I hope you're fine! Today's workout is a time challenge and it depends on your fitness level how long it will take you.
Our goal is to complete 200 reps of press up with the medicine ball (mine weighs 10kg), but not at a time. Each time you can not do even 1 more rep and you have to make a little break, you have to stand up and do 100 high knees with your jump rope. After that go back on your mat and do the next number of reps that you are able to do at a time and so on. If you would be able to do all of the 200 reps at a time, do the high knees after each 50 reps (we don't want anybody to cheat 🙂 ). If you can not jump with the jump rope or you have low ceilings, then just do high knees without jump rope, but try to keep a good pace! I explain everything in the video below! Ah, if you don't have a medicine ball, just take another weight, for example a dumbbell.
Don't forget to stop your time, so that we can compare with each other. My time for this workout was 14:50. Have fun!
Colored Pasta (as much as you need)
1tbsp olive oil
2 garlic gloves
some fresh tomatoes or 1 can of tomatoes in can
oregano and basil
Preheat the olive oil and the butter in a pan and then saute the finely chopped onion and garlic until glassy. Meanwhile wash and chop the aubergine, the zuccini and the tomatoes (if you use fresh ones). Add the vegetables and stir for a few minutes. Then flavour the sauce with spices and herbs as much as you like it, I think I put about 1tbsp sugar and oregano and basil each with 1tsp. Cover the lid and let the sauce cook for some time on a low heat. If you don´t have much time, you can eat it directly, but if you have some time, let it cook for about 10-15 minutes. Cook your pasta and serve the sauce together with the pasta. I took these vegetables this time, but you can cook this sauce with almost any vegetable: carrots, paprika, leek... just take whatever you have at home. With the salt and sugar you just have to try how much you personally like. But when you cook any tomato sauce, you always have to add sugar (even when you add just a bit), because of the sourness of the tomatoes. This is really easy to prepare and it doesn´t need much time. Enjoy!
hope you are fine. I don´t know how it´s about you, but I think this year went by so fast. It´s already november and christmas is coming soon. I miss summer, but now we have the chance to work hard on ourselve to get in shape for the next summer!
Today I have a cool challenge for you. Set your timer to count down 10 minutes for you. We will do just 1 exercise and our goal is to complete as many reps as possible during the 10 minutes. The exercise we do is a variation of the bicycle exercise. I managed to do 336 reps! Watch the video to see proper form.
Everything you need for this challenge is a timer and your exercise mat. So there are no excuses to miss this challenge! Have fun and enjoy your weekend.
as I promised, I will share recipes with you which are very fast and easy to prepare. I will mark them with this red clock above. So today I share my chili con carne recipe which is very easy to prepare, but delicious and you get everything you need from this dish!
450g ground meat
1 can of kidney beans
1 can of sweetcorn
1 package of mashed tomatoes
about 1tbsp sugar
1tsp sweet paprika
chili flakes (as much as you like)
So first put about 1 tablespoon oil into a pot and fry the ground meat until it gets slightly brown. Add the beans and the sweetcorn and stir for 1 minute. Now add the mashed tomatoes and flavour the chili con carne with sugar, sweet paprika, salt, pepper and chili flakes. Cover the pan with the lid and leave it on low heat for about 20 minutes. That´s it! We like to eat the chili con carne with fresh baguette. Enjoy it!
today I have workout #1 for you. I had some technical problems, that´s why I post it only now. I´m sorry for that. But it was worth to wait 🙂
This workout is a time challenge, it´s one of our longer workouts. We have 300 reps to manage as fast as we can. So try your best! There are 10 exercises, so you have to do 30 reps of each. Watch the tutorial video, so that you exactly know what to do.
1. Santana push up 30reps
2. Sit up with sandbag 30reps
3. Side lunge jumps 30reps
4. Ninja jump tuck 30reps
5. Grab the ball sit up 30reps
6. Sumo squats knee up 30reps
7. Hanging knee raise 30reps
8. Prisoner get up 30reps
9. One arm press up 15reps on each side
10. Roll the ball plank 30reps
Watch the workout video if you want to know my time 🙂
Have fun with the workout and see you next time!
today I have a talk for you. It´s about cooking, when you don´t have much time. Because it´s possible without eating prepared meals. So enjoy the talk and write me an email, if you have any questions or something you want to tell me. I would also love to hear from you, what you would like to talk about in my next talks. Maybe there is something bothering you.
I am also working on the next workout video, hope I will post it within the next days. Wish you a great weekend, enjoy it and have fun!
today I have a delicious recipe from my homeland for you. There are a lot of different variations of this recipe, especially depending on the country and area. I show you the variation we make where I come from and which my mom teached me.
about 450g of pork meat
about 450g rice
First prepare all of your ingredients, so that you don´t get stressed later. First cut the meat into pieces, but not to small. Then half the onions and cut them all into stripes.
Now peel the carrots, wash them and also cut them into slim stripes.
Prepare the rice by washing it thoroughly in cold water, until water is clear.
Also prepare enough boiled water, a full kettle should be enough.
Now we can start. Put enough oil into a medium sized pan and preheat it. Brown the meat, salt it and then remove it from the pan.
Now saute the onions until they get slightly brown and also remove them from the pan. Maybe you have to add a bit oil again. Do the same with the carrots. After removing the carrots from the pan, you have to act very fast. Put the meat into the pan again, layer the onions onto the meat and the carrots onto the onions. Now put the rice on the top of all and fill the pan with the boiled water, until the water is about 1cm over the rice. Flavour the water on the surface with salt, but be careful, that you don´t mix all the ingredients. Boil it up on the highest level and then change to the lowest heat and close the lid. Let the "Plov" now cook on the lowest heat for about 45 minutes. Don´t forget to set your timer. When the time is over, turn the heat off and mix all together in the pan. Done!
There are many things which are typical to eat together with Plov, for example russian pickled tomatoes, pickled chillies or a hot sauce with tomatoes. This time we ate Plov with the hot sauce. Here is the recipe:
Put 3 cans of tomatoes in cans into a bowl. Take as much garlic as you like and press it, I think I took about 4 garlic gloves. Now add salt and about 1 tbsp of Sambal oilek (chillie paste). Chop a whole bunch of fresh coreander and add it. If you don´t like coreander you can do it without, but coreander tastes great and is very healthy. That´s it, now enjoy your plov and think about me everytime you eat it 🙂
today I have a great cardio workout for you which is only 12 minutes long. You don´t need any equipment, except an interval timer. Set your timer for 18 rounds and two intervals of 10 seconds and 30 seconds. The 10 seconds are rest and the 30 seconds are work.
Here are the exercises and my scores:
33, 33, 33, 33, 33, 34
24, 24, 24, 23, 24, 25
92, 92, 94, 93, 95, 97
Try to beat me, but don´t forget to keep proper form!
Hi guys, this summer we made a trip to Berlin. It was awesome! As everybody knows, one of the most interesting sights is the "Siegessäule". To get there you have to go through a tunnel. The cool thing about this tunnel is, that there are light effects, when somebody moves. So I decided to dance for you 🙂 ... I wanted to dance like a ballerina, but honestly I have to say, that it looks like a monkey dance...