Dienstag, 29. August 2017

Upper Body Circuits

Barbell Row
Upright Row
Mountain CLimber
Army Crawl Push Up
Plank with Shoulder Tap

You'll never know where your limits are, if you never hit and overstep them. I like to test my limits lately. I push myself to not stop even of I want to. I set myself a goal and I stop when I'm done. It's hard, but I feel like "mission accomplished" after it.

I did two upper body circuits and a HIIT core circuit. "Army Crawl Push Ups" are great, because that extra movement between forearms and hands causes you to stabilize your mid-section and works your core muscles like crazy. If you can't do them, you can also step up on a stepper with your hands. The "Lunge Mountain Climbers" are basicly a hybrid of mountain climbers and lunges. I also did Planks with shoulder tap. In between these more upper body and core exercises I did Jump Lunges. 

Three Circuits for Upper Body and Core

Circuit 1:
9 Power Cleans
7 Front Squats
5 Push Jerks
Half Burpees AMRAP
4 rounds

Circuit 2:
Barbell Row
Upright Row
Mountain Climber
4 rounds

Circuit 3:
Army Crawl Push Ups
Jump Lunges
Plank with Shoulder Tap
Jump Squats
Lunge Mountain Climber
Jump Lunges
Every exercise AMRAP/ 4 rounds


Du wirst nie herausfinden, wo deine Grenzen sind, wenn du niemals versuchst sie zu erreichen und zu überschreiten. In letzter Zeit teste ich meine Grenzen gerne aus. Es ist hart, es ist anstrengend, aber ich höre erst auf, wenn ich fertig bin, mit dem was ich mir vorgenommen habe. Danach fühlt es sich an wie "Mission erfüllt". Das ist ein gutes Gefühl!

Ich habe zwei Oberkörper- und einen HIIT-Bauch-Zirkel gemacht. "Army Crawl Push Ups" sind großartig, denn die zusätzliche Bewegung zwischen Hand und Unterarm bewirkt, dass du deine Körpermitte stabilisierst und diese Muskeln wie verrückt arbeiten müssen. Wenn du diese Übung nicht schaffst, kannst du sie variieren, indem du mit den Händen auf einen Stepper "gehst". Die "Lunge Mountain Climber" sind im Grunde ein Hybrid aus Mountain Climbers und Ausfallschritten. Auch Plank mit Schulterantippen habe ich gemacht. Zwischen den "Bodenübungen" machte ich immer Jump Lunges. 

Mittwoch, 23. August 2017

Pipe Hitter

Pipe Hitter: It's a group of people or a single person who are willing to go to the extreme in order to get things accomplished, no questions asked, 100 percent you do the job!

For this workout I was inspired by Pipe Hitter 2 from Ashley Horner (see the video below). She is amazing and a huge inspiration to me.
I went heavy on the Back Squats, because of the few reps. For the second circuit I needed to change a few things, because we don't have the equipment. And because of my injured back I couldn't go heavy on the Dead Lifts in the third cicuit. So I did more reps and did shitty burpees additionaly.

Overall: that was fucking hard, but felt so good!

Three circuits for the lower body

Circuit 1:
Back Squats 5 Sets / 6 Reps

Circuit 2:
10 Lunges (each side)
15 Landmine Squats to Press
10-15 Box Jumps 
300m Rowing as fast as you can
I did 4 Rounds

Circuit 3
Dead Lift 6 Sets / 15 Reps
Burpees AMRAP

Pipe Hitter: eine Gruppe von Menschen oder eine Person, die bereit sind/ist Extremes zu leisten, um Dinge zu erledigen, keine Fragen, du machst 100ig deinen Job!

Für dieses Workout habe ich mich von Ashley Horners Pipe Hitter 2 Video inspirieren lassen. Sie ist eine riesige Inspiration für mich. 
Die Kniebeugen habe ich aufgrund der wenigen Widerholungen schwer gemacht. Beim zweiten Zirkel musste ich einige Dinge abändern, da wir das Equipment nicht hatten. Außerdem darf ich wegen meinem kaputten Rücken nicht schwer Kreuzheben. Naja, dafür habe ich beim dritten Zirkel einfach mehr Widerholungen und zusätzlich noch miese Burpees gemacht. 

Insgesamt war das Training scheiße hart, aber saugut!

Montag, 21. August 2017

Break the Fast

I think breakfast is the most important meal of the day, because it follows the longest period of time you would normally go without eating. The name itself says it: break the fast. 

Have a healthy breakfast every morning. It sets up your metabolism and you're likely to make healthier choices throughout the day. A good breakfast fuels you up and gets you ready for the day.

My favorite breakfast is porridge. It contains Oats, wheat germ, spelled bran, psyllium seed husks, cinnamon ans either MyProtein Vegan Blend "Chocolate" or "Apple Cinnamon". I top it with berries and have it with green tea and malt coffee with alpro soya light.

What do have usually for breakfast and what is your favorite breakfast?

Ich finde, Frühstück ist die wichtigste Mahlzeit des Tages, denn es folgt direkt auf die längste Zeit, die man normalerweise ohne Essen verbringen würde. Der englische Name selbst sagt es ja schon: Breakfast - break the fast - das Fasten brechen.

Esst morgens ein gesundes Frühstück. Es bereitet den Stoffwechsel für den Tag vor und es ist wahrscheinlicher, dass man über den Tag eher gesündere Varianten wählt. Ein gutes Frühstück macht uns einfach bereit für den Tag, weil es dem Körper gibt, was er nach dem Schlaf braucht.

Mein Lieblingsfrühstück ist Porridge. Es enthält Haferflocken, Weizenkeime, Dinkelkleie, Flohsamenschalen, Zimt und entweder MyProtein Vegan Blend "Schokolade" oder "Apfel-Zimt". Ich toppe es mit Beeren und trinke dazu grünen Tee und Malzkaffee mit alpro Soja light.

Was frühstückt Ihr so und was ist Euer Lieblingsfrühstück?

Sonntag, 20. August 2017

I'm on my way

I choose to move daily. I choose to appreciate progress. I choose to leave negative shit behind. I choose to live what I love. I choose to smile at strangers. I choose to inspire as many people as possible. I choose to live a life I won't regret. It's me against me ... every day. I'm on my way.  
And my poodle photobombed my pic.

Donnerstag, 17. August 2017


Regardless of what life throws at you, you can choose to use life's shit as a reason you can't. Or you can choose to use it as a reason why you can. Excuses are choices. Laziness is a choice. Unhealthy eating habits are a choice. Make positive and healthy choices every single day.

Dienstag, 15. August 2017

My Body and my Brain

Last night I was reminded about how women can be so self destructive and lethal towards themselves. I saw a girl that lost a lot of weight, she was so thin I was scared. We live in a world that pressures us to be thin and loose weight in a snap of a finger. I myself struggle a lot, because my body and my brain are not really a perfect pair. They've never been and they'll never be. We - me, my body and my brain - learned and now they have the ability to live side by side. There has been struggles and there has been peace, and there will be both of them ... all the time. But I'm learning to be process-focused, because if you value the journey more than the goal, you can enjoy the moment anytime. Life is short, so I don't want to waste my time to argue with my body and my brain.

Mittwoch, 9. August 2017

Don't you dare ...

Don't you dare let them tell you that you're too old or that it's too late for you. If you're here, it's not too late. Connect with your inner badass and show those bitches that greatness doesn't have an expiration date.

Dienstag, 1. August 2017

You are what you are ...

You are what you are and you are where you are because of what has gone into your mind.

You change what you are and you change where you are by changing what goes into your mind.

Wise words by Zig Ziglar