The Donatif Blog

Correct Posture: 7 Exercises for Neck and Lumbar Pain

Discover 7 effective exercises to correct posture and relieve neck and lower back pain. A program validated by physiotherapists to improve mobility, well-being and prevent chronic pain, without drugs or invasive treatments.

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Training and exercises
Donatif
1515 Views

How to Set Balanced Meals to Lose Weight

Learn how to build a healthy and complete dish to lose weight without giving up. A simple guide to balancing protein, carbohydrates and fats in every meal, without counting calories. Suitable for those starting from scratch and looking for lasting results.

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Fitness recipes
Donatif
4280 Views

How to Create an Effective Training Plan in 7 Steps

Learn how to create an effective training plan with 7 key steps. Practical guide for beginners and intermediates who want to train methodically, achieve results and become autonomous in programming.

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Training and exercises
Donatif
2218 Views

Running Technique: Improve Efficiency and Performance

Learn how to improve your running technique to run faster, with less fatigue and without injury. Posture, support, cadence and targeted exercises for a more fluid and effective athletic gesture.

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Training and exercises
Donatif
1229 Views

Foot activation for over 50s

Find out why foot activation is crucial after age 50. A practical guide with simple exercises to improve stability, walking and balance, preventing falls and postural pain.

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Training and exercises
Donatif
1753 Views

How to reactivate shoulders and neck after too many hours at the PC

Too many hours at the PC? Stiff neck and shoulders? Discover a quick and easy cervical reset: it only takes 40 seconds to regain relief and mobility with an effective micro routine, wherever you are. Ideal for those who work seated every day.

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Training and exercises
Donatif
3141 Views

How to Design a Home Gym on the Right Budget

Design your home gym with the right budget! Discover the tips for setting up a functional home gym, choosing the essential equipment and saving money without sacrificing quality.

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Sports products
Donatif
63227 Views

Fast Weight Loss: Complete and Safe Guide

Learn how to lose weight fast safely: a complete guide to the best sustainable eating strategies, workouts and habits for fast and lasting results.

Legislation
General information
Donatif
1417 Views

Effective Stretching: Perfect Techniques and Timing

Learn how to stretch safely and effectively: correct techniques, ideal timing, and practical tips to improve flexibility, prevent injury, and aid recovery. A comprehensive, evidence-based, result-oriented guide.

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Training and exercises
Donatif
2485 Views

How to balance carbohydrates, proteins and fats

Do you want to learn how to balance carbohydrates, proteins and fats without complicating your life? This how-to guide shows you how to create complete, healthy, and tasty meals from scratch. Ideal for those taking their first steps in the world of nutrition.

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Training and exercises
Donatif
2513 Views

How to Create an Effective Training Plan in 2026

Find out how to create a tailor-made, effective and scientifically based training plan. A comprehensive guide to planning goals, frequency, techniques, and progression, with a personalized approach that makes you your own personal trainer.

Legislation
General information
Donatif
340 Views

Training Intensity: How to Calculate and Optimize It

Learn how to measure and control your training intensity with scientific methods, practical tools, and strategies to improve each session. A useful guide for those who want to optimize results and train effectively and safely.

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General information
Donatif
1935 Views

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