Physical activity while menstruating – yes or no?

Menstruation can be quite problematic for many women, and often leads to various sacrifices. Is the common belief of limiting physical activity during menstruation right?

When the hard days come

Every month, the female body informs us of the upcoming menstrual cycle. Depressed mood, mood deterioration, lack of energy and sometimes intense abdominal pain are ailments that women have to deal with for some time. Obviously, this condition is temporary and everything returns to normal once the period has ended. While menstruation itself does not have to be a nuisance, a few days before it starts – when the progesterone level is its highest – discomfort may prevail. It is difficult to talk about feeling motivated to do any activity, when persistent ailments can throw you off balance.

But the pain is not always intense enough to keep us away from full activity! Often women decide to wait out this time and give up training as a preventative measure, which in their opinion could only make the current condition worse. An equally frequent solution is to reach for sweets, which allow the release of endorphins in the body. Their action helps to alleviate persistent irritation and facilitate the restoration of emotional balance. During menstruation women often feel sad, tend to cry and have difficulty maintaining proper concentration.

However, it’s hard to expect results sitting under a warm blanket and polishing off another bar of chocolate. Not to mention that sweets are packed with calories and a “great” source of sugar and unhealthy fats. Very often, the effects achieved during weight loss are lost and all the work is wasted. The vicious circle repeats itself, and the best excuses are “an innate tendency to gain weight” or “an overly slow metabolism”. With such an approach, you can’t hold a grudge against anyone except yourself.

Are sports and physical activity during menstruation allowed?

They are not banned, that’s for sure! Every woman experiences her period differently. However, if menstrual pain can be relieved with ordinary painkillers, then exercise should certainly not be considered as something that is off limits! Especially when you practice regularly! What’s more, less intense training may result in many important benefits:

• physical activity can lead to the relaxation of overly tense muscles and relieve intense cramps in the lower abdomen, which will alleviate abdominal pain
• exercise will increase the levels of the previously mentioned endorphins and will result in a distinct improvement of the mood, which will allow for emotional balance to be regained without the need to consume empty calories
• since we are talking about calories, physical exercise will certainly reduce the desire to reach for something sweet and will reduce excessive appetite
• exercise can help to stabilise the hormonal balance

What about the intensity?

Try to listen to your body and understand what it wants to communicate to you – the level of persistent pain is a determining factor for the workout. In the case of severe ailments, it is worth doing activities that relieve the abdominal muscles, such as yoga, running, swimming, pilates or stretching. In the case of intensive bleeding, it is worth giving up strength training or interval training, which can only intensify the blood loss. However, there is no universal training plan for exercise during menstruation. If the gynaecologist sees no reason to avoid it and you still feel well, nothing stands in the way of doing some exercise at the normal intensity!

Diet and supplementation are equally important!

Often, during weight loss menstrual problems occur, which is the result of an excessive energy deficit and the consumption of too few calories! Starving and attempts to get rid of the extra kilograms very quickly may often lead to various hormonal disorders, which are a consequence of vitamin and mineral deficiencies in the daily diet. Lack of regularity in the subsequent cycles or excessive pain during menstruation is also a frequent effect of an ill-balanced diet.

Physical activity is associated with an increased nutritional demand, which can be difficult to cover with daily nutrition. Especially if the diet itself does not provide the optimal amount of the most important active ingredients. They all are important, but in the context of menstruation, special attention should be paid to:

• iron
• magnesium
• vitamin D₃
• folic acid
• B vitamins

The above-mentioned ingredients are best delivered in the form of a vitamin complex specifically designed for physically active women! The Olimp Labs and Olimp Sport Nutrition brands offer several formulations that will supplement your diet with the necessary components and provide quick and convenient support every day. Formulations such as Vita-Min plus for Women or Vita-Min Multiple Lady from the Queen Fit series are products made in the Olimp Laboratories pharmaceutical company, using the highest quality ingredients, tested for microbiological purity, which were selected in easily assimilable forms. This ensures that the supplements are effectively absorbed. In turn, the carefully selected levels of the individual components guarantee the safety necessary for use.

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Rubber training bands – a real breakthrough in buttock training!

Can you develop a beautiful figure and firm buttocks using rubber training  bands?

Long hours at gym, and you still cannot achieve the desired effect? Maybe it is worth choosing a completely new dimension of exercise? Leave behind the weights for a moment, give up and forget about exercising on various machines, and try durable mini rubber training bands. Discover how they can help you on your way to a slim figure!

What are rubber training bands and what are the benefits of using them?

Mini rubber bands are small training accessories that will definitely steal the hearts of exercise enthusiasts and those who want to spend their free time getting active. Originally, rubber training bands were made of stretchable latex ensuring high resistance related to the pulling force. Currently, training equipment manufacturers are focusing on elasticated fabric  bands, which not only provide a similar level of flexibility, but also  resistance to mechanical deformation. The fabrics of the mini band straps are also skin-friendly – they do not cause irritation, do not rub the body and do not pose even the slightest risk of allergic reactions, which is a common problem with latex material.

Mini rubber training  bands are recommended for everyone and for all sports. There are no specific indications or contraindications to the use of rubber training bands as an element to enrich an existing training regime. The simple design, small size and ease of use make mini band straps work successfully, e.g. they can be used for home training or outdoor exercise. Small elasticated fabric bands can be used, among other things, as a supplement to stretching exercises, football training or yoga and pilates sessions. Everyone, regardless of their own skill level, will be able to benefit from the use of rubber training bands.

Advantages of rubber training bands

• They enable the involvement of virtually every muscle group
• They are great for training the legs, hips and buttocks
• They have modulated and controlled resistance, which can be adapted to needs and capabilities
• They work as accessories that facilitate muscle activation during warm-up
• They are good for improving muscle endurance
• Universal use – they will work equally well during weight loss, body shaping or muscle strength improvement
• Recommended for women and men at all progress levels
• They reduce the risk of dangerous injuries
• They can help improve range of motion and increase the mobility of joints
• The hypoallergenic fabrics are strong and highly extendable
• The small size and weight allow for easy packing into a training bag

Are you wondering which rubber training bands to buy, or are you looking for a high-quality product? Simply try the Olimp Sport Nutrition mini rubber band – made of comfortable and stretchable fabric, skin-friendly, available in vivid colours. We recommend checking our online store, where, in addition to rubber training bands, you can find many other equally useful products for diet and exercise.

Optimal buttock exercises with rubber training bands!

Training plans based on exercises using the properties of rubber training bands are great for shaping the buttocks – one of the most-exercised areas among women! Achieving firm and visibly defined muscles in this part of the body is the aim of most active leisure enthusiasts. Thanks to Olimp Sport Nutrition rubber training bands, their efforts will now bring even better results! Here are a few simple exercises that will help you achieve the desired slim figure.

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Homemade ways to improve the appearance of skin, hair and nails

Every woman can take care of herself without leaving home! Here are some recipes for simple and effective cosmetics that will help you take care of your body. Quick to prepare, without artificial components, only healthy and safe ingredients, and, above all, universal application – see for yourself that you can prepare valuable cosmetics at home.

A nourishing hair mask with a vitamin bomb

• 1 mango
• 1 peach
• 2 teaspoons of olive oil
• A small cup of plain yoghurt (approx. 150 g)
• 1 tablespoon of a muesli mixture with no added sugar

Mix the yoghurt with the muesli and fruit until it becomes smooth. Then add the oil and mix gently and slowly. Apply the prepared mask to the hair (thick layer) and leave for at least 30 minutes. After that time, rinse off the mask and wash your head thoroughly using your favourite shampoo.

Oat face and body scrub

• 4 tablespoons of milk
• 2 teaspoons of honey
• 2 tablespoons of olive oil
• 2 tablespoons of oat flakes

The flakes should be ground to a fine consistency (e.g. in a coffee grinder). Then they should be mixed with other the ingredients to obtain a smooth consistency. The scrubs should be used shortly after preparation due to the rapid thickening.

Nail regeneration conditioner

• 1 teaspoon of honey
• 1 medium-sized apple
• A few drops of olive oil
• 1 tablespoon of fresh lemon juice

The apple should be grated on a fine grater to create a pulp. Then mix it with the rest of the ingredients to obtain a smooth consistency. Apply the conditioner by immersing your fingers in it for about 15 minutes.

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What is safe and sensible weight loss?

Weight loss should be more effective than dramatic! If you lose weight rapidly, you may also soon suffer from the yo-yo effect. Do you want to avoid unnecessary mistakes as well as saving time and your nerves due to lack of results? Here are some ground rules for wise and healthy weight loss!

Eat enough calories

One of the most common slimming mistakes is creating an excessive caloric deficit in your daily diet.  Energy balance reduction should be done gradually, and it should be adjusted to individual needs. The myths surrounding the effectiveness of starvation diets have long been debunked! Therefore, you should first of all make sure that your calorie intake is adequate to the intensity and frequency of your workouts.

Provide adequate fibre in your daily diet

The majority of women, especially those who are starting their journey into healthy diets and training, do not consider protein as their ally. Why? The reason is the fear of an excessive increase in body mass, as fibre supports the increase and maintenance of muscle mass. It’s difficult to disagree with that; however, you shouldn’t forget that protein helps to maintain feeling full and facilitate appetite reduction. What’s more, unlike other macro elements (i.e. fat and carbohydrates), proteins aren’t so calorific and don’t cause the growth of the fatty tissue.

Fibre should be provided in the daily diet by both animal products(like meat, fish, eggs, dairy) and plant products (like tofu, nuts, legumes, seeds and beans). However, many women may have some difficulties in eating the suggested amount of protein. This is why it is a good idea to complete your daily diet with protein powders (such as Whey Protein Complex 100% or Veggie Protein Complex from Olimp Sport Nutrition), which help you supplement your daily diet with complete protein in the form of filling and tasty shakes!

Remember sleep and recovery

Every workout is a huge effort for our body. Although it may seem that only muscles are put to the strength test, we mustn’t forget about the nervous system, which is overburdened during a workout. It’s responsible for optimal bodily functions, including proper concentration and muscle work. We should make sure that our body properly recovers after each training session. Rest plays a key role in weight loss and body shaping.

One of the best ways to achieve body recovery after an exhausting workout is sleeping, during which the nervous system can normalise its condition and get rid of overstimulation.  Nonetheless, sleep is not only important for the muscle and nervous systems. A sufficient amount of sleep (between 6 and 9 hours for an adult) has a positive effect on the hormone balance:

• it reduces the level of ghrelin, which is responsible for the feeling of hunger,
• it maintains optimal leptin concentration, which is responsible for feeling full and snacking reduction
• it normalises the level of cortisol, the stress hormone, which encourages a build-up of body fat due to a sugar level increase

Sleep problems are often caused by overly intense physical activity, which is considered by the body as a stress-inducing factor. A highly standardised extract of the ashwagandha root, included in Ashwagandha 600 Sport may prove to be a great help with such issues.This plant belongs to the group of natural adaptogenic ingredients with a positive influence on a body undergoing severe mental and physical fatigue.  Its properties can be conducive to the sleep process as well as post-workout recovery.

Adjust workout intensity to your abilities

In a way, this adds to the previous point referring to sleep and recovery. During weight loss many people falsely believe that tough and sometimes even exhausting workouts are the key to success.  However, overly intense workouts will have the opposite effect, not moving us forward to our ideal figure, but making us stand still with no effects. Following the “less is more” rule, a much better idea is to do exercises that won’t be very exhausting, but will allow us to retain some energy, thus protecting us from an uncontrollable increase in cortisol levels.

Bet on complex supplementation

There are numerous products facilitating the slimming process, supporting body fat reduction and proper body weight control. However, you should remember that supplements are only an addition to diet and workouts. Without a diet and training plan, you’re less likely to achieve any outstanding effects. First of all, you should take care of the basics, and then choose adequate, valuable support.

Which Olimp Sport Nutrition products are worth mentioning?

• Fat burners consist of numerous active ingredients (including plant extracts – guarana, green tea, bitter orange, black and cayenne pepper, forskohlii; magnesium, L-tyrosine, niacin), which have a multi-dimensional effect on the metabolism, nervous system function and subcutaneous water loss (products: Thermo Speed, Thermo Stim, Therm Line, or for women: Define It Lady)
• Products with L-carnitine amino acid, having an impact on metabolism as well as the transportation and use of accumulated body fat as a source of additional energy for exercise (L-carnitine Xplode, L-carnitine Extreme Mega Caps i L-carnitine Extreme Shot)
• A complex combination of highly standardised plant extracts without stimulating ingredients such as caffeine (Liporazor)

However, fat burners are not the only products which will prove useful in the slimming process and the fight with extra body fat. Other products are also a good option, for example, complexes of vital vitamins and minerals (Vita-Min Multiple Sport, Vita-Min Multiple Lady), healthy fatty acids (Gold Omega-3 Sport Edition, ALA 200), or protein bars and snacks reducing the appetite for highly calorific sweets (Olimp Protein Bar, Olimp Protein Snack or Olimp Veggie Protein Bar).

Keep your body properly hydrated

We’ve already mentioned that water is a true friend of every woman. Proper hydration levels significantly support maintaining proper body weight and cleansing the body of  unnecessary secondary metabolites, as well as suppressing excessive hunger. What’s more, water is a source of essential minerals (including magnesium, sodium, potassium and calcium), which have a valuable impact on a daily diet. You should drink at least 2 litres of water every day in small portions; you shouldn’t feel thirsty, as it’s a sign of dehydration.

Don’t have too many cheat meals

A cheat meal is a true reward after following a diet plan for the whole week or month. Eating your favourite fast food or sweets has a positive impact on the psyche, which is put to the test in the first few weeks of weight loss after eliminating unhealthy, though delicious, snacks. An occasional “fling” doesn’t pose a problem. It’s worse when we lose control over our appetite, and during one cheat day we make up for the energy balance from the whole week; then all our sacrifices are wasted. Remember to eat cheat meals in moderation. Otherwise, just like the mythological Sisyphus, we’ll be doing work which doesn’t make much sense and what’s worse, which doesn’t bring desired effects!

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Turkey burgers with baked sweet potatoes

Ingredients/3 servigs:

Burger:

– 400g minced turkey breast meat

– 1 small onion

– 1 tsp of sweet pepper

 – salt and pepper

– 1 tsp of chicken seasoning

 – ½ tsp of nutmeg

Baked Sweet Potatoes:

– 450g sweet potatoes

– a bit of rosemary

– 1 tbsp of oil salt marjoram

Sauce:

– tdsp of Greek yogurt

– 3 tbsp light mayonnaise

– 3 tbsp of ketchup

Additionally:

– 3 whole grain Kaiser rolls

– 1 tomato

– ½ red onion

– Iceberg lettuce

– mustard

Preparation:

Peel the sweet potatoes, cut into quarters and mix with the oil and spices. Place on a paper lined tray and bake in the preheated to 200 degrees oven for about 25 minutes until soft inside and brown outside. When potatoes in oven, chop the onion and fry in a pan, add turkey meat with spices, mix thoroughly and then knead burgers manually. Fry the burgers in a pan with a bit of oil. Do not fry them for too long not to make them too dry. You can also grill them. Mix the ingredients for the sauce in a small bowl. When the meat and sweet potatoes are ready, make your burger. Spread the roll with a bit of mustard, put a lettuce leaf, meat and vegetables. You can add the sauce to the burger or eat it with your sweet potatoes.

Macro (1 serving): 550 kcal B40 W70 T15

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Beautiful on the inside – find out how to get healthy skin, hair and nails!

How should I care for the health of my skin, hair and nails?

Beauty is not only about having a beautiful body! It also means having a healthy and properly nourished complexion, impeccable skin, shiny and volumised hair, and strong nails. Every woman wants to take care of herself in the best way possible, which involves using a wide range of products to keep her body in top shape. But what can be done when even expensive cosmetics don’t have the desired effect any more?

What can be the cause of poor skin, hair and nails condition?

The starting point for our thought process is to know the possible risk factors that can more or less adversely affect a woman’s beauty. When you know the probable causes of abnormalities in the skin, hair and nails, it is much easier to start taking action to restore them to their former glory. Find out what to look out for in order to reduce the potential risk of deterioration of your body’s condition.

Stress is your enemy!

It will come as no surprise that stress plays an important role. This is one of the basic factors that contribute to the progressive ageing process, which increases the impact of unfavourable oxygen free radicals. The excessive influence of oxidative stress encourages deterioration of the condition and strength of cells, may cause damage to them, and hamper regeneration mechanisms, among other things.

Not all cosmetics are helpful and safe!

Another, and equally important, issue includes cosmetics and, to be more precise, their compositions. We often decide to use a variety of lotions, conditioners, shampoos and a range of other products that provide valuable care and regeneration. In fact, their compositions leave much to be desired! Some of the components present in cosmetics (e.g. glycol, parabens, silicone, SLS, paraffin or triclosan) can be extremely dangerous to health and cause various abnormalities such as inflammation, disorders preventing the skin from breathing, clogged pores, excessive dandruff and even acne lesions! That’s why careful analysis of labels before buying is so important!

Other risk factors

• Non-implementation of basic hygiene and body care principles
• Alcohol and cigarettes foster skin deterioration and ageing
• Environmental pollution, e.g. high smog and exhaust emissions in large cities
• Extreme weather conditions (e.g. high or low temperatures, intense wind, excessively dry air)
• Excessive exposure to sunlight (e.g. while sunbathing) without adequate protection

Does nutrition play a significant role in women’s beauty?

The popular saying you are what you eat  isn’t just about getting fit and fighting excessive weight. Often, a poorly balanced diet, vitamin and mineral deficiencies, improper hydration and consumption of large quantities of processed foods result in significant deterioration of the condition and functionality of the skin, hair and nails. Maintaining a varied diet, using good quality products and providing optimal amounts of necessary macro and microelements are all very important.

What should a diet for healthy skin, hair and nails contain?

• Collagen – a protein that is a basic building material of the connective tissue that forms our body. Optimal collagen content affects, among other things, skin elasticity and firmness, resistance to mechanical forces (e.g. to pressure), as well as its healthy and youthful appearance; it is often recommended for reducing visible imperfections

• Hyaluronic acid – one of the most popular components used in aesthetic medicine. It supports preservation of the right facial volume, proper hydration and correction of various abnormalities (e.g. deep wrinkles)
• Minerals – a daily diet cannot do without a variety of minerals that have a positive effect on healthy complexion, and strong hair and nails. If you want to take care of yourself and of your beauty, you must first provide your body with optimal amounts of zinc, iodine, copper and selenium.

Recommended products:

VITA-MIN MULTIPLE SPORT MEGA CAPS

• Nettle and horsetail – two extremely popular plants with medicinal and cosmetic properties that help maintain optimal condition of skin, hair and nails; horsetail is a rich source of silica with a wide range of effects in the body, e.g. it prevents hair brittleness and loss, reduces the uncontrolled rupturing of blood vessels and protects against swelling; nettle has a valuable effect on the strength and appearance of hair and promotes a reduction of subcutaneous fluid build-up, being one of the elements in the fight against cellulite.
• Vitamins – vitamins A, B₃ (niacin), B₇ (biotin) and C are invaluable components of everyday diets to maintain health and beauty, which proves their valuable contribution to many processes, including to maintaining correct collagen synthesis, reducing oxidative stress and fighting against oxygen free radicals; their deficiencies are a frequent cause of skin deterioration (e.g. tendency to bruising and damage), excessive hair loss or clear nail brittleness.
• Water – the role of water in maintaining the healthy condition of hair, skin and nails is primarily related to the effective cleansing of the body of accumulated toxins and metabolic waste products; we should drink at least 2 litres of water a day, which will help us maintain efficient metabolism and contribute to proper hydration.

Is it worth using dietary supplements?

Although our daily diet may be rich in valuable and high-quality products, unfortunately this may not be sufficient to cover daily demand. For this purpose, we should focus on comprehensive and multi-component supplementation. Olimp preparations enable instant and convenient supplementation of your diet with valuable and necessary components that were obtained from high-quality, tested raw materials. The supplements, thanks to the pharmaceutical standard resulting from the use of advanced production technology in an innovative research and development centre, ensure the highest level of safety during use.

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Water – a woman’s best friend!

What should every woman know about water?

Although everyone knows that water plays an extremely important role in the body and health, in practice the need to maintain an optimal hydration level is still underestimated. Making a healthy habit and drinking water regularly is extremely valuable, especially for women working on their dream figure!

A few words about water and daily water demand

It is not an accident that water is considered a natural miracle and a life-giving ingredient. The human body consists of almost 70% water, and it also makes up the internal organs. Being precise and using numbers – water constitutes 75% of the brain, 90% of the lungs, 80% of the skin, 75% of the muscles and 24% of the bones. Water is also a component of various bodily fluids (e.g. blood, saliva, sweat) and is essential for digestion and absorption of various active substances. It is therefore difficult to indicate one particular reason why it is important to be aware of proper hydration of the body. Water is a fuel for everyone, regardless of gender, age, current level of physical activity or diet.

There are many doubts regarding the optimal hydration of the body and daily water demand. The average amount of water (for an adult with an average body type) is about 30 ml of liquid for each kilo of body weight. According to experts, the daily water demand for women should be at least 2 l, although many of them indicate 2.7 l of water. In the case of expectant mothers, the daily amount of liquid to be consumed should be as much as 3 l.

What kind of water should I choose?

It might seem easy – water is just water, it should be cold and satisfy your thirst. However, we must not forget that this precious liquid is a rich source of various minerals! Systematic drinking of water helps to support your daily diet and is a very good way to supplement your daily demand for certain ingredients.

Bottled waters can be divided into 3 main types:

• natural mineral waters – different from water intended for direct and regular consumption in terms of purity class,
• spring waters – intended for regular consumption without age or health restrictions,
• table water – water which is the result of adding natural mineral water, spring water or mineral salts of significant physiological importance (e.g. magnesium, calcium or sodium)

In terms of minerals, there are 4 types of water:

• very low-mineralised water (below 50 mg/1 l)
• low-mineralised water (from 50 to 500 mg/1 l)
• moderately mineralised water (from 500 to 1500 mg/1 l)
• highly mineralised water (over 1500 mg/1 l)

What about tap water?

More and more women and men are choosing to drink tap water, which reduces the production of plastics and protects the environment. According to the “less is more” principle, it is worth remembering that our actions are important for the reality around us. Moreover, drinking ever popular tap water saves money and time. But is it really safe? Yes, if you have a suitable bottle. The Olimp Sport Nutrition brand has recently introduced a glass bottle with a filter, which allows you to clean running water and use it in your everyday life. Thanks to the neat shape and small size of the bottle you can take it with you almost anywhere. It is a great solution for women who want to take care of the environment and their own comfort in a stylish way every day.

How do I drink water properly?

However, a large number of women may have problems with drinking the 2 l of water mentioned above. The size of the bottle may seem frightening, but dietetic and nutrition specialists have some advice for you. The most important thing is not to wait until you feel thirsty. It is much better to continuously supply fluids during the day and regularly drink water in small quantities. When you’re at work, at university, on the road or shopping, it’s worth having a bottle of water with you, which can easily improve your body hydration.

Why should I drink water? Benefits for women

• It supports weight loss – minimises appetite, reduces hunger and facilitates weight control,
• It facilitates the fight against cellulite and supports body shaping,
• It improves thermoregulation, satisfies thirst and increases the metabolism,
• It improves the condition of your skin – increases its hydration, provides firmness and nutrition, supports the maintenance of healthy skin,
• It intensifies the natural detoxification of the body, e.g. of unnecessary metabolic products and accumulated toxins

How can I drink more water? Learn about 5 simple ways!

Are there any effective methods to improve current hydration levels and increase the amount of liquid consumed during the day? Thanks to several solutions, there is a chance to provide the body with the necessary amount of water without any problems. Learn about 5 simple ways to drink more water!

1. Enrich the water with tasty and aromatic flavours so that you will enjoy drinking it. Adding freshly squeezed lemon or lime juice together with herbs (e.g. mint or rosemary) will certainly help and guarantee an interesting taste.
2. Add soups and creamy vegetable soups to your diet. Thanks to them, you will be able to deliver and supplement part of the daily amount of liquids without any problems.
3. If you like to drink lots of coffee and tea, you must remember their slightly dehydrating properties! That’s why we recommend having a glass of water along with every cup of coffee or tea.
4. Before bedtime, drink a small amount of water and place a bottle next to the bed. Often, in the middle of the night, we may rouse from sleep feeling an incredible thirst, which is a clear indication that we need to supplement water.
5. Drink water as often as you can. This will help you develop a healthy habit that will protect your body from unwanted dehydration – if you need support, you can use an app that will remind you to drink another portion of water.

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