Sharing our knowledge.
April 3, 2016
Staying in Shape.

“How do you stay in such an amazing shape?” “What’s your exercise/diet regiment?”

“Do you seriously have two kids?”


I do often get asked the above questions… And feel very humble hearing them… As though they are addressed to someone else…


…A shy little Jewish girl with big sad brown eyes inside of me could tell you a story on how she didn’t fit in with other kids and was bullied a lot for being the only Jew in the class… How, for that very reason, she used to hate group sports and gym class in general, while secretly hoping to one day learn dancing… How upset she was when she received her first and only “C” in a gym class…


…A self-conscious teenager could tell how she never got invited to dance during school dances… How lonely and sad that felt.


  …A rejected and heart-broken young woman could reflect how she focused on study so much during the college years, that she ate lots of junk food, sweets and gained quite a bit of weight… How her ex turned her down because of these changes…


And finally, how 15 years ago she started exercising, eating healthy and changed her whole life around to align with the idea of loving and treating her body right….


Exercise and healthy lifestyle are keeping me afloat. Helping me weather tough patches of life, manage stress, act as a bright guiding lighthouse during the darker moments of my life… Creating a foundation for a young mother of two girls I once was – going through pregnancy, breast-feeding, dealing with body changes. Providing support and balancing out my emotions through life’s hurdles and joys…


Now I am so much healthier, stronger and happier with my body. If I could change, so could anyone. Below are a few rules that I follow to stay in shape which I hope you find helpful. These guidelines have worked for me, please note that they may not be the best for you as we’re all unique. If you have a medical condition – always consult with your doctor. I think every shape/size is healthy and beautiful if you feel strong, fully connected to your body and are happy with it.


I will outline main points quickly and follow up with later articles in more detail as there’s a lot I could share on these topics with you.


  • 80% of healthy/best shape comes from the right nutrition
  • Learn to listen to your body – it tells you when you’re full, what types of foods it needs and how it feels about your nutrition
  • Stick to multiple/smaller/healthy meals throughout the day
  • My diet mainly consists of fruits/vegetables which are organic and non-GMO
  • Carbs need to be non-refined, foods – unprocessed, ideally home-cooked
  • If you choose meat-derived proteins (my diet is mostly vegetarian + milk/eggs based), please pay attention to ethically raised and processed ones. No growth hormones/antibiotics in meats/chicken, no farm-raised fish…
  • I completely avoid sweets – this is my hard limit. If I crave something sweet – I try to understand whether it’s an emotional craving or a physical one
  • I always substitute my cravings for sweets/refined carbs for fruits or healthier alternatives

  • Listen to your body, take exercise at your own level, gently push your comfort limits to grow
  • My routine includes 2 days a week of intense cardio exercise (step) and 1-2 of muscle conditioning (power yoga)
  • I switch it up from time to time to keep my body engaged (cycling, weights, running etc.)
  • Nothing is impossible – so set the goals for yourself and follow through by celebrating little victories!
  • Seek support and community (class exercise, gym buddy, personal trainer)

  • Consistency and patience are the key
  • Prioritize and align with healthy lifestyle
  • Make a choice to take the stairs instead of an escalator/driving, choose physically challenging leisure activities that you’d enjoy
  • I love dancing, walking, biking, rock climbing – so these come in addition to my typical exercise routine
  • Whenever I have a choice to move or stand still – I move…

  • Love yourself, look at yourself in the mirror and focus on all of the wonderful sensations your body allows you to feel
  • Notice how well your body is working for you
  • Embrace your sexuality, embody it
  • Feel the beauty of each movement your physicality gifts
  • Feel grateful for all of the wonderful things the body allows us (pleasure, child birth, breathing, movement etc.)

Enjoy confidence, health, stress management, vitality and longer and more fulfilled life that comes along with having a healthy lifestyle.

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ZhenyaEvguenia Cheinis is an Energy Therapy Practitioner who graduated from the World's Premier Hands-on healing program.

With 4 years of extensive healing training and experience, avid interest in spirituality, human relationships, psychology and sexuality Evguenia is passionate about helping others live happy and essence-filled lives.