Stand up, dust it off and refocus

Things arent always as simple the seem. And sometimes when you think you are almost there, you are forced to make an unexpected turn.

It might be due to your own actions or someone elses that make you fall. It doesn’t matter who or what to blame.

You fall.

So what do you do?

Blaming everthing and everyone you simply give up? Give up and turn your back on that goal that you were reaching for? Or do you fight back…

Guesss it all depends on how bad do you really want it. Was it merely a wish, some to do like on a “before I die to do list”? 

Or was it a true goal. Something that is part of who you are and what you want to be….

To fall is normal. To fail is natural on the path to success.

If you really want it you’ll work hard for it.

And even when forced to stop temporarily you still need to work for it. Just need to rethink, regroup and replan.

But never give up

When you are down it is vital to look back at the achievements gotten so far. Is important so you don’t stop believing in yourself.

Think to yourself.. how manny times have you fallen and stood back up? How manny times have you managed it work.

As I write this, I cant feel my hands. This set back will put me off competition as bodybuilder that was nearly there.

It hurts and irritates, frustrates me but I simply need to stand up, dust it off and come back stronger.

Never give up

25% motivation 75% dedication

Motivation…. That is all you hear lately.

Get motivated, change your life. Dream big and follow that dream.

But we must not forget about something else that is even more important. Something that without it we could never be able to achieve that dream

See motivation alone is certainly the key to get started. It is what make us want more and try to get more. 

But motivation alone will only get you started, it won’t keep you going.

You can set goals. Wake up in the morning excited about those changes in life. Full of energy you start the day and have made up your mind, today things will start to change because you are motivated.

And then…

And then reality hits you. Life hits you. End of the day you feel tired, exhausted, drained. Last thing you want is to start on that new project of life, that idea that got you so excited…. 

Where is the fuel to get going? You feel or felt motivated enough before but something is missing to keep going.


Dedication is the key to that. It is what keeps you going. 

Dedicate yourself to work on that dream. Be ready to make minor or even major adjustments along the way but stay focussed, dedicated to make it happen.

Doesn’t matter that you have had a long hard day and that you’re tired. Dedication will make you put all of that aside and work on that goal. 

It is what makes you work hard even when there is no one looking, no one looking up to you. You are working on your  goal. Your life depends on it. So make sure there is no excuses.

Commit and dedicate yourself to win. Use that motivation and start the fire within you and use dedication and fuel to keep going.

No matter what your goal is. Use this everyday, all day and eventually life will change for better.

25% motivation to start the fire 

75% dedication to fuel the fire

Don’t hold back. Tomorrow might never come

Some times we tend to hold back on feelings, emotions… We stop and consider what we need to say and do in order to possibly say or do the correct thing.

Yet we fail to realize how by doing so we are failing to be true and say what needs to be said.

This been said, doesn’t mean we need to turn into egocentric evil wrong doers that hurt everything and everyone around us.

I am talking about holding back on positive constructive emotions that will actually help us become better human beings.

Negative and harmful thoughts we should consider very well before putting them out there. Quite often those hard words are nothing but a reaction of fear, not what we really want to say, a mere reality of our defence mechanism that takes over and controls the situation.

Don’t hold back on saying and being a better husband, wife, lover, father, mother,  friend, brother, sister.  Don’t hold back on being a better human.

Think like this…..

Tomorrow might never come.  Write your thoughts on what if you die tonight and use those note to improve.


When Biggie Smalls wrote suicidal thoughts it wasn’t a suicidal note. It was a moment of realising how bad he had been and what he needed to improve.

You can only fix that what you can recognize for yourself. Those around you might tell you what they feel is wrong but not until you see it for yourself will you be able to change.

What if I die tonight? What will I leave behind, what have I not done or said

Live today, don’t hold back



💯 % is for the weak

So many claim they go all the way. They give it their best, all their effort….

Só many fail and never start again. Give up and walk away.

100% is for the weak, for the ones that almost did it, almost got it.

You want some you go and get it. Fight like your life depends on it and never give up.

In the ring it is not always the one that has trained more or longer that wins. The one with most hunger to win refuses to get beaten. He refuses to give up and give in into the pain of the blows to his head..

Determination takes more than giving 100%.

Determination means that you are willing to loose it all in order to gain something. It also means that’s if you do fall you are so hungry for success that you won’t walk away.

Giving 100% is an excuse for failing.

Want a happy life with a loving partner than you better give it all. 100% would be just enough but not all you have to give.

Want to be good at your job.. Study it and perform more and better than the colleagues that also give “100%”.

See the difference between all you have and all that is tolerated and framed as 100%?

The mind set of a lion is kill or be killed. Eat or be eaten.


Live like your life depends on it.

Chase your dreams and goals like you would die if you fail.

Get up and never give in.



Sometimes we get caught up in the routine of life. Focused on our daily habits, either it be us enforcing it upon ourselves or just the simply routine of work and so called adult responsibility. We get so used to that clock that we actually forget to enjoy.

Living life without fear and to the fullest we need to let go.

That doesn’t mean we loose focus or forget about our goals and whatnot it simply means we need to let the day flow without being controlled by a clock, by time.

Time is timeless when you don’t get controlled by it.

However it can also be a prison when you let a clock control life.

Taking some days off, away from clocks and sharp routines. Teaches us that even though we seem to loose control we are still able to follow and keep our habits and goals.  We don’t loose focus we simply loose the ropes that tie us down.


Time is priceless. Life is timeless.

Do you really want to see life pass by due to a clock that controls you..

Stay focused and enjoy every step of that stairway to heaven..

Mo money mo problems

Is money the answer? 

Is wealth the answer, the key to happiness?

Or are we being mislead by the consumism of society and maybe even of those who profit from our spendings.

Of course we need it to survive, to live, to enjoy life. 

But have we became slaves of this piece of paper? 

Having money doesnt mean you will be happy, you don’t have problems and live free. The more you earn the more you get tricked into spending.

Ever wondered why a middle class guy can easier get loan for something he doesnt realy need? While a struggling man, working hard to put food on the table wont get a small loan for a refrigerator….

Society has been set up so we become slaves. 

There is nothing to get from the broke so the banks focus on the middle and upper class.

But does this mean that the broke have a miserable life? Feeling sad all the time?

Of course some cant buy the most recent phone, cant go to fancy restaurants and can’t buy a car.

But you can always visit friends, make something to eat with whatever is left and seat down as a family, share public transport and catch up on small talk.

Money in the bank, a carrer, a big house and a nice car doesn’t define you. You can still be miserable, saf, unhappy.

You define who you are by being humble, honest and focussed on your own life.

Don’t look down at people with a lower income..embrace them. Get to learn them and learn other views of life. Share your wealth..

Don’t envy people with a higher income. Work hard and never give up, but dont forget to enjoy life daily.

Some spend so much time focussing on making money they forget to live, forget family.

Even more important than money is time.. money you can always make, borough..time passes and you cant go back.

Best way to show how much you care about someone is to give them your time. 

Money isnt real..

Coffee your life….

A cup of coffee to start the day…

Coffee is used in a million different ways and there are even more reasons and excuses to have a cup of coffee.

There is one though that is often forgotten about.

How about adding coffee to your life?

Yes… Coffee your life.

Coffee is one of the most predominat flavour you can add to beverages or food. Have a glass of milk and add coffee to it, see what happens. In sauces, add some coffee and taste the difference.

So embracing this, add coffee…

Remember that you can have a bad cup of coffee. Bitter, dark, burned, that tastes awfull and no matter how much milk, cream or sugar you will add it will still taste bad.

But you can also have a good cup of coffee. That gives you more energy, warms you up and gives you that comforting feeling to carry on. Where there is nothing you need to add. It tastes good as it is.

In life you can have bad, hard and harsh feelings that will poison you and everything you touch.

But you can also enjoy and focus on the good feelings. Even if they are small like a short expresso, they still taste wonderfull.

Coffe your life with that good tasting, comforting cup of coffee that will flavour up your universe and enjoy every little moment.

Drinking a cup of morning joe with the ones you care about is a special gift in life.

Embrace and enjoy itimages (4)

What does it take…

Ever wonder what it takes to brake us? What is necessary for an individual to go through so he can realize that he is only a small step away from failure….

Sometimes we forget to realize how our own actions are stopping us from being happy, feeling good about ourselves and our lives.

It all seems to go so good that we stop focussing on what we have and start focussing only and just on what we want.

And even though we might be going about happy and moving forward towards personal success we seem to forget about that what is in front of us…


So when we hit the floor we should blame only ourselves for not being able to realize this in time.

What does it take?

What makes us stop and realize when we have gone too far?

For me it is the feeling of loosing. Loosing that what I so much want and fight for.

When I come to that point that I realize my fate and future depends no longer on me, because I have destroyed it by giving in to my own fears, because I have drowned myself in my own sick whirpool of fears inside head.

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That is when I realize and come to reason. When I stop being hard on not only those around me but on myself as well.

And than what…

I believe that at this moment there ate 2 choices.

Either you choose to be hard on yourself and carry on or you simple give up on those fears and truly live life without fears.

I choose to live without fears. To surrender and trust that one person that despite of it all chose to stay…

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We can choose to be what the past has shown us and taught us. Ot we can choose to grow.

Life and god will throw some hard lessons at us and some will be hard to deal with. But the best ones are the ones that stay and help us grow.

I have recently come to realize this. And that I was my own suicide bomber of my own life. Hurting the ones around me, but killing myself along the way.

What does it take to wake up? Do we really need to die? Or just our fears?






The art of sculpting your body.

Not necessarily into perfect shape or condition, this is a personal opinion and view. That what is the perfect shape and physique for me might be opposite for someone else.

Bodybuilding with all its different categories is nothing else but the art of creating your perfect shape according to your own desire.

It is a metamorphosis that is not only hard on your body but also on your mind.

It takes sacrifices, effort and hard work.


How bad do you want it? How hard are you willing to work for it?

See, it doenst matter if you are natural or on the juice, you still need to put in the hard work, still need to focus on diet.

All the family is sitting at the table and you are on your diet? Girlfriend wants a night out but you need to bring your next meal? How about planning holidays when you need to maintain the workout and your diet?

It is socially excluding yourself just because you have a personal goal….

Are you ready to take that step? Is your spouse ready for that?

This is the hardest part. Training is easy. Maintaining the diet is not bad if you forget about the above issues…

Than comes the various phases.

Bulking. When at some point you feel fat, dont want to eat and still have to force it. Getting tired all the time just because you are getting bigger and it takes more effort to move around.

Cutting. In the first week you feel dizzy, headaches because you are eating far below of what you should. Feeling weak and still having to train. Going to bed feeling hungry. Eating and 5 minutes later you are starving.

Are you ready for this.

Are you obsessed enough to keep going?

I’m not even going to touch the juice issue. That is a personal choice and you better be damn sure about it before picking up that needle, because there is not backing off after that.

Bodybuilding is to me the most beautiful sport. It requires the most focus and obsession. It is also something you carry on your shoulder and everyone can see. It reflects the most beautiful way of leading your live and chasing your dreams.

But it is a hard live of sacrifices and discipline.

Are you willing to go for it?

Are you willing to fight?

Step into this world and work hard.



Go beyond….

At some stage in life we need to make a decision.

Either stay were we feel safe. Live by and with that what we know so well or we chance it and go further.

It’s the hardest choice we might need to make. But what is it we are afraid of when facing that dilemma?

Don’t take action and we stay there where we are so familiar. Feel safe and some might even enjoy staying here, comfortable and safe. But the problem arises not because we feel safe but because in our mind we will always be questioning ourselves… what is? What would we have been like?

Choose to move on, step into unfamiliar grounds and we need to deal with our own defense mechanism. This can stop us from going into new grounds. Srepping into the unfamiliar.

So what to do?

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Go beyond that what you think is your limit. Go beyond that what people around you say is possible…

Don’t be afraid. Just take that step and stand behind your choice.

Just make sure that you take the correct choice by trusting your gut.

If it feels good. Go for it.

Go beyond the horizon. Break through your pain barrier and you will be surprised…

New horizons will come. Your pain barrier will be raised and you will be able to take more, you will grow stronger.


Go beyond your dreams and live them.