Hey guys, a few weeks ago I presented a recipe for hummus on my blog (The perfect hummus recipe). To get some more diversification in your dip/spread selection I want to show you how to prepare another healthy and easy-to-make dip that supports both, your fitness goals as well as the enyojment of food. This date dip is super delicious and super healthy at the same time. Dates are  rich in vitamins B1, B2, B3, B5, A1 and C, proteins, dietary fiber, iron (11 %), potassium (16 %), calcium, manganese, copper and magnesium. You can find a really interesting article about the health benefits of ..read more

Hey guys, As written before, I'm quite busy at work and I have two boys with whom I love to spend my free time. That has resulted in a lack of time for exercising, so I had to rethink on how I could integrate workouts in my daily schedule without blocking too much time at once. Before I had Kids, I was used to go to the gym either early in the morning or late in the evening which was no problem because no one really depends on me being "there". My girlfriend joined me sometimes and sometimes she did something else. No time issues at all (even with long working hours I could always find a free ..read more

Hey guys, As I recently finished my 30 day push up challenge for workdays (see here) and did a total of 3.405 reps during that time, I really feel how this has strengthened my upper body power and the shape of my chest muscles. Of course you cannot become a real life Hulk with the challenge but it's a really good start to work consistently and disciplined at your own fitness goals without wasting a lot of free spare time. I'm totally convinced that a 30 day challenge can be a frame to create a new mindset of durable change and get you used to regular workouts. As I still lack free time to ..read more

Hey guys, Today I want to share a very easy health-boosting hummus recipe with you. Over the years I've tried various recipes and ready-to-eat products from the grocery stores and in restaurants, but the one I explain below is definitely my favorite. I originally found the base recipe on the german recipe site chefkoch.de. It was (and still is) the highest ranked hummus recipe sorted by user feedback (for the original German recipe from Merceile click here). I just translated it here for you and add some little modifications that I always use to make it a bit more creamy. What is hummus exac ..read more

Hey guys, Today I want to give you an update on my 2019 fitness journey so far. Where have I started: On Sunday, the 27th of January, I finally decided, that I have to change a lot in my diet and fitness life to become the fit person and Daddy, that I always wanted to be. I've written about my motivation and thoughts in my blog post "I'm back and this year is going to be amazing for you and your families". So I've started with a weight of 109.0 kg (240 lb) and a big belly ;) I felt tired most of the time and haven't moved that much. The way: Until now I've changed my diet radically. During ..read more

Hey guys, A few weeks ago I wrote down the recipe of my favorite healthy cake alternative so far - the low-carb / paleo banana bread. I still do love this one, but last wednesday my girlfriend Marie baked some unbelievable delicious and healthy sweet potatoe brownies without sugar and flour. They were so awesome that they replaced my no. 1 cake alternative already :) They were so good, that I immediately ate 5 pieces and my scale showed a reduced weight the next morning anyway, which impressed me most. As sweet potatoes are a relevant source of four essential micronutrients: vitamin C, th ..read more

Hey guys, Some of you might have already noticed that I have a new section above called "T-Shirt Shop". In the shop you can find some awesome gym Shirts, which were designed by my good friend and t-shirt sponsor Michael Kleinsorg aka "Sean Milks". He designes cloths for almost 15 years now and owns several small brands. So if you wanna work out and look awesome at the same time (who doesn't want that? ;) ) just take a look at the shop...he added a small selection of his gym designs to the shop of "Andi's Fitness Blog" (over time the variety will increase - just check it from time to time ..read more

Hey guys, Back in May 2013 I'd done a 30 day push-up challenge and many of you joined me that time with amazing results. Push-ups are still one of the most effective exercises that you can do almost everywhere and anytime. You just need your own body and 2 m² free space, that's all. As mentioned during the last challenge, the push-up strengthens the muscles of your chest, arms (triceps) and shoulders and additionally targets a lot of other muscles like your core and butt. Therefore it is just a fact, if you say that push-ups really are a whole body workout in one single exercise. Of Course ..read more

Hey guys, Today I want to share my favorite cake substitute, that perfectly fits to a low-carb and/or paleo diet. Everyone who follows a strict low-carb or paleo diet is familiar with this situation. You are invited to a birthday party or a family come-together where you can find a huge, mouthwatering cake selection. Anyone else enjoys the tast of this delicious sugarbombs and you really want to stay strong, but it's getting harder and harder. So why not supply an alternative that you can eat with good consience? You can enjoy some tasty slices as well with this awesome banana bread and your ..read more

Hey guys, Today I want to talk to you a bit about the worldwide trend intermittent fasting (IF). To be honest it's quit the most simple strategy to improve health, lose weight and reverse aging that one can imagine. You don't have to be a great chef or read lots of books, workout regularly or simply do anything. Intermittent fasting is all about not eating temporarly...that's right, you don't have to do anything, just neglect to eat for a specific period. Before we dive into the science behind I want to present you some of the most known and used varieties of intermittent fasting. 16/8 ..read more