Elevate Coaching by Vasko

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Elevate Coaching by Vasko

Evidence-based coaching that elevates your health, physique, and energy for life.

08/04/2026

I wanted to explain why I chose to speak publicly.

This was not just about telling my story. It was about raising awareness of frontotemporal dementia, helping people feel less alone, and using my voice while I still can.

Another part of this is that I am also trying to understand as much as I can about what may help in situations like mine.

I have been looking more closely at research in inherited forms of frontotemporal dementia, including C9orf72. Some of it suggests that physical activity, cognitive engagement, and cognitive reserve may be linked to slower decline and greater resilience.

That does not mean prevention or false hope.

But it may mean the picture is more nuanced than being told there is nothing worth doing, which was very much part of the experience I had through genetic counselling.

The article is in the link in my bio.

13/03/2026

This is not an exclusive list. Just the five supplements that rank highest for me based on research, benefits, personal experience, cost, and convenience.

What would you add to the list?

10/03/2026

Recording this wasn’t easy, but it felt important to share.

Partly to be open about what the last few months have been like, and partly to explain what has been going on behind the scenes. I will likely share more about this in the future.

I am not the only person facing a very high chance of developing FTD or ALS in the future. Thousands of people receive similar diagnoses after discovering they carry genetic mutations.

For many, this comes after already watching a loved one go through the same illness, which makes the reality even harder to process.

One of my goals now is to help raise awareness and contribute in whatever small way I can to the research and progress that may one day lead to effective treatments, and hopefully a cure #.

This experience has also reminded me how much of a gift our minds really are.

After watching my mum slowly fade away, and now knowing I may face a similar future, I have gained a deep appreciation for the brain and the conscious thoughts, decisions, and experiences it allows us to have every day.

It is something we often take for granted, but when you stop and think about it, it really is extraordinary.

13/02/2026

I’m in the best shape of my life. Not many people can say that.

Not because I got lucky, not because of genetics, and not because of extremes.

Just consistent structured training, good knowledge decent nutrition, and repeatable habits.

If you want to feel strong, lean, and in control of your body too, you don’t have to figure it out alone.

Message me and we’ll build an approach that fits best for you.

16/01/2026

How you distribute your weekly training matters much more than many people realise.

If your goal is muscle growth, most people should train each muscle group at least twice per week.

This allows
• Higher quality volume per session
• Better recovery between sessions
• More frequent growth signals to the muscle

After a training session, muscle protein synthesis typically rises for around 24 to 48 hours in most lifters. After that, the muscle is essentially ready to be stimulated again.

Training a muscle only once per week can feel focused, but for many people it means long gaps where no effective growth stimulus is occurring.

Do not waste time or add unnecessary gym hours relying on outdated split routines if muscle growth is the goal.

15/01/2026

One year transformation in the same lighting and position, both taken at the same stage of a bulk.

Latest photo first. Last year second.

This change happened whilst spending less time in the gym, doing more medium to high intensity cardio, and running a better controlled diet. Food quality improved and the calorie surplus stayed much closer to maintenance.

Training became more precise. Smarter exercise selection, more stabilisation focused movements for hypertrophy, and more intent behind bringing up weaker and more responsive areas.

Recovery and sleep were treated as non negotiables rather than optional extras.

Muscle added naturally, alongside noticeable improvements in health and performance.

A big year for both physique and overall health.

02/01/2026

I do not usually offer this level of focus for free, but after a few recent conversations, it felt like the right time.

Moving into 2026, there is more information than ever around training, health, and improving your body. Yet many people still feel unsure about what to focus on or where to start.

This is a space to step back, look at the full picture, and understand what approach makes sense for you. Your goals, your current situation, and how your body moves are all considered together.

If you have been feeling unsure or stuck, this offers clarity on the direction to take as you move into the new year.

You can book via the link in my bio or message me Clarity.

01/01/2026

As I step into 2026, I have been reflecting on the year that just passed.

2025 was a year of real change. The biggest one yet for me.

I reduced my hours in my full time role to put more energy into my coaching business. I helped more people improve their health, confidence, and relationship with their bodies, and that impact still means everything to me. Helping someone change their life never loses its weight or purpose.

I also travelled more than I have in years. Five new countries, new parts of England, and moments that reminded me how important it is to step outside routine and experience the world with intention.

It was also the hardest year of my life. I lost my mum after watching her slowly fade from young onset dementia. That experience reshaped how I see everything. It forced me to slow down, reflect, and question what truly matters.

This year also changed how I look after myself. Less chasing mass for the sake of it, and more focus on long term health, resilience, and sustainability. My training, nutrition, and recovery all shifted with that in mind.

Most importantly, I learned to be more present. To appreciate the small things we often overlook. To sit with discomfort rather than fight it. Growth does not always feel good, but it builds depth, clarity, and strength.

Just like rain helps things grow, even when it feels heavy, difficult seasons can shape us in ways comfort never could.

I move into 2026 grateful, grounded, and ready for what is next.

Happy New Year.

29/12/2025

Some lifts from my first session back in the gym after a short Christmas break.

Currently running three full body days with different focuses, plus one upper body day with abs. Quads and hamstrings are held at maintenance, while specific upper body areas and calves are getting more attention as they are current weaker points.

Most sets sit around 1 to 2 reps in reserve, with some sets taken to full failure where appropriate within the programme.

Feels good to be back hitting the weights and feeling strong. I honestly cannot remember the last time I had an bad day in the gym. This is what becomes possible when training, nutrition, and recovery align.

23/12/2025

No matter what life throws at you, you keep moving forward.
You can adjust. You can change paths. You never stop.

Address

Radlett

Telephone

+447860394999

Website

https://www.elevatebyvasko.com/

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