Hey there and welcome to my very first fitness blog post! I know many of you have been waiting for this and it is my pleasure to share the experience I have made in fitness over the past 15 years. During my time at college, I took part in fitness competitions and even coached athletes. This taught me a lot about the human body, effective training sessions and various nutritional strategies.
So I can reassure anyone who now fears that this category is all about pumping iron. Topics such as nutrition and various diets, supplements, bodyweight training (e.g. military fitness), mobilization exercises, meditations and much more will be covered.
A few days ago I shared my current training plan in my story on Instagram and I thought that would be a good opportunity to open this new section since some of you ask me to repost it. Now you have the option to come back anytime you want to look it up and ask questions in the comment section below.
The heart of a champion is a lightswitch that’s always on. It doesn’t go on and off when someone is watching. It’s constant!
Greg Plitt
Before we take a closer look at my plan, I want to tell you that the most important thing of being successful is a strong will and continuity. You’ve probably heard this a couple of times, right? Well it’s true. Whatever your goals are, you probably won’t reach them, if your are not willing to pursue them over the long term and put in the work. Also it won’t help you to have the best coach with the most fanciest plans, if you don’t understand them. That’s why I put my plan here so we can talk about it. Does that sound fair enough?
Following main factors I do take into account when creating my plans:
1. Muscle stimulus Every training session is about stimulating the muscle to the maximum, regardless of whether you want to burn fat or build muscles. Find the pain and work with it! 2. Intention It is very important to know where you are and where you want to go. In my opinion the training shouldn’t change that much in respect of building muscle or losing fat. Especially when you are in a caloric deficit, it is important to “let your muscles know” that they are still needed, because you want to burn fat while maintaining as much muscles as possible, right?
3. Focus Everyone has their weak points that they want to work on. The plan should be based on that. By that I also mean that you shouldn’t cling to one plan always doing the same exercises, but vary from time to time.
My current plan is based on training all major muscle groups separately. In addition to saving time during the week, this has the advantage that I can give the muscle enough time to recover. So the plan is great for building muscle, which is my current intention. If you take a closer look at the exercises you will notice that the respective muscle group is being trained from different angles during the session. At this point it becomes clear that this plan is not for beginners. As a beginner, you should first look to build up certain basic muscles before you start to split your plan into muscle groups. Here I recommend a full body plan, for which I will write a separate blog post.
You now have the opportunity to download my plan, print it out and use it as a documentation aid in your training to see the progress.
Note: I don’t want to convince you to get a tattoo, but rather encourage you to think about it very carefully before you go to the tattoo studio since this little piece of art will become a part of your whole entire life.
In this blog post I explain the meaning of my tattoos, which stories they tell, how long it usually takes me from the first idea to the finished template and which projects I am currently planning.
Tattoos mean much more to me than just color pigments stabbed under the skin. Every single one stands for something I have experienced, they remind me where I am coming from, what I’ve been through and what I stand up for. I couldn’t get a tattoo just because it would look good.
I directly jump to my first tattoo I got when I was 19: the anchor on the inside of my biceps.
As a symbol of love, the anchor symbolizes on the one hand deepest emotions and on the other hand the bond with my loved ones. It symbolizes my friends and family who are always there for me when things get difficult – A home port that provides me protection and security.
In addition to these meanings, my anchor traditionally stands for crossing the Atlantic Ocean with the GORCH FOCK – the sailing vessel of the German Navy. The number ’11’ stands for the duty department I belonged to on board and throughout the years it became my lucky number, too. Besides from cleaning the deck my main duties were to maintain the ship (paint and repair work), climbing the masts to set sails and be on watch while at sea. From the very beginning I enjoyed the craft as a seaman – working with ropes, metal and paint became a part of my life and still is.
In a previous blog post I told you that that time had a quite positive impact on me and my future development. Already knowing this was a big chapter of my life I started to think about getting a tattoo which stands for that period of life and tadaaa one year later I got it done. Like most of my tattoos, I drew it on myself. When choosing my tattoo artist, I made sure that he is familiar with seaman symbolism and black/grey style. The entire session took about 6 hours.
My largest project is my back tattoo so far, which took two sessions, a total of 21 hours to complete it and has various meanings to me:
Worldmap Based on maps from the 17century it separately shows the western and eastern world as well as the polar caps. It represents my passion for traveling and the freedom you feel while doing it. At first I wanted to mark every place I’ve been to, but decided against it, because it would be too confusing. By the way: the brown spot on the right is a birthmark. I asked my dermatologist before and made sure that I can get a tattoo over it.
Neptune According to the roman mythology, Neptune is the god of all seas. Water is his element and as the ruler of all living in it, tides, waves and weather obey his trident. He represents my passion for seafaring and crossing the equator the first time in 2015.
Mermaid The mermaid has been a mythical figure for thousands of years. Most of these stories tell how mermaids seduced seamen with their beautiful songs and appearances, sometimes to trick them so that e.g. the ship runs aground. It is said that a mermaid’s kiss will bind a sailor to the sea forever. As an equivalent to Neptune she stands for the connection I feel when I’m at sea in a spiritual way.
The full-rigged ship The ship on my right neck symbolizes the circumnavigation of the legendary Cape Horn that I did on board GORCH FOCK and is another traditional sailor tattoo. Due to the prevailing currents and weather conditions, Cape Horn is still one of the most dangerous sea areas in the world and is located at the southernmost point of South America, where the Atlantic and Pacific Ocean meet. In this area the sea knows no mercy and can be so unpredictable that no other sea route has claimed so many victims as this one. For a successful circumnavigation of the cape you have to prove your craft and navigational skills as a seaman, which is why my comrades and I received the title “Cape Hornier” afterwards.
The whale I admire whales because of their great ability to navigate and communicate. For me whales stand for safety, sensitivity, consciousness and harmony with the nature. The whale’s fin on my left neck stands for creativity and emotional profundity.
This tattoo probably means the most to me because it represents the love to my father who passed away in April 2019. I had a very close bond to him and he taught me so much. My decision to join the Navy was mostly made with him. He was the one who shared the passion for seafaring with me and always followed along my trips online. Whenever I ran into a new port, he called me to ask if I’m ok and how it is to be there. I miss that a lot, but whenever I’m at sea I feel most connected to him especially in addition to his bedtime stories he used to tell me when I was a kid. Besides the Flying Dutchman and Nessie from Loch Ness, he kept telling me about the Man in the Moon, which is why I often see the moon when I need his advice the most. Therefore I’m considering adding a moon to the tattoo. As a teenager he wanted to join the navy himself, but because of his injuries as a competitive gymnast and fencer, he got retired. However, he was able to make this experience with me.
The seaman skull stands for the transience of everything we know. In my opinion, the sooner we accept that everything will come to an end, the more we can enjoy the moment itself.
The rose stands for love, loyalty and passion and if you look very closely you can also see some numbers below the skull, these are the coordinates of Cape Horn (55° 58.44′ S 067° 16.18′ W)
This tattoo was the first project brought to life by Inklabs, a tattoo studio that regularly hosts artists from all over the world, where you can always find the right style for your tattoo and even stay overnight if you come from further away like me.
This tattoo project is my newest and probably the most complicated one so far. The basis of this tattoo shows a nautical map of the sea area Cape Horn. On request to the Federal Maritime Shipping Agency I received explicit access to a sea chart from 1918. To date, there is no map that shows this area more accurately in terms of navigation like this one, as it is just too dangerous to measure it.
Lighthouse It provides light in the dark, guides ships safely through the water and is an important guide. It stands for being ready to take new paths / challenges in life that may be uncomfortable.
Albatross The Albatros is the figurehead of the GORCH FOCK. If you ever seen an albatross in its natural habitat you know about the elegance of this bird. As a symbol of lightness and loyalty it stands for my attitude to life.
Compass Even if compasses are becoming less and less important in the age of Google Maps, they are still irreplaceable as a means of navigation in seafaring. It should remind me where I come from and help me to always find my way back home.
North Star In addition to the compass, it stands for always chasing my dreams and to keep me from losing my path in life. Both – compass and north star – show the correct north direction on the nautical chart and point to the skull.
Turk’s Head Knot The knot around my wrist indicates my former rank as a deckhand. Placed at the end of my sleeve and with its meaning of infinity, it stands in direct contrast to the skull at the top.
The whole project took me 25 hours, 3 sessions, 2 artists and years of thinking about it.
As you can see, all of my tattoos have a very special meaning to me and I don’t want to miss any. On average, I think about the tattoo for about 1-2 years until I really get it. Just like now. I am currently planning my left sleeve, which will show something completely different compared to the right one. It will represent many aspects of my adventures and travels, but I’ll definitely create a separate blog post for you when the time comes.
If you have any questions about my tattoos, your (first) planned tattoo, how to care a fresh tattoo,… let me know in the comment section below
When I come home after a sea voyage, it usually doesn’t take that long for me to get wanderlust again. After returning from my assignment in the Aegean in February, I traveled to California for the wedding of one of my best buddies, Bryan. During my stay, I also traveled to parts of Central America, including a short trip to Tulum in Mexico. In this blog I tell you about my experience in the jungle.
My journey started with the flight from Los Angeles to Cancun. After a short stay in on of the greatest the tourist hotspots in Mexico, I wanted to visit the more relaxed region of Tulum. Over the years Tulum has developed into one of the top destinations on Yucatán Peninsula, with countless cozy cafés, restaurants and bars in the jungle that have direct access to the wonderful Caribbean beach. The city is about 100 miles south of Cancun, the easiest way to get there is by rental car, taxi or shuttle, as you have to change several times by bus. If you visit Tulum the first time like me, this can be very confusing. If you decide to take a taxi or shuttle, make sure you agree on the price with the driver in advance, because they charge tourist more than local people.
When you arrive in Tulum, the best thing to do is to get a bike if your hotel or hostel does not already offer it, because then you can easily reach all the places. The choice of accommodations is huge. I chose the Azulik right at the beginning of the hotel zone. The resort has an incredibly relaxed ambience with dreamy cabanas, all of them have a beautiful view of the sea. The entire facility was built almost exclusively from natural building materials and just visiting this place is worth an experience. Upon arrival, you will be guided through the hotel complex by personal servants, the so-called “Angels”, because it is very easy to get lost here, especially at night. In addition, you can participate in a kind of “cleansing” in which you are welcomed with sounds and aromatherapy, in the style of the Maya, so that you can relax immediately after arrival.
I spent the first evening in the “Gitano”. At night, the restaurant turns into a chilled lounge with an exceptional cocktail bar. Here you can join your friends in one of the seating areas, surrounded by plants and palm trees. In addition to the cocktails, you can also have small tasty snacks before going on one of the dance floors with your own DJ. Most of the time, they play dance / electro that matches the jungle, which makes it very easy to adapt to society. Connection can also be found very quickly here. The people of Tulum are all very open-minded, friendly and helpful. The bar isn’t the cheapest, but it’s one of the best in town.
The next morning I was gently awakened by the sound of the sea in my cabana in the Azulik and after breakfast I began to explore various places in Tulum. My first destination was the Hotel Casa Malca, about five miles away, a villa that belonged to one of the greatest drug lords in the 90s and served as a hiding place: Pablo Escobar. Before the villa was renovated into a luxury hotel by the gallery owner Malca, it stood empty for years because it was confiscated by the Mexican government after the death of Escobar. The hotel complex has several pools, a steam bath and a walk-in rooftop. Inside the villa there is an interesting, almost bizarre exhibition which I had subconsciously associated with the former drug lord. The hotel complex is located directly on the snow-white Caribbean beach with a turquoise-blue sea, where you can relax with some tacos and guacamole.
After my stay I went on to the next spot, the “Matcha Mama” bar. As the name suggests, here you get everything your Matcha heart desires, from delicious cereal bowls to milkshakes and ice cream. After a short refreshment I visited to the famous “Jungle Gym”, a gym which is located right on the beach. According to Men’s Health, the facility is one of the best gyms in the world. Unfortunately the studio was already closed, since it was after 5:00 p.m., but training outside was still possible.
After a short training session I continued riding to the “Raw Love” Cafe, a vegan restaurant in the “Ahau Hotel”. After you have passed the impressive craft at the entrance of the restaurant, you can visit a small exhibition with oversized dream catchers. I spent the second evening in my hotel because there were also excellent opportunities to enjoy the nightlife. In the evening there was a party in one of the “nests”, which could only be reached by a suspension bridge. With cocktails, relaxed music and nice company you could admire the sunset from there. The next morning I went back to the airport, I would have loved to stay longer afterwards
My entire stay in Tulum was one unique experience for me. It is very easy to relax and escape the stress of everyday life . Three days is definitely not enough to see all the places; as I said I wish I could have stayed longer and I will come back for sure! In my opinion, Tulum is one of the most beautiful places in the world.
For a long time I thought about which topic would be the best to write about as my first blog. At the same time, I asked you what you would like to read a few weeks ago. The majority wanted to find out what made me to the person I am today. I think this topic is very suitable, because many of you just know me superficially, since social media only offers a certain level of depth. In this article I will tell you how I found my way from a small, inconspicuous village in the middle of North Germany to the big wide world and above all, to myself. I dare say that afterwards you will know me much better than before.
I could go the long way around and tell you about my childhood, but that would definitely go beyond the scope of this blog. The most important thing you should know is that I grew up with my sister on the countryside. My mother raised us and made sure that we got involved in sports early on, while my father, as an independent management consultant, looked after the family and was always my role model. I learned early on that diligence pays off in life if you can only steer it in the right direction. From martial arts to tennis to football, I tried different sports and won one medal after another. Due to an injury in football, I found my passion for fitness, which strengthened my willpower and made a significant contribution to my personal development. However, my path as a fitness athlete is another topic that I would like to write a separate blog about.
As sometimes is the case, as a teenager I had no exact idea of the direction in which I would later go in my career. However, ships have always interested me because my grandfather built small models with me and I generally felt a great bond with the sea. After I finished high school, I was ordered to military service, which was normal in Germany, if you hadn’t planned any further education. The medical test turned out that I am more than suitable for the Navy. My military advisor told me about a ship that had planned a great trip around the legendary Cape Horn: the sail training ship GORCH FOCK. He further advised me that it would be best if I tried to be on it because it would allow me to travel the world. For me, this was my first big decision because the trip was supposed to last half a year and should start on the other side of the world. I had never been away from home for more than a week to that date! After I had discussed the project with my dad, whom always provided great advice, I decided to go this route, plus, the schedule of which ports we’d visit was quite appealing.
Basic training was tough and shaped me in a positive way. It broke me down and then brought me up again so I learned how to stand on my own two feet. In addition to my successes in sports, the military contributed a large part to my character development and decisively determined the professional course of my life. After basic training I was flown with my comrades via Cape Verde (Africa) to Buenos Aires (Argentina) where the GORCH FOCK was at that time and so the adventure around South America began with an incredible amount of impressions from different countries and their cultures. During my time at sea, on average about two weeks at a time, I learned how to deal with myself. This kind of self-reflection helped me a lot to get to know myself better and how to set precise life goals to pursue.
After six months at sea, I came home as a different person. The boy who didn’t know what to do in life a half a year earlier had disappeared and a man came back with specific goals to achieve. I highly value the experience on board the GORCH FOCK, because that’s where I learned what seafaring and comradeship really is about. As much as I liked the craft as a sailor, I soon came to a point in which I noticed that I wanted to take on more responsibility so I applied for the officer’s career, which was my second big decision in life. After another recruitment test, I received the suitability as an officer and started the 12-month officer-training course at the Naval Academy in Flensburg. The training was focused on the basics of leadership and was followed by nine-month of various advanced courses, which gave me the knowledge I needed for my first assignment as an officer on board a frigate-type warship. At the age of 21, I took over the duty of the second navigation officer and thus had the responsibility I wanted on which I continued to grow. I got deployed on my first mission in the Indian Ocean to prevent piracy, which lasted six months. My main task was to lead my personnel on the bridge during my watch and to implement the commands of the commander. I also got to see a lot of ports from Middle Eastern countries: Israel, Egypt, Djibouti, Yemen and Oman, but also Madagascar and the Seychelles.
I realized that I have already seen so much of the world that most people will never see in their entire life. I started taking photos and posting them on social media to share the experiences with all my friends. After the assignment and a year on board had passed, I started my planned nautical studies, which laid the cornerstone of my career to become a captain in merchant shipping. In parallel to my studies, I began to pursue my passion for fitness more intensively and since my grades were very good, I prepared for my first fitness competition. Immediately before my first competition in Berlin, I was represented as an athlete at the largest German fitness expo. I made many friends there who shared my enthusiasm and supported me during my preparation. Completely unexpected, I won the Berlin Championship and became German Champion in the Men’s Physique class one week later. With this title, I was given the opportunity to take part in international competitions of the IFBB amateur league. I did not let this impact my grades though. Every day consisted of lectures and fitness – nothing else. The hard work and dedication once again paid off. I ended my last season with the European Championship in Spain, where I was among the top ten athletes.
Shortly afterwards, I successfully completed my nautical studies, returned to the Navy and took on my second assignment as an officer on board a new frigate. Since many of you wanted to know more about my main job as a Navy officer, I combined both of my passions – fitness and seafaring – on social media almost two years ago. This characterizes not only my social media but also me as a person. I noticed that within a short time I became a role model for hundreds of thousands of people, known as ‘My Crew’. I am thankful for every one of you and the support you give me every day.
My intention is to give something back. I want to reach young people who don’t know what do and have no goals in their lives. I don’t know where I would be today if I had decided against military service ten years ago and refused to go to the Navy. Incidentally, I thought about it briefly, because I went to the medical aptitude test with a school friend of mine who spent the whole trip thinking about how he would best manage to avoid military service. You see how great the impact can be and what chances you may miss if you let yourself influence by others in a way you probably gonna regret. Therefore, my advice to you is to listen to your inner voice, deep inside you already know what you want from life.
Ich stimme zu, dass meine Angaben aus dem Kontaktformular zur Beantwortung meiner Anfrage erhoben und verarbeitet werden. Mehr Informationen: DatenschutzerklärungCookie settingsZUSTIMMEN
Datenschutz
Privacy Overview
This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.