Pavel Krotov

Most people think staying lean means constantly dieting, cutting out foods, and being strict 24/7.

I don’t see it that way.

I follow a simple framework that helps me stay lean all year round without feeling like I’m on a diet.

Here are my golden “NOT A DIET” rules

No extremes. No unnecessary restrictions. Just a simple framework you can stick to.

The goal isn't to be on a diet forever. It's to build habits that help you stay lean while still enjoying life.

Keep it simple, stay consistent, and enjoy the process.

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2 days ago |[YT] | 145

Pavel Krotov

No time. Too tired. Work’s mental. Kids need me. It’s not a good time right now.

You can come up with a million of them.

Then a health scare shows up.
And suddenly you only need one reason to train.
Just one. The big one.

“I wish I’d started earlier.”

Most of us have said it at least a few times.
Usually about something we left too long.

Don’t let training be one of them.

You don’t need a perfect plan.
You don’t need two hours.
You don’t need a gym membership

You need 20 minutes and kettlebell.

6 days ago |[YT] | 204

Pavel Krotov

Some of my clients (like Harley) struggle with consistency. So do I.

You know when you have the best intentions?

"Tomorrow I will complete that workout."

But you wake up the next morning a bit tired, not fully awake, not in the mood to train.

You think you've got a bit of time around lunch.

Then a meeting overruns by 10 minutes.
Or someone annoys you and your mood tanks.
You push the workout to later.

Later in the evening, you realise you've got another failed attempt in the pocket.

When I get in a pickle like that, I start "luring myself into a workout".
I begin with a step so easy it would be stupid not to do it.

My only task is to put on a tune.
Right now it's “Jump Around by House of Pain”.

Then I skip with a rope for the length of the song. 3:33 min. (You can swap for jumping jacks on the spot.)

That's it. Then I give myself permission to stop.

Worst case, I've done a bit of skipping.
Best case, it's the first stepping stone into a proper workout.

Next it might be a few swings and a few push-ups.

Now the blood is flowing and we're actually back in the game.

Sometimes you need to stop thinking about what you'll do and just take a small step.

For me, it's skipping through a song. That's it.

Usually its enough to do the next step

1 week ago |[YT] | 151

Pavel Krotov

Most days I don't have hours to train.

I also don't want to. I get tired. I get bored. Then I skip it.

But I can always find 20 minutes. So that's how I train most of the time.

Not because it's the best way to train. Because it's the easiest way to stay consistent. And consistency is what actually works.

I'm running a 30 day challenge with my clients right now. The feedback is the same from almost everyone.

They find it easy to show up throughout the week. They don't miss sessions.

Turns out a workout you actually do beats a perfect one you skip.

Here's an example session so you can try it yourself.

20 minutes | 40 sec on / 20 sec off | 2 rounds

Part 1 (2 rounds)

Kettlebell swing
Goblet squat
Dead clean + press, right
Dead clean + press, left
Front to back


Part 2 (2 rounds)

Clean to squat
Row, right
Row, left
Push up
Plank to pull through

Follow along video: bellow

Grab a kettlebell, press play and get it done. You'll be finished before you've thought of an excuse.

Let me know how you get on.

1 week ago |[YT] | 50

Pavel Krotov

Imagine waking up 30 days from now and feeling noticeably different.

Your clothes fit better.

You feel stronger when you train.

You’re more confident in your body.

You’ve got more energy throughout the day.

And, perhaps most importantly, you’ve finally got some momentum back.

Instead of constantly thinking “I need to get back into shape”, you’re actually doing it.

You know what you’re eating.

You know when you’re training.

You’re getting your workouts done without having to constantly figure out what to do next.

That’s exactly what I want to help you achieve with my 30-Day Challenge.

The goal isn’t to give you another complicated fitness plan that lasts a few days before life gets in the way.

It’s to help you build the habits, consistency and strength that make looking and feeling better something you can actually maintain.

Everything is mapped out for you:

• Follow-along workouts so you can simply press play and get started.

• A structured day-by-day plan so there’s no guessing about what you should be doing.

• Nutrition and habit guidance to help you make better choices consistently.

• Direct support and accountability from me through the app, so you’re not trying to do it all on your own.

You don’t need to completely change your life overnight.

You just need to start showing up consistently for the next 30 days.

And imagine how different you could feel if you did.

You can check out the 30-Day Challenge here:

www.trainerize.me/profile/p0w3r/?planGUID=7259c633…

Would be great to have you onboard.

Regards,
Pavel

3 weeks ago |[YT] | 21

Pavel Krotov

Lost your momentum recently?

Fell off the wagon and struggling to find your flow again?

Here’s your goal for the next week:

Don’t try to get fit. Get consistent.

Choose a minimum you know you can realistically maintain.

Maybe that’s:

• 2 workouts per week• 20 minutes per session• A daily walk• Getting your protein in consistently

Make your target achievable, even during a busy week.

Then hit it.

Once showing up starts to feel normal again, we can increase the workload.

You don’t need a massive burst of motivation.

You need a few weeks of keeping promises to yourself.

Small wins → consistency → results → motivation.

That’s how you get your momentum back.

Pavel

3 weeks ago |[YT] | 119

Pavel Krotov

It's Friday. The week has been stressful, busy, a bit of a write-off.

You've missed a few workouts. Feels like the week's gone and have failed again. 

So you tell yourself: Monday is THE day.

Here's the thing though.

We've still got Friday, Saturday, Sunday. That's nearly half the week left.

And you don't need to go all-in on Monday. You know how that story ends. Five sessions planned, perfect diet, full send. By Thursday you're wrecked and back where you started.

The problem was never motivation. You just made the restart too hard.

So do less instead. One or two easy sessions this week. 

Nothing hard, few swings and push ups will do. 

Just enough that next week you're not starting from zero. 

Then next week, two or three manageable sessions. That beats one brutal session followed by another week off, every time.

Consistency first. Intensity later. 

That's how momentum actually comes back.

Pavel

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3 weeks ago |[YT] | 135

Pavel Krotov

Every day we make small decisions.
Sometimes they feel meaningless.

Watch a bit more telly, or get outside for fresh air.
Have a side salad, or treat yourself to dessert.
Squeeze in a quick workout on your break, or check your IG feed instead.

Fine as a one off.
Nobody's perfect and nobody needs to be.

But we're a reflection of what we choose to do more of, every day.

What you do with that over time is up to you.

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3 weeks ago |[YT] | 309

Pavel Krotov

If I only had 30 minutes to train, I would do this…

By the way that what we done in the 30 days challenge today
You can join us by commenting “30in30”

5 min warm up 
21 min workout

Clean (Double or Single Kb)
Lunge
Lunge
Row
Row
Chest Press (Double or Single)
Bike Crunch

5min stretch and mobility

It might sound simple, but trust me, with a decent weight its more than enough.
Quick session and back to work.

Follow along workouts and all 7 days for this week is already mapped out in the app
Also shared lessons on how to start adjusting nutrition and reduce decision making when it comes to food.

All in the app

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1 month ago |[YT] | 147

Pavel Krotov

If I only had 30 minutes to train, I would do this…

And honestly, sometimes 30 minutes is more than enough. 🙌

Here’s the workout:

5 min warm-up

Then set your timer for 20 minutes, 40 sec on / 20 sec off:

• Deadlift
• Squat
• Push-up
• Pullover
• Hip lift

Then finish with 5 min cooldown + stretch.

Done. ✔️

That’s a full body workout in 30 minutes. Nothing too overcomplicated.

And this is actually one of the workouts inside my 30 Days Challenge, which kicked off today.

You can still join us! There are hundreds of guys and girls already taking part, and I’d love to have you with us.

If you’re someone who sometimes struggles with knowing what workout to do, what to eat, or how to stay consistent, that’s exactly why I created the challenge.

You get your workouts mapped out for you, support with nutrition (today I have explained my framework when it comes to putting meals together and how to hit my protein goal) , and a plan to help you stay on track for the full 30 days.

I’ll also be sharing plenty of the workouts here, so you can follow along, cast them to your TV and, of course, suffer with me 😂

If you’ve been thinking about joining, take this as your little nudge.

Reply to this email and I’ll send you the details.

You’ve got 30 minutes. Let’s make them count. 💪

1 month ago |[YT] | 125