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Monday 09:00 - 17:00 Tuesday 10:00 - 17:00 Wednesday 10:00 - 17:00 Thursday 10:00 - 17:00 Friday 10:00 - 17:00

Monacofit, Maskavas Iela 10, Riga (2026)

28/03/2024

We are sure that most of you have been complimented on your appearance at least once in your life, how does that make you feel?

Appearing good and pleasing yourself is not a sign of frivolity. Instead, it is about building self-esteem and promoting a perfect balance between body and mind.

Our self-esteem, or lack of it, is largely driven by our cognition, so our self-image is a product of our self-esteem and it has a huge impact on our motivation, well-being and mental health.

If we stop taking care of ourselves and don't like ourselves, this can be one of the reasons why a lot of things in our daily lives don't work out as well as we would like and can lead to depression.

Remember the way how you look and you you feel depends only on YOU! So start taking care of yourself right now.

✅Sign up for personalised diet plan here and always look great: https://tinyurl.com/4csxavzu

20/03/2024

How does good nutrition affect the skin? 😍

We all know that healthy, glowing skin is important. Skin care with creams and modern products is just as important as a healthy diet, because good skin starts from within.

How can a healthy diet help your skin health?

👉When advising people to exclude certain foods or food groups from their diet, it is also important to explain what can be substituted - both in terms of nutritional value and taste. We tend to get very used to certain tastes, so it is good to have alternatives in this respect too. When it comes to changing dietary habits, it is worth carefully reviewing habits - it is not always necessary to continue with entrenched traditions. It's even fun to discover new foods that were previously unknown. A well-thought-out diet not only helps your skin to be healthy and look beautiful, it also makes you feel good.

Here are some examples, how different food can help you to keep your skin healthy:

✔️Fruit and vegetables contain powerful antioxidants that help protect the skin from cell damage caused by free radicals.

✔️Vitamin C supports the immune system, promote skin radiance and help heal blemishes. The best sources are blackcurrants, blueberries, broccoli, kiwi, oranges, papaya, strawberries and peppers.

✔️Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega 3 fatty acids , which are important for maintaining skin health.

Water is essential as well. Water keeps your body hydrated and refreshed and helps maintain your skin's elasticity.

These are just some examples on what food can help you to maintain a healthy skin. Of course external skincare is also very important, not only for the better skin, but also for your mental health and self respect. If you have a skincare routine and a healthy diet then we are sure that you look and feel stunning!

✅Sign up fort personalised diet plan here: https://tinyurl.com/yzpyy84x

11/03/2024

Yes, there can be a healthy burger, it exists! 😍Check out this very delicious recipe: Sinless beef burger!

✔️You will need: red onion, garlic, tomatoes, mushrooms (of your choice), greek yoghurt, rucola, pepper, olive oil, mustard, honey and ground beef.

🥣Preparation:

Set the oven to 180 degrees and let it heat up for 5 minutes.While the oven is heating, put ground beef with a finely chopped garlic clove in a bowl. Add pepper to taste and mix everything up thoroughly. When the oven has heated up, form a meat patty and bake it for 15 to 20 minutes. Prepare a sauce. Put additive-free Greek yoghurt in a bowl, add 1/2 tsp. mustard and 1/2 tsp. honey. Stir and allow the tastes to permeate. While the meat is cooking in the oven, dice mushrooms and slice 1/3 onion into rings. Heat 1 tbsp. olive oil on a pan, and fry the mushrooms with the onion rings until the onions turn golden. Make a burger by putting a 2 cm tomato slice at the bottom, followed by a handful of rucola, the meat patty, sauce and mushrooms. Put another thick tomato slice on top.

Make sure to try this recipe and share it with your loved ones!

✅Sign up for personalised diet plan here: https://tinyurl.com/mphbw6wd

06/03/2024

I don't eat much sugar! 🍭We often hear this from people who eat a healthy diet, but sugar is tricky and can be found in almost any food you eat. Yes, yes, sugar is not just that white or brown powder you add to your tea or coffee.

👉Sugar can be found in jam, ketchup, yoghurt, salad dressing, canned fruit, cereals and many other products.

Nowadays, sugar is added to so many products that if you really want to avoid it, you need to check the ingredients of the products you eat on a daily basis.

Are you sure you are not using sugar?

Remember that too much sugar is not good for your health!
For 100g of serving >5g of sugar is moderate and >10g of sugar is already high!

✅Follow us for more health and weight loss tips or simply sign up for a personalised diet plan here: https://tinyurl.com/42hntrt9

25/01/2024

In the quest for optimal health and well-being, many unconventional practices have gained popularity. On such practice that has been garnering attention is the age-old ritual of cold showers. Beyond the initial shock to the system, cold showers are believed to offer benefits for both body and mind.

📍Cold showers have the ability to stimulate blood circulation. When exposed to cold water, blood vessels constrict and then dilate, leading to increased blood flow. This improved nutrient delivery, fasters recovery after workouts, and overall cardiovascular health.

📍Cold showers are known for their invigorating effect. The sudden exposure to cold water can trigger the release of adrenaline, a hormone associated with increased energy and alertness. For those looking to kickstart their day with a natural energy boost, a cold shower might be just the ticket.

📍Cols exposure has been linked to the release of endorphins, the body’s natural mood enhancers. Regular cold showers may help alleviate symptoms of stress, promoting a more positive mental state.

While the idea of taking cold showers may be with skepticism initially, the potential benefits for both the body and mind are worth considering.

✅Sign up to personalised diet plan here: http://tinyurl.com/ms2bpaxt

23/10/2023

As summer turns to autumn and the temperature outside drops, we all want to stay indoors more, but there are so many great activities to do outdoors.

Autumn outdoor activities:

📍Apple picking- Even if you don't have your own garden to pick them from, look for apple orchards near you and help local farmers harvest their crops.

📍Go for a hike - Longer walks or hikes have always been good for your health, whether it's summer or autumn.

📍Collect colourful leaves - autumn brings bright colours and by going for a walk you can collect lots of beautiful leaves to use as decor for your home.

📍Rent a cottage outside the city - getting away from the busy city is good for your health, and why not in autumn when the leaves change colours and nature becomes more mysterious.

📍Picnic - Even if the weather is getting colder, it doesn't mean you can't go for a picnic in the park or to a campsite. Bring hot tea and your favourite food and enjoy the autumn chill.

Remember that we were born to be in movement, and nothing can change that. Stay healthy and active throughout the year.

18/10/2023

How does aroma affect us and our food choices?☕

We may think that the taste of food is mainly determined by what we feel on our tongue, but in fact our sense of smell is much more important - do you smell sweet, sour or spicy foods? 90% of food taste is not determined by taste, but by smell.

Smell has a big impact on our food choices, for example many people like the smell of coffee but find coffee disappointingly bitter. This means that most people notice the smell before the taste.

📍Smell plays an important role in human life. It helps us to spot the foods we want, it influences our mood and it plays a very important role in our sense of taste.

Have you ever noticed this? Let us know in the comments what do you think about the importance of smell.💬

09/10/2023

Can food really boost my immune system?🧐

The immune system is a complex mechanism of cells, chemicals and processes that constantly protects the body from invading pathogens - viruses, toxins and bacteria. Sometimes the immune system fails because it cannot cope with invaders. How can infections and other diseases be avoided? By keeping your immune system working at its optimum, whatever the season.

Strengthening the body's immunity is a daily job. One of the most important organs for the normal functioning of the human body is the gut, which plays an important role in the immune system.

🍋In order to prevent colds and strengthen the body's immune system, it is most important to consume enough vitamin C (which promotes the production of interferon in the body, which has a veridical effect, vitamin C is involved in metabolic processes, the nervous system and strengthens the body's defences), vitamin E and vitamin A (which help strengthen the body's defences), zinc and selenium, Omega-3 and products containing phytoncides. Phytoncides are the most 'warlike' of the nutrients because they kill micro-organisms. Onions, garlic, chives, arugula, turnips and celery are the most rich in phytoncides.

Nutrition is one of the most important components of a healthy lifestyle. Its basic principles are variety, balance and moderation. A healthy diet provides the body with enough energy and nutrients to meet the needs of a healthy person in environmental, work and living conditions.

📍The diet should contain sufficient protein, fat, carbohydrates, water, minerals, vitamins, fibre, etc. It is advisable to use a variety of foods to get the nutrients you need, as each of them alone does not contain all the components you need.

If you are on a strict diet or your lifestyle somehow prevents you from getting enough vitamins from food, only then do we recommend taking supplements. Remember it is practically impossible to get enough vitamin D in the doses our bodies need. D vitamin is very important to our immune system.

05/10/2023

Remember, Losers Don't Starve!💪
At MonacoFit, we believe in nourishing your body, not depriving it. Say goodbye to crash diet and hello to sustainable, healthy choices! Join us on this journey to a happier, healthier you.

30/08/2023

Men and women are different in many ways, but have you noticed that food intake is not the same?🧐

Sitting at the dinner table, a man is likely to have a larger portion than a woman.

The basic principles of healthy eating are similar for men and women. Eat when you are hungry and stop when you are full. Consider calorie needs first. As men tend to have a larger stature (hight and wight) and more muscle mass than women, they also have higher calorie needs than women.

It is important to remember, that diet is not only about how you look, it is all about how you feel. With healthy diet and daily exercises make sure that every next day is full of energy!

✅Sign up to your personalised diet plan right now: https://tinyurl.com/2p8pty8m

28/08/2023

Dairy products can be part of a healthy diet for many people as they are a good source of calcium, protein and other important nutrients. However, their healthfulness may depend on a variety of factors, including an individual's specific dietary needs, preferences and possible intolerances or allergies to dairy products. Some people may avoid dairy products because of lactose intolerance, allergies or dietary restrictions.

For those who cannot consume dairy products, alternatives such as plant milks or fortified non-dairy products are available.

🥛Some dairy products, such as yoghurt and kefir, contain probiotics, which are beneficial bacteria that promote a healthy gut microbiome and support digestive health.

So the answer to the question of whether dairy products are healthy is that it actually depends a lot, dairy products offer many benefits but not everyone can eat them!

✅Sign up to personalised diet plan here: https://tinyurl.com/3tvbub5v

Monacofit

28/03/2024

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11/03/2024

06/03/2024

25/01/2024

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Monday	09:00 - 17:00
Tuesday	10:00 - 17:00
Wednesday	10:00 - 17:00
Thursday	10:00 - 17:00
Friday	10:00 - 17:00