Guides: Your Knowledge Hub for Training, Nutrition and Coaching

Costs and prices

What good coaching really costs, where you can save, and how much your health insurer covers.

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  Personal Trainer Costs: Hourly Rates and Price Factors€60 to €150 per hour: all prices, packages and cheaper alternatives.

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  Nutrition Counseling Costs: Prices and Health Insurance SubsidiesWhat counseling costs and when your health insurer covers 80 to 100 percent.

Find coaches for this topic here: Personal training in Berlin and Personal training in Hamburg.

Find a coach

The titles “personal trainer” and “nutrition coach” are not legally protected. These articles show you how to recognize quality.

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  Find a Personal Trainer: How to Choose the Right CoachCheck licenses, the 7 questions for your initial consultation and the clear warning signs.

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  Fitness Trainer vs. Personal Trainer: What’s the Difference?When gym supervision is enough and when one-on-one training pays off.

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  Online Personal Training: Who It’s Worth It For€30 to €80 per hour: formats, limitations and a direct comparison.

Training know-how

From your first session to the right training style: exercises, plans and concepts explained from the ground up.

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  Strength Training for Beginners: Plan, Exercises and Getting StartedFull-body plan with sets, reps and a progression rule.

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  How to Create a Training Plan in 6 StepsFrom goal to finished weekly structure, including a sample plan.

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  Functional Training: Exercises, Benefits and Who It’s ForThe 7 basic movement patterns and a 30-minute workout.

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  Pilates Exercises: The 10 Most Important Moves to Do at Home, ExplainedThe powerhouse, 6 principles and a 20-minute program.

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  Yoga Exercises: The 10 Most Important Asanas for BeginnersAll foundational poses plus the complete Sun Salutation.

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  Types of Yoga at a Glance: Which Style Fits You?Hatha, Vinyasa, Ashtanga, Yin and Hot Yoga compared.

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  Boxing Training for Beginners: Benefits, Exercises and How to Get StartedNon-contact training, 400 to 800 kcal per hour.

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  Martial Arts: Which Type Is Right for You?10 disciplines from boxing to tai chi, sorted by goal.

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  Back Pain: Exercises for Mobility and Stability10 exercises, a 15-minute program and the clear warning signs.

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  Kickboxing: Styles, Techniques, and Getting Started for Beginners5 styles, basic techniques, equipment and costs.

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  Krav Maga for Beginners: Principles, Techniques and Getting StartedSelf-defense without competition, the basics in 8 to 12 weeks.

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  HIIT Training: Exercises, Training Plan, and Effects for Beginners10 exercises with no equipment, Tabata, 4x4 and an 8-week plan.

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  Cardio Training: Zone 2, Heart Rate, and Training Plan for BeginnersHeart rate zone table, Zone 2 and the path to 150 minutes per week.

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  Ab Workout: The 12 Best Ab Exercises for Home and the Gym12 exercises, a 15-minute workout and back-friendly variations.

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  Stretching Exercises: The Key Stretches for Back, Hips, Neck, and LegsStatic or dynamic, hold times and a 10-minute routine.

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  How to Squat Properly: Technique, Variations, and Training PlanTechnique, the right depth, 10 variations and a 6-week plan.

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  How to Do Push-ups Properly: Technique, Variations, and a Learning PlanFrom your first push-up to 10 in a row in 6 weeks.

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  How to Do a Plank: Technique, Duration, Variations, and ChallengeTechnique, hold times, 12 variations and a 30-day challenge.

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  Neck Pain Exercises: 12 Exercises to Release and Strengthen12 exercises and a 10-minute routine for office and home.

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  Muay Thai: Techniques, Training, and Getting Started for BeginnersThe 8 weapons, how a session runs, equipment and costs.

Find coaches for this topic here: Boxing in Berlin and Boxing in Hamburg.

Nutrition

Nutrition plays a part in every training goal: formats, qualifications and what really counts.

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  Nutrition Coach: What They Do, Qualifications, and When It Pays OffCoach, counselor or therapy: the differences and signs of quality.

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  Muscle Building Nutrition: Protein, Calories and TimingHow much protein and calorie surplus muscle growth really takes.

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  High-Protein Foods: The Top Protein Sources in a TableAnimal-based and vegan, protein per 100 g and per 100 kcal.

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  Meal Prep: Guide, Weekly Plan, and Recipes for Beginners4 methods, storage times, 5 recipes and a weekly plan.

Find coaches for this topic here: Nutrition coaching in Berlin and Nutrition coaching in Hamburg.

Weight loss and body goals

What really works for weight loss, what is just a myth and how to keep the results.

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  Intermittent Fasting: Methods, 16:8 Plan, and Benefits16:8, 5:2 and a 4-week plan: what fasting really does for weight loss.

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  How to Calculate a Calorie Deficit: Formula, Examples, and TableBasal metabolic rate, total energy expenditure and a 300 to 500 kcal deficit.

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  Weight Loss: What Really Works and What Doesn’tCalorie deficit, a realistic pace and preserving muscle.

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  Weight Loss Tips: 12 Strategies That Work in Daily LifeRanked by impact and effort, including help for plateaus.

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  Boost Your Metabolism: What Works and What’s Just a MythThe 5 most stubborn myths and the 3 levers that matter.

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  Weight Loss Meal Plan: 7-Day Plan and How to Create Your OwnFree 7-day plan, plate method and a 6-step guide.

For coaches

Articles for anyone who works as a coach or wants to become one.

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  How to Become a Personal Trainer: Training, Costs, and Getting StartedLicenses, formalities, earnings and your first clients.