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. 

Pull-ups. Beginner’s guide

Pull-ups – one of the simplest, but most effective exercises. With their help, even in adulthood, you can get a beautiful figure, developed muscles of the arms, back, abdominal muscles and even chest muscles.

This article will help you to start doing pull-ups even if you have never done it before.


The warm-up should include about 2 minutes of running on the spot or walking at a fast pace. Then we proceed with warming exercises “from top to bottom”, i.e. from rotation of the head, through rotation of the shoulders, forearms, hands, pelvis, knees to rotation of the foot.


Begin with doing the maximum possible number of pull-ups with the correct technique. We avoid jerks, swinging, kicking with our feet, distortions in our hands. We pull ourselves up at a calm pace: exhale on the upward movement, inhale on the downward movement.

It may happen that you are not able to do a pull-up yet. And it happens quite often. But this is not a tragedy. Let’s do the exercises that will help you to strengthen your muscles first.

1. Australian pull-ups.

This exercise will strengthen our back muscles.

By changing the angle between the trunk and the surface on which you perform this exercise, you can change the load on the working muscles and at the beginning choose a position that will allow you to perform 8-10 repetitions.

By changing the position of the legs, we can adjust the load on the muscles of the back and the muscles of the arms.

2. Pull-ups from the box.

Here we are already performing almost a classic pull-up, but when lifting, we help ourselves with our legs, thereby developing proper motor skills, and continuing to train the muscles of the arms and back.

Moving the box closer and further relative to the crossbar, we change the load on the working muscles.

3. Pull-ups with a resistance band.

We fix the band on the crossbar. We insert the foot into the lower loop, and using the compression force of the band, we lift our bodyup. Make sure that the band does not slip off your foot. Otherwise, the compression force of the rubber can strike you.

4. Negative pull-ups.

This is the exercises when you, using a box do a pull-up and then, as slowly as possible, lower yourself to the starting position, lingering due to the strength of your arms and back.

We perform the exercise as slowly as possible.

Using these 4 exercises in your workouts, you will form a muscle frame that will allow you to perform classic pull-ups without using additional devices. Every two weeks, you need to do a test for the maximum number of classic pull-ups. When the number of correctly performed repetitions reaches 5, the main part of the training can be filled with classic pull-ups, and the exercises given in this article can be left to “finish off” the muscles, forming muscle endurance and increasing the number of repetitions from time to time.

Soy milk: benefit or harm?

Soy milk is a vegetable milk – an analogue of animal milk. By the very name, it already becomes clear that soy milk is a liquid which is made from soy beans.

The exclusion of dairy products as a part of vegan diet significantly changes the nutrition system, since milk and its derivatives are present today in a huge number of food products that are familiar to us. 

However, such products as vegetable milk let people still eat same products they are used to.  It can be yogurt, cottage cheese, cheese, smoothies and various dairy desserts. Such a variety allows you to exclude dairy products from the diet relatively painlessly for your taste habits.

Presumably, such milk appeared in East Asia. Soybeans are soaked  for several hours. Then the soaked beans are crushed to a puree, and after this puree is boiled intil ready.

Then it cools down, it is filtered and, in fact, the finished product is obtained-soy milk. This liquid is quite rich in protein — about three percent of the total weight, as well as various trace elements. In industrial production, the final product is additionally enriched with vitamins such as calcium and B12 to maximize the similarity of soy milk with cow’s milk in terms of nutritional value. 


potassium-118 mg;
phosphorus — 52 mg;
sodium — 51 mg;
magnesium — 25 mg;
calcium — 25 mg;
choline — 23 mg;
selenium — 4 mg;
iron — 0.64 mg;
manganese — 0.2 mg;
zinc — 0.12 mg;
copper — 0.12 mg.


It contains about the same amount of protein as animal milk. In its natural form, it contains less calcium than cow’s milk, but often manufacturers artificially enrich soy milk with calcium.

Compared to cow’s milk, soy contains much less saturated fat and does not contain cholesterol, which makes this product a dietary product. Also, this milk is easier to digest, since it does not contain lactose. 

In addition, it contains a high percentage of vitamin E and lecithin, as well as isoflavones, which are phytoestrogens — substances that affect the metabolism and hormonal background.

Soy milk: harm

The problem of such vegetable milk  lies precisely in the fact that most of the soy is imported from China, where herbicide treatment is very popular. To avoid this problem, it is better to buy soy and soy milk, which are grown in environmentally friendly conditions and are best of all localy produced.

It is also worth noting that milk made of soybeans has other negative aspects. For example, it contains a high concentration of phytic acid. According to the results of scientists ‘ research, this prevents the assimilation of important trace elements: magnesium, calcium, zinc and iron, which actually does not allow these substances to be fully absorbed, which seem to be contained in the product itself.

Antioxidants. Benefits and sources

Antioxidants are known since the 1990s.

If you can’t handle a big spoonful of bright green guacamole with spicy Mexican vegan chili peppers, be careful — it can easily turn into an unattractive gray sediment if you leave it for too long or do not add enough lime juice. The color change is a natural reaction between fruit and air, a process called oxidation.

Oxidative stress

But not only fruits are aware of oxidation, it also happens in your body.

It is believed that “oxidative stress” plays a role in aging, leading to wrinkled skin and brown spots on the skin, cataracts and age-related macular degeneration, as well as a number of chronic diseases, including heart disease, cancer, diabetes and Alzheimer’s disease.

It is paradoxical that oxygen — an element necessary for life-can have such a destructive effect on the body.

Free radicals

The culprits are unstable molecules called “active oxygen forms”, or free radicals.

They are produced naturally, just during breathing, movement and when your body turns food into energy. But free radicals are formed in much larger quantities due to alcohol consumption, cigarette smoke, environmental pollution, pesticides, ultraviolet radiation, stress, lack of sleep and fried food.

Their destructive behavior can lead to cell death or cause mutations in our DNA leading to cancer. They can also increase the likelihood of getting ” bad ” LDL cholesterol into the artery wall, which is bad.

Antioxidants – Vitamins A, C, E

However, there is an antidote. Antioxidants can neutralize free radicals before they cause any harm, and there are hundreds, perhaps thousands of different substances that act as antioxidants in food, especially in plant foods.

The most famous are vitamins A (beta-carotene), C and E, as well as selenium, lycopene and polyphenols, but there are many more of them. Lemon juice and lime juice prevent oxidation, because they contain vitamin C.

We have known about antioxidants since the 1990s, when studies showed that people who consume small amounts of fruits and vegetables have a higher risk of developing atherosclerosis (when the arteries are clogged with fatty substances), certain types of cancer, vision loss and many other chronic diseases. Plant-based foods are by far the richest source, while meat, fish and dairy products contain few antioxidants.

Plant-based products and antioxidants

The study, published in the journal Nutrition Journal, studied the content of antioxidants in more than 3,100 food products: beverages, spices, herbs and supplements used worldwide — and found that “plant-based products saturate the human diet with significantly more antioxidants than non-plant-based products.”

Berries are an excellent source of such, especially black currants, strawberries, blackberries and cranberries. Fruits that do not turn brown when exposed to air, such as mango, kiwi and orange, contain more antioxidants than those that turn brown —apple, pear and banana. Olives are also a good source. Good vegetables include artichokes, cabbage, red and green chili peppers, red cabbage and beets.

Whole-grain bread, brown rice and whole-grain pasta contain much more antioxidants than their white processed equivalents.

Brazil nuts are an exceptional source of the antioxidant selenium. 

Black and green tea, grape juice contain a significant amount. Water does not contain antioxidants, and cow’s milk also contains almost zero.

Herbs and spices

Herbs and spices are usually very rich in antioxidants, especially cloves, peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary and saffron. Experiment and be generous.

The antioxidant lycopene is a pigment that helps to give color to red and pink fruits and vegetables, and the cooking process actually increases its level. The best sources are tomatoes and tomato products: organic ketchup can contain three times more lycopene than non-organic. It is also found in pink grapefruit, watermelon, guava and papaya.

Vitamins A, C and E can be destroyed by prolonged storage or prolonged preparation. Although the cooking process can increase the antioxidant content of some foods, processed foods usually contain much less than fresh ones.

The key factor determining the risk of the disease is the entire diet, not individual elements, while plant food has a powerful protective effect. The high content of antioxidants in fruits and vegetables may be one of the reasons why this is so. So, if you are sick, stressed or tired — lean on broccoli and blueberries.

Herbs and spices are usually very rich in antioxidants.

The best way to get the right amount of antioxidants is to eat a lot of bright fruits and vegetables: sweet potatoes, carrots, red peppers, purple broccoli, red cabbage, asparagus, curly cabbage, berries and avocado.

And don’t forget about the lime juice when you cook guacamole!

Fitness Trends in 2021

Fitness trends have been the subject of studies  of ACSM’s Health & Fitness Journal® (FIT) for the last 15 years. They have circulated an electronic survey to thousands of professionals around the world to determine health and fitness trends. 

While survey was designed to confirm or to introduce new trends  that will have a perceived positive impact on the industry according to the international respondents, I am sure that such information is also important for people who are looking for new alternatives of being healthy and stay active.

Here are the survey results. 

Top 20 Worldwide Fitness Trends for 2021

It’s obvious, that the big changes within the health fitness industry due to the COVID-19 pandemic resulted in the new trend that uses digital streaming technology to deliver group, individual, or instructional exercise programs online. Online training is available 24/7 and can be a live class (live streaming workouts) or prerecorded.

The second place took the wearable technology that includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. These devices can be used as a step counter and can track heart rate, body temperature, calories, sitting time, sleep time, and much more.  New innovations include blood pressure, oxygen saturation, and electrocardiogram.

I guess nowadays almost everybody has a watch that helps to measure everyday activity and calories intake. Such devices became one of the most popular choices for a gift. Therefore, it is quite understandable why this position is in second place in popularity.

I also want to draw my attention to a few more positions in this list. As a personal fitness trainer, I noticed that there really is a trend that people who are over 50 and 60 years old come to my classes more and more often.

I am very happy about this. After all, this means that people are living longer, working longer, and remaining healthy and active well into their retirement from work.


And the last but not least among the fitness trends is health/wellness coaching. In fact, it’s the main approach of my work now. Health/wellness coaching uses a one-on-one (and at times small group) approach with the coach providing support, goal setting, guidance, and encouragement. The health/wellness coach focuses on the client’s values, needs, vision, and short- and long-term goals using behavior change intervention strategies.

Based on my experience and market analysis, I also have my own vision of fitness trends this year:

1) The Body&Mind fitness approach is becoming more popular. Due to the constant stress present in life, as well as an increase in the time spent sitting at home at computers, TV shows, phones and in the car, more and more people want not just to “tighten up” and get rid of possible discomfort in the back, neck, lower back, but also to relax psychologically, reduce stress levels and become more confident, calmer and more focused. But all this can be achieved with the help of a competent mindful fitness approach. Within the framework of which I carry out my working practice.


2) A “smart” holistic approach to fitness. An increasing number of people understand the importance of working on the feet, pelvis, chest, because everything is connected with everything in our body. The phrases “step pattern” or “fascia” are more used and understandable.


3) Express workouts and office warm-ups. Short (15-30 minutes), effective and interesting. The distance between life and exercises are getting smaller. We stop dividing the day into work and physical activity. We understand that sitting all day, and only going to the gym in the evening, is not so effective. We introduce exercises into the work process: walking during lunch, working meetings outdoors – all this makes us more conscious and active.

Well, friends, are you trending? I definitely am! And the fact that you are here with me means only one thing: WE WILL GROW AND DEVELOP TOGETHER.

Join my Health Community in Instagram @transformbst and see you in my training sessions.

Exercise for body relaxation from the qigong practice

Exercise for body relaxation in qigong complexes is allocated in a special section. The ability to properly relax the body is considered the key to health in this philosophy.

Perhaps many people are skeptical about such practices, because for European countries, physical exercises that came from the East are not completely clear due to a special philosophical and psychosomatic approach. I agree that, of course, before borrowing something from another culture, it is worth studying and checking what effect certain practices have on the body and mental state.

Those exercises for body relaxation, which are presented in this article, have long been widely used in European practices. They are safe and can be used both in the morning to wake up the body, and in the evening or during the day to relieve tension.


The exercise for body relaxation is called “Patting the trunk”.

Let’s stand up freely. The arms are lowered, the back is straight. Feel the top of your head, which stretches upwards without effort. But at the same time it keeps your spine straight. The shoulders are relaxed. Hands like whips. It is with them that we will do body pats.

To get into the main stand, take a step to the side with your left foot, about shoulder width apart. Close your fingers into an “empty” fist. That is, the fingers are closed, but there is free space inside the fist. Close your eyes and focus on doing the exercise. We breathe calmly and slowly.

There are five movements in total. They are paired. That is, they are performed when turning in one direction and the other.

The main movement is turns in the lower back – left – right. At the same time, the hands seem to hang freely, and when turning, they tap on the body. Moreover, the hand that is in front of the torso strikes it with the inner part of the fist. And the hand that is located on the back side is the outer part of the fist.


1 movement.

From the initial position, we turn the trunk to the left: the right hand ” slaps” on the pubis, the left on the coccyx. We do the same in the other direction. Without stopping, we perform 8 such cycles. With this movement, we activate the work of two channels: anterior-median and posterior-median.


Pubic and coccyx area
2 movement.

Continuing the first movement, we turn the trunk to the left, but now the hands rise higher. The right hand hits the stomach at the navel level, the left hand hits the cretz area. We repeat everything to the right side. We do 8 such cycles in total. We activate the work of the intestines and relax the lower part of the trunk.


Navel level and sacrum area
3 movement

We also continue the previous exercise, but we raise our hands even higher: the area of floating ribs and the lower back. And we also repeat 4-8 times. We activate the work of the channels of the liver, spleen and kidneys


Floating ribs and lower back level
4 movement

We continue to make turns. The arms are raised even higher: in front – the area between the nipples, from the back-between the shoulder blades, as soon as possible. We also repeat 4-8 times


The area between the nipples and shoulder blades
5 movement

Here, hands are patted on the collarbone and back muscles, at such a height as you can reach. But! Patting is performed not with a fist, but with an open palm. The movement is also performed 4-8 times. This movement relaxes the clamps of the neck and thoracic spine.


The area of the clavicle and back muscles. The hand is open

Now we “go back ” down, performing all the movements in the opposite direction. At the same time, the number of repetitions can be chosen arbitrarily, as it will be comfortable for you.


The benefits of the exercise

1. We relax the body, thereby removing the clamps and pains of the body

2. Tapping and free movement of the hands, combined with a slight turn of the trunk, relieves tension in the cervical and thoracic regions. Which is especially important for those. who works for a long time in a sitting position, at the computer. The result of such hard work is often a curvature of the spine. Therefore, it is advisable to perform this exercise several times during the working day.

3. Exercise activates the work of the channels of the kidneys, spleen, liver and intestines.