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Tomáš Koóš

@koostomas

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💪🏻| Certified Fitness Coach - 10 years of exp
▪️| Helping people to get their dream body & turn life around
▪️| Join 6 month challenge - DM me 📩

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Ok ok.. PPL isn’t that bad 😅 but still..

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#pushpulllegs #legs #gym #gymedit #selfimprovement taken in Los Angeles, California by @koostomas

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2 years ago

It’s always your choice.. you decide how you feel ..how you react to things, what you do about them.. Remember that.

#gym #selfimprovement taken in Los Angeles, California by @koostomas

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2 years ago

It never is… just start ⌛️

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#selfimprovement #gym #gymrat taken in Los Angeles, California by @koostomas

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ℹ️ If you want FREE PDF to improve your cortisol level, so you don’t feel like sht.. then comment “FIX” below this video and I’ll send it to you 📩🫡 taken in New York City by @koostomas

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2 years ago

Discomfort (stepping out of the comfort zone) can bring long-term comfort... But only if you know how to invest your energy into the right things... Working hard on something doesn’t automatically mean results... Working hard on something that matters does...

So, the art is not working hard... the art is wisely choosing what to work hard on ✊🏼

Uncomfortable for a day, comfortable for decades ⛏️
As Alex (@hormozi ) says: The work just needs doing.
Thanks for the great advice throughout the last few years ✊🏼

Vote below 👇🏼👇🏼

Do you agree with this? by @koostomas

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2 years ago

Sometimes, things just happen and your plan A gets twisted.. but that’s ok. Sometimes it works out better than the original plan. Things aren’t good or bad.. they just are. Embrace it 😊

#plan #selflove #selfimprovement #life #thingsjustare taken in Los Angeles, California by @koostomas

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2 years ago

ℹ️ If you want my PDF on How to Lose Fat (weight) for FREE, comment “PDF” and I will send it to you 📩😊

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#fatloss #fatlosstips #gym taken in New York by @koostomas

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You can always find solutions to problems.. all you need to know is the ability to name the problem. If you can name it, you can then pick a way to go about it… that’s all. 😊

Ps: Do the thing you said you are going to do .. words don’t matter if they are not followed by actions by @koostomas

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It’s always you vs you 💎

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#motivation #gym #fitness #youvsyou by @koostomas

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2 years ago

We all want results, but we often forget that the result isn’t the goal (what we should be focusing on). It’s simply a byproduct of the process, which depends on the input. So, the goal is to become the version of yourself that is capable of achieving those results.

The problem isn’t that you’re incapable of reaching what you want, but that you’re not doing the necessary activities to get there — the input I mentioned in the video.

Imagine that every small step you take today is like building a bridge. You’ll never build it all at once, but brick by brick. Instead of thinking about how far away the goal is, focus on how well and where you place today’s brick. If you figure out how to place them as efficiently, quickly, and in the best spots possible, the result you’re expecting will come that much sooner. 😊

If you want to do the first step when it comes to mindset, fatloss, muscle gaining or sleep, DM me 👇🏼👇🏼📩

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#procrastination #motivation #selfimprovement #mindest #enterpreneur #fatloss #discipline taken in New York by @koostomas

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2 years ago

People often focus on unnecessary things... many times on things they can’t influence at all.

Why are you doing that ??

If you took the energy you invest in feeling sorry for yourself and pretending to be the “victim of your own life,” and put it into things you can actually change and have control over, you could be in a completely different place.
Everyone has the same 24 hours... The fact that someone is doing better than you doesn’t mean they have more time, but that they use their time more efficiently.
And they probably aren’t sitting in the corner feeling sorry for themselves, telling themselves how cruel and unfair life is 😃. The sooner a person realizes that no one is coming to save them, the better.

So if you don’t want to be a victim, then...

1. Raise your expectations of life. You can’t expect exceptional results if you’re doing ordinary (not exceptional) things.

2. Think for yourself and ignore what people who haven’t achieved the goals you want to achieve tell you. I wouldn’t take weight loss advice from someone who is overweight and has never been fit 😃. Seek out and communicate with people who have already achieved what you want to achieve.

3. Don’t blame anyone but yourself. The reason you’re, where you are right now, is because of you. The good news is that you can change it.

Btw... if you have any issues related to weight loss, muscle gain, sleep, or mental health, feel free to message me. I’d be happy to help 😊

#motivation #selfimprovement #gym by @koostomas

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2 years ago

🎁 If you want the gift mentioned in the video, comment “SLEEP” and I will send you SLEEP Hygiene checklist.

Set your alarm for the evening ⏰ Just as you have alarm for mornings, set a bed alarm too and stick to it even on weekends. Your brain loves consistency. It will help you fall asleep easier and wake up refreshed.

Bad sleep? Don’t change your routine! 🚫 If you’ve had a bad night’s sleep, resist the urge to sleep longer, drink more coffee, or nap during the day. These changes will only disrupt your sleep cycle and may worsen the next night´s sleep.

Morning sunlight is important 🌞 After waking up, get dressed and go out. Morning light helps regulate your biological rhythm, boosting your energy during the day and improving sleep at night. It also starts the awakening process as it spikes your cortisol levels. This doesn´t happen effectively enough indoors, due to the fact that the lights aren´t strong enough.

No stimulants after 10:00 PM ☕🚬 Caffeine after ten and nicotine before bed can seriously affect sleep quality. Your body needs time to eliminate these substances and prepare for rest.

Try magnesium 💊 Magnesium bisglycinate is highly absorbable and has a calming effect. It helps relax muscles and reduce stress, preparing your body for quality sleep. Try 400 mg, 30 minutes before bedtime and notice how your body relaxes.L-Theanine helps to relax your mind and helps you to fall asleep faster.

Bed = Sleep 🛌 Associate your bed only with sleep. If you lie in bed during the day, your brain loses the signal that the bed is a place for rest. Follow this rule and your body will reward you with better and faster sleep. by @koostomas

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