5 ways to love working out for those who hate working out

Author: Ola Thomas | Category: Fitness

You don’t have to stick to one single sport or limit yourself to working out in the gym. Muscles quickly adapt to a monotonous load, and progress is inhibited. Try different sports: squash can be used as cardio, Bikram yoga can replace boring stretching, and CrossFit can be used for strength training.

Warn the coach

Don’t worry: go to the instructor before the start of the class and say that you came for the first time. Sometimes we subconsciously refuse to try new things out of fear of looking awkward. But in vain! To feel more confident, tell the trainer in advance that you are a beginner, and he will unobtrusively correct the technique and give easier exercises.

Go for a massage

“Wooden” and aching muscles after a workout are another demotivator. Massage is an excellent prevention of krepatura (the so-called microdamage and oxidation of tissues). The authoritative American organization ATMA (American Massage Therapy Association) counted as many as 17 proven effects of massage for athletes. Among them are such non-obvious ones as anxiety relief and pressure reduction.

Try and find your wellness procedures: classic and apparatus massage, floating, body wraps. And also visit the sauna or the salt cave.

Train with friends

Scientists compared two groups of athletes and found that training in a company is three times more effective than alone. Probably, mutual control works: it is more difficult for us to cheat when a person important to us is nearby. There is also a competitive effect, which makes you give all your best and follow the progress.

If your friends aren’t sports fans, just go-karting, wind tunneling, or horseback riding instead of going to a restaurant over the weekend.

Choose a convenient form

For fitness to be a joy, you need pleasant rituals associated with it. For example, buying comfortable equipment in which you feel comfortable and beautiful. The anticipation of pleasure triggers the release of the neurotransmitter dopamine. He makes you associate sports with positive emotions, not suffering and pain, and now going to the gym does not cause the usual irritation. The main thing is to start, and after a workout, a new portion of dopamine and endorphins will support a positive attitude. Such is the chemistry of the brain!

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27 Mar 2022

5 home exercises for fast weight loss. How to know how many calories burned

Author: Ola Thomas | Category: Health

burpee

A mega-effective exercise that includes three elements at once: a bar, push-ups and a jump. When performed correctly, you will simultaneously train the muscles of the shoulders, legs, arms, chest, abs, back and buttocks.

Technique:

Spread your legs shoulder-width apart and sit down completely, bending your knees.
Rest your palms on the floor, then jump into a plank position on outstretched arms. The fingers should be directed straight forward, the feet should rest on the toes, the back should be straight.
Lower yourself down, bending your elbows, and return to the previous plank position again. In other words, do push-ups.
Jump forward into a squatting position. In this case, the hands should still be with the palms on the floor, the buttocks are directed down, the hips are parallel to the floor, the knees are between the elbows.
Jump up from a sitting position while throwing your arms up.

Energy consumption: approximately 19 kcal per minute

jump rope

As a child, jumping rope was an entertainment for each of us, and now it can become an indispensable assistant in the process of losing weight. The most active in this exercise is the calf muscle, but in parallel you work on the muscles of the buttocks, biceps femoris, iliac and biceps muscles and quadriceps. You also burn calories quickly and efficiently.

Technique:

Stand up straight, take the rope in your hands.
Jump at an average pace (70-80 reps per minute), rotating the rope forward.
Spring on your toes, slightly bending your knees – this will reduce the load on the joints.

Energy consumption: 12 kcal per minute.

Jumping from a squat

Technique:

Stand straight, legs apart wider than shoulders. Bend your knees and lower yourself into a squat position. Connect your hands in front of you or stretch along the body. The thighs should be almost parallel to the floor, between the lower leg and thigh – a right angle. The heel is completely on the floor.
Jump vertically upwards, arms lowered along the torso. Do not lower your head, stretch the top of your head up.
Return to the squat position. Continue to move in dynamics, increasing or decreasing the speed of the exercise as necessary.

Energy consumption: 13.5 kcal per minute

Running/walking stairs

Stair running is a rather difficult type of training, so it is better for beginners to start with walking, gradually preparing themselves for more serious loads. Running and walking up the stairs develop leg strength: the thigh muscles, calf muscles, buttocks, as well as the core muscles, joint stabilizers are loaded.

Technique:

Keep your body straight with a slight forward lean.
Bend your arms at the elbow, move them to each step as in normal fast walking.
Place your foot on the step halfway, not leaning on your heels.
Movements should be smooth and continuous.

Energy consumption: when running – 13 kcal per minute, while walking – 10-11 kcal per minute.

“Rock Climber”

Climbing is another effective exercise for keeping the body in shape. The muscles of the press, legs and shoulder girdle are involved here, and calories are also actively burned. Another important plus is that this exercise does not require special equipment and skills.

Technique:

Take a classic lying position: hands are at shoulder level with palms parallel to each other, legs are on toes.
Align the body – avoid deflections, do not raise the pelvis high.
Slowly lift your right leg in your right hand.
Lower your right leg to the starting position.
Repeat the movement with your left leg.

Energy consumption: 10 kcal per minute.

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11 Mar 2022

Why and how to pump oblique abdominal muscles

Author: Ola Thomas | Category: Health

Oblique muscles of the press: why download

Strong oblique muscles are important not only from an aesthetic point of view. They are an important part of the core muscles that support and stabilize the spine, keep it in a neutral position, and are involved in the transmission of force along muscle chains. No need to worry that frequent training of these muscles will make the waist thicker. The oblique muscles do not grow much in volume, so they do not increase the waist in any way.

(more…)

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09 Mar 2022

Jumping and trampoline exercises. Benefit and harm

Author: Ola Thomas | Category: Fitness

Trampolining is a recreational activity as well as a competitive Olympic sport in which athletes perform acrobatic exercises while jumping on a trampoline. Competitions may include simple jumps or more complex combinations. (more…)

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04 Mar 2022

When is the best time to go for a run if you want to get in shape?

Author: Ola Thomas | Category: Health

Where is the best place to run?

Running is a sport that requires almost no special conditions or additional equipment, but still it is better to run where there are few people. This will not only reduce the risk of collisions, but also allow you to independently regulate the intensity of your workout. An ideal place for jogging would be a stadium with a special coating or the nearest park. Both options, by the way, have their pros and cons.
The stadium has all the conditions for a comfortable and safe run, but in this case, the run turns into a workout, it will be more difficult for you to relax and just enjoy the process. A run in the park is more like a walk, especially when the weather is nice, but parks don’t have running surfaces, so it’s important to wear the right shoes for park runs. Of course, you can run indoors, at home or in the gym, but this option is preferable in winter or in bad weather.

Morning run: benefits and tips

Running in the morning or in the evening has its pros and cons. And for each person it is individual, but you can highlight the general benefits of jogging in the morning. First of all, morning workouts will tone your body. They give energy for the whole day, which significantly affects the increase in efficiency. In addition, running in the morning reduces the feeling of hunger, which is a big plus for those who want to lose weight.

Recommendations for those who want to run in the morning:

The best time to run in the morning is when you are fully awake. It is believed that this is from 8 to 11 hours. Do not immediately run after waking up. The whole body must be allowed to wake up;
choose comfortable clothes in which you will not be cold or hot;
be sure to run after a warm-up, it is very important to pre-warm up the muscles;
in the process, follow the correct breathing: inhale – through the nose, exhale – through the mouth;
do not exercise on an empty stomach. If you feel hungry, then have a light snack, for example, in the form of dried fruits;
the end of the run should not be abrupt. Gradually reduce the pace, and then go to the step;
do not run less than an hour after eating;
Drink a glass of water 20 minutes before your run.
any sport requires a gradual increase in load, you should not exhaust yourself too much by running on the first day;
showering after a run is a great option.

When is the best time to run – in the evening or in the morning?

Sports coaches cannot give an unequivocal answer at what time it is better to do jogging, in the morning or in the evening.

It all depends on a number of factors, in particular:

What type of people does a particular person belong to – “lark” or “owl”.

If a person is a sleeper, but morning running will be torture for him. Therefore, it is advisable for such people to transfer training to the evening.

The runner’s plans for the current day, for example, it is better not to do sports in the morning if you plan to take blood tests or you need to undergo an ultrasound examination of the body.

Jogging can skew the results of blood tests or ultrasounds.

Set goals, for example, for:

weight loss is optimal to run from 7 to 8 in the morning;
pleasure – it is allowed to go to the start at any convenient time;
strengthening muscle tone, better before lunch;
Relieving stress is best to arrange jogging in the evenings.

Combining morning and evening runs gives good results, for example, the first week the runner trains in the morning, and the second at 18.00.

Benefits of morning runs

Most people prefer morning runs.

According to sports coaches and ordinary citizens, running from 6 to 9 in the morning has numerous advantages, among the most important:

Getting a charge of vivacity and energy.
Great mental attitude for a hard day at work.

When a person has done a jog in the morning, he comes to work in high spirits and endures stressful situations more easily.

The opportunity to train when there are few people and passing cars on the street.
Until 8 am the air is 2 times fresher and cleaner.
A great test of willpower.

Since you have to get up especially early in the morning, classes are an excellent test of character, endurance and willpower.

Getting rid of extra pounds.

61% of sports trainers and nutritionists claim that running from 6 to 8 in the morning is more effective for losing weight than similar activities, but from 19:00.

Cons of morning runs

Despite the fact that running in the morning has many positive aspects, such activities also have a number of disadvantages.

The main ones include:

The need to get up early.

People involved in running notice that if they go to the start before work or study, they have to get up, on average, 40-60 minutes earlier.

It is required to strictly control the time in order to finish the workout on time and be in time for work or school.
Perhaps there will be muscle pain or physical fatigue, which will prevent you from fully devoting yourself to the work or educational process.

Muscle pain and physical fatigue will not manifest itself over time. As a rule, after 4 – 5 runs, a person has an emotional upsurge and a surge of strength.

Morning run is bad for health

There is an opinion that morning jogging is unhealthy, because the body, which has not yet had time to wake up, will have a hard time enduring the load. This is usually said by lovers of evening walks or those who simply find it hard to get up in the morning. I must say that the harm of morning jogging is a myth. People who run in the morning receive an increased body tone, a charge of vivacity and a good mood as a bonus. In the morning, the body mobilizes its resources and is ready to spend them on sports.

True, it is necessary to make a reservation here, you should not be guided by the principle: “When you get up, then it’s morning.” The best time for a morning run is between 11 and 12 noon. Unfortunately, not everyone can stick to such a schedule. Therefore, you have to shift the jogging time to the evening.

Benefits of an evening run

Many people prefer to run in the evenings. Such training, according to runners and sports coaches, also has a number of positive aspects.

The most important include:

Getting rid of stress and nervous strains that have accumulated over the whole day.

It is noted that all anxiety, bad mood and apathy instantly go away if you run for 20-30 minutes after 6-7 pm.

No need to get up 40-60 minutes earlier.
Any amount of time is spent on training, because. no need to rush to finish the lesson as soon as possible in order to be in time for work.

A huge plus is the ability to immediately come home at the end of the run, take a shower and lie down to rest, which is unacceptable for a person who trains in the morning.

Evening jogging normalizes sleep

Adherents of evening jogging note that running helps them take a break from work or study, “switch”, free their heads from unnecessary thoughts, and deal with stress. After an evening run, it is easier to fall asleep, and sleep becomes calmer and stronger. Is it worth it to believe? Worth it, though, if you are a night owl.

The main advice from doctors is: “Jog time should be chosen taking into account your biological rhythms.” If you’re a morning person and can easily wake up at 5am, why not spend some time jogging before breakfast? And if you are an owl and it’s hard for you to even get out of bed in the morning, then what kind of run can we talk about? It will be much easier and more pleasant for you to run in the evenings, when you feel a surge of energy and are ready for sports exploits.

Disadvantages of evening running

Evening running has some negative points, the main ones include:

Physical fatigue that makes it difficult to tune in and force yourself to go running.

According to sports trainers, 60% of people who plan to go for a run after work postpone training to another day due to extreme fatigue or a great desire to go to bed early.

More dirty air, in comparison with the morning hours.
There is a greater number of people in parks, squares and other places where a person planned to train.
There is a possibility of insomnia.

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02 Mar 2022

How to return a beautiful belly with diastasis

Author: Ola Thomas | Category: Fitness

Prolonged cough, regular constipation, pregnancy, rapid weight gain, dramatic weight loss – what do these completely different conditions have in common?

What unites them is that all of them can cause diastasis of the rectus abdominis muscles.

What is this disease, what is its danger? How to determine if there is diastasis and if so, what stage of the disease? And when do you need to urgently make an appointment with a doctor, and when can you correct the situation on your own, with the help of special exercises to train the muscles of the pelvic floor?

Diastasis – briefly about the essence of the problem and risk groups

Diastasis of the anterior abdominal muscles (ADM) is a divergence of the connective tissue in the front of the abdomen – the white line. The process is similar to a seam on a garment – when it diverges, the pieces do not fit together. When the collagen stretches, the same thing happens with the white line – it diverges.

The development of abdominal diastasis is associated with the peculiarities of the muscular-ligamentous apparatus in the abdomen. On the right and left sides of the navel are two vertical muscles. Between themselves, they are connected by a white line – a strip of tendon tissue. The white color is due to the absence of muscle fibers and a large amount of strong collagen protein.

Under the influence of various factors, the connective tissue is stretched and thinned, and the tendon strip is not able to keep the vertical muscles in the correct position, due to which the distance between them increases.

Normally, the width of the white line is 0.5-2.2 cm. If the distance between the left and right rectus muscles is greater, this is classified as diastasis.

PDM is submissive to all ages and both sexes. In women, the risk of developing diastasis is associated mainly with pregnancy and childbirth. In men, DPM develops with sharp fluctuations in weight due to a decrease in the elasticity of muscle tissues. Another cause of rectus diastasis in men is excessive stress during exercises to strengthen the anterior abdominal wall, which causes increased pressure in the abdominal region. In addition to the above reasons, diastasis can be the result of dysplasia – a congenital weakness of the connective tissue.

What is dangerous diastasis

DPM is not a fatal disease, but its consequences can be extremely unpleasant – from urinary incontinence and back pain to discomfort during sexual activity.

Of particular concern are cases when a hernia of the abdomen joins the diastasis of the rectus abdominis muscles and there is a risk of infringement and necrosis of the intestine or adipose tissue. This condition requires emergency surgery. And if a small part of the intestine comes out between the stretched fibers of the white line, the removal of the strangulated area entails lifelong problems.

How to determine if there is diastasis

In order to palpate to determine whether the distance between the two sections of the rectus abdominis has increased, lie on your back and bend your knees. Tightening the press, raise your head and evaluate the distance of the divergence of the connective tissue. Usually, with diastasis of the abdomen, the fingers seem to “fall through” into the hollow between the rectus muscles.

Diastasis of the 2nd and 3rd stages is a reason to consult a doctor. Given the progressive nature of the disease, one should not hope that it will disappear on its own. For those who have the 1st stage of diastasis of the rectus abdominis muscles, it is enough to follow the simple recommendations of specialists:

stabilize weight;
eat rationally;
observe the water regime;
strengthen the muscles of the pelvic floor with special exercises.

The best and safest exercises for diastasis

Vacuum or abdominal retraction

Inhale deeply (try to bring the anterior abdominal wall as close to the spine as possible), hold your breath for 30 seconds. Take a few short breaths and return to the starting position. Perform first lying down, a few days later – from a position on all fours, and only then – standing.

One of the simplest and most effective pelvic floor exercises to strengthen the abdominals and improve the recovery of deformed tissues.

Glute Bridge

It is performed from a supine position, legs hip-width apart, rest their feet on the floor. Raise the pelvis, squeeze the buttocks at the top, lower the pelvis. Exercise for training the muscles of the pelvic floor is performed at a calm, measured pace, without jerks and sudden movements. It tones the pelvic and gluteal muscles.

“Cat”

Standing on all fours, lean on the palms of outstretched hands. Exhale, pulling in the stomach so that it approaches the spinal column while tilting the head and rounding the back. Inhale as you continue to draw in your belly.

Exercise is not only effective for diastasis of the abdomen, but also improves posture, tones the abdominal muscles.

Effective workouts to strengthen the muscles of the pelvic floor

Like any other muscle tissue, the pelvic floor muscles respond well to proper physical activity. But if you perform exercises with diastasis haphazardly, the effect of such exercises will, at best, be barely noticeable. You need a training program specifically designed for a specific task.

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28 Feb 2022

Pain during menstruation. What to do?

Author: Ola Thomas | Category: Fitness

Pain is one of the common symptoms that accompany menstruation. It is so common that many consider its appearance inevitable and dutifully endure discomfort without seeking medical help, even if it prevents them from working normally, spending time with friends, or doing what they love.

Why can menstruation be painful?

When should you go to the doctor?

The results of a study published by scientists from the Netherlands in 2019 indicate that pain is the most common symptom of menstruation. About 85% of women faced it, and every third, due to discomfort during menstruation, was forced to miss work or give up some usual activities. At the same time, only every second admitted the real reasons for her act, mentioning menstruation, while others came up with some other, “more valid” reason.

This behavior of women is associated with the stigmatization of menstruation – talking about the process itself and the discomfort associated with it is indecent, uncomfortable, and even ashamed for some.

Pain during menstruation can be very strong: to assess the intensity of pain, doctors came up with a special scale, according to which 0 means no pain at all, and 4 means very severe pain.

Describing the pain experienced by women is quite difficult. In one of the publications that became the subject of active discussion, a male doctor mentioned that “this pain is almost the same as that experienced by patients with a heart attack.” Such a comparison caused a lot of comments and discussions in social networks and on the pages of various media: for example, gynecologist Jen Gunter wrote that in most cases, menstruation is much more painful than the sensations of a heart attack, and besides, she recalled that up to 40% of women and completely suffer a heart attack asymptomatically.

Pain during menstruation – dysmenorrhea – may be associated with the peculiarities of physiology, the specific structure and location of the pelvic organs. However, they can often be caused by inflammatory diseases affecting the reproductive or urinary system, disorders of the gastrointestinal tract.

Women’s educational program: the most important thing about menopause

There are completely different stages in a woman’s life, but for some reason very little is said about some. One of these is menopause and its early onset. Let’s drop all the stereotypes and figure out together what kind of period it is (spoiler: there’s nothing wrong with it!), How to recognize it, make it easier and fully enjoy life, regardless of age.

Understand and forgive

Previously, the word “menopause” was among those that did not want to be said out loud – this combination of letters caused incredible anxiety (“thank you” to public opinion). Women were very afraid of this period, since it was believed that with its arrival one could write oneself off from all accounts. But now there are means by which menopause can pass almost imperceptibly and easily. But in order to start doing something towards improvement, you need to recognize its onset – without fear, move on, without losing optimism, energy and female attractiveness.

The menopause in the life of any woman is completely natural. At this time, due to the weakening of the hormonal function of the ovaries, menstruation stops. It is customary to talk about the beginning of menopause if about a year has passed since the last meeting with the cycle.

Who is the elder?

Our hormones are responsible for menopause. Estrogen plays a key role in menopause. The monthly menstrual cycle directly depends on its quantity: from birth, the body contains about two million eggs, but over time their number decreases. Already with the onset of 30 years, the ovaries begin to produce a little less estrogen.

By the age of 40, the menstrual cycle already becomes longer or shorter, its intensity changes, and by about 50 years, the supply of eggs is exhausted, the ovaries stop producing estrogen and menopause begins. That is, on average, the onset of menopause occurs at the age of 50-52 years, but the figures fluctuate. There are premature menopause (up to 40 years), early (40-45 years), timely (46-54 years) and late (over 55 years). What is most unusual is that premature menopause occurs in 3-10% of cases, so it is important to be observed by a gynecologist at absolutely any age.

Many factors influence when menopause occurs: from heredity and lifestyle to past diseases, the amount of stress and bad habits. The most important thing is to treat changes in the body with understanding and respect for your body.

Know in person

Contrary to popular belief, menopause does not come all of a sudden: often, symptoms can appear several years before the last period. You need to keep track of all the changes in order to take care of your health in time! If you notice any of the following, share your observations with your gynecologist. Together, you can find a smooth menopausal transition to maintain your well-being, natural beauty, sex drive, and mood.

Weight suddenly went up, fat deposits appeared on the waist, hips, forearms, and hunger is difficult to appease;
at night you began to feel hot flashes or sweat, almost like during a workout;
it became difficult to fall asleep quickly, and awakenings appeared in the middle of the night;
irritability, frequent fatigue appeared;
menstruation became more scanty and irregular;
libido decreased, and there was discomfort and dryness of the vagina;
the condition of the skin, hair and nails deteriorated.

The doctor may prescribe a blood test for sex hormones, an ultrasound of the pelvic organs, and an examination of the endocrine glands. These studies help to find out whether the symptoms are caused by early menopause or malfunctions in the endocrine system.

Simple Solutions

To take menopause under control and alleviate its manifestations in the early stages, it is good to connect sports, special personal care and the use of natural remedies with plant extracts containing phytoestrogens. Of course, they will not be able to completely “cancel” the menopause, but they will significantly smooth out the sharp jumps in hormonal levels and help maintain good health, femininity and beauty.

Phytoestrogens are active substances of plant origin, a kind of non-hormonal plant analogs of female sex hormones. They alleviate menopausal symptoms, relieve emotional stress, improve sleep, restore the usual harmony, and have a pronounced anti-age effect. However, they do not have side effects and are safer than synthetic hormones.

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27 Feb 2022

Nominees of the national project “Responsible Cosmetology”

Author: Ola Thomas | Category: Health

The purpose of the competition is to select clinics that demonstrate the greatest commitment to the principles of responsible cosmetology for clinics.

The competition was held among aesthetic medicine and cosmetology clinics located in the Russian Federation during June 2021, the results were summed up during July 2021.

BASIS FOR INCLUSION IN THE PROJECT “RESPONSIBLE COSMETOLOGY” FOR CLINICS:

1. Premises of a medical institution:

• Availability of a medical license

• Availability of the necessary OKVED codes

• Compliance with the Procedure for rendering assistance in the field of “cosmetology”

• A streamlined workflow that reflects all the requirements of regulatory authorities

2. Specialists/doctors:

• Compliance of specialists with the requirements of the Professional standard of a cosmetologist

• Possession of a valid certificate of a specialist in cosmetology

• Continuous improvement of professional skills

• Confirmed positive ratings of specialists in the professional and consumer communities

3. Preparations/devices:

• Purchase from official distributors

• Participation in the MDLP system

• Storage and use strictly in accordance with the regulations

• Approval for use by employees with proven training and practice skills

4. Patient Convenience Processes:

• The presence of an administrator and his active participation in working with patients

• Registration of the necessary package of documents

• Honest feedback from patients

5. Availability of information for patients:

• Availability of a website and current pages of the clinic in social networks

• Up-to-date information about services, methods, preparations, specialists

• Regular content updates

• Compliance of materials in social networks with the requirements of the legislation of the Russian Federation

• Following the principles of openness and honesty

6. Patients:

• Reviews about the clinic and specialists

• Satisfaction with medical services

• Loyalty to the clinic

• Awareness about security and opportunities

PRINCIPLES OF RESPONSIBLE COSMETOLOGY

• If you want to change the world, start with yourself. It is important for a doctor to constantly improve the level of his professional training. The patient should be aware of all the dangers and consequences of home cosmetology. The clinic is responsible for its patients – for their satisfaction and safety.

• Law and order are the guarantors of quality and safety. The state makes serious demands on aesthetic medicine clinics. Why is it important to know and follow them. How associations help aesthetic medicine.

• Doctor and patient – partnership and trust. Only a qualified specialist can provide a safe procedure. How to check the reliability of the drug. Why is it important to follow your doctor’s instructions?

• The patient has a right to know. Social networks disseminate implausible and unverifiable information – how a patient can understand the vast sea of offers and choose the right and honest clinic. How not to fall for a scammer. What documents the patient can ask in the clinic. Why do you need to carefully read the contracts and informed consents?

• Beauty as the basis of health. Healthy people come to the clinic who want to improve their appearance and become a little happier. Responsibility for one’s health should be at the heart of the choice.

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26 Feb 2022

About the benefits of yoga

Author: Ola Thomas | Category: Yoga

Yoga is a system of physical and spiritual practices that has come to us from time immemorial. The first mentions of yoga are contained in treatises that are more than 5000 years old. In ancient times, yoga was practiced in order to achieve a state of spiritual awakening – samadhi. Nowadays, yoga is considered as a universal system that helps to develop flexibility, strengthen bones and muscles, and also solve some health problems. Why are more and more people choosing yoga and not some other health system? One sentence can answer this question like this:

Unlike game and competitive sports, yoga is aimed solely at improving the body and spirit. A yogi (this is the name of a person who practices yoga) does not compare his achievements with the successes of other people, does not seek to set a record, does not set standards and limits for himself. He has his own path, and he follows this path at his own pace. Keep this in mind when you do the exercises. Focus solely on your feelings and do not look at others. In yoga, the main thing is regularity and the right state of mind. Everything comes with practice. Do not chase records, especially if you are just starting out. Over time, your body will improve, and complex asanas will become available to you.

Yoga is the path to a perfect mind

In addition to physical exercises, yoga includes work with consciousness. Many people believe that philosophy and mental training have nothing to do with physiology.

In fact, when the mind becomes harmonious and orderly, all body systems begin to work correctly and in harmony. Moreover, the external life of a person also changes, he becomes healthy in all respects. After all, what is health? Here is the definition of this word given by WHO – World Health Organization:

Yoga gives not only bodily harmony, flexibility, and freedom of movement. In the yoga system, there are a huge number of methods that allow you to gain complete control over your mental and spiritual state. In addition, yoga helps to solve problems related to the social life of a person. Work, personal life, relationships with friends and colleagues – all this comes into harmony as a person acquires a healthy outlook on things.

Yoga for a better quality of life

Many people who start practicing yoga seriously and thoughtfully soon notice that all aspects of their lives are changing for the better. Work begins to bring satisfaction, money and free time appear, relationships with people improve. And it is no coincidence.

Yoga not only solves health problems but also relieves pain and gives energy. It helps clear the mind of all negative thoughts, anxieties, and fears. A person begins to feel good not only physically, but also mentally. He is calm, always positive, and friendly. He understands the causes and consequences of his own and other people’s actions, and therefore always makes the most rational and healthy choice. He is aware of the nature of his desires and sets himself the goals that he really needs for personal growth and fulfilling life. He refuses the delusions and stereotypes that control people and makes his own choice. As you know, like attracts like – and the social circle of such a person includes people who are just as well aware of themselves. Thus, yoga helps a person to create his own world, in which everything is positive, prosperous, and harmonious.

Of course, this does not happen immediately. But you can take the first step on this path today by starting yoga.

How yoga helps you achieve your goals

In life, people face a lot of difficulties. Sometimes even the simplest things require a lot of time and effort. Only a few are able to set the right goals and achieve them in the most effective and economical way. And it’s not about special intellectual abilities or a happy coincidence. The secret is in the full concentration of attention on the task at hand. This is something that is inaccessible to most people due to the fact that they have never been taught this.

Yoga can help solve this problem. Yogic practices were originally aimed at ensuring that a person striving for spiritual perfection could concentrate his attention. For centuries, special postures and exercises have been perfected, which helped to purify the mind, helped to gather thoughts together. All asanas are designed to ensure that a person focuses his attention exclusively on what his body is doing. A person is removed from life’s problems and stresses. Anxious thoughts about the future go away, and a person begins to live in the current moment, is here and now.

Any yogic practice not only energizes the body, but also “refreshes” feelings and thoughts. A person with a clear mind finds new ways to solve problems, it is easier for him to focus on what he is doing. When you start practicing yoga, you will soon notice that not only your body, but also your current affairs are returning to normal. All this is the result of the practice of concentration.

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19 Feb 2022

How to start building a healthy lifestyle?

Author: Ola Thomas | Category: Food Facts, Health

Are you on your way to a healthy lifestyle but don’t know where to start? Then you are right to us! In our blog we will tell you how to create a healthy lifestyle. We will definitely analyze how to eat right, when and how much to exercise, what determines the success of losing weight, and what other principles underlie a healthy lifestyle.

Including healthy foods in your diet

One of the main factors in the formation of a healthy lifestyle is the choice of healthy products. Knowing a little more about foods than just the name on the label, looking at their composition, energy value and macronutrient content, we can understand what benefits they bring to our body.

We recommend adding fish to your diet. There is no doubt that it is very healthy, loaded with important nutrients such as protein, vitamin D, and may even help promote brain health!

3 reasons why you should add fish to your diet:

Eating oily fish may reduce your risk of heart disease , help fight inflammation, and improve brain function because it’s high in “good” fats like omega-3s.
Fish is an excellent source of protein, essential for building and repairing body tissues, including skin, hair, nails, and muscles.
Whitefish and shellfish, in particular, are lower in fat than other animal protein sources, making them an ideal choice if you’re on a weight loss diet. And besides, fish is digested 1.5 – 2 times faster than meat.
Which fish to choose and how to cook?

Salmon, silver carp, whitefish, halibut, sturgeon, and others are considered the fattest, and therefore one of the most useful and delicious varieties of fish.
There are so many options that by changing the variety and method of preparation, you can significantly diversify your diet, which is important for the body.

Many refuse to eat fish, believing that it is very difficult to cook. But this is a common myth! There are many recipes, not only tasty and healthy but also quick to prepare. For example, with our recipes from the nutrition section, you can cook flounder or salmon in a honey and soy marinade in just 15 minutes.
We hope that we convinced you, and today for dinner you will cook fish according to one of our recipes. And this will be your first step in the formation of a healthy lifestyle.

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17 Feb 2022

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