REACH YOUR GOAL WITH A PERSONAL TRAINER

MY METHOD: EFFECTIVE, SCIENTIFICALLY PROVEN AND WITH 12 YEARS OF EXPERIENCE

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Hi, great to meet you! I’m Sven: graduated sports scientist, certified personal trainer and founder of Coachyfy, my personal training studio in Munich – Bogenhausen. For over 10 years I have been helping people as a personal trainer and fitness coach to achieve their athletic goals and rediscover their joy to exercise. My personal goal is to accompany people to stay fit, agile and healthy throughout their lives.

WHAT IS YOUR FITNESS GOAL?

LOSE WEIGHT, TONE YOUR BODY, BUILD MUSCLES, GET FITTER AND MORE FLEXIBLE

These are all goals my clients come to me with. Yet, working out changes much more than just your outer body: through the constant successes of training, you realize what your body is capable of. Your posture improves, your body image and your appeal to other people. What is your goal? I look forward to accompanying you on your way.

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MY SPECIALTIES AS A PERSONAL TRAINER

FUNCTIONAL TRAINING

My personal training method is an effective combination of fascia training, functional exercises and stretching. 

The efficiency of functional training is hard to beat: In every exercise you do with your own body weight or additional weights, you stimulate multiple parts of your body and your abs and back have to stabilize the whole time.

There is no other workout style that is as effective and varied as functional training.

I tailor these functional exercises exactly to your training level, your goals and „problem areas“ and gradually increase their complexity and intensity. This way, I make sure your muscles get different stimuli and you keep making continuous progress. 

With functional training, you build up strength, tone your muscles, improve your flexibility, train your cardiovascular system and burn a lot of calories through the long afterburn effect.

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WEIGHT REDUCTION AND BODY SHAPING

Many clients come to me with the desire to lose a few extra kilos or want to work on their „problem zones“ so that they feel good in their bodies again. The theory is clear: simply burn more calories than you eat. But it‘ s the way you achieve this calorie deficit that decides whether you will lose weight and change your body in a sustainable way.

DIETS DO NOT WORK

Unfortunately, simply eating less does not work. Because your body will lose important muscle mass as well as fat during a diet. The result: your basal metabolic rate drops, your weight loss success slows down or even stagnates completely, and after the diet you quickly end up weighing just as much or even more than before. Frustration and self-doubt included.

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LET YOUR MUSCLES WORK FOR YOU

One of the most effective ways to sustainably lose fat is to build muscle. The logic behind it is simple: muscle tissue uses more energy than fat tissue. Your muscles work 24/7 for your weight loss goal, even while you sleep. So build muscle and your body will be leaner and more defined, your skin will look firmer (anti-cellulite) and you will feel stronger and healthier than before.

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DON’T BE AFRAID OF WEIGHT TRAINING

Most women prefer cardio training to lifting weights. Cardio is good, don’t get me wrong. But training on a stepper, treadmill or bicycle, will make your body burn calories mainly during the workout and not afterwards. A more effective method is high-intensity strength training such as functional training. Functional training stimulates your entire muscles, challenges your cardiovascular system and continues to burn energy for hours after your training session – the much desired afterburn effect.

However, many women shy away from strength training or heavy weights in fear of becoming a hunk of muscle overnight. This concern is absolutely unfounded. Because of their hormonal balance, women are not able to build up muscles to the same extent as men. Strength training is one of the most effective ways for both women and men to lose fat and build muscle in the long term.

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DON’T FORGET YOUR PROTEIN

Protein is fuel for your muscles. So in order to build muscle, you need to supply your body with enough protein. As a rule of thumb, you need between 1 and 2 grams of protein per kilogram of body weight to build lean muscles. Good animal protein sources are lean meats like poultry or beef, eggs, low-fat quark, yogurt and cheese. Plant-based protein boosters include quinoa, millet, lentils, beans, oatmeal, tofu, seitan and tempeh. If you can’t fully meet your protein needs from your diet, there are good supplement products like protein shakes and protein bars. Oh, and don’t forget your fruits and veggies. 😉

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MOBILITY AND PREVENTION

Mobility exercises are an integral part of all my training sessions as this topic is very close to my heart. In addition to that, I offer special mobility courses in small groups in my personal training studio in Munich. Because I want to help all my clients stay fit, flexible and pain-free throughout their lives.

MOBILITY IS A MATTER OF PRACTICE

Everyone reaches a point during movements like a squat or a straddle where mere muscle strength is no longer enough. This angle, up to which you can stretch or bend your joints without aids, describes your mobility and varies from person to person.

You can actively influence your mobility. It often decreases in everyday life due to one-sided strain and sitting for too long. Your muscles shorten and your range of motion is restricted. But you can also improve your mobility through targeted mobility training.

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STRETCHING, FASCIA CARE AND MUSCLE TONING

Mobility Training consists of stretching exercises, fascia massage and muscle toning. With stretching exercises you improve the mobility of your tendons, ligaments, joint capsules and muscles. Myofascial self-massage improves the lubrication of your fascia – the tissue that surrounds your muscles. And through targeted strengthening exercises, you improve control over your muscles and can, for example, pull your knee up to your chest without assistance.

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ACTIVATION AND REGENERATION

I like to integrate mobility exercises as a short activating phase before the workout, because it increases the blood circulation of your muscles and improves your mobility for a short time. After the workout, mobility exercises help you recover faster.

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6 REASONS TO CHOOSE A PERSONAL TRAINER

1. THE FASTEST WAY TO REACH YOUR GOAL

Personal training is the most effective way to train because of the individual 1:1 support. You set the goal, I show you how to get there without detours and accompany you the full distance.

2. FLEXIBLE TRAINING HOURS AND LOCATIONS

You decide when and where you like to workout. In my personal training studio in Munich (Bogenhausen), at home or outdoors in nature for a change: Together we determine training locations and times that fit effortlessly into your workday and make sure that nothing gets in the way.

3. LONG-TERM MOTIVATION

The most important condition for reaching your goal: You have to stick with it! This is not always easy! But don’t worry, I will help you! I design your training so that it‘ s fun and you make continuous progress. The many small moments of success will keep you motivated and bring you a little closer to your goal with every workout.

4. INDIVIDUAL TRAINING PLAN

No personal training is like the other with me. Based on your goal, your physical condition and your preferences, I create a training plan that is 100% customized for you alone. With this plan you will reach your goal for sure.

5. PROFESSIONAL INSTRUCTIONS TO PREVENT INJURIES

With functional exercises like squats, push-ups or pull-ups, the correct execution is crucial. I make sure for the full 60 minutes that you perform the exercises safely and correct you if necessary. This way you get the maximum out of every exercise and at the same time you get useful tips if you want to train alone.

6. PRECISE MUSCLE LOADING

In each training session, I gently guide you to your physical limits and adapt the exercises and intensity to your daily form in a way that challenges you but does not overstrain you. So you will notice visible results after a short time – whether you want to lose a few kilos, define your muscles or generally become fitter and more agile.

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LET’S GET STARTED

FREE CONSULTATION

Together we will discuss what goal you want to achieve and make a plan how often and where we will train together.

FREE FITNESS ASSESSMENT

To tailor your workout plan to you and your goals, we’d like to know a lot about you: Your workout history, fitness level, any pre-existing conditions, dietary habits and sleep patterns.

2 TEST SESSIONS

In both test sessions we validate the data from your fitness assessment and make some final adjustments to your workout plan.

CUSTOMIZED TRAINING PLAN

Now we get started! We train together 1-3 times per week. In the studio, at your home, outdoors or conveniently online.

DYNAMIC ADJUSTMENT

You will quickly notice the first positive effects of your workout. To ensure that you continuously improve and do not reach a training plateau, we dynamically adjust your workout plan to your progress or seasonally, e.g. ski preparation, golf training, running training.

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SCHEDULE CONSULTATION

I WILL TAKE ONE HOUR TO DISCUSS YOUR PERSONAL GOALS AND GIVE YOU FREE ADVICE ON HOW TO ACHIEVE THEM.