and relish the flavors of your food. Refrain from multitasking during meals; avoid working, watching TV, or scrolling through social media simultaneously.

5️⃣ Tailor your eating schedule to suit your lifestyle and preferences. Whether it's intermittent fasting, frequent small meals, or traditional three-square meals a day, choose what aligns best with your hunger cues and energy levels.

6️⃣ Sleep deprivation can trigger excessive eating due to hormonal imbalances. Prioritize quality sleep to regulate hunger hormones. Similarly, manage stress levels through activities like meditation, socializing, engaging in hobbies, exercise, and deep breathing exercises to support your weight loss journey.

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Discover the joy of working out and eating well with Strong By Science. Just send us a message and start your journey!

21/11/2023

🏋️‍♀️ The lack of weight loss during a weight loss regime is the reason why many people think that the "calorie theory" doesn't work. 😕 However, in reality, the main reason for the lack of results is the unawareness of the many factors that can influence the "calories in vs calories out" equation.

🔋 The "energy balance equation" states that if energy, in any form, leaves the human body, then its energy stores will decrease in accordance with the loss (and therefore weight in the long run).

According to the energy balance, there are two main mistakes that lead to failure in people's attempts to lose fat:

1⃣. Mistakes related to CALORIE INTAKE
2⃣. Mistakes related to CALORIE EXPENDITURE

However, all of these mistakes lead to one single reason why people fail in their attempts to lose weight, namely:

⚠️ CONSUMING MORE CALORIES THAN THE NECESSARY FOR WEIGHT LOSS ⚠️

🎯 That's why recognizing the reasons leading to consuming more calories than the necessary for weight loss is vital to achieving the desired results.

22/08/2023

🤰 After the second pregnancy Iva could not recognize her body.
This is what she told us before we started working together.

We also found out that:
😑 she got a herniated disc and daily low back pain
🍏 had never followed a diet before
😖 has a fear of weight training

The strong recommendation for our team, and specifically for our trainer Simeon Tsvetkov, are the reason why Iva still came to us.

Starting training with Moni, Iva expected.....to stay in the gym for hours, and on the fly learned that it only takes 40-50 minutes per visit ⏱️..to be subjected to a regimen that kept her hungry, and over time she experienced firsthand that she could lose weight without extremes 🍕

So in just two months, Iva lost 4 kilos 🙌 and lost 9 centimetres of her belly circumference 🙌!

Here's how Iva herself felt her way there:

"After the very first workout and my conversation with Moni, I knew I was in the right place.

He is a great professional, extremely patient, energizing and motivating!

With his help I realized that there are no forbidden things, absolute deprivations and limitations.

3 months later my back doesn't hurt, I'm doing exercises that at first seemed impossible, I'm lifting weights I never imagined I'd lift and... I don't have корем☺️

I look forward to every workout and leave the gym energized and with a special feeling that I have accomplished something very important.

Thank you, Moni, for always patiently listening and explaining!"

😎 Our goal is not just to make our training goals come true together. We want them to have the knowledge and skills to sustain what they have achieved long term: effortlessly.

If our way of working sounds intriguing to you and you want to learn more, drop us a line 💬. We'd love to hear from you and discuss any questions you have.

31/07/2023

Adequate protein in the diet is vital not only for fitness results, but also for a person's overall health. A popular belief is that high protein in the diet is potentially dangerous to health. Is this true?

27/06/2023

😑 Not everyone can count on support from their loved ones when they express a desire to change their habits.

A common example:
😒 You start working out and paying attention to your diet, but this, consciously or not, makes the people around you feel guilty about the choices they are making.

🤷‍♂️ That's why it can sometimes be incredibly hard to find understanding from the people around you.

🤝 A coach, on the other hand, is someone who genuinely wants to help you and will appreciate every victory you achieve. Add to this a structured approach, knowledge, motivation, and personal attention, and you'll realize how much you can gain from working with a fitness professional.

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Ready to make a positive change and need someone in your corner? Reach out to us today and start your journey with a professional fitness coach who is eager to celebrate every win with you! Send a message to us and let's chat! 💪💚

12/06/2023

✨ Just look at the magic Marian and his coach Denis Mustanov created in less than three months.

After just the first week of training with our team, Marian realized that he had been misunderstanding both fitness and nutrition.

🤩 For instance, he was surprised to learn that he didn't have to approach his dreaded treadmill and do cardio.

🤩 He also discovered that for a workout to be effective, it doesn't need to be long, nor should you feel like you've been run over by a truck afterwards.

🤩 Marian learned (and experienced firsthand) that weight loss can occur with easy changes in nutrition and without starving.

But in addition to knowledge, Marian also got results. We measured his body recomposition from October to December as follows:

-7.8 kg of fat lost! 🔥
+2.8 kg of muscle mass gained! 🔥
+2 cm chest increase! 🔥
-8.5 cm waist reduction! 🔥
-4 cm off the hips! 🔥

😎 Here are his firsthand impressions:

"My goals were several. I had a problem with regular gym visits, which I needed to resolve. I had to part with the fat, especially in the abdomen area. I wanted to see visible results from my workouts.

As for my achievements now, I can say that I'm super happy with the results I achieved in such a short time. I go to the gym an average of two to three times a week. I have lost a significant amount of fat and I am super motivated to continue with my workouts."

😏 Motivation comes with results! That's why Marian is determined to continue on this path, and we will be right by his side to support him.

If you are looking for an approach that will ignite your desire to surpass yourself while enjoying the process: 👋 message us👋. We'd love to meet you.

26/04/2023

🤭 From the same series:

Diet according to blood type
Diet according to zodiac sign
Diet according to eye color

24/03/2023

We met Alexander in July and learned that:

😐 He has been struggling with unhealthy habits for years without success.
😓 He is looking for a visual change as well as improvement in his energy and health.
🙄 He has experience with sports and working with trainers but has never been able to find his thing that would keep him motivated when his initial motivation runs out.

Alexander trusted Strong by Science and started working online with our coach Ivaila Dishkova. Four months after starting, the measurement with a tape measure and caliper showed:

-7 kilograms of fat! 👏
-6 cm from the waist! 👏
-10 cm from the belly! 👏
-5 cm from the hips! 👏

😎 How did this happen? Let's leave it to Alexander to tell us:

"Thanks to Ivaila and the program that we adjusted according to my abilities, I started a smooth and steady improvement, through which I managed to lose a lot of extra weight without endangering the chronic injuries that I'm already dealing with.

My goal from the very beginning was to feel comfortable with my body so that I can afford to develop further. As a result, I managed to lose over 7 kg and significantly improve my performance in fitness, the energy I have throughout the day, improve my sleep, and my mood.

My dog is also happy about all of this, as we rarely have a day with less than 10 kilometers of walking or some other form of exercise together 😊

I certainly do not plan on stopping because for the first time in many years, I feel capable of chasing the idea that the only competition a person has to participate in is with oneself. And I think I can win it 😊"

🏆 Yes! The only competition is always with yourself, and the key to success is to believe in it.

😉 We strive to apply the best of science in training and nutrition with our clients, but it is just as important to help them break down the limiting beliefs they have about themselves.

☝️ Because without working on mindset and habits, change is unlikely to take root.

We believe in you. Are you ready to believe in yourself?
👋 Write to us, we will be happy to talk to you. 👋

15/03/2023

If you think that the plan you are following...
.. "is not for you"..... "will not work"..... "is impossible"...
.. it's time not to give up, but to change your strategy.

Example 1:

😖 Busy mother with a stressful daily routine who wants to lose weight but also experiences additional stress from the idea of tracking her calorie intake.
✔️🔔 Counting calories is actually just one of the strategies we use with clients. If it's not for you, you can try focusing on higher protein, fiber, and water intake.

Example 2:

😖 Doctor with an unpredictable schedule, working long and exhausting shifts and with difficult access to a gym.
✔️🔔 Neither the gym nor special equipment are a prerequisite for successful workouts and more movement. From our work, we have a lot of examples of clients who train at home and achieve results.

Example 3:

😖 Devoted to her business, a woman who spends a lot of her time on the move and has no opportunity to prepare her own food.
✔️🔔 Working with a trainer can help you become aware of harmful habits and behavior patterns that can be replaced with healthier and more sustainable ones. There is always a choice, and accumulating knowledge will help you make better ones again and again.

🔑 Conclusion:
Before deciding that you are dealing with something "unattainable," consider alternative approaches. Analyze your way of thinking: are you not sabotaging yourself with a lack of faith in your own abilities?If you are struggling, seek help and support.

07/03/2023

It's a great pleasure to share with you the progress of Velizar. 😎

We could just end it with the pictures - they speak volumes.

But if you're curious "HOW?", read on.

💁‍♂️ Velizar came to us with health concerns related to his weight. His goal was to lose fat, and he expected his coach Bozhidar Nikolov to make him a program focused on cardio exercises.

☝️ Velizar quickly realized that his perception was wrong and that the focus of the workouts could be strength and muscle building, even while in a calorie deficit.

So in 6 months, Velizar achieved:

-23.5 kg! ⭐
-17 cm from waist! ⭐
-23 cm from abdomen! ⭐
-14 cm from hips! ⭐

🤗 And here's how it happened through Velizar's eyes:

"The nutritional education and advice from the coach are invaluable. From what nutrients foods contain to how to get the necessary amount of protein without too many calories. Also, the explanations about fats, and that they should not be avoided at all costs, but should be present in the diet.

Now I can choose what to eat myself, it doesn't take me too long to plan my meals for the day, and most importantly: I enjoy it and I don't feel hungry!

Weight training is quite enjoyable, it relaxes the mind and teaches discipline. It was also extremely important for me to learn that progress is tracked and it's not always expressed in lifting more weight, but also in alternative ex*****on of exercises for a greater range of motion or load and also number of repetitions."

🙌 We thank Velizar for trusting us. Without this element, our work is of no value.
🙌 We also thank him for becoming another proof that your nutrition doesn't have to be complex, crushing, or extremely limiting to produce results.

If you're looking for an approach to fuel your desire to exceed yourself while enjoying the process: 👋 send us a message 👋.

Strong by Science Bulgaria

14/06/2024

10/06/2024

29/05/2024

21/11/2023

22/08/2023

31/07/2023

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