In one of my last interviews, my husband introduced me like this:
Yoana Zhilkova, Bikini athlete and champion, a woman almost 40 y.o.;)
It was a lot of fun in the studio. I've never been shy about telling my age. I'm even proud to share it.
Let me tell you, the older I get, the better I feel in my own skin. I attribute it to a deep self-awareness - it's important to pay attention to ourselves and take care of the body, which is our only home. If we break it, everything else loses its meaning!
By focusing on health, balance and physical activity, I prove to myself that I can be in shape at any age, even better than when I was my 20s and childless 😉
It's no secret that our bodies begin to age as we age. That's life, but getting older shouldn't be a reason to get out of shape. Keeping fit makes us look younger and more beautiful.
It's directly related to health and physical activity. To stay active at 30, 40, 50 60…is beneficial for all of us because we know that modern life requires us to work sitting most of the time. We come home immobilized, tired and hungry because we either ate very little during the day or we ate nothing at all. Then at home we eat a large amount of food, usually junk, and then lethargy sets in. Naturally, the result is weight gain, fat accumulation, increased feeling of fatigue and malaise. This unlocks many different health problems. We need to change that!
You will hear a variety of recommendations on what to do to be in shape. However, the recommendations are one thing, but the reality is often different.
If you are not able to follow certain recommendations, programs, plans, just be physically active according to your capabilities and your health status. That's what I do when creating your training and diet plans. Everything is tailored to your lifestyle and goals.
What am I doing?
▪︎ I walk a lot
▪︎ I lift weights not only because of the competitions, but because the presence of muscle mass is an important factor in maintaining a healthy metabolism. Did you know that muscles allow us to use the calories we consume as fuel for physical activity instead of being stored as fat? ▪︎ I train smart, without abusing with weights, protecting myself as much as possible from injuries. I don't chase records, I aim to build a healthy and beautifully shaped body.
▪︎ I train smart, without abusing with weights, protecting myself as much as possible from injuries. I don't chase records, I aim to build a healthy and beautifully shaped body.
▪︎ I stretch at home and at the gym, it's magical on a physical and mental level.
▪︎ I eat a balanced diet, I eat both healthy food and "junk", but in a ratio of 80% to 20%.
▪︎ I rarely eat out, I rely on homemade food, because I choose and buy the products myself and I know what I am giving to my body.
▪︎ I know the macros I need for my goals and I follow them in my nutrition, but note – tentatively! Strictly tracking every gram of protein, fat, and carbohydrates is often mental strain and has negative consequences.
▪︎ I also take time to relax – I personally like to go to the spa, get a massage or just lie at home and watch a movie with my family or read a book…
▪︎ I focus exclusively on balance in my daily life. Nothing extreme. Of course, the competition periods are quite different, but even there I put my health first and act rationally.
And that's it - with a few simple daily actions, every woman can achieve and maintain good shape.
Interesting and useful facts & tips for you:
▪︎ We can stay in shape by being physically active at home, on vacation, at work.
▪︎ The activity can be very different: walking, cycling, hiking, fitness, swimming, dancing, yoga, etc.
▪︎ Physical activity does not always mean some kind of sport.
▪︎ Ladies, housework is also a type of activity and good for health (washing windows, floor, sweeping, washing the car, gardening etc...). I'm sure you don't realize that cleaning the house more intensively also burns a lot of calories.
▪︎ I recommend that you move around on foot or by bike if possible. I walk a lot, as I mentioned above. In the morning I walk the children to school - winter, summer, it doesn't matter. This is a 30 minute brisk walking that I use as part of my aerobic workout. Whenever I have the opportunity, I walk!
The benefits of regular physical activity:
▪︎ has a beneficial effect on physical and mental health
▪︎ improves the quality of life
▪︎ strengthens bones and muscles
▪︎ protects against various chronic diseases
▪︎ keeps the physical and functional abilities of our body in good condition
▪︎ increases our self-esteem
▪︎ helps to control daily stress
▪︎ increases the concentration of serotonin and norepinephrine (brain neurotransmitters) which protect us from depression, anxiety, irritability. In short, we are simply happy and satisfied with ourselves!
To finish, I will tell you - move! Choose an activity that gives you pleasure and at the same time easily fits into your daily life!
Until next time!
