Manage emotions with yoga

Manage emotions is not always an easy thing to do. Repressing, denying, ignoring them seems to be the more common way that most people handle their emotions. Emotions are energy in motions. When you’re upset you can feel it in your body. The last thing you should do is ignore these powerful signals your body is giving you.

How to manage emotions

Having made a decision to transform this area of personality, a person begins to look for various methods and tools to solve this problem. And here yoga can become one of the best tools to manage emotions. In the modern world, yoga is often perceived as a discipline designed to improve a person’s physical health, while the emotional sphere remains uncontrolled.

Techniques for coping with emotions

The science of yoga gives us various exercises for managing emotions. First of all, I must say about hatha yoga. There are several basic body-oriented techniques for managing emotions in yoga, which will allow you not just to control your emotions, but to learn to live a life free from imposed experiences, stress and other negative conditions of the modern world.

Proper nutrition

A special role in this section is played by human nutrition. Food that causes extreme feelings arouses the corresponding emotions in a person.  As a rule, this aspect escapes a person, and he does not see the connection between uncontrolled emotions and nutrition.

Yoga Asanas

When starting to master techniques for managing emotions through the body, it is best to go from simple to complex. Asanas are a very good tool for transforming yourself, which develops patience, endurance and observation. By cultivating such qualities, we do not just block emotions, we replace them with better behavioral models.

Shatkarmy-cleaning techniques

An important link at this stage is a complex of shatkarm actions to cleanse the body of toxins and toxins. It is known that toxins have a very strong effect not only on our physical health, but also on our mental state. Also, the shatkarm complex includes techniques for calming the mind. For example, contemplation of a candle flame relieves tension from the eyes, prepares a person’s mind for deeper practices that affect the emotional sphere of life, introduces a person to a blissful state. Often people ignore this area of knowledge, please do not forget about cleansing!

Santosha — satisfaction in everything

If a person intelligently approaches hatha yoga, fulfills all the recommendations, then gradually he has a certain positive state, which in Sanskrit sounds like “santosha” – satisfaction. This is already a sure step on the way to mastering your emotions and achieving emotional peace. Relationships with loved ones are being established, employees at work are accepted as they are, ambitious requests for material goods are going away. What used to annoy you, now can’t get you out of yourself.


However, this condition is not always stable. Meditation leads to better results in controlling emotions.  There are a huge number of different meditation techniques and their variations.

Observer State

There is another technique that allows you to take control of your emotions. A person gradually develops the state of an observer of his feelings and thoughts in the process of life (work, home, travel). By studying ourselves, our reactions to various events, we can eventually classify which emotion occurs when.

Usually our reactions are of the same type and almost everyone can predict their appearance with practice. Acting ahead of the curve, we can either not bring events to our reactions, or be already ready for the expected emotion, which in itself will weaken it. Thus, we will be able to avoid many negative events, maintain friendly relations and conduct more constructive activities.

In conclusion, we recommend using all of the above techniques in a comprehensive manner. Gradually, you will be able to notice that your sharp reactions to certain events become softer, the sharp corners of the personality are erased and thanks to calmness, you can make better decisions. The key to success is always the decision to change yourself and take responsibility for your life, no matter what events happen outside.

Gratitude. Powerful benefits and techniques

Gratitude is included in the list of the most universal tools for solving life’s difficulties.

According to quantum physics, all the manifestations of this world are woven from one energy of different densities. Feelings are the same energy that can both destroy and create. With the help of the great power of gratitude, a person is able to harmonize life in all directions-from improving mood to improving health. Awareness of the benefits of this practice plus entertaining practical tasks will help you use this tool easily and productively.

What is gratitude?

A person experiences a feeling of gratitude as a response to something happening in relation to him.

That is, this feeling is a kind of natural response to receiving something good. If this response is suppressed or not noticed, and therefore, this energy is stopped on itself, then the balance of energies will be disturbed, which means the balance of everything.

Gratitude is nothing more than restoring balance, or harmony, in a person’s life. It is believed that this feeling has one of the highest frequencies of vibrations (on the Hawkins scale), having a huge positive impact on the person experiencing it.

What is the power of gratitude?

The desire for balance is a condition for staying in this world. When a person gives thanks (by thought, word or deed), he simply pays his debt, restores balance; and on the contrary, by not performing thanksgiving, he blocks the flow of energy, disrupting the balance.

For this reason,  there is a restoration of integrity, without which a happy, full life is impossible.

Any imbalance has consequences. Otherwise, the stagnation of energy will make itself felt by an event swamp.

Five scientific facts

Gratitude has become a frequent subject of scientific research. Here are five facts of its impact on people:

    • reduces inflammation;
    • improves the quality of life in serious chronic diseases;
    • improves well-being, reduces stress levels;
    • helps to cope with envy;
    • increases stress resistance and mental resources.

Practice Gratitude

Try to arrange minutes of appreciation every day in the hustle and bustle of your affairs. It is convenient to tie them to some repetitive activities, such as eating. Make it a rule before each meal to mentally thank for the fact that you at least have what you have.

Not all inhabitants of the Earth have such an opportunity. Starting with gratitude for food, gradually expand the list.

And if you are ready to go further, consider the following three practice options.

Remember: there are no techniques that are suitable for everyone. Therefore, if one does not go, try another.

1. Gratitude Diary
Once a week, write out three or five things in your life that respond to you with a sense of gratitude. Add reflections on what these things mean to you.

This practice allows you to “highlight with a flashlight” what was hidden in the shadows of other feelings and thoughts: there will be so many good things in your life! The effectiveness of the practice will increase if you focus on specific people for whom you feel gratitude.

A simple diary is a quick, affordable tool to experience the full power and benefits of practice. 

2. Practice “Three good events”

Every evening, allocate 5-10 minutes for a detailed description of the three positive events of the past day. It doesn’t matter — big or small.

Even a stranger’s smile or a job done on time. Add your thoughts on why this could have happened to you.

This practice not only helps to remember and evaluate the positive moments of the past. It teaches you to notice and savor the positive aspects of the present moment, and later remember them in all colors.

Thinking about the sources of these good things, you can see a huge ecosystem of kindness and care around you. This is especially useful for those who believe that the world is hostile. This negative attitude brings a lot of inconvenience.

3. “Gratitude Bank”
If it is still difficult to perform regular practices, there is another way to feel the power of gratitude — an effective technique for time-limited people.

You will need:

a little time, a
glass jar,
sheets of paper,
scissors, a

Make a list of the facts of your life for which you can be grateful. Specific people, their actions, animals, material things, memorable moments, important events, realizations, your physical, as well as any other opportunities. 

Cut the sheets of paper into small parts, rewrite one thing from the list for each. Roll them up one by one, put them in a jar, cover with a lid, put them in a prominent place.

In difficult moments, pour fragrant tea, grab a jar of thanks, sit comfortably in a chair and read these scraps of paper on which all the precious gifts of your unique life are imprinted.

And it is better not to wait for hard times, but to do it at the behest of the soul.

Instead of an afterword

A brave person is not someone who has no fear, but someone who knows how to control it.

Also, a happy person is not someone who is doing well, but someone who, among the diversity of events, knows how to notice the positive and fixate, as well as find the good in any “bad”.

The power of gratitude and love helps to come to this state and gain a foothold in it — the most powerful point of growth for every human being.

Anxiety coping. 4 exercises that help

Anxiety, fear, irritation, depression live in the lumbosacral region. This area is associated with the passage of important energy channels and is responsible for life satisfaction. The Svadhisthana chakra or “pleasure center” is also located here.

All the suppressed emotions, childhood traumas, experiences accumulate in this zone and over the years excite anxiety in a person, lead to panic attacks, depressive thoughts and a bad mood.

Most often these are spontaneous “storms”, but sometimes a person experiences so much (even unconsciously) that he completely blocks this center.

This bundle of exercises strongly affects the work of the lumbar region, where negative emotions live. This is the first level of our unbalanced energy.

Therefore, it is worth practicing these exercises in this order:

1. Bending to one leg from a standing position


2. Tilt to two legs from a sitting position.

3. Tilt to one leg from a sitting position.

4. The half-bridge pose.

These exercises have a beneficial effect on the internal organs, normalizing their work as much as possible.

The digestive and excretory systems fully restore their functions. Qualitatively improve the work of the reproductive organs.

Strengthen the muscles of the legs and glutes. There is a rejuvenation of the spine. Working on your own body, certainly in addition to physical benefits, you will feel the psychotherapeutic effect. Anxiety and irritability will pass. You will have confidence in your own abilities.

Provides an excellent stretch for the muscles and fascia of your entire back body, from your heels to the back of your head. In general, many of you will also find the poses soothing to your nervous system and quieting for your mind and emotions.

The exception to this that some of you who experience intense stretch sensations in your back body in the pose #2 due to muscle tightness may feel agitated instead. Two of our variations, however, can help even some of you stiffer people find a more peaceful experience.

You need to hold each position according to your own comfort. The best retention is from 1 to 3 minutes.

Deep breathing and holding attention in the lower back area, when performing exercises, will contribute to high-quality practice and the disclosure of the energy center (chakra).

I prescribe this poses for:

  • Improving flexibility in the spine, hips, hamstrings and calves 
  • Stimulating your digestive system 
  • Soothing your nervous system 
  • Quieting your mind 
  • Managing stress 
  • Reducing anxiety 
  • Improving insomnia 


Two vulnerable areas can potentially be aggravated or injured in these poses: the lower back and the starting point of the hamstrings near your sitting bones. Therefore, if you have lower back disc problems, lower back pain, or a torn hamstring tendon, you should avoid these poses altogether.

Essential amino acids. Essential information

Essential amino acids or indispensable amino acids are organic substances that cannot be synthesized by the human body independently, they must come to us together with food or supplements. They take an active part in all metabolic processes, so without them, the normal functioning of our body is impossible. In addition, amino acids are the main building material for all tissues, including muscle.

All amino acids (including essential ones) are a structural component of proteins, so their main sources are high-protein products. 

A list indispensable amino acids

There are different opinions about essential amino acids. Some sources say that there are eight of them, others insist that there are nine. Why are there such disagreements and how many of them are there really?

The fact is that there are only eight of them, and the ninth amino acid – histidine — is indispensable only for the child’s body, and in adults it is perfectly synthesized independently.

Arginine is also indispensable for children, but synthesized in the adult body.

Therefore, the answer to the question “how many essential amino acids are there for an adult?” is obvious: there are eight of them.

So, there are 8 essential amino acids that the body cannot synthesize itself:


Where are the essential amino acids contained

The myth of the presence of indispensable amino acids only in animal food is precisely a myth actively promoted by food corporations and owners of the meat processing industry.

On the Internet, you can find enough information about which plant products contain all eight amino acids.

First of all, legumes are rich in essential amino acids — peas, lentils, chickpeas, peanuts, etc. However, peanuts are extremely undesirable for consumption. In order to protect the plant and fruits from being eaten by pests during cultivation, peanuts are crossed with petunia genes, and such peanuts are extremely harmful to the liver. However, even if the peanuts are not modified, under the wrong storage conditions, a very dangerous mold forms on it, which leads to cancer. Peanuts also acidify our body, which is extremely harmful.

Nuts, seeds and cereals are rich in amino acids. Sunflower seeds, pumpkin and sesame seeds will be especially useful. And among the cereals — oats and unpolished rice. Among nuts, almonds, cashews and walnuts contain the most amino acids.

Thus, a complete list of indispensable amino acids can be obtained even if all animal products are excluded from the diet.

Spinach. Why so healthy?

Spinach is a plant, which is widely used in cooking and has a lot of benefits for the health of the body.

Why it is so popular today? Let’s see.

Nutritional profile of spinach

  • carbohydrates-3.53 g;
  • fats — 0.4 g;
  • proteins — 2.9 g.

There are only 22 Kcal per 100 grams of the product.

Leaves are saturated with useful dietary fibers.

Vitamins and minerals:

vitamins A, E, K, C, B, PP;
iodine; selenium;

This product contains up to 92 % water.
A small amount contains starch-0.1%.

Health benefits of spinach

    1. Cleansing and stabilization of intestinal peristalsis.
    2. Saturation of the body with vitamin C and strengthening of the immune system.
    3. Increased hemoglobin in the blood.
    4. Improving vision and promoting eye health.
    5. Stabilization of blood pressure due to pronounced hypotensive ability.
    6. Elimination of insomnia, general strengthening of the nervous system.
    7. Alignment of the glycemic profile, correction of carbohydrate metabolism.
    8. Improved metabolism.
    9. Saturation of the body with iodine, stabilization of the thyroid gland function.
    10.  A number of vitamins (E, A, K, B) help to preserve the youth and elasticity of the skin, the strength of the joints. With the use of this product in food, the heart muscle and blood vessels are strengthened, the risk of developing varicose veins and diseases of the cardiovascular system is reduced. This product helps to maintain a healthy complexion, strengthens and makes beautiful hair and nails.
    11. This plant normalizes the work of the endocrine glands. This is important for male potency. It is often recommended to include spinach in food for the prevention and treatment of male infertility, as well as to reduce the risks of developing prostate diseases. Regularly including spinach in their own diet, men strengthen the genitourinary system. With this option, a disorder of sexual function in the male body occurs less often.
    12. Spinach is also good for the male nervous system. A diet enriched with the vitamin group contained in spinach protects against stress. The body is less susceptible to the development of classical diseases of the nervous system, brain activity and working capacity improve. Spinach is useful in the sports menu as a good source of protein.


Any chronic diseases in which compliance with a special diet is recommended can be considered a contraindication for eating spinach. Consultation with a specialist is required!

How to cook spinach

Spinach is added to salads, cocktails and smoothies, it can be an excellent addition to sandwiches.

But, of course, the best option for using spinach is without heat treatment.

It goes well with other vegetables and herbs. You can add a drop of lime or lemon juice, a little olive oil to it.


How to choose and store

The leaves are green, without color changes.  The stems should be fresh, without changes in color. The smell of spinach is pleasant, fresh. This is how it should be. If an unpleasant or chemical aroma is detected, you should not choose such a product for your kitchen. It is best to buy spinach in special organic packages or in farm shops.

Spinach should be stored in the cold (from 0 to 5 degrees). You can prepare leaves for the future in the freezer. But it should be understood that after defrosting, the taste and texture qualities of the product are lost.

Time management, how to keep up with everything?

Time management is a life strategy aimed at planning your goals and objectives so that you can effectively use your time, achieve results and at the same time stay in a healthy and calm state.

How do we plan our day to spend time productively?

In order to plan the day, month, year and your whole life as efficiently as possible, I recommend keeping a notebook in which you will write by hand.

I do not recommend using “time planners” apps, because all these applications and gadgets take up our energy and  time that they are supposedly designed to save.

So, when you are going to plan your time.

    • Write down all your tasks. In general, everything (this must be done once every six months or once every couple of months). Write down your plans for a month, a year, 2 years, 10 years. Analyze how many years you are able to plan (see) the future for. Please note that people who want to get something at the moment of the present and do not think about the consequences are not grown — up children.

    • Set your priorities. Select the most important tasks. Priorities for the day, for the week and for the month. What you want to do in a day, a week, a month. What is the expected result you want to see. It is important to learn how to focus and concentrate on the task. Without jumping from one to the other.
    • Break down large tasks into small ones. Segment large projects. If a number of small tasks are written in your plans, you will easily perform them. This, in turn, will inspire and motivate you.
    • Do not spray yourself. Always coordinate your goals with your global goal. Give other people opportunities to express themselves.
    • Delegate responsibilities. Do not be afraid to distribute responsibilities together with like-minded people. Create opportunities for the development of other people — that is, give other people the plans and opportunities that you wanted to implement yourself.
    • Remove all unnecessary items. If you are reading an article, then you are reading an article. If you are reading, then you are reading. This means that there is no phone next to you, you are not watching videos on YouTube at the same time. Be in the moment, let it become your practice.
    • Respect yourself. You need to learn to say NO. You don’t have to do anything at all that you are asked to do. Sometimes, by rejecting people, you give them the opportunity to express themselves and grow. Respect yourself and your time. Devote the earliest morning hours to the practice of self-knowledge, do not rush to work in the morning. Respect the time that you can spend with your family, do not neglect it.
    • Discipline yourself. Growth is where training and effort are applied. There are no cool ones — there are trained ones. Cultivate the will. For example, practicing yoga, because it is a universal tool in which you can become a little better every day.
    • Introduce useful habits. Try to perform some useful actions in the released 10-15 minutes. For example, while you are sitting at work, perform eye exercises for 10 minutes, perform an ear massage after another couple of hours, and perform a self-massage of the palms after another couple of hours. Small useful habits have a very strong impact on our lives. God is in the little things.
    • Get some rest. Once every six months or a year, arrange a retreat, visit places of power, go on yoga tours. Every day, do a light warm-up so that the body can rest. Massage your feet at night — this will help you get a better night’s sleep. Go to bed no later than 10 pm. Do not bring yourself to burnout. It is better every day for a little bit than once a week and at full.
    • Analyze. Practice analytical meditation. At the end of the day, sit with your back straight, calm down and analyze what happened during the day. What did you think was successful and effective, and what still needs to grow? Plan the next day.

Following these simple rules will make your life much more efficient. But that’s not all! If up to this point you have not lived such an intense life, put things off until tomorrow, sometimes you were lazy…

Then now there may be problems in the new prosperity mode for you. It is important not to overdo it. Let drawing up your action plan be your practice. This also means that you don’t need to be tied to this plan.

Having compiled a list of tasks, you send an intention to the universe, then you need to let go of these scenarios and allow the universe to implement everything in the best way.

Don’t depend on the plan, be flexible, and don’t be afraid to improvise during the day.

Basic strength exercises you need to do

Basic strength exercises or also called multi-joint exercises will help you to get more results in less training time and get a number of other benefits.

A basic exercise is, in fact, any exercise that involves more than one muscle or muscle group.

To understand better, let’s use an examples. Flexing the arms on the biceps is an isolating exercise. With this movement of the arm, only the bicep is needed (if you do it correctly). On the other hand, squats require a lot of muscles. Almost every muscle in the lower body comes into play at some point to help you move, and that’s why you are able to lift such a large weight.

Here are some of the basic strength exercises: squats, deadlift, pull-ups, push-ups, bench press, lunges.

Basic exercises offer something that other types of exercises cannot do, and this puts them in a separate league. In this article, we will look at the main advantages of basic strength exercises.

They use more muscles

The most important thing to pay attention to is the number of muscles that you use in each exercise. Using more muscle groups in one movement will definitely have its advantages, while isolating exercises are simply not capable of this.

Greater working weight

A direct result of the number of muscles involved in basic strength exercises is that you can lift more weight than in other exercises.  The more muscles you engage, the more areas work together to move the weight, and as a result, you will be able to lift more. This means that all the muscles involved get some load, and this is great in terms of reducing the training time, more frequent loading on more muscles and simply improving the quality of training in general.

Functional strength

All this together gives one of the most significant advantages — functional strength. You engage all the muscles together to perform the movement, and it’s similar to what you usually do in the real world. The reason why our body can perform all these amazing exercises is that it is designed for this, and it really helps in everyday life. You can carry more, lift more, push more, or pull more. It’s really impressive, and it’s great for your health.

Train the stabilizer muscles

Let’s look at squats and leg presses. You need to keep your balance and monitor your technique during the squat, which means that you use your muscles even at the level of the core to prevent fluctuations, shaking or deterioration of your technique. This helps to strengthen smaller muscles, the existence of which you did not even know.

Burn more calories

Basic strength exercises have another important advantage, which people actually do not even think about. Working a large number of muscles involved means that you need more energy. Using more energy means burning calories more actively. If you want to increase their consumption, then basic exercises are exactly what you need to achieve maximum results.

Online training: pros and cons

Online training under the supervision of an online trainer  has become particularly popular over the past couple of years. This type of training has become almost the only possible one during the pandemic. And now, when many people have the opportunity to visit the gym again, not everyone refuses the online format in favor of real training. In this article, we will discuss the pros and cons of this training format and whether it can be a full-fledged replacement for working with a coach in the gym one-on-one.

Training in the gym with a personal trainer has several advantages. At the same time, such training format may have disadvantages: you depend on the coach’s schedule, and such pleasure is sometimes not cheap.

How online training works

I can tell you about the process of online training, based on my experience as a personal trainer. Usually, at the beginning, you will have a preliminary consultation by phone or via Skype to discuss your goals.

Further, after the current state of the client is revealed and his health is intact, we begin to communicate by e-mail or using messengers.

Then there are two options for the training process. Either you train at home under real-time online supervision, or you get a training program with which you can either go to the gym and perform exercises yourself according to the program, or do the same at home. The choice depends on what goal you are pursuing.

If the main thing for you is to strengthen the body, work out the muscles to a state of tone and just feel good and cheerful, then you can completely cope with this task at home without special equipment.

If there is a desire to gain muscle mass, then, of course, it is better to have access to weights.

So you will do the exercises with the training program proposed by the coach and will report to him about your progress.

You will also have to shoot your workouts on your phone and send a video to the trainer to check the technique.

Advantages of online training

Perhaps the biggest advantage here is the cost. As a rule, working with an online trainer does not affect the budget as much as training with a personal one, and, therefore, this format of training is more accessible to a larger number of people.

For those who are starting to study independently, online support can be an excellent option in terms of accountability and discipline. If you are used to training yourself, but you need help in drawing up a plan, having a mentor who will support you and monitor you every week will help you get on the path to achieving your goals more confidently.

The format of the online training is more flexible. If you can’t go to the gym at the usual time or on a regular schedule, or you want to have the opportunity to train at home, a virtual fitness trainer is a great option.

In addition, this format erases all geographical boundaries. And being in the one city or country, you can train accompanied by a coach from another region.

Disadvantages of working with an online trainer

One of the main drawbacks is that you don’t get personal help. Perhaps your squat technique is not quite perfect, or you do not know how to perform a dumbbell extension on the back deltas. The lack of a personal fitness professional who would support you during each workout can be a reason for frustration or even lead to injury. Keep this in mind, especially if you are new to training.

An online coach also cannot provide you with personal responsibility at the same level as an offline coach will do. In addition, without a clear schedule, there is a great temptation to skip a class or relax during a workout.

So is it worth choosing an online trainer?

When deciding whether online support is suitable for you, you must note three important criteria:

1. You are not a complete beginner in the gym: you used to do squats, for example, and you know how the pull of the lower block differs from the rowing simulator;

2. You have no problems with motivation to go to the gym regularly;

3. You are ready to shoot your workouts on video and send them to the coach without too much embarrassment.

A healthy snack before bed – cottage cheese

A healthy snack is the best way to satisfy evening hunger and provide the body with the necessary elements that will help the body to restore strength better during the night. Is it possible to eat cottage cheese before going to bed?
This late snack has its own benefits that you need to know about.

A healthy snack before going to bed is a good habit, but it is easy to spoil it. A piece of cheese and a handful of nuts is a healthy and nutritious snack, a whole package of cheese crackers is not. Eating before going to bed can serve several purposes, both good and not so good. Some people find it easier to fall asleep on a full stomach. But the key to a successful late healthy snack is to make it simple and clean.

The protein is your friend

A diet with sufficient protein content is one of the best ways to keep your body healthy and strong. As you know, protein consists of amino acids, which are usually called the building blocks of our body — they can be combined, broken down and recombined in an almost infinite variety of configurations, depending on how your body needs to use them.

Amino acids are used not only for building muscle mass, but also for the growth of bones, cartilage, hair, nails and skin. Protein is used to create enzymes that digest food, carry oxygen through the bloodstream and help regulate hormones, as well as build and repair tissues.

Another advantage of protein, especially useful at night, is that it takes longer to digest than carbohydrates. This means that you will feel full for longer than if you ended your day with a donut or chips.

Myths about late snacks

Snacking before bed have gained a bad reputation because some people believe that your body does not burn calories while sleeping. This is not true. Your metabolism may slow down a bit during sleep, but your body is still working on tissue repair, and your metabolic functions, such as breathing and blood circulation, are certainly still working.

Another popular is that everything you eat at a certain time of the day inevitably turns into fat. In fact, you gain weight if the total number of calories you consume exceeds the number of calories you burn. If you consume fewer calories than you burn, you will lose weight. Of course, the ratio of fats, proteins and carbohydrates in your diet also matters, but it is not so important what time of day you eat.

Someone thinks that it is good not to have a snack before going to bed, because the more you move after eating, the more calories you burn. But this is not quite true. Your subcutaneous fat is not lost and is not gained every hour. These changes occur over days, weeks, and even months. And this is the main difficulty in losing weight: success requires thinking for the long term, while too many people want quick results.

Why cottage cheese is a great choice

Choosing cottage cheese as a health snack before going to bed makes sense for a number of reasons: from protein and nutrients to creaminess and fresh taste. So, researchers from the University of Florida found that people who eat at least 30 grams of protein for 30 minutes to an hour before bedtime have a better metabolism, muscle quality and overall health than people who did not do it.

Moreover, the study participants who ate cottage cheese before going to bed received all these benefits, but did not gain weight. Another study published in the British Journal of Nutrition used regular food, rather than just protein powders or other supplements, which makes it more relevant for real life.

In addition, cottage cheese practically does not require cooking, it is well stored in the refrigerator and is even sold in containers for one serving or with already added fruits. It is also relatively inexpensive, and you can choose the percentage of fat content that you like and fits better into your macros.

Cottage cheese is always easy

There are many different ways to enjoy cottage cheese, regardless of whether you prefer it cold or hot, salty or sweet. The easiest way is to take a spoon and just start eating. Add a little salt or pepper to emphasize its natural creamy taste. Any fruits and berries are well combined with cottage cheese. A little sweetness will give it honey and maple syrup. You can also add a little cinnamon to enhance the taste. 

Hip thrust exercise

Hip thrust is an amazing exercise for the posterior muscle chain, which will work out your glutes.

Among “iron lovers”, jokes about athletes who prefer to train their arms and chest several times a week and score on leg day are very popular. I hope that you are still systematically working on your body and you know, that you can get a beautiful and healthy body only through regular training aimed at all muscle groups. Including the quadriceps, biceps of the thigh and calf.

To make your leg training even more productive, I suggest you include one exercise in the training program.

I often come across the opinion that only girls need to work out the gluteal muscles. But let’s not forget that the gluteal muscles are part of a large muscular system that is responsible for your posture, for the health of the knee joints, and also directly affects the effectiveness and power of squats, running and jumping.

The name of this exercise is: hip thrust with a barbell, or a glute bridge from a bench. 

How the hip trust is performed:

    1. Find a heavy bench in the gym.
    2. Sit on the floor, pressing your shoulder blades to the bench, and put your feet on the floor, slightly wider than your shoulders, knees bent.
    3. Direct your gaze at the object in front of you at an angle of approximately 45 degrees upwards and do not take your eyes off this point throughout the entire movement.
    4. Squeeze your glutes to push your hips up, forming a bridge.
    5. You should feel how your heels rest on the floor, and your shins are perpendicular to the ground. In this upper position of the hip joint, squeeze the glutes as much as possible, while maintaining the position of the head.

Now that you have worked out the technique, you can add a load to the exercise.

If possible, find a shorter bar, for example, with an EZ-neck, so that you do not have to spend a lot of effort to keep your balance at the top point of the movement. The barbell should be placed across the body, slightly above the pelvis. So that the neck does not put too much pressure on the pelvic bones, put a soft roller under it. Hold the neck with a straight grip.

One of the key points in performing hip thrust, which should not be forgotten, is that your head or shoulders should not lie on the bench (in a neutral position) at the lower and upper points of the movement. The movement should be carried out at the expense of the gluteal muscles.

Another key point is to keep your knees apart to the sides. They should not wrap inside when you push up or down. If you keep them wider, this will contribute to the removal of the hips and even more elaboration of the glutes.

Finally, don’t worry about how high you lift your hips. Most likely, in the upper position, they will be slightly lower than the shoulders and knees.

But if it is difficult for you to perform this exercise with additional weight, doing the hip thrust without a barbell can still be very effective.

To begin with, I recommend doing 3 sets of 5 repetitions with a five-second compression of the glutes at the top point.