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    WORK-OUT PLAN

    FOR LONG-TERM TRAINING SUCCESS

    THE IDEAL
    WORK-OUT ­PLAN

    Whether it's running, swimming, biking or strength training, a training plan will help you achieve your goals. Especially if you want to constantly improve and strive for peak performance, a plan serves to optimize your training. Training plans are available for every level of training and for every goal. Our John Harris fitness trainers are happy to help you create your individual training plan and know exactly when it's time to change the plan again.

    ADVANTAGES OF OUR
    TRAINING ­PLAN

    1. Structure

    A training plan gives you a clear direction. It tells you exactly what you need to do to reach your goal and gives your efforts a clear structure. In addition, having a plan also ensures that you are training your entire body. This will improve the strength in your entire body and you will also achieve aesthetically better results.

    2. Motivation

    Following a plan boosts your self-confidence and confidence in your own abilities. It gives you optimism, which in turn motivates you to stick to your plan. When you've completed the workout plan for a week, you can look back and say, "I accomplished that this week!" This sense of accomplishment will simply make you feel better mentally and physically!

    3. Measurable Progess

    With a consistently executed training plan from us, you can objectively measure your progress.

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    Our Training Tip

    The ideal training plan never loses sight of the big picture and challenges all muscle groups. As a rule, a training session consists of 6-8 exercises. Sets and repetitions vary depending on the training goal. If the goal is classic muscle building, the rule is three sets of 10-15 repetitions each. If, on the other hand, the focus is on increasing strength, fewer repetitions with more intensity are the rule. Strength training takes full effect from two to three training sessions per week.

    However, there is hardly any limit to the number of training sessions you can do, provided you have the appropriate regeneration times. What works is what is beneficial to you. Which brings us to the crux of the matter when it comes to training success: If you train properly, you will feel better after the workout than before. Even though you should push yourself to your limits in training, it is not considered goal-oriented to constantly overtax yourself.

    If you are still exhausted the day after your workout, you can take your foot off the gas. Less is then more when it comes to getting fit, staying healthy and feeling good.

    YOUNG, HEALTHY & FIT

    With our personal training.

    Learn more

    April 2024

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    Our blog

    The Optimal Timing for Exercise

    Different individuals choose various times to engage in physical activity, whether it's a morning workout routine or an evening gym session. Is there a specific time that's best for exercise, or does the timing not significantly impact its benefits? While there isn't a definitive answer, it's clear that physical activity is essential for mental clarity and overall well-being. Regular exercise supports efficient bodily functions and helps prevent health issues. Although countless people commit to activities like strength training and jogging, the timing of these workouts can be crucial, affecting their outcomes. The ideal workout time varies depending on personal consistency and circumstances.

    Short, effective training methods

    Some people exercise early in the morning before work, others go to the gym in the evening to lift weights. Is there a right time to do sports or does it not matter when you do sports?
    One thing is clear, no sport will make you sick, because people need exercise to think. Physical activity is essential for your body to function efficiently and without problems. Millions of people make an effort every day in strength training at the gym or jogging in the park. Yet, for many, it does not result in the weight loss success they desire. This is often for a quite simple: it's the wrong time of day. The best time for your workout is when you can consistently follow through with your workout. And that depends entirely on the individual and his or her circumstances.

    Sauna Etiquette: The Dos and Don'ts

    Sauna visits offer relaxation, particularly during cold spells. For those seeking muscle relief post-workout, saunas provide an ideal environment. To ensure that this experience is beneficial rather than taxing on the body, adhering to sauna etiquette is crucial. The recommended dos and don'ts of sauna usage are detailed here.

    Identifying Your Metabolism Type

    While we lack control over our inherent body type, we can optimize its potential. Understanding how your metabolic type influences training outcomes can expedite success. Categorically, three basic types emerge: ectomorphs, mesomorphs, and endomorphs. A vast spectrum exists within these types, offering insights into individual strengths and challenges. By harnessing this knowledge, one can accelerate progress.

    Wake Up Yoga: A Balanced Start







    Wake Up Yoga classes offer a serene beginning to your day. This form of practice empowers you to recharge and face the day with a calm and balanced mindset.





     




    Intermittent Fasting: Slimming or Hunger Inducing?

    Intermittent fasting, a method of alternating between eating and fasting periods, has gained popularity. While it's not a traditional fasting regimen, it offers benefits without causing intense cravings or weakness. This approach can aid weight loss while maintaining motivation.

    10 motivational tips for more sports in your life

    You've decided to do more sports and after one week your motivation is already diminishing? The inner pig can really slow you down. Don't let it get you down, it happens to many people. The important thing is what you do with it. You can find the right sport that you really enjoy. You just have to be willing to try new things and throw old habits overboard.

    Achieving Body-Mind Balance

    In the modern world, striking a balance between physical and mental well-being is paramount. This comprehensive concept encompasses various aspects of life, from work to leisure, emphasizing the importance of holistic equilibrium.

    7 Compelling Reasons to Prioritize Regular Exercise

    Exercise offers an array of benefits for physical and mental well-being. Exploring the manifold advantages of physical activity can inspire individuals to make it a consistent part of their routines.

    Tipps to fight off your inner pig

    When you got up in the morning, you already felt more tired than rested, there was too much to do at work as usual, and to make matters worse, the dirty laundry didn't wash itself today - and then you're supposed to go to the gym! Days like this are a lure for the well-known inner pig, with which probably everyone has had to fight. No wonder, because the temptation to make yourself comfortable on the couch with a pack of chips after a hard day is often irresistible. When you're tired, the idea of relaxing in front of the TV is more welcoming than sweating it out on the cross trainer. In the end, however, the movie night is usually only half as relaxing, because you're plagued by a guilty conscience that you didn't make it to the gym again. And who is to blame? Of course, the inner bastard. You can find the best tips to fight it in this blog post - after all, summer is just around the corner.

    Benefits of Group Exercise

    Engaging in physical activities is enjoyable, but sharing these experiences with like-minded enthusiasts is even better. Group fitness training has gained immense popularity, and for good reasons. Whether exercising with friends or new acquaintances, group workouts offer numerous advantages. If you haven't yet tried group training, now is the time. This article elaborates on the benefits of working out in a group setting and how it can elevate your fitness journey.

    Regeneration after the workout

    After your workout, your body goes into superhero mode for recovery. When you exercise, your muscles get little tears, but that's a good thing. Right after, your body rushes blood carrying oxygen and nutrients to fix these tears, making your muscles even stronger. Sleep is like the secret weapon. During deep sleep, your body releases growth hormones that fix up your muscles and help them grow. So, catching those Zzzs is essential. Eating right is like giving your body the right tools. After a workout, your body wants to refuel with carbs and fix itself with protein. Protein is like the construction worker for your muscles. You can also help by staying active, even on rest days. A light jog or easy stretching keeps your body in motion, helping to sweep away waste and bring in the good stuff. Remember, everyone's recovery journey is different. But over time, with consistent effort and giving your body what it needs, you'll level up your fitness game. So, embrace the post-workout feelings – you're on your way to a stronger you!

    Warming up - the elephant in the room

    Your body is at risk if you begin cold. Every training session should therefore begin with a proper warm-up. On the other hand, if the muscles are already fatigued as a result of too much warming up, this can also be detrimental to training success. To achieve the best results, it is crucial to understand the proper dosage and modify the warm-up program for the subsequent workout.

    The 5 biggest fitness myths

    The Internet is rife with expert advice and pointers about the best exercises to follow and the surest path to the ideal body. Who doesn't know that when researching the best training on the internet, one keeps running into the same advice and persistent fitness myths. We typically don't know if these are actually true, at least not until now. Because we will dispel the most widespread myths for you, giving you final certainty.
     

    The best exercises to lose weight quickly

    People come to us wanting to burn as many calories as possible in a short period of time in order to lose weight quickly. It takes time to get a little less hip, a flatter stomach, and tighter thighs, but with targeted exercises, it moves quickly and you can see the results in the mirror quickly. It's best to incorporate both cardio and strength training into your workout. By doing this, you will quickly burn calories during your cardio workout and over the long term by adding muscle. Avoid taking extended breaks if you want to maintain sustained high levels of fat burning and circulation. Plan three to four intense sessions per week so that you can see results right away.

    10 tips for achieving the ideal work-life balance

    The phrase "work-life balance" has been used to describe the standard of our lives for a while. We outline the benefits of a new model in place of the old one, as well as how to make the most of your life. If you need to reorganize your life or if you feel out of balance and need to set new priorities, you will receive advice in our medical spa. Learn how to strike a balance between your job, health, fitness, household duties, family, social life, and hobbies.

    Pilates vs. Yoga: Choosing Your Approach

    Struggling to find the ideal training method in limited time? Distinguishing between Pilates and yoga can help you decide. Experimenting with both options can guide your choice, catering to your preferences.
     

    Stick with it - our motivation tips

    In the following article, you'll learn how to get out of this slump and start again with a new sense of motivation. A little tip beforehand: stick to the 21/90 rule. It takes 21 days to establish a new habit and 90 days to make it a lifestyle.

    Effective Muscle Building with Kettlebell Workouts

    Kettlebell workouts are celebrated for their efficiency in building lean muscle and shedding excess fat. Incorporating dynamic movements, these workouts yield comprehensive benefits in minimal time.

    Beginner's Guide to Dumbbell Training

    Dumbbells are versatile gym equipment, offering freedom in training routines. While they offer various benefits, beginners should adhere to proper techniques to avoid injuries. Correct movement sequences are essential for effective muscle development and overall training impact.

    Perfecting Weightlifting Techniques

    Exercises like deadlifts, squats, and bench presses are foundational barbell movements. The proper technique is crucial for safe and effective results. Variations such as the pyramid principle, where weight and repetitions change in different sets, can offer new challenges as you progress.

    Unveiling the Desires of Muscles for Growth

    Muscle building is a complex physiological process that can be optimized through proper training and nutrition. Achieving a toned, defined physique requires attention to both aspects. Following specific rules can help maximize the effects of your efforts.

    The Impact of Music on Training

    Many people find that working out with music enhances their performance. This isn't mere perception—it's backed by research. Numerous studies confirm that music can boost exercise performance by up to 15%. Even elite athletes often incorporate music into their pre-competition routines. This positive effect applies not only to professionals but also to beginners.

    Choosing the Best Workout Time: Morning vs. Evening

    Determining the most effective time for training is a common question, with various studies yielding mixed results. The extent to which timing impacts muscle building and physical conditioning remains somewhat inconclusive. Biorhythms and hormones play pivotal roles in our performance levels, but they differ from person to person. Some individuals are naturally early risers, while others are night owls, leading to varying peak performance times based on personal biorhythms.

    We get you in shape.

    BECOME A MEMBER

    The best investment of your life is in your own health. As a holistic partner for your lifelong wellbeing & fitness, we make it as comfortable as possible for you. If you are looking for more than just a classic fitness center, you have come to the right place. Discover our diverse and flexible offers both online and offline on site in our branches. Our team is more than happy to get to know you and create a suitable offer depending on your needs.

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