smacherhammerfitness posts
Posts: 75
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NEW daily recipes on my Instagram food account and TikTok😍🥰 ..
NEW daily recipes on my Instagram food account and TikTok😍🥰 FOLLOW: https://instagram.com/fitfood_stefanie_macherhammer
💥 BREAKING NEWS! 💥 I opened a FIT FOOD Account on Instagram ..
💥 BREAKING NEWS! 💥 I opened a FIT FOOD Account on Instagram with easy healthy high protein recipes for you! 😍 Follow 👉 https://instagram.com/fitfood_stefanie_macherhammer
What I do, to improve healing process (if I am injured) or t..
What I do, to improve healing process (if I am injured) or to prevent getting sick / to improve recovery ✅ ➡️ I take anti-inflammatory products like - supplementation: high quality omega3/fishoil product, curcuma-extract (I double the dosage / taking twice as much as I would normally do) - from real food: fresh rosemary (herb) and olive oil for cooking ➡️ Increasing my dosage of Multivitamins-/minerals, especially Vitamin C from Supplementation as well as from real food. Rich in Vitamin C are for example, red bell pepper...
UNLOCK my LOGBOOK: PRIVATE NOTES OF 2017 😍 VERY EXCLUSIVE ..
UNLOCK my LOGBOOK: PRIVATE NOTES OF 2017 😍 VERY EXCLUSIVE CONTENT 💪 ➡️ My Workout / Training Notes ➡️ My Supplementation + My Weight and BodyFat percentage Notes + MyFitnessPal Macro Screenshot samples ➡️ MORE UNPUBLISHED WORKOUT VIDEOS 💪 of 2017 - 2018 (when I was 3,5-4 years into training) 💪 I started working out at the gym 2013. Now that’s about 9 years ago. 2017 I did my documentation and notes on paper. Was a lil bit chaotic. But great to have those notes / interested to see how...
Throwback: 2017 (3,5 years into training) 💪 UNPUBLISHED WO..
Throwback: 2017 (3,5 years into training) 💪 UNPUBLISHED WORKOUT VIDEOS 💪 MORE in your inbox 📨 everyone starts somewhere ♥️ I started working out at the gym 2013. Now that’s about 9 years ago. I found very old videos from the early beginnings of my fitness career. I will exclusively share those unpublished videos of me, filming my exercise execution to analyze and improve my execution and effort. 💪 Upper Body was my focus and strongest (simply because I enjoyed it the most and I had no stage competio...
MY SECRET TO GET SHREDDED AF 🔥🔪 2️⃣ STEP 2/3: MY PERSONAL ..
MY SECRET TO GET SHREDDED AF 🔥🔪 2️⃣ STEP 2/3: MY PERSONAL METABOLIC FATBURNER WORKOUT🔥 ⚠️ THIS! is the phase I spent most time in my Contest PREP! 🔥 I switched "back and forth" between METABOLIC phases and DELOADS (strength workouts / back to heavy weight to keep my strength and muscle mass while cutting fat) 🔥💪 This metabolic phase is to improve Nutrient Partitioning (to store as many carbs, water and nutrients in my muscles – away from the fat calls). I work with the "INCOMPLETE REST METHODE...
UNLOCK my personal STEP BY STEP FATBURNER GUIDE 🔥 and you'll..
UNLOCK my personal STEP BY STEP FATBURNER GUIDE 🔥 and you'll unlock my personal secret how to get and stay in shape 🤫🔑 1️⃣ I start with about 2 weeks SYSTEMIC METABOLIC WORKOUT (with supersets) moderate carb s 2️⃣ Then about 2 weeks AMPK METABOLIC WORKOUT („straight“ sets with incomplete rest) high carb 3️⃣ DELOAD from the metabolic stimuli: I switch to a LOWCARB CUT with NEURO / strength based workouts low carb VIP insights you’ll find nowhere else! 🤗🥰😍 I’ll send those 3 menti...
MY SUPPLEMENT BASICS 💪 (I take those throughout the entire y..
MY SUPPLEMENT BASICS 💪 (I take those throughout the entire year, independent from my current specific training program:) ✅ High Quality Multivitamin-/mineral formula (I personally use „All-in-one“ from „Pure Encapsulations“: https://rb.gy/fbtlj5 ) ✅ certified Omega3 (like „Essentials“ from „MORE“: https://rb.gy/tg5ob2 PROM3GA from „BulkPowders“: https://rb.gy/qoxef4 OR – like I do right now: EPA/DHA from „Pure Encapsulations“: https://rb.gy/tnxjtl ) ✅ additional: Magnesium Bisgl...
MY SECRET Performance-Boost 🤫🔑🎵 For me: MUSIC IS KEY 🎵 🔑 I..
MY SECRET Performance-Boost 🤫🔑🎵 For me: MUSIC IS KEY 🎵 🔑 It helps me to kick ass, to focus on myself, pushing limits and to get in my „beastmode-mood“ 😎🔥💪 Here is my private (iTunes) GYM-Playlist for you: I’ve called it „THE GROWTH FACTOR“ 😎💪 https://music.apple.com/at/pl… It’s not only the sound that pushes me. Lyrics are essential for me. I often look at the lyrics while resting between sets + singing, dancing/shaking my body or „running up and down“ or in circles arround my gym-eq...
MY OFFDAY ROUTINE 😌 to maximize results 💪 ➡️ using an infra..
MY OFFDAY ROUTINE 😌 to maximize results 💪 ➡️ using an infrared sauna once a week (20 minutes) benefits / my goal: - relaxation - detoxification - weight loss (increasing calorie expenditure and getting /staying in better shape, without adding more stress like increasing training/steps or decreasing calories) - clear and tighter skin - improved circulation - good for mitochondrial health (helping me with fatigue - increasing energy levels and improving overall health and well-being from a cellular level) ➡️ I personally reduc...
MY DAILY ROUTINES AND RITUALS 🔑 helping me to get and stay i..
MY DAILY ROUTINES AND RITUALS 🔑 helping me to get and stay in good shape all year round ✅ ➡️ Morning Routine - Waking Up - Opening my Oura (Sleep Tracker) App. Checking my Sleep data - Meditation (Theta Waves, Oura „Rain“ Meditation or guided meditation) + InfraRed Light (Lamp) - Documenting my current Supplementation and infos in my Oura App (Tags) - Going to the 🚽 - Weighing myself and tracking my bodyweight in our FitnessApp - taking a shower. getting ready for the day - Bulletproof Coffee + Supplementation (will make a own...
WHAT I EAT IN A DAY 😋 MEAL SAMPLES 🥗🍛 I eat 2-4 Meals a day..
WHAT I EAT IN A DAY 😋 MEAL SAMPLES 🥗🍛 I eat 2-4 Meals a day. Most of the time 3 Meals (snacking fruits and veggies optional). Depending on my daily time schedules and current preferences ➡️ „BulletProof Coffee“ in the morning ☕️ - 10g BeefProtein - 5g Coconut Oil or MCT Oil - 10g „GREENS“ Powder - 5g „REDs“ Powder - Collagen ➡️ 1 smaller low carb Meal PRE-Workout or sometimes I do fasted workouts. 1️⃣ My first Meal usually contains of protein + healthy fats + greens like Eggs 🍳 Sal...
WHAT DO I EAT IN A DAY 💪 MY GROCERY LIST ✅ So often I get ..
WHAT DO I EAT IN A DAY 💪 MY GROCERY LIST ✅ So often I get asked questions like: What do your typical groceries look like? What’s your diet? What are your meals like? Here’s your long-awaited answer finally: I aim to get a variety of different fats, proteins, carbs, veggies and fruits. 🥗 ➡️ For carbs, I personally stick with: - White and Sweet Potatoes 🍠🥔 - Rice cakes - Corn cakes and - puffs - Cornflakes - Oats because I enjoy them the most 😋🥰💪 ➡️ Proteins: Low-fat protein-sources...
CURRENT FAT BURNING WORKOUT 🔥 I did the SYSTEMIC metabolic ..
CURRENT FAT BURNING WORKOUT 🔥 I did the SYSTEMIC metabolic workout I've previously posted for about 2 weeks. Currently I am doing a metabolic workout with straight sets (no supersets). With INCOMPLETE REST Methode. I HOLD in the shortened position of the muscle and SQUEEZE 🔥 accumulating lactic acid and let each muscle group buuuurrrrn 🔥💪 Split: PUSH - PULL - OFF I started with 5 sets x 7 reps I'm working my way up each Microcycle. Up to 8 sets x 7 reps. Adding 1-2 more exercises to end my metabolic phases (2-3 weeks)....
UNLOCK my STEP BY STEP FATBURNER GUIDE 🔥 1️⃣ STEP 1/3: SYST..
UNLOCK my STEP BY STEP FATBURNER GUIDE 🔥 1️⃣ STEP 1/3: SYSTEMIC METABOLIC WORKOUT. I did this for about 2 weeks. HOW I GET LEAN 🔥 I’ll exclusively share my personal workout with you here (Split, Exercise Selection, Reps/Sets/Rest/Tempo + Videos) This training phase is to improve systemic conditioning and drop body fat. The stimulus is achieved by a high density of work for a high quantity of tissue: Working a lot of muscle mass in very little time. This is challenging your cardiovascular system and your bloodsugar mana...
