Olesia Stefanko

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Workouts

Lean glutes without squats

More reps or more weight

Many people still wonder whether they should choose heavier weights with fewer repetitions or lighter weights with more. And honestly, the answer depends entirely on the effect you want to create in your body. Over the years of training, I realized how ...

November 19, 2019
Olesia Stefanko

Lean glutes without squats

Lean glutes without squats

So many times I’ve heard the same phrase: you can’t grow your glutes without loading your back with heavy squats. As if there is only one way, one formula, one path to a strong and sculpted body. But the truth is far more flexible, and far more kind to ...

November 17, 2019
Olesia Stefanko

Your reasons to move

Your reasons to move

Have you ever paused for a moment and asked yourself why you work out? Not the quick, automatic answer, but the deeper reason that quietly pushes you forward even on the days when you don’t feel like doing anything.For some people it’s about changing the ...

November 11, 2019
Olesia Stefanko

Choosing your cardio

Choosing your cardio

Cardio is something we all hear about, but I feel many women still underestimate how much it can change the way you feel in your body. It isn’t just about burning calories or chasing some number. Cardio keeps your heart strong, keeps your lungs working ...

November 6, 2019
Olesia Stefanko

Plank variations

Plank variations

Plank is definitely not my favorite exercise, and I think many of you will agree with me. It can feel boring, repetitive, and honestly, sometimes I just want it to be over as quickly as possible. But at the same time, plank is one of the most effective ...

October 18, 2019
Olesia Stefanko

Training frequency

Training frequency

How often should you actually work out to see progress and still feel good in your body? This is one of the questions I get the most, and honestly, the answer is always more individual than people expect. Before you open any schedule or follow someone ...

October 7, 2019
Olesia Stefanko

Lower abs workout routine

Lower abs workout routine

Lower abs are always the hardest area to work on, and I know a lot of you struggle with getting real results there. I always say that building strong abs is not only about doing the exercises you see online. It’s a combination of your daily habits, the ...

October 4, 2019
Olesia Stefanko

Training on your period

Training on your period

I get this question from you so often, and I completely understand why it worries many women. Working out during your period still feels like a controversial topic, even though most doctors agree that it’s not only safe but in many cases even beneficial. ...

September 29, 2019
Olesia Stefanko

Faster metabolism

Faster metabolism

How to actually speed up your metabolism? I can share only what truly worked for me, because I tested every step on my own routine and on my own body. And the first and most important rule is simple: never let your body starve. This is the main reason I’m ...

September 26, 2019
Olesia Stefanko

Cardio that works

Cardio that works

Cardio is one of those topics that many people underestimate until they actually start doing it consistently. For me it was never only about keeping my heart healthy, even though this is the number one reason we all should include some form of cardio in ...

August 8, 2019
Olesia Stefanko