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.

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.

Yoga for beginners. 6 important rules

Yoga for beginners is the right and gradual way to enter the world of yoga. If you want to start practicing yoga, these tips are for you.

They will inspire you to practice and make it effective.

1. Overcome all the reasons for your indecision and start. Books, yoga for beginners tutorials or classes in the studio will help to accumulate initial experience, which sooner or later will lead to a real Teacher – if you are not lucky enough to meet him right away.

2. Make it a rule to tune in to classes-5-10 minutes before starting in a comfortable sitting or lying position with your eyes closed, watching your breathing. Be inspired and attentive in your practice.

3. Practice with full dedication, overcoming the lazy nature of the body, but do not let your ambitions take over and overdo it in your classes. The effect of yoga for beginners practice can appear only if you practice regularly for a long time.

4. Determine for yourself the number of classes per week and the period (at least 3 months) and show perseverance in your practice. Action is better than inaction, but only the right action will give the result.

5. Do not quit classes if something does not work out for you or it seems to you that there are no visible improvements — develop observation, noting even barely noticeable changes.

It is good to keep a diary and record your impressions and feelings. It won’t be easy at first, no matter what you’ve been doing before. There is no need to strive to make complex poses, it is more important to study the correct movements in simple poses, getting the maximum effect from their execution.

6. Do not compare yourself with other students, but only with yourself before and after class, from class to class. And the effort is worth it. With practice, the body will change, and with it the mind, habits, environment, values.

And, believe me, you will like the changes that are taking place, because the practice of yoga gradually brings a person into harmony with his inner and outer world and brings him closer to the soul. The main thing is patience and perseverance, because yoga is about overcoming, cleansing and transforming yourself.

One of the most famous teachers of India, B. K. S. Iyengar, said: “The most important thing in yoga classes is not breathing technique, knowledge of asanas or joint flexibility. The most important thing is to spread out the mat and start studying.”

Human energy. Learning the basics

Human energy is a subtle substance, which in yoga is called with the Sanskrit word “prana”.

Prana permeates our entire body. According to such a yogic text as “Hatha Yoga Pradipika”, prana moves in our body through 72,000 channels. There are three main such channels: ida, pingala and sushumna. Depending on which channel the energy flows through, a person will manifest certain qualities. The flow of energy through one or another channel determines in which “mode” (the quality of material nature) a person will be.

Three channels of energy

If the energy flows through the right (solar) channel, such a person will be in the mode of passion. This is often manifested by chaotic active activity, which, as a rule, does not bring any objective benefit in the end, except for useless fuss.

If the energy flows through the left (lunar) channel, a person will be in the mode of ignorance. This is manifested by passivity, melancholy, depression, despondency, passive aggressiveness, and so on.

If the energy flows through the central channel, a person will be in the mode of goodness. Being in the mode of goodness is manifested by the presence of virtuous qualities and positive altruistic activities that bring objective benefit to others.

Energy system. Chakras

The interlacing of energy channels in the human body form the so-called “chakras”. There are different versions of how many chakras there are in the human body, but according to the most common classification there are seven of them. The chakras have the property of accumulating and expending energy. Depending on the level of their development, a person can spend energy through one or another chakra.

The higher the level of spiritual development, the higher the chakra a person uses most often. The three lower chakras are manifested by animal instincts and selfish motivations. If a person’s energy rises to the fourth chakra, and he manifests himself through this chakra, this is already a Person with a capital letter. He has altruism, compassion, seeks to benefit others. At this level, there is still ignorance, so a person’s actions may be inadequate, but the motive is almost always noble.

At the level of the fifth chakra, a person manifests himself more rationally and uses his capabilities more effectively. Among the disadvantages that manifest themselves at this level is a heightened sense of justice, the desire to “do good” to everyone, often against their will.

The sixth chakra is the chakra of creative people. It is important to understand that creativity can be different. If creativity is aimed at creation and carries a reasonable, kind, eternal, such creativity is almost always a sign of manifestation through the sixth chakra.

The seventh chakra is the highest point of perfection of a living being. At this level there are enlightened beings. This chakra has no measure in terms of describing its qualities.

Thus, the energy system of a person determines his motivations, mental tendencies and directions of development/degradation in almost everything. Deep knowledge about the structure of the energy system allows you to gradually take control of your energy and elevate your consciousness.

Human energy sources

The principles by which the human energy system functions are more or less clear. But where does this energy come from?

There is an opinion that each of us already has all the amount of energy that we are supposed to have for our entire life. Whether this number is the same for everyone or not is a moot point. Most likely, everything is conditioned by a person’s karma. That is, each of us comes into this life with the energy potential that was accumulated due to certain actions in past lives. And our task is only to correctly realize this potential. Firstly, you need to be able to open it, and secondly-to use it correctly.

You can imagine that we were born in this world, having a large bank account. And the first thing we need to do is to remember the code from our account, and the second is not to spend all the accumulated funds on entertainment and parties. And how to perform these two tasks is what yoga teaches.

Therefore, it is much more important not how much energy potential each of us has, but how we can properly dispose of it.

Human vital energy

All our actions are our energy. Everything we possess is a manifestation of our energy. For example, poverty and wealth are determined only by the level of human energy. Well, and his karma, of course, but these are interrelated concepts.

If a person purchases something expensive, he spends a huge amount of his energy. Or if just some benefits manifest themselves in a person’s life, it also wastes his energy. There are interesting statistics that people who won very large sums in the lottery or in the casino died within a year or the next few years.

Why is that? Because if a person wins a large sum, this, contrary to popular misconception, does not just “fall from the sky”. And in this way, his good karma manifests itself for a person, and a huge amount of his vital energy is spent.

Imagine that a person had some kind of reserve of vital energy, which was designed for 80 years of a more or less healthy happy life. And then all this stock falls out on him for the day. That is, all his vital energy, all his “fuel”, on which a person should have lived his 80 years, burns up in one day. And what is left is enough for several months, at best — several years. And then the energy is completely exhausted, and the person dies.

We live only because we have this vital energy. As soon as it ends, death occurs. And this is not necessarily death, it can be any illness.

How the energy is taken from a person

 In the modern world, a person is literally “bred” from birth to lose energy. Why is that? This happens for a number of reasons.

First, the most profitable business is done on vices and addictions. And what is addiction? This is the desire for a regular loss of energy through some kind of passion. And if a person is “hooked” on some kind of addiction — he becomes an ideal consumer.

That is why in the modern world, children from birth (sometimes even by the hands of their parents) are immediately hooked on the maximum number of passions: sweets, movies, computer games, and later — sex. All this is a huge energy cost, and it is not as harmless as it seems.

Today it is very difficult to find a teenager who would put some self-development above sensual pleasures. And the result is very sad — by the age of 25-30, we can see worn-out bodies with empty eyes and a complete lack of interest in life.

Depression has become a real pandemic of our society today. According to approximate statistics, almost every third person today suffers from some form of depression.

And what is depression? This is the most vivid manifestation of the lack of vital energy. When all the energy is spent on passion and entertainment, emptiness comes.

When there is a constant leakage of energy, a person simply does not have the opportunity to accumulate it in order to do something, hence laziness and apathy arise. Even regular coffee consumption or “moderate” alcohol consumption will constantly take away a person’s energy, depriving him of a full life and certain opportunities.

Human energy level

The level of energy can also be compared with the level of egoism.

On the first three chakras, egoism literally obscures the eyes and clouds the mind, forcing a person to chase only his own pleasures and personal gain. And only starting from the fourth chakra, egoism gradually comes to naught.

And the higher the energy level, the more altruistic a person becomes, which means that he is in greater harmony with the surrounding world. This is exactly the goal of increasing your energy level — to live a more harmonious life.

Fitness myth: fat burning food

👉Fat burning food is more of a beautiful myth than the truth. With any food that enters the body, the exact opposite happens: all food contains calories, and if they are extra for a person, they will go into fat.


The body can only be in two states:

Anabolic state:

We eat, the food goes to the stomach, then to the small intestine. From there, the substances enter the bloodstream, and the body begins to use them or sends them to storage. This is the time when the hormone insulin is active. All fat burning stops at this point.

🔸Catabolic state:

When the body has finished digesting and assimilating food (3-5 hours), it begins to use its reserves for energy supply. Just now, the body is in the “fat burning” mode.

Each day, the phases alternate several times.

✅This is the principle of fat accumulation and weight loss:

If the total energy comes in more than the body spends, the person gets fat. If on the contrary, the weight loss happens.

So the idea of fat burning food is not a true fact.


🔺Fat burning products

Any food has calories — some more, some less. This means that any food can be stored in fat.

👉Scientists are finding different substances in food (red pepper, ginger, green tea, grapefruit, etc.) that increase metabolism or may slightly increase thermogenesis. But there are almost no good controlled studies in humans.

In addition, the research deals with highly concentrated extracts found in food. This is difficult to transfer to a normal diet, otherwise you will have to drink liters of tea, eat whole ginger, and kilos of pepper and pineapple.

✅Burning fat requires a calorie deficit, healthy foods, proper physical activity, consistency, and nothing else.

Listen to your body, see how it reacts to certain products and to various types of physical activity.

3 main supplements for men

Why you need supplements

Most likely, you lead an active lifestyle, monitor your diet, but you want to make your routine aimed at promoting health and self-improvement even more effective.

By exercising regularly, you expose your body to loads that have both positive and partly negative effects. In the sense that you actively lose microelements (when sweating during training), exercise the load on the joints, muscles and nervous system. This leads to the conclusion that it is necessary to take care not only of the loads that are useful for the body, but also of its recovery and supply with all the necessary vitamins and trace elements.

In this article, we will look at what basic supplements should be included in your diet for men to cover all the needs of the body. We also note that the needs of the male body differ from the needs of the female body due to physical, biological and physiological differences, so we emphasize that we are talking about supplements for men.

It is important to remember that supplements should be used in addition to a balanced, healthy diet that consists of whole, natural foods. They should not be taken as a substitute for healthy food or as a medicine to make up for deficiencies in the diet.

‌‌‌‌Effects of supplements

The positive effects of all the supplements listed below are confirmed by most studies. The main effects that all supplements have, are helping to gain and maintain muscle mass, maintain mental health, naturally produce testosterone, and much more.

The supplements listed below are relatively safe for regular use and do not require too much planning when they are included in an existing regimen.

Basic supplements necessary for a man

1. Proteins
We are talking about protein powders, and as a rule about the most affordable and common – whey isolate.

‌‌‌‌Useful properties of protein powder:

    • The presence of essential amino acids.
      One of the main benefits of including protein powder in your diet is that most of them contain essential amino acids. This is a key point in daily muscle building and recovery, as well as after heavy workouts. Some protein products do not contain all the amino acids, so taking supplements is a reliable way to provide yourself with enough of them.Most often, a protein supplement is consumed after a workout, as the body is more susceptible to using protein for protein synthesis. Protein synthesis is the process of using protein to repair muscle, and this is where the idea of the “anabolic window” comes from. Although the specified “window” is much longer than previously thought (from 30 minutes to 6 hours or more).

‌‌‌‌2. Creatine
Creatine is an organic compound that occurs in vertebrates and plays a role in the recycling of adenosine triphosphate (ATP), which is involved in energy metabolism in muscle and brain cells.

‌‌‌‌Useful properties of creatine:

    • Increased aerobic capacity.
      In a 2003 study published in the International Journal of Sports Nutrition and Exercise Metabolism, the authors suggested that creatine helped improve the performance of elite rowers during endurance training.
    • Promotes improved muscle strength and recovery.
      Studies show that creatine contributes to the production and maintenance of energy by effectively utilizing and maximizing the phosphocreatine energy system in skeletal muscles. Thus, if the energy systems are brought to the maximum, then there is a higher probability of increasing productivity.
    • Improving cognitive function.
      In addition to improving physical fitness, creatine also has a positive effect on cognitive function. A study published in 2018 in the journal Experimental Gerontology found that creatine has a positive effect on memory and thinking in healthy young adults.

‌‌‌‌3. Magnesium
In fact, magnesium is important for energy production, nervous system regulation, gene maintenance, protein formation, and the list goes on and on.

Useful properties of magnesium:

    • Improves mood and brain function
      Magnesium plays an important role in the healthy daily functioning of the brain and the formation of a good mood.
    • May help lower blood pressure.
      Studies have shown that magnesium helps improve blood circulation and may contribute to a small but consistent positive effect on lowering blood pressure.

How to make a wish correctly

From December 21 to 22 a very magical phenomenon is happening – the winter solstice.

The winter solstice is an astronomical phenomenon. According to ancient customs, it was believed that on this day the sun is born again. And the day begins to increase. All nature, all living things are renewed and reborn. Also, humans, as a part of nature, can change fate, leave all the bad and old behind.

Tips to prepare for changes

Start with cleaning the house, be sure to get rid of everything bad, old and unnecessary. When cleaning, think about how your home is filled with pure light energy.

Cleanse your body and mind. All types of meditation, relaxation will be very effective and useful, up to the improvement of internal well-being.

On these days, you should not swear, it is recommended to refrain from alcohol and fatty foods.

Spend time with friends and family in a good mood, dreaming of a bright future.

During this period, try to be as positive as possible, think only about the good, dream more, visualize.

The most effective method to make a wish

1. Write down your desire on a piece of paper, applying all the rules (in the present tense, without negations and blurring – clearly and specifically). You should be clear about what you want.

2. You must be prepared to the fulfillment of your desire. Many people are simply not ready to accept their desire when it comes true and its consequences. Think very seriously about the most important thing for you.

3. For these days keep thinking about your desire, visualize it, experience the emotions of having what you want.

Lactose-free diet: list of foods to eat

Although most people know that milk and dairy products usually contain lactose, there are many other hidden sources of this sugar in food. In fact, many baked goods, candy, baking mixes also contain lactose. This article discusses in detail the list of permitted and prohibited foods on a lactose-free diet.

Who should follow a lactose-free diet

Lactose is a simple sugar found in milk and dairy products. It is usually broken down by lactase, an enzyme in the small intestine. However, many people cannot produce lactase, which makes it impossible to digest the lactose contained in milk.

In fact, it is estimated that about 65% of the world’s population is lactose intolerant, meaning that they are unable to digest lactose.
Fortunately, following a lactose-free diet can minimize symptoms in people with this problem.

What foods to eat

As part of a lactose-free diet, you can eat many foods, including:

Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes
Vegetables: onions, garlic, broccoli, cabbage, spinach, arugula, greens, zucchini, carrots
Meat: beef, lamb, pork, veal
Poultry: chicken, turkey, goose, duck
Seafood: tuna, mackerel, salmon, anchovies crab, sardines, shellfish
Eggs: egg yolks and egg whites
Soy products: tofu, tempeh, natto, miso Legumes: beans, beans, lentils, chickpeas, peas
Whole grains: barley, buckwheat, quinoa, couscous, wheat, spelt, oats
Nuts: almonds, walnuts, pistachios, cashews, brazil nuts, hazelnuts
Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds
Alternative types of milk: lactose-free milk, rice milk, almond milk, oat milk, coconut milk, cashew milk, hemp milk
Lactose-free yogurts: coconut yogurt, almond yogurt, soy yogurt, cashew yogurt
Healthy fats: avocado, olive oil, sesame oil, coconut oil
Herbs and spices: turmeric, oregano, rosemary, basil, dill, mint
Drinks: water, tea, coffee, coconut water, juice

Keep in mind, that lactose-free milk products should be avoided by those who are allergic to dairy products, as they may contain milk proteins such as casein or whey.

Dairy Products

Some dairy products contain small amounts of lactose and can be well tolerated by many people with lactose intolerance. Meanwhile, some types of yogurt contain beneficial bacteria that can help in the digestion of lactose. Other dairy products that often contain small amounts of lactose include: kefir, skir, aged or hard cheeses, and cream.

Checking the label for added dairy products can help determine whether the product contains lactose.

6 habits to develop psychological stamina

Psychological tips that help Navy seals from the US army to stay focused, motivated and strong.

1. Eat the elephant piece by piece

This is the technique of successful planning and achieving goals. To work effectively in a team, you need to understand how your small contribution helps the whole team move towards the goal. And to do this, you need to break a large goal into small easily achievable tasks.

This tactic works in all areas of life. If you constantly think only about the final goal, you will always be in the clouds and get upset that in fact you do not succeed. Conversely, if you focus only on small tasks, you will not be able to see the big picture and you will feel that you are marking time in one place.

You need to combine both. Start small, but don’t forget the big goal you’re aiming for.

2. Visualize success

That’s what’s important for proper visualization.

Present everything as clearly and in detail as possible.
Scroll through your actions in your head to bring them to automatism.
Be optimistic. Do not think about failures, imagine that you succeed.
If you feel that your strength of mind is failing you, imagine the consequences of your failure: it will spur you on.
Before the next exciting event, think about your actions in advance and imagine how successful everything will be.

3. Learn to control your emotions

Here is “4 by 4 by 4” method»:

inhale – 4 seconds;
exhale — 4 seconds;
repeat 4 times.
This method is similar to breathing exercises used in meditation. The essence of it is the same: to help you calm down. Next time you find yourself in a stressful situation, give yourself a few minutes to not think about anything and just focus on your breathing.

4. Change your attitude to the situation

As you know, the glass can be half empty or half full. It’s up to you to decide how you want to relate to life. Psychologically hardy people try to find the positive side in everything. Why? Because they know that a negative approach will not help them achieve their goals faster, but will only hinder them.

The ability to change your attitude to the situation is extremely important for a successful professional life. After all, when we think optimistically, we have increased motivation and involvement in the work process.

5. Appreciate small victories

Don’t forget to cheer yourself up. Stop constantly telling yourself: “I haven’t done enough yet.” Otherwise, over time, you will just start to feel that you will never do anything at all. Motivation will fall, and you will only get tired and annoyed.

Stop for a moment and think about what you have already achieved on the way to your goal. Celebrate small victories: positive energy will help you overcome any obstacles.

6. Create the right environment

It doesn’t matter how talented or successful you are: you can’t always achieve the same results alone as you can in collaboration with others.

Communicating with people who share your views and interests, you will develop and improve faster. The main thing is to find those who are similar to you, but at the same time different enough to teach you something new. In such environment, you will have a sense of community and belonging, and this is one of the inherent needs of a person.

How to recover after exercising?

Once the morning comes, light itching in your muscles turns to heaviness in your whole body. But when the fatigue builds up, you’d want to quit more than ever. But you can avoid this hussle if you take care of yourself after exercising. 

The most-wanted recovery tips


A massage is not only a pleasant way of relaxing after you’ve sweat it all out, but it also helps to withdraw muscle fatigue and hypostadies, improve blood circulation and joint mobility.


You should gradually refill your calorie supply after you’re wiped out. But don’t hit your closest fast food place otherwise you’d get easily seduced to have another round of French fries. Better eat at home, ideally high-fiber and high-carb meals, like cottage cheese, turkey and chicken breast. That will speed up your recovery and compensate for energy waste. I would also advise you to prepare food in advance, otherwise you’d most likely opt for a lazy take-away once home.

Nutritional supplements

Dietary supplements can be purchased at any local fitness goods store, but don’t make a rookie mistake of insanely buying L-carnitine just because your gym fellows and social media fitness gurus do so. Consult your physician if you want to start taking any nutrition supplements. The most popular supplements are creatine (boosts strength), protein (stimulates muscle growth), gainers (a combination of fibers and carbs that helps to restore fiber supply), L-glutamine (enables quick recovery after physical overload) and BCAA (alleviates muscle damage).


Especially combined with massage, a turkish hammam or finnish sauna relaxes your muscle and boosts blood circulation. According to research, regular sauna visits positively influence your cardiac function. Remember to get a healthcare check prior to your visit, especially if you suffer from heart or lung-related diseases, don’t stay longer than 20 minutes and do not increase the sauna temperature for more than 100 °С.


Sometimes you feel a boost of energy instead of tiredness after a great workout, and you might wanna waste it all by going out. I would suggest you put all energy-consuming plans aside and get some rest. Quality sleep (at least 8 hour long) restores your nervous system and helps you stay more concentrated during your next workout.

Recovery training

Sometimes you can hardly get out of bed after a wipeout in the gym, not even mentioning exercising again. But you don’t have to sweat it all out a few days in the row. Go for a slow jog, play volleyball or basketball, cycle or do some yoga. It will help your body better adapt to the workout load.

Now you know how to recover from active exercising.