Artiklid
FitQ Studio · 83 artiklit
Why Does Weight Loss Work for Some but Stall for Others?
Energy balance explains weight change. The DELTA Grid helps organize our understanding of what shapes our eating, physical activity, and the sustainability of change.
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Is breakfast really the most important meal of the day?
We have been told this since childhood: breakfast is the most important meal of the day. At the same time, opposing views are becoming increasingly widespread...
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How Does Too Little Sleep Affect Your Appetite?
Imagine two days. On one day, you’ve slept for eight hours; on the other, only five. The food on the table and your workout are exactly the same on both days. Yet on the second day, you may...
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A test that reveals more about your physical fitness than many others
The one-leg standing test shows how well your body is aging. See how many seconds is typical for your age, what the result means, and how to train your balance.
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How Much Salt Is Too Much?
Salt is quite a peculiar character in the world of nutrition. On the one hand, nearly every health recommendation warns against it: cut down on salt...
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Creatine explained simply: who it is for, how much to take and why
Creatine is one of the most extensively researched, yet also widely marketed sports supplements. It is associated with greater strength, muscle growth and improved athletic performance,...
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A test developed in Finland that measures your fitness without running
Walk 2 km as fast as you can, enter your time and finish heart rate—and get a fitness index. The test was developed at the UKK Institute and validated against laboratory measurements...
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The Electrolyte Boom: Is Plain Water No Longer Enough?
After a tough workout, many people reach for a sports drink or electrolyte powder. The packaging promises better fluid balance...
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The alkaline diet: what does the science say?
Do you also drink magic water every morning to maintain your body’s pH? That is exactly how self-proclaimed health experts now recommend everyone start their day...
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Research chemicals in a syringe: how dangerous are popular peptides?
This article explores peptides and their rapidly growing popularity. Videos circulating on social media present injectable...
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New macro settings: choose percentages or exact gram amounts
You can now set your carbohydrate, protein and fat targets in two ways — either with the existing percentage split, which adjusts automatically, or with fixed...
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What should you know about the role of meat in a balanced diet?
Meat has long been a regular part of the human diet. Its impact on health is now receiving increasing attention. Excessive consumption of red meat...
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High-Protein Products: Marketing or a Healthier Choice?
In recent years, more and more products labelled “high in protein” have appeared on store shelves. Protein yoghurts, protein puddings and protein bars...
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STUDY: How to Make Sure You Lose Weight
We reviewed data from more than 50,000 people trying to lose weight. Three fascinating findings: consistency wins, weighing yourself matters, and most people who are “stuck” simply do not log everything...
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How Much Weight Does the Average Estonian Want to Lose?
An analysis of data from more than 57,000 users of FunTastyQ Fit (formerly Geneto) shows that the average Estonian who wants to improve their health would like to lose 11.5 kg, or about 15% of their...
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“Pico-Ionic” Magnesium and Other Miracle Cures
Chicken is an excellent source of protein, but our company’s chicken is absolutely sensational. It comes from chickens with two legs and two wings, which makes it...
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Mobile payment—the most convenient way to pay for FitQ services
You can now pay for services on the FitQ platform conveniently by mobile payment—without a bank card or online banking. Payments are confirmed with an SMS code, and the amount...
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Who Is the Average Nutrition App User?
What is the average nutrition app user in Estonia like? We analyzed data from 57,537 users and found that the typical user is a slightly overweight woman. More than half...
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GALLERY: Elva Workout Marathon 2026
Kayvo Kroon’s photo gallery from the Elva Workout Marathon at Elva Sports Hall on January 11, 2026
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Winter Swimming and Ice Baths: Myths and Reality
Ice baths and winter swimming have acquired an almost mythical status in recent years. People talk about fat burning, “boosting metabolism” and even miraculous effects on body weight...
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International No Diet Day—a day that calls for self-love
Every year on May 6, International No Diet Day is celebrated around the world to promote body positivity, self-love and mindful eating. The day encourages us to let go of excessive restrictions and unrealistic body standards, reminding us that physical and mental health are inseparably linked. It is the perfect opportunity to make peace with your body and focus on self-care.
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How Do You Download GPX Data from Your Run?
If you want to analyse or share your running data or use it in another app, downloading a GPX file is the best solution. GPX is a universal format containing precise information about your...
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The keto diet: an effective weight-loss method or a health risk? A nutrition counselor explains
In recent years, the keto diet has become increasingly popular. The media presents it as a miracle weight-loss method, with success stories and recommendations from "experts"...
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Healthy, Lasting Eating Habits: The Power of the 1% Habit!
Eating habits: small steps, big wins. Many people begin building healthy eating habits with great enthusiasm—they embark on a strict...
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Drinking Water: Drink 2 Liters a Day—A Simple Step Toward a Healthier Life
Adequate water intake supports your health and well-being. Drinking at least 2 liters of water a day is recommended to improve metabolism, energy levels, and concentration. Water can also support weight loss, aid digestion, and reduce stress. Start your day with a glass of water, carry a water bottle with you, and add lemon or berries for flavor. One simple habit can make a big difference—start today!
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5 Handfuls of Vegetables a Day—A Simple Way to Make Your Life Healthier
If life could get better with just five simple steps a day, would you give it a try? Five handfuls of fresh vegetables a day is the ideal first step toward better health. It is the minimum that...
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Early March – the perfect time for a 35-day health challenge
March is the perfect time to take on FitQ’s 35-day health challenge. With simple daily steps, you can welcome spring feeling lighter, fitter and equipped with healthier habits. Give it a try!
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Weight Loss – How Can You Achieve Lasting Results? Advice from a Nutritionist!
How can you lose weight and keep it off for good? It’s absolutely possible! But to do so, you need to forget crash diets and extreme methods, which often bring...
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The ABCs of Nutrition – Making the Basics Simple and Clear
Would you like more energy and a greater sense of well-being? A balanced and varied diet plays an important role in supporting good health and well-being. Have you ever...
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Defence Forces Preparation Program "Koos Vormi"
To prepare for the Defence Forces' general physical fitness test, regular and varied training that develops endurance, strength, speed and flexibility is recommended. It is also important...
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Enjoy the Process or the Finish Line?
Discussions about goals often focus on the outcome, but the real value lies in the process. If we focus only on the finish line, boredom and emptiness can set in. We can make the fitness journey more enjoyable by noticing small moments of joy, learning and practising gratitude. Results will follow naturally when we enjoy the journey.
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Postpartum Weight Loss: 10 kg Lighter with the FunTastyQ Fit App
It all started when the extra kilos no longer came off by themselves after the birth of her second child, and something had to be done about her postpartum weight loss. At first...
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Calorie Calculator - Your Guide to Smarter Nutrition and Training
Looking for an easy way to calculate your daily calorie needs? Our calorie calculator helps you make smart choices about nutrition and training by taking your TDEE, or total daily energy expenditure, into account. Achieve effective weight loss or muscle gain with a balanced diet and take control of your health. The personalized calculation factors in your age, weight, sex and activity level to provide accurate results.
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Free Workout of the Day – FitQ’s Daily Workout for Everyone!
FitQ offers everyone a free workout video every day! The Free Workout of the Day (FWOD) changes daily, offering exciting workout ideas for every fitness level. Everyone can benefit from this easy-to-access workout—start or end your day with FitQ and take a step toward a healthier lifestyle!
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Beginner Skiing Course – Your Chance to Start Skiing or Refine Your Technique!
Start skiing with FitQ Studio’s beginner course! Under coach Bert Tippi’s guidance, you’ll learn proper technique, receive a training plan and prepare for the Tartu Marathon. Learn how to choose skiing equipment, enjoy your training and benefit from practical advice. Ideal for beginners and anyone looking to improve their skills. Join today!
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Ultra-Processed Foods Are More Dangerous Than Overeating
Research suggests that ultra-processed foods (UPFs) may increase fat levels in muscles even when consumed in moderate-calorie diets, potentially raising the risk of osteoarthritis. Their links to broader health problems, including cancer and heart disease, highlight the need to prioritize minimally processed foods and change food policy.
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How Can the Right Morning Routine Give You More Energy Throughout the Day?
A morning walk is one of the best ways to start the day. Walking not only invigorates the body and mind, but also helps create a positive mood and boost your energy levels. When you start your day...
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How Are FitQ Points Calculated?
All FitQ users who actively work out on our platform have probably noticed the points adding up on their dashboard. As soon as you do even a little something on the platform, your activity points start ticking up...
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FitQ Fitness Index – a new and exciting way to compare your physical abilities with others
FitQ is introducing an exciting new tool on its platform for objectively measuring your physical fitness: the FitQ Fitness Index. You can quickly find your current Fitness Index score on your dashboard (see...
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Estonian Youth and Their Readiness to Serve in the Defence Forces
The physical fitness of young people entering the Estonian Defence Forces is generally satisfactory. Most are strong and healthy, although some still have room to improve their physical fitness. Although...
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How Can You Earn Extra Income as an (Online) Trainer?
Earning extra income as an online trainer can be an exciting and varied challenge. Stepping outside the traditional training studio and sharing your skills in the digital world can open doors...
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Why Offer Online Training, and How Can You Succeed as an Online Trainer?
In today’s fast-paced world, more and more people are looking for convenience and flexibility in their workouts. Online training has become an increasingly popular way to achieve health and fitness...
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11 Tips for Getting Back into a Routine After a Long Summer Break
The summer months are often filled with holidays, relaxation and freedom, which can lead us to neglect our usual exercise and eating habits. But autumn is the perfect time to reconnect...
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Balanced Menu Tips – Healthy Choices for the Summer Barbecue Season!
With summer comes a greater desire to fire up the grill and enjoy outings and picnics. During the summer barbecue season, it is important to remember that healthy food choices help keep our bodies in good...
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Children’s Nutrition During Summer Break + 9 Quick Recipes for Kids!
Children’s nutrition during the summer is important for supporting their healthy development and well-being, even when meals may not be as balanced or regular as they are during the school year. During the summer months, children are usually...
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How to Start Running and Why Proper Running Technique Matters
Running is a great way to improve your fitness and maintain your health. However, proper running technique is important for preventing injuries and maximizing the benefits of your workouts. Here are some...
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5 Ways to Make Lasting Changes to Your Physical Activity and Exercise Habits!
Physical activity and regular exercise are essential parts of a healthy lifestyle. However, making lasting changes to your activity level and exercise habits can be challenging....
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How to Make Lasting Changes for Healthier Eating
When it comes to healthy eating, your overall well-being and how you feel are undoubtedly important to you. If you want to make lasting changes to your eating habits, there are several strategies you can use. Which...
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Does a “cheat day” mean failure?
Weight loss is often a long and challenging journey that requires commitment, willpower and consistency. Many people feel motivated after successfully losing weight and want to...
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How Do Strong Back Muscles Help Prevent Lower Back Pain?
Lower back pain is a common problem for many people. Back pain can be caused by several factors, including poor posture, a sedentary lifestyle, injuries and ageing. Read...
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What Causes Low Back Pain?
Our trainers are often asked: why do I have low back pain on the right/left side, or nerve pain in my lower back? They also ask which exercises might be recommended by low back pain treatment guidelines. Unfortunately, there is no single answer—...
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FitQ Studio OÜ acquires Gymwolf
Estonian software company FitQ Studio OÜ, which builds software for personal trainers, has acquired Gymwolf OÜ, a company operating in the same field for around a decade. Gymwolf is a platform with...
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FitQ Studio OÜ Acquires Gymwolf OÜ, a Company in the Same Industry
Estonian startup FitQ Studio OÜ, which develops software for personal trainers, has acquired Gymwolf OÜ, a company that has operated in the same industry for around a decade. Gymwolf is a platform with more than 25,000 users that...
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11 Tips for Staying Active and Making Healthy Food Choices While Working in an Office
Modern working life can be fast-paced and stressful, while overwork and burnout are becoming increasingly common. One way to prevent these problems is to look after both your mental and physical...
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Why do we gain weight in spring, and how can we lose those extra kilos by summer?
Spring is a time when the weather gets warmer and the sunshine draws us outdoors more often. This can make us want to host garden parties and enjoy barbecues with friends and family. But these enjoyable...
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Common Nutrition and Diet Myths
Nutrition and dieting are very popular topics today. Unfortunately, there are also many myths and misconceptions that can even harm people. In this article, we explore some common myths...
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Is Lasting Weight Loss Possible?
Healthy eating is one of the most important factors affecting our overall health and well-being. Yet many people make the mistake of following extreme diets to lose weight quickly...
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Gym Workouts or Home Video Workouts?
We live in a fast-paced world where time is a very valuable resource. However, exercise requires time and commitment, which can make it difficult to maintain a regular workout routine. Fortunately, we...
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Home Workouts – How to Get Started?
Common questions include: How do you get started with home workouts? What is the best home workout plan for women or men? Should you follow a workout video or buy a personalized workout plan?
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Scientifically proven: Just 15 minutes of exercise a day gives you these 5 benefits!
Spending time with friends? 15 minutes fly by. Waiting in a long line? The same amount of time feels like hours. It’s the same with exercise. Some people enjoy a long, satisfying workout; others...
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How to Stay Consistent with Your Workouts
As the new year approaches, many people set health goals. They want to start exercising, lose weight and eat more healthily. On January 1, everyone is enthusiastic and excited, and gyms are...
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A Few Ideas for New Christmas Traditions
Christmas is just around the corner, and the festive season brings different traditions that have become special to each person and family. Some families spend Advent around the table, cooking and eating dinner together, while others enjoy hiking and sledding outdoors...
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Winter Dipping: Why Try It and How to Get Started?
Winter dipping has received more and more attention in recent years. It seems that when colder weather arrives, almost everyone has a friend who posts a photo from a chilly beach or a hole cut into the ice...
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How Can You Make Time for Exercise Amid the Holidays and Christmas Parties?
The festive season is packed with Christmas parties and other events. On the one hand, that’s wonderful, but we may end up forgetting to take care of ourselves. However, our health isn’t something we can simply forget about...
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5 quick lunchtime mini-workouts to refresh your mind
Modern life has made things easy for us, while our daily activity levels continue to decline. Technology’s growing role in our lives contributes to this, tying us to computers and other smart devices...
Read more5 Practical Tips for an Easier Holiday Season
Did you know that most people tend to gain weight during the holidays? Excessive eating is said to be the main cause of weight gain, but low levels of physical activity and exercise also play a role...
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A New Beginning: Who Are Your Friends?
or CHAPTER XI of Marti Soosaar’s e-book "A New Beginning" Tell me who your friends are and what you eat, and I’ll tell you who you are. If we take that literally, right now I’m coffee with milk...
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How to Build a Fit Body
The authors of this article, Marti Soosaar and Krete Junson, both studied physical education at the University of Tartu. Marti Soosaar founded Stebby, Estonia’s largest health services marketplace, as well as software for personal trainers...
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A New Beginning: Write It Down
or CHAPTER X from Marti Soosaar’s e-book “A New Beginning” Writing something down works almost the same way as saying it out loud. A message spoken aloud is stronger, of course, but if you put your goal or...
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A New Beginning: Why Are You Doing This?
CHAPTER IX from Marti Soosaar’s e-book “A New Beginning”. Ask yourself why you are doing any of this in the first place. Maybe this chapter should have come first? But if we think of motivation as the sum of its parts, it fits perfectly here too.
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A New Beginning: Say It Out Loud
or Chapter VIII of Marti Soosaar’s e-book “A New Beginning”. What’s on your mind is on your tongue. What’s on your tongue is on your mind. You’ve probably noticed that when you promise someone something, regardless of whether...
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A New Beginning: Think of Yourself as an Athlete
or Chapter VII from Marti Soosaar’s e-book “A New Beginning” “If you have a body, you are an athlete” When does someone become a singer? A pianist? An athlete? There is probably no objective...
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A New Beginning: Hold Yourself Accountable
or CHAPTER VI from Marti Soosaar's e-book "A New Beginning". I am fairly certain that, at least through ninth grade, I would not have made it to school on most days if it had not been compulsory. Mare...
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A New Beginning: Make It Easy for Yourself
or CHAPTER V of Marti Soosaar’s e-book “A New Beginning” “An object remains at rest or moves at a constant velocity in a straight line unless acted upon by external forces.” Newton’s first law Perhaps you too have...
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A New Beginning: Put Cues Where You Can See Them
or Chapter IV of Marti Soosaar’s e-book "A New Beginning" The most important thing in the world is what you are thinking about right now If you’re not used to exercising, the urge to work out isn’t like sleep,...
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A New Beginning: Focus on the Start, Not the Finish
or Chapter III of Marti Soosaar’s e-book “A New Beginning” “5-4-3-2-1-go” We often have a goal for getting active, and it may well be some external motivator that feels far away. If you...
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A New Beginning: Big Things Grow from Small Ones
or CHAPTER II from Marti Soosaar’s e-book "A New Beginning". Would you take a million euros from me today, or 1 cent that doubles in value every day for the next month? In the previous chapter...
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A Fresh Start: Why Do We Work Out—or Not?
“It’s not that we don’t have enough time; we simply have other priorities.” If you ask why we work out, different people are sure to give a wide range of answers. Some...
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Why you may not be happy with your Silhouette—or “a historical perspective on weight gain”.
Let’s take a look at what fashion magazines said about weight gain 60 years ago. The following article comes from the 1961 magazine “Siluett” and was published under the title “Weight Gain”....
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Let’s Talk Money: Does Exercise Pay Off?
We all know the saying that time is money. It is probably even more valuable, because we cannot actually buy time with money. Still, we can make money by investing our time wisely. When we look at...
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How to Start Exercising and Build a Lasting Habit
Every beginning is difficult, and whether we’re dieting or starting to exercise, we’ve all found that the initial momentum lasts for a while. Then we find ourselves back at square one. We assume that the reason you’ve...
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7 tips for getting the most out of your home workouts
Home workouts are real lifesavers at this challenging time. Many places are closed or best avoided. Staying at home is recommended, which naturally means moving less...
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5 reasons why you should consider working out from home
When you think of working out, there will always be the question – what should you do and where should you do it? Should you join a gym or can you work out at home? No one really needs a gym to start...
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