GymPerformance

Fitness Motivation. Workout Programs, Meal Plans, Fitness Blog, Motivational Videos & More

[gymperformance]

Lara spent the entire weekend at her grandparent's house.🥳⁣ ⁣ Quite a milestone as she never had any sleepovers before.⁣ ⁣ For us parents, that meant date nights and undisturbed moments. 😉⁣ ⁣ I also enjoyed restful sleep and some hours-long gym sessions! 💪⁣ ⁣ This weekend actually reminded me about how much daily life (and general level of alertness aka stress) changes when you become a father.⁣ ⁣ But it's all worth it!!! 👨‍👩‍👧⁣ ⁣ Do you remember when your kids had their first sleepover? Good times, right?! 🙂⁣ ⁣ #ProjectFitDad #FitFather #ParentLife #DadLife ⁣ ⁣ (at Parque Do Ibirapuera) https://www.instagram.com/p/CDbWnDajtTW/?igshid=15jwqz4bbdm71

[gymperformance]

⁣⁣ ⁣⁣ ➡️➡️➡️⁣⁣ Swipe right to see the exercises I used for my at-home ab workout.⁣⁣ ➡️➡️➡️⁣⁣ ⁣⁣ 1️⃣Crossed Arms Crunches⁣⁣ 2️⃣Lying Leg Raises⁣⁣ 3️⃣Seated Knee Tucks⁣⁣ 4️⃣Knee To Elbow Plank⁣⁣ 5️⃣Knee To Elbow Crunches⁣⁣ 6️⃣Reverse Crunches⁣⁣ 7️⃣Heel Touches⁣⁣ ⁣⁣ ⁣⁣ The full workout routine to follow along can be found on my youtube channel.💪⁣⁣ ⁣⁣ ⁣⁣ Link in bio.⁣⁣ ⁣⁣ Cheers🤙⁣⁣ ⁣⁣ ⁣⁣ #SixpackWorkout #AbWorkout #WorkoutAtHome #HomeWorkout #AbChallenge⁣⁣ (at São José dos Campos) https://www.instagram.com/p/CCyDOi5ji5T/?igshid=9ad16bqnmmsm

[gymperformance]

⁣ 𝗚𝗬𝗠𝗡𝗔𝗦𝗧𝗜𝗖𝗦 𝗥𝗜𝗡𝗚𝗦⁣ Some years ago, I wanted to be a gymnast.🤸 ⁣ ⁣ It wasn't only fitness models and bodybuilders who impressed me - but the strength and the muscle development of gymnasts! 💪⁣ ⁣ I looked up to pros like @brandonwynngym and @jake_dalton!⁣ ⁣ I tried to copy their routines and found much pleasure in working out with gymnastics rings. ⁣ ⁣ I even managed to perform the iron cross, without any coaching at all!⁣ ⁣ During the time I lived in Sante Monica, I would go to the beach and do bodyweight based workouts using pull up bars and rings.🏖️⁣ ⁣ Back in Switzerland, I found myself working out in a CrossFit gym @limitlesspowercrossfit where rings can be found as basic equipment. ⁣ ⁣ And whenever I was traveling, I would simply bring my own pair of rings and install them in fitness studios. ⁣ ⁣ You can only imagine the faces of the gym staff when they saw me bringing my own pair of rings! 😄⁣ ⁣ Even though I do now regular weight training in the gym, I still use rings frequently, talking dips and rows!⁣ ⁣ In my opinion, they are highly underrated when it comes to strength and muscle development.💍💍⁣ ⁣ Do you ever use rings to work out?👇👇👇⁣ ⁣ #GymnasticsRings #BodyweightFitness #Calisthenics #MuscleBeachMiami⁣ (at Muscle Beach South Beach) https://www.instagram.com/p/B9SAyTODBuI/?igshid=1ol894gi4yn7a

[gymperformance]

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We lift each other up.⁣ ⁣ Mentally as well as physically. ⁣ ⁣ 🥰⁣ ⁣ #fitdads #daddyandbaby #babymouse #dadbod #dadanddaughter (at São José dos Campos) https://www.instagram.com/p/B3pU57ujhrm/?igshid=j4uj9dwgdsr2

[gymperformance]

⁣ I love being outside, whether it's in the park, on mountains or at the beach.⁣ @gabriellaogata can confirm.⁣ ⁣ I wish there was an outdoor gym here like there is in Santa Monica (@musclebeachvenice), Miami (@musclebeachsouthbeach) or in Sao Paulo (@sp_academia).⁣ ⁣ What about you?⁣ Are you an outdoor lover as well?⁣ ⁣ ⁣ ⁣ #OutdoorFitness #OutdoorSports #OutdorGym #WalkingIsGood #SunIsShining⁣ (at São José dos Campos) https://www.instagram.com/p/B3h56qqj6WI/?igshid=1tt4h74otv2ga

[gymperformance]

⁣ 𝗙𝗜𝗧 𝗗𝗔𝗗👨‍👧‍👦⁣ ⁣ Lack of sleep, less flexibility, increased stress and even anxiety - every parent knows the struggles involved when their first child is born. ⁣ ⁣ For many gym rats, becoming a father means taking the foot off the pedal and decreasing the time spent in the gym.⁣ ⁣ It was no different for me...⁣ ⁣ I moved to brazil just a few weeks before my baby girl was born. 🇧🇷⁣ ⁣ A place on the other side of the world where I didn't know anyone than my girlfriend.⁣ ⁣ New country, new culture, new language, new environment. No friends and no family around.⁣ ⁣ I work full time as a online marketing manager and my relocation from one continent to another literally happened overnight without missing a day at work.⁣ ⁣ Doesn't that sound adventurous?⁣ ⁣ But there is more.⁣ ⁣ I run my own side hustle (Gym Performance) which takes additional time to maintain.⁣ ⁣ Finally,the baby! 🐭⁣ ⁣ Sleep becomes luxury during the first few months. Not to mention the attention the baby requires. ⁣ ⁣ Aside, I bought a car and had to organize insurance as well as my visa.⁣ ⁣ Then I've got to learn to speak Portuguese somehow... that takes time as well.⁣ ⁣ How many days I missed from the gym during all this time?⁣ ⁣ You can count them on one hand!⁣ ⁣ I have to admit that "being fit" requires much more since the baby is here and being a dad comes with totally new challenges.⁣ ⁣ But please don't take your kids as an excuse for not working out.⁣ ⁣ Eventually, we want to play, enjoy and keep up with them. Am I right?⁣ ⁣ Make time!⁣ ⁣ Plan!⁣ ⁣ Organize!⁣ ⁣ If I can do it, then so can you!💪⁣ ⁣ Much respect to the fellas who demonstrate that one can stay in great shape whilst also keeping the balance of family and work/business in check:⁣ ⁣ @jayalderton⁣ @mindpumpadam⁣ @thomasdelauer⁣ @olliemarchon⁣ @daddy_co.ol⁣ @x.t.o.p.⁣ @fitdad_hendrik⁣ @onebenshow⁣ @marcusfilly⁣ @mindpumpsal⁣ @olli.hashtagt⁣ @mattdoesfitness⁣ @the.gainz⁣ @tavicastro⁣ @mindpumpjustin⁣ @stevekrisofficial⁣ ⁣ ⁣ ⁣ ⁣ #fitdad #dadswholift #dadbod #fitfather #dadandbaby⁣ (at Valle Verzasca) https://www.instagram.com/p/B27MVnaDAUz/?igshid=17itgh9u42fuh

[gymperformance]

I remember Lara lying there looking pale and weak. ⁣ ⁣ A tiny little baby that couldn't move nor express feelings.⁣ ⁣ Fully dependent on Mummy @gabriellaogata.⁣ ⁣ 12 months later and there's our baby with a better tan than I have, running around with more energy than me after a double scoop of pre workout!⁣ ⁣ I can hardly believe that it is already a year ago, when this little cutie arrived.⁣ ⁣ -⁣ ⁣ A year being a dad it's both extremely challening and rewarding for me. ⁣ ⁣ It's without a doubt the most incredible experience I’ve had in my life.⁣ ⁣ The perspectives and motivation that come along with this bundle full of energy and joy made me a better person for sure.⁣ ⁣ Happy first birthday, baby maus, we are so lucky to have you.⁣ ⁣ I love you very much!♥️ ⁣ ⁣ ⁣ #FirstBirthday #HappyBirthdayBaby #MyNumberOne #ProudDad #YouMakeMeHappy (at São José dos Campos) https://www.instagram.com/p/B2q_YPrD_B6/?igshid=1lva9fjztos6q

[gymperformance]

Sometimes life happens and your priorities get shuffled around.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Fitness takes a step back while work, career or family comes first.⁣⁣👨‍👩‍👧⁣⁣⁣ ⁣⁣⁣⁣⁣ It happens.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Obviously you won't have the same amount of time and energy when you have a new born at home as when you are single and are on vaction.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Or maybe you have a big project coming on or just a heavy workload.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ You just could not fit in time or the mental space to exercise.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ So what do you do?⁣⁣🤔⁣⁣⁣ ⁣⁣⁣⁣⁣ First of all, remember the following: Some exercise is always better than no exercise at all.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Go for short walks throuout the day. Work out at home. Or adjust the training to a short but intense 30-min workout in the gym.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Try to make the best out of the situation.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Fitness isn't everything. Career and family come first and that's absolutely fine.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ However, once the stressful phase has passed and you find yourself having more free time, it may be time to increase the frequency, set a specific fitness goal and give your all.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ CRUSH IT! ⁣⁣💯⁣⁣⁣ ⁣⁣⁣⁣⁣ Life comes in waves.⁣⁣⁣ ⁣⁣⁣ Adapt your fitness routine to your life situation. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Be smart!⁣⁣⁣ ⁣⁣⁣⁣⁣ And always remember: Physical activity is not only essential to your health, but also contributes to your well-being. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ It's worth making time for it!⁣⁣☝️⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ #MentalHealth #FitnessAndHealth #FamilyFirst #PrioritiesInOrder #FavoriteGirls (at Hergiswil, Nidwalden) https://www.instagram.com/p/B1MA4wjjgME/?igshid=17lp43zxadp14

[gymperformance]

Sometimes life happens and your priorities get shuffled around.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Fitness takes a step back while work, career or family comes first.⁣⁣👨‍👩‍👧⁣⁣⁣ ⁣⁣⁣⁣⁣ It happens.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Obviously you won't have the same amount of time and energy when you have a new born at home as when you are single and are on vaction.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Or maybe you have a big project coming on or just a heavy workload.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ You just could not fit in time or the mental space to exercise.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ So what do you do?⁣⁣🤔⁣⁣⁣ ⁣⁣⁣⁣⁣ First of all, remember the following: Some exercise is always better than no exercise at all.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Go for short walks throuout the day. Work out at home. Or adjust the training to a short but intense 30-min workout in the gym.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Try to make the best out of the situation.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Fitness isn't everything. Career and family come first and that's absolutely fine.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ However, once the stressful phase has passed and you find yourself having more free time, it may be time to increase the frequency, set a specific fitness goal and give your all.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ CRUSH IT! ⁣⁣💯⁣⁣⁣ ⁣⁣⁣⁣⁣ Life comes in waves.⁣⁣⁣ ⁣⁣⁣ Adapt your fitness routine to your life situation. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Be smart!⁣⁣⁣ ⁣⁣⁣⁣⁣ And always remember: Physical activity is not only essential to your health, but also contributes to your well-being. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ It's worth making time for it!⁣⁣☝️⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ #MentalHealth #FitnessAndHealth #FamilyFirst #PrioritiesInOrder #FavoriteGirls⁣ (at Hergiswil, Nidwalden) https://www.instagram.com/p/B1MAG18j8N8/?igshid=h25wo007xjwt

[gymperformance]

When I can combine physical activity, sun and my loved ones, a good time is guaranteed. ⁣ ⁣ 🏃‍♂️ + ☀️ + 👨‍👩‍👧 = 😃😃😃⁣ ⁣ #FitDad #BabyGirl #DadWhoLifts #DadAndBaby #Verzasca #Tessin (at Verzascatal) https://www.instagram.com/p/B0TqG9RlBva/?igshid=1puevvt6jmo68

[gymperformance]

⁣ 𝗠𝗘𝗡𝗧𝗔𝗟 𝗛𝗘𝗔𝗟𝗧𝗛⁣⁣ ⁣⁣ Don't neglect mental health.⁣⁣ It is at least as important as physical health for a happy life.⁣⁣ ⁣⁣ Here are some tips which help me to keep same in this crazy world:⁣⁣ ⁣⁣ 1. Read books! Don't know which ones? The self imporvement/self help categorie on amazon is a great place to start!⁣⁣ ⁣⁣ 2. Listen to podcasts! Edcuational or simply entertaining, I love listening to podcasts whenever I am in the car or walk outdoor.⁣⁣ ⁣⁣ 3. Take time off regurarely and enjoy quality time with your family!⁣⁣ ⁣⁣ 4. Walk on a daily basis!⁣⁣ ⁣⁣ 5. Connect with friends, catch up and share your concerns, experiences and ideas!⁣⁣ ⁣⁣ Do you have any additions?⁣⁣ ⁣⁣ #MentalHealth #SelfImprovement #SelfDevelopment #PersonalGrowth #MindSet #SelfGrowthJourney #Health #FitAndHealthy⁣⁣ (at Hergiswil, Nidwalden) https://www.instagram.com/p/B0MC7L2nteL/?igshid=9hp499je52io

[gymperformance]

HOW TO STAY LEAN 365 DAYS A YEAR? Here's a trick of many fitness models and fitness influencers: 1. Put in the work and get in shape! 2. Take lots of videos and pictures, preferably in different outfits. 3. Spread the images throuout the year and make everyone believe you are shredded all year round. Easy. Photo taken by the one and only @yannickblaettler #FitnessModel #FitnessInfluencer #FitnessMotivation #Shredded365 #fit365 #FitDad #DadWhoLifts #SixpackABs #DadBod (at São José dos Campos) https://www.instagram.com/p/B0BwU0nnp3J/?igshid=1l4exvptw7hu0

[gymperformance]

As we were exploring the Swiss alps, I Introduced baby maus to hiking.⛑ "Cardio is for losers" she said and then transformed herself into a a weighted vest so she can at least claim that her dad lifts heavy weights.💪 #fitdad #dadwholifts #fitdadsinspire #dadanddaughter #swissalps #dadandbaby (at Swiss Alps) https://www.instagram.com/p/BzJJJMrIsSQ/?igshid=1xmr9wwfbxuzj

[gymperformance]

𝟴𝟬/𝟮𝟬 𝗥𝗨𝗟𝗘 ⁣ I’m sure you’ve heard about the 80/20 rule (which is preached by quite a few fitness professionals). The theory goes that as long as what you eat 80% of the time is good, you can “cheat” 20% of the time. And that, my friends, is stupid. 😮 Why? Well, for most people, a “bad” meal will contain the foods they crave most: something like ice cream, chocolate or pizza.🍕 And now do the math. If you can have a “bad” meal 20% of the time, that means that one in every 5 meals will be a cheat meal. If you’re eating 5 meals per day, then that would mean you can have a pizza every single day.👎 One could also adapt this rule to number of days instead of meals. In other words, after 4 “clean” days a “cheat” day would follow where you can eat whatever you want and as much as you want. Good luck losing weight or achieving health that way.🙆‍♂️ The 80/20 rule may be applicable to work (talking pareto princip) but when it comes to nutrition I strongly encourage you not to fall into this trap.🛑 #pareto #fitnessmyths #fitnesstruth #weightlosstruggle #bodybuilding (at São Paulo, Brazil) https://www.instagram.com/p/BzGjLtvg5w-/?igshid=1eds5rmulisdj

[gymperformance]

You’re supposed to smile when the camera is on, baby maus! 😏⁣ ⁣ #FitDad #FitDaddy #DadWhoLifts #FitDadsInspire #DadAndBaby #babygirl🎀 (at São José dos Campos) https://www.instagram.com/p/Bxxfpb2Dwrh/?igshid=1xjqny15qdkde

[gymperformance]

I had the pleasure of @neoviso 's visit here in Sao Jose Dos Campos, Brazil. 🙌⁣ ⁣ As you can see, I took full advantage of his photography skills and had @yannickblaettler take pictures of me posing without a shirt.📷⁣ ⁣ Now - I consider his stay as kind of a double-edged sword. ⁣ ⁣ On one hand, he was great company and I really enjoyed some good bro-talk and our discussions about life, business and other stuff.⁣ ⁣ On the other hand, I wanted to give him the full brazilian food experience and due to his limited stay, we had to squeeze all the planned restaurant visits in 3 days.😋⁣ ⁣ We literally jumped from one all you can eat place to the next one, with a stop at the gelateria and the pizzeria in between. Almost absurd.😄⁣ ⁣ And guess what?⁣ ⁣ IT WAS ALL WORTH IT. ⁣ ⁣ Thanks for the visit, mate! 🤝⁣ ⁣ ⁣ #saopaulo #rodizio⁣ #allyoucaneat #pizzadoce #midnightmadness #brotalk #swissblogger (at São José dos Campos) https://www.instagram.com/p/BxfZ38Mjcx6/?igshid=16fucgj4llaby

[gymperformance]

⁣ 𝗪𝗛𝗔𝗧-𝗧𝗛𝗘-𝗛𝗘𝗟𝗟 𝗘𝗙𝗙𝗘𝗖𝗧⁣ ⁣ Do you know that feeling when you feel okay to eat a piece of cheesecake,⁣ ⁣ just one small piece,⁣ ⁣ and out of a sudden the entire cake is gone? 😏⁣ ⁣ Man i do! 🙄⁣ Seriously.⁣ ⁣ After doing some search, I found there is science behind it.🧐⁣ ⁣ The “what-the-hell effect” describes the cycle you feel when you indulge, regret what you’ve done, and then go back for more. ⁣ ⁣ Your brain rationalizes your behavior by saying, “You already blew your goal of only having one piece, so ... what the hell, you might as well eat the entire cake.”🍰 ⁣ ⁣ Now what can be done to prevent this?⁣ ⁣ Perhaps just the realization that this effect exists and your behaviour can be explained helps to control yourself better the next time.⁣ ⁣ On the other hand, I guess it is normal that we slip up from time to time. We’re all human after all.🤷⁣ ⁣ Instead of letting us down by this little setbacks, it is important that we find the way back on track and don’t blame ourselves for what we’ve done.⁣ ⁣ #whatthehell #aesthetics #mensphysique #shredded #gainz #workoutmotivation⁣ #pump #saojosedoscampos https://www.instagram.com/p/BxClRQHgDFi/?igshid=24dz6yafm7ob