Monthly Archives: May 2022

What is meditation and how to start meditating?

Meditation is a simple practice available to everyone that can reduce stress, make you more calm and bring clarity. Learning to meditate is easy, and the benefits can come quickly. Here we offer top tips to help you get started on the path to acceptance and joy.

What is the meaning of meditation?

In the practice of meditation, we learn to pay attention to the breath as it comes in and out, and notice when the mind is distracted from this task. This practice of returning to the breath strengthens the muscles of attention and awareness .

When we pay attention to our breathing, we learn to return to the present moment and stay in it – intentionally, without judgment, feeling ourselves here and now.

What are the benefits of this practice? Why has meditation become so popular?

Meditation is not a newfangled phenomenon. This is an old practice, the benefits of which science has only begun to explore in the last few years.

By meditating regularly, you:

  • reduce the overall level of stress in the body
  • improve focus and concentration
  • stabilize your mood – you will be less irritable and happier in the moment
  • reduce your reactivity to events and make more informed decisions
  • improve the quality of sleep and get rid of insomnia 
  • reduce high blood pressure
  • you will live every day more consciously
  • learn to look deeper into the root of your every thought and every belief
  • can reduce chronic pain levels 

How to start a meditation practice?

First, you need to understand that there is no good or bad practice, and immediately forgive yourself for your imperfection. Let go of all your perfectionism and desire to do perfectly and just watch the process of meditation.

When you close your eyes and follow the instructions in guided meditation, your mind will be easily distracted and thoughts will take your breath away. Get rid of the false expectation that you will immediately catch Zen at the first meditation and sit quietly for the entire 5-10 minutes.

Meditation is very hard and very easy at the same time. In order to succeed in practice, you need to practice. Close your eyes, focus on your breathing, and let your mind do its thing.

You need to make efforts to disperse your thoughts and artificially empty the space in your mind. The moment you realize that you are lost in your thoughts, you develop awareness. It is then that you return to the object of concentration – the breath. That’s all you need to do in meditation – bring your attention back to your breath away from distracting thoughts and thus hone your awareness. With practice, the periods between breath withdrawal and awareness will become longer and longer.


How to start meditating – step by step:

  1. Find a place where you feel calm and quiet. Sit comfortably.
  2. Set a time limit. It is better to start with a timer for 5-10 minutes.
  3. Pay attention to your body. Scan its individual parts. Feel your weight and body heat on the surface.
  4. Feel your breath – every inhale and exhale. Notice where you feel it the most – throat, lungs, diaphragm, stomach?
  5. Notice when your mind wanders and bring your attention back to your breath.
  6. Be kind to yourself and your mind. Don’t judge yourself or get hung up on the content of the thoughts you’re lost in. Just get back to practice.
  7. End the practice with a good intention. When you’re ready, open your eyes and take in the entire space around you. Pay attention to all the sounds that surround you. Pay attention to your thoughts and emotions. Thank yourself for the practice.

31 May 2022



Often we see girls who plow themselves in training, visit the club at least 3 times a week and visually nothing happens to their press, from the word, at all!

Many will now say: “you need to download the press every day!” But they will be wrong.

What’s the matter? Let’s figure it out!

1. Everyone has a press! Absolutely! The press is involved in all exercises and it trains every time we perform any physical exercise. For more work, it is enough to focus on it once a week, as for any other muscle.
Then why don’t we have cubes?

2. Point 2 follows here: our cubes are under fat! Yes Yes! Everyone under a layer of fat has cubes! So how do you get them out of there? After all, fat does not go locally! It goes evenly from all parts of the body!

3. Nutrition and calorie deficit! In order to expose our abs, a calorie deficit is essential to get rid of belly fat. What does it mean? You must burn more calories than you consume.
If we consider that a calorie is an energy, then we must spend more energy than we consume it from food.

For this, training is necessary, because in ordinary life, rarely anyone can spend the required amount of kcal.

4. What kind of training do we need to have cubes and the body embossed? Of course, power!

  • Are you burning the most calories per workout?
  • The process of burning fat after a workout lasts another 24 to 72 hours, due to muscle recovery (energy goes there)
  • Muscles grow, giving the same relief!

5. And what to eat, you ask? Well, everyone already knows about PP nutrition, that is, Proper Nutrition. This is a rejection of flour, fried, sweets, fast food, in general, everything that our body does not need to eat, simply because it is harmful and ideal for the figure!

And, of course, food should be in moderation! This is 1500-1600 kcal per day, subject to regular training 3-4 times a week! At first, you will definitely have to count kcal in the application, then you will intuitively understand how much you can eat.
6. And, of course, water balance and sleep! Do you know that the main process of losing weight occurs in a dream? You need to sleep 8 hours a day!
Well, water! Do not forget that for a full metabolism we need to drink 1.5-2 liters of pure water per day!
Summing up:
To have a beautiful press and a flat stomach – the main thing is to eat right! exercise regularly and efficiently, drink plenty of water and get enough sleep!

Good luck and perfect press to all!


27 May 2022


We have prepared 7 tips that will make your workout more effective and enjoyable.

1. Can’t start exercising? BUY YOUR NEW BEAUTIFUL TRAINING SHAPE! No girl can resist showing off the new thing that she loves so much. And then you will get involved)

2. Warm-up. Don’t forget, this is a very important part of the workout! Not warming up the muscles – you just can get injured during the workout. That is why the coach will not let you go to training if you are late for the warm-up. He thus worries about your health!

3. Eat before your workout! Under no circumstances should you train hungry. You simply will not have the strength to train and you will not train at full strength. Eat-in 1.5-2 hours. Before training, of course, you can’t eat either)

4. Always train on the same days and at the same time! The body gets used to it and after a while, it will lead you to training. You will feel in your body that it’s the time!

5. Get enough sleep. Thanks to a sufficient amount of sleep, you will not only have time to recover after a workout but also get a better result and throughout the day you will feel cheerful and full of energy!

6. Train with a friend! It’s more fun, it’s harder to miss a workout and it’s very nice to change for the better with your best friend!)

7. Work out with a trainer. Few people have the motivation and willpower to train at full power on their own. We begin to feel sorry for ourselves, “oh, I’m tired, that’s enough”. The coach will not allow you to stop earlier than is necessary for the result!


25 May 2022

4 Tips to Improve Your Squat Technique

Do you sometimes feel that when you squat, your muscles are not fully felt or your knees hurt? 

To improve the technique, you can use a few tricks: 

  1. Turn your feet out if you can’t keep your knees. Place them slightly wider than your shoulders and turn them 45′. This will greatly reduce the number of errors.
  2. Put something under the front of your feet. It can be small dumbbells, a book, or a pancake. This way you will not fall forward, all the weight will go to the heels, and you will be able to better feel the buttocks and the back of the thigh
  3. Put a chair or bench in the back. Squat, each time touching the buttocks of this support. It is desirable that at the lower point the angle in the knee joint is 90 ′.
  4. Put an elastic band or rope around your knees if they go inward. When squatting, push your knees out to the sides to keep the band taut – this will help “turn on” your glutes.

For those who are just starting to get acquainted with physical culture and sports, we have created a program for beginners ” Starting to lose weight “. You will master the basic exercises for all muscle groups, such as squats, lunges, crunches, planks, push-ups, and many others. Workouts are built in an interval manner, which will allow you to begin to effectively burn excess fat and reduce the volume of your body. 



18 May 2022

Simple secrets for healthy weight loss

Exhausting workouts, strict diets, dietary supplements, and even hypnosis – all this has nothing to do with healthy weight loss. Such techniques give a short-term result, they force you to spend a lot of money, after which the weight returns sooner or later. So you, again and again, choose a new diet, buy new pills, or go to a weight loss clinic.



10 May 2022

Overtraining: Symptoms and Prevention

Overtraining is the same “sports disease” that neither beginners nor professionals are immune from. In the former, it is associated with excessive loads for an unprepared body, and in the latter it overtakes, if desired, to improve the effectiveness of training. Impatience and exercise through pain and fatigue can play a trick on you. Sports disease leads not only to a stop of progress, but also to the loss of accumulated results.



08 May 2022

Healthy eating on the go

 Life in a metropolis is like a constant movement on the highway: a lot of things to do, little time. And there is no time to think about such “unimportant” things as breakfast and lunch. However, proper nutrition is an essential element of a healthy lifestyle. Without it, fitness will not be effective, and training will not be effective. We have prepared simple tips for you on how to make the “on the run” diet healthy! (more…)


03 May 2022

Workouts against stress

Do you constantly feel tired, can’t sleep well and have problems with your appetite? The mood jumps from apathy to irritation, any little thing unbalances in a matter of seconds? These are all symptoms of stress. Be careful: long-term nervous tension can lead to severe depressive and anxiety disorders. But stress can and should be dealt with. One of the best means is fitness!



01 May 2022