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Discover 30 ideas for spending time outdoors actively!

The summer rays of the sun stream through the windows of our homes, and the warm, inviting temperature inspires us to venture out and take deep breaths of fresh air. Stop sitting around – it’s time to enjoy the holiday season! You have no ideas for an active recreation during the upcoming holiday? We have prepared as many as 30 suggestions which will certainly curb any complaints about boredom and will spur you to spend your free time in an interesting way!

Why is it good to choose an outdoor activity?

Beautiful weather and favourable meteorological conditions are not only a great “springboard” on which to jump out from the four walls of your house or crowded fitness club. Mother Nature, and the summer ambience, bestow many valuable health benefits which we should take full advantage of, as long as there is an opportunity. What kind of positive elements can be expected when actively spending time outdoors?

Maintaining an appropriate level of vitamin D3 – the natural synthesis of this ingredient takes place in the skin under the influence of solar radiation, and its role is extremely important for the daily diet and optimal health, including supporting the maintenance of a healthy bone condition, increasing the use of calcium and phosphorus from food, promoting the proper functioning of the immune system, and affecting the proper functioning of the muscles.

The oxygenation of the body – no matter how you ventilate your rooms, there is no substitute for a breath of fresh air from open spaces! Providing the proper oxygenation has an extremely valuable impact on a number of important activities in your daily functioning, e.g. better focus, improved appetite, increased energy, and even reduced fatigue.

The improvement of mood and the reduction of stress – the colour of the surrounding greenery, in combination with the sounds of nature, will certainly help you to keep calm and lose any feeling of excessive irritation. Active recreation outside will certainly be more effective in relieving tension.

Rest from technology and too-many buildings around – although spending the summer in the city has its charms, the real rest is nature! We don’t have to run away into the deep wild without any contact with the world. Sometimes a short trip outside the city, or locales away from the noisy city centre, are enough to feel real relief from the oppressive infrastructure.

30 ideas for spending your free time actively outside the home!

Vacation and free time have their own rules, so passing a few idle days is absolutely allowed! However, for a longer period it’s wasting your life. So why not make the most of each moment and do something useful for yourself?! There are lots of fun solutions you can try out – and learn something completely new! Here is a list of 30 ideas to implement in your spare time – especially outdoors!

Running

Jogging is definitely the King of outdoor activities, which, in the case of true enthusiasts, is practised all the year round and in all weather conditions. What’s more, running for beginners doesn’t require a lot of money – you only need well-fitting shoes and comfortable clothes, and the rest will come from sincere enthusiasm and a strong will. You can run alone, in pairs, or in a larger group of friends. Every hour is good, and the running paths (especially those outside the city) allow you to safely enjoy the advantages of nature, and at the same time work on your physical shape.

Swimming

Holidays are clearly associated with going to the water – some of us decide to spend a vacation by the sea, others choose the surrounding lakes. Swimming is de rigueur in the summer, and definitely a good way to spend time outdoors actively. Especially since its influence on the body is extremely valuable. Thanks to swimming, you are able to engage practically all the muscles, shape the body, and regulate breathing. In addition, swimming allows you to harden your body before winter, and also helps you to quickly acquire the desired tan.

Hiking in mountains and the surrounding areas

However, if the sea is not the object of your summer dreams, then the mountains will be a much-better solution. They, as is well known, not only impress with their majesty, but also certainly allow you to relax and gather your thoughts. Mountain trails are also a test of your own endurance, and of your character, although you must not forget about the essential safety rules, especially since weather conditions can change in a very-short time!

Cycling

Summer is definitely the perfect time for short and long bike tours, which are a great way to get to know areas and escape the city. At a low cost, and with health benefits (including for the muscles of the legs and respiratory efficiency), cycling affords an opportunity to spend your free time actively. Then there is the prospect of admiring the surrounding nature, and even discovering many charming places. Road bikes are perfect for people riding on paths, while MTB bikes are ideal for lovers of routes running through forests.

Nordic walking

“Walking with poles” is normally associated with physical activity and recreation for seniors. No wonder – poles used in Nordic walking are a great way to take pressure off the joints, which allows you to cover long distances without overloading them and unnecessarily risk unexpected injuries. As simple as it might seem, it actually takes a sufficient amount of time to learn the correct Nordic-walking technique. It is of note that in Poland there are many routes which allow you to march this way. The walking poles facilitate greater involvement of the upper body muscles (especially the arms and shoulder girdle).

Street workouts and calisthenics

Over the last few years, the popularity of “pole training” has increased tremendously, which is due to, inter alia, the low costs associated with these forms of activity, the general accessibility to the places where they are practised, and above all, the comprehensive impact on shaping a sports figure! Street workouts are more and more often being chosen by young people, who focus on dynamically developing the body and its motor skills. What’s more, unlike regular strength training, calisthenics allows you to understand and feel your body much better, improve your range of motion, and learn the correct techniques of movement. All this is possible during outdoor training – street-workout squares are no longer solely the domain of big cities, but also of smaller towns. Training takes place in groups of various sizes, which is a good way to make new friends.

Tennis and badminton

Both disciplines are great ways to compete for 2 or 4 people, which gives you even-more fun than in the case of a sport practised alone. While tennis matches should be played on specially designated courts, in the case of badminton, the game can take place, for example, on the beach or on campsites. Both disciplines are excellent for testing your reflexes, agility and coordination. What’s more, these sports are not associated with an excessively high risk of injury, and can be practised at any age.

Walks in the woods

Physical recreation and active rest do not always have to be associated with sweating and a sense of competition. Sometimes a simple walk in the fresh air with the natural sounds of nature is enough. Wandering in the forest is certainly one of the best forms of spending time outside the home, and will allow you to get rid of any hint of stress or fatigue resulting from being in an urban environment.

Outdoor yoga

The training system based on specific asanas (exercises), and various positions, has a tradition in the Indian culture, and its positive impact on the body is felt equally at the levels of the body and the spirit. Yoga allows you to find the right balance between your physicality, psyche, and emotions, supports the work on making the structures of the musculoskeletal system more flexible, improves blood circulation and respiratory efficiency, and helps to eliminate pain in the spine. All you need for this training is a mat, comfortable clothes, and good weather!

Gymnastics and stretching

Stretching exercises are certainly valuable elements in outdoor training, which is primarily related to their valuable impact on the condition and functioning of the body. Like yoga, they allow you to increase the flexibility of joint capsules and ligaments, exert a positive effect on the range of motion, have a highly beneficial effect on muscle nutrition, and ensure the optimal level of mobility. In addition, stretching generally allows you to get rid of the accumulated stress caused by excessive muscle tension.

Team games and team disciplines

Football, basketball, volleyball, and many other team sports can be safely classified as successful ways to spend time actively outside the home. Nowadays, access to sports facilities such as Orlik allows you to play in comfortable conditions, which is a great replacement for a closed hall. Team games, in addition to their clear impact on physical fitness (especially efficiency), allow you to shape your character, your ability to function in a group, your logical thinking, and, above all, to accept failures when you lose.

Outdoor gyms

A well-equipped open-air gym can be a great substitute for equipment locked in a fitness club. More and more often you can observe places with exercise machines, or zones with free weights, which will allow you to perform comprehensive training of your whole body. Instead of staying in a stuffy gym, it’s ideal to work on your figure outside in fine weather. Especially since the holiday sun will help burn off any accumulated fat tissue.

Roller skating

Bicycle paths can also be used as a route for lovers of rollers, which can be a very-good alternative to car driving. Although learning might be problematic at first, over time you will certainly start to appreciate their value in the form of developing better balance, improving coordination, and even improving slimming and maintaining a healthy body weight.

Boating in kayaks and pedal boats

Another option for people spending their holidays by large or small water bodies is to rent boating equipment. Kayaking is the perfect training for your back and shoulder muscles, and, when you’re travelling in pairs, it’s a great way to improve your ability to cooperate and communicate with each other. In the case of pedal boats, you will certainly provide your legs with good training, which will also allow you to find secluded places (eg. in the middle of a lake) and “leave your problems” on the shore.

Outdoor games and activities

A great way to feel like a child again, and to have some fun during a trip out of town. On the Internet you can find many programmes of games adapted to specific age groups or current field conditions. Some of them can be all about movement, others can be a great form of learning practical and new skills (e.g. survival techniques), but all of them will allow you to compete with friends, and will be a perfect way to overcome boredom!

Skateboarding or longboarding

Another solution for eco-style rides is a skateboard, or its modern equivalent, called a longboard. Both devices provide much-easier balance and greater stability than popular rollers. They also have a beneficial effect on the development of the abdominal and leg muscles, improve physical endurance, and teach coordination and the maintaining of smooth body movements.

Kitesurfing

Another great proposition for people who choose active relaxation by the water. Kitesurfing is a modified version of the classic wave surfing, but uses a kite to hover over the water. This extreme sport has a great effect on balancing the body, strengthens the muscles, helps relieve stress, and is a real injection of adrenaline and satisfaction while fighting the maritime elements.

Golf

The undoubted advantage of golf is its universal nature – it is a sport recommended for practically all ages, but, despite its calm nature in relation to other disciplines, it also requires the appropriate physical condition. Golf means, above all, learning to focus, and practise self-control, precision, and calmness. The low popularity of this sport in our country is dictated by the relatively high costs. Therefore, a good alternative is so-called mini golf, which allows classic game play on specially designed courses.

The triathlon

Fans of extreme sensations and real fatigue will surely appreciate the magic of the triathlon, which is a combination of three disciplines – swimming, cycling, and running. This sport is a real lesson in humility, as well as an incredible test of one’s own abilities. It allows you to comprehensively shape your own physical fitness, improve the appearance of your figure, increase your bodily efficiency and, above all, overcome your own weaknesses! You can learn more about the triathlon, training for it, and all matters related to practising this discipline, in the series Monday with the Triathlon, which was produced by the Olimp Sport Nutrition brand – Poland’s market leader – and the amazing Robert Karaś – world-record holder and world champion in the Ironman Ultra Triathlon – and a prized member of the Olimp Sport Nutrition Team, which competes at international level in a wide range of sports disciplines.

Jogging with a pet

People who have problems with mobilisation and motivation to run can involve their own dog in their running! Jogging with a pet is the perfect way to spend time actively outdoors with your friend, who will certainly be pleased with this turn of events, and will keep pace with you throughout the outing! It is worth combining duty with pleasure and kill the proverbial two birds with one stone.

Beach team games

Once again, we return to vacationing by the water. Some beaches and lakeside recreational areas have wild pitches nearby, or a professionally adapted place for sports activities. Volleyball or beach ball are ideals forms of active rest, and an alternative for people who do not want to spend the whole day idling on a towel. Especially considering that the sandy ground of the pitch gives a lot of fun and often requires more commitment from the players.

Functional training with equipment in the field

Exercises in the open air are a frequent item in the repertoire of many personal trainers, which is a very-good springboard from the training studio. Especially if the weather is beautiful outside, and high temperatures and sunshine improve the reduction of accumulated body fat. There are many great pieces of equipment which can be used for outdoor training – eg. kettlebell weights, the TRX strap system, and elastic gymnastic bands. You will be able to exercise your entire body, improve your condition, and strengthen your muscle force – no problem!

Aerobics and fitness

Good news for aerobics and fitness enthusiasts – more and more fitness clubs are deciding to organise training in the open air. In most cases, the exercise area is located near the club, and the meetings themselves are held in practically identical groups. More space, more air, beautiful weather, and equally positive energy!

Bocce

While bocce is not a dynamic discipline, unlike other activities, it can definitely be a good way to spend time outside the home. What is this game all about? It is a team sport, which basically consists of throwing balls towards a smaller one (the so-called pig or pallino). The team which places its own balls closer to the target wins. The perfect form of entertainment for a lazy afternoon, which will allow you to learn patience, precision, and the sense of anticipation and planning.

EMOM and HIIT training

Both training methods are great choices for people who have a limited amount of free time, but at the same time don’t want to give up active rest. The EMOM (Every Minute On the Minute) method consists of performing a certain number of repetitions within 60 seconds. The rest of the time is a break, e.g. if you do 8 repetitions of the exercise in 45 seconds, you have 15 seconds of rest. It is a dynamic training system which certainly saves time and guarantees high intensity. Most training plans allow you to work out your entire body in about 15 minutes! Speaking of intensity, it is also well worth thinking about HIIT (High Intensity Interval Training) training. This is a training programme for amateurs and professionals, which lasts no more than 30 minutes. The assumptions are simple – the intensive effort to rest is 1:4 (e.g. for 15 seconds exercise at the highest intensity level, and for the next 60 seconds at moderate intensity – which is also a form of rest). In both cases, don’t forget to start your training with a warm-up and end with a stretching session.

Frisbee

Playing frisbee is a great idea in virtually all natural environments. All you need is a sufficiently large space and the throwing disc, and you are basically ready to play! The number of people participating in the game is just about unlimited, and you can freely modify it and enrich it with your own rules (e.g. ultimate), and even involve your own pets (dog frisbee). The game allows you to treat your dexterity, endurance, and speed, and above all, it provides a lot of fun and positive energy!

Rope parks

Fans of adrenaline and fun at heights can take advantage of the facilities of nearby rope parks – specially designed structures fixed on trees, which allow them to practise sports similar to mountaineering. The routes are adapted to their level of advancement and current level of mobility, and the safety of participants is supervised by experienced instructors. All this among beautiful nature, clean air, and amazing views, bringing real benefits for their physical and mental shape. Routes in rope parks require a lot of involvement of shoulder muscles, maintaining balance and balancing the torso, as well as endurance.

Mountain and rock climbing

Advocates of more experiences, and those who want something more than climbing the walls, can try their hand at climbing mountains! In this case, you will need to be in very-good condition and have strong arms, which will make it easier to overcome the routes. Of course, you should define your objectives, and beginners should absolutely pass their debut approaches with more-experienced colleagues. You should not forget about the appropriate belaying (rope tensioning), which is an absolute safety element when climbing!

Mushroom picking

Wandering in the forest can be combined with picking mushrooms, which appear in big numbers during the summer. However, you must remember that in addition to edible species, there are just as many dangerous and poisonous varieties. That is why you should always choose only the well-known mushrooms. Picking mushrooms should be treated as an opportunity to escape the city, and take some rest away from civilisation.

Paintball

Last but not least, we recommend paintball matches, which can certainly be included in an active and adrenaline-filled holiday! The arenas for these games are, in most cases, forests, or areas with abandoned buildings in open spaces. Their sizes vary enormously, but each match requires speed and stamina to beat the opposing team. If you haven’t tried it so far, it’s well worth catching up on!

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A beautiful tan with no health risks what should you know about tanning?

The most-important information about healthy tanning

Holidays are a time of sunshine and feeling carefree. Often get-togethers with friends move from crowded venues to the beach, to take advantage of the beautiful weather, and to enjoy the warm temperatures. As well as bathing and active recreation, we often spend varying periods of time getting a holiday tan. However, it’s worth remembering that excessive exposure to sunlight can be dangerous to your health. What should you know about tanning? How can you make the best of the summer to emphasise the features of your own figure, and give your skin an amazing look?

The tanning mechanism – why does the skin turn brown when exposed to the sun?

The formation of tan is a natural process which results from the body’s response to ultraviolet (UV) radiation from the sun, or generated by lamps in solariums and professional aesthetic-medicine salons. Melanocytes contained in the skin (including the epidermis and basal layer), when under the influence of sun rays, begin to increase the intensity of melanin production – a substance which is a responsible for protecting the body against burns. The increasing degree of pigmentation causes our skin to slowly take on a darker colour.

The benefits of the sun not only for the skin

It is also worth mentioning that the sun is the main stimulus for the synthesis of vitamin D3! It is the skin which is the place of the formation of one of the most-essential components of the daily diet, whose action corresponds to, among others, maintaining healthy bone and teeth condition, the optimal use of calcium and phosphorus from food, the regulation of proper muscle working, and the beneficial functioning of the immune system. What’s more, heating the body in the sun allows you to relieve pain in the muscles and joints, including those caused by rheumatic disorders.

What is healthy and safe tanning?

It is widely known that excess generates deficits, which is why solar radiation should be dosed properly. Too-long exposure to UV rays increases the risk of sunburn, which can be equally dangerous to health. It is worth noting here that the sun emits three types of radiation.

UVA – radiation which can be described as all the year round, and affects people regardless of weather conditions. It readily reaches the body through clouds, and even then through your clothing, and can penetrate deep enough to affect the dermis, and accelerate its ageing process.

UVB – this type of radiation is partly limited by the planet’s ozone layer, but a large amount still reaches the Earth. Glass and excessive cloudiness are barriers to UVB radiation, which is mainly responsible for tanning and dangerous burns.

UVC – these waves are so short that they do not reach the Earth’s surface.

What are some ways to protect your body while tanning?

There are several methods which allow you to take advantage the sun’s rays safely. First of all, you should control the dose of sunshine, and refrain from sunbathing during the hours of intense emissions. Initially, it is worth starting with a few minutes in the morning or evening, which will gradually acclimatise the body to UV radiation. The exposure time to the sun can be slowly increased, which will also ensure an even tan. Between the hours of 11.00 and 15.00 it is worth avoiding the sun and going into the shade – between these times the sun releases the highest level of radiation, which can cause body burn, even in a few minutes. Especially if it is your first time tanning.

Another important aspect is the selection of the appropriate cosmetics – i.e. those containing UVA and UVB filters. This provides fundamental protection for the skin, which will minimise the risk of damage. Although everyone should choose their cream individually to suit their needs, dermatology doctors recommend using products with a sun-protective factor of at least SPF 15 (for people with tattoos, SPF 50, for complete safety), which should be applied regularly during the day, e.g. every 3 hours. As a general rule, the brighter the complexion, the more filter is needed. However, the belief that people with a dark complexion do not have to use protective cosmetics is extremely wrong – solar radiation knows no mercy, and will cause damage to every skin type.

It should not be forgotten that some parts of the body are extremely sensitive, and require more protection during tanning. Areas such as the head, face, neckline, ears, and back, have a much-thinner and more-delicate layer of skin, which is why these areas should be given special attention. What’s more, it is imperative to observe and take care of moles, which, depending on the degree and length of intense exposure to sunlight, can lead to the development of dangerous melanomas. The appearance of a red rim around them, any change in their colour, or increase in size, should be consulted on with a specialist to dispel any doubts and to react properly if necessary. Another element worth protecting is your eyes – wear sunglasses equipped with a sun filter.

In addition to the above, remember about photosensitisers – these are active substances which can increase the skin’s susceptibility to tanning, and thus lead to an increased risk of burns (e.g. St. John’s wort, parsley, contraceptives, some antidepressants). It is also worth noting that before tanning you should not use deodorants or perfumes. The ingredients contained in them can enter into undesirable reactions with sunlight, which might lead to discolouration, or the appearance of unsightly dermal patches. While tanning, do not forget to hydrate, and provide the body with the right amount of minerals which we lose with sweat. After returning home, you need to properly care for your skin, and treat it. Cold water in combination with preparations with regenerative properties will help alleviate the adverse effects of prolonged exposure to the sun.

What are the negative effects of tanning?

The acceleration of skin ageing due to the increased impact of free oxygen radicals, the destruction of collagen fibres by UVA radiation, and hyaluronic-acid losses;

Sunburn, which is the result of incorrect and excessive tanning;

Unaesthetic discolouration in the form of varyingly extensive patches on the body;

Increased sebum production, comedone creation, and acne exacerbation;

Possible breakage of small capillaries in skin prone to rosacea.

Are there dietary supplements for a better tan?

Olimp Labs presents a unique preparation in the form of easy-to-swallow capsules, which will enrich your daily nutrition with a number of essential active ingredients. The Beta Solar supplement is a product addressed to sunbathing enthusiasts who want to provide the skin with not only optimal protection against the effects of the sun and solarium; it also provides valuable support against harmful oxygen free radicals and oxidative stress, which contribute to the deterioration of the skin’s condition, e.g. by reducing its elasticity and firmness. The Beta Solar composition contains three valuable complexes of ingredients:

Pro Tan Blend – copper in the form of Albion® amino-acid chelate, and L-tyrosine with carotenoids such as ß-carotene, astaxanthin, lycopene, and lutein;

Antiox protect-skin Blend – manganese in the form of Albion® amino-acid chelate, vitamin E, cystine, selenium, and green-tea extract (standardised to 98% polyphenols);

Beauty-skin Blend – zinc in the form of Albion® amino-acid chelate, a patented complex of vitamin C and citrus bioflavonoids (PureWay-C®), and hyaluronic acid.

These products should be used once a day between meals. Its universal formula is designed the same for women and men. The Beta Solar preparation, in combination with a balanced diet and compliance with the principles of safe tanning, will help you to achieve a beautiful sun tan, which will certainly be a wonderful souvenir of a great holiday!

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A healthy barbecue – what you should know

Can a barbecue be healthy and valuable for a daily diet?

The holiday season is on us! Beautiful weather and high temperatures favour barbecue feasts in the open air. It is worth knowing, however, that the improper preparation of barbecue dishes might not be very conducive to health. What should you consider when preparing meals? What should you pay attention to so that tasty dishes are safe,and also free from harmful substances?

How should you prepare a barbecue?

Barbecuefood is only seemingly associated with very-fatty and high-calorie food, served with a huge amount of various sauces and fattening toppings. In fact, it depends on us how we prepare barbecues. Thanks to a few simple tricks we can renderour meals diet-friendly and avoid making them the cause of extra kilos. Here are some valuable tips which will facilitate safe and healthy barbecues.

Wash and clean the grill thoroughly

It seems logical, but not everyone approaches this conscientiously. Getting rid of the remains of rendered fat and charred dishes from previous grilling is not only important for hygiene reasons. Food residues on the grill are a source of various substances with harmful properties (including carcinogens). Make sure that the equipment is always properly prepared for the next feast, and thoroughly cleaned.

Use fire-safe products

Barbecuelighter, just like the charcoal itself, should be made only of natural and ecological materials (e.g. wood). This way we will be sure that there will be no risk of releasing various tar or other toxic compounds during combustion. It is absolutely necessary to avoid petroleum fuel, wood with chemicals (e.g. plywood or varnished boards), and printed paper. The vapours generated are the source of many substances hazardous to health, which can also change the taste of the food. It is also worth remembering not to barbecuedirectly over flames, but with embers – otherwise the products can quickly char and be “charged” with many carcinogens.

Grate or tray?

It is advisable tobarbecue dishes and products which do not need too much time directly on the barbecue. There is a possibility of melting too much fat onto the bottom, which, when in contact with fire, causes the formation of unhealthy substances. Fatty meat and vegetables are much-better prepared on aluminium, which ensuresthe free circulation of hot air. In addition, they prevent excessive leakage of the said fat.

Bank on self-prepared meat and vegetables

Many stores supply ready-made and marinated barbecue products. There is no guarantee, however, that the ingredients used in the marinade are not of poor quality (e.g. oil) and are not simply intended to mask the taste of not-entirely fresh meat. It is similar with vegetables. Therefore, buying “raw” products and hand-made marinades is a much better choice.

Homemade pickle is easy – all you need is a little olive oil and your favourite spices, which you should use generously in barbecue dishes. Especially because many of these have an extremely valuable effect on the body. Herbs like tarragon and marjoram can easily replace salt, black and cayenne pepper can be helpful in stimulating the digestive functions, and basil reduces the risk of flatulence. Spices are extremely valuable for people with a fragile stomach, who might react badly to barbecued foods. It is worth leaving the marinade for about a day, and the vegetables for several hours. Then the products will get saturated with the taste of the prepared mix of spices. Remember that before putting it on the barbecue,the food should be at room temperature – it will taste better and need much less time on the grill.

The dark side of the barbecue- a few words about harmful substances

Although meat loses almost 20% of its fat content during grilling, this method of preparing meals can be very risky for health. The effect of high temperatures (i.e. above 200°C) on proteins and fats contained in meat products promotes the formation of polycyclic aromatic hydrocarbons (e.g. benzo-α-pyrene) with proven carcinogenic properties. However, it should be remembered that the risk to health depends on frequency–the occasional barbecueshould not affect the condition of your body. If a holiday diet is based mainly on grilled dishes, there is a good chance of a health risk, e.g. the deterioration of the cardiovascular condition, disturbances in cholesterol levels, or gastrointestinal irregularities.

Fit BBQ recipes

For fans of healthy eating and a balanced diet, we have prepared an amazing recipe for a fit burger! An exactly defined macro, only healthy ingredients, and no unnecessary high-calorie additives. Check the link below, where you will find the precise way to prepare our burger – and be sure to let us know how it tasted!

Turkey burgers with baked sweet potatoes

Choose healthy substitutes for popular foods

On the surface, it mightseem difficult to prepare healthy substitutes for popular barbecued dishes. In fact, it takes very little to prepare extremely tasty and fat-free dishes which will satisfy many gourmets with their taste.

Fatty meats in the form of bacon or sausages can be successfully replaced with chicken or turkey skewers, which, accompanied by vegetables and dried or fresh fruit, can turn out to be incredibly tasty

Instead of mayonnaise, prepare a tzatziki sauce – all you need is natural yoghurt, grated cucumbers, a little lemon juice, and salt and pepper, to create an extremely tasty and refreshing sauce for meat

Instead of ketchup, it’sbetter to use mustard.which contains mustard seeds, which aid digestion and reduce the feeling of heaviness. You can replace sugar-filled tomato sauce with a homemade salsa based on vegetables and aromatic spices.

Alcohol is an indispensable addition to a barbecue, and flavoured beers with an enhanced content of sugar and carbohydrates are becoming an increasingly frequent choice.But in their place it’s much better to prepare homemade lemonade, which is equally refreshing.

It is difficult to imagine a barbecue without includingbread, but remember that this is another dose of calories. Therefore, instead of an extra slice of bread, it is better to choose an additional portion of grilled vegetables, e.g. zucchini, peppers, eggplants, champignons,or tomatoes!

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Yoga – physical activity for a healthy body and a peaceful spirit

Why should you take care of your body and soul with yoga?

For some it is an ideal form of physical activity, for others it still appears as an exotic training method. One thing is certain – the number of yoga enthusiasts has been growing for a long time, and it is unlikely that its increase in popularity will diminish! Professional athletes, show-business stars, and online influencers – all are proud to mention practising yoga and the many benefits they owe to it. What makes it unique? What makes people more and more willing to decide to take it up?

What do we call yoga? Some relevant information

The holistic impact of yoga on the human body makes it difficult to clearly define it. On the one hand, it is often mentioned as a form of physical activity which allows it to affect the body and mind equally. The cradle of yoga is India, where, for hundreds of years and many generations, it was cultivated as a form of daily physical and spiritual training – one of the main assumptions of yoga is finding the optimal balance between emotions and movement, limiting excessive body speed, and gradually striving to achieve better and better results in one’s personal and professionallife.

Yoga as a word is considered in three dimensions

Self-control – learning about one’s own drives and desires,which should be disciplinedon the road to complete self-fulfilment;

Path / travel – adopting appropriate standards and regular practices which will facilitategreater efficiency to achieve an optimal connection between body, soul, and psyche; yogis often indicate that this process lasts for the rest of our lives, and every day we have the opportunity to become a better and better version of ourselves;

Unity – developing the integrity and compatibility of the body with the mind, which will alloweasier understanding of the world around us, and opening up to it for new experiences.

The popularity of yoga began to increase over the years to reach the status of one of the most-chosen “training methods”, or active forms of spending free time. Today, in addition to activities at independent schools and clubs, yoga classes are a frequent item in the programmeof fitness clubs or gyms – from group training and individual exercises to collective training organised in the open air (often taking the form of workshops or camps, which are usually run in a quiet place and in the midst of beautiful nature, for even-greater peace and perfect silence).

What should you know before your first session?

Eat a meal at least 2 hours before the start of the exercise – yoga consumes a lot of energy, which is providedby the diet, but you shouldavoid excessively loadingthe stomach with food

Choose a comfortable and well-fitting outfit –clinging sports leggings made of flexible material arethe best solution. Yoga asanas require a lot of freedom of movement from the practitioner, which should not be limited by clothes which restrict movement

Yoga training is performed only in socks, which allowsa much-better sense of movement and contact with the ground. Invest in your own exercise mat and yoga cube – not only for convenience, but also to maintain safety related to hygiene or immunity

A yoga cube is a helpful gadget. Thissmall and lightweight device made of soft but durable foam can be valuable when attempting to perform certain positions.

What does yoga give you? Find out about the many benefits!

What makes yoga so well received by many people? Asanas (exercises) and positions performed during yoga training have a comprehensive and incredibly positive effect on people. Thanks to this, every sphere of life greatly benefits, and, as a consequence, everyday functioning gains a completely new quality.

Positive aspects of yoga for health and physical condition

There is no doubt that asanas allow the involvement of the whole body, and the activation of a number of muscle groups, including deep postural muscles, which are responsible for stabilising the body (the so-called core) and maintaining thecorrect figure. Exercises and positions in yoga are an ideal way to strengthen weakened muscle groups, while at the same time they allow you to relax excessively tight and contracted structures. Often people deciding on yoga experience less pain, especially around the spine, e.g. in the lumbar area, which is a frequent consequence of prolonged sitting at a computer and working behind adesk.

Another and equally valuable benefit is the increased flexibility and mobility of the whole body. Stretching the muscles, together with the elasticity of other structures (including tendons, fascia and ligaments), allows you to counteract the existing restrictions which often hinder the performing of daily activities. Improving the range of joint mobility reduces the risk of injury, and also allows better nutrition of the intervertebral discs, which is one of the elements in the prevention of various dysfunctions of the musculoskeletal system, e.g. discopathy.

In addition, yoga is extremely valuable for

improving the work of the respiratory system, regulating the breathing cycle itself, learning calm and deep breathing (both the thoracic and diaphragmatic paths), improving oxygen transporting within internal organs (e.g. improving the oxygenation of the heart muscle or brain)

regulating blood pressure and improving the distribution of nutrients to working muscles and other organs

improving the appearance and health of the skin, inter alai, due to better nutrition and themore-efficient purification of unnecessary and harmful metabolism products, thus increasing the level of telomerase (an enzyme which has rejuvenating properties for cells),

increasing the natural immunity and preventing thepremature ageing of the body,

regulating hormonal activity (among others, thereduction of the level of cortisol – a stress hormone which promotes fat storage)

improving the working of the nervous system, and reducing its excessive load (i.e. after an intensive and exhausting day at work).

Yoga and mental health

A marked decrease in cortisol resulting from yoga exercises is also associated with improved mental health. In addition to relaxing the physical sphere, yoga also affects mental health. Over time, and with subsequent sessions, excess stress is dissipated, which translates into improved daily functioning. Apersistent state of excessive tension can be the reason for a number of problems, e.g., insomnia, grinding theteeth at night, or a constant feeling of tiredness and lack of energy. The effort made during the practice of yoga makes it possible to get rid of this excessive state of nervousness and irritability, and it can support psychological functions (e.g. concentration), and improve general well-being.

Yoga is also a form of spiritual development

It is not without reason that yoga is mentioned as body and spirit training. Reducing the level of stress and eliminating physical limitations (e.g. persistent pain) is an ideal starting point to knowing yourself. Understanding your own flaws makes it easier to work on them to become a much better person! This approach is valuable not only for yourself, but also for your environment -people will definitely notice a change in your current behaviour!

Thanks to yoga, many people can understand their emotions, unleash greater motivation and creativity, and change their attitude to deal with everyday problems. Larger energy reserves provide the power to break down barriers which previously seemed impossible to overcome. Yoga practitioners mention that they confront their difficulties more calmly and think more positively. What’s more, their self-confidence also increases, which can improve their social life, and make interpersonal contacts easier.

The 5 biggest myths about yoga

There are rumours and inaccuracies in every sphereof life which are usually the result of insufficient knowledge and doubt. It is no different in the case of yoga. Here are the 5 most-commonly repeated myths about this training method whichmightdeter us from deciding to tryit in practice.

Yoga is inseparable from religion

It is hard to deny that practising yoga affects the spirit and the mind – especially asit was mentioned in one of the earlier passages. However, some people wrongly citethe inherent religious aspect. It is true that yoga is firmly rooted in Hindu culture, and is often part of Buddhist practice as one of the forms of meditation. However, this is not a contra-indication for non-believers or those following other religions. Anyone, regardless of religious views, can practise yoga.

Yoga is an activity directed mainly at women

Gender does not determine the possibility of practising yoga in any way. The greater number of women in group classes is due rather to the fact that it is a substitute for other and “more masculine” disciplines for them. Fortunately, this strange view is slowly becoming a thing of the past, and men are more-willingly deciding to test yoga on their own skin.

Yoga is an activity recommended for well-stretched people

This is another myth which wrongly disqualifies people with a limited range of joint mobility. Yoga in no way requires participants to have prior contact with sport, and virtually anyone can try their own strength in performing asanas or specific positions. As in any discipline, it is also important here to adapt the level of difficulty to the individual capabilities of the exerciser. So that every workout is not only a challenge, but also a pleasure for the body and spirit.

Yoga is not tiring

It doesn’t have tobe tiring, buteverything really depends on your own commitment and your selected positions and exercises. However, although yoga is associated primarily with slow and precisemovements, most people dofeel the effects of the first training sessions for the next few days at the beginning of their own path! The global nature of asanas and the involvement of a large number of muscles can cause fatigue to set inover time. However, if a greater effect is desired, no one will prohibit an increase in intensity (e.g. bystronger emphasis in the muscle-tension phase).

Strength training does not go well with yoga

Finally, something for gym lovers and heavyweight training, who sometimes approach the subject of yoga quite favourablyas a way to complement their exercises. A skilful combination of these two training methods can prove extremely valuable in the context of shaping a muscular figure, which, at the same time, will allow you to increase the mobility of the locomotor apparatus, and maintain an optimal level of flexibility in your structures. In addition, yoga can be successfully used as a replacement form of dynamic and static stretching, which, however, is often neglected by body-sports enthusiasts.

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Start the Fight Against Cellulite and Stretch Marks!

How do you get rid of cellulite and stretch marks?

What are the greatest enemies of the female body? All ladies would probably agree that there are no more troublesome imperfections than cellulite and stretch marks! How should they be prevented? What can you do to avoid getting them? Which methods prove effective? Can you get rid of cellulite and stretch marks at home?

What is cellulite?

The well-known “orange peel” effect, which is visible in the form of the uneven skin and unsightly bumps, is professionally referred to as cellulite. In fact, we are dealing with distorted adipose tissue, that lies under the skin and causes adverse compression (pressure) on connective tissue. As a result, the accumulated fat begins to grow and over time it builds up in the form of lumps that are enlarged adipocytes (fat cells). It is also worth noting that adipose tissue in the form of cellulite is filled with numerous toxins that are not discharged from the body due to co-occurring microcirculation disorders.

How is cellulite formed and where does it occur?

It is difficult to point to one specific factor contributing to the development of cellulite. Impaired circulation results in difficulty removing residual subcutaneous water and secondary metabolites, which are accumulated in adipose tissue. Increasing its size along with irregular distribution and pressure on the surrounding connective tissue causes unsightly wrinkles reminiscent of the appearance of orange peel. Circulatory problems are one of the most common causes of cellulite.

However, there are many other, equally important reasons that can cause a lot of cellulite-related imperfections in the female body. Among them, we can list the following:

low level of physical activity or total restriction of movement, to the necessary minimum, and a sedentary lifestyle;

hormonal disorders – excessive oestrogen levels and progesterone deficiency;

diet that is high in sugar, salt and processed products (e.g. containing preservatives);

wearing overly tight clothes and high-heeled shoes causing circulation problems;

smoking and excessive alcohol consumption;

posture defects leading to blood circulation problems in the lower extremities.

Cellulite is most often accumulated in the area of the lower limbs – thighs, buttocks, hips and calves. Nevertheless, quite often it is also noticeable on the abdomen and arms. According to some specialists, this may be related for example to hormonal activity or individual genetic predispositions of the body.

Who can have problems with cellulite?

Virtually every woman, regardless of age or current body weight, can struggle with the problem of orange peel skin. Lifestyle, however, has a huge impact on the risk of its formation. Obese people, who eat unhealthily and avoid physical activity, show a much greater predisposition to the development of cellulite than others.

What are the ways to get rid of cellulite?

Fighting cellulite is a big challenge. Especially due to the fact that excessively accumulated fat is not the effect of a few days, but a few years. Therefore, specialists agree that counteracting cellulite should be multidirectional – the comprehensive interaction of various stimuli and methods can be effective in getting rid of fatty lumps and facilitate the removal of toxins from the body. Find out which methods will help fight stubborn cellulite and help you regain your ideal figure.

Start moving!

The introduction of physical activity will certainly prove valuable for stimulating circulation, improving the removal of toxins accumulated in adipocytes (e.g. along with sweat) and stimulation of the mechanisms contributing to the loss of accumulated fat. You can simply start with walks and training at home, and later start going to the gym and doing exercises focused on shaping specific parts of your body!

Change your eating habits

A healthy and balanced diet is in most cases a solution to many problems. In the case of cellulite, you should get rid of empty calories and junk food, and in their place introduce balanced products with a high fibre content. What’s more, it’s worth focusing on hydration – water is one of the best and safest ways to detoxify your body, and it helps regulate your body weight.

Take suitable dietary supplements

One could argue that supplementation is not necessary, but on the other hand, why not help your body fight cellulite? Dietary supplements supporting the loss of subcutaneous water (e.g. containing cranberry fruit extract or nettle leaf extract), vitamin and mineral complexes, healthy fats (Omega-3) and green tea will prove to be a good solution. The latter is particularly valuable because of the stimulation of the metabolism and the high content of various active ingredients (e.g. polyphenols, catechins, EGCG), which have antioxidant properties and may prove helpful in combatting oxygen free radicals.

Take care of your body

Daily skin care will definitely help blood supply to the skin and help reduce circulatory disorders. Body parts with stubborn cellulite should be treated with special cosmetics (e.g. body balms or gels), which in combination with an alternating shower temperature and a rough sponge will certainly help get rid of the problematic “orange peel” issue.

Comprehensive anti-cellulite treatments

Non-invasive aesthetic medicine will also help restore the body to its former glory. Regular lymph drainage sessions, shock wave therapy or Chinese cupping massage will help cleanse the body of excess fat deposits and stimulate the natural mechanisms for removing unnecessary waste products. What’s more, they will effectively stimulate nutrition processes and visually improve the appearance of the skin.

What are stretch marks and how do they form?

According to experts, a stretch mark is a scar occurring as a result of tearing collagen and elastin fibres. Both proteins are basic components of the connective tissue that makes up our skin, so a break in their structure causes visible imperfections in the form of spindly bands with a parallel course. How do stretch marks occur? In most cases, this is the effect of overly strong and rapid stretching of the skin, which far exceeds its capabilities for elasticity.

Causes of stretch marks

Stretch marks are a condition affecting all women, no matter how often they look after their own body. Specialists agree that they are largely a consequence of excessive weight changes, e.g. as a result of intensive weight loss or after pregnancy and giving birth. At the same time, they point out that this rule is not set in stone, and you can often see that women with larger body masses may not have stretch marks at all. What could be the reason for this?

The factors mentioned often include innate genetic conditions that can lead to a disruption in the natural mechanisms for the production and regeneration of skin fibres. As a result, collagen and elastin present a significantly greater susceptibility to damage and visibly limited elasticity.

Stretch marks can also be the result of the following factors:

excessive drying of the skin and limited hydration, for instance due to poorly selected cosmetics, improper body care or simply skin conditions;

mechanical factors, such as bodily injuries or excessive physical activity;

hormonal problems, especially overly high cortisol levels – a stress hormone that reduces the strength of elastin and collagen proteins;

improperly balanced or excessively restrictive diet, accompanied by deficiencies of vitamins (A, C, E, niacin), minerals and elements (zinc, silicon, magnesium, manganese or copper) and healthy fatty acids

Ways to fight bothersome stretch marks at home

Many women decide to visit beauty salons that offer many treatments to minimise the visibility of stretch marks and reduce the risk of recurrence. The use of mesotherapy, microdermabrasion or professional chemical peeling is effective, but also extremely expensive – a high price can be quite a barrier, and not everyone can afford such a large expense.

But don’t give up! There are many effective methods available for every budget, allowing you to deal with stretch marks and restore the proper appearance of your body. Thanks to carefully selected actions, we can fight troublesome and unsightly imperfections that can cause complexes and low self-esteem! See for yourself that it’s not difficult!

Prepare your own body scrub – mix olive oil with lemon juice and coffee grounds. The mixture, as prepared in this way, should be spread and gently massaged into the area of the body with the stretch marks, preferably with the help of special washers or cosmetic gloves. After a few dozen minutes, rinse off the scrub.

Ensure proper skin moisturisation, especially after exfoliation. For this purpose, you can use coconut oil or shea butter.

Physical activity plays an important role, especially during pregnancy. Regular workouts will allow you to gradually increase the elasticity of your skin, improve its microcirculation and help reduce increased cortisol levels.

Take care to follow a healthy and varied diet – go for products rich in the aforementioned vitamins and minerals (including vitamins A, C, biotin, niacin, zinc, silicon, magnesium, manganese, copper) that have a valuable effect on skin’s functions (e.g. flexibility).

Take supplements that will complement your daily diet, not only with the above-mentioned active ingredients, but also provide a range of other components, equally valuable for the skin, e.g. hyaluronic acid or hydrolysed collagen.

Don’t forget about proper hydration – consuming at least 2 litres of water a day will help you prevent dry skin, help remove accumulated toxins from the body and boost various regeneration processes.

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Physical activity while menstruating – yes or no?

Menstruation can be quite problematic for many women, and often leads to various sacrifices. Is the common belief of limiting physical activity during menstruation right?

When the hard days come

Every month, the female body informs us of the upcoming menstrual cycle. Depressed mood, mood deterioration, lack of energy and sometimes intense abdominal pain are ailments that women have to deal with for some time. Obviously, this condition is temporary and everything returns to normal once the period has ended. While menstruation itself does not have to be a nuisance, a few days before it starts – when the progesterone level is its highest – discomfort may prevail. It is difficult to talk about feeling motivated to do any activity, when persistent ailments can throw you off balance.

But the pain is not always intense enough to keep us away from full activity! Often women decide to wait out this time and give up training as a preventative measure, which in their opinion could only make the current condition worse. An equally frequent solution is to reach for sweets, which allow the release of endorphins in the body. Their action helps to alleviate persistent irritation and facilitate the restoration of emotional balance. During menstruation women often feel sad, tend to cry and have difficulty maintaining proper concentration.

However, it’s hard to expect results sitting under a warm blanket and polishing off another bar of chocolate. Not to mention that sweets are packed with calories and a “great” source of sugar and unhealthy fats. Very often, the effects achieved during weight loss are lost and all the work is wasted. The vicious circle repeats itself, and the best excuses are “an innate tendency to gain weight” or “an overly slow metabolism”. With such an approach, you can’t hold a grudge against anyone except yourself.

Are sports and physical activity during menstruation allowed?

They are not banned, that’s for sure! Every woman experiences her period differently. However, if menstrual pain can be relieved with ordinary painkillers, then exercise should certainly not be considered as something that is off limits! Especially when you practice regularly! What’s more, less intense training may result in many important benefits:

physical activity can lead to the relaxation of overly tense muscles and relieve intense cramps in the lower abdomen, which will alleviate abdominal pain

exercise will increase the levels of the previously mentioned endorphins and will result in a distinct improvement of the mood, which will allow for emotional balance to be regained without the need to consume empty calories

since we are talking about calories, physical exercise will certainly reduce the desire to reach for something sweet and will reduce excessive appetite

exercise can help to stabilise the hormonal balance

What about the intensity?

Try to listen to your body and understand what it wants to communicate to you – the level of persistent pain is a determining factor for the workout. In the case of severe ailments, it is worth doing activities that relieve the abdominal muscles, such as yoga, running, swimming, pilates or stretching. In the case of intensive bleeding, it is worth giving up strength training or interval training, which can only intensify the blood loss. However, there is no universal training plan for exercise during menstruation. If the gynaecologist sees no reason to avoid it and you still feel well, nothing stands in the way of doing some exercise at the normal intensity!

Diet and supplementation are equally important!

Often, during weight loss menstrual problems occur, which is the result of an excessive energy deficit and the consumption of too few calories! Starving and attempts to get rid of the extra kilograms very quickly may often lead to various hormonal disorders, which are a consequence of vitamin and mineral deficiencies in the daily diet. Lack of regularity in the subsequent cycles or excessive pain during menstruation is also a frequent effect of an ill-balanced diet.

Physical activity is associated with an increased nutritional demand, which can be difficult to cover with daily nutrition. Especially if the diet itself does not provide the optimal amount of the most important active ingredients. They all are important, but in the context of menstruation, special attention should be paid to:

iron

magnesium

vitamin D3

folic acid

B vitamins

The above-mentioned ingredients are best delivered in the form of a vitamin complex specifically designed for physically active women! The Olimp Labs and Olimp Sport Nutrition brands offer several formulations that will supplement your diet with the necessary components and provide quick and convenient support every day. Formulations such as Vita-Min plus for Women or Vita-Min Multiple Lady from the Queen Fit series are products made in the Olimp Laboratories pharmaceutical company, using the highest quality ingredients, tested for microbiological purity, which were selected in easily assimilable forms. This ensures that the supplements are effectively absorbed. In turn, the carefully selected levels of the individual components guarantee the safety necessary for use.

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Rubber training bands – a real breakthrough in buttock training!

Can you develop a beautiful figure and firm buttocks using rubber training bands?

Long hours at gym, and you still cannot achieve the desired effect? Maybe it is worth choosing a completely new dimension of exercise? Leave behind the weights for a moment, give up and forget about exercising on various machines, and try durable mini rubber training bands. Discover how they can help you on your way to a slim figure!

What are rubber training bands and what are the benefits of using them?

Mini rubber bands are small training accessories that will definitely steal the hearts of exercise enthusiasts and those who want to spend their free time getting active. Originally, rubber training bands were made of stretchable latex ensuring high resistance related to the pulling force. Currently, training equipment manufacturers are focusing on elasticated fabric bands, which not only provide a similar level of flexibility, but also resistance to mechanical deformation. The fabrics of the mini band straps are also skin-friendly – they do not cause irritation, do not rub the body and do not pose even the slightest risk of allergic reactions, which is a common problem with latex material.

Mini rubber training bands are recommended for everyone and for all sports. There are no specific indications or contraindications to the use of rubber training bands as an element to enrich an existing training regime. The simple design, small size and ease of use make mini band straps work successfully, e.g. they can be used for home training or outdoor exercise. Small elasticated fabric bands can be used, among other things, as a supplement to stretching exercises, football training or yoga and pilates sessions. Everyone, regardless of their own skill level, will be able to benefit from the use of rubber training bands.

Advantages of rubber training bands

They enable the involvement of virtually every muscle group

They are great for training the legs, hips and buttocks

They have modulated and controlled resistance, which can be adapted to needs and capabilities

They work as accessories that facilitate muscle activation during warm-up

They are good for improving muscle endurance

Universal use – they will work equally well during weight loss, body shaping or muscle strength improvement

Recommended for women and men at all progress levels

They reduce the risk of dangerous injuries

They can help improve range of motion and increase the mobility of joints

The hypoallergenic fabrics are strong and highly extendable

The small size and weight allow for easy packing into a training bag

Are you wondering which rubber training bands to buy, or are you looking for a high-quality product? Simply try the Olimp Sport Nutrition mini rubber band – made of comfortable and stretchable fabric, skin-friendly, available in vivid colours. We recommend checking our online store, where, in addition to rubber training bands, you can find many other equally useful products for diet and exercise.

Optimal buttock exercises with rubber training bands!

Training plans based on exercises using the properties of rubber training bands are great for shaping the buttocks – one of the most-exercised areas among women! Achieving firm and visibly defined muscles in this part of the body is the aim of most active leisure enthusiasts. Thanks to Olimp Sport Nutrition rubber training bands, their efforts will now bring even better results! Here are a few simple exercises that will help you achieve the desired slim figure.

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Homemade ways to improve the appearance of skin, hair and nails

Every woman can take care of herself without leaving home! Here are some recipes for simple and effective cosmetics that will help you take care of your body. Quick to prepare, without artificial components, only healthy and safe ingredients, and, above all, universal application – see for yourself that you can prepare valuable cosmetics at home.

A nourishing hair mask with a vitamin bomb

1 mango

1 peach

2 teaspoons of olive oil

A small cup of plain yoghurt (approx. 150 g)

1 tablespoon of a muesli mixture with no added sugar

Mix the yoghurt with the muesli and fruit until it becomes smooth. Then add the oil and mix gently and slowly. Apply the prepared mask to the hair (thick layer) and leave for at least 30 minutes. After that time, rinse off the mask and wash your head thoroughly using your favourite shampoo.

Oat face and body scrub

4 tablespoons of milk

2 teaspoons of honey

2 tablespoons of olive oil

2 tablespoons of oat flakes

The flakes should be ground to a fine consistency (e.g. in a coffee grinder). Then they should be mixed with other the ingredients to obtain a smooth consistency. The scrubs should be used shortly after preparation due to the rapid thickening.

Nail regeneration conditioner

1 teaspoon of honey

1 medium-sized apple

A few drops of olive oil

1 tablespoon of fresh lemon juice

The apple should be grated on a fine grater to create a pulp. Then mix it with the rest of the ingredients to obtain a smooth consistency. Apply the conditioner by immersing your fingers in it for about 15 minutes.

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What is safe and sensible weight loss?

Weight loss should be more effective than dramatic! If you lose weight rapidly, you may also soon suffer from the yo-yo effect. Do you want to avoid unnecessary mistakes as well as saving time and your nerves due to lack of results? Here are some ground rules for wise and healthy weight loss!

Eat enough calories

One of the most common slimming mistakes is creating an excessive caloric deficit in your daily diet. Energy balance reduction should be done gradually, and it should be adjusted to individual needs. The myths surrounding the effectiveness of starvation diets have long been debunked! Therefore, you should first of all make sure that your calorie intake is adequate to the intensity and frequency of your workouts.

Provide adequate fibre in your daily diet

The majority of women, especially those who are starting their journey into healthy diets and training, do not consider protein as their ally. Why? The reason is the fear of an excessive increase in body mass, as fibre supports the increase and maintenance of muscle mass. It’s difficult to disagree with that; however, you shouldn’t forget that protein helps to maintain feeling full and facilitate appetite reduction. What’s more, unlike other macro elements (i.e. fat and carbohydrates), proteins aren’t so calorific and don’t cause the growth of the fatty tissue.

Fibre should be provided in the daily diet by both animal products(like meat, fish, eggs, dairy) and plant products (like tofu, nuts, legumes, seeds and beans). However, many women may have some difficulties in eating the suggested amount of protein. This is why it is a good idea to complete your daily diet with protein powders (such as Whey Protein Complex 100% or Veggie Protein Complex from Olimp Sport Nutrition), which help you supplement your daily diet with complete protein in the form of filling and tasty shakes!

Remember sleep and recovery

Every workout is a huge effort for our body. Although it may seem that only muscles are put to the strength test, we mustn’t forget about the nervous system, which is overburdened during a workout. It’s responsible for optimal bodily functions, including proper concentration and muscle work. We should make sure that our body properly recovers after each training session. Rest plays a key role in weight loss and body shaping.

One of the best ways to achieve body recovery after an exhausting workout is sleeping, during which the nervous system can normalise its condition and get rid of overstimulation. Nonetheless, sleep is not only important for the muscle and nervous systems. A sufficient amount of sleep (between 6 and 9 hours for an adult) has a positive effect on the hormone balance:

it reduces the level of ghrelin, which is responsible for the feeling of hunger,

it maintains optimal leptin concentration, which is responsible for feeling full and snacking reduction

it normalises the level of cortisol, the stress hormone, which encourages a build-up of body fat due to a sugar level increase

Sleep problems are often caused by overly intense physical activity, which is considered by the body as a stress-inducing factor. A highly standardised extract of the ashwagandha root, included in Ashwagandha 600 Sport may prove to be a great help with such issues.This plant belongs to the group of natural adaptogenic ingredients with a positive influence on a body undergoing severe mental and physical fatigue. Its properties can be conducive to the sleep process as well as post-workout recovery.

Adjust workout intensity to your abilities

In a way, this adds to the previous point referring to sleep and recovery. During weight loss many people falsely believe that tough and sometimes even exhausting workouts are the key to success. However, overly intense workouts will have the opposite effect, not moving us forward to our ideal figure, but making us stand still with no effects. Following the “less is more” rule, a much better idea is to do exercises that won’t be very exhausting, but will allow us to retain some energy, thus protecting us from an uncontrollable increase in cortisol levels.

Bet on complex supplementation

There are numerous products facilitating the slimming process, supporting body fat reduction and proper body weight control. However, you should remember that supplements are only an addition to diet and workouts. Without a diet and training plan, you’re less likely to achieve any outstanding effects. First of all, you should take care of the basics, and then choose adequate, valuable support.

Which Olimp Sport Nutrition products are worth mentioning?

Fat burners consist of numerous active ingredients (including plant extracts – guarana, green tea, bitter orange, black and cayenne pepper, forskohlii; magnesium, L-tyrosine, niacin), which have a multi-dimensional effect on the metabolism, nervous system function and subcutaneous water loss (products: Thermo Speed, Thermo Stim, Therm Line, or for women: Define It Lady)

Products with L-carnitine amino acid, having an impact on metabolism as well as the transportation and use of accumulated body fat as a source of additional energy for exercise (L-carnitine Xplode, L-carnitine Extreme Mega Caps i L-carnitine Extreme Shot)

A complex combination of highly standardised plant extracts without stimulating ingredients such as caffeine (Liporazor)

However, fat burners are not the only products which will prove useful in the slimming process and the fight with extra body fat. Other products are also a good option, for example, complexes of vital vitamins and minerals (Vita-Min Multiple Sport, Vita-Min Multiple Lady), healthy fatty acids (Gold Omega-3 Sport Edition, ALA 200), or protein bars and snacks reducing the appetite for highly calorific sweets (Olimp Protein Bar, Olimp Protein Snack or Olimp Veggie Protein Bar).

Keep your body properly hydrated

We’ve already mentioned that water is a true friend of every woman. Proper hydration levels significantly support maintaining proper body weight and cleansing the body of unnecessary secondary metabolites, as well as suppressing excessive hunger. What’s more, water is a source of essential minerals (including magnesium, sodium, potassium and calcium), which have a valuable impact on a daily diet. You should drink at least 2 litres of water every day in small portions; you shouldn’t feel thirsty, as it’s a sign of dehydration.

Don’t have too many cheat meals

A cheat meal is a true reward after following a diet plan for the whole week or month. Eating your favourite fast food or sweets has a positive impact on the psyche, which is put to the test in the first few weeks of weight loss after eliminating unhealthy, though delicious, snacks. An occasional “fling” doesn’t pose a problem. It’s worse when we lose control over our appetite, and during one cheat day we make up for the energy balance from the whole week; then all our sacrifices are wasted. Remember to eat cheat meals in moderation. Otherwise, just like the mythological Sisyphus, we’ll be doing work which doesn’t make much sense and what’s worse, which doesn’t bring desired effects!

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Turkey burgers with baked sweet potatoes

Ingredients/3 servigs:

Burger:

– 400g minced turkey breast meat

– 1 small onion

– 1 tsp of sweet pepper

– salt and pepper

– 1 tsp of chicken seasoning

– ½ tsp of nutmeg

Baked Sweet Potatoes:

– 450g sweet potatoes

– a bit of rosemary

– 1 tbsp of oil salt marjoram

Sauce:

– tdsp of Greek yogurt

– 3 tbsp light mayonnaise

– 3 tbsp of ketchup

Additionally:

– 3 whole grain Kaiser rolls

– 1 tomato

– ½ red onion

– Iceberg lettuce

– mustard

Preparation:

Peel the sweet potatoes, cut into quarters and mix with the oil and spices. Place on a paper lined tray and bake in the preheated to 200 degrees oven for about 25 minutes until soft inside and brown outside. When potatoes in oven, chop the onion and fry in a pan, add turkey meat with spices, mix thoroughly and then knead burgers manually. Fry the burgers in a pan with a bit of oil. Do not fry them for too long not to make them too dry. You can also grill them. Mix the ingredients for the sauce in a small bowl. When the meat and sweet potatoes are ready, make your burger. Spread the roll with a bit of mustard, put a lettuce leaf, meat and vegetables. You can add the sauce to the burger or eat it with your sweet potatoes.

Macro (1 serving): 550 kcal B40 W70 T15

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Beautiful on the inside – find out how to get healthy skin, hair and nails!

How should I care for the health of my skin, hair and nails?

Beauty is not only about having a beautiful body! It also means having a healthy and properly nourished complexion, impeccable skin, shiny and volumised hair, and strong nails. Every woman wants to take care of herself in the best way possible, which involves using a wide range of products to keep her body in top shape. But what can be done when even expensive cosmetics don’t have the desired effect any more?

What can be the cause of poor skin, hair and nails condition?

The starting point for our thought process is to know the possible risk factors that can more or less adversely affect a woman’s beauty. When you know the probable causes of abnormalities in the skin, hair and nails, it is much easier to start taking action to restore them to their former glory. Find out what to look out for in order to reduce the potential risk of deterioration of your body’s condition.

Stress is your enemy!

It will come as no surprise that stress plays an important role. This is one of the basic factors that contribute to the progressive ageing process, which increases the impact of unfavourable oxygen free radicals. The excessive influence of oxidative stress encourages deterioration of the condition and strength of cells, may cause damage to them, and hamper regeneration mechanisms, among other things.

Not all cosmetics are helpful and safe!

Another, and equally important, issue includes cosmetics and, to be more precise, their compositions. We often decide to use a variety of lotions, conditioners, shampoos and a range of other products that provide valuable care and regeneration. In fact, their compositions leave much to be desired! Some of the components present in cosmetics (e.g. glycol, parabens, silicone, SLS, paraffin or triclosan) can be extremely dangerous to health and cause various abnormalities such as inflammation, disorders preventing the skin from breathing, clogged pores, excessive dandruff and even acne lesions! That’s why careful analysis of labels before buying is so important!

Other risk factors

Non-implementation of basic hygiene and body care principles

Alcohol and cigarettes foster skin deterioration and ageing

Environmental pollution, e.g. high smog and exhaust emissions in large cities

Extreme weather conditions (e.g. high or low temperatures, intense wind, excessively dry air)

Excessive exposure to sunlight (e.g. while sunbathing) without adequate protection

Does nutrition play a significant role in women’s beauty?

The popular saying you are what you eat isn’t just about getting fit and fighting excessive weight. Often, a poorly balanced diet, vitamin and mineral deficiencies, improper hydration and consumption of large quantities of processed foods result in significant deterioration of the condition and functionality of the skin, hair and nails. Maintaining a varied diet, using good quality products and providing optimal amounts of necessary macro and microelements are all very important.

What should a diet for healthy skin, hair and nails contain?

Collagen – a protein that is a basic building material of the connective tissue that forms our body. Optimal collagen content affects, among other things, skin elasticity and firmness, resistance to mechanical forces (e.g. to pressure), as well as its healthy and youthful appearance; it is often recommended for reducing visible imperfections

Hyaluronic acid – one of the most popular components used in aesthetic medicine. It supports preservation of the right facial volume, proper hydration and correction of various abnormalities (e.g. deep wrinkles)

Minerals – a daily diet cannot do without a variety of minerals that have a positive effect on healthy complexion, and strong hair and nails. If you want to take care of yourself and of your beauty, you must first provide your body with optimal amounts of zinc, iodine, copper and selenium.