Every month, in November and December, my monthly mileage is not worth even mentioning. As soon as the first nursery virus is at home with us, we have two months in the rhymes and coughs. That’s why I’m without energy while I run through my daily duties, paradoxically, much less than the fact that I will have to have a long weekend run.

And because I was looking through the diet for most of my troubles, the thought sequence was as follows. Strengthen Immunity – promote intestinal microflora – prebiotic, probiotic diet.

Our intestinal microflora has a major impact on many body processes, starting with mood and better the absorption of nutrients, minerals and vitamins ends. A large number of bacteria coexist in the digestive tract. Your beneficial health maintains the digestive system in harmony and consequently contributes to the whole-body balance.

The proportion of favourable and unfavourable bacteria varies, in particular, in our diseases (especially if we use antibiotics or analgesics), stress (including intensive, regular workouts) and the influence of inappropriate diets (many sugars and industrially processed carbohydrates / low fibre).

In order to harmonize the intestines again, it is good to increase prebiotics and probiotics.

• Prebiotics: an indigestible food ingredient that promotes growth and beneficial intestinal activity microflora. Where are they? In root vegetables, onions, garlic, other kinds of vegetables and fruits with peel.

• Probiotics: A live culture with food or as a dietary supplement in capsules. Where is can we find? In white yoghurt with live cultures, acidophilic milk, ripened cheeses and fermented foods (cabbage or fermented food from Asian cuisine as a miso pasta, kimchi and soy sauce).
Capsule accessories are good for diseases. The only problem is that they are not always alive in them microorganisms are still living in the declared amount. In addition, it appears to be more beneficial to support (own) the microflora itself and allow it to gradually recover and regenerate.

Healthy bowels are not only the result of eating enough fibre and prebiotic aprobiotic foods, but also what we do not eat. We do not prescribe antibiotics and analgesics and we restrict it sugar with other unsuitable carbohydrates (white flour, processed foods as breakfast crisps, biscuits, etc.)

What to take from it when we are doing sports? A diet nourishing our intestinal microflora will improve our immune response, so we do not miss out on so many trainings due to viruses and we will not come up with a tightly-built condition. It can promote regeneration for training and definitely maintain a healthy digestive tract, so we avoid the intestinal problems.

I took my own advice on my heart, started to eat the cabbage regularly and I was slightly below the plan, it’s my most efficient running autumn since I got a child at the kindergarten.

This article is prepared for you by:

   Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu.


Making the right decision is the basis for a first small step toward regular exercise or sport activity. First, it is necessary to realise that motives for exercising or engaging in a sport vary. That‘s why we should custom tailor modest personal goals, which we then can achieve. Example. I want to get fit. A small target in this case may be to achieve climbing to the third floor, albeit slowly, but without loosing breath. We don’t need to chase some predefined time result per kilometer. That would cause us yet another pressure – a stressful situation of which we already have enough in our lives. In the beginning,
until we are trained, it is good to follow our feelings and these should certainly be pleasant.

The mental state in which one performs a certain activity most effectively is the state of “flow” also known as being “in the zone”. This state was first described by the psychologist Mihaly Csikszentmihalyi.
It is a state of concentration of attention toward an activity in which one does not perceive time, does not judge oneself. We are just totally absorbed by what we do. How do we achieve this?

1. Our basic needs should be fulfilled. For example, we should not be hungry or thirsty, we should have plenty of fresh air and we should have enough sleep. Then one should have one’s own reason why one wants to train. A given is that one is healthy and is not in pain. When we have a toothache, we will certainly not experience flow. It is essential from a training point of view to set a specific task which we are able to handle, but which is also a little more demanding, so it becomes a challenge. When I know that I can do ten squats easily, I will try to do twelve, or five squats on a balance board. That is the basis of motivation.

2. The conditions in which we find ourselves are also of key importance. That’s why you should choose a place to train in which you feel comfortable. If I do not like a lot of people around, I choose a fitness centre, which is smaller, or a time, which is less busy. If you like music, prepare it in advance in a way that it will pleasantly accompany you and motivate you. Clothing need not copy the latest trend. It should be functional to suck up the sweat well and in the case of outdoors to prevent the body from becoming chilled, for example from the wind. It is important for the clothes to feel comfortable and aesthetically pleasing.

3. Social support is important for continued motivation. It can be your friend or partner. It’s someone who either trains with us or supports and stimulates us continuously, even if we do not feel up to it. Just a call with a gentle nudge “I hope you are already putting your shoes on! ” feels good. If we don’t happen to have someone like that already, don’t be embarrassed to ask someone from your surrounding.

The more we experience the state of flow in the training, the more we are motivated and the desired effect will arrive sooner. Finally, remember that even if you did not find the time to go to the gym today, do just a few exercises at home or at work. „To stay connected is easier than to start from scratch“.

This article is prepared for you by:

pastedGraphic.png   Klaudia Zusková

Expert in Sport and Exercise Psychology