Resources
GymPerformance Library
Onboarding
GymPerformance Onboarding Video
10 Principles for a Strong Body and a Smart Mind
Good To Know
Eating Out and Fat Loss (Vacation, Events, Invitations...)
Here are 5 strategies you can apply so you can out and still lose body fat.
1. Skip breakfast to save some calories.
2. Get a protein snack in when you’re hungry.
3. Avoid having a huge lunch. Instead, go for some lean protein and vegetables.
4. Drink a lot of water. This keeps you hydrated and also fills up your stomach!
5. Enjoy your meal! The occasional pizza or burger won’t affect your fat loss journey.
Ready To Eat / Microwave Meals (🇨🇭)
Supplements
Everyday:
In Winter:
Protein Snacks
Booster (before your workout, when you need some extra energy)
Natural Sleep Aid (When you don’t sleep well):
Important: Use Code “GymPerformance” to get 10% off at Sportbenzin!
5 Tips To Boost Fitness Motivation
Why I highly recommend journaling
Recommended Books (Self-Development)
You can find a list of my favorite books here:
https://strongerthanyesterday.ch/books/
Recipes
LEAN Plate Replacement: The 2-Minute-Meal
Ingredients:
– Banana
– Weetbix
– Low Fat Milk
– Whey Protein
– Cinnamon & Stevia
Protein Ice Cream (Protein Snack)
Ingredient list:
– Low-Fat Yoghurt
– Whey Protein
– Artificial Sweetener (Optional)
– Grapes (Optional)
– Granola (Optional)
Remark: The consistency will change depending on how long you leave it in the freezer. I suggest you try everything from 90 minutes up to 4 hours.
Overnight Oats (Protein + Low Carbs + Fruit)
Ingredient list:
-Half a cup of oats
-a splash of milk of choice
-1 scoop of whey protein
– 2 Tbsp high protein Greek yogurt
Quick and Easy Tuna Sandwich (Carbs + Protein)
Ingredient list:
Toast
Tuna (in water)
Mayo Light
Lettuce
Tomato
Seasonings
Healthy Chicken Marinade Without Oil And Sugar
Ingredient list:
Chicken breast
Skyr / High Protein Yoghurt
Lemon juice
Minced Garlic
Salt
Black pepper
Sweet paprika
Smoked paprika
Onion powder
Garlic powder
Healthy and Tasty Chicken Meatballs (Protein + Fats)
Ingredient list:
500g of ground chicken
1 medium yellow onion, grated
1 teaspoon garlic, minced
1 tablespoon parsley, fine chopped
2 eggs
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon sweet paprika
1 teaspoon smoked paprika
1 teaspoon salt (adjust to taste)
1 teaspoon cracked pepper (adjust to taste)
1 cup Oat flour ½ cup Parmesan cheese, freshly grated
Healthy Chicken Nuggets Recipe (Protein + Fats + Little Carbs)
Ingredient list:
600g of chicken breast
2 eggs
1/2 cup of oats
Sweet paprika
Garlic powder
Onion powder
Salt
Pepper
A drizzle of Olive oil
High Protein Pancakes (Protein Snack + Fruit)
Ingredient list:
1 banana
2 egg whites
50mls of milk of Choice
1 scoop of Protein
Baking Powder
High-Protein Summer Salad (Protein + Veggies + Fruit)
Ingredient list:
1kg of boneless skinless chicken breasts or rotisserie chicken
2 stalk celery, diced
1 cup red grapes, quartered
1 cup green apple
1/2 cup Red onion, finely chopped
2 tablespoon chopped parsley
1/2 cup of sliced almonds
Sauce:
1/2 cup of extra light mayonnaise
1 cup of high protein yogurt (Skyr)
2 Tbsp of dill
2 Tbsp of lemon juice
2 Tbsp of balsamic vinegar
Salt and pepper, to taste
Healthy Carrot Puree (Vegetable)
Super Simple Fat Loss Menu (Low Carb, Low Calories)
LEAN Plate: Sweet Potatoe, Eggplant, Chicken (Oven Recipe)
LEAN Plate: Fried Rice
Ingredients:
– 1 cup of frozen veggie mix
– 1 egg
– 90g of rice
– 120g of chicken
– 1 Tbsp of soy sauce
– 1/2 Tbsp of sesame oil
– Green onion
– add spices to taste
LEAN Plate: Minced Beef Tortilla
LEAN Plate: Baked Potato, Chicken, Broccoli
LEAN Plate: Salmon, Rice, Broccoli
Low Carb Meal: Tender Fish, Roasted Broccoli & Corn Ribs (Protein + Veggies + Fats)
Ingredient List:
– Broccoli 🥦
– Garlic
– Soy sauce
– Spices of choice
– Pangasius Fish 🐟
– Lemon
– Garlic
– Salt
– Pepper
– Lemon zest
– Parmesan cheese
Shrimp Tacos (Protein, Carbs) + Mango Salsa (Fats)
Ingredients
Mango Salsa:
– 2 mangoes diced
– 1/2 avocado diced
– 1 red bell pepper diced
– 1 small red onion diced
– 1 tomato diced
– 2 tbsp olive oil
– 3 tbsp lime juice
– 1/2 tsp garlic powder
– salt and black pepper to taste
– Handful of chopped cilantro
Shrimp:
– Shrimp
– lime juice
– salt, garlic salt and black pepper to taste
– Handful of chopped cilantro
Chicken Wrap (Carbs + Proteins + Veggies + Fats)
Ingredients:
– 1 Tortilla
– 90g of Chicken
– 5g of Mayo (light)
– Red Onion
– Tomatoes
– 10g of Cheese
Seasoning for the chicken breast:
– Olive oil
– Salt
– Black pepper
– Garlic alt
– Smoked Paprika
Salmon Rice Bowl (Carbs + Proteins + Veggies + Fats)
Ingredients:
– Rice
– Salmon
– Mango Salsa
– Cucumber
– Salt
– Pepper
Breakfast Ideas
Warm Up Routines
5 Min Warmup With Resistance Band
Quick 5-Min Warmup (Bodyweight Only)
Leg Day Warmup
Exercise Tips
Can't Grow Your CHEST? Try this Chest Activation Exercise)
How to Set Up the Dumbbell Bench Press SAFELY
Fingers Too Weak? Lifting Straps Can Help!
Zu den Lifting Straps: https://gymperformance.ch/en/product/gymperformance-lifting-straps-2/
Morning Workouts vs Evening Workouts
Cardio Or Weights First?
Hanging Knee Raises - Do's and Don'ts
Biceps Curls - Do's and Don'ts
Lateral Dumbbell Raises - Do's and Don'ts
Lat Pull Downs - Do's and Don'ts
Barbell Overhead Press - Do's and Don'ts
Pain During Dumbbell Shoulder Press? Try This!
Stretching Routines
Post Workout Stretching Routine (10 Minutes)
Relaxing Stretching Routine (for Rest Days)
Fun Fitness Challenges
Test Your Core Strength
5 Minute Plank Challenge
7 Minute Plank Challenge
10 Minute Plank Challenge
Impossible Pushup Challenge
100 Pushups Challenge
Baby Shark Ab Challenge 🙂
8 Minutes Non-Stop Abs
100 Repetitions Ab Challenge
Bring Sally Up Challenge
Ab Routines
10 Min Ab Workout
15 Min Ab Circuit
15 Minute Abs
10 Minute Abs
Ab Workout With Ball
11 Minute Core Workout
Shredded Ab Workout
8 Minute Abs
6 Minute Ab Finisher
Holiday Bodyweight Workouts
13 Min HIIT Workout Without Equipment
15 Min Bodyweight HIIT
15 Min Outdoor Bodyweight HIIT
10 Minute Bodyweight Workout
10 Minute Workout With Jump Rope
10 Min Bodyweight HIIT
Beach HIIT Workout
10 Min Bodyweight Complex
Group HIIT
15 Min Home HIIT
15 Min HIIT
Eplosive Bodyweight Workout
Beach HIIT
Bodyweight Leg Workout
HIIT in the Swiss Alps 🙂
Bodyweight Workout To Increase STAMINA
Questions?
Send me a message in the app!