TillFit Coaching

At its peak I couldn't go a day without smoking. I was hitting the b**g upon waking up and every night before bed. When the munchies kicked in I inhaled sweets with my friends. Plus, I was getting drunk every weekend, and often even during the week.
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​In school I was constantly getting reprimanded. Most of my teachers had told me since elementary school I had ADHD...
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​One of the turning points was the day I walked up to the kid that had spread those rumors, feeling the social pressure to stand up for myself, delivering a timid punch to his head that didn’t do anything and getting one back that bust my lip open… so now I had also gotten ‘beat up’ by that kid (known as weird and not having any friends really).. clearly that didn’t help!
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​But the one thing I had going for me the whole time was that I knew I had so much more inside me, than what people saw. They didn't see the ‘real me’.
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​So, I decided I’d get big so people would have respect of me and I could beat up my bullies.
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​3 months before my 16th birthday I signed up at the gym and I started going religiously, every second day doing a full body workout. I drank my post protein shake and had rice & chicken when I got home.
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​A year or two down the line my body hadn’t changed much, due to the excessive drinking and eating crap.
​After 3 years, at age 19 I started to reduce my alcohol consumption, which was a massive struggle at first. But I was on a mission..
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​My body started to change, I got compliments, attention from girls, and the rumors became less. Needless to say I got hooked on the fitness journey and started to consume anything related to training & nutrition.
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​At age 20 I started to work in the gym where I became the go-to-guy. But all the newly gained confidence and outlook on life had me strive for more.
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​So I moved to Amsterdam to study physical therapy, competed in classic bodybuilding 3 times during 2016/2017 and won my class and the overall title and one of the competitions.
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​Also in 2017 I did a 5-month internship at a physio practice in California. And right away I fell in love..
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​But it's not like you can just move to the US..🙃
​More on that in the final part 😎💪🏼

Most people have no clue about the s**t I went through when I was younger. In Highschool I was heavily bullied. I was a late starter, a somehwat chubby kid with anything other than great genetics.
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​​This is the first time I'm sharing some of the details as openly, but I do so to show that who you are at one point says absolutely nothing about who you can be!
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​​When I got into high school I was a huge Eminem fan. Actually, Eminem was my first English teacher. I knew 5 of his songs by heart in 5th grade before I knew any English 😆
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​​I was a white German kid wearing ultra baggy hip hop clothes, hanging out with only black kids who weren't necessarily what I'd call 'friends' - and I kind of knew back then but I wanted to fit in and it wasn't like I could really choose my friends..
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​​Around when I was 14 or 15 I heard of Lance Armstrong having only one ball (due to his cancer) which for some reason was hard for tme to believe at that time.. so quickly the message changed to ME only having one ball..
​​And this one kid with even less friends than me made it his mission to spread that message literally everywhere.. it was written on walls, tables and went so far that when random people who didn't know me heard my name, the first thing they said was "the Till with only 1 ball?".. pretty much the whole city knew..
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​​But on top of that, I was also a late starter..
​I didn't enter puberty really until I was about 16 or 17 which caused me a whole nother set of internal problems.
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​​I was insecure (especially around girls), unhappy and felt hopeless at times..
​I couldn't imagine a life without those rumors..
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​​As a result, I started drinking heavily so I could talk to girls. I started getting into fights all the time to 'earn respect', I started showing my balls everywhere to 'prove' I had 2 of them and to gain people's sympathy back and I started smoking w**d with my friends to be cool. I was even dealing w**d for some time until this started to cause new problems..
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​​But things got worse before they got better.. stay tuned for part 2 👊🏼
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​​P.S. On the right photo I had already been working out for > a year 😬

Just leaving this one here..

Attending the Breakthrough event last week made me think and realize I've been playing small for too long..

I've been helping change people's lives... but I definitely haven't been helping ENOUGH people!

So I'm on a new mission to build a community and help as many people as possible!

Watch 😎💪🏼

If you want to learn more about my coaching program, send me a DM saying "COACHING" and let's chat! Your new life could be just one chat away 😉👊🏼💯

The Most Important Takeaways (applicable for everybody, not just coaches) from Day 1 of the Fitness Businss Breakthrough event in Nashville:
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​💯 You can have anything, but you can't have everything!
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​✔️ When you get good information it is crucial to deploy (some of) it into action right away!
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​💫 Breakthroughs happen when you let go of your expectations, attachments & preconceptions.. when excuses & complaining stop!
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​🚫 The most powerful words: 'I have no excuses'!
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​🔍 What you focus on expands!
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​💯 If something is worth doing, it's worth doing 100%, all-out!
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​☄️ Impact > money!
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​💥 Clarity of vision & purpose are absolutely essential! = What, by when & WHY!
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​🔫 Gun-to-the-head method (by ) = if someone would point a gun to your head, could you make it happen? → So DO IT!
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​🔥 Winners set their thermostat very high on expectations!
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​🧠 The subconscious mind knows! Everything! (if you really get this, it is very, very powerful!)
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​🦀 Crab: Proximity to the wrong people = poison! → Eliminate & edit relationships!
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​🐕 German Shepherd: absence of a routine & purpose → depression & anxiety!
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​🦫 Beaver: Singularity of Focus! → Be relentless & ruthless
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​👊🏼 Be decisive → take imperfect action!
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​🔁 Confidence-competency loop!
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​🤥 How do you build confidence? Stop lying!
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​❌ Many problems are created by accepting responsibilities we can't hold! Saying Yes but meaning No → Loss of trust
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​💯 The functional level of your team (and yourself that matter) = determined by the size of commitments they make & their consistency in holding those commitments!
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​These were some of my notes.. if anything is unclear, let me know in the comments and I'll elaborate!
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​Save this post and make sure to go through these again! and again.. and again! 😉👊🏼
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​Which one most reasonates with you❓

One of the most powerful ways in which we trap ourselves to stay stuck are unconscious thought patterns.
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​If you’ve been wondering why it is you have such a hard time starting things (such as working out or eating a better diet) or reducing/eliminating certain unhelpful behaviors (e.g. overeating, drinking, staying up late), here may come your explanation.
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​I’ve found in many of my clients, as well as myself, one major reason we have such a hard time even getting started despite the fact we may really want something is that:
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​👉🏼 Subconsciously we think that once we start doing the thing we want to we have to do it forever / stop doing the thing we don’t want to we can’t ever do it again.
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​That is because many of us are all-or-nothing thinkers, and we say if I don’t do it 100% it's not really 'worth' doing at all.
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​And because we can’t see ourselves do something 100% we right away don’t see ourselves do it at all (at least deep inside, subconsciously).
​Our conscious mind still wants to do it, but we forget it’s our subconscious that governs everything.
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​Especially in the realm of food, this trap can further be amplified by doing the exact behavior we want to eliminate in a more excessive manner because ‘it is the last time we’ll be able to do it’.
​The best example is overeating certain foods the day/week before ‘we go on a diet’.
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​Do you see how this works?
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​Exactly, in the opposite way we intend to.
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​So, what’s a much, much better way to do things?
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​Approach things from the standpoint of curiosity.
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​‘Let’s see if I can work out 2x this week.’
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​‘Let’s see if I can have no drink / make a healthy food choice only tonight at the event.’
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​‘Let’s see if I can cut out popcorn just for one week.’
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​To be continued in my next post 😉👊🏼
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Since I get asked all the time..🙃
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​Not sure why I never posted this before, but if you watch my stories you may have noticed that I add Nutritional Yeast to many of my meals. So inevitably, people ask me all the time what’s so great about NY..
​So, let me tell you:
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​𝟭. 𝗜𝘁 𝗶𝘀 𝘃𝗲𝗿𝘆 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁 𝗱𝗲𝗻𝘀𝗲❗🥦
​Nutritional yeast contains a range of B-vitamins (B1, B2, B5, B6, B9, B12). It is rich in zinc & potassium, and also contains, magnesium, copper, iron & manganese. And the majority of those in solid amounts, not just traces.
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​As a result, it is popular among vegans and vegetarians who easily get deficient in many of those nutrients.
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​𝟮. 𝗜𝘁 𝘁𝗮𝘀𝘁𝗲𝘀 𝗴𝗿𝗲𝗮𝘁❗👌🏼
​Nutritional yeast is like natural MSG (similar to cooked tomatoes & mushrooms) and has a very strong umami, cheesy flavor. I add it to most of my veggies, scrambled eggs/omelettes, and many of my regular meals, often in combination with coconut aminos (next post😉).
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​𝟯. 𝗜𝘁 𝗵𝗮𝘀 𝗮 𝗴𝗿𝗲𝗮𝘁 𝗺𝗮𝗰𝗿𝗼𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁 𝗽𝗿𝗼𝗳𝗶𝗹𝗲❗💪🏼
​Nutritional yeast is mostly protein & fiber. 1 tsp (5g) of NY contains 3g of protein, 2g of carbs (most of which is fiber), and 0g of fat.
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​By far my favorite product is Trader Joe’s Nutritional Yeast. It has the best flavor and only costs $2.99 or so..
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​Who here is using Nutritional Yeast?
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And if you don’t, pleaseee give it a try and let me know how you like it! 😜🙌🏼
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How to Eat on the Go
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​My strategies/thought processs on how I went about eating on the go yesterday after my workout.
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​I went to Sprouts, though I’d recommend Whole Foods if possible (they have a 👌🏼 organic roast chicken) but this should work at most other stores as well.
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​Got me some sushi because . Certainly not a ‘great’ meal as it has a ton of ingredients, including soybean oil (🤮), sugar & wheat but the main ingredients were sushi rice, shrimp & cucumber and the majority of the crap ingredients were in amounts < 2%.
​At the end of the day, any other meal you eat out is going to contain some s**tty vegetable oils as well and most likely in much greater amounts. This box only had 360 kcal, 15g of fat, 45g of carbs & 12g of protein. Call it my Sunday treat.
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​Next up I had some chicken with it, as the sushi clearly didn’t have enough protein. Again, conventional chicken consumption should me kept at a minimum, always go for organic if possible, but that’s what I do when I buy and prep my chicken, so I ‘save’ the occasional conventional chicken for times when I eat out.
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​Then I found some Dal with pretty bomb ingredients - in general, the isle with canned / pre-cooked foods has some great options for when on the go. Only thing you need is a bowl usually, which I got from the lady at the deli section.
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​Had the Dal with some Nut thins. These contain safflower oil, which is another crappy oil to avoid, but the amount must be relatively small considering it is right between potato starch & salt and the overall fat content is 2.5g per serving, with almonds as main fat source. I was thinking about getting chips so this was my compromise 😜
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​I could have added some veggies (e.g. carrots, tomatoes, etc.), I could have gotten a ‘better’ sushi without the mayo and crunch, and I could have gotten rice crackers without the safflower oil. I also could have gotten some fried garbage. It was Sunday, I worked out for an hour before (core, calves & HIFT) and I wanted something else. It’s the bigger picture that matters and good consistently is better than aiming for perfection. Something I teach all my clients 😎👊🏼
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𝗧𝗵𝗲 𝗺𝗼𝘀𝘁 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁 𝘁𝗵𝗮𝘁 𝘀𝗼 𝗺𝗮𝗻𝘆 𝗽𝗲𝗼𝗽𝗹𝗲 𝘀𝘁𝗶𝗹𝗹 𝗮𝗿𝗲𝗻'𝘁 𝘁𝗮𝗸𝗶𝗻𝗴..❗
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​It's kind of crazy to me how these days, after you hear about its benefits everywhere, plus it's been shown to have a crucial role in helping protect against C**, and it is widely accepted that basically anybody that doesn't supplement is going to be deficient in it - I still see so many people not take Vitamin D.
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​And please don’t believe the nonsense that milk and eggs are a great source of vitamin D… unless you eat pounds of wild-caught salmon and drink cod liver oil, it’s nearly impossible to get enough vitamin D from food.
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​The only real source of vitamin D is sunlight but clothing and sun blocker (which are garbage anyways but that's for another post) prevent the body from synthesizing it. Besides, most people don't spend enough time outside anyways to get anywhere near enough, especially on a regular basis.
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​I don't even test the levels before we start supplementing. I’ve never had anyone not supplementing, and even those who do but with doses of less than 5k iU, not be in the lower 3rd of the range. Thus, I put basically all my clients on 10k iUs and after some time when levels have stabilized we test to then fine-tune the dosage.
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​It is important to note however that achieving optimal vitamin D levels and allowing it to function properly, requires adequate vitamin K2 and magnesium (plus calcium), and other things such as gut health, inflammation, etc. need to be addressed as well.
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​Also, too much vitamin D can deplete vitamin A, so optimally with doses of 10k one would ensure sufficient intake from food or additional supplementation.
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The good news is Vitamin D tests are very affordable and easy to do at home. Everlywell for example is a great company that offers them (https://refer.everlywell.com/s/Till gives 15% off).
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​And while a single test obviously doesn't tell the whole story, I think it's crucial for everybody to test and aim to optimize their vitamin D levels!
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​Swipe right to see some of the things Vitamin D (deficiency) does in the body!
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Okay, so several weeks of high stress, moving & living out of suitcases have created a little chunky situation 😬
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​On the one hand I did 20mins of fasted cardio on the Elliptical every morning in the hotel.
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​On the other hand I ate crappier foods, had no dietary structure, ate too late & overall too much.
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​Clearly a little cardio doesn't make up for the latter.
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​But the thing is, both of these new habits were equally easy to 'implement'.
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​Cardio deliberately, the poor diet not so much 🙃
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​However, this goes to show the power of new environments to facilitate new habits. It is much, much easier.
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​👉🏼 Keep in mind though, you need to start the new habits pretty much right away - soon enough it's not a "new" environment anymore.
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​And that is why when we finally move into the new apartment tomorrow there's going to be a new rule for the house.
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​A no-junk/processed-food-rule. Even the 'healthy' snacks, bars, etc. Anything processed stays out.
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​At least in theory. The girlfriend wasn't too excited about this rule.. So I came up with a solution.
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​I'm buying a lockable box from Amazon where she can store her stuff. Problem solved.
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​Out of sight - and much more powerful: 'out of access' = out of mind!
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​One of the things I work on with my clients is bit by bit optimizing your environment. And of course, it goes beyond just the food.
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​No New Year Resolution here. Just a New Place Resolution 😜
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​And btw - fasted morning cardio is being introduced as well.
​Like I said, easy access/implementation is a requirement, so a gym in the house changes the game, compared to one that's 15 mins away 🙃👊🏼
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