GB Team Coaching

𝐈𝐬 𝐲𝐨𝐮𝐫 𝐬𝐞𝐥𝐟-𝐛𝐞𝐥𝐢𝐞𝐟 𝐦𝐚𝐤𝐢𝐧𝐠 𝐞𝐱𝐜𝐮𝐬𝐞𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮? ⁣
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❌I can't do it.⁣
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❌I am too tired.⁣
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❌I don't have time.⁣
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❌I cannot be strict with food.⁣
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❌My metabolism is slow.⁣
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And so on.⁣
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𝘛𝘩𝘦 𝘰𝘯𝘭𝘺 𝘵𝘩𝘪𝘯𝘨 𝘩𝘰𝘭𝘥𝘪𝘯𝘨 𝘺𝘰𝘶 𝘣𝘢𝘤𝘬 𝘪𝘴 𝘺𝘰𝘶𝘳 𝘮𝘪𝘯𝘥𝘴𝘦𝘵 𝘢𝘯𝘥 𝘴𝘦𝘭𝘧-𝘣𝘦𝘭𝘪𝘦𝘧.⁣
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🔱We all can do it.⁣
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🔱We all have time.⁣
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🔱We all can learn and improve.⁣
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Anything you want to achieve in life is possible, you just need to put in the necessary work.⁣
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𝐋𝐞𝐭 𝐦𝐞 𝐚𝐬𝐤 𝐲𝐨𝐮, 𝐢𝐬 𝐭𝐡𝐞 𝐰𝐨𝐫𝐤 𝐧𝐞𝐞𝐝𝐞𝐝 𝐰𝐨𝐫𝐭𝐡 𝐭𝐡𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭?⁣
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𝘐𝘧 𝘴𝘰, 𝘨𝘰 𝘨𝘦𝘵 𝘪𝘵!⁣
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Limiting self beliefs are what's holding you back and what's making the excuses for you.⁣
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I damn hate when people find an excuse for everything because of how they actually don't believe in it.⁣
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And if that's you, you either start changing your mindset and know you can do it or you give it up forever.⁣
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⏱️Instead of wasting time of thinking why you can't do it, make a plan and start acting.⁣
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Don't wait for anything or any moment to be good to get started, stop procrastinating.⁣
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𝘏𝘰𝘸 𝘭𝘰𝘯𝘨 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭𝘪𝘯𝘨 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘭𝘪𝘷𝘪𝘯𝘨 𝘭𝘪𝘬𝘦 𝘵𝘩𝘪𝘴?⁣
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Are you ok with staying in the same spot for the next 6 months? 2 years?⁣
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𝘔𝘢𝘬𝘦 𝘺𝘰𝘶𝘳 𝘷𝘪𝘴𝘪𝘰𝘯 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘴𝘵𝘦𝘱𝘴 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘨𝘦𝘵 𝘵𝘩𝘦𝘳𝘦, 𝘸𝘰𝘳𝘬 𝘩𝘢𝘳𝘥 𝘥𝘢𝘪𝘭𝘺 𝘵𝘰 𝘨𝘦𝘵 𝟷% 𝘣𝘦𝘵𝘵𝘦𝘳 𝘢𝘯𝘥 𝘦𝘯𝘫𝘰𝘺 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘵𝘰𝘸𝘢𝘳𝘥𝘴 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴 🔥
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𝐄𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐞 𝐭𝐡𝐞 𝐥𝐨𝐰𝐞𝐫 𝐛𝐞𝐥𝐥𝐲 𝐟𝐚𝐭 𝐢𝐦𝐦𝐞𝐝𝐢𝐚𝐭𝐞𝐥𝐲 🙋‍♂️⁣
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𝘋𝘳𝘰𝘱 𝘢 𝘭𝘪𝘬𝘦 𝘪𝘧 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭 👇⁣
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I get often asked these questions and is still something most of the people don't have clear.⁣
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Do you train chest 2xweek but not seeing any progress so you get to think what am I doing wrong or what's actually that I need to do?⁣
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So you may start doing it 3xweek and trying out all the exercises but still not much result out of it. ⁣
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Start to think about what's wrong with your diet at that point and what foods would actually be the best so you can start seeing some growth 👀 but despite eating better, eating healthier, nothing changes 🙄⁣
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And one more thing you are still focusing on and can't accept when you look at yourself in the mirror 👀 the lower belly fat... We all want to get rid of that, don't we? But how? Is it eating different foods or training a different way? ⁣
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Let me tell you the answers to all of these 🔥⁣
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There is nothing specific that works better than another. It all depends on 𝐘𝐎𝐔, on your lifestyle, on how you are built and so on. ⁣
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There is no best exercise. ⁣
There may be something that works better for you and something that doesn't. That's why cookie cutter programs most of times don't work. ⁣
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There is no best foods to grow muscle, there may be some better than others depending on the contest! It's more about how you eat for 𝐘𝐎𝐔𝐑 𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝐆𝐎𝐀𝐋𝐒. ⁣
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And last, there is actually nothing to just eliminate that lower belly fat 𝐈𝐌𝐌𝐄𝐃𝐈𝐀𝐓𝐄𝐋𝐘. That's actually the last bit to come out. So in order to do that, you need to get down to a lower body fat! ⁣
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And in order to do that, everything has to be in the right spot 👌⁣
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There is no secrets for anything. ⁣
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It's all about finding and doing the best for 𝘠𝘖𝘜. ⁣
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It's about nailing the basics and making sure to be making progress. ⁣
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Try out and see what works best. Stick with that then until it doesn't work anymore. ⁣
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Stop changing things every 2 weeks unless you don't get anything out of it. ⁣
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𝘐𝘧 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘸𝘰𝘳𝘬𝘴, don't look for extra magic 💊.

𝐈𝐭 𝐰𝐚𝐬𝐧'𝐭 𝐣𝐮𝐬𝐭 𝐚 𝐛𝐨𝐝𝐲 𝐬𝐡𝐚𝐩𝐞, 𝐢𝐭 𝐰𝐚𝐬 𝐦𝐲 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡. 😔⁣⁣
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I got comfortable with eating out whenever I wanted, enjoying myself and every possible occasion that I've gained 8 kg in 1 month.⁣⁣
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Soon after the my fitness contest, I have decided to take it easy, I didn't have any specific goals anymore so I have decided to relax from my meal plan and just enjoy take aways, food out, food deliveries and so on.⁣⁣
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🥺 I started soon realising I went from shredded to barely lean in only 4 weeks.⁣⁣
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I started to feel like a failure, like I've wasted months of dieting down and hard training to only enjoy some food.⁣⁣
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I got really upset about it. 😔⁣⁣
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I got really uncomfortable, my confidence vanished. I couldn't look at myself in the mirror, I couldn't take anymore selfies.⁣⁣
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I felt judged when around other people. I felt quite embarrassed in social situations. I was even afraid to approach any girl because of the way I was starting to look.⁣⁣
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It went into a quite severe depression because of everything happening.⁣⁣
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It wasn't just a body shape, it was about my mental health.⁣⁣
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It's only during the lockdown that I've hit rock bottom and decided it was time to change.⁣⁣
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🥦 𝘐 𝘨𝘰𝘵 𝘮𝘺𝘴𝘦𝘭𝘧 𝘪𝘯𝘵𝘰 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘢𝘯𝘥 𝘥𝘦𝘤𝘪𝘥𝘦𝘥 𝘵𝘰 𝘧𝘰𝘭𝘭𝘰𝘸 𝘪𝘵 𝘦𝘷𝘦𝘳𝘺 𝘴𝘪𝘯𝘨𝘭𝘦 𝘥𝘢𝘺.⁣⁣
🐎 𝘐'𝘷𝘦 𝘥𝘦𝘤𝘪𝘥𝘦𝘥 𝘵𝘰 𝘴𝘵𝘪𝘤𝘬 𝘵𝘰 𝟷𝟶𝘬 𝘴𝘵𝘦𝘱𝘴 𝘢 𝘥𝘢𝘺.⁣⁣
🐧𝘐'𝘷𝘦 𝘴𝘦𝘵 𝘮𝘺𝘴𝘦𝘭𝘧 𝘢 𝘨𝘰𝘢𝘭 𝘢𝘯𝘥 𝘯𝘰 𝘮𝘢𝘵𝘵𝘦𝘳 𝘸𝘩𝘢𝘵 𝘸𝘢𝘴 𝘩𝘢𝘱𝘱𝘦𝘯𝘪𝘯𝘨, 𝘐'𝘥 𝘩𝘢𝘷𝘦 𝘢𝘤𝘤𝘰𝘮𝘱𝘭𝘪𝘴𝘩𝘦𝘥 𝘪𝘵.⁣⁣
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Weight started to fall off 🍂⁣⁣
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I was finally feeling more energetic 🔥⁣⁣
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I was finally confident with myself 😁⁣⁣
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I was finally able to focus on every single other thing instead of myself 🐧⁣⁣
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𝐈 𝐟𝐢𝐧𝐚𝐥𝐥𝐲 𝐟𝐞𝐥𝐭 𝐠𝐨𝐨𝐝 𝐢𝐧 𝐦𝐲𝐬𝐞𝐥𝐟 𝐥𝐢𝐤𝐞 𝐛𝐞𝐟𝐨𝐫𝐞! 🤩⁣⁣
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𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘯𝘰𝘵 𝘪𝘯 𝘢 𝘱𝘰𝘴𝘪𝘵𝘪𝘰𝘯 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦, 𝘢𝘯𝘥 𝘸𝘩𝘢𝘵 𝘵𝘰 𝘣𝘦 𝘭𝘪𝘬𝘦 𝘺𝘰𝘶 𝘸𝘦𝘳𝘦 𝘵𝘪𝘮𝘦 𝘢𝘨𝘰... 𝘛𝘢𝘬𝘦 𝘢𝘤𝘵𝘪𝘰𝘯, 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘩𝘢𝘱𝘱𝘦𝘯!⁣⁣
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𝐄𝐯𝐞𝐫𝐲 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐫𝐞𝐪𝐮𝐢𝐫𝐞𝐬 𝐚𝐧 𝐢𝐧𝐭𝐞𝐫𝐧𝐚𝐥 𝐜𝐡𝐚𝐧𝐠𝐞. ⁣
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I have been through many transformations myself.⁣
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Starting from fat to skinny.⁣
Skinny to a bit less skinny.⁣
Bit less skinny to muscular.⁣
Muscolar to a biggest physique ever. ⁣
And so on...⁣
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We always think about transformations in terms of having a specific training and meal plan to follow in order to get to a specific body condition.⁣
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Well... In each transformation I've been through, there has been something more than that.⁣
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From being fat to skinny I had to change my nutritional habits, stop eating snacks every mid afternoon while watching TV 📺 and drink full sugar drinks.⁣
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From skinny to a guy with a bit of muscle, I had to believe in my capacity to push myself a lot more than I thought possible.⁣
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To get to a muscolar condition, I had to put in consistency over years. Make sure I hit everything every single day and not just when I feel like it.⁣
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To get to the biggest physique I have been at. I had to push myself to get comfortable with bigger weights, to get comfortable eating much more than I wanted and to accept not being anymore shredded.⁣
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And lastly, to get from that to an actual lean condition, I had to make different choices, eating prepped meals out instead of takeaway 🥡 multiple times a week. Sleeping more to fully recover. Train and do cardio when not feeling motivated or when exhausted. Don't give up because of hunger, tiredness or anything else!!!!⁣
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All this to say, that your transformation requires much more than just follow a training and meal plan, we all, are also different so things need to be adapted to you, your lifestyle, your body type and much more...⁣
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𝘉𝘶𝘵, 𝘪𝘧 𝘺𝘰𝘶 𝘵𝘳𝘶𝘭𝘺 𝘸𝘢𝘯𝘵 𝘪𝘵 𝘢𝘯𝘥 𝘢𝘳𝘦 𝘸𝘪𝘭𝘭𝘪𝘯𝘨 𝘵𝘰 𝘥𝘰 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘪𝘵 𝘵𝘢𝘬𝘦𝘴 𝘵𝘰 𝘨𝘦𝘵 𝘵𝘩𝘦𝘳𝘦, 𝘦𝘷𝘦𝘯𝘵𝘶𝘢𝘭𝘭𝘺 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘢𝘤𝘩𝘪𝘦𝘷𝘦 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 🙏🔥⁣
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𝐆𝐞𝐨𝐫𝐠𝐞 𝐁𝐨𝐫𝐝𝐞𝐚 𝐟𝐫𝐨𝐦 𝐆𝐁 𝐓𝐞𝐚𝐦 🐍⁣
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𝐓𝐡𝐚𝐧𝐤 𝐲𝐨𝐮 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 🙏⁣
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On Fridays, I create content.⁣
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The posts you see on a daily basis, are written each Friday, carefully plan and thought!⁣
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Being an online coach is not as easy as it may seem.⁣
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𝘐 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘱𝘳𝘰𝘷𝘪𝘥𝘦 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘵𝘺𝘱𝘦 𝘰𝘧 𝘷𝘢𝘭𝘶𝘦 𝘰𝘶𝘵 𝘵𝘩𝘦𝘳𝘦 𝘴𝘰 𝘐 𝘵𝘢𝘬𝘦 𝘮𝘺 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘨𝘦𝘵 𝘪𝘯𝘵𝘰 𝘵𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘩𝘦𝘢𝘥𝘴𝘱𝘢𝘤𝘦 𝘢𝘯𝘥 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘸𝘩𝘰 𝘦𝘷𝘦𝘳 𝘪𝘴 𝘳𝘦𝘢𝘥𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘰𝘴𝘵, 𝘨𝘦𝘵 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘰𝘶𝘵 𝘰𝘧 𝘪𝘵!⁣
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I organise my weekly posts in a specific order, I take pictures ahead, I schedule the posts, I modify the pictures, I organise the captions and the writing and so much more...⁣
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Writing a post takes time, a lot!⁣
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That's why I deeply appreciate any like or comment! It makes me understand that someone has actually enjoyed my post and 𝐇𝐀𝐑𝐃 𝗪𝐎𝐑𝐊.⁣
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When I write a post:⁣
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🖊️ 𝘐 𝘵𝘩𝘪𝘯𝘬 𝘥𝘦𝘦𝘱𝘭𝘺 𝘢𝘣𝘰𝘶𝘵 𝘸𝘩𝘢𝘵 𝘮𝘺 𝘪𝘥𝘦𝘢𝘭 𝘤𝘭𝘪𝘦𝘯𝘵𝘴 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦𝘴 𝘸𝘪𝘵𝘩.⁣
🖊️ 𝘐 𝘵𝘩𝘪𝘯𝘬 𝘢𝘣𝘰𝘶𝘵 𝘴𝘰𝘭𝘶𝘵𝘪𝘰𝘯𝘴 𝘵𝘩𝘢𝘵 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘩𝘪𝘮 𝘰𝘶𝘵.⁣
🖊️ 𝘐 𝘵𝘳𝘺 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘪𝘵 𝘴𝘪𝘮𝘱𝘭𝘦 𝘴𝘰 𝘦𝘷𝘦𝘳𝘺 𝘰𝘯𝘦 𝘤𝘢𝘯 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥 𝘢𝘯𝘥 𝘧𝘪𝘯𝘥 𝘪𝘵 𝘶𝘴𝘦𝘧𝘶𝘭.⁣
🖊️ 𝘐 𝘤𝘩𝘰𝘰𝘴𝘦 𝘵𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘱𝘪𝘤𝘵𝘶𝘳𝘦 𝘢𝘯𝘥 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦 𝘪𝘵 𝘪𝘯 𝘢 𝘦𝘢𝘴𝘺 𝘸𝘢𝘺 𝘵𝘰 𝘳𝘦𝘢𝘥 📖.⁣
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Other than proving value to my audience, I love connecting to every of you guys too. Get you to know what my life consists of and what's my personality like 😁⁣
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I also like to show my clients progress in order to motivate other people take action towards their goals and see that is possible to achieve any goal you have!⁣
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𝘐 𝘵𝘳𝘶𝘭𝘺 𝘩𝘰𝘱𝘦 𝘺𝘰𝘶 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘴𝘰𝘮𝘦 𝘷𝘢𝘭𝘶𝘦 𝘢𝘯𝘥 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 𝘧𝘳𝘰𝘮 𝘮𝘺 𝘱𝘰𝘴𝘵𝘴 ♥️🙏⁣
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𝘐𝘧 𝘺𝘰𝘶 𝘥𝘰, 𝘥𝘳𝘰𝘱 𝘢 𝘭𝘪𝘬𝘦 𝘰𝘳 𝘢 𝘤𝘰𝘮𝘮𝘦𝘯𝘵, 𝘐 𝘩𝘪𝘨𝘩𝘭𝘺 𝘢𝘱𝘱𝘳𝘦𝘤𝘪𝘢𝘵𝘦 𝘺𝘰𝘶𝘳 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 🤜⁣
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𝐆𝐞𝐨𝐫𝐠𝐞 𝐁𝐨𝐫𝐝𝐞𝐚 𝐟𝐫𝐨𝐦 𝐆𝐁 𝐓𝐞𝐚𝐦 🐍⁣
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𝐀𝐦 𝐈 𝐭𝐡𝐞 𝐨𝐧𝐥𝐲 𝐨𝐧𝐞 𝐰𝐢𝐭𝐡 𝐚 𝐒𝐰𝐞𝐞𝐭 𝐓𝐨𝐨𝐭𝐡 𝐡𝐞𝐫𝐞? 🤪⁣
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How hard is actually trying to lose weight when you love sweets?!⁣
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When you start eating healthier and avoid snacks, sweets, sugar and all this stuff!⁣
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And 3 hours later the cravings kick in 🤪⁣
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I've been there, damn... What a struggle!⁣
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Used to continuosly think about croissants, donuts 🍩, kinder Buenos and so on... Ahahaha.⁣
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I was avoiding them but the cravings where just so bad, I would get to always look at sweets in shops, on Instagram, envy people having them.⁣
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You don't have to feel like this...⁣
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First! You can have something once a week, is not a big deal but... You need to limit the portion, track the calories and truly enjoy it 😜⁣
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In alternative to that, I highly recommend having some fruit, diet drinks, low calories jelly, alternatives as protein bars!⁣
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Don't neglect yourself for months as when you finish "dieting" you will want to eat kgs of Nutella 👀⁣
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It's alright to enjoy something sometime but don't make of that a habit!⁣
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I am not against sugar but, we all know is not good as it causes inflammation, hunger, insulin spike, and so many more... I although never say to just cut it!⁣
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Everything in moderation is just fine 😋⁣
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𝘌𝘯𝘫𝘰𝘺 𝘺𝘰𝘶𝘳 𝘴𝘸𝘦𝘦𝘵𝘴 𝘢𝘯𝘥 𝘴𝘮𝘢𝘴𝘩 𝘵𝘩𝘰𝘴𝘦 𝘨𝘰𝘢𝘭𝘴 🤜🔥⁣
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𝐆𝐞𝐨𝐫𝐠𝐞 𝐁𝐨𝐫𝐝𝐞𝐚 𝐟𝐫𝐨𝐦 𝐆𝐁 𝐓𝐞𝐚𝐦 🐍⁣
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𝐃𝐨 𝐲𝐨𝐮 𝐞𝐚𝐭 𝐰𝐡𝐚𝐭𝐞𝐯𝐞𝐫 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐚𝐧𝐝 𝐭𝐡𝐞𝐧 𝐫𝐞𝐠𝐫𝐞𝐭 𝐢𝐭? ⁣
⁣⁣
I bet no one wants to give up pizza to lose some weight, isn't it 😭🍕⁣⁣
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Always a difficult choice and, if then you start cutting down and avoid fatty foods, you start craving foods, seeing them everywhere and think about them.⁣⁣
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How do you even go anymore out with friends? Or what do you do if they invite you over? 😳⁣⁣
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You start avoiding the foods you love and then fall into temptation, have 2 pizzas and regret it.⁣⁣
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Feel bad about having just wasted all of your progress...⁣⁣
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🔹𝘛𝘩𝘦𝘳𝘦 𝘴𝘩𝘰𝘶𝘭𝘥 𝘢𝘭𝘸𝘢𝘺𝘴 𝘣𝘦 𝘢 𝘣𝘢𝘭𝘢𝘯𝘤𝘦.⁣⁣
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🔹𝘠𝘰𝘶 𝘤𝘢𝘯 𝘦𝘯𝘫𝘰𝘺 𝘧𝘰𝘰𝘥 𝘸𝘩𝘪𝘭𝘦 𝘥𝘪𝘦𝘵𝘪𝘯𝘨.⁣⁣
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🔹𝘠𝘰𝘶 𝘤𝘢𝘯 𝘩𝘢𝘷𝘦 𝘱𝘪𝘻𝘻𝘢 𝘢𝘯𝘥 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵.⁣⁣
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🔹𝘠𝘰𝘶 𝘤𝘢𝘯 𝘢𝘭𝘭𝘰𝘸 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘵𝘳𝘦𝘢𝘵𝘴.⁣⁣
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But! You should ENJOY food, not binge on it.⁣⁣
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If you are dieting and you can't properly fit a pizza in your daily calories, then eat half of it!⁣⁣
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If you want to have some alcohol, you need to cut calories from food.🍷⁣⁣
⁣⁣
If you want to have a piece of pizza instead of your rice and 🐔, go for it, just make sure you are not doing that every single day!⁣⁣
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The choices you make, are for a better lifestyle, health and then to reach your goals! But you should never restrict yourself too much.⁣⁣
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It's always okay to enjoy as soon as you don't over indulge!⁣⁣
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𝘞𝘪𝘵𝘩 𝘵𝘩𝘢𝘵 𝘣𝘦𝘪𝘯𝘨 𝘴𝘢𝘪𝘥, 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘺𝘰𝘶 𝘴𝘢𝘷𝘦 𝘴𝘰𝘮𝘦 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬𝘦𝘯𝘥 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘦𝘯𝘫𝘰𝘺 𝘺𝘰𝘶𝘳 🍕 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘨𝘶𝘪𝘭𝘵 😜.⁣⁣
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𝐓𝐡𝐞 𝐬𝐞𝐧𝐬𝐞 𝐨𝐟 𝐚𝐜𝐜𝐨𝐦𝐩𝐥𝐢𝐬𝐡𝐦𝐞𝐧𝐭 𝐢𝐬 𝐦𝐨𝐫𝐞 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥 𝐭𝐡𝐚𝐧 𝐚𝐧𝐲 𝐞𝐱𝐜𝐮𝐬𝐞 𝐨𝐮𝐭 𝐭𝐡𝐞𝐫𝐞 🔥⁣
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🔥 Desire what you want. You need to want it badly!⁣
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🔥 Believe that you can achieve it! You need to know you will get there!!!⁣
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🔥 Tell yourself you will do it, tell yourself what you will do to get there, remind yourself daily about your why!⁣
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🔥 Gain experiences and knowledge! Don't just keep doing the stuff that doesn't even work but aim always to learn more, to do better!!!⁣
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🔥 Come up with ideas and visualise your success! Be always creative and aim for more. Visualise yourself being one step further, yourself doing it and take action!⁣
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🔥 Have a plan! Choose what you want, create a plan and follow it with persistence!!!⁣
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🔥 Defeat procrastination! There is no tomorrow, your tomorrow is based on the actions that you take today!⁣
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🔥Persistence! Don't stop until you get what you want. Keep putting in the work no matter what.⁣
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🔥 Sorround yourself with good influences! People that help you out and inspire you to do better!⁣
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𝘐𝘵 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘩𝘢𝘳𝘥, 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘱𝘶𝘵 𝘪𝘯 𝘢 𝘭𝘰𝘵 𝘰𝘧 𝘸𝘰𝘳𝘬, 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘢𝘵 𝘵𝘪𝘮𝘦𝘴, 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘧𝘦𝘦𝘭 𝘵𝘪𝘳𝘦𝘥 𝘣𝘶𝘵 𝘵𝘩𝘦 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘴𝘦𝘯𝘴𝘦 𝘰𝘧 𝘢𝘤𝘤𝘰𝘮𝘱𝘭𝘪𝘴𝘩𝘮𝘦𝘯𝘵 𝘪𝘴 𝘮𝘰𝘳𝘦 𝘱𝘰𝘸𝘦𝘳𝘧𝘶𝘭 𝘵𝘩𝘢𝘯 𝘦𝘷𝘦𝘳𝘺 𝘦𝘹𝘤𝘶𝘴𝘦 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘵𝘩𝘪𝘯𝘬 𝘢𝘣𝘰𝘶𝘵 🔥🔥🔥⁣
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𝐌𝐲 𝐢𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧𝐬 𝐰𝐞𝐫𝐞𝐧'𝐭 𝐚𝐬 𝐛𝐢𝐠 𝐚𝐬 𝐦𝐲 𝐠𝐨𝐚𝐥𝐬. ⁣
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𝘛𝘩𝘦𝘺 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘤𝘢𝘭𝘭 𝘮𝘦 𝘵𝘰𝘰𝘵𝘩𝘱𝘪𝘤𝘬.⁣
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Back when I was a teenager I had plenty of nicknames.⁣
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I was really tall and weighing probably around 65-70 kg...⁣
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I never understood why they'd call me like that but I have always experience a lack in self-esteem and confidence.⁣
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I never knew although anything about how to build muscle or about nutrition.⁣
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I was just eating what my mother would give me and skipping meals all day because I was "busy".⁣
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I was so skinny that my girlfriend at the time would carry me on her shoulders (kidding 🤭).⁣
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𝘐 𝘩𝘢𝘷𝘦 𝘯𝘦𝘷𝘦𝘳 𝘣𝘦𝘦𝘯 𝘢𝘴 𝘴𝘦𝘭𝘧-𝘤𝘰𝘯𝘴𝘤𝘪𝘰𝘶𝘴 𝘢𝘣𝘰𝘶𝘵 𝘮𝘺 𝘣𝘰𝘥𝘺 𝘴𝘩𝘢𝘱𝘦 𝘢𝘴 𝘐 𝘩𝘢𝘷𝘦 𝘣𝘦𝘦𝘯 𝘢𝘣𝘰𝘶𝘵 𝘮𝘺 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘐 𝘸𝘢𝘴 𝘧𝘦𝘦𝘭𝘪𝘯𝘨.⁣
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I knew something had to change but everything seemed just to complicated.⁣
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I was either afraid of doing weights or they would get me bored.⁣
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My intentions weren't as big as my goals.⁣
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The first time I've decided to take action was back when I was 16.⁣
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I started growing and progressing quite fast, I was really impressed with it and my life improved in every area.⁣
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That was although for the first 6-8 months... After my body got adapted to it, following google workout plans and just eating healthy and plenty of protein wasn't enough anymore.⁣
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I was the kind of guy that knew everything (or that's what I thought 🤭) but I know truly regret wasting 3 years of my life and efforts getting no results.⁣
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The magic happened when I hired my first coach, results were just unbelievable and the knowledge that I got since then is just something is worth much more than anything.⁣
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𝘐 𝘢𝘮 𝘦𝘹𝘵𝘳𝘦𝘮𝘦𝘭𝘺 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳 𝘦𝘷𝘦𝘳𝘺 𝘤𝘰𝘢𝘤𝘩 𝘢𝘯𝘥 𝘱𝘦𝘳𝘴𝘰𝘯 𝘵𝘩𝘢𝘵 𝘩𝘢𝘴 𝘩𝘦𝘭𝘱𝘦𝘥 𝘮𝘦 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺 𝘢𝘯𝘥 𝘐 𝘢𝘮 𝘨𝘰𝘪𝘯𝘨 𝘥𝘦𝘥𝘪𝘤𝘢𝘵𝘦 𝘮𝘺 𝘭𝘪𝘧𝘦 𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘰𝘵𝘩𝘦𝘳 𝘱𝘦𝘰𝘱𝘭𝘦 𝘧𝘦𝘦𝘭 𝘭𝘪𝘬𝘦 𝘐 𝘧𝘦𝘭𝘵 ❤️⁣
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𝐄𝐚𝐭𝐢𝐧𝐠 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐛𝐮𝐭 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐢𝐬 𝐧𝐨𝐭 𝐦𝐨𝐯𝐢𝐧𝐠? ⁣
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Are you frustrated because you've been eating healthy for months, hit a plateau, and no matter how disciplined you are the scale just won't move?⁣
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The problem is that when we only eat healthy, we don't know how many calories we are getting or what macros.⁣
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I mean... It's good to have a better health and feel better but...it won't bring you to lose weight, unless you are actually in a calorie deficit.⁣
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Meaning you won't lose weight no matter how disciplined you are to eat healthy and even meal prep.⁣
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This leads to frustration because you are changing your habits, you are making your best to improve your nutrition and eat whole foods. But you don't see results... What the hell 😒...⁣
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As I mentioned, eating healthy is the first step. You then need to:⁣
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🖊️ 𝘊𝘢𝘭𝘤𝘶𝘭𝘢𝘵𝘦 𝘸𝘩𝘢𝘵'𝘴 𝘺𝘰𝘶𝘳 𝘥𝘢𝘪𝘭𝘺 𝘦𝘯𝘦𝘳𝘨𝘺 𝘦𝘹𝘱𝘦𝘯𝘥𝘪𝘵𝘶𝘳𝘦⁣
🖊️ 𝘛𝘳𝘢𝘤𝘬 𝘺𝘰𝘶𝘳 𝘧𝘰𝘰𝘥 𝘥𝘢𝘪𝘭𝘺⁣
🖊️ 𝘌𝘢𝘵 𝘢𝘳𝘰𝘶𝘯𝘥 𝟸𝟶% 𝘰𝘳 𝘸𝘩𝘢𝘵'𝘴 𝘺𝘰𝘶𝘳 𝘥𝘢𝘪𝘭𝘺 𝘦𝘯𝘦𝘳𝘨𝘺 𝘦𝘹𝘱𝘦𝘯𝘥𝘪𝘵𝘶𝘳𝘦.⁣
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That's the second step because of course you want then to consider other things... Which you may be already wondering about like:⁣
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🤔 𝘞𝘩𝘢𝘵 𝘧𝘰𝘰𝘥𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘐 𝘣𝘦 𝘦𝘢𝘵𝘪𝘯𝘨?⁣
🤔 𝘞𝘩𝘢𝘵 𝘮𝘢𝘤𝘳𝘰𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘐 𝘧𝘰𝘭𝘭𝘰𝘸?⁣
🤔 𝘏𝘰𝘸 𝘴𝘩𝘰𝘶𝘭𝘥 𝘐 𝘴𝘱𝘭𝘪𝘵 𝘮𝘺 𝘮𝘢𝘤𝘳𝘰𝘴?⁣
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And many more...⁣
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Well, it's a long process to start but as you understand the basics and improve them on a weekly basis, you will get to know exactly how much to eat, what and everything you need in order to ALWAYS be in your best shape and enjoy food.⁣
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𝘐𝘧 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘢𝘯𝘺 𝘩𝘦𝘭𝘱 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘪𝘵 𝘧𝘰𝘳𝘸𝘢𝘳𝘥 𝘢𝘯𝘥 𝘯𝘢𝘪𝘭 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘸𝘰𝘳𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝘥𝘰𝘶𝘣𝘵𝘴, 𝘋𝘔 𝘮𝘦 "𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯" 𝘴𝘰 𝘸𝘦 𝘤𝘢𝘯 𝘩𝘢𝘷𝘦 𝘢 𝘤𝘩𝘢𝘵 𝘢𝘣𝘰𝘶𝘵 𝘩𝘰𝘸 𝘐 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘺𝘰𝘶 𝘰𝘶𝘵 🙏.⁣
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𝐆𝐞𝐨𝐫𝐠𝐞 𝐁𝐨𝐫𝐝𝐞𝐚 𝐟𝐫𝐨𝐦 𝐆𝐁 𝐓𝐞𝐚𝐦 🐍⁣
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𝐋𝐨𝐰 𝐛𝐚𝐜𝐤 𝐩𝐚𝐢𝐧? 𝐇𝐞𝐫𝐞 𝐢𝐬 𝐡𝐨𝐰 𝐭𝐨 𝐠𝐞𝐭 𝐫𝐢𝐝 𝐨𝐟 𝐢𝐭! 🤩⁣⁣⁣
⁣⁣⁣
Either you are experiencing it when sitting, when exercising, when performing particular movements it's damn annoying.⁣⁣⁣
⁣
It gets you to feel bad about it, to worry about exercising, to limit your daily tasks and even hobbies!!!⁣⁣⁣
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The causes of low back pain are multiple...⁣⁣⁣
Sometimes they don't even start at the back!⁣⁣⁣
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🦧𝘐𝘧 𝘺𝘰𝘶𝘳 𝘨𝘭𝘶𝘵𝘦𝘴, 𝘩𝘢𝘮𝘴𝘵𝘳𝘪𝘯𝘨𝘴 & 𝘩𝘪𝘱 𝘧𝘭𝘦𝘹𝘰𝘳𝘴 𝘢𝘳𝘦 𝘵𝘪𝘨𝘩𝘵, 𝘵𝘩𝘦𝘺 𝘮𝘢𝘺 𝘣𝘦 𝘱𝘶𝘭𝘭𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘭𝘰𝘸 𝘣𝘢𝘤𝘬 𝘮𝘶𝘴𝘤𝘭𝘦𝘴 𝘴𝘰 𝘺𝘰𝘶 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 𝘵𝘩𝘢𝘵 𝘱𝘢𝘪𝘯 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘵𝘰 𝘰𝘷𝘦𝘳𝘦𝘹𝘵𝘦𝘯𝘥 𝘪𝘵 (𝘭𝘰𝘳𝘥𝘰𝘴𝘪𝘴).⁣⁣⁣
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That happens when you sit for the whole day or when you train legs, for example.⁣⁣⁣
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❌𝘕𝘰𝘵 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘪𝘯𝘨 𝘱𝘳𝘰𝘱𝘦𝘳𝘭𝘺 𝘪𝘴 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘤𝘢𝘶𝘴𝘦... 𝘌𝘴𝘱𝘦𝘤𝘪𝘢𝘭𝘭𝘺 𝘰𝘯 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵𝘴 𝘭𝘪𝘬𝘦 𝘥𝘦𝘢𝘥𝘭𝘪𝘧𝘵! 𝘐𝘧 𝘺𝘰𝘶𝘳 𝘣𝘢𝘤𝘬 𝘪𝘴 𝘯𝘰𝘵 𝘪𝘯 𝘢 𝘴𝘢𝘧𝘦 𝘱𝘰𝘴𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘺𝘰𝘶 𝘦𝘯𝘥 𝘶𝘱 𝘦𝘪𝘵𝘩𝘦𝘳 𝘰𝘷𝘦𝘳𝘶𝘴𝘪𝘯𝘨 𝘪𝘵 𝘰𝘳 𝘳𝘰𝘶𝘯𝘥𝘪𝘯𝘨/𝘰𝘷𝘦𝘳 𝘦𝘹𝘵𝘦𝘯𝘥𝘪𝘯𝘨 𝘪𝘵, 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 𝘴𝘰𝘮𝘦 𝘧𝘰𝘳𝘮 𝘰𝘧 𝘱𝘢𝘪𝘯.⁣⁣⁣
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🐥 𝘛𝘩𝘦 𝘭𝘢𝘴𝘵 𝘪𝘴 𝘮𝘶𝘴𝘤𝘭𝘦 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩. 𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘸𝘦𝘪𝘨𝘩𝘵𝘴 𝘪𝘴 𝘯𝘰𝘵 𝘫𝘶𝘴𝘵 𝘧𝘰𝘳 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘣𝘦𝘵𝘵𝘦𝘳.⁣⁣⁣
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You need to strengthen your glutes and abs so you keep your bodyweight and tension on them instead of the back.⁣⁣⁣
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When you training, for example, and you are doing some barbell rows, you will need your core engaged in order to keep your torso in a correct position, if your abs are weak/not utilised, all the weight will be on the back.⁣⁣⁣
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✅ 𝘚𝘵𝘢𝘳𝘵 𝘴𝘵𝘳𝘦𝘵𝘤𝘩𝘪𝘯𝘨 𝘥𝘢𝘪𝘭𝘺 𝘨𝘭𝘶𝘵𝘦𝘴, 𝘩𝘢𝘮𝘴𝘵𝘳𝘪𝘯𝘨𝘴 𝘢𝘯𝘥 𝘩𝘪𝘱 𝘧𝘭𝘦𝘹𝘰𝘳𝘴!⁣⁣⁣
✅ 𝘗𝘦𝘳𝘧𝘰𝘳𝘮 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴 𝘪𝘯 𝘵𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘸𝘢𝘺, 𝘧𝘰𝘳𝘨𝘦𝘵 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘧 𝘵𝘩𝘦 𝘧𝘰𝘳𝘮 𝘪𝘴 𝘯𝘰𝘵 𝘨𝘰𝘰𝘥! ⁣⁣⁣
✅ 𝘉𝘶𝘪𝘭𝘥 𝘴𝘵𝘳𝘰𝘯𝘨 𝘢𝘣𝘴, 𝘨𝘭𝘶𝘵𝘦𝘴 𝘢𝘯𝘥 𝘭𝘰𝘸 𝘣𝘢𝘤𝘬! 𝘋𝘰𝘯'𝘵 𝘣𝘦 𝘢𝘧𝘳𝘢𝘪𝘥 𝘵𝘰 𝘩𝘪𝘱 𝘵𝘩𝘳𝘶𝘴𝘵 𝘰𝘳 𝘴𝘲𝘶𝘢𝘵 𝘯𝘪𝘤𝘦 𝘢𝘯𝘥 𝘥𝘦𝘦𝘱! ⁣⁣⁣
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𝐁𝐲𝐞 𝐛𝐲𝐞 👋 𝐥𝐨𝐰 𝐛𝐚𝐜𝐤 𝐩𝐚𝐢𝐧 🔥😎⁣⁣⁣

𝐈 𝐝𝐨𝐧'𝐭 𝐜𝐚𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐥𝐢𝐤𝐞𝐬, 𝐈 𝐜𝐚𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐡𝐨𝐰 𝐦𝐚𝐧𝐲 𝐩𝐞𝐨𝐩𝐥𝐞 𝐈 𝐜𝐚𝐧 𝐢𝐦𝐩𝐚𝐜𝐭 🔥⁣
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I use to care a lot about what people would think about me.⁣
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❌About what people would say about me.⁣
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❌About how many likes and followers I have on insta, being afraid to post a new picture and don't get many likes.⁣
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Fear or judgement is something we all go through.⁣
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Like when you go to the gym and believe people are watching you so you do just what you feel comfortable with. You don't get into the free weights are because of other people looking at you(that's what you think).⁣
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You try to dress nice to impress people, or have just clothes that fit you well as you are afraid of others judging.⁣
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How many people do still buy expensive clothes, watches, cars, just to impress others? 🤦⁣
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How many fake people out there, on socials?⁣ 🤡
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I honestly don't care about the way others think about me. I am myself at 100% of the times, either you like me or not.⁣
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I post what I like and if I make any grammatical mistakes, misspelling words or say some bs, I don't care, it happens.⁣
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🔥I don't care about how many likes I get, otherwise I'd be posting just shredded pictures.⁣
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🔥I care about how many people I can impact.⁣
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🔥How many people I can help, motivate, inspire.
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Social media are bad if you follow fake people and you trying to fake it just for some extra likes.⁣ 😾
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𝘉𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧, 𝘧𝘤𝘬 𝘸𝘩𝘰 𝘥𝘰𝘦𝘴𝘯'𝘵 𝘭𝘪𝘬𝘦 𝘺𝘰𝘶, 𝘴𝘵𝘰𝘱 𝘤𝘢𝘳𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘱𝘦𝘰𝘱𝘭𝘦 𝘵𝘩𝘢𝘵 𝘮𝘢𝘺 𝘫𝘶𝘥𝘨𝘦 𝘺𝘰𝘶, 𝘥𝘰𝘯'𝘵 𝘣𝘦 𝘢𝘴𝘩𝘢𝘮𝘦𝘥, 𝘥𝘰𝘯'𝘵 𝘰𝘷𝘦𝘳𝘵𝘩𝘪𝘯𝘬 𝘪𝘵 𝘢𝘯𝘥 𝘫𝘶𝘴𝘵 𝘣𝘦𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘸𝘢𝘺 𝘺𝘰𝘶 𝘥𝘰 𝘦𝘷𝘦𝘳𝘺 𝘴𝘪𝘯𝘨𝘭𝘦 𝘥𝘢𝘺 💪⁣
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