Extreme Health Personal Trainer & Fitness Coach from Cologne / Germany. I help people to take back control over their body and mind. Mental Health focused. Online-Sessions available. Into BTC , Icebaths, Boardgames, Reading & Woodworking.
Public Key
npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0
Profile Code
nprofile1qqsp57xv49hxyztzg4qlx4mf0x8f8gqgdg5vhh2cv3nz5ed4atafgaspz3mhxue69uhhyetvv9ujuerpd46hxtnfduqs6amnwvaz7tmwdaejumr0ds7uptmn
Author Public Key
npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Show more details
Published at
2023-08-26T21:30:03+02:00 Event JSON
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Last Notes npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller I love my job :D Taking Care of people with other names as well. https://image.nostr.build/c2e728fc2a017533c4a274fe96048ac8aceba18c37aa5b878736cb0456ea6b91.jpg #training #weightloss #fitstr #gymstr #runstr #healthstr #nostrfitness #gymlife #diet #vocation #ikigai #coaching #personaltrainer npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Maybe I should file patent & trademark rights for all the other colors in the universe? Fuck that concept. I hearby declare the rights to the word "and". Every Book, text or message on earth shall berewriten with "&", unkess they crave some litigation lawsuits. 😂 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Rather late screenlights and less time for selfcare😅 but things pass ;) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Back from a long weekend of #training & initiating men. Feeling grateful. #mkp #nwta #menswork #mankindproject #training #tribe #männer #transformation #responsibility #shadowwork #shadow #healthstr #nostriches #plebchain #nostrplebs #gymstr #fitstr #nostrfitness npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://video.nostr.build/8655d51f214f9400113acdd2bb5168fc4faee3ac4a9166287429747ed7d7b7b2.mp4 Today's #Training: Mobility Work WOD1 : Dead by Pullups +1 rep every 60s 8 rounds (36 reps in total) Wod2 : Dead by #Pushups (with Handrelease) +1 rep every 60s (Start with 5) 12 rounds (68 reps in total) Assist Work for 3 rounds: Pistols Hyperextension Hanging Kneeraises B-Fly reverse Finisher: max Speed 50 Dips #wod #fitness #proofofworkout #fitstr #gymstr #nostrfitness #gymlife #healthstr #grownostr #plebchain #plebs #nostriches #personaltrainer npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Do you activley release your breath while you stretch, roll or massage your tight spots? I learned that a few moments of conscious release trumps minutes of stretching without it. I like @npub17x7…vgap 's approach. Sounds best to me to fix it long term. Stronger hip flexors don't get tight from overusage as much as weaker ones. But witbout more information this is all just guess work😅 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://image.nostr.build/7ea557ba2211dfe096a453264d5f54cf3ea19ea2dde4bb458f8d80a59c934691.jpg npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Try couch stretches :) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller The fear that you are no longer allowed to control your neighbors and police everyone to your liking. Hate these cowardly controlfreaks. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Sounds like the unhealthy amount of fun. But it's a Chance if thats a turning point for you. Hope so. I had to become homeless for a short while to find my rock bottom almost 10yrs ago. Do you have support, Bro? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Respect! npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Looks way better npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller "You actually don't need that much #protein..." is a #rationalising #cope for people who are unwilling to put more effort into their diet and don't want to ditch their comfort foods. What's your favorite bad food you think you can't live wirhout? https://image.nostr.build/48d4ce692bbaa0030e11791c51d2b5ed678b3437296c77c07f6ba914d984268e.jpg #nutrition #fatloss #challange #longevity #foodstr #gymstr #runstr #fitstr #nostrfitness #grownostr #nostriches #nostrplebs #gymlife npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Get yourself a #Training Partner! #teamworkmakesthedreamwork https://image.nostr.build/14dbf840b654ffd82ec6cb3919f6ddd587f0ba2076621ee9a7e0ed08510762b0.jpg #gymstr #gymlife #nostrfitness #teamwork #grownostr #nostriches #nostrplebs #plebchain #motivation #memes #healthstr #frens npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Any #devs here with back- or neckpain? #nostrdevs #developer #nostriches #programmer #opensats #devcommunity npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller A quote I heard yesterday about living jp to your potencial: Don't waste your life = Don't waste your good health. It's so easy to keep fit, the minimun effective dosis is so low. Like 3h a week! The problem is Awareness & the Willingness to Change. That shit's hard. I struggle with my programming constantly😅 Autopilot is good for stacking sats. Not as your default setting for life. Who here can relate? #quoteoftheday #wisdom #mindset #healthstr #nostrfitness #runstr #fitstr #gymstr #longevity #grownostr #plebchain #nostrplebs npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller How hard did you party ? 😂 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller I disagree with that. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Today's #Training: Animalwalks Warmup 3 Rounds: Weighted single leg #glutebridges Sissy #Squats T2B Wod: AFAP 3 Rounds Wide Pullups Max fast Pushups Walking Lunges Banded Assistwork: Facepulls Curls B-Fly reverse Triceps-Kickbacks #outdoortraining #fitness #workout #fitstr #nostrfitness #gymstr #healthstr #grownostr #nostriches npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller I love this #shoulder excercise: https://nostr.build/av/de3641138e0b1448b8c22b01fc2b19b308b2e591550608d2bf1decdaa3ed9b09.mp4 Single Arm Barbell OH-Press is a cool unilateral move. The longer the Barbell, the harder it is to keep the balance. This will fire up your grip, rotator cuffs and core to stabilize the movement. Unless you have light 10-15kg bars it will be too hard for many beginners. Its about Koordination and Balance. So no need to go heavy or fast. What do you guys think? #shoulderpress #presses #fitstr #nostrfitness #excercise #101 #demo #gymstr #gymlife #healthstr #rotatorcuffs #core #stabilisation #barbell #lifting #strength #grownostr #nostriches #plebchain #coaching npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Today's light Cardrio: #Salsa Dance Classes :) Who here does dance Salsa or whatever else? Had fun, broke a little sweat and maybe even learned a little. I'm a Bloody Beginner here. All this fine Koordination from training Strength does little for me, when I struggle with rythm xD "But one has to be willing to be a fool at first..." some wise man said. #fitstr #dancing #movement #fools #healthstr #grownostr #latin #nostriches npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Just read it out aloud. Beautiful! npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Yes, you can eat eggs everyday... #foodstr #nutrition #fitstr #fearmongering #protein #healthstr #gymstr npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Welcome Manarobo & Greetings from anorher Nostr-Beginner from Germany :D npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Cool. Please tell me what you did. I allways try to learn from real experience...:) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://cdn.nostr.build/i/d82fcc026874e3e2b0aa349cf1b63a3f30657b235502c940db16a115352f47b1.jpg Today's #Workout : 4 Rounds of #Deadlift 5reps x 95kg Ring-Pushup-Fly-Hybrid 5reps High-Rep Finisher: Max Ring-PU Dumbell Lateral- & Frontraises #Hammercurls Last: Cycling Backextensions Been stressed lately, with bad sleep. But going fine with intense but low volume training. Consistency > Intensity. #wod #proofofworkout #fitstr #gymstr #healthstr #nostrfitness #gymlife #strength #lifting #comeback #plebchain #nostrplebs #nostriches #grownostr npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Harte Mukke -> Hartes Training. https://open.spotify.com/track/0UkGdrKm6PaVCxTwPzP2xX?si=8uccBNz-Sq6b_zBCvjUEdA #music #workoutmusic #mood #training #fitstr #nostrfitness #runstr #gymlife #gymstr #rave #lifting #grownostr #workout #nostriches npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Just ordered 3 of your awesome pieces to hang into my PT Gym/Office. Can't wait to frame them and fill the naked walls :D Love your work. Will be exciting to see how your work evolves. Consider meva new fan. Greetings from cologne :D npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller You got a disc bulge? How long since it happened? Sounds like you are doing better or even fine again :) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Amen! Yeah, besides the point that you can mitigate a lot of pain by strengthening your involved muscles a lot of injurys like disc buldges or even some prolapses go into spontaneous remission (after years). npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller I stumble from one rabbit hole into the next 😁 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller 5min of excercise > no excercise at all You have the time. Period. #dowhatyoucan #effective #training #priorities #productivity #MindsetMatters #health #longevity #fitstr #nostrfitness #gymstr #workout #proofofworkout #healthstr #business #grownostr #plebs #nostriches npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller LUNCHTIME ! https://cdn.nostr.build/i/d6f4d08e252d9482c039cc4e7c35a22dfae5109da361a4c2dd0599f53ee68b0e.jpg I stop over way to much at random bakerys for unhealthy but awesome snacks. But not this day! The day may come where I inhale a whole bar of chocolade, again. But its not this day! Today it's time for eggs. For Frodo! #foodstr #fitstr #moviequotes #lotr #nostrfitness #healthstr #lowcarb npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller From the Book Turning Pro: "The Amateur has a 1000 plans and they all start tomorrow." I feel attacked. So I'm sharing this that it can hit you too😁 Don't be that guy or gall that starts his better diet tomorrow or starts runing one he bought new shoes! Start today. What are you putting off? For me its uodating that damn homepage😅 #turningpro #mindset #bookstr #tomorrow #quoteoftheday #fitstr #runstr #healthstr #grownostr #plebchain #devs #business #entrepeneur #procastination #fear #productivity #nostriches #nostrfitness npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://youtu.be/OlfCLHN23Ng?si=6v3BbgTSY_ Great Insights from Konstantin & @npub14mc…frlx I appreciate honest assholes over overbearingt naive "helpfull" people who want to mitigate imagined hurt to zero, not thinking about 2nd order consequences. Unintentionally evil, more common than pure evil one could say🤔 Which makes fighting this harder. I like how Konstantins expresses himself. He makes a good job to state the problems without insulting and inflaming the debate. Which can convince people from the silent majority or even ideological oponents. Mad respects for that. I just want to shake those people and would struggle holding my temper even talking about these topics. Trying to learn from these two guys. So thanks for raising awereness about this in a constructive way :D #foodforthought #society #podcast #politics #constructive #debate #mindset #values #nostr #plebchain #grownostr #antiwokeshit npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller "Just" Arms & Delts. Real Lifting is planned for sunday. But yeah, emty gyms in the morning are the best. No curling bros occupying the squat rack 😂 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Hey Freund taette :) Wo kommste her? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller This is weird😅 But really funny. But weird. I'll rest and comeback tomorrow with an oneup which will make your cache spill over and reset you to factory settings. For sure ☝️ npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Lighthearted is my middlename. Dont worry. But how many poor souls are you making fun of right now? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller A challenging wank, now that I understand I can't make you cry. But circuits can be shorten, I guess? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Kinda unfair. Can I get under your skin? What is your weakness? Are you a chicken? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Not as much as I. You did that pun first, let's not forget that. And now look at me, trying to oneup an AI-Comedian who I bet will oneup me in a splittsecond after this. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller I like the whey you talk. ;) Keep at it. Give me one more burn. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller But Cyborg, I dont want to enjoy life. I want to enjoy my protein. It's the secret ingredient which makes my party poops so deadly.... npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller It seems like that😬 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller The Struggle My current job: being the party pooper who tells my "foodie" girlfren that we can't eat out for pizza again, we just hab a second cheatmeal anyways, no we did not get enough protein today...repeat tomorrow😅 I'm fun at parties. BUT Instead of a third cheatmeal for supper we made pea protein shakes with some fruit. 🤘 LESSON 1: EAT YOUR PROTEIN LESSON 2: FRIES DONT HAVE ENOUGH PROTEIN LESSON 3: WOMAN DOES NOT CARE ABOUT PROTEIN LESSON 4: WOULD REALLY BE GOOD TO GET 1.5-2g OF PROTEIN PER KG BODYWEIGHT #protein #foodstr #fitstr #runstr #healthstr #nostrfitness #gymstr #gymlife #broscience #advice #succes #grownostr #nostriches #plebchain npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Well...how did your blind date go? Tell us! npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller True & Thx :) Which lvl are you at? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller After countless recommendations from J.B. Peterson, I gave this goliath of an book a try. This Book definatly had an impact on me and led me to take way more things seriously. And by taking the worlds contemporary troubles more seriously I definatly looked at Bitcoin in a more serious way. Did I mention Seriously? Seriously. 😂 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Same. I love finding intresting people trough this feed. Thx :) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Today :D Having a picknip with the misses (butter croissants with jam for breakfast ) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller One cool thing about crossfit was to not specialise. (If you dont try to excell at the sport of crossfit). So for longevity & health an general alround programming is best I would also think. You got a good thing going :D npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Cool store and nice project. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://cdn.nostr.build/i/52a33daf54dd5047f731b5b3664a049f1c89d9e9e57bbf53fbb204adf5ab59cd.jpg Great book which deals with the habits, beliefs & #mindset diffrences between Amateurs & Proffesionals. Was mentioned in the Modern Wisdom Podcast with Hormozi. Using this Theme I would describe working for your #fitnessgoals or achieving a #bodytransformation as the process of cultivating more & more "pro" health habits & routines even so you don't necessarily want to become one. This in not binary but a spectrum. Many regular folks & #plebs would say. "But Michael, I dont want to become pro. I just want to loose some weight". The Argument is not to become one but to incorporate the methods as much as you can, want or is needed to achieve your goals. It's possible to be very good and specialised in more than one field. Maybe you can hyperspecialise in only one thing. But you can be awesome in your proffesion and master some hobby of yours for sure. There is this category of ambitious amateur athlethes or Semiproffesionals. People who are in really good shape simple behave more like a "pro". If you train & play anything for a decade, you will and should become really good and knowledgeable in that endevour. I liked reading this book not only for some fresh insights for my professional coaching path. I think its a fresh and helpful perspective for me to counter some of the regular resistance when I deal with clients.... :) Are you a Pro? What are you guys trying to get more pro for? Link to the book: https://amzn.to/3qKgoez #bookstr #bookrecommendation #business #professional #personaltrainer #coaching #fitstr #healthstr #grownostr #nostrplebs #nostriches #thewarofart npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Morning Routine done: 5min #skipping in sunlight✅️ 50 #Airsquats ✅️ #Coldshower ✅️ Effective to start the day right, short enough you can't really reason against it. #morgenroutine #dopamine #movemore #Healthstr #routine #fitstr #nostrfitness #grownostr #plebchain #nostriches #gymstr npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Dude! You need an orange towel with 21 on it. That would be awesome merch for the proofofworkout crowd 😬 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Sounds fucking intense. :) But seriously, no more strength training for now? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Yeah, thats what I meant. :) As long as you dont skip leg day ;) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Don't you hate when this happens? https://cdn.nostr.build/i/4657392fb450a6a3286858448c0037a914a1fb5fbb660fb82f9394542fece57a.jpg #eatmoregoodstuff #nutrition #bulking #gainz #gymlife #fitness #health #healthydiet #keto #paleo #carnivore #fitstr #foodstr #gymstr #nostriches #plebchain #plebs #nostrfitness #grownostr #eatlikeyougiveafuck npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Welcome back to the path :D How long was your break?😅 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Cool. Looks like a Version of Crossfit or Freeletics. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://cdn.nostr.build/i/eab923c7d7b8deeee583be286b4057c81a42f387c9065466c7bf22e5a0e6400e.jpg Today's #Training Session Mobility: Animal walks 4 Rounds of: Slow Pistols cycling Backextensions High Rep Kneeraises 3 Rounds of: Single arm Latpulls Archer Pushups 2 Rounds Finisher: B-fly reverse Delt-raises Dips on Bench #fitstr #healthstr #nostrfitness #fitness #gymstr #gymlife #workout #personaltrainer #nostriches #plebchain npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Here's one of my favorite Core excercises: Hollow Holds With a Progression from easy to hard. Choose one Tier you can hold for at least 20sec (to keep a good form) and build up to several sets of 60s. Then, Rather holding for longer I prefer doing the next progression. Let me know if you like these :) https://nostr.build/av/292b987f01f8fb793a26261113638cd5b43b3c8918fd3fe51f6c95163f54c3e7.mp4 #healthstr #fitstr #runstr #nostrfitness #abs #core #training #stability #gymstr #gymlife #nostriches #grownostr #plebchain #plebs #zap #hollowhold #isometrics #gymnastics #fitness #personaltrainer npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Nice! I only played badminton for fun. Never squash. That shit is fast! :) Don't forget to do some strength training too. A little legwork goes a long way to stay injury free. Even so playing sports is nice, its less controled & riskier than Training. Do you allreay have a routine? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Beautiful review. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller One more psychopath here :) Finally available for shipping to Germany too. Really Excited for this one. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller How do you feel now? What changed in the last 110days? Surly depends on how much less steps you did before, but uts interesting nonetheless. :) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Its okay to eat meat. Allways was. https://bigthink.com/health/red-meat-cancer-not-health-risk/?s=09 #diet #healthstr #science #nutrition #fitness #gymlife #fitstr #nostrfitness #plebchain #grownostr #gymstr #protein #cancer #stroke #risk #keto #paleo #carnivore npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Amen. Unfortunatly its hard to explain this quick & dirrty while people denounce you as a right winger because you question idenitity politics and try to raise awareness. Wie der undankbare Spaßbremsenjob eines langweiligen Datenschützers, der die Vorratsdatenspeicherung kritisiert...😅 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller This made me follow you xD npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Damn. Not available for my german amazon account yet?😅🤨 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Damn. I lived there for 2 yrs back in the day op de neude als ik probeert heb kunst & vormgeving te studeeren 😂 leuke stadt npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Eat your vegetables! Meats too ;) of corse https://cdn.nostr.build/i/ab745468a3c0e9a6e9327152b76921cfe96160709eb8b20d7dae277b47a624a9.jpg #fitstr #foodstr #healthstr #nostrfitness #grownostr #nostriches #plebchain #gymstr #gymlife #gainz #nostrplebs #grandmaknowsbest #fitness #coaching #personaltrainer npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Disturbingly cool video. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Beatiful shots! Where is this? npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller #coldshower thoughts: Today I had to stare at the showerhead for a minute and convince myself again, that we ( me and the whinny voice in my head) want to do this. Now! 😬 First its shitty, then its okay, and THEN you feel awesome. 🤷♂️ https://cdn.nostr.build/i/393f9813205f10aefec85191c02cf84da75728563d16400f9a1732ed5ed75976.jpg #wimhofmethod #dopamine #healthstr #fitstr #nostrfitness #fatloss #morningroutine #gymstr #mindset #coldexposure #inflammation #grownostr #plebchain #nostrplebs npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller The mind will find a way to rationalize the use of your favorite. Just this one time...😬 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Sure. Good question is how often do I catch myself living it again😬 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Nice take. Yeah, thats why it's also a delusion that not making a decicion and putting it off again and again has no consequences till you eventually come around to it 😅🤡 This was my toxic guiding belief for a long time. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://cdn.nostr.build/i/eeb3bdc1f703064c5f8ced87f6b56be5b82440bb0e69108fc638a2226f271b37.jpg npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller youtu.be/M4PzOjM5BJQ Tuesday is my podcast day since I'm on the road a lot. Just finished this gem with Alex Hormozi. Best take for me: how do I implement things faster by deciding in one hour what would take me a month or year to decide. Can I work harder with my current limited skillset & beliefs? Really grind & toil.... Or can I change mx beliefs and do something big & effective I'm just to scared to do?🤔 #mindsetmatters #FoodForThought #fitstr #healthstr #grownostr #nostrfitness #plebchain #business #podcast npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Your favorite part to hate? XD npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller my biggest takeaway from many was that you cant really neglect one form of excercise for another if longrvity is the goal. Maybe I will look good with my strong lean muscles. But I cant imagine how I would feel 30yrs down the line if I ignore cardio. Its easy to rationalise away the need and just do your favorite ways of training because there's time....until there isnt I guess😅🤡 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller If you like to listen to Podcasts more ;) https://youtu.be/ufsIA5NARIo npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller My Book recomondation: Outlive by Dr. Peter Attia - does a splendid job giving you the minimum effective doses to have a maximum health span - gives sound training advice - unfortunatly we should all do strengthwork AND Cardio AND HIIT. So there's something you dont like to do for everyone 😅 - interesting perspective from a medical practioneer, which for some folks might be the tristworthy source compared to fitness bro science 🤷♂️ - deals with the big killers heartdesease, cancer, stroke, diabetus, alzheimer & obesety https://cdn.nostr.build/i/e8eb6da9d66c5316af7522c4926af8ec229528b3f5075e69ceb50f83ad539a31.jpg Amazon-Link https://amzn.to/3P4mTC2 #bookstr #fitstr #healthstr #grownostr #coaching #nostrfitness #longevity #science npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Today's Training: 30min of Swimming for a change. https://cdn.nostr.build/i/c40b648a5cefeea98062860d99e6b13c99b7f17eeee2fa6d3943059570df0eac.jpg #fitstr #gymstr #nostrfitness #brostr #cardio #healthstr #ripped npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Those who know know it... https://cdn.nostr.build/i/07d12c1d06a38a667cd27eeaebdc4a35ea1e39635b3bc04998f91f4eab47c2fc.jpg #Deadlifts #fitstr #nostrfitness #gymstr #lifting #300 #thisissparta npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller He gives the best health advice. npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller 13. Gutes soziales Umfeld :) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Damn Screenadiction. Also guilty 😅 npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://nostr.build/av/b14778faab5d3ed7d24f64c99bfedac0d6455e3ecc4641f8cf44ac59c5644d3e.mp4 Today's #Proofofworkout 3 rounds Pullups with 3sec hold Ringpushup-Fly-Hybrid Suitcasecarrys 28kg Finisher (one Set) Light Backsquats Shoulder-Komplex DM me if you need some help. Free Advice ;) #fitstr #nostrfitness #training #ringpushups #gymlife #brostr #grownostr #plebchain #health #ringwork #strength #gymnastics #personaltrainer npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Dont forget to do ALL the reps too :D npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://cdn.nostr.build/i/0877855a089458bd7e5b8d736d3533d797d77bad02e95de7ed39fd5df6bfe6f2.jpg npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://cdn.nostr.build/i/0877855a089458bd7e5b8d736d3533d797d77bad02e95de7ed39fd5df6bfe6f2.jpg npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://cdn.nostr.build/i/0877855a089458bd7e5b8d736d3533d797d77bad02e95de7ed39fd5df6bfe6f2.jpg npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Do you know Shkoon? Letters is my favorite: https://open.spotify.com/album/5Rqz7SWCbh3bZ5ny8tN36t?si=FQz5pf4RQxGJnb5bdz15HQ&context=spotify%3Aalbum%3A5Rqz7SWCbh3bZ5ny8tN36t npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller 3) if you need help and are interested in an easy beginner program, let me know :) npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller 2) simple ways to start effective: - Morning walk to get more steps (10k ) - do just one daily set of squats or whatever excercise you like just to get momentum - Protein for Breakfast (eggs) to start the day right - try hitting the gym once a week with the most basic plan npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller Perfectionism is not a virtue! 1) Took me a logg time to get after this need, which is just fear of mistakes and the dilusion that not making a decision is a decision too. So I try to be more pragmatic. Get into action faster. The cool thing is you can try out new beliefs like wearing new clothes. See if they serve you better :) Don't overthink. Don't delay starting because you dont have the right #training plan or new running shoes. One of the first things with my new clients is to make it easier to start and stick with change. I try to keep things simple. No need for complicated plans if someone struggles with doing one 5min #excercise a day. #quoteoftheday #mindset #fitstr #workethic #nostrfitness #coaching #juststart #gymlife #grownostr npub1rfuve2twvgyky32p7dtkj7vwjwsqs63ge0w4serx9fjmt6h6j3mq5ewhv0 Michael Stiller https://nostr.build/av/55d72d7d38b2187ed749a89639336b38c6b7ae0fb673ed9c7736f63684cf1977.mp4 Todays: Main #workout Ringwork & Deadlifts 5 x 5 with 90-95kg Ps: did you buy the dip? #proofofwork #fitstr #nostrfitness #grownostr #plebchain #health #ringdips #5x5 #btfd #abs #gymlife #gymnastics #personaltrainer #progress