reach your body goals

Aviation meets Diet: How to reach your body goals without refraining from eating pizza

Dear Aviator,

I did a fasting period of one week. In this time I lost about 6 kgs. I looked really skinny at the end. Six weeks later I gained over 7 kgs and I look stronger and more muscular than ever. You were extremely surprised about my fast transition and you were wondering how did I do it. Exercising is one key to be successful but there is another important aspect you have to consider: the diet. PATFIT is an expert on this topic. In an interview, I am revealing his secrets. How to reach your body goals without refraining from eating pizza.

how to reach your body goals

Patrik introduce yourself!

My name is Patrik and I’m 27 years old. Originally, I’m from beautiful Slovakia near the Hungarian border and I live in Germany since I am 5 years old. In 2015 I decided to start my own business and began working as a personal trainer. I quickly realized that I can reach a lot more people online. That’s why I decided to devote myself entirely to the online area in 2017. Since 2019 we have been helping entrepreneurs, self-employed people & executives successfully losing weight in their everyday life, despite consuming alcohol, pizza, pasta, chocolate and so on.

how to reach your body goals

How did we get to know each other?

Patrick and I met through social media. I guess Patrick had around 250k back then. He was looking for an online coach with whom he could achieve his physical goals. We met in real life, shared opinions on how we could collaborate. Next to the business part, a friendship developed as well.

What exactly distinguishes you from other online coaches in the D-A-CH area?

My concepts are only suitable for entrepreneurs, self-employed, and employees in management positions. My company helps entrepreneurs lose weight and build long-term diet concepts that are appropriate for everyday life. Above all, we make sure that people don’t have to look after specific meal times. Nobody has to give up food or even end up hungry at the end of the day. We especially make sure that our concepts are fun and easy to integrate into everyday life.

What is the video with you and pilotpatrick about?

It’s about staying fit and healthy during the Corona crisis. We all know that sport is an important role. Since most of you have to deal with closet gyms. We want to motivate you and give suggestions so that you can get fit during the crisis and stay healthy. Additionally, it will strengthen your immune system.  Watch the video here

What kind of diet do you recommend? How to reach your body goals?

I’m a big fan of carbohydrates. Bread, rice, potatoes, and pasta should never be missing in a diet. You should eat very balanced. Fruits and vegetables every day. Blend an apple, a banana with berries and add milk you have a superheated shake that is easily prepared. A mixed salad with a good dressing has never harmed anyone in the evening. Last but not least, don’t forget the protein! Fresh chicken, beef, and fish. (Organic please) For vegetarians, I recommend tofu, low-fat cheese, a high-quality whey protein, and veggie protein powder as a protein source.

how to reach your body goals

Why do you think most diets fail?

There are several reasons why self-employed people do not follow a diet. Almost nobody can stick to fixed times. Most diets are tied to meal times. The diet program is doomed to fail as soon as you don’t keep track of the timing. Almost nobody can eat consistently at 8 a.m., eat at 1 pm and 7 pm for 365 Days. Often unexpected events come in between and then you forget to have lunch or breakfast. The second point why diets fail is that people have to refrain from eating sweets and delicious food during the diet program. You can cope with that for usually 2 weeks butter you feel like having a piece of chocolate or a pizza.

The diet program

I created a diet program that is systematically integrated into your everyday life and I show people a strategy to get your desired weight with alcohol, chocolate, pizza, and co. The third point is that most people believe is that you have to refrain from drinking alcohol to lose weight. Most diets have a strict alcohol ban which I cannot understand. At the end of the day alcohol are calories thus energy. So if you cut calories in the form of carbohydrates then you may incorporate alcohol in your diet plan. Wine, beer or even a cocktail is no problem but as always the quantity is crucial.

If the concept of PATFIT sounds interesting to you, please apply for a free initial interview with the, He will be more than happy to check if he is able to help you reach your goals.

Website: www.Patrikwaldmann.de

Instagram: Patrik.patfit

Facebook: patfitwaldmann

My current diet

After I returned back from Cape Town in March, quarantine measures were in force. A great moment to fast and to heal my body with the detoxification which is linked to it. Check out my blog “Try This Out During Quarantine” for more details about my fasting period. I lost a lot of weight. About 6 kgs in total and I looked really skinny. After breaking the fasting I started following a different diet as before since I was stagnating the past three years. I was not able to gain more weight and more muscles. My goal was to change this but this meant I needed to alter my diet since I was doing already wright lifting.

Diet is not the right term, I would rather call it an eating habit or routine. Only a few weeks later you could observe major progress in building muscles. Seven weeks after fasting I gained over 8 kgs again respectively about 3,5 kgs of muscles. You were really surprised about my progress and being honest, me too.

How did I do that?

I am not following the metabolic diet which means I mean eating a lot of protein the before. Every day the intake of protein is high. With my body weight I would need to eat over 400g of protein a day. This is almost impossible. Currently I eat about 200g – 250g of protein. On workout days it is moderate carbohydrates (in the morning/before and post-workout) and low fat. On days without a workout it is the opposite. Low carbohydrates and moderate fats. This diet evens forgive way I can even have a pizza.

how to reach your body goals
how to reach your body goals

Positive mind. Positive life. Happy landings.

I hope the blog post “How to reach your body goals” will inspire you and lets you rethink your habits as well. Feel free to contact PATFIT if you need help with your diet plan.

Please do not forget to like the post and leave me a comment below with your body goals. 

Your PilotPatrick


healthy recipes

My superfoods and healthy recipes for spring

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Hello my Aviator! It is spring time and I have some tasty vegan recipes for you. I already revealed some highlights of my healthy eating habits in my former blog post: „I am a Foodie Pilot“ Find out now my superfoods which I am consuming daily to stay healthy.

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Fit while traveling

Lately I received a lot of questions asking me how I stay fit while traveling so much. The secret is not only enough body exercises but also balanced diet.

To stay fit also means for me to fuel my body with the best possible food. I take particular care about the ingredients and the organic quality. As I mentioned before it is 70% nutrition and 30% sports to achieve your goals.

I follow a simple guideline:

  • Less dairy products 
  • No raffinated sugars, instead Xucker
  • No simple wheat flour, rather whole wheat
  • Meat only once a week, in organic quality 

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My daily dose of superfoods

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My superfoods

To be sure that my body receives all important vitamins and antioxidant, I found many natural products which have beneficial health effects. Antioxidants are molecules which inhibit the oxidation of other molecules. Oxidation is a chemical reaction which can free radicals. This reaction my damage cells. Antioxidants can be found in many foods.

All products I have listed here are easy to consume and do not waste a lot of time to prepare. Most of them I buy online since they are cheaper in bigger sizes.

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Lemon tea

Rich in natural Vitamin C. The juice is antibacterial, antiphlogistic and digestive. Additionally lemon can detox your body. As you can see a cheap and natural elixir. Make sure you use organic lemons, since you also  consume the skin. I use this Grater to get the skin off easily.  Then squeeze the lemon to get the juice. Put it all a cup and fill it up only with semi hot water so the vitamins do to not get burned right away. One cup of lemon tea a day.

Curcuma water

Curcuma (curcuma longa) contains curcumin and is one of the most significant medical plant. Especially in China and India it is well known for its antiphlogisitic effects. A good source of antioxidants. Take a glass of water and but one teaspoon of curcuma powder to it. Stir well. If you do not like the taste you can also but it in your cereal or blend it in almond milk. Curcuma Organic super healthy and super easy. 

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your foodie Pilot Patrick

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Spirulina

Spirulina is a alga which was already consumed by Aztecs. The concentration of vitamins and minerals is the highest which has been found yet. Rich in carotin, vitamin B12, iron and other trace elements. With all those good components it supports the immune system strongly. A real energy booster. I recommend organic Spirulina Tablets (3 times 4 tablets daily)

Riceprotein

You might thing of a simply protein shake but rice protein is a real superfood. It is extremely nutritious and rich in other vital substances. Compared to other superfoods, rice protein has a high level of vitamin E, which is a good antioxidant. This vitamin protects our cells from free radicals. It is ideal for vegans and people you try to avoid the diary protein. I am consuming about 40g of protein powder with water after a work out. I can recommend plain organic Rice Protein.

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My daily healthy breaky recipe

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Flaxseed oil

This oil is rich in omega-3 fat acids, which improve your concentration ability and supports your inner calmness. It may even preventive measure against cancer. I consume one table spoon of flaxseed oil in the morning before breakfast. Keep the Organic Flax Oil refrigerated and pay attention to good quality.

Filtered water

The quality of tap water in Berlin is not the best. Over the years Germany increased the limit of contamination of tap water step by step, because they could not keep the quality of water. I was shocked about the bad quality when I tested my water home with this Quality Water Test Meter. You can find residual of medicine, hormones and pesticides. So far I had been drinking out of glas bottles from the supermarket, but I had been using tap water for cooking and my tea. That is why I decided to install an Reverse Osmosis Drinking Water Filter to clean the tap water. Now my filtered tap water is cleaner than the bottled mineral water. I love sparkling water that is why I bought a SodaStream. It is great investment into your well being.

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But why?

The body is the most precious thing we have. That is why I treat it as well as possible. I am convinced that a healthy diet can hinder diseases from breaking out and can even heal them.  It not only gives me a good body feeling at the moment, but I also prepare my body for the future. In case I get sick at a later stage, I can be sure that I have been treating my body well with good food and exercises.

I retrieved the entire information from Zentrum der Gesundheit, a German health website.

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the healthy cooking crew

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Healthy cooking

On my Facebook page Pilot Patrick I showed you during a live stream with Timo, my personal trainer and friend, who easy it is to prepare a tasty vegan dish. A healthy recipe which fits ideally to springtime. If you want to prepare for yourself I have the recipe here for you. Happy cooking!

https://www.facebook.com/pilotpatrick/videos/vb.373722572693345/1361529030579356/?type=3&theater

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Clean eating cookbook

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Springtime vegetables Soba Noodles

Serves 4 and takes 30 min if you are quick.

Ingredients

Soba

  • 250g soba noodles (buckwheat flour) or noodles of choice
  • 2 cups frozen organic edamame
  • 3 cups of sugar snap peas or snow peas
  • 6 medium-sized carrots, peeled
  • ½ cup chopped fresh cilantro (about 2 handfuls)
  • ¼ cup sesame seeds

Ginger-sesame sauce

  • ¼ cup soy sauce
  • 2 tablespoons peanut oil or extra-virgin olive oil
  • 2 small lime, juiced
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon honey or agave nectar
  • 2 teaspoons freshly grated ginger

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Instructions

  1. To prepare the vegetables: Use a chef's knife to slice the peas in half lengthwise. Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.
  2. To make the sauce: whisk together the ingredients in a small bowl until emulsified. Set aside.
  3. Bring two big pots of water to a boil. In the meantime, toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden.
  4. Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente. Cook the frozen edamame in the other pot until warmed through (about 4 to 6 minutes) but before draining, toss the halved peas into the boiling edamame water and cook for an additional 20 seconds. Drain.
  5. Combine the soba noodles, edamame, snap peas and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss in the chopped cilantro and toasted sesame seeds.

Enjoy your healthy meal!

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Raw vegan Raffaello

The best was the desert on this evening. Raw vegan Raffaello. Trust me they even taste better than the original ones. They are without sugar, without diary and no wheat. In case you are a coconut lover they are a must for you.

To prepare about 10 pieces

Ingredients

Dough

  • 3 tablespoons coconut oil
  • 4 tablespoons coconut cream
  • 2 tablespoons cashew cream
  • 1 tablespoon maple sirup, honey or xylit sugar
  • 2 tablespoons coconut flakes
  • A little bit of vanilla powder

Filling and shell

  • 10 pealed almonds
  • 2 tablespoons coconut flakes

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Dough for raw vegan raffaello

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Instructions

  1. Put the coconut oil, coconut cream and cashew cream into a bowl and blend well. I suggest to put the the coconut oil and cream in a warm place (oven 60° degrees) so they are soft.
  2. Add the vanilla and maple sirup/honey/xylit sugar and stir well
  3. Put the soft cream into the refrigerator for not more than 10 min.
  4. Use the dough to form 2 cm big balls (you have to be quick so they do not get to soft again) Squeeze one almond inside and roll in coconut flakes afterwards
  5. Put it back in the refrigerator to serve cold.

Enjoy!

For more recipe inspirations check the food blog Schüsselglück!

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So tasty and so healthy

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Stay healthy my Aviator!

By the what is your favorite healthy dish?

Your Pilot Patrick

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