It’s the same thing year after year: summer is just around the corner and the resolutions to get fitter by then are great. But motivation often fails after the first week. Why is that? And how do you manage to stick with it until summer?
Susanne Heidinger, owner of “in good shape” in Vienna, knows the challenges only too well. That’s why her company is not a normal fitness studio, but rather offers Pilates, TRX, cycling and more in unusual locations – from co-working spaces to design hotels. And since 2012, she has also been offering customized corporate fitness. In this interview, she shares her tips on how to achieve great things with small changes.
The inner bastard is often the biggest opponent on the way to a summer figure. How can you overcome it?
The most important thing is to find something that you really enjoy. This could be running, dancing, Pilates or spinning – the main thing is that it suits you. Think about whether you prefer to train alone or in a group, indoors or outdoors and what time of day suits you. Try out different types of sport and don’t be afraid to be a beginner. The phrase “You don’t have to be perfect, you just have to start” is my guiding principle here.
Also important: listen to your own body. It’s good to leave your comfort zone, but pain is a clear stop signal. And even on days when you don’t feel in top shape, it’s okay to slow down. The main thing is to keep at it.
Which exercises are particularly effective for getting fit in just a few months?
Pilates is my absolute favourite because it strengthens, stretches and mobilizes. It combines breathing, concentration and control. The movements are slow and precise and you quickly feel how good it is – both physically and mentally. In addition, back pain disappears and mobility improves enormously.
How often should you train to achieve visible results?
This depends on your fitness level and the intensity of your training, but three to five times a week is ideal. It is important not to overexert yourself and to take breaks so that your body can regenerate.
What role does nutrition play on the way to a summer figure? And what mistakes should you avoid?
A great diet is the key! The saying “Abs are made in the kitchen” hits the nail on the head. Exercise helps, of course, but it’s the diet that determines whether the results are visible. My personal approach: low sugar, conscious chewing (30 times per bite according to the FX-Mayr method) and intermittent fasting – for example dinner-cancelling once or twice a week.
Crash diets, on the other hand, should be avoided at all costs. They do more harm than good and usually only lead to a yo-yo effect. Instead, you should find a way of eating that is sustainable and suits your own life situation.
Are there special workouts that are particularly good for building muscle or burning fat?
Strength training is the key here. Whether with TRX, bodyweight exercises or weights – it is incredibly effective when it comes to building muscle and burning fat. Endurance training is a perfect complement, but the focus should be on strength training, especially as you get older.
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Why is the combination of strength and endurance training important?
The combination ensures a holistic result. Strength training strengthens the muscles, improves posture and helps you stay healthy in the long term. Endurance training, on the other hand, is good for the cardiovascular system and helps to reduce stress. Where the focus lies depends on your individual goals and state of health.
How do you stay motivated to keep up your training routine until the summer?
For beginners, I recommend the Kaizen principle, where you start with small, manageable steps. For example, plank for a minute before brushing your teeth or get off the streetcar two stops early and walk the rest. It is important to build up a regular routine.
If you are already a little further along, you can schedule fixed training sessions, such as Pilates Mondays or Spinning Thursdays. A training partner can also help because you motivate each other.
What do you recommend for people who have little time but want to get fit?
The same applies here: integrate exercise into your everyday life. Take the bike instead of the car, the stairs instead of the elevator and go for a walk while on the phone. Even short sessions can make a difference if they take place regularly.
A toned stomach is the number one summer goal for many people. What is your tip?
Diet plays the biggest role here. Less sugar, balanced meals and conscious breaks between meals are the key. Combined with targeted strength training, you can make good progress. But I think it’s more important to focus on a healthy body image and enjoying exercise rather than obsessing over a six-pack.
To conclude: “In Good Shape” does a lot of things differently from “normal” fitness studios. What is the philosophy behind it?
“In Good Shape” stands for a philosophy that makes fitness flexible, high-quality and inspiring. Since our foundation over 10 years ago, we have pursued the goal of offering really good training with first-class trainers – without any membership or commitment. We offer group fitness for companies and private individuals, currently indoors at locations in the 1st, 7th and 9th districts. In the warmer months, we also like to take our training outside: our Pilates sessions on the Old Danube or on the roof terrace of a design hotel are particularly popular. A special highlight is our company fitness program, where we bring exercise directly into companies – whether during working hours, lunch breaks or as an after-work workout.
Our mission is to convey the joy of movement and inspire people to discover their strength and energy. Because movement is much more than physical activity: it enriches the body, mind and soul and simply makes life better.
Susanne Heidinger studied business administration and gained experience in the fashion, cosmetics and lifestyle industries – including in New York, where she lived for three years. Inspired by international trends, she later founded her own group fitness company “in good shape”.
Photos: Melanie Nedelko, Unsplash, in good shape at Hotel Indigo Vienna – Naschmarkt ©tristar Austria GmbH and Alina Schneeberger @in good shape
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