Monthly Archives: August 2022

Exercise during pregnancy? Great idea!

Pregnancy is always accompanied by advice and warnings from all sides: doctors, friends, relatives and even just acquaintances, wanting to give you attention and support, usually contradict each other and completely confuse you in what is good and what is bad for you and your baby. But listen to the scientists: they agree that everything about moderate exercise during pregnancy will be beneficial for both mother and child.

It is important to overcome the fear of physical activity during pregnancy and exercise within reason, taking precautions,” writes Alejandro Lucia, professor of physiology at the European University of Madrid, in an article in JAMA (Journal of the American Medical Association).

According to research by the American College of Obstetricians and Gynecologists (2015), if a woman has no medical contraindications, she should do 20 to 30 minutes of moderate-intensity aerobic exercise (one that allows you to talk comfortably) several times a week.

Strength exercises are also very important, which will strengthen the muscles, since during pregnancy the load on the spine and joints increases.

For a long time there was a point of view that if you have not trained before, then pregnancy is not the best time to start. What we now know is that pregnancy is now considered the best time to add some physical activity to your life – because it is the best time to change your habits. However, if you are new to fitness, then gradually come to the loads: start with exercises of the lowest intensity lasting 20-30 minutes, as recommended by the American Society of Obstetricians and Gynecologists (ACOG) and the American College of Sports Medicine (ACSM).

The benefits of fitness for pregnant women

Researchers from the American College of Obstetricians and Gynecologists say that physical activity during pregnancy


  • helps to avoid excessive weight gain, which complicates the course of pregnancy and contributes to the development of obesity;
  • strengthens the cardiovascular system and improves well-being;
  • reduces the likelihood of the need for a cesarean section;
  • reduces the risk of hypertension in the mother and complications of the respiratory system of the newborn;
  • strength training during pregnancy maintains muscle tone, reduces pain and improves the process of childbirth.


In addition, athletic parents are more likely to give birth to healthy and slender children with sports and academic abilities than those who lead a sedentary lifestyle.

Precautionary measures

Before starting training, you will need to consult with your doctor.

According to research, even women with chronically high blood pressure, gestational diabetes, and who are overweight or obese can benefit from exercise. However, there are cases in which physical activity should be limited or even avoided . For example, with heart diseases affecting hemodynamics, placenta previa after 26 weeks of gestation, persistent bleeding in the second and third semesters, late toxicosis, severe anemia and the risk of preterm birth, with a number of other complications.

In addition, for some symptoms such as dizziness, vaginal bleeding, chest pain, muscle weakness, swelling of the calves, you should stop exercising and consult a doctor immediately.

Designing a training program should also be under the supervision of a physician, taking into account previous training experience, health status and the risk of complications during pregnancy, according to James Pivarnik, a professor of kinesiology and epidemiology at the University of Michigan who has conducted research on exercise during pregnancy.

Intensity of training during pregnancy

Your goal is moderation.

Exercising too intensely can lead to dehydration and reduce blood flow to the placenta (blood will go to the muscles).

Not recommended:


  • classes at an intensity at which the heart rate rises by more than 90% of your maximum;
  • long distance running;
  • classes with very large weights in strength training;
  • contact sports;
  • hot yoga;
  • exercises in the supine position (in the third semester).

Optimal mode

The optimal amount of training depends on the individual characteristics of the body. Extreme cases are known when expectant mothers (professional athletes) participated in races and then gave birth to perfectly healthy children.

All people, especially pregnant women, react differently to different training programs. But doctors are confident that if all these recommendations are followed, the risks will be significantly reduced.


31 Aug 2022

Food as a stress reliever

Fatigue, anger, irritation – these emotions are well known to every person. Experiencing stress, we strive to get rid of it as soon as possible – and go to the shops for cakes, chips, and other harmful yummy. But instead of solving problems, such food provokes the emergence of new ones: excess weight, insomnia, and poor health. Getting out of this vicious circle will help proper and healthy nutrition.

Which products to say “no”


  • Try to exclude convenience foods and fast food from your diet. The refined carbs and trans fats in these foods slow down your circulation, putting your body under stress. Do not abuse sweets, because of which the level of insulin can increase sharply.
  • Pay attention to what you drink. A cup of coffee in the morning triggers the release of the stress hormone adrenaline. If you are not ready to give up this aromatic drink, try not to drink it on an empty stomach, but supplement it with a nutritious breakfast. High-quality black or green tea can become a full-fledged replacement for coffee. These drinks contain not only caffeine but also amino acids, which help relieve tension.
  • Be careful with alcohol. Contrary to popular belief, it does not relieve stress, but only temporarily reduces tension. At the same time, alcohol deprives you of healthy sleep, which means that the body simply does not have time to rest, and as a result, you experience stress again.

Products for health and good mood



  • Lemons, oranges, grapefruits – any citrus fruits with a high content of vitamin C will be your faithful helpers in the fight against stress. Eat them more often, and soon you will notice that life has sparkled with new colors.


  • Green vegetables are simply necessary for the body during a period of high mental and physical stress. Cabbage, broccoli, salads contain a large amount of antioxidants that help restore strength faster. They are also rich in potassium, which is necessary for the full functioning of the nervous system. Regular use of these products will relieve increased nervous excitability and help you feel more calm.


  • Whole grains contain B vitamins, which are necessary for proper nutrition of the cells of the nervous system. During a period of decline, these products fill us with vital energy. Let every day start with a piece of whole grain bread – and stressful situations in life will become much less. 


  • Seafood dishes are not pampering, but taking care of your own nervous system. Due to the high content of polyunsaturated omega-3 fatty acids, they contribute to the proper functioning of nerve cells. Seafood is also useful for the endocrine system – they contain zinc and iodine necessary for every person.


  • Everyone knows about the magical properties of chocolate . This product stimulates the production of endorphins and helps to instantly improve mood. It also contains antioxidants that prolong the life of nerve cells. But, as with any medicine, the correct dosage must be observed with chocolate – 30 g per day will be enough.



In order for food to be beneficial, give strength and help fight stress, it must be varied. Take a close look at your daily diet. It should contain meat and vegetables, fruits and cereals, fish and dairy products, greens and nuts. Only in this case, your body will receive all the necessary vitamins and minerals, which means it will be able to more calmly and adequately respond to daily stresses.  


30 Aug 2022

Fat burning and energy storage

Fat burning and energy storage

Fat burning is a complex process with many features. When losing weight, they must be taken into account without fail. If you approach this issue incorrectly, you can lose muscle mass along with fat. So what is the right way to lose weight? To do this, you need to learn as much as possible about fat burning.

Remove fat from fat cells

Where is fat located in our body? in fat cells. Their number never changes. If a person loses weight, then he gets rid of the fat that “lives” in these cells, and not from themselves. If it gets better, they stretch, and the person increases in size.

Fat is removed from the cells when the body lacks energy. At this point, hormones and enzymes appear in the blood, which enter the cells and removes fat. How to make the body feel the lack of energy? To do this, you need to experience physical activity.

Transporting fat to muscles

When fat gets to muscles that are deficient in energy, it burns out in mitochondria – the only source of energy for cells. But it does this only if there is a sufficient amount of oxygen and enzymes in the body. Without them, fat will not turn into energy and will remain in the same place.

Therefore, you need to engage in any sport that involves a large consumption of oxygen. It is necessary that the body has the necessary enzymes that burn fat. And for this you need to eat right. The fact is that protein foods are rich in these same enzymes.

Energy deposit

The body has two sources of energy. The first one we just met. The second is called glycogen. At first, the body tries to burn it, and only after a while it is taken for fat.

That is why it is important that the duration of the workout is at least 30 minutes. If you do less time, you will not be able to achieve any result, especially if you do not adhere to proper nutrition.


But how to do physical exercises with severe fatigue? In this case, you can use various additives. The most well-known fat-burning aid that increases stamina is L-carnitine. What it is? Nothing but vitamin B11. If the human diet is balanced and rich in animal protein, L-carnitine is synthesized in the liver.

Vitamin B11:


  • improves and accelerates lipid metabolism;
  • supports the proper functioning of the muscles;
  • allows normal tissue regeneration processes.

Sports with high oxygen consumption

Only cardio workouts can burn fat quickly. You need to run more, swim, ride a bike, and do aerobics. Strength training will not help you lose weight. They are only needed if you want to train your muscles. But they will not be visible from under the subcutaneous fat. Therefore, to achieve an excellent result in the form of a beautiful figure, you need to combine strength and aerobic training.


25 Aug 2022


Yoga isn’t just about insanely twisted, gravity-defying poses.

It’s no secret that the benefits of the practice mentioned in this article go beyond mere physical exercise. Yoga can change your life in many ways, not only on the mat, but also away from it. (more…)


16 Aug 2022


Boxing seemed to be a male-dominated sport, cruel and unattractive. However, every year more and more women sign up for such sections. After all, boxing is not only weight loss and self-defense lessons, but also the inner transformation that happens when you learn to box. We offer to analyze not banal reasons why this sport may suit you. 


Release of emotions

Boxing is a great way to teach girls how to properly deal with negative emotions and live them.

This may be one of the most obvious internal changes, but boxing gives you the freedom to let your emotions out. Whether you’re struggling with depression or angry as hell, hitting a punching bag is therapeutic. 

Understanding Mindfulness

Boxing for women is a fantastic way to learn to be in the present moment.

It may seem rather strange, but many people use boxing as a form of meditation. If you play this sport and train in mitts, too much thinking makes you immediately stumble and start over. If you’re fighting and losing focus, you’re more likely to get punched in the face.

Boxing forces you to be in the moment and stay focused. How many times a day do you really only do one thing and don’t think about the other. 

Confidence in your strength

There is something really inspiring when you know the technique of a strong and correct strike. Every woman has been in a situation where she was very nervous. Whether it’s walking alone through a poorly lit area at night, or alone with a guy who doesn’t turn out well. Imagine being able to stand up for yourself if you had to. Feeling confident is power, and it affects not only security, but also your daily life. Imagine a girl who doesn’t doubt herself and feels confident enough to speak her mind and isn’t afraid to be a leader.

Sharpening of instincts, ability to analyze 

Boxing is a bit like chess, only in terms of speed. You have to analyze the other person: see how he moves and react with lightning speed. Many still consider boxing a barbaric sport, but few people know that it is very important to be able to think quickly and analyze the situation here. Speed ​​and reaction time is something you will have to learn. The ability to think, make decisions and react in a second requires a whole new level of skill, and boxing keeps you on your toes (literally).

Learning control

You might think that boxing is about letting go of control, but the opposite is true. When you train, you need to know exactly how hard or soft to hit. Beginner boxers tend to try to hit as hard as they can without any control or technique. But when you practice, you understand how to control the punch and how it can be much more effective.

Learning to control takes a lot of practice and muscle memory. Coaches are taught to throw the same punch hundreds of times until it gets right. Once you get the hang of it, you’ll start putting more power into it, and then speed. While this may seem like a basic concept, it instills a work ethic and shows girls what can be achieved with hard work, dedication and repetition. When you hit the bag or the mitts and hear the perfect click, it feels so good and you know the hard work has paid off.

We learn to work in a team and trust each other

Boxing and teamwork… wait what? Boxing is an absolute team sport. The people you train with are your team and you need to work together to improve. When you learn a combination, you often take turns playing it with a partner and doing both defense and offense. This close collaboration creates a lot of trust. You literally hit each other, so if you can’t work as a team, chances are one of you will miss and it will hurt a lot.

There is only one way to understand whether boxing is right for you – by trying it, feeling it for yourself. Our classes are not restricted by age or gender. Boxing can be done by both men, women and children. Everyone in this sport will take something for themselves. If you are worried that boxing is traumatic, we hasten to convince you. With regular classes, a reasonable approach to business and the implementation of certain rules, severe physical shocks can really be avoided. After all, serious injuries are more common in professional boxing than in amateur boxing. It is also important to have a reasonable attitude to sports and, in which case, the ability to stop in time. 



12 Aug 2022



Yoga is a thousand-year-old practice that combines breathing exercises, meditation, and various asanas (body positions). Yes, this is a whole teaching, but within the framework of a fitness club, we consider it only as physical activity. This discipline has several uses and can be very helpful in enhancing the relaxation of the body and mind. However, in the modern world, yoga can be equated with a full-fledged form of sport.   (more…)


07 Aug 2022

3 MAIN BUTTOCKS Growth Components


✔️ Workouts

✔️  Sleep

All this is closely interconnected and does not work separately🙈

1. If you train, but do not eat right, there will be no result. Training triggers future muscle growth, and growth itself depends on the quality of nutrition and recovery.

2. If you eat right (and you need a calorie surplus to build muscle) but don’t exercise, you’ll just get fat fast. Extra calories simply have nowhere to go.

3. If you train and eat right, but at the same time sleep for 3 hours, then you will not see big priests again. Muscles grow during rest. You need to sleep for 7-8 hours 👌🏻

And yes, only training will not bring you the desired result, even if they are written by the best coach.
Training is only 30% of your success, 60% is nutrition and 10% is sleep.

The most important secret: Nutrition + Training + Sleep = Beautiful 🍑


04 Aug 2022

5 reasons to exercise

So, why is it still worth doing fitness, and what are the benefits of it?



02 Aug 2022