nikoromm

Valeo Studio ist ein Ort, an dem Spitzenathleten & Top-Executives trainieren. NEOS Award Gewinner & Speaker für (Business) High Performance.

Mit Neuro-Athletik, Performance-Coaching & Sportwissenschaft holen wir das Maximum aus dir raus.

04/06/2026

Most people think nervous system regulation is about relaxing more.

I don’t think that’s the goal.

A healthy nervous system isn’t one that stays calm all day.

It’s one that can adapt.

Perform when performance is needed.
Recover when recovery is needed.

The challenge is that many people are stuck in survival mode for so long that it becomes their normal.

Poor sleep.
Persistent tension.
Reduced recovery.
Less energy.
More emotional reactivity.
Lower performance.

And often they keep searching for solutions in the wrong place.

In my experience, improving nervous system function isn’t just about stress management.

It’s about improving the quality of information the brain receives.

Better sleep.
Better energy availability.
Better aerobic fitness.
Better sensory input.
Better recovery capacity.

Better input creates better output.

What’s one thing you’ve noticed has the biggest impact on your recovery?

01/06/2026

𝗠𝗮𝘆 𝘄𝗮𝘀 𝗶𝗻𝘁𝗲𝗻𝘀𝗲.

Despite the busy schedule, one thing remains non-negotiable: Consistency.

Repeating the basics. Training. Nutrition. Recovery. 
Grateful for the people, the conversations, the challenges, and the lessons. 🙏🏼

1️⃣ Better sensory input = better output. Whether it’s performance, recovery, movement quality, or resilience, the nervous system always shapes the result.
2️⃣ Workshop on Behaviour Change – the secrets of sustainable success. 🚀
3️⃣ Thank you for your trust over all these years, .florian Wishing you all the best for your next chapter. 🥺
4️⃣ Final phase of the season. Home games = goosebumps. 🏟️
5️⃣ Brain work with . 🧠
6️⃣ Night out – doesn’t happen too often. 🍸
7️⃣ Knee replacement rehab and the power of sensory input. 🦿
8️⃣ Innsbruck views. 😍
9️⃣ Trying new waffle recipes never gets old. 🍠
🔟 Practise what you preach. Consistency beats perfection.

On to June. 🚀

PersonalGrowt

27/05/2026

No excuses, no fancy setup needed. 💪🏽

A hotel gym + a few smart movement choices can be enough. Add rotation, move through multiple planes, and give your spine what it was built for: movement. Your body (and back) will thank you later.

22/05/2026

Wir haben sehr viel Zeit miteinander verbracht — auf dem Platz, neben dem Platz und vor allem im Gym. 💪🏽

Vielen Dank für dein Vertrauen über all die Jahre der Zusammenarbeit und dafür, dass ich dich ein Stück auf deiner fantastischen Karriere begleiten durfte. 🙏🏼

Bemerkenswert waren nicht nur deine Einstellung und deine Arbeitsethik, sondern auch deine Konstanz:
Nicht ein einziges Mal zu spät zu einer Session.
Immer voller Einsatz.
Immer bereit, alles zu geben.
Mich immer gefordert. 😉

Ich musste dich nie motivieren — du hast diese Motivation immer selbst mitgebracht und damit auch jeden um dich herum inspiriert. 🙌🏽

Lieben Dank für alles, — und Glückwunsch zu einer außergewöhnlichen Karriere. 👏

03/05/2026

𝗔𝗽𝗿𝗶𝗹 𝘄𝗮𝘀 𝗮 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿:

We often admire performance and resilience
in the moments we can see. 🧠

On stage.
In training.
On game day.

But those moments are just the outcome. The real work happens every single day. 💪🏽

In the small decisions.
In the habits that shape your energy.
In the inputs your brain receives—constantly.

How you sleep. 🛌
How you move. 🏋🏻‍♂️
How well your system holds up under pressure. 😓

Because health and performance isn’t driven by motivation. It’s driven by consistency. And consistency is nothing more than repeated decisions that support your energy - not just day by day, but year by year, over decades. 🎯

The same is true for your health. 🤓

Better input. Better decisions. Better performance.

12/04/2026

Vitamin D may be more important earlier in life than many people think.
A 16-year study from the University of Galway shows:
People with higher vitamin D levels in their 30s and 40s had lower tau protein levels in the brain later in life — a key marker associated with Alzheimer’s disease.

Important:
👉 This is a correlation, not proof of protection.
But:
👉 Early-life factors may play a crucial role when it comes to brain health in later years.

06/04/2026

𝗙𝗲𝗯𝗿𝘂𝗮𝗿𝘆 & 𝗠𝗮𝗿𝗰𝗵.

A lot of work behind the scenes. Less posting — more building. Progress is the result of your decisions. Day by day. But not everything is optimization. Some things are just life. 🤷🏻‍♂️

And when life moves fast, I need to remind myself: It’s only a short trip. Enjoy it. 🤌🏽

Recent work reminded me of something else:
Every concussion needs specific rehab.
“Just rest” is not a strategy. 🤕‼️ If you don’t fix the system, symptoms stay.

And after a while, you stop connecting them
to the original injury.

22/03/2026

This is what a high-performance burger looks like 🍔
👉🏽 Manage your energy, not just your calories.

This gives you:
→ high-quality protein
→ micronutrients
→ a solid carb base
→ without the typical bun crash

Just real food that fuels your body and your brain 🧠

⸻

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀

Waffle Buns:
• 1 sweet potato
• 1 egg
• A handful of low-fat mozzarella

Patties:
• 70–80 g lean ground beef per burger
• Salt & pepper

Toppings (your choice):
• Cucumber
• Tomato
• Burger sauce

Optional flavor boost:
• A drizzle of honey
• A pinch of cinnamon

⸻

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀

Cook the sweet potato until soft, then mash it with a fork. Add the egg and mozzarella, mix everything well and cook the batter in a waffle iron until golden and crispy. Season the lean ground beef with salt and pepper, form patties and sear them on high heat in a pan or contact grill until nicely browned. Assemble the burger by layering the waffle, patty, toppings and sauce. For an extra flavor kick, add a little honey and a pinch of cinnamon on top.

Save this for later 🔖

15/03/2026

The shocking truth is that many concussions are never fully rehabilitated. 🧠🤕

Concussions happen more often than many people think. Sometimes a whiplash injuries without loss of consciousness causes problems - even after years. ‼️

Medical teams in professional sport do an outstanding job when it comes to diagnosis and acute care. That work is essential. 🙏🏼

But recovery does not always end when the obvious symptoms (dizziness, headaches, etc) improve.

Research shows that up to 60–70 % of athletes after concussion present with vestibular or visual dysfunctions — systems that are critical for balance, muscle tone regulation, spatial orientation, reaction time and decision-making. 👀🧠

If these systems are not assessed and rehabilitated, athletes may technically be cleared to play, but still operate below their true performance level and operate with higher injury risk. ☝🏽

Functional rehabilitation therefore often needs to include vestibular and visual training, not just rest.

05/03/2026

𝗟𝗼𝘀𝗲 𝗙𝗮𝘁. 𝗕𝘂𝗶𝗹𝗱 𝗠𝘂𝘀𝗰𝗹𝗲.

A recent study compared two groups during a fat-loss phase. 💪🏽

Both groups trained 6 days per week and maintained a ~40% calorie deficit for four weeks. 🥗

The key difference? Protein intake. 🍗

Group 1: 1.2 g protein/kg bodyweight
Group 2: 2.4 g protein/kg bodyweight

After 28 days:

Lean mass
• High protein: +1.2 kg
• Lower protein: +0.1 kg

Fat mass
• High protein: –4.8 kg
• Lower protein: –3.5 kg

More protein led to greater fat loss while still gaining lean mass.

Practical takeaways:

1️⃣ During a cut aim for ~2.2–2.4 g protein per kg bodyweight
2️⃣ Train hard enough to give that protein a job to do
3️⃣ Stop thinking only in “bulking vs cutting”

Body recomposition isn’t rare. It’s just rare with weak training, low protein, and chaotic nutrition.

Valeo

Adresse

Brühler Straße 26
Bonn
53119

Webseite

http://www.valeostudio.de/

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