Bukowski sisters took social media by storm. They win fans by promoting a he althy lifestyle and sharing their recipes and diet tips. Read who the Bukowski sisters are and learn about their proposed exercises and dietary recipes!

Bukowski Sisters , i.e. 24-year-old Martyna (Marsi) and 26-year-old Patrycja (Pati) started writing about fashion, now they also focus on he althy eating, fitness and beauty.Bukowskie Sisterscome from a small town where, as they say, they did not have many perspectives, so they decided to create a blog and work on it in their free time. From childhood, they were interested in sport - they practiced, among others. karate and basketball, which is why they focused on this subject. After the blog, it was time for Facebook (228,000 fans), Instagram (187,000 followers), and a YouTube channel (over 13,000 subscribers). In the latterthe Bukowski sistersprovide four playlists:

  • lifestyle - there are films about sports fashion and beauty care;
  • he althy szamka - sisters cook he althy dishes in the movies;
  • fit - videos devoted to he althy eating, issues related to slimming;
  • extra - videos showing what a day with a particular sister looks like, their travels, etc.

Bukowskie Sisterswant to infect other people with their passion and convince "normal girls like us". The content presented by the sisters is accompanied by a lot of photos, and the added information is presented in a very accessible form. As they point out, they are not professional trainers yet, so they do not want to compare themselves with Ewa Chodakowska or Anna Lewandowska, but they constantly improve their qualifications and participate in courses. An important part of their activities is motivating others to adopt a he althier lifestyle, they also advise their young fans on everyday matters, especially in matters of men and women.

Bukowski Sisters: diet

Both the blog, YouTube channel and Instagram of the Bukowski sisters are full of fit recipes and tips related to he althy eating. As they write, they particularly adhere to the rules of consuming at least 2.5 liters of water every day in their diet, replacing s alt with pepper,red pepper or herbs. They recommend adding cinnamon to coffee instead of sugar, and adding skimmed milk instead of fatty milk. The Bukowski sisters also point out that heat-treated vegetables lose their nutritional properties and gain additional calories, so they advise you to eat, for example, broccoli or cauliflower raw. They also recommend developing he althy habits: cooking at home and taking a meal to school / work, instead of buying ready-made meals, stocking up on vegetables and fruit, which you will be able to reach at any time. The Bukowski sisters also add that once a week you can allow yourself to deviate from the rules and reach for something sweet.

He althy breakfast according to the Bukowski sisters

See what he althy breakfast sets are recommended by the Bukowski sisters!

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Recipe of the Bukowski sisters for a he althy lunch: slimmed down spaghetti

Ingredients:

  • spaghetti pasta
  • raspberry tomato
  • feta cheese
  • small zucchini
  • fresh chives
  • garlic clove
  • cherry tomatoes
  • cashews
  • spoon of butter
  • sunflower seeds
  • s alt
  • pepper
  • spices as desired

Preparation method:

First, cook the pasta according to the recipe on the package, then brew the raspberry tomato in boiling water to remove the skin. Dice the peeled tomato and courgette, and chop the garlic. Then cook in a teaspoon of butter and covered vegetables and garlic for 8 minutes. Season with s alt, pepper and spices to taste. Serve the pasta with vegetables, additionally add crushed feta cheese, chives, sunflower seeds, cashews and cherry tomatoes.

Bukowski Sisters: exercises

Bukowski sisters focus more on presenting recipes for he althy meals, writing about fashion and beauty, motivating than presenting specific exercises, but you can also find them on a blog run by girls. So below we present the way of the Bukowski sisters for firm Brazilian buttocks.

Exercises for firm buttocks

Bukowski sisters recommend 6 exercises that will allow you to get sculpted buttocks. They are:

  • Side leg abduction with rubber band - place the rubber band above the ankles, place your hands on your hips, and then start to take each leg alternately: left to the left side, right to the right side. While doing the exercise, take care to tense your abdominals and gluteal muscles, and remember to slowly return your leg from abduction to the side. Repeat the exercise in 3series of 8 repetitions for each leg.
  • Raising the hips while lying on the back - lie on the mat on your back, bend your legs at the knees, and place your arms freely along your body. Then, firmly and smoothly, lift your hips up, engaging your gluteal and abdominal muscles. Repeat the exercise 10 times in 3 series.
  • Raising the hips while lying on the back with the leg up - take the starting position as in the exercise above, then firmly lift the hips up - the movement should be accompanied by lifting one leg at an angle of 90 ° to the ground. Do 8 repetitions on each leg in 3 series.
  • Deadlift - start with a small load of 2-3 kg, initially perform the number of repetitions that your condition allows - systematically increase the load and the number of repetitions.
  • Squats - start by doing 6 squats using the correct technique a day, systematically increasing the number of repetitions.
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Recipe of the Bukowski sisters for a he althy dessert: semolina cookies

Ingredients:

  • 120 g semolina
  • 1 teaspoon cocoa
  • 250 ml milk
  • 1 banana
  • 1 tablespoon of honey
  • a handful of peanuts
  • a handful of raisins
  • 1 teaspoon of cinnamon

Preparation method:

Boil the milk in a saucepan, and slowly pour the semolina into the already boiling milk, without stopping stirring - this will prevent the formation of lumps. Cook for a few minutes over low heat, when the groats become thick, remove the saucepan from the heat. Blend everything with bananas and spices until smooth, add nuts and raisins. Put the resulting mass in small portions (try to make them into round shapes) on a baking sheet covered with baking paper. Put the mixture in an oven preheated to 200º and leave for 50 minutes. After this time, remove the cookies and wait for them to cool down.

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