GymPerformance Library


GymPerformance Onboarding Video

10 Principles for a Strong Body and a Smart Mind

10 Principles For a strong body and a sharp 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.



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:


LEAN Plate Replacement: The 2-Minute-Meal

– 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: ​
Tuna (in water)
Mayo Light

Healthy Chicken Marinade Without Oil And Sugar

Ingredient list: ​
Chicken breast
Skyr / High Protein Yoghurt
Lemon juice
Minced Garlic
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
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

– 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)


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
– lime juice
– salt, garlic salt and black pepper to taste
– Handful of chopped cilantro

Chicken Wrap (Carbs + Proteins + Veggies + Fats)

– 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)

– 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!
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


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