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I took this photo after a short trip to Rome ✈️No special fat-loss phase.No extra training sessions.No detox.No magic su...
18/06/2026

I took this photo after a short trip to Rome ✈️

No special fat-loss phase.
No extra training sessions.
No detox.
No magic supplement.

I actually trained less than usual!

Just:

✅ Walking a LOT more than usual
✅ Being on my feet all day
✅ Eating a little less overall
✅ Back to training for a day or two

And I look a lot leaner than usual.

It’s a good reminder that the basics still do most of the work.

Most people are searching for the perfect fat-loss strategy while averaging 3,000 steps per day and spending most of their time sitting.

Before worrying about advanced nutrition protocols, ask yourself:

* Are you moving enough?
* Are you consistently training?
* Are you eating mostly whole foods?
* Are you in a calorie deficit?
* Are you keeping calories under control most of the time?

The boring stuff works.

The truth is, most people would get better results from adding 5,000-10,000 extra daily steps than from chasing the latest fitness trend.

Master the fundamentals first.

The advanced stuff only matters once the basics are already in place.

Judging is by no means an easy job. Forget the hours of nonstop, hyper-focused attention required to catch fast-moving m...
16/06/2026

Judging is by no means an easy job. Forget the hours of nonstop, hyper-focused attention required to catch fast-moving micro-details. If you’re invested in calisthenics and the growth of the sport, you want to give it the highest standard and respect it deserves. ❤️‍🔥

Athletes never succeed in competition without a mountain of sacrifice. When you truly understand the physical, mental, and often financial work it takes to reach an international stage, you begin to appreciate what it takes.

Only then do you understand the responsibility that falls on judges, staff, organisations, and communities to handle these moments with respect, consistency, professionalism, and care. These are often some of the biggest moments in a person’s life and crucial for their growth and development.

I’ve competed around the 🌎 for years and know exactly what it feels like to be undervalued, herded around for 💵, misjudged, and mistreated.

But I’ve also experienced the opposite: organisations that are truly by athletes, for athletes, putting their heart and passion into creating the best possible stage to showcase our sport in a fair and just manner.

The team I worked with this weekend were exactly that a passionate group of athletes/judges with one shared vision. It was an honour to join this judging team: Woj Calisthenics Ruslan Saibov Clare Livemore Gary Nelson | Calisthenics Coach .calisthenics Simão Esteves Tiagoesteves Thank you for your shared commitment 🤝

ED ROCHA | CALISTHENICS and Charlie | THE Handstand Girl 🤸🏽 | UGC Creator put so much thought, care, and consideration into supporting our team and improving the athletes’ experience. It really showed throughout the weekend 🙏

CLU All Nations has the foundations of something very special. If this same energy and ethos remain consistent, I expect only great things as it continues to grow.

Thank you to everyone mentioned above, and to all of the athletes, for creating the moments I live for.

Only love and respect 🙏❤️‍🔥🇮🇹

CLU GORNATION | Calisthenics Brand TEVEO VIVOBAREFOOT

A trip to Rome to judge CLU all nations 🇮🇹 a weekend of competition (celebration) by the international community! The wa...
15/06/2026

A trip to Rome to judge CLU all nations 🇮🇹 a weekend of competition (celebration) by the international community! The walks late into the night through this incredible city after the intensity and energy of competition was something special! It was a pleasure to see some old friends and make some new ones. Something I don’t half take for granted. Thank you to ED ROCHA | CALISTHENICS Charlie | THE Handstand Girl 🤸🏽 | UGC Creator and all the team, the athletes and everyone who made that weekend what it was. Grazie di cuore ❤️‍🔥

When in Rome 🏛️
13/06/2026

When in Rome 🏛️

Great to have the long fella back for a minute 👊🇭🇷 ⬛ ROM SLIGO TNT GYM SLIGO
11/06/2026

Great to have the long fella back for a minute 👊🇭🇷 ⬛ ROM SLIGO TNT GYM SLIGO

Good for the soul 🏊‍♂️🥾🕺🍗🛶
06/06/2026

Good for the soul 🏊‍♂️🥾🕺🍗🛶

THE ASCENT 🗻🆙- 1,025 total reps 🪜The ladder is one of the simplest and most effective ways to build strength endurance i...
05/06/2026

THE ASCENT 🗻🆙

- 1,025 total reps 🪜

The ladder is one of the simplest and most effective ways to build strength endurance in calisthenics.

You start with 1 rep, then 2, then 3, adding a rep each round until you reach your target. The work accumulates gradually, but by the time you reach the top, the volume is significant.

This session looked like:

1st: Muscle-Ups: 1-10
2nd: Pull-Ups: 1-25
3rd: Push-Ups: 1-35
4th: Muscle-Up Finisher: 1-5

(⏰ Resting intuitively between each set to ensure unbroken quality sets)

The beauty of ladder training is that it allows you to accumulate a huge amount of quality work without rushing to failure early. It builds work capacity, reinforces movement patterns, and develops the ability to perform well under fatigue.

By the end of the session:

70 Muscle-Ups
325 Pull-Ups
630 Push-Ups

One set at a time 📈

THE ASCENT🪜The ladder is one of the simplest and most effective ways to build strength endurance in calisthenics.You sta...
05/06/2026

THE ASCENT🪜

The ladder is one of the simplest and most effective ways to build strength endurance in calisthenics.

You start with 1 rep, then 2, then 3, adding a rep each round until you reach your target. The work accumulates gradually, but by the time you reach the top, the volume is significant.

This workout looked like:

Muscle-Ups: 1-10
Pull-Ups: 1-25
Push-Ups: 1-35
Muscle-Up Finisher: 1-5

(Resting intuitively between rounds to ensure unbroken sets and quality)

The beauty of ladder training is that it allows you to accumulate a huge amount of quality work without rushing to failure early. It builds work capacity, reinforces movement patterns, and develops the ability to perform well under fatigue.

Total reps by the end of the session:

70 Muscle-Ups
325 Pull-Ups
630 Push-Ups

1,025 total reps 🪜

Taking one set at a time 📈

A fella came over to me in the gym the other day and said something that probably a lot more people are thinking.He said...
04/06/2026

A fella came over to me in the gym the other day and said something that probably a lot more people are thinking.

He said he’d been wanting to give calisthenics a go for ages but was afraid to look stupid.

Didn’t want to make a show of himself. Landing on his face in front of everyone.

And to be fair, I get it.

When all you see is all this crazy s**t on Instagram, it’s easy to think everyone has it all figured out.

What you don’t see is the years of failed attempts that came before it.

The missed reps or sets or falls.
The meltdowns during sessions where nothing worked.

The funny thing is, the people you’re most intimidated by are usually the people most likely to help you.

Most of us remember exactly what it was like starting out as beginners.

We remember being the one asking questions, struggling with the basics and feeling out of place.

That’s one of the reasons I fu***ng love the calisthenics community.

People genuinely want to see each other do well.

So if you’ve been thinking about giving it a go but keep talking yourself out of it, stop waiting for confidence.

Confidence comes after you start and get used to failure.

Growth begins the moment you get comfortable being uncomfortable.

A fella came over to me in the gym the other day and said something that probably a lot more people are thinking.He said...
04/06/2026

A fella came over to me in the gym the other day and said something that probably a lot more people are thinking.

He said he’d been wanting to give calisthenics a go for ages but felt he would look like an eejit failing attempts etc.

Didn’t want to make a show of himself.

And to be fair, I get it.

When all you see is super impressive s**t on Instagram, it’s easy to think everyone has it all figured out.

What you don’t see is the years of failed attempts that came before it.

The missed reps or sets. The falls.
The meltdowns of sessions where nothing worked.

The funny thing is, the people you’re most intimidated by are usually the people most likely to help you.

Most of us remember exactly what it was like starting out as a beginner.

We remember being the one asking questions, struggling with the basics and feeling out of place.

That’s one of the reasons I love the calisthenics community.

People genuinely want to see each other do well.

So if you’ve been thinking about giving it a go but keep talking yourself out of it, stop waiting for confidence.

Confidence comes after you start.

Growth begins the moment you get comfortable being uncomfortable.

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