The most underestimated “performance tool” you already have Let’s be honest — most people focus on workouts and maybe nutrition… but hydration is where things quietly fall apart. I notice it on myself immediately. If I don’t drink enough → performance drops, energy feels flat, and even the “pump” in training just isn’t there. And it’s not in your head. 💧 Why hydration actually matters (a lot) 1. Performance drops fast when you’re dehydrated Even a small dehydration (1–2%) can reduce strength, endurance, and focus. That means your “bad workout day” might just be… lack of water. 2. Muscle function & recovery Muscles are mostly water. Hydration = better contractions, less cramping, faster recovery. 3. Nutrient transport All the protein, carbs, vitamins you’re taking? Water is what helps move them where they need to go. No water = inefficient system. 4. Fat loss & metabolism Hydration supports metabolic processes and helps regulate hunger. Sometimes what feels like “hunger” is just dehydration. 5. Skin, energy, overall look You can literally see the difference. Hydrated = fresher, tighter, more “alive”. 💧 So… how much water do you actually need? Forget extreme rules. A solid, realistic baseline: - ~30–40 ml per kg of body weight Example: 60 kg → ~1.8 to 2.4 L per day Then adjust based on: - training (more sweat = more water) - heat - caffeine intake - overall activity If you train hard: add +500–1000 ml easily 💧 Simple habits that actually work – Start your day with water (before coffee) – Keep a big bottle with you for the day (I use a 2–3L one- it’s a game changer) – Drink during workouts, not just after – Don’t wait to feel thirsty Nothing complicated. Just consistent. In short: You can have the perfect program, perfect diet… but if hydration is off, everything works at 70%. It’s one of those “boring” things that quietly decides your results. Fix this → and a lot of other things start working better automatically.

Last night was one of those nights. Low sleep score (60/100), restless, waking up more than usual. My kid woke me up at 4.30 and I just couldn't fall asleep again :( - almost did at 5.30 but then the other daughter had her alarm clock ringing and it was over... to short and to little REM. The funny thing? Yesterday’s workout was so good. Strong, focused, everything felt right. But this morning it hit me again: the body doesn’t build in the gym… it builds while you sleep. I track my sleep with Garmin and there are some things you can do to improve the score. It’s not about perfection, it’s about small things that consistently make a difference: – going to bed at roughly the same time – sleeping for 8 hours ideally – keeping the room cool and dark – limiting screens right before sleep (this one is not easy... love Netflix in the evening - guilty!!) – magnesium about 30 minutes before bed (this has helped me a lot) – not eating too late or too heavy (even if personally I sleep better with a full stomach - a tiny cup of warm porridge an hour before going to sleep helps when I feel to hungry) Nothing extreme. Just simple habits that stack. When sleep drops, everything feels it: recovery, mood, hunger, even motivation. And no, one bad night won’t ruin your progress… but ignoring sleep over time will. So if you’re pushing hard in your workouts but not seeing results, don’t just look at your training. Look at your nights. Because the real transformation? It happens when you’re not even awake to see it. I'll make a Modulo in the Classroom for every supplement, starting from Magnesium :) (check it out)

Yesterday evening I cheated (homemade pizza italiana & alcohol!). Didn’t sleep well 🙃 but let’s go. Today is leg day. The hard one!! I’m trying to alternate upper part/lower part with 1 day rest in between. Example: Monday - legs + easy cardio (dog walk) Tuesday - upper body + cardio (horse riding) Wednesday - X Thursday - legs + easy cardio Friday - upper body Saturday - horse riding Sunday - X or legs (if so, Monday rest or upper body) Not to rigid! Even two rest days are ok and even less cardio is ok. I never focus on cardio honestly. No running, no treadmill, no cycling. Only outdoor if I want to with my family. Just normal movement is ok. Gardening, working actively or walking with dog is ok! 🩵 Walking 40-50 minutes in nature is one longevity hack and frees up your mind as nothing else. Pure energy and good for the heart!! Prevents heart deseases. Lowers the risk by +50%. 🩵 Today I’ll do this in gym: 1) leg press 2) hip thrust (always start with the harder ones) 3) split squats 4) assisted pistol squat (using trx to pull me up) 5) leg extension 6) calf I always do 12-15 reps and 15-20 the tinyer muscles (5/6) - the super hard ones 8-10 First series to warm up with weight that I feel but not too much. Second more. Third maximum (means to make it hard to finish the last 2 reps). Try it 😉 Breakfast: cappuccino no sugar (I’m addicted 🤣) Protein shake with water and milk mix (soy protein + collagen powder + creatin all mixed up) Vitamines: d+k Lot’s of water to flush the alcool aways 👎🏼 Alcool is not a good partner - minimize use!! It makes you feel bad and your mind can’t be focused. Also sleep quality is worse! One of my goals is to keep sleep quality over 80 (Garmin tracks it for me). I reached 90 and more some days. Sleeping well is a booster and absolutely necessary to stay healthy!!

2018 - best shape ever. I trained super hard 4-5 times a week in gym + 2 days of intense cardio and a rigid diet. Almost competition ready, but always sick. My little daughter and the intense program were making me weak while I was getting “strong”. After the third or fourth stop of two weeks with feever and severe illness I decided to stop. No more gym and focusing on other stuff. Business, family, balance… Now, 8 years later and 10+ kg I’m ready for my comeback. I believe that age is only a number. Let’s see if I’m right 😉 I learned a lot! Now I’m ready to start again and to re-gain the best shape of my life. This time I will track my progress and give my body the necessary rest when he needs it! No extreme over training, no extreme calorie cut and no competition. But I don’t want it to be less important or serious. Same goals (even better) and high energy levels. Nutrition is 80% and this last year I learned a lot about longevity and how to make your mind and body perform longer and better. I’m now trying a “new” approach made of my old knowledge (bikini fitness program) and my new knowledge (wellness 360 degrees and longevity). I’ll share my training, my meals and my thoughts. My progress and my doubts (the downsides will be there!!). Let’s start this journey with the first important thing: drink enough water. One tiny step. 2,5-3 liters a day. Enough water keeps us hydrated and focused. It’s a little small easy thing. Prepare your water up front in the morning and finish it before going to sleep! Tomorrow I’ll share my essential supplemets 💊 The picture is from 2018