Igor4Pro Solutions

22/12/2025

Results aren’t just about hard work, they’re about consistency 🍑
Showing up, pushing through, and trusting the process—rep by rep, week by week.
Build the strength, earn the shape, and let the progress speak. 💪
🔑

10/12/2025

Pre-ski training builds strength, balance, and endurance—so every run feels smoother and every adventure lasts longer. Prepare your body, elevate your season. ❄️🔥

03/01/2022

First Monday of 2022. For most of us New Year means a new beginning. So I decided to share with you guys a wonderful result of this amazing woman. She’s a single mom struggling with life challenges but she decided to take action and to dance to the beat of her own drums. She is an example that everything is possible if you don’t wait for chances but you take them!
Today is the day! Decide like she did to be the best version of yourself, achieve your goals, don’t make excuses… the decision of being a winner or a loser it’s on you! Start now!
#2022

25/12/2021

We wish a merry Christmas, full of joy and love to all of our friends and future friends. Enjoy your holidays 🤗🎄🎅

13/12/2021

Along with water, proteins are the most abundant substances in the body. All tissues, bones and nerves are mostly made up of proteins. Protein is the main source of building material for muscles, blood, skin, hair, nails and internal organs, including the heart and brain. Collagen, an important protein, participates in the formation of scar tissue, constitutes the protein base of the teeth and the material of which the ligaments and tendons are made and strengthens the walls of the arteries.In addition, proteins are also a source of heat and energy as they provide 4 cal/g. Some hormones are proteins (ex.thyroid hormone and insulin). During digestion, the long protein molecules are broken down into simpler units called "amino acids". Amino acids are necessary for the synthesis of organic proteins and for other building blocks of tissues. Amino acids are the basic units of which proteins are made up and the final product of protein digestion.When a food contains all the essential amino acids it is called a "complete protein". Most meats and dairy products are full protein foods. Most vegetables and fruits are incomplete protein foods. Vegetarian diets can be programmed to contain all proteins. To have a complete protein content, beans can be associated with corn, nuts, rice, seeds and wheat; brown rice can also be associated with the same foods. Proteins, in order to perform their functions, must be digestible and of good quality (high quality proteins). Among the best we find the egg. Soy proteins are complete proteins of vegetable origin, qualitatively equal to those of animal origin and do not contain cholesterol. In adults, protein deficiency can lead to lack of vigor, depression, weakness, and poor resistance to infection. Excessive consumption of proteins does not give advantages, on the contrary it exposes to certain risks. Foods rich in animal protein are often fatty and can contribute to obesity and all related risks. The minimum daily protein requirement is 1.5g protein per kg of body weight. These quantities change according to the condition, conformation and activity level of each individual.

11/12/2021

Fat allows you to store energy, cushion organs, make certain hormones, absorb fat soluble vitamins, and helps with cell membrane integrity. There are three types of fat: trans fat, saturated fat, and unsaturated fat. 
-Trans fat should be cut out of the diet. Most trans fat comes from hydrogenating or adding hydrogen molecules to unsaturated fats. These can be found in margarine, shortening, baked goods, doughs, and fried foods. If you see trans fat on the label it should be avoided.
-Saturated fat does not have any bends, caused by double bonds, in the molecule because it is saturated in hydrogen molecules. In large amounts, saturated fat is known to increase cholesterol levels and can increase your risk for heart disease. Decreasing the amount of saturated fat in your diet can be beneficial. Saturated fat is found mostly in animal sources with high fat contents. It is recommended that you decrease saturated fat intake and lean towards more healthy fats, known as unsaturated fats.
-Unsaturated fat has at least one double bond causing bends in the molecule. These are harder to stack and, therefore, are usually found in a liquid state at room temperature. The number of double bonds allows for the naming of unsaturated fats. Mono unsaturated fats have one double bond while Poly unsaturated fats have multiple or many. Unsaturated fats are known as the healthy fat as they can decrease your risk for heart disease. These healthy fats originate from plant sources such as avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). They can also be found in animal sources such as fatty fish including salmon, mackerel, sardines, tuna, and herring.
Fat gets a bad reputation because it is the highest in kcals and certain types of fat are not good for us, but if you can focus on the type of fat and amount of fat, it is instrumental to a healthy diet.
Whether you are trying to lose weight, maintain, or even gain there is a kcal range that will help you succeed. If you want help determining a good place to start and how to stick with your nutrition related goals, just contact us for scheduling an appointment.

08/12/2021

Carbohydrates provide the body’s energy. As a source of energy, complex carbohydrates are the better choice. However, for overall nutrition, it is more difficult to say.Simple carbohydrates, or sugars, are made up of shorter chains of molecules and are to digest than complex carbohydrates.This fact means that simple carbohydrates produce a spike in blood glucose, providing the body with a short-lasting source of energy.The initial spike in energy is responsible for the so-called “sugar rush” which is followed by reduced alertness and increased fatigue after 30 to 60 minutes (Neuroscience & Biobehavioral Reviews 2019).Complex carbohydrates raise blood glucose levels for longer and produce a more lasting elevation in energy. The primary function of carbohydrates is to provide the body with energy, and complex carbohydrates do this more effectively.Considering the type of food containing the carbohydrate is important, however. Some simple carbohydrates are present in healthful foods, such as milk and whole fruits, that contain a variety of necessary vitamins,minerals, and other nutrients.But some simple carbohydrates are also present in foods with low nutritional value, such as sugary drinks.Complex carbohydrates are also available in processed foods without much nutrition, such as refined white flour. However, many other complex carbohydrates are in more nutritious foods.
A good example of this is fiber, which is a type of complex carbohydrate and a constituent of plant-based foods. Fiber is necessary for keeping the digestive system healthy.Therefore, it is more useful for people to consider the overall nutritional profile of each food they may want to eat instead of focussing on a single nutrient, such as the type of carbohydrate it contains.Complex carbohydrates provide a more lasting source of energy than simple carbohydrates because they take longer to digest. However, this does not mean that all complex carbohydrates are healthier choices.For these reasons, it is essential to consider the whole food rather than just the type of carbohydrate it contains.

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06/12/2021

When someone loses weight, where does the fat go? A study published by the British Medical Journal and conducted by Australian researchers, has finally found the answer dispelling the false myths that the fat would be converted into energy or excreted through the faces or converted into muscle mass. According to one of the authors of the research, the physicist Ruben Meerman “there is widespread ignorance and confusion regarding the metabolic process of weight-loss. The truth is that most of the mass is expired in the form of carbon dioxide”.

What then is the secret to weight loss? Breathe, or rather, exhale! “Our calculations,”the authors explain, ”show that the lungs are the primary excretory organ for fat. Losing weight means unlocking the carbon stored in fat cells.” Which means eating less and moving more. In fact when we fatten the excess of carbohydrates and proteins we ingest it is converted into triglycerides (composed of carbon, hydrogen and oxygen) which are stored in lipid drops inside the fat cells. Exercise is mainly required to unlock carbon.

The result of the research revealed that 10 kg of fat are transformed into 8.4 kg of carbon dioxide, which is expelled from our body when we exhale, and 1.6 kg of water, which are secreted through urine, sweat and other liquids.

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04/01/2021

04/01/2021

04/01/2021