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I'm bad at marketing. Real bad. Anybody who follows me on social media knows that by now. Most people don't even know that I'm an online coach and personal trainer. As a very introverted and humble person the whole social media game seems very egocentric and selfish, at least like bragging, all things I deeply despise.

Once again it's flank steak time. Such an incredible cut, affordable and delicious. A simple beet root (a pale chioggia) salad with a sweet and sour dressing, which remembers me of the beet root salad served in my kindergarden and which I loved even as a small boy. A few rosemary courgettes fried in the same pan as the steak, soaking up all the meaty goodness, which would otherwise end in the sink. Absolutely delicious! If you are unsure how to prepare a perfect steak, look it up in the article on my blog.

This year, due to @bearystrongchantal being in prep mode, our anniversary dinner is a little lower in calories than usual 😂. Scampi, shiratake noodles with tomato pesto and rosemary courgettes, all fitting nicely into the tightest calorie budget and yet a decadent feast.

Finally temperatures are down to comfortable levels and I can cook some proper food. A Thai inspired curry. Simple, yet complex, full of the good stuff. If you need a curry recipe, there are several on my blog 😉!

Another great insight from my last training session: for best bench press performance you pull your shoulders back and down to create a stable shelf to push from. I used this technique plenty in the last few years and it worked great.

Activity and cardio for weight loss - getting to relatively high levels of activity is a good idea for weight loss. Usually you do this by tracking your steps. It is difficult to say how many steps you should aim for as our lifes are all so different. Rather try to find "slots" for gathering steps in your normal day where ever possible and see what you can achieve. Usually 7-10k steps are achievable for pretty much everbody. I've set up my day so that I don't need to track to know that I get 9-10k without tracking, most of this with my beloved morning walk.

How I'm going to diet - I'll take an "ad libitum" approach, which means I don't count macros/track foods. This gives me a lot of freedom and reduces diet-related stress to a minimum. The goal is to make weight loss as easy as possible. Since I don't have a drastic goal to reach, this approach is the perfect fit.

I've gained just about 15kg of mass during the last two years. This was a deliberate choice to push progress and get rid of the "perma-dieting" mindset. But now I've decided to make a cut and clean this up a little bit. Several factors played into this decision:

Well, yesterday it happened again. My back pain flared up, once again doing squats. Everything went well, my heavy top set moved to easy that I double checked if the bar was loaded correctly. Then, at my first back off set, suddenly my third repetition felt strange and immediately my back started cramping. No idea why, as all my reps looked good and I had plenty more in the tank.

Chantal's Instagram

"You have so much discipline",

Greek Joghurt Cheesecake

I have developed a pretty thick skin in regards what people say about my appearance. Often the intention is very kind but the phrasing is not the best😅.

Tomorrow temperature is going down again in Austria. Be sure to check our blog for some stew inspiration #realfood : they are so easy and quick to prepare!

Happy 18th Anniversary love of my life.

Reposted from @bearystrongstefan

9 weeks out - even if I am not sure I will make it.

10 weeks out

Prep Week 13

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