In Shape

Home
Latvia
Riga
In Shape

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from In Shape, Health & Wellness Website, Lastādijas iela 10, Riga.

13/01/2026

💡 A Gentle Gut Reset After the Holidays 💡

After the holidays, feeling bloated or off doesn’t mean you did anything wrong.
It usually means your digestion needs a little support — not restriction.

Here are a few simple ways to help your gut feel calmer again while following an intermittent fasting routine:

1️⃣ Foods that support digestion (during your eating window)

• Ginger – helps ease bloating and supports stomach comfort
• Kefir – adds beneficial bacteria that support gut balance
• Bone broth – warm, easy to digest, and soothing for the gut lining

2️⃣ A simple daily rhythm

Stick to a consistent eating window, eat mindfully, and slow down during meals. Digestion works best when your body feels calm and supported.

3️⃣ One small action to start today

Take a 10-minute walk after meals. Gentle movement can support digestion and help reduce that heavy, bloated feeling.

No detox. No extremes.
Just small, supportive habits that help your body find its rhythm again — with fasting working with your digestion, not against it.

08/01/2026

✅ The good news? Small actions matter. Supporting your nervous system can make fasting feel easier. Simple habits like slow breathing, gentle movement, meditation, a walk after work, or even reading can help lower stress and support healthier hunger and appetite signals.

💡 Follow for more science-backed tips on fasting, metabolism, and sustainable wellness.

31/12/2025

🧡 These simple bites feel festive without being heavy — perfect for ringing in the New Year feeling lighter and energized.

💡 For more easy recipes and fasting guidance, tap the link in our bio!

24/12/2025

Hidden sugars sneak into foods you’d never expect — and they can spike insulin, trigger cravings, and make fasting harder 👇

🔸 Ketchup & BBQ sauce — full of added sugar unless you choose sugar-free
🔸 Flavored yogurts — even “low-fat” ones can have 15–20g of sugar
🔸 Nuts & nut butters (cashews, pistachios, and peanut butter with added sugar)
🔸 “Sugar-free” candies or syrups — many use maltitol, which still raises blood sugar
🔸 Salad dressings — creamy or “light” versions often hide sugar + additives

When fasting, it’s not just about when you eat — it’s about what you break your fast with.

💡 Want fasting-friendly recipes, food swaps, and an eating plan built for YOU?
Click the link in Bio.

23/12/2025

❤️ Christmas cupcakes everyone will love 🧁

Here's the recipe:

Mix almond flour, butter, baking powder, and sweetener until combined. Add about a spoonful of the mixture into cupcake molds and gently press it down to create a small well. In a separate bowl, mix cream cheese, Greek yogurt, vanilla paste, sweetener, eggs, and a splash of lemon juice until smooth. Pour the cream mixture into the prepared bases and bake until set and lightly golden.

Once cooled, top with whipped cream and finish with fresh strawberries. 🍓❄️

17/12/2025

✖️MYTH: You have to fast for 16 hours to see results.

Many people believe that 16:8 is the only way to do intermittent fasting effectively. But that’s simply not true.

✔️THE FACTS:
There’s no universal rule for how long a fast should be. Protocols like 12:12, 14:10, and 16:8 can all be effective depending on your goals, experience level, and lifestyle.

Even a 12-hour overnight fast (like 7pm–7am) can support fat metabolism, reduce late-night snacking, and improve insulin sensitivity — especially for beginners.

The key is consistency and choosing a fasting window that works for you.

BOTTOM LINE:
You don’t need to hit 16 hours to benefit. Start where you are, and build from there if needed.

11/12/2025

Want to live longer and feel sharper? It starts with what (and when) you eat.

Science says: Intermittent fasting isn’t just a trend — it triggers cellular repair, reduces inflammation, and boosts autophagy (your body’s internal “clean-up crew”).

📍Studies show Intermittent Fasting may improve insulin sensitivity, lower risk of chronic disease, and even extend lifespan in animals.

Pair fasting with nutrient-dense foods (think: leafy greens, healthy fats, lean proteins) and you’re not just dieting — you’re investing in future you.

🔁 Eat smart. Fast smart. Live better.

04/12/2025

Does drinking coffee break a fast? ☕

The short answer? No, it won’t—unless you add sugar or cream!

Black coffee, with no added sugars or milk, is calorie-free and won’t disrupt your fast. In fact, it can actually support your fasting goals by boosting your metabolism and curbing hunger. Plus, it’s packed with antioxidants! 🤎

What is your go-to drink during a fast? Share it below! 👇

27/11/2025

How to Break Your Fast Effectively? 🥗

Start your eating window with a light, easy-to-digest meal and hydrate with plenty of water or herbal tea to reset your body. 💚

Avoid processed or sugary foods, and focus on healthy fats, protein, and fiber for steady energy.

Eat slowly, listen to your hunger cues, and give your meal time to digest.

Breaking your fast with care gives you lasting energy and vitality! 🌱

20/11/2025

Dealing with cravings doesn’t mean you have to give up the things you love!

Instead of cutting your favorite foods out completely, you can adjust them to better align with your health goals. ✨

Try swapping sugar for a more diet friendly sweetener like stevia or monk fruit. If you're in the mood for comfort food, you can use almond flour instead of regular flour, or try zucchini noodles instead of pasta for a low-carb option. 🥒

The key is choosing better ingredients that satisfy your cravings without derailing your progress. It's all about making smarter choices and finding healthier versions of what you love. 💛

Balance is everything!

27/10/2025

Ready to take your cooking to the next level? Here’s the recipe for enhancing your culinary powers:

✔Experiment: Don’t be afraid to try new recipes and ingredients. The best lessons often come from delicious disasters.

✔Lear the basics: Master the fundamental techniques-chopping, sauteing, roasting, and knife skills. A strong foundation is key/

✔Taste as you go: Develop your plate by tasting your dishes at various stages.Adjust flavours and seasonings to perfection.

✔Read cookbooks& blogs: Dive into cookbooks and food blogs for inspiration. You’ll discover new flavors and techniques that’ll amaze your taste buds.

✔Cook with friends: Share kitchen with friends or family. Cooking together is fun, and you can learn from each other’s experiences.

✔Join a class: Consider enrolling in a cooking class. It is a fantastic way to recieve expert guidance and meet fellow food enthusiasts.

✔Document your creations: Take pictures of your dishes and share them with pride. Documenting your culinary adventures can be motivation and help track progress.

Remember, cooking is an art, and practice makes perfect. The more you experiment and explore, the more your skills will flourish.

29/09/2025

Maintaining a healthy body and mind is a holistic endeavour that involves various lifestyle choices, with one of the most crucial being a well-balanced diet. The food we consume plays a pivotal role in shaping not only our physical health but also our mental well-being. In this post, we will explore how a right diet regime can positively influence both body and mind.

👉Body:

💚Nutrient-rich foods: A balanced diet includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide essential vitamins and minerals necessary for the proper functioning of the body.

💚Energy levels: A diet rich in complex carbohyrdates provides a steady release of energy throughout the day, preventing energy crashes and maintaining optimal productivity. Incorporating whole grains, fruits, and vegetables ensure a sustained energy supply.

💚Weight management: Adopting a balanced diet contributes to maintaining a healthy weight. Excess weight can lead to various health issues, including cardiovascular diseases, diebetes, and joint problems. A well-managed weight promotes overall physical well-being.

👉Mind:

💚Brain health: Certain nutrients, such as omega-3 fatty acids found in fish, flaxseeds, and walnuts, are known to support brain health. These nutrients aid in cognitive function, memory, and concentration, positively impacting mental clarity.

💚Mood regulation: The connection between diet and mood is undeniable. Consuming foods rich in serotonin precursors, like trytophan found in turkey and bananas, can contribute to the production of serotonin- a neurotransmitter associated with mood regulation.

💚Reducing inflammation: Chronic inflammation is linked to various mental health disorders. Antioxidant-rich foods, such as berries and leafy greens, can help reduce inflammation, potentially alleviating symptoms of anxiety and depression.

A well-thought-out diet regime is a cornerstone for maintaining a healthy body and mind. By nourishing our bodies with the right nutrients, we not only promote physical health but also positively impact our mental well-being.

Address

Lastādijas Iela 10
Riga
LV1050

Telephone

+37122545320

Website

https://go.certifiedfasting.com/7URVWZ

Alerts

Be the first to know and let us send you an email when In Shape posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to In Shape:

Shortcuts

Want your practice to be the top-listed Clinic in Riga?