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I can say that sports means so much to our family. Zak has always been part of sports teams: basketball and soccer. Otherwise, we do many other activities such as tennis, running (especially when the weather is nice) and indoor training almost every day. It is very demanding for our bodies and our muscles. Since we got married, I say that I married a little old man: pain in the back, shoulder and knee. And then, it’s not going to get any better … It’s funny because I write the article while being in a hospital room waiting for Zak to finish his knee surgery. A torn meniscus and ligament during a soccer game. My husband is a sports lover and nothing stops him. He waits a day and goes back to his training and then sometimes he forgets to warm up and that’s how these pains are triggered again.

So I thought about writing an article on the importance of warming up before training.

Why are we warming up?

We prepare our muscles but also our brain for physical exercise. Our heart rate is gradually increasing and so is our blood flow through our muscles, tendons and ligaments. We can therefore avoid certain muscle injuries and also increase the flexibility of our tendons.

Warm-up is not helpful just to avoid muscle injuries. Here are some other benefits:

  • Lubricate our joints to facilitate our movements,
  • Increase the temperature of our blood stream to allow us to hold longer,
  • Increase the oxygen level that goes to our muscles,
  • Prepare our heart for physical activity to control our blood pressure,
  • Allow better performance.

How long does it take to warm up?

It depends on the type of training you are about to do. Generally, 10 minutes are enough for me before my HIIT sessions.

Let’s go back to Zak story…

To relieve his muscles and help him perform (or sometimes survive), he asks me to massage him with Novarnica Pain Relief Cream. To be honest, I wonder if it’s an excuse or if it really relieves his pain. Joking aside, for a few months now, this is the only product I use to relieve back pain and it works perfectly. This is also the case for me: when I don’t want to miss a training session that I want to attend, I apply it before going to the gym. I am also reassured that it is a natural painkiller.

Arnica is a plant used for centuries for healing purposes and several scientific studies prove its many positive effects on certain sores such as muscle and joint pains.

Novarnica Anti-Pain Cream is not only practical for back pain but also for sprains, sprains, cramps, arthritis and bruises.

The brand also offers a Pain Spray for a faster application and a cream (or spray) for the feet that I applied after having spent a day standing in the hospital. On the other hand, don’t forget that no cream or medicine can prevent you from being injured. You must listen to your body and know your limits. It is true that this article is sponsored by Novarnica, but I assure you that it is a product that was used before this collaboration and that we will continue to use. I also want to tell you that if you have persistent pain, I strongly advise you to consult a doctor for proper follow-up.

You can visit this link to find Novarnica products: http://www.novarnica.com/fr-ca/ou-acheter-novarnica/

13 March 2018 0 comment
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You may think that working out is not a good idea since you don’t want to lose weight, but many types of workouts such as strength training will help you gain healthy weights and build sexy curves. If your main goal is to gain weight you should limit the amount of cardio you do in a day simply because it burns a lot of calories and that’s not what you want right?

So, it’s important to be consistent and workout out at least 4-5 times a week in order to see results. By working out, I mean lifting heavy weights! The heavier you lift, the bigger muscles you will build. When training with weights, do 3 sets of 8 to 12 reps for each exercises. This will help you gain weight but still look sexy and fit.


When it comes to gaining weight, what and how often you eat is what will make the biggest difference. If you want to gain weight naturally, you need to change your diet in order to consume more calories.

Try to eat about 5-6 meals a day (breakfast, lunch and dinner + snacks in-between each meal). I’m not saying that you should indulge yourself with fast food and chocolate. You should focus on eating the healthiest food that will nourish your body with essential macronutrients (healthy fats, protein and carbohydrates).

  • Healthy fats: The best options include avocados, olive oil, almonds, nuts, eggs, ghee, coconut oil, chia seeds and flaxseeds. I’m obsessed with guacamole on my toasts in the morning or with chia seed on my smoothie bowls.

  • Clean protein: If your goal is to gain weight and build more muscle, you should eat a lot of protein. To know how much protein you need to gain weight, take your weight and multiply it by 1. For example, if you weight 140 pounds, you should aim for 140 grams of protein a day.

Best options are lean beef, wild salmon, chicken breast or turkey, and eggs. I also recommend taking a supplement of whey or vegan protein to help you meet your daily protein goals.

I usually eat eggs in the morning, 1-2 portion of meat during the day and I’ll have a whey protein shake after my workouts. If I’m hungry in-between meals, I’ll make a vegan protein shake which keeps me full until my next meal.

  • Carbohydrates: Adding this nutrient to your diet will help you gain weight. My philosophy is that my meals should always be balanced: fats, protein and carbohydrates. I avoid simple carbohydrates and always aim for complex ones such as quinoa, brown rice, sweet potato, bananas, apples, and berries.



Remember, it takes time and consistency to start seeing results. Start slow by setting small goals and adapting some of the tips and tricks I gave you above and then you can start setting bigger goals. Always remind yourself that you are doing this for yourself so you can feel healthy and be the best version of yourself.


By Sofya Iden


6 March 2018 0 comment
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