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!

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The Non-Weightloss Approach

The traditional dieting approach freaks some people out. They want to do something about their health, but counting calories, weighing food, having a training plan and taking progress pictures is just too much for them. As much as I think this approach leads to optimal results, there should be a way to help everybody. An approach that doesn’t focus on weight on the scale, but on improving healthy habits is appropriate for those clients. How could this look like? Well, let’s take a look!

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Setting Goals

And then forgetting about them.

Having goals is important, isn’t it? They give you something to work towards. They provide motivation and help you starting certain endeavours. But they also have a dark side. Stagnation. Plateaus. Frustration. Luckily there is a better way of approaching goals, so let’s get started!

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Strength Training For Women – Part 1

Scientific basics and clarifications.

In this part of my Strength Training For Women series, I will cover the scientific basics of muscle building for women, make some clarifications on the role of testosterone and discuss the main differences between men and women when it comes to strength improvements and muscle building. Why? Because I have enough of weak, frail women. I want women to be healthy and strong!

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Habits Of Successful Clients

Focus on these habits to ensure great progress.

Every client is unique. Each of you has different mindsets, strengths, weaknesses, goals and limitations. Exactly this is  what makes my job so enjoyable: variety! Nevertheless, there are some desirable traits that make the chance of a positive outcome easier. I have observed that successful clients rock some particular habits right from the beginning or adopt them very early in their fitness journey. Read on to learn from them how to be a more successful self.

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Stop Comparing Yourself To Others

A case for being ego-centered.

I got into the iron game through Crossfit training and I enjoyed the atmosphere of competition and community for a long time to come. However, I can remember many unpleasant situations where I would compare myself to others. In fact this is even encouraged in Crossfit as almost every box has a white board where members document the kilos they lifted or the time they needed to complete a workout. Nevertheless, staring at the white board and only wondering if you will ever be that strong, will not make you stronger.

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The Forgotten Skill of Waiting

Patience is a virtue. Especially in nutrition and training.

Have you ever experienced this? You get your new nutrition plan, jump right in, nail it every single day. You are motivated, the scale goes down and you are enthusiastic about the new plan. But after a week or two, everything comes to a halt. You are still putting in the work, but nothing changes, or even worse, you start gaining weight again! Suddenly you get unsecure or angry and start questioning the plan and what you are doing. But what is going on? You just can’t wait for good things to happen!

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Do You Even Need To Track Your Macros?

Two very different approaches to fat loss.

Restricting caloric intake is the main driver of fat loss, no matter what the newest diet fad wants you to believe. This goal can be achieved with two very different approaches, so choose your weapons wisely!

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The Most Important Factor In Training

Questions to ask yourself when setting up your training.

“Conan, what is most important in training?” I think Arnold would put his sword aside, take a deep look into your eyes and answer with: “Sustainability!” Not very exciting, right? Perhaps it helps if you play the Conan soundtrack while reading this. But still, the ability to work out week after week, month over month, year after year without having to pause or suffering any set backs, is of great importance. It allows you to build constant forward momentum and this is where the magic happens. So, how do you achieve this?

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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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