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TIN*Fitness Project

Seitenwechsel through the TIN*Fitness project is dedicated to promoting the health and well-being of transgender, intersex, and non-binary (TIN) individuals though Fitness. We offer an innovative series of workshops and physical training designed to address specific needs in key areas such as transition, hormone use, and post-operative recovery. Our goal is to support both the physical and mental health of the TIN community through specialized fitness resources.

The TIN*Fitness project aims to create a space where TIN individuals can develop a positive perception of their bodies, feel comfortable and motivated, and access comprehensive information about physical and mental health. We offer options tailored to individual needs and easy-to-implement alternatives. Our target audience in Berlin includes people at various fitness levels, whether they have previous fitness experience or not.

All information generated will be available on our website in an accessible and structured manner, providing a comprehensive and practical guide for empowerment and personal success (2025).

Our trainings and Workshops are free of charge and Seitenwechsel membership is not required.

TIN*Fitness offers!


Fitness Workshops (Practice)

Empowerment through inclusive fitness and self-confidence are central pillars of our project. In traditional gyms, many people from the TIN community face barriers to fitness training (e.g., binary spaces and mindsets). Our approach goes beyond targeted workshops and enables inclusive use of fitness spaces to create an environment where TIN individuals feel empowered to strengthen their bodies in their own way. At the same time, TIN people deserve the right to feel comfortable in their bodies and confidently take care of their health. By providing personalized training plans, workshops, and a supportive community, our project aims to enhance the self-confidence and self-efficacy of participants. The focus is not only on achieving quick fitness for emergencies and building muscle without overloading the body but also on stabilization and well-being through suitable exercise and a holistic approach.

The first two workshop dates (September) are aimed at TIN* individuals who want to train with us on Sundays. After that we will start in October a series of workshops for those who wish to learn how to train effectively at home or in the gym. We will cover various training methods, including strength training, hypertrophy, endurance, functional training, mobility, recovery, and more.

Introduction to Fitness Workshop with Martin and Felix

Dates: Next one in 2025
Meeting point: Warschauer Str., near house number 70. You will receive exact information about the meeting point after registration.
Time: 14:00 - 17:30
Languages: German (English if required)
The trainings are open for all levels!

Our first workshops are aimed at TIN* individuals who are interested in participating in the weekly Sunday training sessions. The workshops offer a combination of theoretical foundations and practical exercises to teach basic training methods. In the first half of the workshop, specific fitness principles are covered. In the second half, participants engage in practical exercises tailored to their individual needs and goals.

At the end of each workshop, participants will receive an initial personalized training plan based on the theoretical concepts discussed and their individual needs. These plans will help start the Sunday training sessions from September 22.

If you want to regularly participate in the Sunday training sessions, sign up now for one of the two available dates!
Click here!

Coaches:
Martin (he/him)
is a trans Spanish individual who has been living in Berlin since 2009, striving to make sports more accessible for the TIN community. Martin works as a personal fitness trainer, a Power*Fitness coach at "Seitenwechsel e.V.," and teaches Canoe Polo at FU (Free University Berlin). "As the creator and project manager of the TIN*Fitness project, I am very excited to expand the offerings for TIN individuals, particularly in the area of fitness. Not only is there a great demand, but it is also a topic that is very close to my heart. Additionally, I have the great fortune of working with an incredible team of trainers, and I hope we can continue to grow it further!"

Felix (he/they) is a volunteer coach at Seitenwechsel. Felix hated gym classes in school, but he picked up some free weights during the pandemic and started working out. Now he wants to create the inclusive, TIN led gym experience that he was missing when he first started working out. When he’s not at the gym, Felix enjoys going on long hikes and cycling tours.


Workshops: Fitness, Nutrition, and Well-being with Noa

Physical well-being is the foundation and goal for fitness, conditioning, muscle building, and regular training. In addition to enjoying sports, it is also about achieving long-term success and changes without harming the body. Depending on the type of sport, life circumstances, or physical and emotional baseline, the body requires different nutrients, energy, and goals.

During phases of transition, preparation and recovery from surgery, hormone therapy, hormonal fluctuations due to the menstrual cycle, or times of crisis, we need more specific and individually tailored goals for training and nutrition. Not only beginners can find new fitness and sports exercises to be an additional challenge and change, and it is sometimes not easy to determine the best way to start (or restart).

Our workshop series on fitness and physical well-being also includes well-informed nutrition options as well as practical and simple suggestions for implementation in special life situations. We aim to share knowledge with our participants to provide them with the best possible conditions on their journey to individual fitness.

Dates 2024: September 14, October 19, November 2. An additional online session in December.

Coach: Noa (he/him). Noa has long time experiences with trauma-sensitive, psychological counseling. He is also a Systemic Therapist (HPG) and has a focus on Trans*/Queer_Health. He has accumulated detailed knowledge about nutrition and well-being, which he will share in the workshops.

Online Workshop: Get Fit for Winter with Sports and Nutrition

An informative and practical circuit training through the stations of the immune system
When:
 Thursday, December 12, 2024, 6:00 PM - 8:00 PM
Where: Online - Zoom
Participants: Maximum of 16 people
Language: The workshop will be held in German spoken language.
Registration: Email directly to: wellbeing(at)seitenwechsel-berlin.de
For: All TIN (trans*, inter*, non-binary) individuals

What it’s about:

This workshop combines theory with practical exercises.

What’s included:

  • A light circuit training through the stations of the immune system, accompanied by nutrition tips and simple fitness exercises.
  • A brief introduction to the immune system.
  • A short overview of the connection between hormones and the immune system.
  • Information on fitness and recovery after training and illness.
  • Special considerations for the winter season.

The exercises include standing, sitting, and lying positions.
Suitable for all fitness levels; no prior experience necessary.

What you’ll need:
Comfortable (sports) clothing, a gymnastics mat or similar surface. A smartphone/laptop/PC with internet access for the Zoom link (to be provided after registration closes).


Sundays Gym Sessions with Felix, Mel, and Martin

Would you like to be stronger, more active, and increase your endurance, but don't know where to start? Do you feel uncomfortable in commercial gyms? Do you want to train with like-minded people and get to know your body better?

Sundays Gym Sessions is a weekly and free strength training program for trans, intersex, and non-binary individuals. Our group is open to all levels of experience and fitness. Here, you can train alongside other TIN individuals in a fully equipped gym with free weights and machines.

All genders and bodies are welcome!

We have exclusive access to the gym during our sessions. You will learn the basics of strength and resistance training, muscle growth, the importance of recovery, and the principles of effective routine planning to reach your fitness goals.

You can choose to participate in the group exercises or follow your own training plan under supervision. You set your own training goals.

We have two training slots:

- 12:00-14:00: Group full. Only available places for Trans*Female, Intersex and TIN*BIPoC person.

- 14:00-16:00: Group full. Only available places for Trans*Female, Intersex and TIN*BIPoC.

If you are interested, please contact us through this e-mail: tinfitness(at)seitenwechsel-berlin.de

The sessions take place at Warschauer Str., near number 70. You will receive further details upon registration 

Coaches: 
Felix (he/they)
is a volunteer coach at Seitenwechsel. Felix hated gym classes in school, but he picked up some free weights during the pandemic and started working out. Now he wants to create the inclusive, TIN led gym experience that he was missing when he first started working out. When he’s not at the gym, Felix enjoys going on long hikes and cycling tours.

Martin (Martin as pronoun) has lived in Berlin since 2009 and has been working to make sports more accessible to the TIN community ever since. He works as a personal fitness trainer, a Power*fitness coach at "Seitenwechsel e.V.," and teaches canoe polo at FU (Freie Universität Berlin).
"As the ideator and project manager of the TIN*Fitness Project, I am very excited to expand the offerings for TIN individuals, especially in the area of fitness. There is not only a high demand, but it is also a topic very close to my heart. Furthermore, I am fortunate to work with an incredible team of coaches, and I hope we can expand it even further!"


Health through Fitness During and After Transition with Niklas and Noah

On Wednesdays, we offer a weekly special fitness program aimed at promoting health during transition, providing targeted support to individuals in various stages of their gender identity development. Our focus is particularly on fitness, integrating health aspects during transition surgeries to offer directed support for this significant life phase of TIN individuals.

Our approach, centered on empowerment through agency, is the core of these offerings. We address questions such as: "How can exercise contribute to my well-being, and how do I overcome my personal challenges?" Our goal is to strengthen each individual's self-efficacy through concrete actions, thereby promoting a holistic approach to well-being during transition. "Are you planning gender-affirming surgery and want to prepare your body well?" In this course, we perform movements, stretches, fitness, and breathing exercises to provide support. This promotes circulation and loosens fascial tissue, which is also beneficial for the healing process after surgery. Other important aspects such as scar care and nutrition will also be covered in the course.

This fitrness sessions start in october. 

Coaches:
Niklas (he/him)
is a Heilpraktiker, shiatsu therapist and shiatsu teacher. He also provides workshops for TIN and queer persons on topics around transitioning, health and body.

Noah (he/him) Noah (he/him) is a cross-disciplinary trainer at Seitenwechsel and an aspiring sports therapist. In his work, it’s important to Noah to create spaces where people feel comfortable and can deepen their connection to themselves and their own strength through movement.  
"I’ve always enjoyed sports, but I often felt uncomfortable in many of these spaces due to the prevailing body and gender norms. That’s why it’s especially important to me to create offerings within the TIN community where we feel safe enough to embark on a curious journey of discovery with our bodies. Moving together often feels like a simple form of connection to me, where we don’t need many words to feel connected."

 

1.Block: Prep your body for top surgery

Start: November 6 , Wednesdays
Time: 6:00 - 7:30 PM
Meeting point: Rosa Parks Elementary School, Kreuzberg
Languages: German, English
The training sessions are open to all levels!

Joining the course is possible at the beginning of each month: November 6, December 4, or January 8  

Are you preparing for your top surgery and want to get your body ready? Regular exercise is particularly beneficial as it promotes circulation and makes the healing process easier later on. And because it's often easier to stay motivated in a group than alone, we’re offering this course.  
Together, we’ll do specific exercises to support mobility in the chest area, strengthen your muscles, and improve your overall fitness. The exercises are designed so that you can take a movement routine with you into your daily life. There will also be time to get to know each other, ask questions, and share experiences.  

The course takes place weekly from November until the end of January. You can join the group at the first session of each month (November 6, December 4, or January 8) as we’ll be doing a brief introduction during these sessions.  

You’re welcome to participate even if your top surgery isn’t planned yet but you’re interested in the exercises and the group. What your body learns now, it can recall at a later time!  

The course is open to everyone, and no prior physical fitness is required.

To sign up!


Now you can sign up for TIN*Fitness here!

TIN*Fitness

Bitte das Formular ausfüllen / Please fill out the form
Ich interessiere mich für folgende(s) Angebot(e) / I am interested in the following offer(s)
FIT FÜR DIE MASTEK. BEWEGUNG, ATMUNG, FITNESS mit Niklas and Noah / Prep your body for top surgery with Niklas and Noah>
Ich bin Vereinszugehörige_r bei Seitenwechsel / I am a member of Seitenwechsel>*

The project is promoted by the Berlin Senate Department for the Interior and Sport (Teilhabeprogram)