How does nutrition impact physical activity. What are the benefits of regular exercise. How can dietary choices affect long-term health outcomes. What is the relationship between exercise and snack choices. How does sports participation influence motor competence in children. Can vegetarian and vegan diets support endurance athletes. How do childhood experiences shape food preferences at sporting events.

The Synergy Between Nutrition and Exercise

The intricate relationship between nutrition and physical activity forms the cornerstone of lifelong health. This synergy extends far beyond the simple concept of “calories in, calories out.” Instead, it encompasses a complex interplay of physiological processes that influence everything from muscle recovery to cognitive function.

Research has shown that the timing of nutrient intake relative to exercise can significantly impact performance and recovery. For instance, consuming protein and carbohydrates immediately after a workout can enhance muscle protein synthesis and glycogen replenishment. However, the relationship between exercise and nutrition isn’t always straightforward.

Exercise and Snack Choices: An Unexpected Connection

Interestingly, a study by Gustafson et al. (2018) revealed an unexpected connection between exercise and snack choices. The researchers found that healthy snack choices were actually reduced in the post-exercise state. This counterintuitive finding suggests that the relationship between physical activity and dietary decisions is more complex than previously thought.

Why might this occur? One possible explanation is that individuals feel they have “earned” less healthy options after exercising. Alternatively, the physiological stress of exercise might temporarily alter decision-making processes related to food choices. This highlights the importance of being mindful of dietary choices, especially in the post-exercise period.

Childhood Experiences and Long-Term Dietary Habits

The foundations of our dietary habits are often laid in childhood, and these early experiences can have far-reaching consequences. Koenigstorfer (2018) explored how childhood experiences influence food preferences at sporting events, potentially contributing to obesity risk.

The study found that individuals who had positive childhood experiences with unhealthy foods at sporting events were more likely to prefer these options as adults. This underscores the importance of providing healthy food options at children’s sporting events and educating young athletes about nutrition.

Fostering Healthy Habits in Young Athletes

Promoting healthy dietary habits in young athletes is crucial for their long-term health and performance. Meng et al. (2018) conducted a two-year intervention study called “WAVE Ripples for Change” aimed at promoting healthy diets, physical activity, and life skills in high school athletes. The results were promising, showing improvements in dietary habits and physical activity levels among participants.

How can we effectively promote healthy habits in young athletes? Some strategies include:

• Providing nutrition education tailored to athletes’ needs
• Incorporating healthy cooking skills into training programs
• Encouraging a balanced approach to nutrition and physical activity
• Involving parents and coaches in promoting healthy habits

Vegetarian and Vegan Diets for Endurance Athletes

As plant-based diets gain popularity, questions arise about their suitability for athletes, particularly those in endurance sports. Wirnitzer et al. (2019) conducted a study comparing the health status of vegetarian, vegan, and omnivorous endurance runners.

The results were enlightening: vegetarian and vegan runners showed comparable, and in some cases superior, health markers compared to their omnivorous counterparts. This suggests that well-planned plant-based diets can indeed support the nutritional needs of endurance athletes.

Key Considerations for Plant-Based Athletes

While plant-based diets can be nutritionally adequate for athletes, careful planning is essential. Some key nutrients to focus on include:

1. Protein: Ensure adequate intake from sources like legumes, nuts, and seeds
2. Iron: Incorporate iron-rich plant foods and consider supplementation if needed
3. Vitamin B12: Supplementation is typically necessary for vegans
4. Omega-3 fatty acids: Consider algae-based supplements for EPA and DHA
5. Zinc: Include whole grains, legumes, and nuts in the diet

Motor Competence and Its Impact on Health Trajectories

Motor competence, or the ability to perform various motor skills in a proficient manner, plays a crucial role in health outcomes. Drenowatz and Greier (2018) investigated the association between sports participation, diet, and motor competence in Austrian middle school students.

The study found a positive relationship between sports participation and motor competence. Moreover, students with higher motor competence were more likely to have healthier dietary habits. This suggests that promoting motor skill development in children could have far-reaching benefits for their overall health.

The Long-Term Impact of Motor Competence

Robinson et al. (2015) conducted a comprehensive review of the relationship between motor competence and health outcomes. They found that motor competence in childhood was associated with a range of positive health outcomes in later life, including:

• Higher levels of physical activity
• Better cardiorespiratory fitness
• Healthier body composition
• Improved self-esteem and social skills

These findings emphasize the importance of developing fundamental movement skills in early childhood as a foundation for lifelong health and well-being.

Nutrition and Physical Activity for Healthy Aging

As the global population ages, understanding how nutrition and physical activity can promote healthy aging becomes increasingly important. Van Elten et al. (2018) examined the relationship between lifestyle factors and cardiometabolic health in later life.

The study found that maintaining a healthy diet and regular physical activity in midlife was associated with better cardiometabolic health 3-8 years later. This underscores the importance of adopting healthy habits early and maintaining them throughout life.

Telomere Maintenance: A Key to Longevity?

Balan et al. (2018) explored the potential of physical activity and nutrition in maintaining telomere length, a marker of cellular aging. The researchers found evidence suggesting that both regular exercise and certain dietary components (such as antioxidants and omega-3 fatty acids) may help preserve telomere length.

While more research is needed in this area, these findings hint at the potential for nutrition and physical activity to influence the aging process at a cellular level.

Combating Inflammation Through Diet and Exercise

Chronic low-grade inflammation is implicated in numerous age-related diseases. Ferrer et al. (2018) investigated the effects of regular moderate physical activity on the inflammatory status of older adults.

The study found that regular moderate exercise improved anti-inflammatory markers in older adults. This suggests that physical activity could be a powerful tool in combating age-related inflammation and its associated health risks.

The Role of Diet in Inflammation

Draganidis et al. (2018) examined the relationship between habitual physical activity, dietary intake, and systemic inflammation in elderly men. They found that those with low systemic inflammation tended to have higher physical activity levels and healthier dietary patterns.

What dietary factors may help combat inflammation? Some key anti-inflammatory nutrients include:

• Omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts)
• Antioxidants (abundant in colorful fruits and vegetables)
• Fiber (found in whole grains, legumes, and vegetables)
• Probiotics (present in fermented foods like yogurt and sauerkraut)

Nutrition and Exercise Interventions for Specific Populations

While general principles of nutrition and physical activity apply broadly, certain populations may benefit from targeted interventions. Van Doorn-van Atten et al. (2018) studied the effectiveness of a multi-component telemonitoring intervention for community-dwelling older adults.

The intervention, which included dietary advice and physical activity promotion, led to improvements in fruit and vegetable intake and physical activity levels. This demonstrates the potential of technology-based interventions to promote healthy behaviors in older adults.

Addressing the Double Burden of Malnutrition

In some parts of the world, communities face the dual challenges of undernutrition and obesity. Mahmudiono et al. (2018) evaluated the effectiveness of a nutrition education program for overweight/obese mothers with stunted children in Indonesia.

The intervention successfully reduced the prevalence of the double burden of malnutrition within families. This highlights the importance of tailored nutrition education programs that address the specific needs of vulnerable populations.

The Future of Nutrition and Physical Activity Research

As our understanding of the interplay between nutrition and physical activity deepens, new avenues for research continue to emerge. Some promising areas for future investigation include:

• The role of the gut microbiome in mediating the effects of diet and exercise on health
• Personalized nutrition and exercise prescriptions based on genetic profiles
• The impact of circadian rhythms on nutrient metabolism and exercise performance
• Novel technologies for monitoring and promoting healthy behaviors
• The potential of nutrition and exercise interventions in preventing and treating chronic diseases

As we continue to unravel the complex relationships between nutrition, physical activity, and health, one thing remains clear: the integrated role of these factors is crucial for lifelong well-being. By adopting a holistic approach that combines balanced nutrition with regular physical activity, we can lay the foundation for healthier, more vibrant lives at every age.

Integrated Role of Nutrition and Physical Activity for Lifelong Health

1. Gustafson C.R., Rakhmatullaeva N., Beckford S.E., Ammachathram A., Cristobal A., Koehler K. Exercise and the Timing of Snack Choice: Healthy Snack Choice is Reduced in the Post-Exercise State. Nutrients. 2018;10:1941. doi: 10.3390/nu10121941. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

2. Koenigstorfer J. Childhood Experiences and Sporting Event Visitors’ Preference for Unhealthy versus Healthy Foods: Priming the Route to Obesity? Nutrients. 2018;10:1670. doi: 10.3390/nu10111670. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

3. Wirnitzer K., Boldt P., Lechleitner V., Wirnitzer G., Leitzmann C., Rosemann T., Knechtle B. Health Status of Female and Male Vegetarian and Vegan Endurance Runners Compared to Omnivores—Results from the NURMI Study (Step 2) Nutrients. 2019;11:29. doi: 10.3390/nu11010029. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

4. Drenowatz C. , Greier K. Association of Sports Participation and Diet with Motor Competence in Austrian Middle School Students. Nutrients. 2018;10:1837. doi: 10.3390/nu10121837. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

5. Meng Y., Manore M.M., Schuna J.M.J., Patton-Lopez M.M., Branscum A., Wong S.S. Promoting Healthy Diet, Physical Activity, and Life-Skills in High School Athletes: Results from the WAVE Ripples for Change Childhood Obesity Prevention Two-Year Intervention. Nutrients. 2018;10:947. doi: 10.3390/nu10070947. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

6. Bremer E., Cairney J. Fundamental movement skills and health-related outcomes: A narrative review of longitudinal and intervention studies targeting typically developing children. Am. J. Lifestyle Med. 2016;12:148–159. doi: 10.1177/1559827616640196. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

7. Robinson L.E., Stodden D.F., Barnett L.M., Lopes V.P., Logan S.W., Rodrigues L.P., D’Hondt E. D. Motor competence and its effect on positive developmental trajectories of health. Sports Med. 2015;45:1273–1284. doi: 10.1007/s40279-015-0351-6. [PubMed] [CrossRef] [Google Scholar]

8. Van Elten T.M., Van Poppel M.N.M., Gemke R.J.B.J., Groen H., Hoek A., Mol B.W., Roseboom T.J. Cardiometabolic Health in Relation to Lifestyle and Body Weight Changes 3–8 Years Earlier. Nutrients. 2018;10:1953. doi: 10.3390/nu10121953. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

9. Balan E., Decottignies A., Deldicque L. Physical Activity and Nutrition: Two Promising Strategies for Telomere Maintenance? Nutrients. 2018;10:1942. doi: 10.3390/nu10121942. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

10. Van Doorn-van Atten M.N., De Groot L.C.P.G.M., De Vries J.H.M., Haveman-Nies A. Determinants of Behaviour Change in a Multi-Component Telemonitoring Intervention for Community-Dwelling Older Adults. Nutrients. 2018;10:1062. doi: 10.3390/nu10081062. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

11. Mahmudiono T., Mamun A.A., Nindya T.S., Andrias D.R., Megatsari H., Rosenkranz R.R. The Effectiveness of Nutrition Education for Overweight/Obese Mother with Stunted Children (NEO-MOM) in Reducing the Double Burden of Malnutrition. Nutrients. 2018;10:1910. doi: 10.3390/nu10121910. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

12. Ferrer M.D., Capó X., Martorell M., Busquets-Cortés C., Bouzas C., Carreres S., Mateos D., Sureda A., Tur J.A., Pons A. Regular Practice of Moderate Physical Activity by Older Adults Ameliorates Their Anti-Inflammatory Status. Nutrients. 2018;10:1780. doi: 10.3390/nu10111780. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

13. Draganidis D., Jamurtas A.Z., Stampoulis T., Laschou V.C., Deli C.K., Georgakouli K., Papanikolaou K., Chatzinikolaou A., Michalopoulou M., Papadopoulos C., et al. Disparate Habitual Physical Activity and Dietary Intake Profiles of Elderly Men with Low and Elevated Systemic Inflammation. Nutrients. 2018;10:566. doi: 10.3390/nu10050566. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

14. Bloomer R.J., Schriefer J.H.M., Gunnels T.A., Lee S.R., Sable H.J., Van der Merwe M., Buddington R.K., Buddington K.K. Nutrient Intake and Physical Exercise Significantly Impact Physical Performance, Body Composition, Blood Lipids, Oxidative Stress, and Inflammation in Male Rats. Nutrients. 2018;10:1109. doi: 10.3390/nu10081109. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

15. Isenmann E., Blume F., Bizjak D.A., Hundsdörfer V., Pagano S., Schibrowski S., Simon W., Schmandra L., Diel P. Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise. Nutrients. 2019;11:744. doi: 10.3390/nu11040744. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

16. Reckman G.A.R., Navis G.J., Krijnen W.P., Van der Schans C.P., Vonk R.J., Jager-Wittenaar H. Whole Body Protein Oxidation Unaffected after a Protein Restricted Diet in Healthy Young Males. Nutrients. 2019;11:115. doi: 10.3390/nu11010115. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

Exercise and Eating Healthy

Nutrition is important for fitness

Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.

When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.

Learn about the importance of healthy breakfasts, workout snacks, and meal plans.

Your first meal of the day is an important one.

According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.

Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out.

Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. A plain white bagel or doughnut won’t keep you feeling full for long.

In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.

Follow these tips for eating a healthy breakfast:

• Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
• If you’re making pancakes or waffles, replace some of the all-purpose flour with whole-grain options. Then, stir some cottage cheese into the batter.
• If you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter, or another protein source.

Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.

Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans.

Whole grains have more staying power than refined grains because you digest them more slowly.

They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.

Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days.

Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.

Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.

Protein can come from:

• poultry, such as chicken and turkey
• red meat, such as beef and lamb
• fish, such as salmon and tuna
• dairy, such as milk and yogurt
• legumes, such as beans and lentils
• eggs

For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat.

Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture.

Try to “eat the rainbow” by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer.

Every time you go to the grocery store, consider choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.

Unsaturated fats may help reduce inflammation and provide calories.

While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.

Healthy options include:

• nuts
• seeds
• avocados
• olives
• oils, such as olive oil

When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.

Consider stocking your workout bag and refrigerator with some of these simple snacks:

Bananas

Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.

Berries, grapes, and oranges

These fruits are all full of vitamins, minerals, and water. They’re easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.

Nuts

Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout.

Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.

Nut butter

Many grocery stores carry single-serving packets of peanut butter that don’t require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can spread peanut butter on:

• an apple
• a banana
• whole-grain crackers
• a slice of whole-grain bread

If you don’t like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.

If you’re trying to lose weight or tone your body, you may be tempted to cut a ton of calories from your meals. Cutting calories is a key part of weight loss, but it’s possible to go too far.

Weight loss diets should never leave you feeling exhausted or ill. Those are signs that you’re not getting the calories you need for good health and fitness.

According to the National Heart, Lung, and Blood Institute, a diet containing 1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely. A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed excess pounds.

If you’re very active or you don’t want to lose weight while getting fit, you may need to eat more calories. Talk to your doctor or a dietitian to learn how many calories you need to support your lifestyle and fitness goals.

As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with what’s good for you.

Follow these tips:

• Aim to make breakfast a part of your routine.
• Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
• Stock your fridge and gym bag with healthy workout snacks.

The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.

Useful articles about fitness, exercise, nutrition and more

Class schedule

• Gym
• Personal training
• Group programs
• Fitness for pregnant women
• Beauty saloon
• Welcome Fit
• Rehabilitation fitness
• Corporate fitness
• Functional Muscle Testing

• Home
• Blog

In this section we have tried to collect the most important information about all aspects of fitness and a healthy lifestyle

• All
• #MangoBlogerClub
• Occupations
• Exercises
• Rehabilitation and health
• Gadgets
• Sports nutrition
• Proper nutrition
• Fitness for expectant mothers

August 2, 2021

How to quickly pump up the press. Advice for men

Details on how a man can quickly pump the press in the gym and at home: a training program, useful exercises, a proper nutrition plan and regimen.

Exercises

March 29, 2019

How to quickly gain muscle mass

Bodybuilders’ recommendations on how to build muscle in a short time and get a lean body.

Exercise

March 28, 2019

Carbohydrate-free diet: menu for every day

An article about how a carbohydrate-free diet works and in what cases it is worth resorting to. The basic principles of the diet and instructions for compiling an individual menu for every day.

Proper nutrition

March 19, 2019

How to recover quickly after a workout

We talk about the regimen, nutrition, massage and other ways to help the body recover quickly.

Rehabilitation and health

March 6, 2019

What vitamins to drink in winter

Let’s talk about what vitamins women and men need to drink in winter, how to help children survive the cold and SARS season, strengthen immunity and maintain their usual level of activity.

Rehabilitation and health

February 12, 2019

A set of bodybuilding exercises for beginners

We offer effective exercises for beginner bodybuilders. We will tell you how to pump the muscles of the legs, back, chest, arms, shoulders and abs at home and in the gym.

Exercise

January 9, 2019

How to quickly build arm muscles

We tell you how to quickly and correctly pump up the muscles of the hands in the gym or at home.

Exercises

November 30, 2018

Gym for beginners: program for girls

Training programs for weight loss and weight gain for girls of all ages.

Exercises

October 29, 2018

Gym for pregnant women

What physical activities are allowed for pregnant women, what should be avoided and what will be useful.

Fitness for expectant mothers

October 24, 2018

Protein for gaining muscle mass: is it better to choose protein products or sports nutrition?

Find out which products will help you get in shape.

Sports nutrition

October 2, 2018

What is whey protein and how to take it

Learn more about whey protein, the essential protein for muscle growth.

Sports nutrition

August 30, 2018

Which gainer to choose: a review of products for gaining muscle mass

Gainer is the best option for those who want to gain muscle mass. In this article, you will find a brief overview of the products on the sports nutrition market today.

Sports nutrition

August 28, 2018

Pranayama: breathing in yoga

Pranayama is a complex of breathing exercises in yoga. Exercise techniques and their impact on psychophysiological health.

Occupations

May 31, 2018

How to take a gainer

Can’t gain muscle mass? Let’s talk about how and when to take a gainer.

Sports nutrition

May 3, 2018

5 simple recipes for tasty and healthy breakfasts

Breakfast is an integral part of proper nutrition, which provides the body with energy for the whole day. How to wake up the body, speed up metabolism and tone muscles?

Proper nutrition

• Pages:
• First
• 1
• 2
• 3
• 4
• 5

• >

• Last

Useful articles about fitness, nutrition and training

Here I share my knowledge of how to help the body be beautiful, healthy and functional through movement and a balanced diet!

Victoria Borovskaya

Fitness therapist, movement expert

How to pump up the buttocks

Step-by-step instructions for beginners and advanced

Read the article

How to tone the stomach ? Effective exercises

I’ll tell you how our body is arranged and what determines success in the fight against the ever-protruding belly.

Read the article

The youth of the face is born in motion

The face in many ways reflects the state of our soul. And if I say that you can also read the state of the body in the face?

Read article

Everything you wanted to know about 3D fitness

What is 3D training and how does it differ from traditional gym training? Let’s figure it out!

Read the article

Everything you wanted to know about stretching, stretching and splits

“Split in two weeks!” Such slogans are the sad reality of modern fitness, which millions of people trust with their health.

Read article

A healthy spine is the key to longevity

If you have decided to seriously take care of your health and don’t know where to start, my advice to you: take care of your spine!

Read article

Why train your pelvic floor?

Pelvic floor. This name may seem funny to you, but only as long as you do not have problems with it!

Read article

Edema. How to correctly “drain the water”?

Edemas are insidious destroyers of our beauty, and I propose to give them a fight!

Read article

Breathing. Where does a healthy body begin?

Throughout life, from the first moment to the last, each person incessantly performs the same movement. This is breath.

Read article

My personal story

I’m not the classic gym trainer you might imagine

Read article

Handsome or smart? Give me two!

The fitness community is changing rapidly. More and more coaches are involved in the process of continuous self-education.

Read article

The foot is the head of health

If the eyes are the mirror of the soul, then the foot is the mirror of overall health

Read the article

Everything you need to know about MFR even with the help different equipment and own hands, providing high-quality movement.

Read the article

Strengthening wisely: changing the structure of training

Let’s consider the construction of strength training not “the old fashioned way”, but from the position of modern knowledge about neurology, the fascial system, the vestibular apparatus and movement in general.