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    Getting Back In Shape
    Getting Back In Shape
    Getting Back In Shape
    Ebook154 pages2 hours

    Getting Back In Shape

    By Ekaterina Serebrianska

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    About this ebook

    Getting Back in Shape
    Advice from Olimpic champion about Nutrition, Exercise Style

    Do you often look at yourself in the mirror and say, I want to lose some weight?
    Do you know how to enjoy delicious and healthy meals and still lose weight ... How to lose and maintain a stable body weight?
    What kind of exercises to do to keep fit? How can you find the perfect coach among the eager masses? How to find out what type of sport is best for you? How to deal with delayed onset muscle soreness (DOMS)?
    How to look stylish and disguise figure flaws, and more importantly, how to be happy.
    The book Getting Back in Shape by Ekaterina Serebrianska is devoted to all the above-mentioned issues. Ekaterina’s tips help women change their lives, look attractive, feel healthy, and happy. The book covers the following topics: balanced nutrition and healthy diet, Olympic champion secrets – how to lose weight without dieting, effective workout at home and in a group, beauty tips, and fashion.
    “I am sure that every woman could write her own treatise on what is necessary and what is not, what is right and what is never in the world. I have a lot to share with you, and in fact, you should agree that there is no need to hide something that could serve somebody hand and foot. Perhaps, this book does not claim to be a panacea for every woman's eternal problems, known as "how", "when" and "with whom". Nevertheless, it helped me understand a lot. Putting a full stop on the last page, I might discover the greatest secret of women's happiness.” E. Serebrianska

    LanguageEnglish
    PublisherEkaterina Serebrianska
    Release dateApr 23, 2014
    ISBN9781310311284
    Getting Back In Shape

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      Book preview

      Getting Back In Shape - Ekaterina Serebrianska

      Chapter 1:The Alchemy of Happiness

      Every woman becomes a naturalist at some point and begins to search for her own way in the outside world. Each of us has experienced this freedom.

      I am not an exception. Sometimes my efforts were successful and sometimes they were doomed to failure. However, despite everything, whenever I am asked the question, Are you successful? today my answer is a firm yes! I am successful at work, in my personal life and in motherhood. My achievements inspire me, give me confidence and help me move on. Writing edifying texts is not my style. I am sure that every woman could write her own treatise on what is necessary and what is not, what is right and what is not in the world. I have a lot to share with you and, in fact, you would agree that there is no need to hide something that could serve another’s needs. Perhaps this book cannot claim to be a panacea that will solve every woman's eternal problems, such as answering all the questions that begin with how, when and with whom. Nevertheless, it helped me understand a lot. Putting a full stop on the last page, I might discover the greatest secret to a woman's happiness.

      The components of happiness are different for every woman, but there are several foundational principles to be followed in order to enjoy every day of your life. What does a woman's happiness mean? How to define it? I have given this matter considerable thought. I have asked my friends, numerous acquaintances and business partners. Sometimes their answers strike me with their uniqueness and extravagance. However, I believe that there must be something in common for all women, namely, the desire to stay healthy, to have a perfect appearance, to love and to be loved, and to find her own niche in our difficult modern world. So, to be able to take the first step towards desired female happiness…

      What should be done, what kind of challenges do we have to overcome? The answers are numerous. Do a reality check of your goals and expectations in order to ascertain what you can truly accomplish. Make sure that your goals are realistic and attainable. I will do my utmost to help you shape up your body and enjoy vital energy! Believe me, as soon as your lifestyle becomes healthier and more active, your emotional state will improve significantly! Therefore, the relationships with your loved ones, children, colleagues and with yourself will be positively impacted. You will know yourself better. Interesting…

      To start with, let me introduce you to 3 issues presented in my first book.

      1. Diet: I would replace this sore and frightening word by the notion balanced nutrition. How do you know your nutrition is balanced? A sense of fullness and satisfaction from food, enough energy to implement your plans, a normal weight, a beautiful complexion, smooth skin, strong hair, etc. By 50-70% it is balanced nutrition, my No. 1 helper, which you should praise for all of these results.

      2. Physical activity: Let’s call it Fitness or Physical training, — regular workouts! Personalized, gradual and comfortable for the mind and body. This is what Fitness is about.

      3. Self care or the basics of beauty for the most beautiful woman, — this includes well sleep, positive emotions, fresh air and exercise as well as STYLE. Ways to emphasize your virtues by means of clothes. Cover up imperfections in body shape that all women have. How to immediately correct undue kilograms with a properly chosen dress. Find out in the Style chapter.

      My little secrets

      Like any other woman I have my own secrets. To name a few, I like to make my way to the refrigerator in the middle of the night and eat something forbidden while my conscience sleeps. Sometimes I’m not eager to go to the gym or jogging. I have tried multiple diets and techniques, and many of them were disappointing. Not all experiments on my body were efficient and successful. Some appeared to be short-term and uncomfortable while others made me irritable and even miserable. However, thanks to them I have gained solid experience. My sport success and achievements in self-cultivation have given me courage to share my experience with you. Only personal experience allows me to create techniques that help me feel good and look gorgeous with minimal time and money spent.

      It may seem that as a woman promoting a healthy way of life, I should not tell you about my excessive weight and reluctance to do morning exercises, but I’ve decided that I want to be honest with myself and with people whose life I affect one way or another.

      I recently told my son, Don’t eat this food because it is harmful. I heard a brilliant response, But what should I eat instead? Indeed, we don’t always understand how important it is to find a worthy substitute. For instance, to substitute harmful food with healthy food, bad habits with good habits, pessimism with optimism. I hope that with the help of this book you can understand what and why you need to eat, what exercises you should do that will make you more balanced and self-confident, and how you can gain joy. When you consume food, however, realize that you are not only satisfying your hunger but also filling up your body with minor minerals, vitamins, proteins and carbohydrates that are essential for a productive and healthy life. You will also enjoy the movement of your body by doing physical exercise. And one day you will be able to explain to your daughter or son how to become the same as you – happy and beautiful.

      Since I prefer working with professionals in their fields, I invited an expert nutritionist of Ukraine to co-write the chapter on balanced nutrition. His name is Petr Alexandrovych Karpenko, Doctor of Medical Science and Head of the Department of Nutrition and Clinical Trials for Preventive Treatment at Medved's Institute of Ecohygiene and Toxicology. It is with his professional help that I wrote this useful chapter containing a detailed explanation of why it is important to know what’s on your plate.

      To work on the chapters Fitness and Style, I invited my friends who are Ukraine and the world’s leading specialists in their fields. They are my close friends and associates. I hope that our friendly team will be right for you. I have been working with them for more than 15 years on the perfection of my body image and my television projects about health and various sport techniques, which is available on DVD.

      Let me introduce a very cheerful, active and lovely person, Ksenia Slusar. She is a master of sports, a fitness trainer, and a leading professor at Borys Grinchenko Kyiv University. For more information about Ksenia Slusar, visit www.bodysculpt.com.ua. 

      Olga Seymur, stylist and image maker, creates styles for celebrities, businesspeople and politicians. She is a columnist on fashion and trends for Peluquerias Hair Styles Ukraine magazine, a make-up artist, founder of a school for professional make-up and style, an expert on home-made cosmetics, and the presenter of the ''Beauty in 12 hours" TV program. Her Facebook page is Olga Yasmin.

      In this book we will unveil the secrets to a beautiful look, slender body shape and naturally splendid mood and health.

      Are you ready to join me in this journey called Self Discovery? Then let’s go!

      Chapter 2:Balanced Nutrition

      When we have a meal or eat snacks, we are often not aware of its ingredients. However, our main criterion is the attractive look and taste of the food. Should we bother at all about what we eat?

      The nutritionists are unanimous. They are fully supported by cardiologists, dentists, endocrinologists, therapists and fitness trainers. It is obligatory to know the ingredients of food on your plate before it goes into your stomach. Isn’t it high time you listen to the experts? I am confident that we should at least take a look at all the arguments, put them together and make our conscious choice.

      In order to easily puzzle out all the nuances of a balanced diet, stabilize weight and free your mind from the necessity to remember all the encyclopedic data, I have developed a 'Food & Sport Diary' on my official website www.Ekaterina.ua.

      If you use this 'Food & Sport Diary' for 4 to 12 weeks, you will get a pleasant bonus: weight correction from 3-10 kg. This will help you get into a better mood, energize you to become more productive, and help to stabilize your nervous and cardiovascular systems.

      In my opinion, it is important to develop healthy eating habits. You should start with changing your overall attitude toward food. We should eat not only to satisfy our taste buds or appetite for food but also to be healthy. When this fact is realized, everything else will work to make the human body function and stay healthy. I could compare it to a car that needs gasoline in order to move or to a fireplace that will go out if you don’t put more wood on it. However, food is not only fuel for the body but also nutrients that perform a variety of very important functions; one of which plays a protective role in our body.

      Every minute of our lives we are exposed to attacks of adverse external conditions, regardless of our age, including stress, physical load, and the bad ecology of modern cities. All these affect our health, well being and appearance. Food (or, in other words, the dietary minerals of which it consists) helps to confront those factors, triggering the mechanisms of self-regulation, resistance to infections and environmental hazards, and, finally, giving our body strength for recovery and the elements needed for growth. That is why it is so important to be aware of the biological properties and ingredients of products in order to wisely regulate vital body processes and control the state of our health, appearance and even mood! Trust me, this is not only possible, this is

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