Wednesday, November 30, 2011

Why working out?

Today while walking into my gym, I was asking myself: "Why am I going to the gym?" "w
Why do I work out?"
Then being on the Treadmill, feeling my heart rate is getting up, breaking a sweat, I
kind of felt better and better. That boost from a workout helps me to go through my day
so much better. I feel stronger, I feel good and I feel like I can conquer the world.
If that is not a good reason to workout!

Enjoy your workout guys, and keep reminding yourself: You do something great for
your body and soul!!!!!!!!

Thursday, September 22, 2011

Feel the burn!!!!!!!!!!

hi guys,

had an awesome workout this morning in my gym.
I took some dumbbells and did upper body workout before I did any cardio.
Usually I do my cardio before weigth training, but I love to change things up.
This time weight training was my warm up, I used light weight to avoid injury.
I felt the burn and then, I went on a treadmill and did run and walk for 20 minutes.
That felt good too. Afterwards I did some jumping jacks, jump squats, push ups and abs.
Then after that, I went to stepper and did 10 minutes on the stepper.
After that I did some more push ups and finished my workout with a great ab workout routine.
I felt the burn and that is what makes me happy. I am not leaving the gym without the burn!!!!!!!!!!

Love it!

Friday, September 16, 2011

Listen to your body

Listen do your body!
There are days you are more tired than other days, there are days you have lots of energy.
do not beat yourself up on days you are tired and feel sluggish. give yourself the rest you need, your body will love you for that. Accept what you feel and do not push yourself too far. Listen to your body!
What is it my body needs? What would it make feel good?
when you body is healthy, your mind is happy, when your mind is happy, you are more open to listening to your body.

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Monday, August 15, 2011

Stretching before or after workout?

People ask me, Silvia, when is the best time to stretch? My answer:

Anytime is the best time! After a warm up, you can strecht the muscle your are going to work on, you can also stretch time while training, and please do not forget to stretch them after your workout. Stretching is very important! your muscles will thank you for that!

Eat to slim and tone

To shred more fat, stick for a 1500 calorie a day diet. Make sure you include plenty of lean protein and foods with calcium, vitamin D and magnesium, they will help you with weight loss, build muscle and gives you energy.

Thursday, August 11, 2011

DIET DIET DIET - WHAT DO YOU EAT?-be good to your body

I am curious about your diet, about what kind of food you take in and how much, how often.
You can workout but you cannot outtrain your diet. and also, be careful, if you train like a football player, you will eat like a football player and of course look like a football player. do you want that? if yes, then congratulation, if no is the answer, then think about your training and diet. as I have often said it in the past:
diet 80%, workout 20%.
eat healthier, then you do not have to burn all those calories at the gym, also if you want to burn fat, you cannot stressing out your body too much. it will hold on to the fat. give your body some break and relaxing timne.


This is my latest last minute workout:

Run on place for 2 minutes, then 20 jumping jacks, 20 jump squats, 20 push ups and then 20 crunches.
I am repeating this 3 times.
Have fun and burn some calories and build some muscles!



I have created a new workout, specially for busy people who do not have time working out but still want to get in shape. with these 30 minutes full body workouts, you are able to see results fast, you are having fun, effective and fast workouts, intense but creative, fun and quick personal training.
try it out!

Thursday, August 4, 2011


people are often wondering, why they do not see results in the gym. they are working out 3-5 times a week, even more often, do the same routine and expecting the body will change. If you want to see changes, then you have to make a change. If you usually start your workout with cardio, then do the opposite, start with your weightlifting routine and finish your workout with 30 minutes of cardio.
If you usually run on treadmill, use the stairmaster instead, if you use dumbbells for sculpting body, then use machines instead.
try it out, your muscles will love it




IF you love to run but you are tired of your run on treadmill, then do this routine. it boost your metabolism, blast fat and burns calories in only 15 minutes:

  • walk for 5 minutes on 0.5 % incline
  • get of treadmill do 15 squats
  • on treadmill and walk for 5 minutes
  • off treadmill do 15 push up
  • on treadmill walk 3 minutes
  • off treadmill do 15 walking lunges
email me about how you felt.

Tuesday, July 26, 2011


If you do not have enough time for  a complete workout, do this routine and repeat 2 times.
You will get a great sweat in no time:

  • jump in place 10x
  • jumping jack 10x
  • jump squat 10x
  • push up 10x
  • crunches 10x
  • plie squat 10x

Stay in shape on the road - pack a jumping rope

summer time is vacation time. If you want to stay fit and lean while traveling, make sure to pack a jumping rope. You can burn lots of calories if you jump rope for only 10 minutes.

Friday, June 24, 2011


I am going to visit my family in Germany.
Well I am very excited about this. But I am not giving up fitness.
I have packed my jumping rope. great equipment if you do not have a gym. that will be my gym and I am ready for it! all what I need to stay fit! I will do push up, crunches, squats, lunges, jumping jacks, mountain climbers etc...and outdoor stuff, lots of walks in the woods, up the hill, hiking, etc..
inhaling the fresh air of Germany! other kinds of workouts which I usually not do, my body will love it, be surprised and that will help me stay fit. try out new things, especially when you have to.
changes will change your body

Saturday, June 4, 2011


As a personal trainer I am helping my clients to create good habits and stick to them. If you are serious about changing an unhealthy lifestyle, you have to develop good habits, like brushing your teeth in the morning. For me fitness is a lifestyle and it does not end in the gym. I breath fitness and I live it everyday. I am not giving it up for anything! Be happy, be healthy, be fit!!!! Start today,  do something, get off the coach, take a stroll around your neighborhood, buy a mat, do yoga, get your bike and ride to the beach. start today developing good habits.

Sunday, May 29, 2011


When you see all those fit people you think, wow they must be working out all the time.
Well I am pretty sure they do workout out on a regular basis, no pain no gain. But here it comes when you want to know the secret of their fitness success?!!: It is their diet,, well better called their nutrition. When you eat well, you already win the more than the half battle. You cannot workout and have a bad diet and expect to see results unless you belong to those people with the desired DNA, but that will backfire them sooner or later too. So stick to a healthy diet and workout at least 3 times a week, bikini body here I come!

Wednesday, May 25, 2011


you are tired of the same old "running on the treadmill workout"?
Try this out, next time you are jumping on it: walk 2 minutes, get off and do some push up, go back on , run for 2 minutes, walk 2 minutes, get off, do some push ups, run 2 minutes this for 15 minutes and you have an awesome treadmill workout with upper body workout.

More workout tips: check out my website:

Tuesday, May 24, 2011


Want that desired six packs? Abs are made in the kitchen! Eat clean baby! also, go take a kickboxing class, best workout for your abs, if you have not heard that yet! I love it!

Monday, May 23, 2011

Want to get in shape fast?

If you want to lose those last 10 pounds fast, easy and fun, than maybe it is time to sign out for some personal training session:
check this website out:

Weight Training or Cardio?????

This is a question people ask me often. I like to say that this cannot be answered that easy. why?
Because everybody is different, everybody has different body, different shapes, different type.
therefore it is depends on many things. for a person who is obese, overweight, out of shape, I would recommend to lose weight first with big amount of cardio, but do not neglect the weight training part. but at first focus on cardio to lose weight, then slowly start with weight training in order to get toned and get lean muscle mass. People who are not that overweight, who just want to get rid of some fat on certain body parts, I would recommend to focus on more weight training, but still do cardio but not too much!

Sunday, May 22, 2011


Hello everybody,

Today is Sunday and you just want to relax and do nothing. That is fine. I just want to tell you how you can still get some movements through out the day. So, when you are not in the mood to hit the gym etc...I would suggest, to do at least 20 squats in the morning while brushing your teeth or something. then later while you are waiting for your coffee or breakfast, you can do some lunges or at least while you are in line at starbucks coffee, you can squeeze your glutes 20 times. better than nothing, you do some workout!

Saturday, May 21, 2011

workout smarter not harder

today I would like to talk about the quantity and quality of workouts.
people think if you workout for 3 hours a day you will achieve your fitness goals faster.
well I have to say, rest is part of fitness and building lean strong muscles.
keep that in mind. I would recommend to do an interval training for 45 minutes which includes cardio and strength training, do not forget stretching!!!!!

Monday, May 16, 2011


If your diet consists of veggies, fruits and whole grains, you have more energy throughout the day and you are also happier. Those foods are rich in fiber which helps your digestion.
Happy meals, happy you! try you snack on carrots and apples instead of chips or ice cream.
you will see, your body will thank you for that and you can smile and be happy!

Saturday, May 7, 2011

No time for workout?

The other day, I was pressed with time and did not have enough time going to the gym. That is no problem if you are creative enough. In my own living I did have an amazing and sweaty workout! I did jumping jacks, followed by squats, then push up, high knees. this routine I did 3 times. then I did crunches on the floor and hip extensions. 15 minutes and done. I felt great and got a sweat in before a busy day at work. Love it!

Thursday, May 5, 2011

Working out on an empty stomach

If you can make it happen and getting up early before work, hit the gym, go outside running or do some kind of exercise, on an empty stomach. that will help you to lose weight faster!!!!but  make sure to drink enough water!!!!!!!!!!!!!!!!!!!

Get enough rest! Lose weight while sleeping

Today I did it again! I slept for 8 hours and it feels good. Make sure to get enough sleep, that helps your body to recover. too much stress and not enough sleep is toxic for your body and it will hold on fat.

Wednesday, May 4, 2011

love your body

We all come in different shape, have different bodies.
Women out there, accept and love your bodies,
it is the only body you have!!!!!!!!!!

Achieve your fitness goals!

Want to lose weight?
Want to get fit for the summer?
Toned body anyone?
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