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Exercise Selection and Repetition Ranges

What exercises should you do and how many reps should you aim for?

Some of the most basic questions in training are: what exercise should I do? And for how many reps should I go? At first glance they have little in common, but if you take a closer look, they are tightly related to eachother. What exercise do you choose, and does it even matter?

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How To Make Your Bread Healthy

Your first steps into sourdough baking.

I love a nice loaf of bread, and I bet you do too. And my client Viola, who asked me for this recipe surely does so. But bread got a bad rep over the last decade, and sadly it is true that bread isn’t especially beneficial for your health. First of all it is easy to overconsume: good bread is really tasty, not very satieting and very calorie dense. But that’s not a problem if you are diligent with your tracking. Even worse are the effects of several anti-nutrients found in high dosage in bread. But there is a way to make your bread healthier: good, old sourdough!

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It’s Okay To Want To Change Your Body

Chasing progress for better health.

Body positivity and self love are incredibly valuable to our society. Being different and not having to be ashamed of it is essential: acceptance and tolerance are more important than ever. And it is definitely unhealthy to chase (fake) beauty images or to try to look like someone else. But I think there is a dark side to body positivity: being obese is not healthy! And no, there isn’t such a thing as “healthy overweight”, at least in my experience, so stop kidding yourself, please!

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Caffeine: Tea Or Coffee For You?

Caffeine: the delicious drug.

Let’s talk about the non-scientific stuff first. I love both, tea and coffee. I have a cup of tea (caffeine-free roiboos) every day in the morning followed by a cold brew done with 100% Robusta coffee bean Sumatra Ascogo roasted at one of Vienna’s best coffee roasters (Kafferösterei Alt Wien). Once a week we have also our Forza Napoli with a high percentage of Robusta at Nicholas Franze’s cafe. Matcha scores also high on our favorites (check out Cha No Ma for gorgeous matcha, if you are in Vienna). But is caffeine ok in a healthy lifestyle? And, most important, how much?

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Hypertrophy: Top 3 Training Mistakes

Use common mistakes to make your training better.

Hypertrophy training focuses on getting your muscles to grow. And who doesn’t want to grow? To ensure you spend your time at the gym the most efficient and productive, I compiled the biggest training mistakes for hypertrophy. Read this, think about it, hit the gym and get growing!

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Protein: Surf’n’Turf Anyone?

Basic biochemistry and functions.

Everyone needs protein. Period. It is not just the big muscular gym guy, also you sitting in the chair diligently doing your job or you, running a half-marathon or you, playing football. Why? Because proteins are the brickstones of our body, they are the catalysators (= enzymes) of our metabolism and are also fuel. To say it in numbers: after water (70%), proteins (18%) are the second main component of human cells. That’s why it may be worth considering adding more protein to your daily food, especially if you are getting serious about living a more active and healthy lifestyle.

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