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Your Content Goes Here   Last chance: Get your training for one year until April 1 for €20 per month instead of €40 per month [...]

Your Content Goes Here Perfect together: Now it really pays off for you when you sign up your friends with us. You will receive [...]

Your Content Goes Here Register now for the studio event on May 20 at 19:00. Anything but standard, but next-level workouts with energetic beats [...]

In the fitness world, you can reduce your ecological footprint by opting for reusable products and plastic-free options.

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Where is the triceps (Musculus triceps brachii) located? Back of the upper arm Function: Extends the elbow Supports shoulder movement Why is it [...]

Where are the side abdominal muscles (Obliquus externus & internus) located? On the sides of the torso, from the ribs to the pelvis [...]

Where are the rhomboids (rhomboideus major & minor) located? Between the shoulder blades and the spine Function: Pull the shoulder blades together Stabilize [...]

Where is the thigh muscle (Quadriceps / front thigh) located? Front of the thigh Function: Extends the knee Stabilizes during walking and standing [...]

Where is the latissimus (latissimus dorsi) located? Side of the back – large surface muscle Function: Pulls the arm downward and backward Involved [...]

Where is the gluteus (gluteus maximus, medius, minimus) located? Buttock region Function: Extend and rotate the hip joint Stabilize the pelvis and lower [...]

Where is the deltoid muscle (deltoideus) located? Shoulder area – surrounds the shoulder joint Function: Lifts the arm forward, to the side, and [...]

Where are the chest muscles (pectoralis major & minor) located? Large chest muscles at the front of the upper body Function: Move the [...]

Where is the biceps (musculus biceps brachii) located? Front of the upper arm Function: Bends the elbow Rotates the forearm (supination) Why is [...]

Where are the adductors located? Inner thigh From the pelvis to the femur (thigh bone) Function: Pull the leg toward the body’s midline [...]

Where are the abductors located? Mainly on the outer side of the hip joint Also includes smaller muscles on the outer thigh Function: [...]

Where are the hamstrings (ischiocrural muscles) located? Back of the thigh Function: Bend the knee Extend the hip Why is it important? Important [...]

In today's world, where stress, screen time and constant availability have become the norm, many people want more than just physical exercise - they are looking for balance, equilibrium and real relaxation.

Functional training and mobility are far more than just fitness trends - they are the key to real quality of life, healthy movement and physical freedom.

Ingredients (for 1 portion) 75 g chickpea pasta (weighed raw) 100 g frozen spinach (defrosted) 1 tsp olive oil 50 g ricotta or granular [...]

Ingredients (for 1 serving) 100 g cooked chicken breast (cut into cubes) 1/2 avocado 1 handful arugula or mixed leafy greens 1 tbsp olive [...]

Ingredients (for 1 serving) 100 g cooked green lentils 1 tomato (diced) 1/2 cucumber (diced) 1 handful parsley (chopped) 1 tablespoon lemon juice 1 [...]

Ingredients (for 1 serving) 150 g tempeh (cut into strips) 1 bell pepper (sliced) 1 carrot (sliced) 1 small zucchini (sliced) 2 tbsp soy [...]

Ingredients (for 1 serving) 100 g buckwheat flour 200 ml oat milk 1 tsp baking powder 1 tbsp maple syrup A pinch of cinnamon [...]

Ingredients (for approx. 10 pieces) 100 g ground almonds 1 egg 1 tablespoon erythritol or another low-carb sweetener 1 teaspoon of cinnamon Preparation Mix [...]

Ingredients (for 1 serving) 3 tbsp chia seeds 200 ml unsweetened almond milk 1 tsp erythritol (optional) 50 g berries (e.g., raspberries or blueberries) [...]

Ingredients (for 1 serving) For the crust: 200 g cauliflower (grated) 1 egg 50 g grated cheese (e.g., mozzarella or parmesan) Salt and oregano [...]

Ingredients (for 1 serving) 150 g salmon fillet 200 g cauliflower (grated or store-bought as cauliflower rice) 1 tbsp olive oil 1 tsp lemon [...]

Ingredients (for 1 serving) 1 zucchini (spiralized into zoodles) 1 chicken breast fillet (approx. 150 g) 2 tbsp basil pesto 1 tbsp olive oil [...]

Ingredients (for 1 serving) 3 eggs 1 handful baby spinach 1 small bell pepper (diced) 50 g feta cheese (or another cheese) 1 tbsp [...]

Here is a list of 20 foods that an athlete should always have on hand for a healthy and balanced diet. They cover important [...]

Ingredients (for 2 servings) 200 g Skyr or low-fat quark 1 scoop chocolate protein powder 1 tbsp baking cocoa 1 tsp honey or maple [...]

Ingredients (for 2 servings) 2 salmon fillets (approx. 150 g each) 2 sweet potatoes 150 g low-fat quark 1 clove of garlic 1 tsp [...]

Ingredients (for 8 pieces) 100 g rolled oats 2 ripe bananas 2 scoops protein powder (e.g. chocolate) 1 tbsp cocoa powder 1 tbsp honey [...]

Ingredients (for 1 serving) 150 g low-fat quark 1 can tuna in its own juice 1 tsp lemon juice Salt, pepper, fresh herbs (e.g., [...]

Ingredients (for 1 serving) 50 g oats 200 ml milk or plant-based alternative (e.g., soy milk) 1 scoop protein powder (e.g., vanilla or chocolate) [...]

Ingredients (for 1 portion) 100 g mixed berries (e.g. raspberries, blueberries) 200 ml coconut water 1 measuring spoon of protein powder 1 teaspoon chia [...]

Ingredients (for 1 portion) 1 banana 200 ml milk (or plant-based alternative) 1 measuring spoon of vanilla protein powder 1 teaspoon of honey 1 [...]

Ingredients (for 1 portion) 500 ml water Juice of half a lemon 1/4 teaspoon salt 1 tablespoon of honey or maple syrup Preparation Mix [...]

Ingredients (for 1 portion) 1 green apple 1 handful of baby spinach 1 stalk of celery 200 ml water or coconut water 1 teaspoon [...]

You can achieve enormous effects with small changes - for more energy, better regeneration, better sleep and above all: sustainable performance.

Your mind matters. Learn how to strengthen your mental health and build resilience from the inside out.

A dopamine detox helps intrinsic motivation become your driving force again, rather than relying on external stimulation.

Sport should move you forward, not your ego. Train for joy, health, and personal growth – it's more sustainable and will make you happier in the long run.

Minimalism is more than just a trend - it sustainably improves mental and physical health. Those who focus on the essentials live more consciously, more relaxed and happier lives.

In a world where smartphones, laptops and tablets dominate our everyday lives, it's hard to break away from screens.

1-2 kiwis before going to sleep stimulate melatonin production.

Your Content Goes Here Nutrition tips to support muscle growth without compromising your training performance. If you want to build muscle, the right nutrition [...]

Your Content Goes Here A morning vinegar shot boosts fat burning and energy Apple cider vinegar activates fat metabolism. It improves insulin sensitivity and [...]

Your Content Goes Here Yes, this tip is actually scientifically sound – especially for active people: Stabilisation of blood sugar levels overnight: Honey [...]

Your Content Goes Here Superfoods to Add to Your Diet. These superfoods are easy to incorporate into smoothies, oatmeal, salads, or soups – and [...]

Your Content Goes Here Avocados – Rich in Healthy Fats Technically a fruit, avocados are considered a green superfood thanks to their high [...]

Your Content Goes Here Acerola – A Natural Vitamin C Powerhouse The acerola cherry is a true vitamin C bomb and can be [...]

Your Content Goes Here ✅  Fact: Protein shakes are convenient, but not essential. A balanced diet with enough protein sources like chicken, fish, [...]

Your Content Goes Here After exercise, it’s important to rehydrate – and non-alcoholic wheat beer could be a sensible choice. Brands like Erdinger [...]

Your Content Goes Here The biggest mistakes to avoid when building muscle include too severe a calorie deficit, insufficient protein, inadequate sleep and recovery, [...]

Your Content Goes Here When athletes want to lose weight while maintaining their performance and energy for training, it is important to follow a [...]

Your Content Goes Here Energy Requirements: Ensure that your caloric balance is on track. The calories you consume should match the calories you burn. [...]

Your Content Goes Here With these tips, you can ensure that you optimally support your athletic performance with a balanced and nutrient-rich diet! [...]

11,3 million people in Germany practise fitness 25 % of the fitness enthusiasts want to reduce their weight 35 [...]

for advanced - 2x per week

for advanced - 3x per week

for advanced - 3x per week

Supplementary advanced training plan for working out at home - 1x per week

for beginners with sports experience - 1 x per week

for beginners with sports experience - 2x per week

for beginners with sports experience - 3x per week

for beginners without sports experience - 1 x per week

for beginners without sports experience - 2x per week

Supplementary training plan for beginners at home - 1x per week

Ingredients (for 1 serving) 50 g oats 1 banana 2 eggs 1 scoop protein powder (e.g., vanilla) 1 tsp coconut oil Preparation Blend all [...]

Ingredients (for 2 servings) 150 g whole grain pasta 200 g shrimp 100 g zucchini 100 g cherry tomatoes 1 clove of garlic 1 [...]

Ingredients (for 1 serving) 1 slice whole grain bread 1 egg 1/4 avocado 1 tsp lemon juice Salt and pepper Preparation Boil the egg [...]

Ingredients (for 1 serving) 1 medium sweet potato 100 g black beans (canned) 50 g corn 25 g Greek yogurt 1 tsp paprika 1/2 [...]

Ingredients (for 2 servings) 150 g rice 200 g turkey breast fillet 200 g broccoli 2 tbsp low-fat yogurt or crème fraîche 1 tsp [...]

Ingredients (for 2 servings) 2 whole grain wraps 200 g chicken breast 50 g hummus or cream cheese 1 handful mixed vegetables (e.g. bell [...]

Ingredients (for 2 servings) 2 salmon fillets (approx. 150 g each) 100 g quinoa 150 g fresh spinach 1 clove of garlic 1 tbsp [...]

Ingredients (for 2 servings) 200 g chicken breast fillet 200 g broccoli 1 tbsp olive oil 1 tsp paprika powder 1/2 tsp garlic powder [...]

Ingredients (for 2 servings) 200 g chicken breast fillet 2 medium sweet potatoes 200 g broccoli 1 tbsp olive oil 1 tsp paprika 1/2 [...]

Ingredients (for 1 portion) 50 g quinoa (uncooked) 1 small courgette 1 carrot 1/2 pepper (red or yellow) 1 tsp olive oil 1 tsp [...]

Ingredients (for 1 portion) 3 dried dates 6 almonds or walnuts Preparation Stone the dates (if necessary). Press one nut into each date. A [...]

Ingredients (for 1 serving) 50 g quinoa (uncooked) 1 small zucchini 1 carrot 1/2 bell pepper (red or yellow) 1 tsp olive oil 1 [...]

Ingredients (for 1 serving) 150 g coconut yogurt (or other plant-based yogurt) 2 tbsp granola (preferably without added sugar) A handful of berries Preparation [...]

Ingredients (for 1 serving) 1 apple 1 tbsp almond butter or peanut butter A pinch of cinnamon Preparation Slice the apple. Spread a little [...]

Ingredients (for 1 portion) 100 g rolled oats 2 tbsp honey 2 tbsp peanut butter 1 tbsp chia seeds or linseed Preparation Mix all [...]

Ingredients (for 1 serving) 1 slice of whole grain bread 1 tbsp almond butter or peanut butter 1/2 banana A pinch of chia seeds [...]

Ingredients (for 1 serving) 150 g yogurt (e.g., Greek yogurt or Skyr) 1 handful of berries (e.g., blueberries, strawberries) 1 tsp honey 1 tsp [...]

Ingredients (for 1 portion) 1 ripe banana 150 ml almond milk or normal milk 1 tbsp peanut butter or almond butter 1 tsp honey [...]

Ingredients (for 1 serving) 1 banana 1 tbsp peanut butter 1 tbsp oats Preparation Slice the banana lengthwise or into rounds. Spread with peanut [...]

Ingredients (for 1 portion) 2 rice crackers 50 g cottage cheese 1/4 avocado 1 pinch of salt Preparation Spread the cottage cheese on the [...]

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Tips to help you stay on track Treat training like an appointment: schedule it into your calendar. Find the time of day when [...]

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