Author: piksel_synergy

In order to improve the quality of life you live, health and well-being, you need a series of improvements and adherence to some rules that over time should become your way of life. By maintaining healthy habits and avoiding the thought of giving up, you can achieve the desired goal.

 

Here are some basic tips to stay healthy and improve your quality of life:

Optimal hydration

• For optimal hydration of the body it is necessary to consume enough fluids, especially water, at least 8 glasses a day. This will give you more energy and your skin will be more elastic and healthier.

Quality sleep is half health

• Is long-term sleep not enough for you? In addition to the night’s sleep, you must afford at least a 30-minute quality break from your current responsibilities every day. That way, your evening sleep will be quality and effective.

Avoid smoking, alcohol and other harmful substances

• The risk of cardiovascular and brain diseases increases significantly in smokers, and regular consumption of alcohol causes addiction, depression and anxiety, high blood pressure and liver disease. Try to avoid regular consumption of these pests as much as possible.

Food and fresh juices

• The choice of food and the way it enters the body is of great importance for a healthy lifestyle. Also, try freshly squeezed juices instead of crunchy ones.

Proper choice of environment

• Choose your environment, choose the right people by your side. The habits and energies of the people with whom we share our everyday life become part of us and our everyday life, so make the right choice.

3 hours without phone

• Try to set aside at least 3 hours of your daily routine where you will not have contact with your phone. Reality is much more important.

Active lifestyle

• An active lifestyle always contributes to improving the quality of life, increasing endurance and flexibility, improving well-being. Therefore, strive to have a quality life.

Regular physical activity

• In addition to helping to control and lose weight, physical activity helps reduce the risk of heart disease and malignancy, improves mental health and increases the chances of a better life.

 

Improve your quality of life and start making changes to achieve the desired goal.

Take advantage of the promotions this Black Friday:

• 3 months Fitness and spa at a price of 7,500 denars.
• Package of 10 medical massages at a price of 7,000 denars.

Limited quantities. Valid only for online payments.

What is acupuncture?

 

Acupuncture involves inserting thin needles through your skin into certain areas of your body. It is commonly used to treat pain, but is also used for overall well-being as well as stress management.

Traditional Chinese medicine explains acupuncture as a technique for balancing the flow of energy or life force – known as qi or qi – that is believed to flow through certain pathways in your body. By inserting needles at certain points along these paths your energy flow will be balanced.

Acupuncture is mainly used to relieve discomfort associated with various diseases and conditions. Modern research proves the effects of acupuncture on the nervous system, endocrine and immune systems, cardiovascular and digestive systems. By stimulating different body systems, acupuncture can help in the process of resolving pain, improving sleep, digestive function and a sense of well-being.

Hundreds of clinical studies on the benefits of acupuncture show that it successfully treats conditions ranging from musculoskeletal problems (back pain, neck pain and others) to nausea, migraines, anxiety and depression, allergies, insomnia and hypertension

 

What are the benefits of acupuncture?

 

If you are considering acupuncture for the first time, here are some of the health benefits you can enjoy if you are receiving acupuncture treatment:

• Acupuncture reduces stress
• Reduced back and joint pain
• Headache relief
• Improved vision
• Better sleep
• Helps with allergies
• Controls blood pressure
• Increases energy
• Reduces digestive problems

If you are interested and want to experience the benefits of acupuncture, make an appointment at Synergy Fitness & Spa and forget about the pain!  😊

Determination, perseverance and motivation – the three key things that will guide you through the exercise process, whether you prefer running, cycling or visiting a fitness center.

 

Read the following tips on how to motivate yourself after a long break, or you want to lead a healthy and active life in the long run:

 

1. Set a clear goal

• One of the most important things that will guide you is setting a goal that you want to achieve. Whether it is a 5cm reduction in size or exercise every other day, it does not matter, as long as the goal is achievable and sufficiently motivating.

 

2. Give yourself time limits

• Timelines are a great tool for keeping up with the planned exercise time or achieving the goal for the desired period.

 

3. Keep track of every progress you make

• It’s sweeter when you look at the notes of change that came from last month ‘s hard training, right?

 

4. Listen to your favorite music while exercising

• Music may at times be the greatest motivation when it comes to “awakening” the energy and desire for physical activity.

 

5. Practice in company and compete

• Whether it is your partner or your best friend, exercising in company is always more fun, and also, when you do not exercise, there will always be someone who will change your attitude. And for competitions, the “awakening” of the competitive spirit is always a motivation to practice. For that purpose, we have a special September offer:

 

 

• 10 personal trainings and a monthly fitness membership card for two at a price of 10,000 denars.

 

• Finally, after a hard workout, book a complete enjoyment and relaxation in our spas with one of our September offers:

 

• Релакс масажа за двајца по цена од 2.000ден.
• Медицинска масажа за двајца по цена од 2.400ден.
• Спортска масажа за двајца по цена од 2.500ден.

During the summer we all try to practice some physical activity, but sometimes we forget about an equally important activity that brings a number of benefits to our health, and that is the regular visit to the Spa, ie massages.

Recently, the prioritization of health and wellness has become a current and growing trend for most of us. As a result, the demand for massages, which are a great way to reduce stress and tension, or for health reasons, is increasing. If you have been showing interest in how you can improve your health lately, the Synergy Fitness and Spa team has selected three types of massages for you that will give you a guaranteed improvement of your body.

Sports massage

Sports massage can be applied before and after training, but also for rehabilitation from injuries. The same massage is intended for all those who want to improve their strength, endurance and speed, and is also considered the best way to recover muscles, whether you are a professional athlete or recreational.

The benefits of implementing a sports massage include:

• Increased flexibility
• Removal of toxins
• Reduced muscle tension
• Reduced muscle cramps
• Better sleep

Medical massage

Medical massage aims to help the body function properly by stimulating circulation. Nowadays we are exposed to many stress factors, but properly applied medical massage helps reduce stress, and in addition can help solve other health problems.

Benefits of implementing a medical massage include:

• Decreased blood pressure
• Optimizing muscle tone
• Facilitated joint mobility
• Stress relief

If you want to feel relaxed, refreshed and calm, then we recommend:

Relax massage

The main purpose of relaxation massage is to relax you, and is the right choice if your body needs relaxation. With the help of this massage, your skin gets the magic of silky glow, and the body gets a complete deepening of physical and mental well-being.

The benefits of implementing a relaxation massage include:

• Stress relief
• Improve circulation
• Pain relief

As always, Synergy Fitness and Spa takes care of you, and that’s why this month we have prepared special offers for the above massages at promotional prices, as follows:

• Relax massage package + sports massage at a price of 2,200 mkd
• Medical massage package + sports massage at a price of 2,400 mkd
• Package of 10 medical massages at a price of 9,000 mkd

Take care of yourself and your health!

Coronavirus – How Safe is Fitness Exercise?

 

The past year has been confusing for all the visitors to the fitness centers. In early March, gyms and fitness centers were instructed to close their doors as one of the measures to combat the then-new Coronavirus. Home online training has become the norm and everyday. Then, the end of June was marked by the reopening of all fitness and sports facilities, of course under strictly regulated conditions.

Fitness and coronavirus – what do the statistics say?

After the opening of the gyms in England, a research was conducted which covered more than 1300 gyms. In the first three weeks of reopening (July 25 to August 16), there were more than eight million visits to fitness centers. From the data, only 17 people who visited gyms in England were tested positive for covid-19, resulting in 0.020 cases per 10,000 visits.

On the other hand, according to the report of the Public Health Surveillance in England, in the period from 19 to 25 October, 107,046 people were registered who were positive for coronavirus.

Of these, 33,233 reported contact with other persons in the previous seven days. 930 people said they were in the gym – that is 2.8% of all reported locations. It is not known if they were exposed to the coronavirus in the gym – it is only known that they visited the gym.

According to these data, gyms are mentioned in 2.8% of cases, while supermarkets are present in 11.2%, and pubs and bars in 7.4% of the total number of visited locations.

In the absence of such statistics in our country, we could only conclude what exactly happened in our fitness center:

In October, out of a total of 6,066 visits and a total of 356 active membership fees, 4 clients reported being positive for covid. This is 1.12% of the total number of members, without any possibility of transmission between them, given that each of them came in a different term, and some in a different period.

According to the above, adhering to the protocol is essential – adhering to the terms, using your own towel, maintaining a decent physical distance, disinfecting equipment before and after each use and how they contribute to staying physically active with a minimal likelihood of infection or expose someone else if we carry the virus.

 

When is the best time to go back to the gym after a coronavirus?

Make sure you are completely better.

The longer and more serious your coronavirus experience, the longer it will take you to recover and return to exercise. It is important to monitor your condition and not have high expectations of yourself.

 

Start slowly

Use your reason. Start with short, low-intensity workouts. Depending on how you feel, gradually increase the intensity and duration of the training.

 

Listen to your body

If you start to feel bad again or feel completely incapable of the activity you are doing, then just take a step back and try again with something easier when you feel the opportunity to do so.

 

Rest and recover

Your body has been engaged in fighting a very serious virus. If, in addition to this, you additionally engage your body and with exercise you can experience side effects. Therefore, it is a good idea to allow yourself extra sleep and rest to get your body back to normal.

 

Stay positive

Slow down. At first you may feel like you are starting to exercise again, but you will be surprised at how quickly you regain your physical fitness. Remember that your activity will help you keep your immunity in good shape for future infections.

All employees, clients and visitors of the Fitness Center must comply with the measures for prevention and protection against Coronavirus Covid-19:

 

• Any employee, client or visitor of the Fitness Center who is suspected of having respiratory symptoms characteristic of Covid-19 (fever, cough), is not allowed to enter the Center and can be removed from the premises.

 

• At each entrance to the Center, it is mandatory to disinfect the hands with a disinfectant that is visibly placed in several locations, as well as non-contact measurement of body temperature.

 

• Every client must use their own towel in the gym. We have no right to give you a towel.

 

• It is mandatory to wear clean sports shoes intended for training in the gym.

 

• Every user of the services must make an appointment in advance through our website https://synergyfitness.com.mk/.
  Exercise terms are limited to 1 hour and 30 minutes. A time difference of 30 minutes is left between each appointment for surface disinfection before the next group of clients enters.

 

• All sports equipment, tackle and other contact surfaces must be disinfected before and after each use. Disinfectants are placed in spray bottles at multiple locations in the fitness area and locker rooms.

 

• A physical distance of 2m between each user is mandatory, ie use of every second device.

 

Any employee, client or visitor who does not follow the protocol can be removed from the fitness center.

In addition, Protocols arising from the Plan to reduce restrictive measures to prevent the spread of coronavirus.

These are dark days for all fitness enthusiasts.

However, maintaining a fitness routine in this crisis is too important. Anxiety and uncertainty are the best friends of stress, and stress, as we know it, has its consequences. It is our duty to practice social isolation over the next few weeks, but we can not just sit, eat, send news 24 hours a day and let the negative energy overwhelm us. On the contrary, we must maintain our regular fitness routines, not only to combat stress, but also to prevent loss of intensity. Anyone who cares about their physical fitness with the least investment can have the following pieces of equipment at home:

• One-handed weights – ranging in weight from three kilograms to as much as you can lift over your head with one hand.

 

• Jump rope – Even in isolation, you must work on your cardio.

 

• Resistance bands – of at least two different levels of resistance. They are great for basic mobility exercises.

 

• Kettlebell(s). At least one weight, determine the weight depending on your skills and experience.

 

• Suspension system – nice to have. Suspension systems like TRX are portable and allow for a variety of workouts.

 

However, even without equipment, it is enough to be creative. There are a number of exercises for the whole body that you can perform only with your own weight.

And of course, if you have children – involve them in your daily training routine. Kids want to repeat you, and on the other hand, you turn your training into fun for the whole family

Immunity is the ability of the human body to defend itself against infections and diseases. The immune system is made up of different cells, tissues and molecules. The immune system is generally classified into 2 main “arms” – nonspecific and adaptive (specific and acquired) – but all components work in synergy and function in a highly synchronized manner.

Non-specific cells can respond very rapidly but do not have their own specificity (ie the same response to all challenges), while adaptive cells have antigenic specificity and “memory” but take much longer to develop after initial exposure to an infectious agent, although the rate and the size of this system increases with subsequent exposure to the same infection.

Immune function changes throughout life, with differences that are evident at certain stages. Regular exercise as well as eating habits are important factors that have a significant impact on how well the immune system responds to challenges at all stages of life.

Physical activity and the immune system

Regular moderate aerobic activity is promoted as a strategy to stimulate the body’s immune function, or more simply:

• Physical activity leads to faster release of bacteria from the lungs and airways. This reduces the chance of catching a cold, flu or other illness.
• In addition, exercise causes changes in the antibodies and white blood cells (cells of the body’s immune system that fight disease). These antibodies circulate faster during exercise and speed up metabolism, so they can detect infection in your body faster and fight it.
• A brief rise in body temperature during and immediately after exercise can prevent the spread of bacteria. This rise in temperature can help the body fight infection better.
• In addition to all this, exercise slows down the release of stress hormones. Some of these hormones increase the chance of getting sick. Therefore, less stress hormones – better immunity.

 

Nutrition and the immune system

Diet has both direct and indirect effects on immunity. Overeating, ie obesity leads to already known health outcomes such as heart disease, diabetes and the like. However, an area that has received limited attention is the impact of obesity on the defense mechanism and the risk of infection. However, excess nutrient intake is thought to cause immune dysregulation, with obesity being associated with a low level of chronic inflammation and a higher risk of developing infections, especially those of the respiratory tract. Hence, increased physical activity can be beneficial for obese people to lose weight, but also because of the anti-inflammatory effects of exercise.

Malnutrition is characterized by insufficient intake of total energy and macronutrients and / or deficiencies in specific micronutrients. Malnutrition is one of the leading causes of immunodeficiency in developing countries. Although malnutrition is rare in developed countries, deficiencies in certain nutrients can occur simply as a result of poor dietary choices. Hence, it seems that one of the most pragmatic “interventions” (and perhaps the simplest strategy) to improve immunity and reduce the risk of infection is to eat healthy and balanced foods.

 

There are many factors that can affect immunity and the risk of infection. Regular physical activity and eating habits are important factors that have a significant impact on how well the immune system responds to each challenge. Therefore, despite being at home, eat in moderation and practice physical activity.

How can we put the coronavirus outbreak in context with other high-risk epidemics in the last decade, such as Zika or H1N1?

Zika is not a good comparison because Zika is spread by mosquito bites, and COVID-19 is spread from person to person after being first transmitted to humans through animals (COVID-19 is very closely related to the bat coronavirus, but whether the infection was originally transmitted to another human animal – is unknown)

Infectiousness is described by a number called the Basic Reproductive Number – R0, (“R – zero”). The best estimate for COVID-19 is that R0 is about 2.2, which means it is about as infectious as the flu or SARS. However, R0 tells you everything you need to know about how alarming the infection will be: SARS has infected 8,000 people worldwide, while in Macedonia this season there are 4,316 cases of seasonal flu. It appears to be similar to the H1N1 flu, but unlike the flu, no one can have partial immunity, built from a previous infection or flu immunization. COVID-19 is too new.

How does the mortality rate compare to the flu?

It is not clear exactly what mortality rates are confirmed every day, but the WHO said on March 3 that it is about 3.4 percent globally, with older people at much higher risk.

In a typical flu season, the mortality rate is about 0.1%. In 1918, when the H1N1 flu killed 50 million people, the death rate was 2.5%.

Are isolation efforts necessary to limit coronavirus?

Absolutely. In an infectious epidemic, public health officials have only a few really effective tools. One is an effective vaccine, which is not yet available for SOVID-19. The other tool is the drug, if there are effective antiviral drugs, and for the coronavirus we do not have it yet (tests are ongoing). The final and oldest tool is to keep people away from each other, ie quarantine and isolation.

Do and how much food should we procure in case of isolation?

As we have seen from the experience in Debar, there may be interruptions in the supply of food and other goods. However, buying huge quantities of food as well as panic in supermarkets is a very bad idea. Think and plan well for food and other goods for two weeks, but no more. Also consider medicines, pet food, batteries, and the like.

Are there any differentiating symptoms for early detection of coronovirus?

No, the coronavirus can start just like a common cold. Symptoms usually begin about 5 days after exposure, but the incubation period can last up to 14 days. As noted earlier, many cases have no symptoms at all.

Symptoms of severe illness include fever, cough, and shortness of breath. This may indicate pneumonia, the most dangerous form of the disease that is likely to require you to seek hospitalization. Critical illness with COVID-19, especially in the elderly, is very dangerous.

Does the virus stay active forever and do we need a vaccine to “cure” it?

People with coronavirus stay in the hospital because they need special treatment, which can not be provided at home, intensive monitoring, and proper isolation. That is true in every situation. Hospitals have efficient isolation rooms and trained staff who know how to deal with the specific situation.

Once a person recovers from a coronavirus (the vast majority do), they are likely to have lifelong immunity if SOVID-19 behaves like other coronaviruses. Even people with minimal or no symptoms are likely to develop immunity. An effective vaccine will provide protection without getting sick.

What happens to the coronavirus vaccine?

Normally, it takes 3 to 5 years for a vaccine to be tested and developed. In theory, a COVID-19 vaccine could be developed in as little as 18 months, a record.

What is our general advice on how we should feel at this point?

Between slightly and moderately disturbed. We were preparing for a catastrophe and we expect it not to appear. Prepare for the worst, expect the best. Protect yourself and your loved ones. Isolate yourself. However, it depends on all of us.

The macro diet, also known as IIFYM (If It Fits Your Macros) is a diet plan where you count your macronutrient intake instead of calories. But does it work?

First of all, what is a macro diet?

There are three macronutrients: protein, carbohydrates and fats. Most of the food you eat contains all three macronutrients, but some foods are mostly high in one type of macronutrient. Let’s say meat is full of protein, while bread is made up mainly of carbohydrates, while olive oil is predominantly fatty. In order for your body to function, it needs all three macronutrients in a certain capacity.
Unlike most traditional diets, you do not have to count exactly how many calories you eat per day, or exclude your favorite foods. In theory, you can eat anything you want as long as it fits into your macro plan.

How do you know how many macronutrients you need?

Calculating your macronutrients requires some basic math. If you do not want to calculate on your own, IIFYM.com offers a macro calculator using your current weight, target weight and activity level.

If you want to calculate for yourself, first find out your “energy balance”, ie how many calories you consume and talk about per day. To lose weight you need to burn 10% -15% fewer calories than you burn. After determining the total number of calories you need to eat per day, you will need to find out how many of your daily calories should come from fats, carbohydrates and proteins. Some IIFYM sites and blogs advocate a strict 40% protein, 40% carbohydrate and 20% fat, but no optimal ratio. Some bodies respond well to fewer carbohydrates, some to less fat. It all depends on the individual.

But in general, the scientific literature is very clear that getting adequate amounts of protein is the most important thing to maximize muscle mass and improve body composition.

Can you really “eat what you want”?

Some nutritionists are in favor of this flexible diet because it does not restrict food choices as long as the right ratio of macronutrients is ingested.
However, this diet is not an excuse to eat what you want. The quality of your diet is still the most important factor. Vegetables, which are full of antioxidants and fiber, will always be a better choice for you than chips or cookies, which are basically empty calories.

How to get started?

Compared to diets that eliminate whole food groups or prescribe complicated and specific food combinations, IIFYM looks far more relaxed.
Simply order your favorite piece of meat with rice today. Here you go!