• Routine. We all have it!

    🔑 No matter, how big of a rebel you are. We all develop certain daily habits that we constantly follow for days, weeks, sometimes months or longer.

    - Therefore, it's important to prioritize things that are important for you and will bring you closer to your goals.

    - Our brain doesn't like doing hard cognitive tasks, so it will always prefer the same easy path it has lately walked. That's why it's so hard to motivate yourself to start new things.

    🔐 Good news are, that it can be rewired with enough motivation and ACTION that is very likely to come from more accountability and responsibility.

    📕 If you are ready to get in your lifes best shape, i can provide you with the right knowledge, guidance and accountability regarding nutrition, exercising and sleep improvement by use of an online application that allows me to track your progress and add beneficial tasks to your daily life.

    📩 Shoot me a DM now, because life is not endless and opportunities are not always there!


  • Bodyweight is overrated!

    𝗕𝗼𝗱𝘆𝘄𝗲𝗶𝗴𝗵𝘁 𝗶𝘀 𝗼𝘃𝗲𝗿𝗿𝗮𝘁𝗲𝗱

    So often people follow almost irrelevant number on the scale, failing to understand the difference of quality vs. quantity

    ✅ If increase in weight is caused by increase of muscle mass, it should be praised and celebrated!

    Faster metabolic rate, higher strength levels, higher confidence, increased physical abilities and much lower risks of developing chronic diseases!

    ❌ Although, some bodyfat is necessary to protect our organs and ensure that hormonal and immune systems function properly,

    Get too much of it and those same functions just mentioned - suffer.

    You develop insulin resistance, which causes inadequate nutrient absorption, and can lead to diabetes and obesity in long term.

    Sleep problems, risks of stroke, heart failure, failure to function effectively and consistently being tired follows along.


    Person weighing 100kg can be much more healthy than someone who weighs 80kg, if his muscle mass is higher and bodyfat percentage is lower.

    𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗶𝗻 𝗳𝗶𝗻𝗱𝗶𝗻𝗴 𝗼𝘂𝘁 𝗺𝗼𝗿𝗲 𝗼𝗻 𝘁𝗵𝗲 𝘀𝘂𝗯𝗷𝗲𝗰𝘁 𝗮𝗻𝗱 𝗵𝗮𝘃𝗶𝗻𝗴 𝘀𝗼𝗺𝗲𝗼𝗻𝗲 𝘄𝗵𝗼 𝗹𝗲𝗮𝗱𝘀 𝘆𝗼𝘂 𝗼𝗻 𝘁𝗵𝗲 𝗽𝗮𝘁𝗵 𝘁𝗼 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗹𝗼𝗻𝗴𝗲𝘁𝗶𝘃𝗶𝘁𝘆 𝗼𝗳 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝗹𝗶𝗳𝗲, 𝘀𝗲𝗻𝗱 𝗺𝗲 𝗮 𝘀𝗶𝗺𝗽𝗹𝗲 "𝗛𝗶" 𝗮𝗻𝗱 𝘄𝗲 𝗰𝗮𝗻 𝗱𝗶𝘀𝗰𝘂𝘀𝘀 𝗳𝘂𝗿𝘁𝗵𝗲𝗿 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝘀𝗶𝘁𝘂𝗮𝘁𝗶𝗼𝗻!

  • -14kg

    Few months after ankle surgery, this young man made a decision to improve his health and quality of life, with the right guidance, good discipline and accountability, results didn't make him wait for long.

    ❕On the left you can see that one of his shoulders is lower than the other, which in long term can lead to multiple problems, like low back pain, hip, knee, ankle pain/injuries.

    ✅ Big improvement there.

    ❕ Although his physio did a good job on restoring ankle mobility, strength and stability were missing, re-injury chances were still high.

    ✅ With lots of unilateral work and high emphasis on general leg strength development, i'm more than sure that the risk was drastically reduced.

    ✅ And his main goal of changing body composition wasn't left behind, but the path didn't end there, im sure that all the progress made fueled his motivation to continue. Way to go, young man!

    ❗ I'm looking for more people that are ready to invest energy in the most important aspect of their lifes - health. Send me a message to sign up!

  • Don`t expect maximum results with minimum effort

    There are no coincidences, you are where you are today, because of the choices you made yesterday, a year ago, five years ago.

    If your goal is to get in the best shape of your life, what is really holding you back? Genetics? Life factors? Or the fact that you never put in your best effort. Correlation is simple here best=best.

    ☄Yes, you might need to weigh every gram of food you are eating.

    ☄Yes, you might have to skip the late night parties that may lead to bad choices and poor sleep patterns.

    Someone might support you on your way, someone might discourage you, when actually envying your determination.

    Figure out discouragers fast and cut the ropes. You don't need such a negativity in your life 😉

    ⚠️𝗧𝗵𝗲𝗿𝗲 𝘄𝗶𝗹𝗹 𝗻𝗲𝘃𝗲𝗿 𝗯𝗲 𝘁𝗵𝗲 𝗿𝗶𝗴𝗵𝘁 𝘁𝗶𝗺𝗲 𝗳𝗼𝗿 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴, 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗶𝘁 𝗶𝘀 𝗻𝗼𝘄⚠️

  • Should you be supplementing?

    By supplementing i mean the use of protein powders, vitamin complexes, bcaa etc.

    Short answer here would be - 𝗢𝗡𝗟𝗬 𝗜𝗙 𝗜𝗧 𝗙𝗜𝗧𝗦 𝗬𝗢𝗨𝗥 𝗕𝗨𝗗𝗚𝗘𝗧, cause those are not magic substances that will change your life and body composition without consistent external work:

    🍋 nutrition,

    🏋 physical activity,

    😑 sleep,

    🧊 water intake.

    That's why they are called supplements, because they are only able to add to all the previously mentioned factors, not compensate for any flaws in them.

    𝗧𝗵𝗶𝗻𝗸 𝗼𝗳 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝘀 𝘁𝗵𝗲 𝗳𝗲𝘄 𝗳𝗶𝗻𝗮𝗹 𝗻𝗮𝗶𝗹𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗿𝗼𝗼𝗳 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗵𝗼𝘂𝘀𝗲. With all the weight of the roof itself and those many previous nails, they are not really necessary, but they will still give you a little bit of that extra assurance that you don't have to worry about it flying away due to storms or having a small nutritional deficiency in this case.