Tell us a little bit about yourself and your everyday life
RK: I'm 26 years old, I'm studying physical education and English in Tübingen, I work in a gym on the side and I'm passionate about training Ju-Jitsu most of the week. After several German championship titles, I have now also won the world championship this November in Paris.
How did you come across the Before'n'After program?
RK: It was the other way around - Wolfgang bumped into me.
Which sport did you do before the Before'n'After program?
RK: A little gym, a little jogging and a lot of ju-jutsu.
What motivated you to start and follow the program?
RK: The upcoming World Cup and the curiosity about what will change.
How did your sleep develop during the program?
RK: I was able to fall asleep more easily after training without 'restless legs' and I go to bed earlier so that I'm fitter and wake up earlier in the morning.
How did your energy level develop during the program?
RK: Midday slump is gone and no longer need a nap.
What was the biggest change for you?
RK: The breakfast! No more Choco Krispies.
What's your favorite breakfast?
RK: Scrambled eggs with vegetables for sure!
How often and for how long did you train?
RK: 10 weeks, 3-4 times a week strength
What is your favorite exercise?
RK: LH squats.
Have you also done endurance training to lose fat?
RK: No. No jogging and the best stamina I've ever had.
What is the reaction of your environment to the change in the last few weeks/months?
RK: A lot of people want to know how I managed to get fit and look so good
And what happens now?
RK: After the victory at the World Championships, it's a bit of a rest now. And then it's full throttle. Food is delicious, that stays. Strength training is fun too, and there's more!