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My Quarantine Routine

I’ve been in quarantine for over 10 days now and I haven’t seen a gym from the inside at all. I personally don’t see that as a problem but rather as an opportunity to change up my workout routine and especially my goals. Keep reading to find out what my current routine looks like and how I dropped 2% body fat in less than 10 days.   DIET I have to start with diet because this part of my life changed drastically. I used to consume close to 3,000 calories a day before the quarantine was announced. This was a …

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8 REASONS why you won’t stick to your New Year’s Resolutions

NEW YEARS RESOLUTION – COMMON MISTAKES The new year is around the corner and people are getting excited about their New Year’s Resolutions. The only problem with New Year’s Resolutions is that most of us can’t stick to them for longer than a month. I’m sure if you’ve ever been a member of a gym you’ve experienced the “January Phenomenon” where all of a sudden hundreds of people sign up to the gym and work out for 2 weeks before they quit and are never be seen again. If this sounds familiar and you identify with this example, then this …

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Home Gym Vs Public Gym

Ask anybody with a home gym if the investment was worth it and I bet you 99.9% will say it was the best decision they have ever made. As a proud owner of an incredible garage / home gym myself the answer should be obvious too, right? Not so fast! I want to dive in a little deeper before giving you a simple “YEAH it’s awesome, dude!”. Before I ordered my garage gym I made a pro and con list. Yes I’m one of those people. I wanted to make sure that the investment is worth it and I’m not …

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What Is Crossfit?

CrossFit was founded in 2000 by Greg Glassman. Some people love it and some people hate it. Especially the bodybuilding community and the CrossFit community like to make fun of each other, at least online. I personally don’t see the urge to bash each other over one common passion – FITNESS. The best way to describe CrossFit is the following statement. “CrossFit is constantly varied, high-intensity, functional movement. The goal is to increase the capacity to move large loads over long distances, and to do so quickly.” If you’ve ever been to a CrossFit box for more than one session …

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The Top 10 Chest Exercises

There is a variety of exercises out there that can help you build great pecs but which ones are the must dos and which are the ones you can neglect? Push ups, dips, flys, bench press, incline, decline, pec dec are all great exercises but in this article I’ll show you my personal favorites that helped me build a solid foundation. 1. FLAT BARBELL BENCH PRESS The bench press is the mother of all chest exercises. It is a compound movement that works not only your chest but also your entire body including your shoulders, triceps, forearms, lats, rhomboids and …

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Sodium – Good Or Bad?

I grew up in a town in Austria where everybody used an excess amount of salt when cooking. It’s part of our culture and it adds flavor to our meals. I personally always had a negative feeling about salt though. I associated salt with obesity and an unhealthy lifestyle. It got so intense that at an early age I refused to have any salt in my meals. Now you know that I have never been a big fan of salt although it’s crucial for our well being. Let me explain why salt is important for our health and performance. Salt …

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Top 10 Vegan Protein Sources

This topic was one of the first on my list when I decided to start writing down all my knowledge about fitness. Without any exaggeration I’m sure that I get asked about vegan protein sources at least twice a day. So here I am. Instead of constantly talking about it I decided to take the time and write down my favorite protein sources once and for all. This list does not cover every single protein source but I made an attempt to categorize and write down my TOP 10. Please also be aware that the list is not in any …

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In this blog entry I’m going to explain the difference between EMS and TENS and how to use both of them correctly to achieve your fitness goals faster and saver. Beforehand I want to say that I am a great enthusiast of EMS products and I actively use them on myself and my clients. EMS stands for electrical muscle stimulation and originally comes from the rehabilitation sector. It is used to prevent muscle atrophy in patients who had surgery and aren’t able / allowed to move. It is a great way to have someones muscles “work out” while the patient …

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The Truth About Cupping Therapy

You have probably seen those big round bruises on people’s backs before right? Yes that’s the result of cupping therapy. When I first heard about it or saw it on an athlete on television I started digging deeper to find out what it is all about. Let’s start with the explanation of the therapy. “Cupping therapy is an ancient form of alternative medicine in which a therapist puts suction cups on your skin.” Cups can be made out of different material such as glass, bamboo or silicone. My physiotherapist works with glass cups with a suction device on top and …

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