You messaged me, I shared a wrong like. So here’s the correct one to access something that could seriously change your progress 🔥 Over the last few years, I noticed that one of the biggest reasons people don’t stay consistent with workouts is not time, it’s overcomplicating what works. You don’t need a fancy gym, hour-long sessions, or a 75-day all-or-nothing challenge. 💡 That’s why I built this Exercise Database. A free resource with bodyweight + resistance band exercises, grouped per muscle group. So you can train smart, efficiently, outside or from home. PLUS: You can grab a Done-For-You Workout Plan: ✅ 4x/week Strength Plan (build lean muscle + mobility) ✅ 3x/week Fat Loss Plan (burn fat + boost energy) These are the exact frameworks that have helped busy clients see visible results in just 30 minutes a day without the gym or guesswork. 👉 [Correct Link to Database] Let me know in the comments which plan you’re starting with or if you need help picking the best one.💪

Almost 8 years ago, I hosted my first boot camp in Maastricht (the Netherlands). To be honest, it was just a group of my old coworkers showing up 😅 Fast-forward, now in Maribor Slovenia, we are doing it again! In between, I hosted workouts in Barcelona and Gran Canaria. The many changes, different countries, and nationalities gave me much perspective and unexpected lessons. Heres my top 3: 1. It’s easy to show up when it’s easy. It matters when it’s hard. Yesterday it rained. The forecast said “stay home.” But the people who came? They reminded me why we do this. Growth doesn’t happen when everything is perfect. It happens when you show up anyway — for yourself, for your goals, for your future. 2. Fitness is just the surface. It’s really about building who you are. I’ve seen it over and over. You don’t just get stronger legs or a fitter body — you get a stronger mind. You learn to trust yourself. You learn that you are the kind of person who follows through, no matter what. That’s what changes your life, not just your body. 3. You become, what you surround yourself with. When you’re around people who also want more for themselves — not just physically, but mentally, emotionally — you rise too. You realize you’re not doing this alone. And that energy is what keeps you going when motivation fades. As a good friend taught me: "Alone you go faster, but together you go further" I appreciate everyone for being on this journey together

You’re showing up, training consistently, and eating well… so why aren’t you seeing the results you want? Chances are, you’re missing a few key training principles that move the needle. Here’s what might be holding you back: 1️⃣ You’re not applying progressive overload 📈 👉 If you’re lifting the same weights, doing the same reps, and not challenging your muscles, your body has no reason to grow stronger. Increase weight, reps, or intensity over time. 2️⃣ You’re stopping too far from failure 😬 👉 If your last few reps feel easy, you leave gains on the table. Strength and muscle growth come from pushing close to failure (1-3 reps left in the tank). 3️⃣ You’re rushing through exercises 🏃 👉 Slower, controlled reps = better muscle engagement = better results. If you’re bouncing through squats or throwing weights around, you’re cheating yourself out of progress. 4️⃣ You’re not resting enough between sets ⏳ 👉 For muscle growth & strength, rest 60-90 sec for hypertrophy and 2-3 min for strength. Short rest = less performance = less progress. 5️⃣ You’re only doing HIIT or cardio 🏃‍♀️ 👉 Strength training burns more fat in the long run, builds lean muscle, and speeds up metabolism. If you want body recomposition, prioritize lifting. 6️⃣ Your recovery sucks 💤 👉 Muscles grow outside the gym. If you’re not sleeping 7-9 hours, eating enough protein, and giving your body time to recover, you’re working against yourself. 💡 Bonus Recovery Tips: ✅ Walk daily to reduce soreness & improve recovery. ✅ Prioritize hydration & electrolytes—muscles need them! ✅ Try sauna, stretching, & deep breathing for nervous system recovery. 🔥 Want a structured plan to train smarter and actually see results? Grab my Workout Planner here 👉 Workout plan! 👈 💬 Comment the number of the tips you found most helpful 👇

🚨 Community Call Alert! Feeling stuck with calorie counting or overwhelmed by tracking apps? This week, we’re covering how to simplify your journey to fat loss and muscle building with a more intuitive, sustainable approach. Here’s what we’ll talk about: 🥗 The Magic Meal Formula: Fiber + Protein + Carbs + Fat. 👂 Tuning Into Your Body: Recognize hunger and fullness cues with help from hormones like ghrelin. 📉 Creating a Deficit Without Stress: How to cut calories naturally without needing to track. 💪 Why Movement Matters: The role of strength training, daily activity, and NEAT. ✨ Say goodbye to obsessive tracking and hello to results you can maintain for life. 📆 When: Every Thursday 8PM Amsterdam time 📍 Where: Join us here! 💬 What’s your #1 question about eating for fat loss or muscle building? Drop it below, and we’ll answer it live!

How to add 15 minutes of extra movement to your day without it feeling like exercise? For the next 7 days, I challenge you to add just 15 minutes of movement each day in simple ways that fit into your life. Here’s your daily guide: 📅 Day 1: Walk it out Take a 15-minute walk—whether it’s around your block, at work, or even pacing while on a call. Just get those steps in! 📅 Day 2: Stretch & BreatheSpend 15 minutes stretching and practicing deep breathing. Loosen up those tight muscles and refresh your mind. 📅 Day 3: Dance it out! Put on your favorite playlist and dance like no one’s watching! A fun way to get your heart rate up and boost your mood. 📅 Day 4: Household hustleClean, organize, or do yard work—turn everyday chores into an opportunity to move with purpose. 📅 Day 5: Playtime movement join in on a game with kids, pets, or friends. Whether it's playing tag, a quick game of catch, or just running around, have fun moving! 📅 Day 6: Nature time a walk in nature—whether it’s a park, beach, or hiking trail. Breathe in fresh air and enjoy the outdoors. 📅 Day 7: Mobility flow End the challenge with 15 minutes of gentle mobility exercises to improve your flexibility and feel amazing in your body. 💬 Ready to take on the challenge? Comment "I’M IN" and share your daily progress in the community. Let’s keep each other motivated and accountable this week!