The original recipe for the popular caesar salad will not take you more than a few minutes

When you switch to a healthier diet, you often worry about whether preparing healthy meals takes too much time, or whether your cooking skills are sufficient. See how simply and really in just a few minutes you can prepare an original caesar salad - a very popular tasty dish. A few ingredients, ultra-fast preparation and a nutritionally balanced lunch or dinner are...

13.01.2023 1 minute

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How to build a sculpted chest? Remember these 5 exercises. (PS: Bench press alone won't cut it)

Is a sculpted chest one of your New Year's goals? Bench press should definitely not be missing in your training plan. Having a strong chest shows how seriously you take your training. But this proverbial exercise is definitely not enough to shape your pectoral muscles aesthetically from every point of view. It is important to exercise the chest at different angles. That is why we have prepared an ideal combination of strength and...

12.01.2023 3 minutes

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Healthy salmon with rice noodles and avocado

Treat your body well and provide it with much needed omega 3 fatty acids. This recipe makes the job easy for you because 150 grams of salmon contains about 6 grams of omega 3 which is a bit more than the daily recommended dose of 2 – 4 grams. Why is it so important to get enough of them? Our bodies cannot synthesise them therefore omega 3 must be obtained from diet. They have amazing health ...

09.01.2023 1 minute

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10 Rules Of a Healthy Lifestyle

Lenka Havlíček, nutritional coach, yoga instructor and fitness trainer in one, will explain how the most effective observance of ten simple rules, which are naturally the best lifestyle for our body, can manifest in practice.Our ancient ancestors naturally followed the rules of a healthy lifestyle that were in accordance with the "programming" of the human body. These rules worked perfectly for people tens of thousands of years...

06.01.2023 12 minutes

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A quick exercise routine to improve body mobility

Trainer Martina Takáčová considers body mobility to be one of the key areas to which not only those who do sports in any way, but everyone who wants to have a healthy body should devote themselves. Mobility affects our quality of life and is related to all the activities we perform during the day. Come and learn a simple exercise routine with us, which you can practice, for example, after sitting for a long...

05.01.2023 1 minute

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HIIT Workouts: How to Do HIIT Correctly?

If your workouts feel tedious and never-ending, switch to HIIT - the high-intensity cardio option. In this article, we will tell you how to prepare and do your maximum. You can experience truly intense training anywhere, even at home. With HIIT workouts, you can reach maximum health benefits in a...

04.01.2023 4 minutes

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Do you love Oreos and donuts? This recipe is for you!

Have yourself some donuts with cookies! This recipe combines the taste of your favourite black and white cookies with the softness of donuts. What could be better? Maybe the fact that the low number of calories won’t hurt your figure. Our fitness food blogger Lucka used high-quality and nutritious ingredients which means you can have it with coffee or as a healthy and filling...

03.01.2023 1 minute

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Fitness basics: How to set up an effective training plan?

How often should you exercise? Setting up a training plan correctly is so important, and we often make mistakes while doing it. That is why we called upon our NEBBIA girl and fitness trainer, Klaudia Mikitková. In this article, Klaudia will clarify the training basics and advise on how to get started.   "Since I first entered the gym, I wanted to develop abdominal muscles (SIXPACK) like Michelle Lewin. However, I can humbly dare to say that I have...

02.01.2023 6 minutes

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How to properly set a healthy diet? Learn the basics to achieve your goal

In our January challenge, we focused on two main goals improving your condition or increasing your strength. We know that your goal can be a bit more specific. Maybe you want to strengthen your body, run a marathon in the summer, lift more weight, maybe you want to lose a few kilos or vice versa, gain a few kilos. Thanks to Martina Procházková, a successful bikini fitness expert, come and learn the simple rules by which you can set the right diet and learn basic terms in the...

01.01.2023 9 minutes

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3 tips how to spend Christmas without stress and regrets

Can you smell the cinnamon, vanilla, honey and all the other magical smells of Christmas? To be honest, in the adult world, celebrating Christmas is more about the food than the presents ;). Besides food and gifts, it is also about family reunions, peace and love. It’s a time when our daily rhythms slow down and we can finally sit down, chat, enjoy some Christmas goodies and warm up with mulled wine and punch. For some, these moments bring pleasure and joy to their...

21.12.2022 4 minutes

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New Year’s Resolutions 2023: 5 Psychological Tricks to Achieve Them

The beginning of a new year is a great opportunity to create new habits that can help you grow mentally, intellectually, financially, socially, and physically. We all know that it’s easy to make them, but those pesky new year’s resolutions are difficult to keep and achieve. Statistics state that 46 % of people that make a new year’s resolution are successful in keeping it after 6 months....

20.12.2022 5 minutes

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The most anticipated moment of 2022 is behind us and it rewrote history. How was the Olympia Weekend 2022?

The event that every fan of fitness and bodybuilding has been waiting for has ended. With a record number of athletes, the Olympia Weekend was once again a wonderful peak of the competition season. After two years, the action of the competition returned to Las Vegas, and this 58th year also has its first - it was attended by the largest number of competitors in the history of all bodybuilding competitions!  One of the things we are extremely...

19.12.2022 5 minutes

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3 Steps to Break Bad Habits Successfully

There are so many bad habits that people want to break. Maybe you are a smoker, perhaps you bite your nails, or you drink too much soda. However, the process of leaving your comfort zone filled with pleasurable habits is extremely difficult. Learn how creating habits works and replace the old bad ones with the right habits for you! Dopamine Addicts Habits exist as a shortcut for our brains this way it saves energy to focus on what is important. Our minds...

18.12.2022 4 minutes

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The most beloved Christmas tradition in fitness version - Protein Gingerbread

Did you know that the production of honey dough dates back to the Middle Ages? There were even gingerbread guilds in Europe and gingerbread was a valuable sweet that was often a Christmas gift underneath the Christmas tree. Today, baking gingerbread is one of the most popular traditions in many families. They brighten up the home – every member of the family has fun cutting them out and decorating them. In addition, it’s one of the cakes that we simply can’t imagine...

18.12.2022 1 minute

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Are you taking the right supplements? Check out our guide to the basic supplements!

Supplements are an essential part of bodybuilding. Kind of like barbells and plates. Every year there’s something new on the market that theoretically promises incredible results, but they oftentimes only offer the placebo effect. However, you can find supplements that are truly beneficial to the athlete’s health and performance. Which ones are they? How much do you need to take? We are here to answer all your questions and give an introduction to supplements. These six supplements are...

15.12.2022 5 minutes

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Vanilla Rolls and Linzer Cookies. Bake Your Two Favorite Christmas Recipes in a Healthy and Light Form!

  If we asked you what Christmas smells like, several scents would come to mind – the smell of tangerines or fresh pine needles, but also the smell of fried fish and cabbage soup. But now imagine the time just before Christmas, when families bake Christmas cookies. Do you smell vanilla? :) Thanks to our recipes, you can conjure up the aroma of vanilla rolls and linzer cookies and not worry about whether they are too sweet and unhealthy. We have...

13.12.2022 1 minute

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Active vs passive regeneration: Which one is for you?

You have just finished your intense training. Now, it is time to regenerate, which is often underestimated. Training is only a piece of the puzzle to reach your dream figure and physical shape. What you do in the remaining 23 hours is just as important. In this article, you will learn about the influence of active rest on your next workout.Passive vs. active recoveryPassive rest does not require any...

12.12.2022 2 minutes

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Olympia Weekend Is Coming! What Are Your Tips for the Winners?

This December is packed with events for all bodybuilding and fitness enthusiasts – it’s the month when The Olympia Weekend takes place! You may not know the world of bodybuilding inside out, but you certainly know that the peak in every bodybuilder’s career is competing at Mr. Olympia. It’s sort of like the Olympics. Indeed, it’s no coincidence that the most prestigious title you can win in bodybuilding is called ‘Mr. Olympia’. Anyone who touches dumbbells for...

12.12.2022 3 minutes

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A Tip for a Healthy Christmas Dinner? This Year, Try the Recipe for a Light Sweet Potato Salad!

Who Says Christmas Dinner Food Can’t Be Light? In all cultures of the world, Christmas is a symbol of peace and love, but also of abundance – the most important symbol of which is a Christmas table filled with the most delicious food... The dishes vary from country to country, but they have one thing in common – they are unhealthy. It’s no wonder that after Christmas we often feel full and tired,...

09.12.2022 1 minute

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What to eat after a workout? 6 fitness recipes for the muscle gains

We all want to give perfect performances. Best for every workout. We are looking for the most effective pre-workout supplements, the most effective training plans or even the most suitable hours for exercise. However, we forget about the basics in all the rush to be the best. One of them is a training meal. It is an important element in trying to lose weight and even greater in gaining muscle mass. Don't miss the opportunity to be better and...

08.12.2022 4 minutes

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Diastasis: Find Out if You Belong to a Risk Group.

On Thursday, October 10, we launched the first NEBBIA ACADEMY Talks: Women to Women. If you haven’t caught on to what exactly diastasis is, we would be happy to give you a brief introduction to this project that is close to our hearts. NEBBIA employs many women in various positions. We often reach out to you through social media, newsletters and blog posts like this one. No matter how hard we try, online communication will never be...

21.11.2022 4 minutes

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NEBBIA brings you an exclusive behind-the-scenes look into the most famous fitness & bodybuilding competition in Europe. On Saturday, October 29, 2022, EVLS Prague Pro celebrated its 10th anniversary and NEBBIA was right there to witness the most famous professional fitness & bodybuilding competition in Europe.     Athletes faced each other in the...

02.11.2022 1 minute

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There's never enough of protein! Try this quick and tasty Halloween spaghetti recipe with an extra dose of protein.

There's no time to waste on Halloween! You'll need the extra time to get ready in your scary costume. This is the perfect opportunity to try this simple, quick and healthy spaghetti recipe that might even give you a wink ;)Thanks to the extra tasty protein spaghetti from Max Sport, you can be sure to get the right protein intake. In addition, you now have a unique opportunity to win a box full of protein snacks! Join our...

28.10.2022 1 minute

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Wow, this is for you! Discover the New Technical Materials from the NEXT LEVEL Collection

This autumn we launched our new men’s collection NEXT LEVEL. As the name suggests – you’ll find bits that will help you get to the next level. This collection isn’t just about your progress. Indeed, it is also a way forward for us at NEBBIA. Because of you and your lofty goals, we’ve decided to expand our menswear portfolio by adding functional bits made from technically advanced material. No more sweaty T-shirts after a hard workout! In these bits, you’ll always feel fresh and...

25.10.2022 3 minutes

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Being a NEBBIA Girl & Studying Civil Engineering at the Same Time? Interview with Nina Velická on How Dreams Come True

On Saturday 27th of August at EVLS Amateur 2022 in Prague we were selecting a new member for our NEBBIA girls team. NEBBIA girls is a group of female athletes who both inspire and help our female fans achieve their fitness goals. Thanks to them, we can bring you even more motivation, and training and nutrition tips. The NEBBIA girls project also belongs to our long-term concept of supporting young sports talents in the Czech Republic and Slovakia. NEBBIA girl Nina Velická is one of the new...

24.10.2022 7 minutes

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