Your guide to the world of healthy eating

Running 2–3 times a week, strength training, interval training, ergometer workouts, and functional training? A plan like this requires more from a watch than just accurate kilometer tracking. An even greater challenge is HYROX, where the athlete alternates between a 1-kilometer run and a functional station, and the entire workout is very intense. In this case, the watch should not only accurately track GPS and heart rate but also allow for seamless switching between different types of exercise. That’s why, when choosing a watch for hybrid training, it’s worth focusing not on the number of features, but on whether they actually make training and subsequent analysis easier.

Do you exercise regularly and try to stay active, yet your weight still isn’t going down? This is one of the most common sources of frustration for people who are just starting their weight-loss journey. However, it’s worth remembering that exercise alone doesn’t guarantee weight loss. Exercise increases energy expenditure, but the body can partially compensate for this by increasing appetite, unconsciously reducing daily activity, or altering its energy balance. So what should you do?

Until recently, Pilates was mainly associated with gentle exercises on a mat. Today, it’s increasingly finding its way into the routines of runners, strength trainers, CrossFit athletes, seniors, and people who spend most of their day at a desk. Why the change? Because modern people aren’t just lacking strength or endurance. More and more often, they lack control over their own bodies, mobility, stability, and mindful movement. And this is precisely where Pilates has a lot to offer.

Just a few years ago, when preparing for a half-marathon or marathon, most runners focused on mileage, pace, and recovery. Today, more and more coaches and sports nutritionists are drawing attention to another aspect of training. It’s said—and for good reason—that you can train your stomach, too. It’s often a properly prepared digestive system that determines whether an athlete can maintain their pace to the finish line or will be forced to slow down due to stomach pain or a sudden trip to the restroom.

Just a few years ago, strength training was mainly associated with lifting increasingly heavier weights and building muscle mass. Today, its role is much broader. The latest reports on fitness trends for 2026 show that resistance training remains one of the most important elements of physical activity, but it is increasingly being supplemented with mobility training, Pilates, and functional exercises. This approach not only helps increase strength but, above all, improves movement quality and physical fitness while reducing the risk of injury.

You finish work, rush to the gym, there are just a few minutes left before your workout, and suddenly you feel hungry. And then the question arises: to eat or not to eat? It all depends on how hungry you are, the type of workout, and when you last ate. There’s no one-size-fits-all rule, but let’s see what the research says.

Creatine monohydrate has long been considered the "gold standard" of supplementation—effective, well-researched, and used by both athletes and recreational exercisers. However, liposomal creatine is increasingly appearing on the market, advertised as a more modern form with better absorption and a lower risk of stomach problems. Is it really worth paying extra for this new technology? How do these two forms differ, and which one works better in practice? In this article, we’ll compare their effects, effectiveness, and cost-effectiveness.

Just a few years ago, digestive issues among athletes were treated as a “normal part of training.” Diarrhea before a race? Standard. Stomach cramps while running? It happens. Nausea after an intense interval workout? “Your body just needs to get used to it.” Today we know that it’s not just a matter of discomfort. Read the article and find out why.

Competing in HYROX is not only a test of physical fitness but also a test of nutritional strategy. The high intensity and variable nature of the effort cause the body to deplete its available energy reserves very quickly. A properly planned diet allows you to maintain your pace, avoid sudden drops in strength, and improve recovery. It is often the nutritional details that determine the final result. Find out what else you can improve to ensure a better start.

Asparagus is a seasonal vegetable that is highly nutritious and low in calories. Thanks to its high content of vitamins, minerals, and bioactive compounds, asparagus is used both in weight-loss diets and for the prevention of many diseases. What exactly does this wonderful vegetable contain?

Obesity is now recognized as a global lifestyle disease. According to data, approximately 200 million Europeans are obese, including children. But is body fat really the biggest problem here? Of course, it contributes to obesity, but the biggest concern is a lack of healthy muscle mass.

With the arrival of spring, many people feel more motivated to be active and spend time outdoors. Longer days, warmer temperatures, and more sunlight encourage physical activity and improve well-being. Scientific studies show that regular outdoor exercise has a positive impact on both physical and mental health. Spring is the perfect time to get back into exercise or start building healthy exercise habits.

Vitamins are essential organic compounds that play a key role in the functioning of the body. They participate in hundreds of biochemical reactions, regulate metabolism, and support the immune, nervous, and hematopoietic systems. Without an adequate supply of vitamins, the body is unable to effectively produce energy, regenerate tissues, or maintain hormonal balance. In the following article, we will take a closer look at one of the most important B vitamins—vitamin B12.

In this article, you will learn what happiness and love hormones are and how they affect our mood, motivation, and sense of happiness. You will read about how diet and physical activity affect brain function. You will learn which eating and exercise habits really support mental health. This is a practical look at how everyday choices affect your well-being.

Carnival is a time for meetings, parties, music, and... movement, which often happens completely "by accident." The dance floor fills with people, the body reacts to the rhythm, and the legs start moving faster than we can plan. And then the thought arises: is dancing even a form of exercise? Or is it just fun that has nothing to do with physical activity? From a nutritionist's perspective, the answer is simple – yes, dancing counts. And more than many people think.

For many people, the New Year is a time of change and motivation: "Starting in January, I'm going to eat healthy," "This is going to be my year," "I'm finally going to start exercising regularly." Unfortunately, most of these New Year's resolutions end before we even see the first results. Why is this the case, and what can we do to make it different this time?

New Year's Eve is a night of celebration, but for many it is also a test of moderation: how many calories will alcohol add to our diet, how bad will the hangover be, and how can we recover quickly the next day? Below you will find an overview of the most popular drinks, practical substitutes for juices and syrups, and proven methods that reduce the risk of a hangover and speed up recovery.

Christmas is a special time for getting together with loved ones, enjoying traditional foods, and taking a break from the daily grind. For many people, it is also a time when a dilemma arises: how to enjoy festive food without feeling guilty and without negative consequences for health. The good news is that you don't have to choose between pleasure and common sense – all you need is a few simple rules to enjoy Christmas in balance, with ease and peace of mind.

Do you feel constantly tired despite getting plenty of sleep, eating a healthy diet, and exercising? It's worth considering why all this isn't working and what the problem might be. Most often, it's due to our body not receiving enough energy. The body is like a car—with a full tank, it will go a long way, but without fuel, it won't get very far...

Nowadays, many people focus on strength training, cardio, or diets—and often less attention is paid to the elements that allow you to maintain fitness and comfort in everyday movement: flexibility and joint mobility. "Stretching" and "mobility" are terms that are increasingly appearing in literature and training practice. It is worth understanding and implementing them—not only in the context of training, but also in everyday life. In this article, you will learn how they differ, why everyone should take care of them, and how to do so regularly.

We mainly associate pumpkins with autumn and Halloween, but they have much more to offer than just Halloween lanterns. Both the flesh and seeds of pumpkins contain many valuable vitamins and minerals that help us take care of our health, appearance, and fitness. So what exactly does this symbol of autumn and Halloween contain?

Autumn is a special time for active people – cooler mornings, crisp air, and shorter days can be both motivating and discouraging. For many runners and outdoor enthusiasts, this is a test of character. But you don't have to give up your activities when the temperature drops! All you need to do is prepare yourself properly.

Learn a few simple steps to boost your immunity and stay in good shape this fall.

October means a return to routine: longer days filled with responsibilities, schedules, work schedules, new projects, and suddenly thoughts like "I don't have time to exercise" or "I don't have time to cook" pop into your head. Believe me, you do! In this article, you'll learn how to find time for these activities!

For most of us, vacations are a time for rest, travel, and relaxation, and thus usually a time of less activity and more food consumption. That is why most of us notice extra pounds after returning from vacation. This is especially noticeable in people over 30/40 years of age. Why is this happening?

7 seasonal fruits and vegetables that not only taste good, but also have a positive effect on our figure and health! Natural support until the end of summer!

A new approach to nutrition to support the planet, or just another fad?

Although betaine is not as popular as creatine or BCAA, its properties deserve much more attention. This natural compound supports not only physical performance, but also metabolic health and liver function. It is a supplement that can benefit not only athletes.

Summer is a time when our bodies are particularly vulnerable to dehydration. High temperatures increase sweating, which leads to water and electrolyte loss. In this article, you will learn how to properly stay hydrated, which is crucial for maintaining health and well-being on hot days!

Is it even worth doing seasonal cleansing of the body? Who is it intended for? What are its benefits? You will find out after reading this article.

Discover the benefits of probiotic supplementation, especially if you exercise regularly. Probiotics are not just for after antibiotic therapy!

The power of omega-3 fatty acids, which you absolutely must take care of!

What are the benefits of creatine supplementation in older adults, and what can it prevent?

Being slim does not always mean being healthy. Find out what the term "skinny fat" means, how to recognize it, and what it entails.

In today's article, we debunk myths and raise awareness of how valuable eggs are as part of your daily diet.

Is it worth supplementing and spending money on branched-chain amino acids? Check out this article to learn more.

Learn a few simple steps that will calm your body and reduce cortisol levels.

When, how, and why it is worth supplementing collagen

Where is creatine found, when and in what amounts should it be supplemented?

What foods to include in your diet to sleep better

Which mayonnaise should you choose for the holidays? Or maybe make your own?

What is the Dash diet? What are its characteristics? You will find out in this article.

How important is vitamin D in our climate? See the article.

To what extent does sugar contribute to tooth decay? Find out in this article.