If you want more than just looks, you need to fuel. No one who is strong, lean and athletic eats a low calorie diet. They fuel with big meals, lots of carbs and compliment that with lots of movement. Lifting, running, hiking - anything you can do to keep your body in motion. That is how you build a

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Every single thing worth your time and energy will cost friction. So just decide what friction you’re willing to work through.

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To think you have the busiest, hardest schedule in the world that no one else could manage is ignorant. There are busier people than both you and I and are fitter than both of us too. They just simply aren’t willing to negotiate with the vision they have for themselves. If you think you need mo

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Kristen had already been consistently training in the gym every day but was burnt out and felt weak. She lost the extra fat on her own from cutting her calories way back and doing HIIT styled workouts, but never felt like she was really adding strength and size. When we linked up, she first

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At some point you need to stop overthinking. Your weights haven’t progressed for 2 months because you are obsessing over your technique. Your coach scared you into limiting yourself. You are terrified to get hurt. What if… You accepted that getting hurt is part of the human experience… And

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NEVER exercise to try and lose weight.  

Exercise should be performance-based. It should be built to help you add muscle, or get stronger, or run further. Nutrition takes care of fat loss. Yes, exercise helps you lose weight, but when we design exercises purely for fat loss, we miss the big picture and get sucked into endless HIIT

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Looking fit doesn’t make you fit. Mirrors, angles and lighting can be deceiving. But if you want to actually have the work capacity to keep going when everyone else needs a break, you can’t just sit on machines and get a little burn. You’ll need to actually train with intention.

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Follow to build a lean, athletic physique with real world strength and an engine that never stops.

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Cutting and bulking is the entry point. Once your weight is ideal for your height, economy calories 👍🏻

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My first thought after finishing my first open-water swim was “how on earth am I going to swim 3.8km without resting?” My second thought was “Damn, right now I’m building a business, training twice a day, meal prepping, taking my dog out daily, making time for my relationship, and still forcing

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Romus is a pro tennis player currently competing in Germany, pilot, gym owner, and competitive powerlifter (way stronger than me 😮‍💨). And Romus has previously competed in bodybuilding… so why on earth would he need a coach? Romus and other high standard millennials share one thing as their most

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Me speaking to me from 5 years ago

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Know what to look for so you don’t get baited into paying someone cause of how many people they’ve worked with or because of one cool transformation photo.

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Blueprint to getting pissed off and feeling stuck.

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If having high standards for how you carry yourself, how you dress, the state of your home, and your personal hygiene are important to you, then you’ll never need to be motivated to stay in shape. It will just be part of your identity, as it should be.

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If you want your body to match your standards, stop letting your schedule be an excuse to not eat right. There is nothing wrong with a bowl of Greek yogurt with protein and berries stirred in. Throw some salt, cinnamon, and 0 cal sweetener in for some extra flavour. If your goals are dr

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Pathetic, brother 🥂

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⬇️ “Mirror what they say to gain their trust so they lower their guard” Cause honestly, you won’t take the step you and I both know you need to change your life otherwise.

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22 years ⬇️ Of lifting heavy, sprinting, jumping, conditioning, eating enough protein, and minimizing processed foods. Everything else is bullshit. Peptides are bullshit Steroids are bullshit Fat burners are bullshit Test boosters are bullshit Detoxes are bullshit If you aren’t fol

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What you think makes you look lean and strong: Cutting sugar Intermittent Fasting Cardio Detoxes/Cleanses Pilates Hot Yoga Sweating Skipping meals HIIT “Low insulin” foods Ice Baths Sauna The only to actually get lean: ✅ Calorie Deficit Comment MACROS and I’ll send you your cust

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