Many people struggle with mental health (myself included) and I believe that sharing our experiences could help us improve by learning different strategies but more importantly to stop feeling alone or broken.

So in this episode I share with you why I have not being able to record and episode for more than two weeks, a few things I have learned from researching ADHD a bit more in depth and a very simple definition of motivation that may help you specially if you are dealing with ADHD symptoms.

And if you are interested in learning a bit more about mental health, I will recommend having a look at Dr K (aka healthygamergg) guides below.

https://www.healthygamer.gg/about/guide

Most people over estimate the calories they burn through a workout when it only accounts for 10% of your daily total.

However, there is another aspect that you still have control over that would have a bigger impact in your calorie expenditure and your overall health (NEAT)

In this episode, I will share with you why this is important not only for general health but also to get in great shape while also sharing some of my favourite tips so you can start making it part of your lifestyle from now on.

Today while having my morning coffee I felt surprisingly good compared to my previous days and weeks so I question whether or not my brain could be deficient on what should be normal dopamine levels or any other chemical compound or neurotransmitter.

And if that could explain somehow my inability to work for myself, the reason why I procrastinate so much, why I get distracted so easily and why most of the times even the smallest task of my to do list seems like a huge mountain to climb.

After doing my research (AKA listening to an episode of Andrew Huberman on ADHD) I could see myself on many of the examples he mentioned that people who suffer from ADHD commonly have.

So, in this episode, I discussed whether or not I could be on the spectrum, how my behaviors match those examples given by Andrew Humberman on his episode and why I may be biased towards being diagnosed with ADHD.

Life is not linear and pretty much everyone goes from different phases across the whole year or any other different time length.

There are times we are low in mood, low in energy or holding a lot of responsibilities, work load or stress and if you are anything like me the just push through it or get over with it may not be a strategy that works for you.

So, in this episode, I reflect on how taking a step back and re adapting your standards to your new circumstances are key to maintain or even increase your confidence and self-esteem during those difficult times.

In this episode I reflect on how most of the things that would have a positive impact in our life are a pain in the ass to do and how not being able to cope with boredom could be stopping you from reaching your goals.

Whether you are trying to lose fat or build muscle knowing how to measure your progress will help you stay motivated during the process and help you make the necessary changes to keep improving towards your goal.

In this episode, I share with you my three preferred methods to measure progress and why rely only in one of those could be a bit misleading for the inexperience eye.

If you are feeling stuck at the moment or finding really difficult to make any progress despite being training for a year or two , you may have fallen into the advance beginner's trap.

So in this episode I share with you why this is something most of us fall for ( myself included) and what are the next steps you have to implement to break through and level up your training.

I personally do not enjoy spending time warming up, but I am aware that is a must if I want to have a good session and improve my numbers.

In this episode I share how the perfect warm up in theory would look like and also what is the minimum you should do in order to get the most out of your training.

If you are trying to improve your physique and/or your performance in the gym, this episode is a must.

In this episode, I share with you the basic nutritional aspects that you have to consider to get the most out of your diet and improve your body composition.

In this episode I break down the cycle of motivation and explain why you should not rely on motivation specially in the early stages of your fitness journey.