Beary Strong

How To Calculate Your Energy Intake

Easy calculations and adjustments for every goal.

The question seems trivial on the surface: How much should I eat? If you dig deeper into it, determining your energy demand can get quite complicated. Countless different formulas try to calculate what can only be guesstimated in real life. Therefore I show you an easy way to do the calculations yourself and how to make sure the numbers fit your goals.

Fish Pie

For comfort food aFISHionados.

Austria is beautiful: I love my new home country and I never regret moving here long time ago. The quality of life is gorgeous and the quality of food too: a high variety of regional veggies, game meat, poultry, fantastic dairy products… But there is one thing that Austria lacks: fish. Well, you can get it, but you have to pay quite a lot for decent quality. No wonder that every time Stefan and I are travelling somewhere, we crave for fish like mad: seafood, sushi, salmon, smoked fish, it doesn’t matter, we eat it all. Having a fishmonger near to our Airbnb during our last summer escape in Edinburgh was a blessing though. I always wanted to do a fish pie and finally got the chance to create this simple yet comforting dish.

How To Autoregulate Your Training

Making almost every training program better.

Autoregulating training programs are the new way to go when it comes to program design. They have a lot to offer, leaving the old cookie-cutter templates from muscle magazines outdated by comparison. Still, autoregulative training isn’t for everyone. Let’s dive into the pros and cons of this great tool in this article!

Pumpkin Poppy Crumble

A delicious Halloween-ish pudding.

If you did not already know it, I am half Italian (and half Suisse) and even if the Italian cuisine is fantastic, there is something we do not have. And that is warm puddings. I LOVE hot desserts and -besides Stefan – it did definitely play a role to choose Austria as my new homecountry 15 years ago 😉 . Kaiserschmarrn, Milchrahmstrudel, Scheiterhaufen…comfy, calorie-dense winter soulfood you can enjoy in some old-fashioned Viennese caffee and you should definitely indulge on it if you visit Austria. English speaking countries have also a nice variety of warm puddings and one of them turned to be easy to make and very customizable: crumble. We experimented a lot with it: rhubarb, strawberries, apples…and then it was pumpkin season and I rescued a lot of crushed poppy seeds from a local grocery store where the best before date was exceeded. We love pumpkin and we love poppy seeds. The Pumpkin Poppy Crumble was born.

The Power Of Habits

Practical insights for a powerful tool.

The idea of researching about the power of habits was inspired by our friend and first-time client Alexa: she asked us if we can write a guideline about developing good habits and how to get rid of bad habits. Two days later I spotted on Instagram a perfect matching book: Atomic Habis, An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear. It does not surprise me that the fitness community seems to love the book: habits are a powerful self development tool and most strength trainees strive for improvement not only in the gym. While motivation comes and goes, habits are built to stay, which, in case of good habits, is desirable but may make reaching certain goals more difficult in case of bad habits.

Lingua In Agrodolce

Eating nose to tail for beginners.

Eating innards is daunting for most of us. This is a way to get started with it, as tongue has a mild taste, isn’t really offal and just works great in this typical Italian recipe directly from Rome. Come on, try it out, you will be pleasantly surprised!

The Online Coaching User Manual

The Do’s and Don’ts of Online Coaching.

I feel there is still much confusion about Online Coaching out there. People still are quite sceptic about it and therefore I want to help the public to understand Online Coaching better. To shed more light on this awesome tool, I have decided to write a user manual, explaining what is important when working with a coach in an online setting. Spoiler alert: it’s a lot about communication!

Beef Curry Vindaloo

Indian spices meet a Portugese twist.

Nothing beats a nice curry if you ask me. I remember the first time when I read a recipe of the Vindaloo curry, thinking “wow, that’s strange!” It packs an interesting punch in the form of vinegar, which was introduced to India when Portugal used to have colonies in the land of spices. The Portuguese seem to love their vinegar and they used it to remind them of home and as a natural way to preserve goods in a time long before anything like a refrigerator. I am glad about this fusion, as it makes for a delicious curry you definitely should give a try!

Upates Part 2

Update on my postdoc’s life, coaching, education and more

Stefan already wrote a nice update which you should check if you have not done it already. There was a lot going on for both of us, therefore I will add some additional points. By the way it is the first article of mine since ages and I am glad having some time for writing. This will also be one of the last personal blog posts for a long time as we want to get back to proper content and recipes for you!

Chinese Sweet And Sour Chicken

With fermented black beans for an umami laden twist.

I think the Chinese sweet and sour chicken we know is as Chinese as chicken tikka masala is Indian: not at all! Despite its lack of authenticity, it’s still a delicious dish. I added a special ingredient to make things more interesting and nudge it a little more back to China.