Blog
Are you constantly wondering how to overcome yourself and start working out at the gym? We know the feeling when you suddenly see a pile of exercise equipment in front of you, wondering which one to try first. How am I supposed to work out with all that stuff? Your current fitness or a few extra pounds are no reason to feel that bad. Quite the contrary. It’s admirable that you decided to make your dream come true and want to feel better. Seeing brawny counterparts in...
26.02.2023 4 minutes
Inferiority complex is one of the problems that many women face. And the fitness community is no exception. Comparing oneself to others and a constant pursuit of perfection can lead to feelings of inferiority and low self-esteem. This is even more true in areas where performance and appearance are important. It is important to realise that we each have our own unique journey and value, and that we are never comparable to someone else. Our duty is to love ourselves...
19.02.2023 9 minutes
I look terrible. I’m not worth anything. No one likes me. Bad things keep happening to me. Why does this keep happening to me? Why can’t I be happy? I’ll never get it the way I want it. All my relationships are bad. Everyone always hurts me. Do you ever say these sentences to yourself? Do you recognise yourself in them? Do you feel like the whole world has turned against you? If so, read on, because you probably have a problem...
17.02.2023 3 minutes
Valentine’s Day is here and we are surrounded on all sides by love. We therefore come with the topic of relationships. And our life makes them even more important. If we don’t have happy relationships, we don’t live a happy life. And so we are mostly struggling with how to improve our current relationships. This applies to all relationships – in partnership, family, friendship and work. But what few people realise...
14.02.2023 3 minutes
Self-love is a fundamental key to sustainable happiness and fulfilled life. Self-love is essential. When we take good care of ourselves, we improve our physical and emotional health and ability to form strong relationships. There are many small things we can do for ourselves every day to feel better and improve our lives. Self-love is about caring for your body and mind with love and attention. With these 11 small things, you can take a step towards a happier life....
13.02.2023 6 minutes
A great way to stay motivated and inspired to achieve your goals is to have your own mood board. Information processed using images is much more effective. They affect our psyche, evoke emotions and help us relate better to our ideas. If your dreams, goals and visions are still only in your head, now is the right time to get them out. We'll show you how to easily create your own moodboard. Moodboard is a visual presentation of your...
22.01.2023 4 minutes
Diet plays a key role in all processes in the body. With the help of metabolism, food is transformed into energy, which the body needs for its proper functioning. The quality and balance of the diet affect the condition of each organ in the body and how it functions. But you probably already know this, so let's move on to the more important facts. What does the daily calorie intake include, why is it...
20.01.2023 4 minutes
The beginnings of training can be difficult for many. You keep asking yourself: “Am I doing it correctly?”. Which is why we prepared training videos for you, showing you how to exercise your whole body and enjoy movement without injuries. The videos will be useful to more experienced men and women seeking inspiration for new exercises. Check if you are working out correctly and make progress quicker! Squat The king of exercises and one of the basic...
19.01.2023 4 minutes
Strong legs will support you during your performances. Most exercisers for men typically focus on shaping the chest, biceps, shoulders and back. But legs are often missing from the training plan. Muscle imbalance will occur if you load the upper body disproportionately to the lower body. And it's not just about aesthetics. Health problems, such as muscle shortening and disruption of movement stereotypes, can also occur, which can lead to injury. Unfortunately,...
19.01.2023 5 minutes
In the past, malnutrition and lack of vitamins or minerals was a common part of civilizations around the world, whether in poor African areas, among seafarers and explorers, or in remote areas with a lack of raw materials for their population. Today, we would say that similar problems with a lack of vitamins and minerals do not threaten. After all, every day we come across a number of nutritional supplements that are available to everyone, or the principles of a healthy...
19.01.2023 4 minutes
Food is what unites us all, but also divides us. It's nothing new that even eating is subject to trends, according to which we follow, try different regimes and diets, test whether they suit us, and maybe even experiment a little with our body. Are you curious which trends are currently dominant in nutrition and dieting? Let's take a look at it together with nutritionist Zuzka Líšková. Limit carbohydrates to...
16.01.2023 4 minutes
Frauen haben sich schon immer darum bemüht, ihre Traumfigur zu erreichen, oder sich zumindest insgeheim danach gesehnt. Im Unterschied zu Männern, die sich besonders um eine gut entwickelte Muskulatur am Oberkörper bemühen, wünschen wir uns eine schmale Taille, schlanke Oberschenkel, aber vor allem einen festen und runden Po.Gehen wir also gemeinsam ein paar ungewöhnliche Übungen durch, die du vielleicht nicht kennst, die dir aber eindeutig zum ersehnten Hinterteil verhelfen....
14.01.2023 3 minutes
If you thought strength training was only for chubby gym-goers, you were wrong. Strength training is for everyone who wants to have a quality and healthy life. This type of exercise represents an important pillar for our organism, whether it is on the physical side (development of the body) or on the psychological side (development of the mind). It brings you several benefits: strengthens the skeleton and increases bone density, strengthens joints and tendons, improves...
13.01.2023 7 minutes
When you switch to a healthier diet, you often worry about whether preparing healthy meals takes too much time, or whether your cooking skills are sufficient. See how simply and really in just a few minutes you can prepare an original caesar salad - a very popular tasty dish. A few ingredients, ultra-fast preparation and a nutritionally balanced lunch or dinner are...
13.01.2023 1 minute
Is a sculpted chest one of your New Year's goals? Bench press should definitely not be missing in your training plan. Having a strong chest shows how seriously you take your training. But this proverbial exercise is definitely not enough to shape your pectoral muscles aesthetically from every point of view. It is important to exercise the chest at different angles. That is why we have prepared an ideal combination of strength and...
12.01.2023 3 minutes
Erfülle deine Pflicht gegenüber deinem Körper und gönne ihm die nötige Dosis Omega-3-Fettsäuren! Mit diesem Rezept ist das ein Kinderspiel. 150 g Lachs enthalten etwa 6 g Omega-3-Fettsäuren, was sogar etwas mehr als die empfohlene Tagesdosis von 2-4 g ist. Und warum müssen wir auf den Verzehr dieser Fette achten? Unser Körper kann sie nur über die Nahrung aufnehmen. Omega-3-Fettsäuren haben positive Auswirkungen auf die...
09.01.2023 1 minute
Lenka Havlíček, nutritional coach, yoga instructor and fitness trainer in one, will explain how the most effective observance of ten simple rules, which are naturally the best lifestyle for our body, can manifest in practice. Our ancient ancestors naturally followed the rules of a healthy lifestyle that were in accordance with the "programming" of the human body. These rules worked perfectly for people tens of thousands...
06.01.2023 12 minutes
Trainer Martina Takáčová considers body mobility to be one of the key areas to which not only those who do sports in any way, but everyone who wants to have a healthy body should devote themselves. Mobility affects our quality of life and is related to all the activities we perform during the day. Come and learn a simple exercise routine with us, which you can practice, for example, after sitting for a...
05.01.2023 1 minute
If your workouts feel tedious and never-ending, switch to HIIT - the high-intensity cardio option. In this article, we will tell you how to prepare and do your maximum. You can experience truly intense training anywhere, even at home. With HIIT workouts, you can reach maximum health benefits in a minimum time. You say you have no time at home and are not interested in doing an endless number of reps? Well, we promise it will take 30 minutes at most, and you will definitely not be bored. In...
04.01.2023 4 minutes
Genieße Kekse und Donuts in einem! Dieses Rezept verbindet den Geschmack der beliebten schwarz-weißen Kekse mit saftigem Donut-Teig. Was will man mehr? Na, diese unglaublichen Kalorienwerte, die deiner Form in keiner Weise schaden. Unsere Konditorin Lucka verwendete erneut hochwertige und vollwertige Zutaten, dank derer dieses Dessert perfekt zum Kaffee passt, sich aber auch als gesundes und sättigendes Frühstück...
03.01.2023 1 minute
How often should you exercise? Setting up a training plan correctly is so important, and we often make mistakes while doing it. That is why we called upon our NEBBIA girl and fitness trainer, Klaudia Mikitková. In this article, Klaudia will clarify the training basics and advise on how to get started."Since I first entered the gym, I wanted to develop abdominal muscles (SIXPACK) like Michelle Lewin. However, I can humbly dare to say that I have acquired a certain strength...
02.01.2023 6 minutes
In our January challenge, we focused on two main goals - improving your condition or increasing your strength. We know that your goal can be a bit more specific. Maybe you want to strengthen your body, run a marathon in the summer, lift more weight, maybe you want to lose a few kilos or vice versa, gain a few kilos. Thanks to Martina Procházková, a successful bikini fitness expert, come and learn the simple rules by which you can set the right diet and learn basic terms in the...
01.01.2023 9 minutes
Can you smell the cinnamon, vanilla, honey and all the other magical smells of Christmas? To be honest, in the adult world, celebrating Christmas is more about the food than the presents ;). Besides food and gifts, it is also about family reunions, peace and love. It’s a time when our daily rhythms slow down and we can finally sit down, chat, enjoy some Christmas goodies and warm up with mulled wine and punch. For some, these moments bring pleasure and joy...
21.12.2022 4 minutes
Das neue Jahr ist eine großartige Gelegenheit, neue Routinen aufzubauen, die dir helfen, geistig, intellektuell, finanziell, sozial und körperlich zu wachsen. Natürlich ist es einfacher, einen Vorsatz zu fassen, als ihn einzuhalten. Aber Tatsache ist, dass 46 % der Menschen, die einen Neujahrsvorsatz gefasst haben, diesen auch nach 6 Monaten noch einhalten. Umgekehrt hatten Menschen, die...
20.12.2022 4 minutes
The event that every fan of fitness and bodybuilding has been waiting for has ended. With a record number of athletes, the Olympia Weekend was once again a wonderful peak of the competition season. After two years, the action of the competition returned to Las Vegas, and this 58th year also has its first - it was attended by the largest number of competitors in the history of all bodybuilding competitions! One of the things we are extremely...
19.12.2022 5 minutes