Yesterday training (upper body): My warm up is never cardio! Always straight to strenght training (only the first series lighter weight). 1) Lat machine 3 or 4 x12-15 (depends on feeling - when it starts to be hard, two more 😉 / if it's never too hard, more weight next round!! Easy! Start slow to warm up, but then reach the limit!) 2) Pulley 3 or 4 x 12-15 3) Chest press (no it's not only for men - all the crazy things they say about this - I personally love it because it makes you feel so strong and good!) 3x15 4) Straight arm cable pull-downs 3x15 (love these!) 5) Shoulder press (machine) 3x 12 6) Lying overhead dumbell pullovers (on bench - keep back arched and lifted) 3x12 love them! 7) Shoulders 3x 15-20 - dumbell lateral raises (low weight till fire!! 🔥) - front raises (even low weight is hard!) - dumbell rear raises (love these!!) Make the shoulders burnnnn ❤️‍🔥 Tip: Shoulders make the arms beautiful. I never train biceps! Not alone at least. Triceps neither. Maybe sometimes, just to change routine, but not primarily. We want to focus on opening the back with lat machine and rowing (or something like them). Strengthen the middle back and lower back sometimes, but the shape is given by the upper width and shoulders. This makes the shape beautiful ⌛️ and the waist "thin". Just because the rest is larger 😬. You cannot influence the "thin-ness" of the waist so much, but make magic with optical illusions 💪🏼 + 15 minute speed walk with dog after training! We're going to talk about cardio later. When, why, how much.

Ok… this week I went to gym only once (maybe with today and tomorrow twice or x3) + yesterday evening I had pizza with a beer (1/2), this morning italian breakfast with croissant and then Sushi for lunch 🙆🏼‍♀️ A looooot of extra calories. Let this be the cheat moment/day. Problem? No. Just have to focus now. The good part? I slept well and today I’m going to have power x3 in gym!! I feel like hulk after a recharge like this and use it to get stronger and lift heavier weights. The low card and calorie days sometimes I feel weak and tired and push less. You always have to LISTEN TO YOUR BODY. You can normally do MUCH MORE then expected, but learn to use the benefits of food (and too much food) is helpful 💪🏼 Not calorie deficit, but super strong!! 😉 The deficit can come later to sculpt before summer.

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!!