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At MTM, we are Coaches that adhere to a special credo. Our mission is clear, we want to do our part to make the world a happier and healthier place. Therefore, we combine modern strength and conditioning training with optimized lifestyle management to help you become the best version of yourself.

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📆 This is your sign to start doing split squats

📆 This is your sign to start doing split squats!One of the greatest unilateral lower body exercise is the split squat.Here are three benefits of the split squat:It lengthens the quads, hip flexors and glutes - scientifically proven to increase hypertrophy.It’s helpful to decrease muscular dysbalance between left and right.It’s helpful to reduce lower back pain triggered by long hours of sitting - because of the stretch of the rear leg’s hip flexor and rectus femoris.Implement it either as a warm up exercise before squatting or as an assistant exercise after deadlifts or squats.#makethemost #mtm #mtmgym #personaltraining #ptberlin #berlin #charlottenburg #moabit #mitte #pt #splitsquats #atg

❌ NOT YOUR ORDINARY POLICE OFFICER 👮‍♂️

❌ NOT YOUR ORDINARY POLICE OFFICER 👮‍♂️@jekiem is a police officer and works in shifts. Despite the challenging circumstances, he was able to gain 2.5Kg of muscle mass and reduce his body fat percentage to 9.7% in just 2 months!He‘s a coaching client of Head Coach @coach.ines and works out by himself with the workout routines and nutrition advice of Ines.Great job and more to come!#makethemost #beforeandafter #mtmgym #mtm mtmberlin #berlin #charlottenburg #moabit #personaltraining

You want your glutes to grow and get strong?Then

You want your glutes to grow and get strong?Then you definitely should check out the KAS-Glute bridge.A modified version of the conventional glute bridge, where your glutes are under constant tension and therefore you’ll create a bigger impact on muscle growth.IMPORTANT: Control the whole movement and don’t just bounce up and down. Try to feel the contraction as intentional as possible!#makethemost #mtm #mtmgym #mtmberlin #pt #personaltraining #ptberlin #berlin #charlottenburg #moabit

#makethemost💪🏽: @larssuhr_1

#makethemost💪🏽: @larssuhr_1

Not only gluten and dairy have a negative impact o

Not only gluten and dairy have a negative impact on our gut health and a stable blood sugar. As the name implies, there is another substance that has the same negative effect: Sugar.🥭❌ Many people believe that fruit sugar - the so called “fructose” - is the better alternative to regular sugar and that it’s ok to consume it in high amounts. Fructose is found especially in light-colored fruits with thick skins and also in the supposedly healthy agave syrup. But in fact, our gut only has little capacity to absorb fructose - the rest will directly be transferred to the liver and metabolized into fat which will be stored as body fat. It can also spike our blood sugar as regular sugar does.🥤❌ Same applies to light or zero sugar products. Some might think it’s better to switch to these alternatives. But the synthetic sweeteners in zero and light products are suspected of being carcinogenic and damaging the healthy microbiome in the gut.✅ Natural sweeteners are less critical: Erythritol and xylitol are among the most important ones that can be used from time to time. You can check the list of ingredients on the back of the product packaging if the sweeteners mentioned are included.✅ In general, it always helps to check the list of ingredients before buying products. The shorter the list, the better. Be on the lookout for terms that paraphrase the word sugar - such as maltodextrin, sugar, glucose, glucose syrup, corn syrup, barley malt, rice syrup, invert sugar syrup, caramel sugar syrup, cane sugar, agave syrup, fructose, dextrose, sucrose, galactose. Just to name a few. 😉 Try to avoid these.If you want to know more about sugar or sugar alternatives, write us in the comments or via pm. 💪🏼#sugar #sugaralternative #sweeteners #nutritionfacts #nutritionconsulting #mtmpersonaltraining #mtmgym

A great exercise for athletic development: The Rus

A great exercise for athletic development: The Russian Step up.Here are five benefits why you should incorporate them into your workout:Benefits:Leg Strength: Russian step-ups target your quadriceps, hamstrings, and glutes, helping to develop strength and muscular endurance in your lower body.Balance and Coordination: This exercise challenges your balance and coordination, as you have to stabilize your body while stepping up and down.Functional Fitness: It mimics movements often encountered in daily life, like climbing stairs or stepping onto elevated surfaces, making it a valuable exercise for functional fitness.Cardiovascular Endurance: Performing Russian step-ups at a moderate pace can also provide a cardiovascular workout, increasing your heart rate and helping with overall cardiovascular fitness.Variety and Versatility: You can adjust the height of the bench or step to vary the intensity of the exercise. This exercise can also be incorporated into circuit training or as part of a larger leg workout routine.As with any exercise, it's important to use proper form and start with an appropriate level of difficulty based on your fitness level. If you're new to this exercise, consider using a lower step or bench until you're comfortable with the movement.

What made a difference for Alena?#makethemost #m

What made a difference for Alena?#makethemost #mtmgym #mtm #berlin #ptberlin #personaltraining

What stood out to Manja when she joined MTM.#mtm

What stood out to Manja when she joined MTM.#mtm #makethemost #mtmgym #ptgym #personaltraining #ptberlin

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