MDV - Moo Duk Vita

Wishing you a year filled with new hopes, new dreams, and new achievements. Happy New Year! 🎉

Wishing you a season full of light and laughter for you and your family.

Merry Christmas! 🎄

Lena wanted to bring a positive change into her life and after seeing her sisters successful transformation with MDV, she decided it was time to transform herself too.

“Firstly, my self-esteem increased, because I hated to see myself with the extra kilos that are now inexistent. Also, I am more productive and I think that I have a better perception on decision making related to a healthy lifestyle such as walking instead of taking the car to go somewhere near.

I also feel less tired, I can walk longer without being exhausted. Additionally, I breath and sleep better especially on the days I work out.

With the help of MDV, Lena dropped over 4kg in body fat. Taking her waist measurement from 77.5cm to 71cm. What an amazing transformation!

“On the days you only have 40% and you give 40%, you gave 100%.”

Luana lost 10kg in 24 weeks, taking her body fat from 27.17% to 15.4%!

Are you recovering from your training split?

I'm seeing more and more people these days that think the more you do the better the result..

It's a little frustrating really because I know deep down that a lot of folks are absolutely putting their heart and soul into training but the results just don't seem to be coming.

I've come across this time and time again and I've put together a couple of tips for you to make sure you're absolutely maximizing the return on your effort!

1. PRIORITIZE SLEEP!
Coaches are banging on about this a lot.. but nobodies going into depth. This is probably the single most important recovery weapon you have in your arsenal.
Start with something you can consistently do. For example - Standardize your bed and wake time, and make sure you have a 8 hour sleep OPPORTUNITY

I say opportunity because we need to set your rhythm first and foremost before we tackle the depth of your sleep patterns - This is a quick win and something you can do NOW!

2. MAKE SURE YOUR NUTRITION IS WHERE IT NEEDS TO BE!
Nutrition is a big part of the recovery process too. Its the fuel your body uses when it repairs (this happens when you sleep by the way!)

Again you will hear coaches talk about protein protein protein but in all honesty thats probably not what you want to get right if you want to recover well. Sure you must have adequate protein to preserve muscle (fat loss phase) but I think people miss a trick when it comes to fats and carbs.

Its important to get the distribution right here and you can only do that when you understand what your body composition is in detail, and how to offset it properly based on your goal - so its a multi-varied equation.

3. SPREAD TRAINING VOLUME ACROSS THE WEEK!
based on your experience with training. Most of us want to go all in here and train 5/6 times per week and I'm telling you its just not necessary!


Decimating one or two muscle groups in one session is a sure fire way to just be sore for days.. and what you need at this point is consistency and a bit of momentum with your training. Some of the best results I've achieved have come from doing just 3 HOURS PER WEEK in the gym!

what 9.92% of body fat looks like

“Your body already knows it can. Now you just have to make sure your mind knows it too."

You get what you work for!

Sleep is crucial for physical and mental well-being, but it's often overlooked in the quest for personal and professional success.

When we sacrifice sleep, our mind and body can't function properly, impacting our physical and mental output.

By ensuring at least 8 hours of sleep per night, we can improve our energy, recovery, mood, mental health, and cognitive function.

These improvements can lead to increased productivity, focus, and performance in all aspects of life.

Additionally, better sleep can result in healthier relationships, as communication and understanding are enhanced.

Are you struggling to get a good night's sleep?

DM us the word "Sleep", and we can share some strategies that help our clients sleep like a baby night after night!

28kgs down in 26 weeks! IMAGINE!

If he can do it, you can do it too, with consistency, discipline and forward planning.

Now, the choice is yours.

"Think of that feeling you'll get when you've reached your goal weight."