Sport and fitness

Jumping Fitness – how to benefit from this form of training safely?

Jumping fitness is a modern form of classes that is becoming more and more popular, especially among women. This form of exercise allows you to burn a very large amount of calories, while moving to the rhythm of your favorite musician on a trampoline. This sport is Extremely demanding, but it is worth trying. What is jumping fitness and what are its benefits?

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What are the trampoline activities?

Lesson construction of jumping fitness is pretty standard – warm-up, main part, cooldown (so-called active rest, relaxation), stretching. What is special here is what we do during these modules. Exercise on trampolines is usually cardio training.

Our first associations are jumps, running in place, etc. They are performed at different rates, with both feet, one leg jump, with the addition of hand movements, with varying Intensity and pace. As an impediment, class participants sometimes use additional ankle loads. In addition to cardio, there are also elements of strengthening and stabilization, which, using an unstable surface, introduce health-promoting elements into this type of training.

Advantages of trampolines training

The advantages of this type of training include:

  • muscle strengthening,
  • improving the Cardiovascular system performance,
  • improving the strength of the osteoarticular system,
  • improving the body’s efficiency,
  • better coordination,
  • weight loss,
  • relieving joints and spine – less strain on joints than when running on a treadmill or on a hard surface,
  • burning up to several hundred kilocalories during a training unit,
  • mood Improvement, energy discharge.
jumping fitness

Trampoline training for women after delivery

After pregnancy and childbirth, women very often want to quickly get back to their pre-child shape. The prospect of quick calorie burning combined with good fun are a very effective incentive to undertake training on trampolines. Unfortunately, training on trampolines isn’t recommended in this case.

The proper work of the pelvic muscles requires proper correlation with breathing. The high Intensity of physical activity that occurs during jumping on the trampoline means that these muscles remain almost constant tension throughout the workout. The lack of a period of muscle relaxation associated with the fast pace of exercise and the difficulty of matching muscle tone with proper breathing can lead to weakening of the pelvic muscles.

Training on trampolines leads to a heavy load on the pelvis and causes high intra-abdominal pressure. Women who have suffered previous ailments with pelvic muscles may experience a number of disorders such as urinary and stool incontinence, hip and Buttock pain, and reduced sexual performance. It is generally accepted that women after childbirth can start training on trampolines at the earliest six months after delivery.

Each time, however, it is worth consulting your case with a personal trainer or physiotherapist. It is worth remembering that jumping on trampolines can be used to Rehabilitate pelvic muscles. This means that, in specific cases, trampoline workouts can have a positive effect on regaining full fitness.

Healthy eating

Chlorella – effect, properties and nutritional values of superalga

The Japanese love it, and they have a real flair about health and natural methods of treatment. NASA considered including it in the cosmonaut menu because of its strong regenerating properties. This unusual plant has the simplest structure in the world, yet it can work Wonders. Chlorella – that’s what we’re talking about – is a microalga that can solve a number of health problems. From poor Immunity to relieving the symptoms of serious diseases like Hashimoto.

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A variety of nutrients in chlorella

Chlorella, as an alternative food source, has a high protein content (55-67%), contains 1-4% chlorophyll, 9-18% fiber, and:

  • polyunsaturated fatty acids: linoleic acid, alpha-linolenic acid, palmitic acid, stearic acid, oleic acid,
  • polysaccharides: starch, glucose,
  • dyes: chlorophyll, alpha-carotene, beta-carotene, lutein, zeaxanthin,
  • Vitamins: A, Vitamins from group B, C, E,
  • minerals: calcium, iron, iodine, phosphorus, magnesium, zinc, copper.

Chlorella – properties, application

The rich composition of chlorella makes it commonly used in the treatment of various ailments and diseases. Primarily, it is recommended to detoxify the body and get rid of heavy metals from it. The cleansing properties of chlorella are also the same ones that increase the body’s Immunity.

We will notice this effect the fastest. Thanks to the high dose of chlorophyll, beta-carotene and zinc, we will feel the power after a short time. These ingredients increase the resistance to harmful substances and parasites, which will directly link with our overall better mood.

Interestingly, during long-term supplementation with chlorella, the same ingredients will contribute to reducing the risk of cancer. Beta-carotene and chlorophyll stimulate T lymphocytes and macrophages, which protect us against the most dangerous diseases. Chlorophyll also has Antibacterial properties, which helps to balance the intestinal microflora, which in our body performs an extremely responsible function – it significantly affects the production of hormones and neurotransmitters.

What should we pay attention to when buying supplements with chlorella?

Chlorella is most often available in a form of capsules. It is important that the content of the package with the supplement is standardized. This means that the packaging should show how much chlorella and chlorophyll – its green dye, a single capsule contains.


Dosage is recommended by the manufacturer on the packaging and it depends on the content of chlorella in a single capsule. One can simply suggest that the more capsules we take per day, the less active ingredient in a single tablet. Chlorella can be taken Regardless of meals and should be taken with a glass of water so that the contents of the capsule dissolve well in the stomach.

Many sources suggest that for a supplement to be effective, chlorella should have a torn cell wall. Indeed, it makes sense, as chlorella as a plant has a cell wall made of cellulose.
Cellulose for digestion needs a cellulase enzyme but the human body doesn’t produce it. The cell wall thus remains intact, and the active ingredients contained in the cell don’t escape from it.

Tearing cell walls in the production process of a supplement can increase its bioavailability up to 80%, and damaged cell walls still show the ability to bind toxins in the digestive tract. It is worth buying supplements at the pharmacy and checking whether the product has been tested for the presence of undesirable substances.

Diseases and conditions

White dots and spots on nails – how to deal with them?

White spots on nails are referred to as leukonychia. The most common cause of their development is deficiency of specific vitamins and minerals, but in many cases they aren’t actually responsible for the problem. In many cases, white spots on nails are a result of Micro-injuries that damage the nail base.

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Causes of discolorations on nails

White dots and spots on nails are in most cases just a harmless defect. Pseudoleukonychia is mostly caused by minor trauma to the nail plate, it may also be a result of an allergic reaction caused by using inadequate nail polish. White spots or dots on nails might also be caused by hybrid agents or polish removers. When it comes to real and fake leukonychia, on the other hand, they may indicate presence of a more serious illness. Pseudoleukonychia is usually caused by:

  • anemia,
  • excess sweating,
  • kidney disease,
  • albumin deficiency,
  • cirrhosis of the liver.

Real leukonychia sometimes indicates: heart and kidney failure, infections, Hodgkin lymphoma or alopecia areata. It may also be caused by deficiency of vitamins, mineral salts and elements – Calcium, magnesium, zinc, potassium.

How to get rid of white spots on nails?

Adults can mask them by applying nail polish, getting manicure, like the titanium kind for example that strengthens nails. Sometimes there is no other option than to wait for the discoloration to vanish as the plate grows.

Can white spots on the nails be prevented from appearing? It’s a good idea to oil up the nail plate, take proper care of hand and foot hygiene. We should also pay attention to how we get our manicure done and to the quality of nail care and decoration products. It is also a good idea to take care of our diet – it should be diverse. If the cause of the problem is nail fungus, dermatological treatments are a must. If white spots on the nails are connected to the body’s ailments, the treatment should be related to the particular Illnesses.

White spots on nails, when they are concerning, appear frequently and are intensive, should be shown to a doctor and get adequately tested. It is especially a good idea to check the hemoglobin and results of tests conducted when there’s a suspicion of hypothyroid. You may also use supplementation after consulting a doctor or pharmacist.

white dots and spots on nails

Symptoms of other Illnesses

The causes of white spots on nails don’t have to be directly related to Illnesses of the nail itself, mechanical traumas or mineral deficiencies. White spots on hand and leg nails might be an indication of an illness developing inside the body. White spots on nails can indicate the following:

  • lowered immunity to infections,
  • anemia,
  • stomach Illnesses,
  • intestinal failure,
  • tuberculosis,
  • kidney failure,
  • heavy metal poisoning.
Beauty and self-care

Intimate hygiene wash – use it, or not?

Intimate hygiene is as important as everyday skincare or cleaning your whole body. While watching TV, listening to the radio or even while being at a gynaecologist, we can encounter many intimate hygiene wash advertisements. However, we often hear that using them is not as good as you may think, and a lot of specialists advise against their use. What is the truth?

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Is your body fending for itself?

The female external intimate parts are made up of: the pubis, major labia, minor labia, clitoris, external urethral orifice and the vestibule of the vagina. Amongst those elements, we can distinguish the vestibule of the vagina, which forms a direct link with the female’s insides and therefore, its contamination with Pathogenic micro-organisms can lead to an Internal infection.

Fortunately, nature equipped women with a range of defence mechanisms which reduce the chance of Pathogenic micro-organisms penetrating and existing inside of the body. Amongst them, the presence of symbiotic Lactobacillus bacteria (lectic acid bacteria), which reside in the vaginal membrane, defending it against the invasions of Pathogenic micro-organisms.
Well now, intimate hygiene wash – is it or not really needed?

The basics of female intimate hygiene

Everyday intimate hygiene is as important as washing your hair, body or face. In order for it to be done correctly, we need to consider the most important advice from gynaecologists, regarding intimate hygiene. The first and most important rule – we wash our crotch front to back in order to prevent the bacteria around the anus area from being carried forward. We should only wash the outside, so the crotch, labia and anus. We should avoid getting any liquids or washing gels into the vagina. The vagina will Clean itself and we should not interfere with that.

What to wash with?

If the question was asked tens of years ago, our grandmothers and great grandmothers would not know what we mean. That is because for years, women used to wash their intimate regions using just water or water with some soap. This method is still recommended today, with the addition that we need to remember to use delicate soap with natural ingredients and in small amounts. Soaps have alkaline pH, while our intimate areas have Acid pH. That is also the reason why it is advised against using the same products for both intimate areas and the body in general.

intimate hygiene wash

Is intimate hygiene wash essential?

It may seem that using gels, soaps and professional intimate hygiene washes often protects our bodies against Pathogenic micro-organisms. Unfortunately, those practices are only interim and end when we exit the shower. During the rest of time, women need to depend on their natural protective barriers. Unfortunately, through the use of inappropriate products, they can be damaged very easily. The greatest sin committed during practising everyday hygiene is using soaps or other products that contain alkaline pH, therefore neutralising the acidic environment of the vagina, “helping” pathogens survive in our genitals.

Aside from the correct intimate hygiene, it is worth noting what underwear we wear. Underwear has direct contact with our skin; therefore it is worth selecting those made out of delicate, natural fabric. A good choice is underwear made out of cotton, and the best – made out of organic cotton.

Sport and fitness

Top 5 barbell exercises for women

Women haven’t been afraid of strength exercises in a long time; barbell workouts are becoming increasingly popular among the fairer sex and no self-respecting fitness enthusiast will ignore this type of exercise out of fear of growing too much muscle. Barbell exercises make an important element of workouts that can not only provide strength and form, but also accentuate our feminine assets.

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Barbell squats: back squat and front squat

Squats: definitive number one in barbell exercises for women. Squats are one of the most versatile exercises that gets large groups of muscles involved; barbell squats are great at strengthening muscles and forming thighs, which is why they should be definitely included in every Woman’s workout plan. When doing a squat, we should lower our hips below the knee line while maintaining straight back.

The most popular type is obviously a squat with the barbell on the back: it is less wearing and allows for a large number of reps, even with a heavier load. After doing hundreds of squats of this type, however, we shouldn’t neglect other options either, such as the front squat for example, where the barbell is held in front of the body and rests on the deltoid muscles: this Type of squat is great for strengthening trunk muscles and gets muscles engaged.

Squats with barbell over head

If you have a feeling that juggling the barbell front or back eventually gets monotonous anyway, try squats with the barbell over your head. In order to do such squat, we should hold the barbell with a very wide overhand above head, with our legs apart; then we push the hips back and do a squat, trying to get as low as possible; the knees should work outward. Remember to always start this exercise with a relatively reasonable weight (lower than what we usually use for back squats). Squats with the barbell over head are great for improving body stability and strengthening the trunk muscles.

barbell exercises for women

Steps forward with the barbell

This great exercise strengthens Body balance and stability, as well as allows to activate those muscles that usually tend to be a little neglected. On top of that, steps forward are great for shaping the buttocks, and as importantly, they help maintain the right posture, they strengthen the back. Adding steps forward to your workout routine is a great way to build the body harmoniously and improve the balance. The basic proper type of step forward consists of making a step forward and then, while lowering the hips, bending the knee in the trail leg, but without letting the knee touch the floor. The torso should be straight. Then we return to the original position. The exercise can be repeated alternately, which means the so-called alternate steps forward (left leg, right leg) or with a specified number of reps for the first leg and then the same for the second.

Romanian dead lift on straight legs

Dead lift is one of the absolute killers when it comes to gluteal and thigh muscles exercises for women. The variation of dead lift called Romanian dead lift consists of bending the torso forward on straight legs and grabbing the barbell from the floor with an overhand, then lifting the torso to the original position. During the Romanian lift, we don’t have to put the barbell back on the ground; we simply bend forward again, keeping the back straight the entire time, and then we get vertical again, then repeat it several or about a dozen times, until the end of the set. If our mobility won’t let us get our legs completely straight, they can be slightly bent while doing a dead lift. We should absolutely keep in mind no to arch our back; our movements should be fluid.

Bench hip lifts with a barbell

We lay on the bench so that our shoulder blades rest on it, we place the barbell on our hips with our appropriate weight, then we slowly lift the hips up until our body forms a horizontal line relative to our point of support on the bench. We make fluid movements, making brief stops in a horizontal position and clench our buttocks tighter.

Healthy eating

Health benefits of groats. Types of groats

In terms of nutrients, they surpass rice, pasta and potatoes – they make a rich source of protein, starch, vitamins. 100 g of cooked semolina covers nearly entire daily need for carbohydrates. Groats also contain a lot of minerals, mainly potassium which lowers blood pressure, iron which prevents anemia and magnesium which is beneficial for the nervous system and functioning of muscles (especially the heart muscle).

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Types of groats

According to the grain grinding criterion, there are following Types of groats:

  • out of wheat – semolina,
  • out of oats – oat flakes,
  • out of buckwheat – whole roasted buckwheat, unroasted buckwheat, ground buckwheat, Krakow buckwheat,
  • out of millets – millet groat,
  • out of corn – corn groat,
  • out of barley – unground barley, pearl barley, ground barley,

Higher nutritional value is present in whole groats – or hulled groats, as they maintain their aleurone layer, complete with larger amounts of proteins, vitamins B1, B2, PP and minerals, such as phosphorus, calcium and iron. The process of obtaining fine groats, which come from the grain endosperm, effectively lowers their protein, vitamin and mineral content. All that is left is the maintained caloric content, which is a result of presence of large quantities of starch. What are groats properties?


Buckwheat groat – it contains a substantial amount of protein (non-whole), vitamin B1, B2, and PP, minerals: phosphorus, calcium, iron, as well as fats and starch. Unroasted buckwheat has a higher value than roasted buckwheat, which loses about 50% of vitamins during the roasting process. The buckwheat groat and its variation, which is the Krakow groat, is recommended for those suffering from fragile blood vessels, varicose veins, or even hemorrhoids. Which is because they make a valuable source of magnesium and vessel-sealing vitamin P, which is called rutin.

Millet groat – in terms of nutritional value it is second to the buckwheat groat. It has slightly less proteins, vitamin B1, B2, phosphorus and fats. The amount of iron is the same as in the buckwheat groat. The millet groat, just like the corn type, can be consumed by people allergic to gluten. On top of that, it contains a lot of protein, and not much starch, is easy to digest and won’t cause bloating or ferment inside stomach. It has a lot of silicon which is good for the look of hair, skin, teeth or nails.

groats properties

Barley groat – contains lower amounts of protein, calcium and iron compared to the buckwheat and millet groats. Out of barley groats, the highest nutritional value is in unground barley. Barley groats contain soluble fiber, which lowers the blood cholesterol level. These are recommended for people suffering from cardiovascular diseases and hypertension.

Oat flakes – they match the buckwheat groat in terms of protein content, and their mineral content matches that of the barley groat.

Semolina – is the groat with the lowest nutritional value; it owes its culinary value, mostly in dieting, to its minimum fiber content and high caloric value.


Groats should be eaten generously by people suffering from hypertension, cardiovascular diseases, as well as those at risk of anemia (the millet and buckwheat groats contain iron, folic acid and vitamin E, which prevent anemia). The vitamins B contained in grains alleviate the symptoms of stress, support the functioning of the nervous system, enhance memory, improve the mood. It is also great for diabetics – groats contain a lot of starch, which gently raises the glucose and insulin level in blood. Cooking powdery or watery groats makes them easy to digest and therefore good for children, breastfeeding women and convalescents.


We shouldn’t overeat groats, though. That’s because they Contain a lot of phosphorus, chlorine and sulfur, which acidify the body, and eating a lot of coarse groats may be harmful to people suffering from gastric and duodenal ulcers. Groats should also be avoided by people with temperature, severe burns or cancer patients. Coarse groats irritate the intestinal mucosa and make it harder to obtain proteins from food, which are necessary for the body to recover, like after surgeries.

Diseases and conditions

Viral or bacterial infection – what are the differences between viruses and bacteria?

Unseen to a naked eye, pathogenic microorganisms can take you down within a few hours and get you stuck in bed for a few days. We should realize that infections caused by Bacteria and viruses differ from each other significantly. Why is it so important to tell the difference between a viral and a bacterial infection?

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The differences between a bacterium and a virus

When thinking about Bacteria and viruses, we usually picture two microorganisms. However, whereas a bacterium most certainly is a microorganism and it’s definitely alive, the things aren’t that clear when it comes to viruses. That’s because if we look into the definitions, viruses are actually (simply put) an advanced particle made of proteins and nucleic acid.

Viruses don’t have metabolism, which is one of the criteria for recognizing an organism as alive. They can’t reproduce on their own, either – they need a host for that, which are the cells of a body they attack. And here comes the answer to the question of why we have a limited number of medicines against viruses. What are the differences between viral or bacterial infection?

Does the presence of viruses or bacteria in the body always indicate an illness?

The fact that each of us carries a large number of bacteria in their body is known to everyone. It might feel strange, though, that most of us are also hosts to potentially Pathogenic viruses. In a vast majority of cases, our body is great at handling them and “keeping them in line”. They might be dangerous, however, to people with immunity disorders, for example.

Scientists at the University of Washington took samples from 102 people aged 18 to 40. All those people were healthy, but the smears from their noses, skin, mouths, vaginas and stools turned out to be full of viruses. Those were mostly the strains responsible for flu, vaginitis and herpes. So why, despite being at constant risk of contact with viruses, we aren’t always sick?

viral or bacterial infection

Strong immune system

Every infection, be it viral or bacterial, causes the immune system to activate. Well trained immune system cells are great at recognizing whether a bacterium is potentially pathogenic. They can also recognize viruses. The truth is, our body is a never ending battlefield where the forces of our immune system are involved. Falling ill is something that usually occurs when it’s weakened.

When it comes to bacterial infections, we can take an antibiotic in such case – when a doctor determines that the body won’t handle it on its own, like in case of angina. For Viral infections – well, we just have to stay home and try to support our immunity the best we can. On top of that, it’s also a good idea to especially take good care of our microflora while infected. Our good gut bacteria can not only support the body in battling pathogens, but some of them secret special protein substances called bacteriocins. These are strong toxic substances the functioning of which is similar to that of antibiotics.

Viral or bacterial infection – how to tell them apart?

In a layman’s eyes, a viral and bacterial infection can have a similar course. In most cases, a viral infection develops less rapidly than a bacterial one (but it’s not always the case). It starts with a headache, sore muscles and is soon followed by other symptoms such as: sore throat, dry cough. Usually it’s not accompanied by a high temperature. The rule of thumb is that for a viral throat infection, if there is no improvement after 3 days and the symptoms actually get worse, there is quite a chance that the infection will morph into a bacterial one.

A bacterial infection (usually caused by streptococci, but it may also be a staph for example) usually starts rapidly, is accompanied by a high temperature, enlarged lymph nodes. We should remember, though, that it’s not a rule. Sometimes bacterial pneumonia seems very innocent. That’s why, whenever the symptoms are rapid or won’t go away in a few days, it is necessary to Consult a doctor.

Beauty and self-care

Shea butter – the body care properties and uses

The shea butter constitutes a very versatile ingredient of many cosmetics. It shows diverse properties, such as regenerating and moisturizing dry hair, rough skin or cracked lips. What else can it be used for and what properties does it show? Let’s take a closer look on the functioning and uses of the shea butter.

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The shea butter – what is it made of?

The shea butter is also often referred to as Karite butter. It is pretty much an oil obtained from the seeds of the Vitellaria tree from Africa. It grows in the central-western areas of Africa. The Vitellaria tree can live for about 300 years, and its first fruits can only be picked after 30-40 years. Throughout that time, it reaches 15 to 25 meters in height.

The Vitellaria tree fruits slightly resemble berries in their look. They have black seeds on the inside that contain large amounts of fats. An interesting fact is that out of about 15 kg of those seeds, about 1 kg of shea butter is obtained. What are shea butter benefits?

Shea butter – the Body care properties

In the cosmetic industry, the shea butter constitutes a very versatile ingredient of many cosmetics, both for Body care and for hair care alike. It is very good at moisturizing dry skin, as well as nourishing it, which makes regenerative processes faster. It is a source of vitamin A and E that promote proper skin condition and stop its aging processes – which gives them a rejuvenating action. The shea butter leaves a protective layer on the skin that acts as a shield against harmful external factors, such as low temperatures or strong winds.

Main properties of the shea butter

  • Deeply nourishes skin.
  • Quickly regenerates skin.
  • Makes a source of vitamin A and E – which are vitamins with rejuvenating properties.
  • Constitutes a natural sunblock with a factor of 5 SPF.
shea butter benefits

Refined or unrefined shea butter – which to choose?

When deciding to buy shea butter, it’s a good idea to go for the unrefined (organic) kind. A butter of this type is manufactured manually by crushing Vitellaria nuts in a temperature below 70 degrees Celsius. This operation isn’t much invasive and doesn’t lead to losses of any nutrients, including the valuable vitamin E. In other case, which is during a refining process, shea butter is stripped off its ingredients, such as antioxidants or vitamins. The only advantage of refined shea butter is longer shelf life and lack of the characteristic nut aroma.

Shea butter – the area of use

The shea butter can be mainly found in lip care cosmetics (pomades), face creams (for different types of skin), body balms or emulsions. The properties of the shea butter are also utilized in hair care cosmetics, such as shampoos, conditioners or masks. What are its most common uses?

  • As a hair cosmetic – in form of a nourishing mask for the scalp as well as the entire hair, or as a straightening serum for hair ends. Such cosmetic protects the hair from the impact of harmful external factors such as low or high temperatures. It also moisturizes dry scalp, as well as nourishes and regenerates damaged hair ends. The shea butter is mostly recommended for those who often dye their hair and use hairstyling services, as well as those who often use hairdryers and flat irons.
  • As an under the eyes cosmetic – the shea butter can be used as a nourishing cream for around the eyes. Its action can reduce the circles under the eyes and eliminate the swelling there.
  • As a soothing cosmetic – its regenerative properties allow the skin to go through the regenerative processes faster, like after sunbathing, injuries or bruises.