WORKOUT: Self discipline or betting pool?  

You want to be great, TO pursue your goal and go for it with everything thing you have. You ll do it, not for someone else, but for you. You ll be obsessed to obtain that. 

The question is do you have the self discipline to reach that goal, to train constantly with the same passion and heart every day? 

You have to find that fire inside you, the center of your motivation. If you have self discipline, you ll create the strength that will push you through a great workout.  you ll trick your mind to create it in many différents ways, here are some that works:

Warrior mind: ‘my ennemy, my opponent, is ready, he s fully prepared, he s waiting for me, I have to push harder because we ll meet soon…’

Tricky mind: ‘It’s not a 100kg you have on this bar, its 80kg, and 80 is light for you, you ll make it, you ll make it!’

Goal oriented look good mind: ‘you want to be pump up in this new shirt? Flex, go for another round, push for it and you ll fit it nicely’

Goal oriented success mind: ‘its your purpose, its why you re here, train harder to reach it. Train harder than anyone else to reach this 0,1 spot that belong to the greats’

WHAT if self disciple isn’t enough on some days, isn’t enough for a special goal (loose or gain weight? Add a few kilos to a bar?), I suggest you test the betting pool. 

Find  5 friends and each put the same amount: 100 usd for example. 

It can be a bet of 4 of your friends that think you ll never reach your goal: if you do, you ll win 400, if you don’t, you ll loose a 100usd and they ll win 25. 

It can also be 4 of your friends with the exact same goal, the first one that ll reach it, will win everything.

It’s a great motivation tool, not because you can win money but mostly because you can loose it. You put something on the table and have to fight hard to keep it.

My fitness friend, set up your goals, don’t short change yourself, go for the highest possible goals and never give up. Enjoy the process, go for it with everything you have, WITH self discipline, With mind tricks, but most importantly with your heart.

Please enjoy and feel free to share.


STAR WARS WORKOUT Greatest exercises

Hi All, here is your weekly workout, the ultimate STAR WARS WORKOUT, with only the greatest exercises: Han Solo lunge, paratroopers crawl, paratroopers military walk, light saber moves and gravity crunch. 

Only the best exercises, May the force BE with you. 

And as always, please let me know your requests and suggestions. Which exercise  is your favorite? What do you want more or less of? Let me know.

Enjoy and feel free to share share share.


Kids, Go Get some bruises outdoor!

Kids aren’t made of porcelain, they tend to be overprotected, especially in big cities.

Sure, they ll have fun playing call of duty on the PS4, but outdoor activities are necessary, and if they get bruises and blood along the way, so be it, it’s part of growing up. 

So go play urban soccer even if there is good chance you ll fall on the concrete, go skating or practice scooter in a skate park, you ll definitely get bruises and you ll love it! 

Have fun, fall, recharge and repeat!

kids NEED to experience, learn about risk, and more important they need to PLAY. 

Please enjoy, fell free to share;) 

Public speaking and fitness for kids: building confidence and a set of tools for life 

Today I auditioned for a role in a big budget movie (i ll tell You which one if I get the role;) ), i went for the fun of it but who knows…life is full of surprises.

 What it has to do with fitness gabrielfitnesskid?

 It s very much correlated. Langage and public speaking are essential life skills, the sooner you start the better. 

In a stressful situation, you can react 3 différents ways, its the FFF response: fight, freeze, flee. Why is public speaking one of the main fear and petrify some people? Because your body thinks it’s a threat and apply this FFF rule: you can freeze, flee or just master it.

I had zero stress at this casting and enjoyed it, which is the purpose of it. You ll have to master public speaking one way or the other, at school, with a group of friends, around people you might not know, in your profession… have fun practicing until you feel absolutely no stress: You can act, You can record YouTube video, You can sing and you ll nail it.

But the beauty of starting at a young age is that you might never feel any stress doing it. It starts as a game and before you realize, you ll focalise attention, show confidence, charisma and enjoy the process.

So my friends, here is my advise: Master your body this fitness, master your mind testing yourself repeatedly, and start young;) 

Please enjoy and feel free TO SHARE;) 


Morning routine: bodyWeight workout before breakfast

In this post, despite the title, i wont enter the debate of working out on an empty stomach.  My pre breakfast workout is part of my morning routine and works wonders. Here is the how and why.

I usually set up my alarm clock at 6 am. I start with a big glass of water, put my sports clothes, put my earplugs with some music or a podcast ( I highly recommand joe de Franco podcast, lots of gems and the guy is freaking cool), and my day can start.

I usually run for about 10 min to reach a calisthenic playground where my bodyEight workout Will usually have PUSHUPS, pull up, dips, squat. I go for 3×10. For my 4 and 5th set, I replace pull up by muscle up (with elastic band for now).

It’s usually calm with a nice fresh air and birds singing. Morning jogger or people training, not yet confronted of the stress of day, are all much happier and friendly.

When Im done after about 20 Minutes, I jogged back to home and get a nice shower.

Only after, I take my gfk breakfast. Click if you want to know more about my no Froot Loops rule. 

This bodyWeight morning routine works as a mindfulness practice. Everything is calm, You Just concentrate on your workout and on your day. It sets you up perfectly for a successful day;)

This bodyWeight WORKOUT wont replace my workout training which is usually done late afternoon, but it’s the magic trick that boost my day. Don’t get me wrong,  It’s not about discipline, it’s about having a special time to focus on yourself, on your goals, on questions to make you move forward.

Please enjoy and feel Free TO share!



Hi all, please enjoy my GOKU super saiyan WORKOUT. I had a terrific time preparing it and an exhausting time performing it;) it ll burn your muscle, destroy your cardio like a true hiit workout and …defy gravity. 

It consists of various high TO low  push-ups, BURPEES/jump, high to low squat, elastic push-ups/Kick, elastic squat/Kick and finally  inverted rope climbing.

It ll challenge you as much as being in the GOKU gravity chamber;)

Click the link for the full video workout

Enjoy and feel free TO SHARE.



Conan the Barbarian (1982) is In the pantheon of movies that you ll get you pump up for your workout and for a lifetime.

Like thousands of kids, i watched this 8 years old Conan  push  the wheel of pain and transform year after year into a beast of an adult. I Just dreamt to be at his place;)

Some quotes are legendary: ‘Crom, I have never prayed to you before. I have no tongue for it. No one, not even you, will remember if we were good men or bad. Why we fought, or why we died. All that matters is that two stood against many. That’s what’s important! Valor pleases you, Crom… so grant me one request. Grant me revenge! And if you do not listen, then to HELL with you!’ 

Dont You WANT TO run to workout after such words?? 

For my 50th workout video, I designed a workout inspired by Conan with variations of the power wheel and other great exercises.

Please enjoy and feel free to spread the word!



OUTDOOR training includes a wide variety of activities, from jogging, soccer, parkour…

The fresh air (or polluted city air ) will pump you up and you ll find additional strength being surrounded by friends or strangers.

Right now I’m primarely enjoying soccer games (a lot of them) and calisthenics moves (thanks summer time!)

Parkour is next on my TO DO list. 

Whatever activities you choose, get lot of outside time and always look for fun!

Gabriel GFK

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