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Watch my 10 Min. Mobility #Morningroutine on YouTu

Watch my 10 Min. Mobility #Morningroutine on YouTube 📺 (Link in bio)
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Like this post If you want to dedicate yourself today to more frequent mobility work.🙏🏼🐍⁣
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You know I’m obsessed with mobility because it’s so important for your health and training #performance. Why you still don’t take it honest enough?⁣
⁣
The 3 biggest mobility misconceptions:⁣
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❌ You think mobility takes a lot of time (30-60 Min.)⁣
✅ The most important: it has to be manageable in your daily routine. I only spend 10-15 Min. per day!⁣
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❌ You think you have to do fancy exercises!⁣
✅ Do the basics! I also do the stuff that everybody is doing. Don’t over complicate things.⁣
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❌ You think mobility hurts!⁣
✅ If so, you are doing it wrong. Of course it can be a little bit uncomfortable but it should never hurt and also you should never go to a point where you squeeze your face. If your face can’t relax, your muscles cant relax as well. So find a comfortable point!⁣
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I hope I could motivate you to do my routine on a daily basis or at least 3x / week. I promise you will notice a huge difference in the next weeks. Maybe even after the first round.⁣
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Let me know how you felt afterwards in the comments.⁣
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Best Marie 🐍❤️

[Anzeige] Stelle mir deine Fragen zum #Kalorien tr

[Anzeige] Stelle mir deine Fragen zum #Kalorien tracken, #Stoffwechselaufbau oder weiteren Ernährungsthemen. 👇🏼👇🏼👇🏼⁣
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Heute beantworte ich die Frage: hat #Gemüse Kalorien? 🧐⁣
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Okay, da Gemüse Materie ist, hat es Kalorien! Selbst Holz hat Kalorien 😃. Eine bessere Frage ist in dem Fall: Ist das Tracken der Kalorien durch Gemüse ein deine Tagesbilanz relevant?⁣
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Meine Empfehlung & was du beachten solltest:⁣
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🍆 = kontra Gemüse tracken⁣
🥦 = pro Gemüse tracken⁣
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Siehe Punkte in den slides 👉🏼 ☺️⁣
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So, jetzt hab ich Hunger und begebe mich zum griechischen Gelage mit unter anderem natürlich #veggies😍☺️.⁣
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Wie hast du’s bisher gemacht? ⁣
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Love, Marie ❤️⁣

I did something for you 🌅☺️👇🏼⁣ ⁣

I did something for you 🌅☺️👇🏼⁣
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I just videoed a 10 Min. #Mobility #Routine this morning for you which will be on #YouTube on Sunday. It took place exactly here while this crazy sunrise. 😍 I hope I can transfer some #sunrise 🌅 #mood through my upcoming follow along video. 🙌🏼⁣
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Make sure you hit the 🛎 button so you’ll get an automatic reminder. (Link in the Info Box)⁣
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I will finish my #handstand session now. I show you some tips 🤸🏼‍♂️ in my stories. What did you train today?😘⁣
⁣
Love Marie ❤️

Swipe & save if you love #Core & #Mobility #Workou

Swipe & save if you love #Core & #Mobility #Workouts!⁣
Watch each slide until the end to see the following mobility exercise. ⁣⏱
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I love supersetting #strength and mobility 🐍 + 💪🏼 exercises to maximize my range of motion in the exercise and therefore maximize the potential of muscle contraction.💥⁣
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HOW-TO:⁣
Do each exercise for 3-5 rounds and 30 sec. each. You don’t need a pause in between sets because the mobility exercise is your resting time and we want to increase the intensity by keeping the rest short.⁣ 🔥
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1️⃣ ⁣
Core: Single leg lifts ⁣
Mobility: Single leg hamstring stretch ⁣
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2️⃣⁣
Core: tuck up + V-Up + straddle up⁣
Mobility: Jefferson Curl⁣
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3️⃣⁣
Core: hollow ups ⁣
Mobility: pancake good mornings ⁣
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4️⃣⁣
#Corefinisher: flutter kicks ⁣
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Have fun and Tag me of you try!❤️⁣
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[Anzeige/ad] Let me explain the difference👇🏼

[Anzeige/ad] Let me explain the difference👇🏼⁣
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But first double tap if you are also afraid to eat more and gain fat (weight)?⁣
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Because I was and still am sometimes! People ask me oftentimes how I deal with gaining weight.⁣
I’m a trainer & nutrition coach since I left school. I was competing in #bodybuilding and known for a certain #physique that I could keep for years. I was years consistently competing until I was 23 years old. Of course I was familiar with my physique and people were familiar with me and how I looked. I was always on social media the “shredded” Marie. That let the fear to change sth. grow. So I stuck to my habits for a long time because it was working for me. I knew exactly how to keep my physique and #performance in that time. And it wasn’t really hard for me. But was it #healthy? I definitely know now - NOPE! The left side is not healthy - that was the price I payed for doing a lot of competitions which was a great experience. But to be honest - I wished I would have gained more weight earlier because I know that I’m stronger, healthier and more beautiful with more weight. ⁣
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Let us dive into some facts:⁣
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Left:⁣
3 years ago⁣
After my competition time ⁣
51kg⁣
1800 kcal (sometimes less)⁣
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Right:⁣
Now ⁣
56,6kg⁣
Around 2350 kcal (I don’t track my kcal accurately)⁣
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What’s the message?👇🏼👇🏼👇🏼⁣
I never want to look & weight like the left picture. I never want to hunger anymore. I never want to make unhealthy decisions anymore even I’m afraid of the outcome. ⁣
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Am I stopping gaining weight?⁣
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No, I still gain a little bit each month. And I will keep allowing my body to gain muscles and a little bit of fat too, because I feel healthier and that my body needs it to perform the best but also to be happy ☺️! ⁣
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Don’t be afraid of eating more. I don’t want to teach you a lesson because I know how hard it is and how many self conflicts are happening in the journey of gaining weight. When you do it smart (see my #reversediet #YouTube video) you will only take benefits from it like: ⁣

I continue in the comments....👇🏼

Tracks du deine #Kalorien? Let me know 👇🏼
🥒🍒🍌🍓🥑🥕

Swipe nach rechts & #soundon, um für einen pre”hear” meiner neuen Podcast Episode 👉🏼

Stresst dich das Kalorien tracken? Oder hast du einfach mal Bock eine Schale #Haferflocken mit #Mandelmus, #Schokolade & co ohne abwiegen zu essen & trotzdem dein Gewicht zu halten?
So geht’s 👉🏼 Neuer #Podcast 🎙Link in der Infobox!

Viel Spaß beim zuhören!👂🏼🎧

Let’s get to know each other better!😃👇🏼

Let’s get to know each other better!😃👇🏼

Choose one of 2 options - what do you like better?

👇🏼👇🏼👇🏼

1️⃣ #Handstands or #Toestobars?

2️⃣ #YouTube or #Podcast?

3️⃣ #oatmeal or #cheesecake?

4️⃣ #Abs or #Glutes?

5️⃣ #Carbs or #Fats?

By the way I love my new Handstand Programm! Check my stories to see what I’m working on! 🤸🏼‍♂️

Love Marie ❤️

[Anzeige/ad] The fastest way to learn a #MuscleUp!

[Anzeige/ad] The fastest way to learn a #MuscleUp!
👇🏼👇🏼👇🏼
Here is your plan📝:

Level 1:
1. Feet assisted False Grip Pull Up: 4x 5 reps
2. Feet assisted Dips: 4x 5 reps
3. Feet assisted Ring Dip hold: 4x 15-30 Sec. (increase 2-5 sec. each week)
4. Muscle Up transition: 4x 5 reps

Level 2:
1. False Grip Pull Up: 4x AMRAP (Goal 5-8)
2. Dips: 4x AMRAP (Goal 5-10)
3. Ring Dip hold: 4x ALAP (Goal 30 Sec.)
4. Muscle Up transition: 4x 5 reps

You should also know this:

1. Understand the False Grip. You can’t do a muscle up, with a neutral Grip (see Video)
3. Understand the #movement: Ring False Gip Pull up + Muscle up Transition + Ring Dip.
4. Practice perfect positions in the Rings with feet assisted versions if necessary.
5. Practise the given exercises 2x / Week! It will be very hard to adjust your body to the #strength and movement pattern, if you only practice them once per week.

Let me know in the comments if you have any questions!

I hope this helps everyone who wants to accomplish their muscle-up dream and likes to have a beautiful #bodycontroll!🙌🏼

[Anzeige] Wie viel #Protein ist optimal? Mehr bess

[Anzeige] Wie viel #Protein ist optimal?
Mehr besser oder schädlich?
Wieviel Protein im Aufbau & Defizit?
👇🏼👇🏼👇🏼

Nachdem ich dir in meinen letzten YouTube Videos gezeigt habe, wie du deine individuelle Kalorienbilanz im Aufbau, Erhalt & Defizit errechnest, bleibt jetzt die Frage offen: Auf welche #Makronährstoff Verteilung du kommen solltest?!

Das heutige #youtube Video erklärt dir in 6 Min. einfach und bündig, wie du auf deinen individuellen Proteinbedarf kommst. (siehe Link in der Info-Box)
Und das nächste Video ist auch schon im Kasten (optimale Kohlenhydrat & Fett Menge).

Was möchtest du noch wissen? Ich notiere alle Themen und mache zu den meist gewünschten ein Video!☺️

Einen wundervollen Abend wünsche ich dir😘

Marie☺️❤️

Auf Instagram folgen

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