Fitness & Nutrition

The best tips for any beginner setting up a home gym.

Trips back and forth to the gym, lengthy waiting times at the training equipment and hectic bustle everywhere - at the gym, we are confronted with all this. We all want to do something good for our bodies before or after work and with the least resistance.

With your very own home setup, going to the gym will be a thing of the past.

Healthy wholewheat pasta in combination with homemade green pesto is a classic among pasta dishes. It's quick to make and doesn't require many ingredients.

Training & Nutrition: This is how the dream of a six-pack becomes reality!

Abs are in great demand! A strong and muscular centre of the body improves everyday performance. For many people, however, an attractive belly remains wishful thinking that, despite all efforts, is not achievable. Here are all relevant facts to consider in order to show off that sculpted stomach this summer.

Super tasty, quick to prepare - and healthy!

Yes, this Austrian dessert contains a healthy upgrade, making it a fitness-friendly reward after a hard workout. It's low carb and full of protein!

Autumn is Pumpkin Time!

Pumpkin is packed full of vitamins and nutrients, contains valuable antioxidants and is low in calories. Thanks to the high fibre content, the pumpkin keeps you full for a long time. This meal can be quickly and easily prepared into a delicious autumn dish.

Even athletes of old, fighters and gladiators used dumbbells to strengthen their bodies. With dumbbells of different weights, called halteres, athletes in ancient Greece had to do standing long jumps.

Today, dumbbell and barbell training are primarily used to build muscle and strength. The main difference to training on machines: With these, you can train your muscles in isolation, but in most exercises with these freely movable weights, many auxiliary muscles are also used. This is the only way you can keep your body, especially your torso, stable. And that's exactly what makes dumbbell exercises so effective.

If you want an athletic and well-trained body, you need to add kettlebells to your workout. Here are the best tips for kettlebell exercises at home.

Offering a great full-body workout, they strengthen muscles, shape your athletic body, improve endurance and speed. Exercising with kettlebells also improves coordination skills and body awareness. Another advantage is that Kettlebell training activates multiple muscle groups in a short time. Even a 20-minute exercise program at home is highly effective and burns more than 300 calories.

Healthy, quick to prepare, and an ideal meal prep dish: (Vegan) Chicken Teriyaki. 

This classic from Asian cuisine is super tasty and easily prepared for the next day. The perfect addition to stir-fried broccoli, carrots, and cabbage and best served with rice or noodles of choice.

This makes for an inexpensive and delicious meal that you can change up with different veggies.