Disney Fit: How to start?

Everybody would love to be in shape. I’ve told myself for years and years that I don’t need to be in shape anymore, I was old in my mind, I didn’t need to prove myself anymore. How could I ever been this wrong?


First determine what you goal is. What kind of body do you want to achieve? Do you want to build for speed? Do you want to build for strength? All goals need a different approach and all goals need a lot of dedication.

My Personal Goal

I’ve been playing sports since the age of four. I’ve been playing the higher competitions since I was twelve. And in my early 20’s I wanted to get into the army and with those workouts I’ve learned a lot about my body.

I’ve learned that rather built for agility, I’m built for brute force and stamina. I might not be able to run a marathon, but I can lift a lot without problem and I can go on with heavy tasks for hours on end.

So if you are me what kind of training should you do?

Gaston Workout

I’m doing what I like to call a Gaston workout. Gaston is a war veteran, he’s build as a barge, he’s built to conquer his enemies and the girl.

How to start?

I started way too hard, way too soon. I started doing 4 sets of 12 push ups and 25 crunches. The first couple of days started out great, I could do the sets without much problems, it has been a couple of years but I could get it done. But after a week I started getting a lot of pain in my lower back. So learn from my mistake and take it easy at first.


Pushups will give you a great feeling, a real Gaston feeling. After a couple of days you will feel that your arms will be tighter than ever and you’ll see your muscles grow. This will give you a great feeling of accomplishment.
Make sure you test out how much you can do for the first time you do your first set. Don’t stop when it starts getting more difficult, but push trough and when you cannot go any further and set that as your bar and work to get there without problem.


Crunches are something that a lot of people dread in the beginning. Because when you start it feels pretty hard to do. If you have a belly like I had, you will feel like you can’t even get up high enough.
But remember, no matter how hard it is keep going. No matter how de-motivated you get, keep going. your abs will be the slowest to evolve to something great, but when you do notice difference you will feel amazing!

Advanced Gaston Workout

With pushups and crunches you will get far, but it isn’t good enough to go full Gaston mode. You will need to dedicate yourself more and more to achieve this goal.


Jogging is a great way to get your stamina up. If you want to become a Gaston, you need to be able to go on for a long time without any problems.
When you start jogging set a low goal. If you are like me, you haven’t done any jogging in forever, so start with a kilometer or two. Then see if you can run it in one go. If you can’t, don’t worry, you will get there eventually!
Set an easy speed so you don’t get winded to fast, but don’t do it too slow either. Give yourself a challenge and do it regularly. When you see your progress you will feel like you can take on the world. Because you can, who is out there to say that you can’t?

Pull Ups

Ok so pull ups are something that is incredibly hard. Right now I still am around 100 kg’s and believe me, pulling up 100 kg’s isn’t easy. But I started last night after work at the local outdoor gym to see if I can. I got 4 in, I couldn’t get my chin above the metal bar, but I could do some. Remember, this is more of a marathon rather than a race. You will need time to get better, and when it does go better you will get addicted!


Go out there and become a Gaston. I don’t mean the personality, I mean go out there and become the buff person you always loved to be.
Strength and stamina are two things people would love to have, but are not willing to do the work for it. Yes it will take a lot of work, but it will be very rewarding!
I will try to write more about this subject if people are interested in it, I would love to inspire people to become the best version of themselves!


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