Author Archives: Ola Thomas

Cheating, pumping, etc: the basics of fitness slang for beginners

The most budgetary fitness club or premium establishment with state-of-the-art equipment; a giant sports complex or a small basement “rocking chair” – it doesn’t matter where you go to practice. There will definitely be good old barbells and dumbbells, which are also called “free weights”. And this is not surprising, because it has been proven that the most effective workouts (especially for those who want to gain muscle mass) are working with free weights. (more…)


01 Dec 2021


Yoga therapy belongs to alternative medicine. With the help of it, you can correct a certain disease, as well as excess weight. Today we will consider only a small, but no less important part of the techniques:
1. Cleansing breathing technique “Kapalabhati”
2. Dynamic complex Surya Namaskar or Sun Salutation
3. Regime of the day
4. Nutrition



01 Dec 2021


How important is it for you to make your body efficient, energetic, and healthy, not only externally, but also internally? And the main thing is to learn how to maintain it in this state? Yoga is the only lesson in which all structures of the body are trained, from physiological to complex subtle structures of higher mental activity!



30 Nov 2021

Benefits of taping for the fitness trainer

About taping.

Kinesio tape is a thin elastic cotton tape similar in properties to human skin.
The technique works like this: in the event of injury or excessive stress on the muscles, the excess fluid that has formed as a result of edema begins to press on the tissues, which causes pain.
If applied to the skin, kinesio tape will irritate the mechanoreceptors in the injured area and block the pain impulse.
Since the 1980s, the technique has entered the arsenal of many Olympic champions, and now it is available to every fitness specialist to work both with clients and with their own body.



29 Nov 2021

How to choose a step platform for aerobics?

The step platform was invented in the late 1980s, serving as the beginning of a real “step revolution”.
Since then, group trainings on steps (from the English step – “step”) have become a real classics of aerobics, and the range of step platforms has grown so much that it is often rather difficult to choose a suitable step.

Step Platform Options

The most common configurations are with feet (square like The Step or round like LesMills) or steps

The type of structure is important for the rate of change in step height, as well as for safety. Perhaps more intuitively, the height changes for steps with legs. This is important for high-intensity classes when it is necessary to quickly change the height of the stupa. Some steps have latches (LesMills, Reebok) for a firm hold. This increases their stability. Also, such steps are easy to transfer as a whole. It is necessary to focus on this parameter with an eye to the types of group classes that you plan to enter into the schedule.
Dimensions of the working surface
For maximum comfort and freedom of action, it is necessary to choose a step with a length of 80 cm. In this case, all participants in group exercises, regardless of their height, will be able to put their feet shoulder-width apart. It should also be borne in mind that in some exercises, clients lie down on the step. Therefore, the longer the step, the better. The leader here is The Step (108 cm).

Comfortable step widths start at 35 cm (Reebok) and go up to 42 cm (LesMills). The wider the step, the more comfortable it is for people with large feet to step on it. For example, for size 40, you need a minimum width of 26 cm (foot length). However, when training, a margin of several centimeters is required in front and behind the foot.

Levels and Height
The step has three height adjustments. LesMills and The Step can be adjusted to 10 cm, 15 cm and 20 cm. Each level (5 cm) increases the load during exercise by approximately 12%. Reebok strips are adjustable to 15 cm, 20 cm, 25 cm, making the exercise harder.
Maximum user weight
Be sure to read this parameter before purchasing a step. Keep in mind that walking calmly on the steppe is only a small part of the workout. Clients will weigh themselves down with dumbbells or barbells, jump on a step, etc. Therefore, the maximum user weight should be as high as possible. The leader in this indicator is The Step with a maximum user weight of 218 kg, in second place is LesMills SmartStep (136 kg), in third place is Reebok Step (about 110 kg).

The advantage of The Step in this indicator is achieved due to the engineering solution, which was patented back in 1989. On the upper side of the step, you can see two gutters, which are an integral part of the structure. These grooves distribute the force exerted on the step over the entire surface, preventing possible breakage of the step in the center of the working surface. An important factor here is the place of production. The Step is the only step brand that is produced in the United States.

on a step you will not find any of the springs, however absorption effect is mandatory characteristic steppe. It is provided with special materials and design features. In the production of platforms, plastic is used to “damp” the impact of the heels on the surface. Therefore, the joints and the spine are not subjected to such a load when jumping on a step, as during the same exercises on a solid monolithic floor. This is why it is not advisable to buy used platforms. Even the slightest crack, which may not be visible under the rubber coating, can lead to a decrease in the shock-absorbing qualities of the step and, as a result, provoke injury. Also, don’t expect good amortization from cheap copies.
Covering the platform
The more rubberized places on the step, the better – it is difficult to overdo it. Both the work surface on which you stand with your feet and the lower part of the “legs” should have a rubber coating or inserts. These models are more expensive, but customer safety is invaluable. It is important that the foot cannot slip off the step (including if sweat gets on the surface of the step), and that the step itself does not slide on the floor. If you decide to purchase a budget option, then pay attention that the plastic surface is corrugated, and not completely smooth.

It is worth noting that the rubber coating of expensive steps will undoubtedly last longer, and you will not need to change them regularly. However, the rubber cover and feet should be checked periodically. If they are frayed, it can lead to injury.

In this regard, LesMill’s steps have one significant advantage. Usually, the steps are made of plastic, on top of which a rubber coating is glued. Over time, this rubber coating may begin to peel off. In this case, the client can catch his foot on the unstuck corner, or the rubber coating can completely come off. All this is fraught with injury. In contrast, the LesMills step is completely made of rubberized plastic, which eliminates the possibility of peeling off.

Additional options
Advanced steps may have additional options that expand functionality or convenience. For example, LesMills steps are sloped and have slots for shock absorbers.
Advanced Versions
We recommend having several TerraCore platforms in your group class as well . Exercising on these platforms will add additional complexity and variety to your workouts. Advanced tap users will definitely thank you.

24 Nov 2021

Diets vs balanced nutrition: the fight for harmony!

Diets vs balanced nutrition

As a rule, we are very inattentive to what we eat every day. Neglect of the norms and culture of nutrition leads to the problem of excess weight, and only then there is a need to regulate our diet. In this case, a dilemma often arises: choose an ultra-modern diet or resort to a balanced diet?

The effect of different types of diets on the body

People choose different ways to lose weight: daily exercise, taking weight-loss drugs, fasting, dieting. Statistics show that the last option is the most popular because it gives hope for a quick result. But how effective and beneficial are diets for our bodies?

There are many diets, and they are all based on certain restrictions. For example, many people choose one nutritious food and prepare all meals from it. Others prefer to consume only protein foods, excluding carbohydrates from their own diet. If you show perseverance and follow all the rules of the chosen diet, it often turns out to be very effective – extra pounds hide before our eyes. Meanwhile, the emerging prospects of rapid weight loss do not convince specialists of the advisability of restrictive measures. Numerous medical studies show that they are harmful to health. For example, consuming only one product over a long period of time can severely compromise the immune system, sleep disturbances, and allergies. A high protein diet can lead to digestive problems, poor mood, and an increased risk of infertility.

The influence of a balanced diet on the state of the body

A balanced diet is a worthy alternative to diets. It is based on the inclusion in the menu of products of the quantity and quality that the body needs for normal functioning. In particular, every day we need to consume more than 50 components: amino acids, polyunsaturated fatty acids, minerals, various vitamins, and others. In this case, a certain ratio of elements must be observed. A lack or an excess of certain ingredients is dangerous to health: metabolic disturbances, the development of pathologies are possible.

Compliance with the formula for a balanced diet increases the body’s resistance to aggressive factors, improves physical well-being, mental performance, and health in general.

Why is this method of losing weight less popular than dieting? The reason lies in our impatience because we strive to get rid of the hated extra pounds as quickly as possible. If you eat a balanced diet, weight loss is gradual, and diets promise to achieve your goal quickly. However, in the first case, we are provided with good health and a stable result, and in the second there is a real threat of the development of pathologies and the return of the previous weight.


22 Nov 2021

7 reasons to go to fitness tomorrow

The widespread demand for fitness cannot be called accidental. It effectively helps to increase the vitality of people who face many problems and stresses on a daily basis. Drowsiness, fatigue, lack of attention from others, excess weight – all this recedes when a person finally starts classes and goes to a fitness club.


  1. Physical recovery. Fitness is ideal in the prevention of diseases of the cardiovascular system and osteoporosis, in the normalization of blood pressure. It enhances blood circulation, and therefore removes toxins, and rejuvenates the body. Muscles are strengthened, posture is improved.
  2. Emotional recovery. Fitness promotes the release of endorphins and thus relieves stress, reduces irritability.
  3. Weight control. Urban life often involves sedentary behavior. Exercise is the best way to burn stored calories.
  4. Sound and healthy sleep. Fitness encourages you to fall asleep faster and is good for your sleep. You will stop suffering from insomnia, and awakening will no longer be difficult and painful.
  5. The rise of energy. Besides the fact that exercise simply increases endurance, it also optimizes cardiac and pulmonary activity. This provides the entire body with oxygen and significantly increases the tone.
  6. Intellect stimulation. Exercise increases the level of serotonin, which is responsible for quick and clear thinking.
  7. Socialization. A fitness club is a community of like-minded people. Joint activities expand the circle of friends and motivate you not to quit what you started.

31 Oct 2021

5 topical issues of adolescent training

At present, the task of attracting adolescents to a healthy and active lifestyle is urgent. It is known that the lack of physical activity affects the general state of health. Those. adolescents who lead a sedentary lifestyle are more prone to fatigue, sudden mood swings, and the development of various diseases.

More and more adolescent clients began to come to fitness clubs. At the same time, the diversity of their needs in sports and fitness is noted. Naturally, fitness clubs and health centers do not disregard this and offer a wide range of services. New sports clubs and sections are opening. It should be noted that adolescence is favorable for learning a variety of motor skills and abilities.

We propose to consider which areas are most popular among adolescents:

  1. Classes in the gym (minus that many do not use the help of a personal trainer)
  2. Eastern martial arts (Boxing, Karate, Taekwondo, Aikido, etc.);
  3. Dance directions (Hip-Hop, Jazz-Funk, Vogue, House, etc.)
  4. Cross-stitching
  5. Stretching (stretching)
  6. Fitness directions ( step aerobics, group strength formats, yoga, etc.)
  7. Acrobatics

However, with such an extensive choice of directions, coaches do not always manage to maintain a teenager’s interest in training and keep him in his classes for a long time.

Let’s see why this is happening. Let us single out five urgent problems that we may encounter in working with adolescents.

1. Interaction with a new person.

Not all adolescent clients make contact with a new person easily. It depends on a large number of factors (experience, upbringing, fears, etc.). The competence of the trainer is very important here. When establishing contact, it is important for the trainer to show their activity, build trusting relationships with the group, establish contact among the participants (relationships in the group between the practitioners play an important role).

It is worth noting that a trusting relationship does not mean that teenagers should tell you “you” or go to a cafe with you to drink coffee. This means that they should feel your support, trust you. Very often, parents behave strictly with their children; not all families have trust and understanding. That is why the coach is the person who can give the missing emotions.

To create a contact, always start the lesson with the introductory part, where you need to discuss what will happen in the lesson, stipulate the wishes of the teenagers, pay attention to their answers (remember the key points that can be used in interaction).

2. Difficult teenager.

You may have a “difficult teenager” in class who constantly tries to stand out from the crowd and interferes with the training process. At the same time, such a ringleader can affect the rest of the practitioners, then to bring down the entire training process. Here it is important to understand why this is happening and how to cope with it (to cope with it, not to fight it).

Let’s discuss the main 4 points that can be the reason for the complex behavior of a teenager:

  1. The desire to stand out from the crowd, i.e. get noticed. Reasons: the teenager does not have enough attention from peers, from loved ones, he often hears negative reviews in his address, perhaps he is an outcast in another company.
  2. Bad relations with colleagues in this group (but here, most likely, this teenager will simply stop going to your group).
  3. Attempts to prove to the coach that he is not interested and does not need this (usually occurs when parents are forced to sign up for a training session).
  4. There is no readiness to change the usual way of life (the coach causes protest and rejection in the adolescent because he talks about improving health, appearance, nutritional rules, etc.).

In this situation, the coach will have a difficult time. It will be necessary to find interest for a difficult teenager, i.e. internal motivation, and only a competent coach can handle this. A coach’s mistake is to be provocative, react emotionally and show that such behavior throws you out of balance. Knowledge of psychology will always help in working with difficult clients. We recommend the “Psychologist” course, where you will learn all the nuances of this profession and be able to apply the knowledge gained in practice with your teenage clients.

3. Non-acceptance of oneself.

Complexes, fears, doubts, underestimations, or overestimations are some of the leading problems of a teenager. And the hormones in the blood are to blame, and not the character of the teenager.

Whoever has teenage children has probably noticed frequent mood swings in their children. He had just laughed, and five minutes later he was no longer in the mood, i.e. A teenager for no apparent reason may become irritable, aggressive, cheerful, active, talkative, or taciturn. But a teenager really does not understand what is happening to him, sometimes children even say that they are afraid of the fact that there is no understanding of the reason for such behavior.

If parents, in view of their employment and incompetence in physiology, may not understand the essence of the problem, then the coach must know the peculiarities of physiology and psychology to work with their students, because they leave the teenager alone with themselves (meaning, lack of interests, hobbies, goals, support) not categorically.

4. Health problems.

We meet teenagers with disabilities in our workouts. Therefore, the trainer must necessarily have the appropriate knowledge to work with such clients. Current courses for study:

  • Human Anatomy, Physiology and Biomechanics;
  • “Sports medicine and fitness testing” ;
  • “Remedial physical culture” ;
  • Health Fitness ;
  • “Human pathology. Course for trainers “ ;

Among the main health problems in adolescents, it should be noted:

  1. scoliosis;
  2. flat feet;
  3. obesity;
  4. chronic diseases: gastroduodenitis, pyelonephritis, allergic reactions, asthma, neurology;
  5. exacerbation of chronic diseases that adolescents suffer from since childhood;
  6. insufficient nutrition, which often leads to anemia, imbalance of micro and macronutrients;
  7. psychosomatic diseases are noted (complaints of abdominal pain, headache, fever).
    * It is worth noting here that such a reaction of the body is very often associated with a difficult relationship with a teacher, coach, parents or classmates, with a rejection of a certain situation. If you have a suspicion of psychosomatics in one of the group members, then you cannot turn a blind eye to this. It is worth talking alone with a teenager, finding an approach. If necessary, discuss all your concerns with your parents.
  8. problems with the heart and blood vessels (mainly due to the restructuring of the nervous and endocrine systems). Puberty provokes the onset of cardiovascular disease.
    * Adolescents often complain of pain in the region of the heart. This can happen because, during this period, the heart rapidly increases in size, and the diameters of large vessels remain rather narrow. This puts additional stress on the heart.

 5. Lots of challenges and inconsistency.

The teenage period is associated with leaving school, preparing for exams, and this is a huge stress. At the same time, adolescents often have not one but several hobbies. At the same time, I also want to take a walk with friends. Against the background of fatigue and a large number of demands, there may be a reluctance to practice or a complete refusal from the training process. This is due precisely to fatigue and the inability to distribute the load and rest at this stage. Advice and guidance from the outside will not help here, only clear external support and internal motivation to achieve the training goal (value).


30 Oct 2021

What to do if hair falls out. This problem is especially urgent in autumn.

To keep your hair in good condition, it is important not only to properly care for it, but also to maintain health from the inside. Often people start to deal with hair when they have already lost in volume, become dull or brittle. But if you follow the diet and vitamins so that the body has enough of the necessary substances, problems can be avoided. IHerb expert Maria Osipova tells which vitamins and trace elements have a particularly positive effect on hair health. (more…)


24 Oct 2021

Lack of testosterone is bad for your health. How to determine and increase its level in the body

Testosterone: functions in the body

Testosterone is the main sex hormone produced by the sex glands: the testes in men, the ovaries in women, and the adrenal



20 Oct 2021