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I hope you have had a good May! I was visiting Iceland for this first time ever this month and it was truly a great experience. Although Reykjavik, Iceland is just a 3 hours flight away from Sweden and it has been on my “bucket list” for a long time, I have never traveled there… until now! What a spectacular place.

I can highly recommend you to plan a trip to Iceland if you have the possibility to, and I am sure that our ambassadors there would gladly help out with recommendations on gyms, things to do, and beautiful places to see. Horseback riding on an Icelandic horse is of course also a “must do”.

We are getting closer to the summer! The summer feeling is more visible in the Better Bodies assortment right now as well. I just hope that the weather here in Sweden will change soon to match the time of the year.

 in the new color “Lilac” and have a comeback with the color “pale pink” that so many of you have asked for!

This June will offer more new releases than ever, and in wonderful summer colors! Hopefully this can be a part of encouraging many people around us, the people that you as a Better Bodies ambassador inspire on a daily, to choose an active lifestyle during the summer whatever the weather is! The indoor training may now be switched up with some more outdoor activities like running intervals, bicycling, outdoor gyms or maybe a tough bootcamp in the yard.

Do you have any favorite outdoor exercise during the summer months? Please share and you may win a gift card!

To have a chance to win simply share a picture on Instagram where you are performing your favorite summer exercise outdoors while wearing your favorite Better Bodies items. Use hashtags #betterbodies #betterbodieslifestyle #betterbodiessummer

On June 27th I will select two winners who will receive a 300 USD/EUR or 3.000 SEK/NOK GIFT CARD each!

As many of you know – each Wednesday and Thursday we have a special offer we call “Deal of the Day”. One men’s and one women’s item will be nicely discounted!

Every Tuesday we’ll be posting an IG story from the @officialbetterbodies page announcing the item and giving everyone the mission to (if they own the product) share their photos on their IG stories, tag @officialbetterbodies and #dealoftheday and we’ll re-post your story!

I’d love to have you all participate in this each week if you have the item and in return we’ll share your post and give you some additional publicity through our story.

We are now only two weeks out from our Summer Meet-Up in Stockholm. I really hope that as many as possible of you will join and meet up with fellow ambassadors and Better Bodies Team members at Gymmet, Stockholm between 12:00 - 3:00 PM.

PLEASE SPREAD THE WORD! We value that you tell others about this ambassador meet up in all of your channels. Anyone who wants to join is welcome, so it’s a great opportunity for you to also invite “your own community” that you think would enjoy this kind of event.

Ambassador Update June 2019

Silvia Kovaskowa and Daniel Fletcher have been loyal to Better Bodies for years. They run a successful training business in Australia where they thrive from helping people change, improve and transform their lives through fitness.

This summer Daniel and Silvia took a trip to the US for vacation and for Silvia to compete. They decided to make Dallas one of their stops where they got to meet the Better Bodies Team and hang out with CEO Michael Johansson.

CEO Michael Johansson making sure Silvia and Daniel gets a taste of real Texas BBQ.

Better Bodies: Why did you choose to visit ...destination Dallas?

Silvia: I competed in Las Vegas 2015. We told each other that next time we'd come to America we would stay longer and see more. We also said we would come to Dallas to see you guys. It was always our dream to come here to ...destination Dallas.

Better Bodies: When and how did you guys meet?

Daniel: We met in 2010 at a bodybuilding competition. We were both competing on the same day. We started talking and formed a relationship from there, and I also started training her.

Better Bodies: Silvia, your accent is different. Where are you originally from?

Silvia: I moved to Australia from Slovakia in 2009. I moved for a better lifestyle. I was a bit bored in Slovakia since things to do and opportunities are limited there. I have always wanted to come to Australia and especially Sydney. Then I met Daniel and decided to stay forever.

It is a very different lifestyle in Australia compared to Slovakia. The business opportunities are way better, especially with my interests in fitness, health and bodybuilding. People are just so much more into fitness in Australia with the weather being so beautiful and warm and people living the lifestyle. I love looking after people and helping them live a healthy lifestyle. To get in to the fitness industry was the best thing I could do.

Better Bodies: How did you get in contact with the brand?

Daniel: We got in contact with the brand about 4-5 years ago through a distributor in Australia. We fell in love with the Better Bodies right away. All the clothing is very comfortable and fits perfectly. If you're looking for good apparel Better Bodies is the way to go.

Silvia: I love everything. Even older items still fits perfectly despite being washed hundreds of times. I love the quality, the colors and I just really love Better Bodies.

Better Bodies: Where did you compete the past few weeks?

Silvia: I competed in the Pro Battle of The Desert in Vegas and then again in the Chicago Pro. It is a lot more competitive in America. If you want to compete as a professional we only have one show in Australia. So if you want to compete more and do more as a professional athlete you have to come to America because you have so many shows all the time.

Better Bodies: What are the biggest differences between competitions in USA and Australia?

Daniel: I didn't compete this time, but I competed in the Arnold Classic in Columbus Ohio a few years back. That was my first experience competing in America. It just seems to be a lot more people that travel from all over the world to compete here while in Australia it is pretty much just Australians competing.

Silvia: Also most of the athletes here are very nice as well so we are kind of connecting a little bit as well. That's the best part; we are meeting new people and making new connections. It makes you feel like you belong in this sport when you are around these kinds of athletes.

Better Bodies: What is next up for you guys competition wise?

Daniel: I'll be competing in Classic Physique in Australia in October. It used to be Classic Bodybuilding in 2013 but now the structure has changed and is called Classic Physique. Sylvia will be re-setting her goals as well.

Silvia: I am just thinking about what will I do in the future. Either I will be staying in the Figure division or switching to Bikini division which for my frame might be better. But I still did not decide yet, I am just thinking about switching because I kind of like the bikini look now. I think the girls look a little more solid now and fuller. It's something I would like to aim for in the future.

Better Bodies: Tell us about your company, 5 Star Physique

Daniel: We started 5 Star Physique after we'd met about 2014. We designed it because we are very passionate about the industry and we love changing peoples lives. There's nothing more rewarding than seeing a person who is very overweight very unhealthy at the beginning doing a complete 180 to walk away being fit, being healthy and completely confident in themselves. Our contest prep work is extremely rewarding as well. Watching people transform their body completely in only 12-14 weeks and then they do so well and perform so well on stage is amazing.

Better Bodies: What is one of your favorite transformations with your company 5 Star Physique?

Silvia: We do a lot of transformations that are outstanding. One of my favorite transformations is one of my clients that is 55 years now. She started with me when she was 49. She was a chubby woman who had a personal trainer for years and years but her body never changed much. We started with a 12 weeks transformation and she changed a lot. Then she decided to compete, so were got ready for her competition and in another 12 weeks Ronnie changed even more and she won her competition. She was 50 years at the time and since then she has competed every year or sometimes twice a year.

She is addicted to Better Bodies as well. She loves the brand and the sport. I changed her life so much. She is stronger mentally and physically. Every woman at her gym is inspired by her. She is 55 years old and her body looks lie a 25 year old because she is beautiful and toned and slim. Her transformation is really close to my heart and she is almost like a second mother to me. I appreciate her as a client and as a friend as well. It is beautiful how close you can get with a client when you do so much for them and just enjoy the lifestyle and the whole process when you get into these transformations.

Daniel: It is weird because when you do change someones life like that, in that process you build a bond that lasts a lifetime. They become very special to you. With Ronnie, she traveled all the way to America to see Silvia compete this time. She was here with her husband. It is amazing you can build a relationship like that in the process of changing someones life.

...destination - Checking Off The Bucket List

) has a long background in the fitness industry. She is also a mother of two and works on a daily to help other new and expecting mothers to create a balance between focusing on their kids without forgetting about their own well-being. Nathalia is juggling her own career with busy days caring for her two toddlers as well as all home duties together with her husband.

We ask Nathalia some questions to get some insight to her success when it comes to living a healthy balanced life after having kids.

Being pregnant makes the body go through a lot of changes, how did you stay in shape through pregnancy? What mental challenges did you experience

 Especially during my first pregnancy I struggled a lot with the way my body was changing so rapidly. As a former competitor, I have always been someone who has been very body aware and I knew what had to be done to make my body look a certain way.

During pregnancy you do not have control over ANYTHING… not your body nor your emotions, and that can be scary. So, I believe the biggest challenge for me was the unknown journey you are going through while being pregnant.

Training for me kept me sane and it gave me a sense of control and normality, as exercising has always been a huge part of my life.

After pregnancy, how did you get back to pre-pregnancy shape? Did you have a strategy for it?

 To be honest, exercising (after having my doctor’s approval, of course) for me after having my kids was more about my mental health than my physical health.

Training gave a sense of self, and it reminded me that although I had a new very important role as a mom… I was still me.

It is very easy to forget who you really are when your days are consumed by changing diapers, feeding a baby, and trying to navigate this motherhood thing.

My strategy began during my pregnancy, when I decided to become more and more informed and educated on how to resume training while respecting my body and what it had given me.

How did you set realistic goals for post pregnancy training and results?

 I tried to not compare myself to anyone else. That was MY journey and my journey only.

I set small goals and celebrated every small win… and, I kept on reminding myself that the postpartum period is a very delicate and challenging one. So, I allowed myself some grace.

And, although my body is one of my ‘’tools of work’’, I was also very fortunate to work with companies (Better Bodies being one of them) that didn't put pressure on me nor set a deadline for me to look a certain way. That gave me a lot of peace of mind to take my time and respect (and trust) the process.

Before having children, time was “unlimited” for training - how do you make time for training now?

 Firstly, we found a gym with childcare which helps A LOT, but there were MANY times I had to train from home as I couldn't make it to the gym because someone wasn't feeling well. But honestly, my home sessions literally kicked my butt!

Also, My training is scheduled as if I were going to a work meeting. Everyone who knows me knows that I have my training time and there is not much negotiation there. I find that whenever you just say: ‘’I will go whenever I can’’ everything else becomes a priority and you end up not doing anything.

Lastly, my training has become a lot more intense since having the kids as I don't have as much time to just hang out in the gym. I am in and out!

You had 2 pregnancies close together, did that make getting back in shape the second time more or less challenging?

 Yup… my kids are 14 months apart, so things were VERY intense at first. I joke saying that the best diet I have ever done was to have a second child LOL.

But seriously! Somebody always needs me for something at meal times, so I hardly get to finish all my food… The kids are my portion control.

What is your best advice to women who wants to get in shape after pregnancy?

 Start small. This recovery should be a marathon NOT a sprint. Remember that it has taken your body nearly 10 months to change and create life… so, be kind and allow yourself some grace.

Start small by going for walks when it feels comfortable, and do not rush things.

Not being diligent with the way you train after having a baby (and during pregnancy as well) might leave long term consequences like weakened pelvic floor muscles which can lead to leakages ‘’down there’’ and may affect the proper rehab of your abdominal muscles, which might cause what many know as the ‘’mommy pooch’’.

Look at resuming training after pregnancy as you would if you had a shoulder surgery. You wouldn’t try to do your heaviest shoulder press 6 weeks later, would you?

Nathalia Melo Wilson - Getting In Shape After Pregnancy

Greetings from a sunny Sweden. I'm going into my last days of vacation and I feel so ready for the fall!

We have so much fun and exciting stuff in the pipe within the SF Group/Better Bodies family and I can't wait to share this exciting journey with you!

First of all! Seeing all of the activity and engagement within the Better Bodies Ambassador Facebook group gives me and my colleagues so much positive energy. I really hope all of you find lots of new friends and inspiration from all around the world in this group.  Also, I want to encourage you all to use this forum to post all forms of feedback both positive and constructive. We want to hear how we can improve our work whether it is in regards to product development or communication with you.

One of the most exciting things this fall is the move of our home base in Dallas, Texas. …destination is relocating to a new, bigger location with lots of improvements and updates in both equipment and what we offer in regards to training.

This is where our gym facility and office will be located and we really hope that as many as possible of all of you have the possibility to come to our grand opening of the new facilities in Allen, Texas November 16th.

We will make sure to keep you updated along the way and if you have ever considered making a trip to Texas, this is the time when you should make it happen. We promise our community a Grand Opening event to remember!

For the upcoming months …destination Phase 2 will be a standing point in the monthly update emails.

During August we will put a lot of focus into growing our Better Bodies community. We want to welcome all like minded people to be a part of our journey and meet new friends.

We're sure you have people around you that would be a great ambassador but may not know about the opportunity yet. During this month let's focus on inviting and including people as we are promoting our Ambassador Search a little extra.

 with YOUR friends and followers who may be interested in becoming brand ambassadors!

In August we’re making a big change to the Better Bodies Facebook Group. Historically, this group has been exclusive to Better Bodies Ambassadors only. Now it’s time to change and expand on our “inclusive” concept.

We’re going to keep the group private, however anyone who has made a purchase from the Better Bodies website within the last 12 months will be able to gain access to the private group. This gives us the chance to grow our community substantially and it will give you all the chance to take the stage as Ambassadors in front our the entire Better Bodies community. This is a huge opportunity for you all to have strong interaction with the rest of the community.

We’re extremely excited to make this change and we hope you all are as well!

 please make sure to request access as soon as possible.

For many, at least when the weather has been sunny and warm, the gym might have been replaced with outdoor activities.

August usually means returning to work/studies, back to routines and maybe also new training clothing. We have tons of new releases now in August that also can be mixed and matched with running styles.

Ambassador Update August 2019

Deal of the Day

July is almost here and this means vacation time for many of you! For some people vacation means vacation not only from work but also from training. Living the fitness lifestyle, an active lifestyle, is something that gives joy and energy all through the year though and should not be something we're longing to have “vacation from”. If feeling this way, it's probably time to try new ways to exercise - because I am sure everyone can find something that gives them the joy of movement. It's just a matter of finding YOUR thing, whether it’s the gym, CrossFit, dancing, horseback riding, enduro or something else.

Summer and time off from work just gives more opportunities to try new exercises, spend time more outdoor than indoor etc. Dare to try something new and be inclusive! I am sure you have friends and family for whom this lifestyle doesn't come as natural as for you. But by inviting them to join you for some outdoor bootcamp on the back yard or that weekend dance class or open house evening at the gym – now when people in general actually have more time and days are longer and lighter, maybe it will be a door opener to how much more energized and good we feel by being active. And maybe we are entering fall with new friends within the Better Bodies family?

Last Chance - Ambassador Giveback Activity June

As announced a few weeks back, make sure to share the ambassador giveback activity for June these last few days. This is an activity that benefits YOUR community.

Thanks to everyone who spread the word about and/or came out to the Ambassador Meet-Up at Gymmet Stockholm June 16th.

Coming Soon - Limited Edition for The Ladies

Stay tuned for the release of two Limited Edition items for the ladies, a pair of tights and a sports bra!  Both tights and sport bra are made in only 500 pieces each so make sure to order your outfit before its gone...

This Monday, July 1st,  we'll present our Better Bodies Limited Edition Items on 

. You can make your order from Monday and we'll start sending the items out on July 5th.

Ambassador Update July 2019

Catching a glimpse of Jeremy Potvin at peak physical condition will illicit an amazed response from anyone. Having said that, the physique, the competitive stage and the IFBB Pro card are only surface level when it comes to who Jeremy is and what has brought him to his current level of development both physically and mentally.

Here Jeremy Potvin sits down with Better Bodies CEO Michael Johansson and delves into Jeremy's background, what makes him tick, what gets his blood moving and what his immediate goals are moving forward into 2020.

CEO Catch Up with Jeremy Potvin

We invite IFBB Bikini pros Narmin Assria and Kaylie Fountain to the GASP & Better Bodies HQ for training, product shoots, barbecues aaaaaand to get the sh!t scared out of them. (That last part was a surprise).

If you want a life that is fulfilling and sometimes thrilling, you got to be willing to get out of your damn comfort zone. Think big and have the guts to go out and get it.

 was a good change of pace and a different side of Narmin and Kaylie y'all probably haven't seen.

What ever stage you are in bodybuilding, career or life, do something that scares you out of your comfort zone. What should be really scary is NOT risking it...

Risk To Play - No Regrets

Don't over think things. Sometimes, more often than not a good plan today is better than a perfect plan tomorrow.

IFBB bikini pro sits down with Better Bodies CEO Michael Johansson and discusses her competitive career from amateur to professional to top tier professional. Admittedly Jen is a perfectionist however her ability to be decisive and to take action when needed has been an asset with a lot of accomplishments early on including her pro career.

As Jen said in the intro to this video, whether ready or not totally 100% ready, have a clear vision and jump off the metaphorical ledge and go for it. Perfect as you go but OWN IT and do it today!

Stay tuned as we go to Orlando and catch up with Jen Ronzitti for the 2020 Olympia.

Own It Everyday - Jen Ronzitti IFBB Pro Bikini

"With great power comes great responsibility..." -Uncle Ben

We caught up with Trish and Branch Warren along with a great crew of ladies including Desunka Dawson, Amanda Blancett, Christina Heath, Cherie, Tina and Bree'Anna Lucero all the way to the Warren's farm and gun range for some work hard play hard.

First and foremost, shooting is a favorite pastime for these gals and as the title suggests- great responsibility is needed when handling firearms.

We start off the day warming up with some proficiency exercises on some non moving targets and then segue into the training + shooting combo.

Training and then being proficient with your aim is a huge adrenaline rush along with being a great way to be active and get outdoors with your friends who also appreciate firearms and redlining the adrenalin a bit.

After several drills with the training the crew moved to covered shooting and then more training and proficiency.

Needless to say these ladies worked up a huge appetite after this trip to the farm.

Stay tuned for a lot more training and lifestyle with these ladies and more.

Training and Shooting / Work Hard Play Hard

Better Bodies Athletes Dino and Jessica share their secrets for a successful relationship where both are actively competing.

Dino, 27, and Jessica, 25, live together in Helsingborg, Sweden.

When they met, Dino was already already hooked on the gym training living the fitness lifestyle. Jessica did some weight training but not that serious. It was when Dino and

Jessica met in 2015 and they started to go to the gym together she also got more serious herself with her gym training and goals.

Dino has competed twice as a junior in Bodybuilding and done 4 competitions in Mens Physique, with a first place at the Sweden Grand Prix 2017 as the most proud moment.

Jessica has done several competitions, the European Championships with the Swedish national team, among others. She is most proud of the Swedish Championships 2018 which

gave her gold medals in both junior and senior as well as an overall win.

Weight training was the start their love and relationship

We started talking in the gym and eventually working out together. And so our love grew too! The fitness lifestyle and strength training became a common thing that with love in parallel grew and developed together.

We both share the long term goal of growth both physically and mentally through the gym and our strength training. And we need it both to feel good, a way to "ventilate" in everyday life. The joy of training and well-being drives us to continue. We are also driven by developing physics, which is a lifelong work. And to see the progression! Seeing your progress in the gym and getting stronger is an unbeatable feeling. Training is a given fact in our everyday life and it is here to stay for life.

Have fun and do what gives you good energy!

We have a fairly similar attitude to life. It is important to do what you think is fun and that

gives a good energy! To remove everything that gives a bad energy and to find a good balance in everyday life. Even if you are goal-oriented and work hard on several fronts from work to training and other projects, it is important not to forget to spend time with friends and family and your partner. To value the relationships. Exercise is life and a big part of it - but it's not your whole life.

It takes two for a relationship to work, that both make an effort and do their best to make

everyday life easier for each other. Listen and show understanding, respect each other's goals and dreams, work together as a team. Celebrate each other's successes and support each other's setbacks. Cheering on each other for everything in life. Not every day is good, but with having the right person by your side that doesn’t matter. Do not take the other for granted and do not forget to have fun together along the way, says Jessica. Also – to see the

other person work and train hard is motivating. If I see Jessica crushing it in the gym, it motivates me, Dino interjects.

I love watching Jessica succeed while I hate watching her fail. You can rejoice in each other's

successes when you know what the other has gone through. Like for example last time Jessica competed, she had an extremely tough diet of 12 weeks, which then resulted in her becoming the best in Sweden. The happiness I experienced then was indescribable because I knew how hard she had worked for it. It was almost like I had won myself. When it comes to setbacks, you are also affected there. You have been on the road and know how much things have meant to the other and how much you have worked for it. So when things don't go as planned, they might as well hit the other one. Jessica adds: Even though we are two individuals, we are also a team. We have experienced both successes and setbacks together that have made us and our relationship stronger. I always want to see Dino succeed, but I always stand behind him if he does not. I know that is mutually.

The importance of supporting each other during intense periods and competition prep

During competition preps, it is important that we pull together better than usual. Everything requires much more planning and understanding. But in that case we are good and stand up

for each other. We understand what the other one are going through and try to adapt based on each other's needs and conditions. Of course, sometimes you lose your temper when you are low haven’t been allowed to eat for a few hours and are damn hungry. But as long as you apologize afterwards and try to think of it further on, it's ok. says Dino. Jessica implies that since we both share the same lifestyle, it is easier to understand and support each other, especially on competition prep. During a competition, you easily go into your own bubble

where everything revolves around yourself, but if you share everyday life with another person, you must try to adapt to each other. It does not work to be selfish. The times we have competed at the same time, I feel that it has been easier for both of us, because it has been a journey we have made together.

It is so important to find time for each other and socialize, quality time! But it is also important to prioritize your own time. To have a good balance in the relationship between

time with your partner and your alone time, especially when you live together. After a few years, it's easy to get comfortable, but do not forget to show appreciation for each other.

It can be small things in everyday life that make a big difference.

Competition prep strengthening the relationship

There is a lot that has strengthened us as a couple over the years, above all when we competed together. A competition prep requires so much from both persons. It's tough for

the relationship, but at the same time you also grow as individuals and as a couple. You get to know each other on a new level. If you have made it through a competition venture, you are really strong together.

Our best tips for a working relationship and in fact perhaps extra important for you who live in this industry and are actively competing / your partner competes) are these:

It is important to be an independent person even if you are in a relationship. It is possible to

share life with another human being without constantly being dependent on each other. Do not forget yourself and what you want, but also do not forget your partner's goals and dreams. Accept and respect your differences and find ways to complement each other. Trust is also fundamental for a functioning and sustainable relationship. And to have fun together!

Train Together Stay Together

We invited our local athletes over for lunch at the Swedish office in Stockholm. The ones who wanted to and and had the time were welcome to join to spend some time together with our team.

We had productive conversations, discussed different ideas, product feedback, talked training, competitions and life in general over a good lunch catered by Amidas Kolgrill.

Since our CEO Michael was in Stockholm, it was an extra nice opportunity to come together for a good talk with the team and to reinforce the core values of the brand and the importance of the athlete being involved in our journey as well as letting us be a part of theirs.

Athlete Lunch in Stockholm

II am 26 years old and live in Västerås with my girlfriend. I used to train Taekwondo when I was young but didn´t have the motivation to continue after a few years. My interest in weight lifting grew thanks to my older brother who trained at the gym. Already at nine years old I looked curiously as my bother trained and posed. In 2010, at 15 years old, I started to train in

Since 2017 have I completed 12 competitions and received 11 gold medals, 2 silver

medals and 3 bronze medals. My biggest achievement is double World Champion gold medals 2020 and also 3 Swedish Champion gold medals that means a lot to me.

After my competition preps there is no limits to what I can do

The competitions has made me realize how much I can deliver physically and mentally

when I push myself to the max. Doing my job, studies and two workout sessions per day. It brings so much pressure mentally which takes time to get used to and something I build up during several years. But if you manage that, there is literally no limitation of what you can achieve.

My training is a passion and foundation in life that I want to develop for life

My goals and ambitions with my training is that it should last forever. A steady development forward in time, physically as mentally. The training has always been fun and is fueled by my passion to the gym, which I believe has made it sustainable. The training has given me a foundation in life – a even bigger mentally training and made me realize that you have a lot of opportunities in life.

My training has always been very basic. When I started training, me and my brother

took a lot of inspiration from the 70s and 80s bodybuilders and how they trained. Heavier weights with fewer reps and a lot of basic exercises. Of course some machines but for the most like a complement. My six first years I trained five days a week that became up to 7-14 sessions per week when I started my competitions during 2017.

The ability to look at life with gratitude and to see opportunities before problems

I believe in appreciate and to be thankful for the small things in everyday life. To try to see opportunities to learn and develop mentally instead of focusing on the problems and the negative aspects. Turn a “bad” situation and get something useful of it. You never lose. You learn and then move on. I am ready for the obstacles in life because I know they will be there. Thanks to them I will get better on what I do and develop as a person. In training my only focus is to do my best, because that is the only thing I have control over in the end of the day. I can only influence myself and my performance.

Dare to go against all odds and dare to fail in order to succeed

I didn´t have the best conditions when I started competing. And there were no indications that I would succeed in it. I was extremely skinny and weighted 50kg when I started weightlifting. My classmates thought it was comic when I told them that I was going to the gym after school. I realized to succeed I had to dare and not be afraid of failure. Look

With discipline and hard work over time, I will succeed in what I do

Already in High School Irealized that discipline is crucial to get the job done and to

get the results I wanted. As well in training I could see the difference with how many hours I put down and the outcome that came after. I learned to apply that in everything in life, for example in school. I eached de results I wanted and learned that everything is possible if you are mentally strong, works hard and be patient. Nothing is impossible. What matters is how much do you want it

Passion and visualization to find meaning, focus and motivation

For me, the key is to do what you are passionate about and what you think is fun. To do what makes you happy. Then it gets sustainable over time. And when you have fun and feel good you perform thereafter. In example a competition prep I, visualize the whole process and think of my purpose, why do I want this. All the physically and mentally, how it will make me better. The time on stage and the placing will only lift up the feeling of winning. The true reward for me is the journey.

The art of succeeding in becoming a champ

Believe in yourself and your ability to succeed with your goals in life but also to stay humble towards others. Define your purpose before a prep, give yourself a promise and keep that in mind no matter what happens. My promise to myself before the World Champions was that to obstacle was bigger that my will to succeed. Regardless of how tired or hungry I would be. When I got to receive that gold medal I knew nothing was impossible if you just have the right mindset and keep focus.

When I prep it is a 100% focus. When I don´t prep I get more relaxed when it comes to my diet. Training and the intensity in weight training is the same, something I do with passion

and with joy. However, I do not train any cardio. I truly believe that my ability to have a little distance to certain things in this lifestyle and separate diet and “offseason” has really been a key to success for me..