YourBody.Co-Fitness

YourBody.Co-Fitness Dein Fitness-Experten-Team für Gewichtsreduktion, Muskelaufbau und langfristige Gesundheit in Erfur

This is my favourite shot of my first comp weekend after 8 years.‌What this means to me:- Mum of 3 (11, 4, 2)- Running m...
11/05/2025

This is my favourite shot of my first comp weekend after 8 years.
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What this means to me:
- Mum of 3 (11, 4, 2)
- Running my own business
- Coming in with multiple chronic issues that affect how I can train and how my body is able to be shaped
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I put all my grit and knowledge into this, I stayed consistent even when it felt tricky in the head, I ticked boxes each day knowing that consistency is the key - much more than perfect genetics or whatever super-smart plan that isn’t put into practice.
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The experience was surreal in many respects and left me simply wanting to use this as the stepping stone to the next level.
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Improvement season begins today and I am hyped to see what I can bring to the stage next time.
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For now I want to take the opportunity to acknowledge all the people that have walked with me and helping me pull this off.
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Thank you to all my lovely clients - your interest in my journey, your emotional support when the going got tough and your cheers on the finish line meant the world!
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Thank you to my family, especially my kids and parents, accepting „no cake Easter“ and a whole lot of time NOT spent together as I moved through the weeks and months towards „the weekend“.
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Special thanks goes out to my husband & partner in crime and life for having my back through all the Saturday afternoons I spent at the gym and not at home and generally throughout the crazy focus and towards the end enormous tiredness of this prep. You truly kept the house running🙏.
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Another special thanks goes out to .armed.angel for daily encouragement and adding laughter to hungry mornings prepping for fasted cardio. This would have been a whole lot more miserable without you.
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Finally, thank you Karo (not on insta) for emotional and practical support on the weekend itself - and a lovely Friday afternoon by the river Rhine post comp 1. I will cherish this memory forever.
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So - it’s onwards and upwards from here.
- I will be back 💪😊.
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~~~YourBody.Co-Fitness: & .cf_studio ~~~

🤔I get asked often: i can only train once or twice a week - will that even make sense?!‌👍🏻My answer here is very clear: ...
31/05/2024

🤔I get asked often: i can only train once or twice a week - will that even make sense?!
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👍🏻My answer here is very clear: ABSOLUTELY!!!
While it may seem like you’re not really doing anything working out once a week, it’s the best thing you can do for yourself!
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Why?!
1. 🤓Expectations & demotivation: once you set an expectation. If you fail to achieve it, it creates demotivation making it harder to continue. Imagine „i want to workout 3x a week“ or „i want to workout 1x a week „ - you train once. The result is the same, but how will you FEEL in each case?
2. 👌🏻The start ….: when you start training, you have to fit it into a life that was organised without allowing for that slot. Fitting in just one session and reorganising your week is much easier (think achievement again!).
3. 💡…is not the end: adding a second session in when the first is securely planted is a much less painful process (and then the third…).
4. 🫀Your body WILL benefit! Even one workout supports the development of physical capacity, trains balance, stamina and flexibility.
5. 🧠…and your mind will too! Having that hour to completely shift your focus away from the demands of the day to yourself will leave you lighter and refreshed.
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Take the plunge! Start with one session and make that step towards more balance, health and happiness😊🍀💪🏼.
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Like-share-save if you found this helpful 💪🏼.
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~~~YourBody.Co-Fitness: & .cf_studio ~~~
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☝️First off: there is no benefit for the average gym goer (!!! NOT talking about professional athletes) in consuming pro...
24/05/2024

☝️First off: there is no benefit for the average gym goer (!!! NOT talking about professional athletes) in consuming protein immediately after a workout AS LONG AS OVERALL DAILY PROTEIN REQUIREMENT IS MET.
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✌️However, one has to consume their protein somewhere and many of us are hungry after a workout. So here are some thoughts on what might be best for you.
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🥤Shake:
- easy to make, carry & consume
- Good bioavailability of protein in most products - ie great for muscle repair
- Usually low in fat & carbs, so you can get those from foods you enjoy within proper meals or add to the shake if your goal & lifestyle require it
- Doesn’t satiate well! If your aim is weight loss, shakes may very well be counterproductive.
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🍫(Protein-!)Bar:
- easy to carry & consume
- Feels more like a meal but without the sit-down part - usually better satiation than a shake
- Usually lower quality protein - ie lower bioavailability (even in the better brands) for muscle repair
- Actually more like a healthier snack/chocolate alternative instead of a meal
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🍲Meal:
- might be tricky to carry & consume if you’re not immediately going home/to work after training
- Usually great bioavailability of protein if you’re eating whole foods
- Great satiation and satisfaction due to quantity and combination with carbs & fat
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‼️Remember: make sure your postworkout nutrition fits in with the rest of your day and supports your overall goals! Don’t do just what your gym crush does - it may not serve you.
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Like-share-save if you found this helpful 💪🏼.
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~~~YourBody.Co-Fitness: & .cf_studio ~~~
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🥣Healthy eating doesn’t have to be complicated, nor boring. A few well-selected items of each macronutrient group as wel...
06/01/2023

🥣Healthy eating doesn’t have to be complicated, nor boring. A few well-selected items of each macronutrient group as well as fruit/veg can be combined into a virtually endless number of healthy and yummy dishes to ensure you meet your body’s needs.💡
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So keep your cupboards/fridges/freezers stocked and of course combine with other goodies to make for delicious healthiness on your table.
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🤩My favourite…
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…carb
🌾Oats: versatile (eat sweet and salty, cook, soak, occasionally eat raw), quick to prep, easy to store, cheap - and health benefits?! High in fibre, loaded with micronutrients (among others iron, vitamin B1, zinc & selenium).
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…protein
🥛Low-fat soft cheese/quark: versatile (eat sweet or salty, use for baking, eat warm or cold, add to sauces), value for money (per gram protein) - and health benefits?! Satiating, high in calcium and obviously amino acids for muscle growth and repair
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…fat
🥜Peanut Butter: versatile (use for sweet or savoury dishes, have cold or use for cooking), value for money (the cheapest nut butter with all the goodness) - and health benefits?! High in monounsaturated fat, vitamin B3 and manganese as well as a number of antioxidants.
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…fruit
🍓Strawberries: versatile (yes, you can use them in sweet and savoury dishes!, use in breakfasts, for baking, in salads…), value for money (especially frozen or when in season) - and their health benefits?! Rich in vitamins C and B9 and potassium, good source of soluble and insoluble fibre, sweet and yet low in calories for great satiation
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…veg
🥦Broccoli: versatile (ok, this one maybe not so much in sweet dishes BUT you can also eat it raw! or use in soups, omelettes, breads, as side dish or in bakes) - value for money (inexpensive all year round and also available frozen!) - and it’s health benefits?! Great source of vitamins C and K as well as fibre, also contains a number of antioxidants.

🤓The secret to your success…⠀- 😇Be honest - with yourself and your coach (if you have one) about what goes well, as well...
24/11/2022

🤓The secret to your success…
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- 😇Be honest - with yourself and your coach (if you have one) about what goes well, as well as about where you REALLY struggle
- 🥵Be prepared to change things, to find that hard and to still do it
- 😒Expect to fall off the waggon - AND be willing to get back on it. Possibly multiple times.
- 😌Give it your best shot - ALL THE TIME! That doesn’t mean it has to be perfect, it has to be the best you can do at every moment in time.
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💪🏻If you do all the above, you’ll be pretty much invincible in reaching your goal.
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🥳Just like our client here, who turned her lifestyle around focusing on establishing regular meals to prevent hunger pangs, including sufficient protein especially as a vegetarian not eating fish, and making conscious choices about sweet treats a „second skin“ in an environment where chocolate was available and offered all day every day (but still enjoying them in sensible amounts).
WINNER 🏆!!!
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~~~YourBody.Co-Fitness: & own studio .cf_studio ~~~
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The 🤓When talking to my clients about satiety and smart food choices in particular if your aim is weight loss or weight ...
17/11/2022

The 🤓When talking to my clients about satiety and smart food choices in particular if your aim is weight loss or weight control, one of the central concepts is density - calorie and/or nutrient density alike.
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🍰Particularly the category of calorie dense foods is important to consider - they don’t provide health benefits (contrary to calorie dense AND nutrient dense foods) and don’t satiate, but in many cases provoke unwanted after-effects such as blood sugar spikes and resulting hunger pangs, promoting over-eating.
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🍚 What’s missing on the pic are whole food carbohydrates such as rice/pasta/bread/ potatoes as well as natural protein sources such as 🥩chicken breast, lean meat, fat reduced greek yogurt etc.
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📉In my consideration, there is a density slope im the carb-section: potatoes being least calorie dense, rice, pasta, then bread - the latter being most dense with the least water content.
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🍤And in the protein sources section the greek yogurt is the least calorie dense with the biggest volume per calorie, then come white fish/seafood, chicken breast, lean beef/pork in that order.
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🍛When advising on how best to fill someone’s plate, by and large the saying goes: limit calorie dense foods, fill up on nutrient dense foods, incorporate calorie AND nutrient foods mindfully and select whole food carb and protein sources depending on hunger levels and, of course, personal preference.
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🌶️And don’t forget: whole foods needn’t be bland!!! Throw in herbs and spices, sweeten with fruit or some sweetener if you fancy - and don’t forget to enjoy!
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Pic credit to .dietitian
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~~~YourBody.Co-Fitness: & own studio .cf_studio ~~~
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Client Testimonial - and why we are not shy working with people with pre-existing medical conditions⠀🤗This is a feedback...
07/10/2022

Client Testimonial - and why we are not shy working with people with pre-existing medical conditions
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🤗This is a feedback we received from N. only a few weeks into her coaching with us. She hadn’t actually come to us with any weight loss goal or the like. She’d had a recommendation from a previous client and simply wanted to feel herself again - having a strong gut feeling that her nutrition played a vital part in this.
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📔We did what we always do, assessment, food diary - and off into intense daily coaching. And what can we say, N. has made remarkable changes to her nutrition with the desired effects: less jitters from extreme blood sugar highs and lows (aggravated by a pre-existing thyroid condition), a better mood, stable energy levels and a generally much more positive outlook on her life and days.
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Did I mention she is a mum of 3, too, so no time spare for any fancy stuff.
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⚕️N. came to us with a serious medical condition requiring medication. And many PTs/coaches shy away from this type of work.
Why we don’t? Because no, we are not doctors and can’t treat any disease. But we can work very closely with the client and their medical professionals to optimise their health and fitness in the everyday’s life to support therapies and ultimately quality of life.
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🤝And that’s why they stick with us - because we provide a reliable partner they have access to daily. Something the health system cannot provide.
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We work with: diabetics type 1/2/3, cancer patients, people with thyroid malfunction, mental illnesses, musculo-skeletal conditions, auto-immune diseases, epilepsy and more.
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~~~YourBody.Co-Fitness: & own studio .cf_studio ~~~
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😵‍💫You are fed up with being stuck in a place you don’t feel comfortable in, you want to change but you don’t know how.😃...
09/09/2022

😵‍💫You are fed up with being stuck in a place you don’t feel comfortable in, you want to change but you don’t know how.
😃Finally you decide it’s time to get support. You hire a coach.
FANTASTIC!!!
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🤓You go through the assessment process, answer all questions, you get your plan on how to change and agree the framework how you’re going to implement that with the help of your coach.
SUPERB!!!
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🤬You start and receive feedback on your actions…and it’s not what you expected to hear…
And now you feel annoyed, aggressive or even betrayed.
And here’s where the coaching starts to fail.
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🤔Are you actually coachable? Are you able to take feedback for what it is - an external, qualified view on your effort with suggestions on how to overcome obstacles or take your actions to the next level for even more success?!
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😳Because if you aren’t, then you won’t succeed in your aspirations.
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🥸Of course, a coach should DELIVER the feedback in a balanced way, objective and thought through. But generally speaking it’s in their best interest to do just that because only then will their clients be successful which is ultimately what the coach lives off.
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🥳So, at the end it’s your job to take feedback on board and make things happen - for YOUR BENEFIT!
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💪You have a health and fitness goal and consider yourself coachable?! Let’s get to work!!
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~~~YourBody.Co-Fitness: & own studio .cf_studio ~~~
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🏝For many people who struggle with their weight and who actually want to do something about it, holidays are a much need...
04/08/2022

🏝For many people who struggle with their weight and who actually want to do something about it, holidays are a much needed and wanted break but also a dread at the same time - because we WANT to eat without having to think, plan or adjust, at the same time, we want to keep results and not put weight back on.
😵‍💫I’ve been there and made a lot of uncomfortable experiences that way - from eating 100% to plan, to basically stuffing my face for 2+ weeks - I’ve done it all.
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💡Over time, I’ve come to realise what my priorities are, and thus, how I can enjoy my holidays incl. eating yummy foods but without feeling physically uncomfortable.
And here’s how:
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1. 🌎I prepare my trip by thinking of things to do AND which foods/dishes I really want to try. A holiday is as much about experiencing the place as it is to enjoy foods I don’t eat daily. Never just one of the two. - I do keep a list of both things so I can make sure I maximise my time.
2. 🏡I try and stay in apartments rather than hotels - that way Incan eat out when I want to but also prep meals for myself. Balance is key.
3. 🍌I am VERY aware of my value of feeling physically satiated but not stuffed. I truly hate that feeling of having eaten almost to sickness and als the associated digestive issues. I pay close attention to my hunger- and fulness-cues. - Here, I left two slices of pizza (only picking off the chicken breast of the two slices I left - that protein is still important on holiday 😆).
4. 👨‍🍳I don’t mind asking for adapted dishes (e.g. order the fish roll without sauce tartare - I don’t like sauce tartare at all and by asking for the roll without it, I take in less saturated fats AND actually enjoy the dish better).
5. 🍨I know which treats I can easily fit it daily - 1 ball of ice cream for example. That way i can look forward to a different flavour each day and enjoy such a treat for the whole of my holidays, if I so wish.
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☺️There are more/other ways to go about enjoyable holidays without putting on excessive weight or feeling physically and/or mentally bad about holiday foods.
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💪🏼Want to work on that for yourself? Message me and we can get going!

Working 9-17, kids/family obligations, household…no wonder when you’re told to include exercise and mindful eating in yo...
11/04/2022

Working 9-17, kids/family obligations, household…no wonder when you’re told to include exercise and mindful eating in your regime you can only scratch your head and ask „But when? How?“😱⁉️😵‍💫
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Most of us face that dilemma but here are a few water tight hacks to make it happen!
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1. ☝️Don’t strive for perfect! SOMETHING is always better than nothing. So instead of throwing the towel because you can’t fit the recommended 5x 30mins in, do 10 or 20mins 3-4 times. The effect will be great and you’ll feel fab for it!
2. 🗓Schedule activity for when you’re realistically able to do it - before work, during your lunch break…no point to want to do it as soon as you get home in the afternoon if you’re then simply too tired to move a toe.
3. 👯Choose activities close to home or the office for convenience - and arrange to go with friends/colleagues or attend a class - to increase accountability and the fun factor.
4. 🍲Prep your meals - for office AND home office. That avoids hungry lunch break purchases that are hardly ever beneficial or healthy.
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Try this for 4 consecutive weeks and feel the difference!!!
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With we’ll be putting the above into practice! Follow our journey 🛣😎.
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~~~YourBody.Co-Fitness: & .cf_studio~~~
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