The current situation with a global pandemic, lockdowns, business’ shutting down and missing vital social contact is mentally very hard to deal with. In this week’s episode we are talking about how we can safely steer through these tough times, keep a positive mindset and make this time good for us no matter what.

I have been talking about my depressions in the past, I’m sure a couple years ago this situation would’ve wrecked me. I’m extremely proud that right now quite the opposite is happening. Instead I’m thriving and staying thoroughly positive in the face of all the hardship and obstacles we’re currently facing.

Today I share the mindset that allows me to stay positive and see opportunity in obstacles. You’ll learn how you can get there as well as other tricks that will help you to stay positive and energetic during tough times.

Download the eBook: www.nobfitness.com/ebook

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We compare ourselves all over the place, at the gym, on social media, among our friends and in many other situation. Rarely this ever makes us feel good. Mostly we end up feeling inferior and have our self-esteem crushed. It’s clear that we have to do something.

As a generally hyper-competitive person – so competitive that I found it to be hurtful – I left out no opportunity to compare myself. On one hand, this always gave me an enormous drive and motivation the get better and beat the competition. On the other hand, I struggled with a lot of pressure and insecurities.

When my back injury ended my competitive career in CrossFit, I had to undergo major changes in my mentality. For some time I suffered that people left and right overtook me and got much fitter then me. But with time I started to change my perspectives, get clear of who I am and what truly matters to me, and with it got rid of the pressure, insecurities and pain of comparing myself to other athletes.

Today I feel better about myself, enjoy training much more and am generally happier. In this episode, I share my thoughts and experiences of dealing with this issue.

Download the eBook: www.nobfitness.com/ebook

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Body Recomposition – so burning fat and building muscle – is a lot more complex than just losing weight. Weight loss is simple: just eat less calories then you burn. Fat loss – while protecting or even building new muscle – however is a lot more complex. Nutrition still has to be on point, but it’s not enough anymore. Training becomes hugely important.

When people train to lose fat, they often default into cardio training. Sure, while doing cardio you burn mostly fat. But is it really the most effective? I would argue no!

To effectively reshape your body, get leaner, look more defined you need to not only lose fat, but also protect lean body mass, or preferably even pack on some more muscle.

Yet, while lifting weights is great to get bigger, and definitely helps with fat loss in the long-term, there is a shortcut. In today’s podcast episode we discover how you can structure your training to get the most out of it and why that is the case.

Download the eBook: www.nobfitness.com/ebook

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Winter is coming… And with it a higher risk of sickness. Especially in the days of Covid-19 this is a problem. As temperatures are getting colder and we get to see less sunlight, it’s no wonder that we see cases increasing again. Luckily, our body has developed an awesome defense mechanism, our immune system.

How well this system is running, how strong your defense is, is heavily depended on how you eat and how you live your life. In today’s episode, you will learn how you can eat and what lifestyle choices you ought to make, to ensure that your immune system runs at its maximal capacity.

Download the eBook: www.nobfitness.com/ebook

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Changing up your diet or starting to exercise is a big task that requires substantial lifestyle changes. Many attempts have failed in the past. Why is that the case? And more importantly, how can you avoid it from happening to you?

People don’t fail because they lack discipline, will or motivation. Often they really want to change themselves and see the importance of physical activity and a healthy diet. Yet, as soon as life strikes, they fall of the wagon. The reason lies within how the human brain is wired. We all strive for instant gratification. Thus, it is very hard to stick to plan, for which we consistently have to forgo instant gratification to reap a long-term benefit.

So, the solution is quite simple. If you want to stay consistent with working out and eating healthy, you need to shift your focus from long-term goals to the instant gratification you find in working and eating well.

There are many different ways you can achieve that and many different things you can focus on. In this episode, I explain how that process works, how our brain is wired and give you actionable steps to put this system into practice. You will find everything you need to stay motivated and consistent.

Download the eBook: www.nobfitness.com/ebook

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For today’s episode, I sat down with Rodrick Lopez, the founder of Roloathletics, to find out what makes him successful. Rodrick has struck me immediately as an extremely positive person; he spreads so much great energy. But he is also very ambitious and he has a lot going on. Our talk has been extremely inspiring to me.

We covered how obstacles paved his way to success, and how all those obstacles made him grow, get better and ultimately were what allowed him to be as successful as he is today. We also talked about what happiness means to him, how he looks at the world and what he does consistently, to live a good life. He also shares his top three habits that help him to be successful and happy.

This podcast was extremely inspiring to me and very fun to record. I got a lot out of this one, I’m sure Rodrick’s words will resonate with you too.

You can find Rodrick on Instagram: https://www.instagram.com/rodricklopez/

Or find out more about Roloathletics on their website: https://roloathletics.com/

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When reading about nutrition on social media or the internet you will generally encounter two camps. One will say that only calories and macros matter and you can eat whatever you want as long as you hit the right numbers. Whereas the other claim the complete opposite: calories and macros won’t matter as long as you eat healthy foods. What is right? And more importantly: what should you do? How should you eat?

Now, if those questions had a simple cookie cutter answer, there would be no need to record an entire podcast episode about it. In truth though, things are a bit more complicated. As almost always, the correct answer depends on the person and his or her goals.

We tend to have three buckets. The first one is bodyweight. If your goals are focused purely around bodyweight, all that matters is calories. The second bucket is health. For people that are focused mostly on their health, all they need to do is focusing on eating healthy natural foods. Then the last bucket is body composition and peak performance, here macros are a deciding factor.

Obviously, those three buckets can’t be looked at in an isolated way, they are all interrelated, and to almost all of us, all three will matter to a certain extent. So, in the podcast we discuss how they are all acting together, and how weighting them differently will influence the outcome. You will get to know which one is giving you the most bang for your buck and learn to compose a nutrition strategy that focuses on your goals.

Connect with me on Instagram: www.instagram.com/pt.lukas/

Subscribe to my YouTube Channel: https://www.youtube.com/channel/UCJUjEbuBUhzkRRe2UV9FvpQ

From feeling depressed to being happy, there was one truly important change I went through. A big mental shift, a change in attitude towards life and obstacles. I finally, not only understood that happiness is a choice, no, after a long process I fully engrained it and live it.

“Let Fate find us prepared and active. Here is the great soul—the one who surrenders to Fate. The opposite is the weak and degenerate one, who struggles with and has a poor regard for the order of the world, and seeks to correct the faults of the gods rather than their own.”

When I recently read this quote from Seneca I immediately felt a sense of clarity. It was this exact thing, that had made me depressed for years. I had been weak and degenerate as Seneca puts it. On multiple occasions I had been struggling with fate. I failed to accept the reality and deal with it. Instead I grieved on it, entertained the negative thoughts, and in a consequent vicious cycle I steadily felt more unhappy and depressed.

It was a long fight to finally change. For multiple month, I leaned into everything that was happening and has been happening in the past. I learned to accept it. And I learned to deal with it by switching my perspective on it. It has been a couple of painful months, but maybe these have been the most valuable months of my life. Finally, I achieved the mental shift necessary to deal with obstacles, and most importantly to be happy with my life. I’m now prepared to surrender to my fate.

In this podcast Episode I explain how this change in mental attitude is such a huge shift and allows you to chose to be happy in every situation. I tell stories from my past, to highlight how I’ve gone wrong and caused my own suffering. Finally, I share the process I went through during the last couple of months in which I finally achieved this huge mental shift.

Connect with me on Instagram: www.instagram.com/pt.lukas/

Subscribe to my YouTube Channel: https://www.youtube.com/channel/UCJUjEbuBUhzkRRe2UV9FvpQ

Many man struggle with losing hair. In today’s episode I talk about my recent hair transplant surgery. I want to use this opportunity to share my experiences with it, why I chose to go for a transplant, how the surgery went down as well as how I felt during and after it.

First I explain why I decided to go for the surgery. I talk about the mental struggles and issues I had because of losing hair when I was younger, how it influenced my life and why now – even though I was feeling great about myself without hair – I finally decided to make this step.

Then I explain the process of the surgery itself, how it went down, how I felt during and after it. I also share how my first week post-surgery has been, the struggles I faced and how I currently feel and take care of the “new hair”.

Finally, I close out the episode with a little resume, talking about the costs of the surgery, travel and products required for optimal results. Then I also give an outlook on what I expect from the next couple of weeks and months and how the results will develop.

I hope this episode helps people to better understand why man struggle psychologically with losing hair. For everyone affected by this problem I want to share my personal experience with the problem and this solution to give you better picture of how a hair transplant surgery looks and feels – and most importantly – to help you make an informed decision if this could help you.

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Sleep is probably the most important aspect of health and fitness. In this episode, I share tips and tricks to help you getting the best out of your night.

Sleep is obviously extremely important. Nearly everything is dependent on getting enough high quality sleep. Your health, performance at work and in the gym as well as mental health, they all suffer if you don’t sleep enough.

To make sure that you sleep enough, you need to make sleep a priority and get to bed early enough to sleep 8 hours. But with that it’s not done yet. Sleep quality probably matters as much as does quantity. There is a whole lot of things that you can do before going to bed to improve sleep quality. You should play around with different strategies and over time form a sleep routine that works for you.

With a great nighttime routine and valuing sleep, you will feel a dramatic difference. You suddenly will feel much more recovered in the morning, thriving on energy throughout the entire day, kill it in the gym and feel much happier. That’s how much power good sleep can get you.

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