Hey [user_firstname] welcome to the first month of Aevi Group Fitness!!

We’re so pleased to see you here and really hope you’ll enjoy it as much as we’ve had creating it! The idea behind Aevi Group Fitness is to gather a group of like minded people that wish to attain and maintain a healthy lifestyle for life. Together we can motivate each other, learn from each other and support each other on the days we might not feel like training or choosing a nutritious meal. But we also want to have fun and enjoy what life has to offer. This group is not only for hard core diet and fitness freaks, or only for those that wish to loose weight or gain muscles. It’s for everyone that wishes to learn how to life a healthy life where getting the results you want is a part of the journey and not just the end goal.

How this will work is that each month new training plans will be available, as well as diet information that you should be able to take into use right away. We’ll focus on few things at a time and each month we’ll build on top of our progress. You will always have access to previous months information, and as we build the site together; the knowledge, training plans and recipes will be made available in an easy and organized manner.

As a member of our group, you also have access to us for any question you might have, so always feel free to send us a line 🙂 We’re here to help!

Working out is always more fun with frieds, so remember that you can get your friends and family 15% of their first month by using your personal code which you can find here. And to show our appreciation we’ll give you 15% of your next month as well! 🙂

Training Plan

Each month you’ll get a new training plan. There is a 3 and a 4 workouts per week options. Try to stay with one option through out the month, but if you do have variable weeks, then at least try to stick to one plan each week.

For your rest days try to stay active. Take a walk, jog or climb a hill/mountain. Do some mobility or perform the quick fix circuit you can find below.

Day 1
A Goblet Squat or Back Squat Week 1-2: 3 x 10
Week 3-4: 4 x 10
B1 Lat Pulldown Week 1-2: 3 x 12
Week 3-4: 3 x 10
B2 Pushups 3 x 10
C1 Standing Dumbell Shoulder Press 3 x 8
C2 Leg Curls 3 x 8
D1 KB Swing 3 x 20
D2 Bicep Curls (dumbells or in cable cross) 3 x 10
D3 Plank 3 x 30s – 2min
Day 2
A Romanian Deadlift or Back extension Week 1-2: 3 x 10
Week 3-4: 3 x 8
B1 Reverse Lunge Week 1-2: 3 x 8
Week 3-4: 3 x 6
B2 Lat Pulldown Week 1-2: 3 x 12
Week 3-4: 3 x 10
C1 Facepulls 3 x 12
C2 Flies in cable (standing or sitting) 3 x 12
D1 Butterfly Raises 3 x 10
D2 Mountain Climber (strict) 3 x 15 per side
D3 Single Arm Overhead Triceps extension Week 1-2: 3 x 10
Week 3-4: 3 x 8
Day 3
A1 Goblet Squat or Back Squat Week 1-2: 3 x 10
Week 3-4: 4 x 10
A2 Single Arm Rows 3 x 10
B1 Romanian Deadlift or Back extension Week 1-2: 3 x 10
Week 3-4: 3 x 8
B2 Pushups 3 x 10
C Standing Dumbell Shoulder Press 3 x 8
D1 Alternate Dumbbell Snatch 3 x 10 per arm
D2 Reverse Crunch 3 x 15-20
D3 Single Legged Glute Bridge 3 x 20 per side
Day 1 & 3
A Goblet Squat or Back Squat Week 1-2: 3 x 10
Week 3-4: 4 x 10
B Romanian Deadlift or Back extension Week 1-2: 3 x 10
Week 3-4: 3 x 8
C1 Lat Pulldown Week 1-2: 3 x 12
Week 3-4: 3 x 10
C2 Pushups 3 x 10
D1 Standing Dumbell Shoulder Press 3 x 8
D2 Plank 3 x 30s – 2 min
Day 2
A Hip Thrust 3 x 10
B Single Arm Rows 3 x 10
C1 Butterfly Raises 3 x 10
C2 Leg Curls 3 x 8
D1 Single Arm Overhead Triceps extension Week 1-2: 3 x 10
Week 3-4: 3 x 8
D2 Reverse Crunch 3 x 15-20
Day 4
A1 Reverse Lunge Week 1-2: 3 x 8
Week 3-4: 3 x 6
B Facepulls 3 x 12
C1 KB Swing 3 x 20
C2 Flies in cable (standing or sitting) 3 x 12
D1 Bicep Curls (dumbells or in cable cross) 3 x 10
D2 Alternate Dumbbell Snatch 3 x 10 per arm
Quick Fix 🙂
A1 Bodyweight Squats 3-5 x 20
A2 Pushups 3-5 x 10
A3 Lying Back Extensions 3-5 x 20
A4 Reverse Lunges 3-5 x 10 per side
A5 Plank 3-5 x 1 min

Here’s a great drill you can use as a warmup for squats and deadlifts as well on those days that you find yourself sitting more than you should 🙂 You can also perform a easy going version of this routine in the morning just to get your lower body ready for the day!

Exercise Tips

Each month we’ll go through some exercises and take a look at their techniqe indepth. Some months will also include a challenge to really push improvements in a certain area.

The Pushup

Here you can take a look at how to perform your first pushup, or ten!


Diet Plan

Each month we’ll focus on one or two different things in your diet.

There are a lot of different dietary things that affect your body and you might have to change more in your diet and lifestyle than just those two, but we all got to start somewhere. Also remember that every small improvement you make is positive and will lead you towards a healthier life and body 🙂

This month we’ll start with the basic; your diet routine.


Your routine is nothing more than a structure of your daily habits. There’s a huge change that you ended up in your current routine just by living.

A good routine will simplify your life tremendously, and since your diet most likely is a huge part of you life – I mean, we all eat every single day – having a deliberate routine around your meals can make a huge difference.

The benefits of a routine include: higher metabolism, better nutrition partitioning (a fancy term for more muscle, less fat), improved health parameters like blood pressure and cholesterol, and last but not least, less stress.

Now that sure sounds good to me! But what does a good routine include and how do I get one?

  1.  Choose the number of meals you want to include each day. It should be the same number for every day of the week. Ideally somewhere between 3-5 meals, but it’s more important that you can fit it in with the rest of your schedule.
  2. Decide when you want to eat each of the meal. After you find the best times for each meal, think that you now have to eat within 1 hour before or after the set time. If you say you’ll have breakfast at 8:00 every day, it means you should eat it somewhere between 7:00 and 9:00.
  3. Figure out where you’ll eat each of the meals. Maybe there’s a difference between days, like lunch might be at home some days and at work others.
  4. Figure out which meals you need to prepare ahead of time and which you can fix right there and then.
  5. Write down when you will prepare the meals that need to be premade.
  6. Now you know when to eat, where you’ll eat and if you need to prepare the meal. Now you need to decide when to buy the food. It’ll be hard to prepare tomorrow lunch if your fridge is empty.

There you have it! Now you have the framework of your schedule. As you probably noticed, it doesn’t include any food at the moment. Food is the final piece, and as important as the food choice is, it’s the framework that creates the schedule. Start with the framework, then add the food. When you know when and where you are eating, planing a meal becomes easier.

But yeah yeah, I know your biggest question still is “What should I eat?”. Over the coming months we will touch on different aspects of food selection, but this month we’ll focus on only one; Protein.


As you know, proteins are the building blocks of your body. Not only for your muscles, but also for your hair, skin and organs.

Protein has many functions in the body and is vital for your good health. For your fitness related goals, getting adequate amount of it will also be crusial.

But that doesn’t mean you have to go all crazy and start overdosing on protein supplements and eating absurd amounts of it.

Step one is to identify where you already have protein in your diet, and in which meals. Are you eating some form of meat, fish or fowl? What about foods that came from animals, like dairy or eggs? Take a look at the list on the right and see a list of protein sources. There are obviously many more foods that could be on the list, but you should get the idea.

Ideally you should be eating protein in every single meal. If this is your case, GREAT! 🙂 If not, let’s work on that.

  1. For each meal select your one (or two) main protein source.
  2. It’s okay to use the same source multiple times during the day or week. Simplicity is your friend.
  3. Now make sure the amount per meal stays over your minimum protein intake. This should be 0,3gr protein per kg body weight. Example: If you weigh 80kg: 80kg x 0,3gr/kg = 24gr protein is your minimum protein intake per meal. NOT MAXIMUM.
  4. Your total intake for the day should be 1,8gr protein per kg body weight. Example: 80kg x 1,8gr/kg = 144gr protein per day.
  5. It’s not dangerous if you eat more protein, and you can get results on less. But as you can see, even for a 80kg person, the amount needed per day isn’t that high, and should be easily attainable through food alone.

That’s it! Your two focuses for the month; routine and protein. These are HUGE and can impact your healthy and results to a great extend. Take them seriously and reap the benefits! 🙂

Next month we’ll build on our routine and keep making progress!

  • Red meat
  • Chicken, duck, turkey
  • Pork
  • Minced meat
  • Lam
  • Bacon
  • White fish
  • Salmon, trout, tuna
  • Shrimps, lobster
  • Mackerel
  • Whole eggs, egg whites
  • Cottage cheese
  • Quark
  • Cheese


New recipies every month to give you some inspiration and ideas on how to make nutritious meals. If you have a great recipe that you wish to share with us, then please e-mail it to me! 🙂

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