Valentina Colombo

07/05/2024

In my latest article (available in 🇬🇧 and 🇮🇹) I dive into the critical link between physical activity and cancer. 📝✨

Whether you're looking to prevent it or support your journey through treatment, understanding how exercise impacts your health is key.

🏋️‍♂️ Dive into the science behind how staying active can make a real difference in your life and your health. From boosting your immune system to enhancing your mood, the benefits are truly remarkable!

Head over to the link below to give it a read and join the conversation! Let's empower ourselves with knowledge and take proactive steps towards better health. 💪

The World Health Organization defines physical activity as any bodily movement produced by the musculoskeletal system that requires energy expenditure. Therefore, physical activity does not only refer to exercise, but also to all those daily activities that require a physical effort. To get any heal...

10/04/2024

I'm really happy to share that my first international scientific publication has just been published.

It's been a long journey, definitely not easy, but we made it.

If you are interesting in BFR-t in rehabilitation, please feel free to give it a read.

Background: Blood flow restriction training (BFR-t) data are heterogeneous. It is unclear whether rehabilitation with BFR-t after an anterior cruciate ligament ...

28/02/2024

My latest blog post (available in both 🇬🇧 and 🇮🇹) is here, and this time I'm delving into the world of Type 2 Diabetes and the transformative role of physical activity! 💼💡

From symptoms to strategies, I'm breaking it all down in a comprehensive yet approachable way. Whether you're navigating Type 2 Diabetes yourself or supporting someone who is, my article is packed with valuable insights to empower you on your health journey.

Click the link below to dive into the conversation.
Let's learn, grow, and support each other together! 📚🏃‍♂️

In a previous article, I talked about how physical activity is a panacea not only for healthy people, but for those suffering from diabetes mellitus too. In the following paragraphs I will talk about training and Type 2 diabetes, which, unlike Type 1 diabetes, can be asymptomatic and occurs due to t...

09/02/2024

Whether you're an athlete or a fitness enthusiast, understanding periodization is key to unlocking your full potential in training. 💪

Here's a sneak peek of my blog article (available in 🇬🇧 and 🇮🇹 ):

🔄 Learn about the principles of variation to keep your training effective and avoid hitting plateaus.
🔄 Dive into the different cycles of periodization: macrocycle, mesocycle, and microcycle.
🔄 Explore various periodization models like linear, block, and wavy to find what works best for your goals.

Check out the full article on my blog for a deeper dive into optimizing your training regimen! 💡

A successful training program requires systematic, logical and meticulous planning. The coach's ability lies right here, in identifying the athlete's short- and long-term goals, and planning a training program bearing in mind that things may not go as planned. The term periodization was used for the...

01/02/2024

In my latest blog article (available in both 🇬🇧 and 🇮🇹 language) I dive into the intricate relationship between Type 1 diabetes and physical activity. 🏋️‍♂️💉

Understanding the nuanced interplay is crucial for individuals managing Type 1 diabetes. From insulin modulation to glycemic control, my article breaks down the scientific intricacies of:

🔄 Insulin dynamics during exercise
📉 Impact on blood sugar levels (hypoglycemia & hyperglycemia)
🔍 Strategies for managing workouts with precision

Living with Type 1 diabetes means a unique approach to workouts, and in my article, I explain how to navigate exercise, insulin, and glucose levels effectively. 🤸‍♂️🍏

If you or someone you know deals with Type 1 diabetes or just loves fitness, tap the link in my bio for a read that's both informative and easy to grasp. Empower yourself with knowledge! 📚🧬

Training is a pleasure for body and mind, but, unlike healthy individuals, type 1 diabetics need extra care when it comes to organizing and managing their workouts. Type 1 diabetes is a chronic disease that can cause considerable concern in those affected. Unlike a long time ago when insulin adminis...

25/01/2024

Exercise can make a big difference if you're dealing with diabetes. 🤔 In my latest blog article (available in both 🇬🇧 and 🇮🇹 language) I spill the beans on the awesome connection between exercise and managing diabetes. Let's break it down!

📚 What's Diabetes Mellitus?
Diabetes mellitus is like a health puzzle affecting a bunch of people worldwide. Over 300 million folks are dealing with it, and 55 million of them are in Europe! 😲 My article unpacks what this is all about and why it's crucial to know.

🤷‍♀️ Diabetes Types: Let's Keep It Simple
I'm demystifying the diabetes types – Type 1, Type 2 – don't worry, it's not too complicated! Learn the basics without the jargon and why different approaches work for different types.

💪 Exercise: Your Super Sidekick!
Exercise isn't just about looking good. It's like a superhero for managing diabetes. I explain how moving your body can help control sugar levels and keep your heart happy.

👯‍♂️ Making Exercise Fun for Everyone
Curious about how I work with someone dealing with diabetes? 🤔 Peek behind the curtain with me!

⚖️ Your Journey to a Healthy Life
If you're thinking about starting a fitness journey with diabetes, it might seem like a challenge, but trust me, it's totally doable!

Leave a comment if you have any questions or send me a message for a chat. Let's kickstart your feel-good journey! 🚀

Scientific literature has widely demonstrated that exercising has huge health benefits: body weight management, prevention of cardiovascular diseases, tumors and chronic conditions, improvement of lifestyle. Everyone can benefit from physical activity, especially those who suffer, or have suffered,....

17/01/2024

🏋️‍♂️ Mastering Bench Press Safety 🏋️‍♂️

Today we delve into the intricacies of bench press safety with my latest blog (available in 🇬🇧 and 🇮🇹), meticulously crafted to ensure a secure and effective training experience.

🔒 The bench press is a fundamental compound exercise that requires meticulous setup. In the article I talk about the role of racks, safety bars and clips in guaranteeing the safety of solo practitioners and those engaging in challenging lifts.

💡 Opinions about the usage of clips during the bench press are conflicting. My 2 cents? Prioritizing safety. Uncover the application of clips with a workout partner and the safety bars, especially when lifting loads exceeding 70% 1RM.

🔄 Contemplating the Smith machine as an alternative warrants careful consideration. In the article I delineate its advantages and drawbacks, emphasizing the prudence of opting for a spotter or incorporating additional safety measures to mitigate potential risks.

👥 I can't emphasize the role of a spotter enough. However, for lonely gym goers like me, the judicious selection of a rack with strategically positioned safety bars is a paramount safeguard against unforeseen challenges.

Find out more in the full article and improve your bench press performance risk-free. 💪🔬

The bench press is one of the most popular exercises in the gym and together with squats and deadlifts it is considered a fundamental exercise. Loved above all by the male public for its contribution to the development of the pectoral muscles, it is not, however, free from risks. In a previous artic...

08/01/2024

🌟 Finding Your Way Back to Training after the Flu! 🌬️☕🏋️

With the onset of winter, cozy evenings with hot chocolate become a norm, but so does the yearly flu peak! 🤧 Despite the festive cheer, the flu's impact on our health is undeniable.

In my latest blog article (available in both 🇬🇧 and 🇮🇹), I dive into the question my clients often ask after recovering from the flu - "When can I return to the gym?" The answer isn't one-size-fits-all, and it involves understanding your unique situation.

Here's a sneak peek at what I discuss:

1️⃣ Understanding Symptoms:
👉 "Neck-up" symptoms, like a cold, might allow for adjusted workouts.
👉 "Neck-down" symptoms are a signal that you need rest, especially if fever is present.

2️⃣ Tailored Approach:
👉 Individual factors like health history influence training during illness.
👉 For some, light activities and fresh air might aid recovery better than intense workouts.

3️⃣ The "Open Window" Theory:
👉 Intense training in athletes can briefly suppress the immune system, affecting susceptibility to infections.

4️⃣ Importance of Rest:
👉 Returning too soon can lead to relapses, extended recovery times, and potential health risks.

5️⃣ Gradual Return to Training:
👉 Wait until fully recovered before resuming.
👉 Start with lighter sessions and gradually progress back to your routine.

6️⃣ Self-care is Key:
👉 Prioritize nutrition, hydration, and ample rest.
👉 Don't forget - a break won't nullify months of hard work!

My latest blog article provides a comprehensive guide to know when it's safe and beneficial to workout again after the flu. Remember, your health is the priority! 🌟💪

Read the full article for a deeper understanding and helpful tips. Stay informed, stay healthy! 🌿✨

With the arrival of winter, evenings spent with a nice cup of steaming hot chocolate in hand, perched under a soft blanket watching our favorite TV series on the sofa also begin. Christmas is coming, colored lights are everywhere and the cities are festively decorated. Put like this, winter seems li...

18/12/2023

🎄🌟 Christmas Holiday 🌟🎄

As the holiday season approaches, I wanted to give you a heads up about my Christmas closure dates. I'll be taking a break from Monday 18th December to Sunday 7th January to celebrate this magical time with family and friends.

I'll be in Italy 🇮🇹 to recharge the Italian Power battery!💪🔋⚡️

I'll be back in January with fresh energy and ideas to make the upcoming year even more amazing for all of us!

Let's make the most of this holiday season, recharge our spirits, and get ready for an incredible 2024 together! ✨🎁

MERRY CHRISTMAS AND HAPPY NEW YEAR TO ALL OF YOU 🍾🥂🤗

12/12/2023

🎿⛷️ Ready to hit the slopes? 🏂🏔️ But before you rush, let's talk about staying safe out there! 🚠 My latest blog article (available in both EN and IT language) dives deep into crucial tips on preventing injuries while skiing and snowboarding, wrapping up a series of prep articles for the upcoming season.

👀 Missed my previous post about common snow sport injuries? Catch up now!

❄️ It's not about staying home, it's about staying safe! Discover how to protect yourself from injuries and make the most of your snowy holiday. From pre-season prep with total body training and nutrition to on-slope precautions and even environmental factors, this article covers it all!

🏋️‍♀️💤💡 Strengthen your body, fuel it right, and rest up! Pre-season prep is key! Learn more about training for the slopes in my blog.

🏂🎿 Pro or beginner, everyone benefits from brushing up on skills! Equip yourself with the right knowledge to navigate the mountains safely. Plus, find out about essential gear and apparel for an unforgettable day on the snow!

☀️❄️ Don't overlook the environment! Altitude, UV rays, temperature, and avalanche risks play a significant role. Stay informed and protected with these essential tips.

Are you ready to conquer the next ski season with confidence? Read the full article now! Have questions? Drop a comment or message me! Let's ensure your next snow adventure is a safe and thrilling one! ❄️🚡⛑️

In a previous article I talked about the injuries that most frequently occur in those who practice skiing and snowboarding. If you missed it you can find it here. In reading it you might probably think that "maybe it would be better to stay at home rather than go for skiing", but I would like to rem...

06/12/2023

🎄✨ This Christmas, Gift the Power of Relaxation & Recovery! 🎁🌟 Treat your loved ones to my exclusive Christmas Massage Vouchers, offering a choice between Sports, Deep Tissue, or Swedish Massage sessions! 🎅💆‍♂️

Sports Massage targets those sore muscles, aiding in recovery and enhancing performance. The Deep Tissue Massage dives into those knots, providing deep relaxation and relief. Or opt for the relaxing Swedish Massage, perfect for unwinding and relieving tension.

🌿 Each voucher brings a personalised touch to the gift of self-care, allowing your friends and family to choose the massage that suits them best.

🎉✨ Spread the joy of relaxation this Christmas! Get in touch to grab your vouchers and let your loved ones experience the revitalizing effects of these specialised massages! 🎁💪

29/11/2023

🏂⛷️ Dreaming of hitting the slopes this winter? Before you gear up for your snowy adventure, it's crucial to understand the potential risks. 🌨️❄️ My latest blog article (available in both 🇬🇧 and 🇮🇹 language) dives deep into "The Most Frequent Injuries in Skiing and Snowboarding." 🚑🩹

Based on comprehensive research and a 2019 study by Weinstein et al., this article unveils the most common injuries that winter sports enthusiasts encounter. From musculoskeletal strains to serious head and spine injuries, it's crucial to know your risks to prepare effectively! 🤕💡

Whether you're a skier or a snowboarder, learning about these injuries is key to enjoying your time on the slopes while staying safe. From wrist fractures to ACL tears and beyond, understanding these risks empowers you to take preventative measures. 🤔🏔️

But fear not! The goal isn't to scare you off the snow; it's about equipping you with knowledge to have a blast responsibly. Stay tuned for my upcoming article, where I'll share valuable tips on how to safeguard yourself and prevent these injuries. 🛷✅

Hit that like button to stay updated and ensure you're fully prepared for your winter getaway! Don't miss out on these essential insights! ❄️🤗

An injury in the snow is definitely something that every winter sports enthusiast would like to avoid. In this article I will reference a 2019 study by Weinstein et al. entitled "Common Skiing and Snowboarding Injuries" and I will tell you about the most frequent skiing and snowboarding injuries so....