In the morning after getting up on an empty stomach.

- Right & enough food: Protein: main source for muscle Carbohydrates: Gives the body energy Try to eat more often: Keeps metabolism going, otherwise the body uses muscle as substance, not fat. - Drink enough: Men: 3-4 liters / day Woman: 2-3 liters/day --> Better recovery & more muscle mass - Get enough sleep: Minimum: 7-8 hours/day --> Better recovery & growth (during sleep most hormones such as growth hormone are released, allowing the body to recover & grow better) - Train properly: Proper warm-up: Prevents injuries and improves blood circulation in the muscles Proper form: Prevents injuries Proper breathing: good breathing, good posture Full Range of Motion (ROM): Increased mobility, flexibility and activation of more muscles (more effectiveness) Real cool down / stretching: Reduces the heart rate back to a normal level

Situps increase the pressure on the lumbar discs compared to a natural spinal position --> damage to the lumbar discs --> lower back pain. Exercises you can do instead of situps: Hollow Body Hold: Much more effective & straight spine --> No lower back pain

Strength: 1-5 reps Build Muscle: 5-12 reps Muscle Endurance : 12+ reps

Cardio: + - Burns calories- makes you physically fit- Improves the function of the lungs and heart - - The fat burning effect will stop when you finish the session Strength training: + - Makes your muscles stronger- Improves bone health- Improves heart health- Boosts metabolism- Burns calories during exercise- Calorie burning even after your workout (even if you're already done) - Controlled body fat- Better body mechanics... - - Form (Make sure you are always in good form --> quality over quantity)

The only exercise / sport where you should hold your breath is swimming underwater. Otherwise ALWAYS keep breathing in a controlled manner.

The programs are suitable for absolutely everyone. The program selection page below also details all the benefits of each plan. Otherwise just fill out the contact form or DM!

Yes, 100%. Each training program is individually adapted to you! If you have any further questions, just write me via the contact form or DM.

All programs are suitable for women and men.

This is entirely dependent on your goals, but on average 1.5 hours per training session.

The basic requirement is a pull-up bar. If this is not available, you can either train outside in a calisthenics park or you will be given a plan where no pull-up bar is required (but please let me know immediately after your purchase).

You can find your purchased program in the Tap menu under your account. There you will find a tutorial video for each exercise! Otherwise you can always write to me via the contact form or via DM (Instagram). I will answer & help you as soon as possible!

You can always write to me via the contact form or DM. I will answer you as soon as possible.

Main nutrients: proteins, carbohydrates and fats.

Added sugar provides empty calories and is a leading cause of disease that kills millions of people every year.

A large part of the population does not get enough omega-3 fatty acids with food. Avoiding deficiencies in these essential fatty acids can help prevent many diseases.

No, the best diet for you is the one that works for you and that you can do long-term.

Yes! Vegetables are rich in a variety of nutrients. Eating vegetables every day has been linked to better health and reduced risk of disease.

Definitely no! It's far more important to eat real, nutritious foods than to rely on supplements to get the nutrients you need. --> Dietary SUPPLEMENTS!

Unprocessed foods are the healthiest foods. With the increasing industrialization of the food system, the health of the population has deteriorated. Unfortunately, when food is processed, many of the beneficial nutrients are removed from the food.

The strongest muscle in the human body is the heart.

Exercise gives you more energy because it releases endorphins in the blood.

Only 13% of men are physically fit.

The five most important components of physical fitness are cardiovascular endurance, muscle strength, muscular endurance, flexibility and body composition.