Start speaking a new language with Babbel 🎉 Get 60% off your subscription ➡️ Here: go.babbel.com/t?bsc=1200m60-youtube-thebioneer-jan-2023&btp=default&KZfaq&Influencer..thebioneer..USA..KZfaq

@The Bioneer - Don't ever succumb to feelings of imposter syndrome - you are real, relatable & very genuine. That's your true superpower - you inspire us to believe that 'this is possible '. 👊

Nothing you do is cliche, since it's the thought that counts. You are an incredible inspiration, as a person and an athlete. I aspire to have half the strenght you have.

Finding this channel has been a psychological and creative godsend. So I hope hearing that your well-researched, measured, purpose-driven advice has made big impact on people and banishes some of that imposter syndrome. I love training but have always had little respect for my body, and so you have inspired me to properly fuel and have regular maintenance on this bodymachine :) idk how many of your viewers are in my demographic (late 30s woman with no sporting history), but your reach is faaaar!

As a pole hearing Bioneer speak polish makes my hear melt

So one real quick thing, my man. Speaking as a regular dude with a typical, sedentary job who did the typical thing of zone into the job and occasionally think about working out and then suddenly realize "oops, I'm overweight now, gotta fix that": your physique is seriously awesome. As in I literally want to be built like you. Funny enough, when I first found your channel I pulled my wife aside and was like, "I want to look like that, how does that sound?" and she was like, "Yeah, that'd be awesome!" hahahaha. And watching you do all these crazy workout stuff makes me want to be able to do that. I know that words can only do so much, and I can't really speak for the ultra-athletes out there, but as far as us regular dudes are concerned, you are jacked my man. And it is really inspiring to see someone who is pretty nerdy, enjoying superheroes and programming and all that, also being buff. Thanks for what you do dude. It is seriously awesome. Okay, rant over xD

I legitimately fell asleep on the keyboard like that once. Woke up with key impressions on my face and an interesting looking screen. I used to wake up and do a quick 15-20 minute workout. Not really a workout, didn't count to my fitness regime, just movement that was relatively easy and predictable. Just roll out of bed and into it. My general fitness improved, I got started with the day much earlier than I did moping around in the morning, and I ate healthier, because porridge and fruit was so much more appealing after movement, whereas tired and blah it's just coffee and leave me alone. I think I'll definitely bring it back in for Feb. Good luck with your goals. Pancake stretch improvement is definitely on my goal, and I'll settle for getting all the way up into a handstand without worrying about the added pushups. But basically core strength and mobility for my goals. Thankds for sharing.

I'm with you on that Iron Clad rule. Caring for ourselves first before we help others sounds selfish but it isn't. I can't truly help others if I haven't taken care of myself first.

Hard-core relate to 2:38 as a musician. I'll produce something I'm really proud of and put a month into, and then crickets online. Thank you for always being so genuine and intimate in these videos. It makes a huge difference

Finally an honest influencer! I absolutely agree with your ironclad rule concept, but I'm so glad that you are open about the fact that recovery isn't always perfect, that sometimes you need more sleep, that if you work a physical job you need to tone down some aspects of training, rather than just hammer down on everyone to get up earlier and work harder, no matter what. It actually is more inspiring, because if you are a real human that struggles and yet you keep at it, then maybe we can too!

As another british born polak, I really regret not learning Polish from my granddad, similar to yourself... Well... other than kurwa mac! 🤣 Great video as always!

I like the "Ironclad Rule" idea. We are individuals first and foremost, and we cannot be effective members of groups if we are not first healthy as individuals. If that means that individual needs take precedence over group needs sometimes, then maybe that's OK.

Hi Adam, If you're looking for ideas for exciting videos this year there are some things which I thought would be interesting. I hope it's helpful. 1. Expanding on the home gym concept. Especially if you move into a bigger house. Like having a horizontal rope in your bedroom to shimmy across the room. 2. The interrelationship of community and fitness. E.g. how have your relationships with Grant and Liam made you a better athlete? 3. Fitness for different professions. For example, if you're a manual laborer, what are the aspects of fitness which will a) balance out the work you do during the day and b) make you better at your profession? 4. Thoughts on the impact a healthy physical culture would have if it took hold in society. Historical examples to flesh it out (think of the Rogue Fitness documentary Fullsterker). Similar to that, historical figures who were major proponents of a physical lifestyle (Teddy Roosevelt, Socrates, da Vinci). 5. The role of literature/mythology and literary/psychological archetypes in teaching/inspiring us about the body and its capabilities. Think "The Sea Wolf" by Jack London, or the labors of Hercules. And the inverse: the role of physical culture in inspiring literature and the arts. I started watching your channel because of your video about Breath of the Wild and the hero's journey. I don't even play video games but the subject matter is incredibly interesting to me. You might get lots of mileage out of that. 6. Skill acquisition, especially tool use, which makes physical fitness extremely applicable to a given situation. The obvious example is how the use of weaponry enhances combat capabilities, but think also of how knot-tying skills benefit a climber, navigation skills improve a hiker, or first aid skills and equipment benefit any person who wants to be ready for anything. Someone with intimate knowledge of a tool can make it an "extension of their body", exponentially increasing their functional fitness in the sense that they are now far more prepared for any situation. Also super relevant to Batman because he is not only in good shape but good at choosing the right gear for a situation and being highly competent with it. Thanks for all your great work.

Ditto on 2 kids, had my 2nd this year and it completely blew my training out of the water. I used to train at 5am undisturbed but even that timeslot disappeared. Everything got condensed into a crazy routine of toddler and baby minding. The lack of sleep meant I didn't feel safe using weights, even light kettlebells. What worked for me, I bought a weighted vest and i go up and down the stairs in our apartment complex ~6 floors for 15-20 mins once or twice a week. Barely need a warm-up, minimal equipment, switch off brain and go. Several months later I do have more of a routine, so for anyone in that situation just grit it out.

Love your videos💗keep making vids

Polish spoken with a British accent 😂 Reminds me of Sean Connery speaking Russian with a Scottish accent in Hunt for Red October 😝

Dude hearing about your life is not boring. It's inspirational

Thank you and all the best for 2023!

Can't wait to see what the future holds for you and your channel

Happy New Year! All the Best! Thanks for all the inspiration and information your work provides!

Great video. Your stuff definitely some of the best fitness advice on social media.

Bros a Baki character

Can't wait to follow along for another amazing year with you!

Thanks for everything you do Adam!

With you. As per my comment on your previous vid - 2023 for me has no goals, only rules and methods/experiments. a) Superfood breakfast - already noticed a difference over toast b) Functional training more, weights and cardio less - got a couple of Bulgarian Bags... by the power of Greyskull, they're beating the snot out of me c) more sleep... less watching youtube fitness vids until 11.30 d) barefoot shoes - first pair turned up this morning. Went shopping in them, which threw my brain into a loop of 'you're wearing slippers in Co-Op, your nan did this when she lost her marbles'

very much appreciate your work

Happy new year Adam! I am a big fan of your content.

Happy new year!, Amazing video

As always solid goal advice. Wishing ya the best for 2023 keep it up. Thanks 🙏

I'm heading back to the military after doing lots of physio rehab and your physique and training style is perfect for what I want to do. In my opinion I don't think you need to focus more on hypertrophy, but that is your decision and I'll support. I've used your superfunctional trainings to help me as well as ATG from KOTG book and his videos. Functionality matter tremendously in my line of work and you've been a massive help and inspiration, my friend. I wish you luck in our shared endeavor of secretly becoming Batman.

Thanks for your honest sharing.

happy new year Adam

Loved all your videos last year and just ordered your new book, really looking forward to reading it! Thanks for all you do.

I’m sorry to hear that some of your videos didn’t do well. You deserve the highest viewership and great success! I hope this year is one of greater yield and more rest 😊 Best wishes! 💫

Love your channel, mate. Keep going!

5:16 gotta appreciate the Optimus cameo

Never doubt yourself 🙌 Love your channel ! Your a true fella 🌄

I was just building my revised workout routine and updated daily routine with new rules when this vid popped up on my notification. The ironclad rule is a solid strategy so thank you for that. You are really awesome, no need to feel that imposter syndrome, I started training for handstands and doing pull up training inspired by this channel only. Looking forward to the new content 👍👍

Great goals, Adam :) I'm looking forward to seeing what you get upto this year! I really appreciate all you do

Your videos had disappeared from my feed. If that is happening to others it would account for your drop in views. I at some point wondered "what happened to the Bioneer?" and did a search for your new videos. I was pleased to find you are still here. As for my goals, I want to work on advanced body weight exercises: planche, handstand/pushup, front lever....

Mr. Bioneer, I wish you luck in 2023! You're an inspiration to me as I find my way in the world of fitness. You're absolutely right about looking at the bigger picture. I'm thinking about exercise but also diet, school, lifestyle and the future. Thank you so much for the great work you do!!

Hello! Polish guy here. Been watching some of your content and it's very good. Powodzenia!

Notion! Damn, going to do that myself! Good inspiration

Knowing when to train and how hard that workout needs to be(in order to improve,sometimes we push more others less, it's normal,just adjust based on how you feel)is often overlooked but is one of the most important things imo; training in the morning,before lunch or before dinner change not only by your daily routine,but the next day too,as long as you train "as much as you can"(even if is a run only) I did athletics and sprinting/running is way more easy(technically) than ppl imagine,i suggest to watch so videos were you see athletes sprinting(olimpic and what not),once you get how legs and arms moves simultaneously(try to block the arm at 90°and move it back and forth/while sprinting try to move the knee as high as you can while pushing with glutes and calf) -Wear a shoes based on the trail you are running to(athletics track is preferable because of the material its made,if not possible on the road,based on your foot you may need a shoe that absorb more impact),outdoor(in the forest) watch out for your calfs for where you put the foot,on the sand is good because if you go slow it will actually absorb some of the impact(so less risk of injury) but if you sprint your muscle will fatigue more than on the road -If you run in the morning,eat more the evening before,so you ll need less for breakfast (it will become a pre workout) -Work you legs out(yeah no shit Sherlock) sometimes with weight, sometimes body weight doing explosive exercise,smt both(first weight than explosive,same if it's only jogging)dont forget jumping,it help the explosiveness and adapt the foot to resist the impact after a while of training for that(for ex vs fallen 2,5 meters once,landed up on my feet and was ready to run after 10 min,as absurde as it sounds it was an accidental dont even try it) -Your Core too is important to keep you balanced while you run(if while running you move your torso/shoulder left or right based ond the ritme of your run,either you have a weak core or the run is getting you tired(if it happen unconsciously) - Sure there are more things to consider that don't comes to mind rn,well take care and good year

Best of luck. Let's go

Dziekuje za filmy :)

You‘re a great inspiration. I know the challenges with kids and so I really appreciate you addressing the issues of time, lack of sleep and focus. Keep it up 💪

This has become one of my favorite fitness channels on KZfaq. I send your videos to everyone. You’re approach to things is awesome, you’re willing to learn new stuff and then show us in an informative way. Thank you for the content man!

The candor and vulnerability you exhibit in this video is both refreshing and exactly why I'm subscribed to this channel. I look forward to continue learning from you in 2023.

OMG parent of two. i haven't watched your videos in a while. congratulations! so glad to hear it!

I love how honest you are if anything it makes you more of an inspiration knowing that you are human like the rest of us

greetings from Poland. One of the best channels and I wish u everything best for 2023

Wishing you a successful and satisfying 2023! Thanks for all the value you provide each and every week! I'm also working on handstands and have a gymnastics coach to help with that... I'd love to hear more about your handstand journey and breakthroughs. For mobility I'm working on getting palms to floor on a pike stretch.

So enjoy your information

I JUST LOVE YOUR VIDS BRO KEEP GOING!!

I just read a book called the circadian code that you might find interesting mate. Well done on the channel for the year you are an inspiration as always.

great ideas. I am writing down my goals right now

Thanks for the honesty, I struggle to train at this time of year but this helps with the motivation 👍🏻

“Whatever the case, I’m going to go.” Motto adopted. Thanks man. Great work.

You have quickly become one of my favorite creators on KZfaq ever since discovering you through your crossover with JaxBlade. So excited for what the future of this channel holds. You've been an inspiration to so many people and your perspective on health and fitness is a breath of fresh air on KZfaq!

Another great , honest video ! Thanks 🙏

Love these more personal videos, keep it up!

Happy new year Adam. Continue what you are doing, which is great work and journey. Take care of yourself and your family.

Bigger house, yeah!! 🤜

Great to see you back.

It’s incredible that you produced such a volume of quality content with so much going on in your life.

Nice, very inspiring!

I want to say a HUGE THANK YOU! I've following the protean performance system for 3 months now and I've seen a noticeable difference in my body and strength. I'm also glad to see your business is growing and it would be a wise decision to hire more people or delegate some tasks so you can focus on growing and improving your biz! I'm just 2 chapters shy away from finishing your book on Functional training and beyond! So far I love it and find it insightful. I look forward to applying it very soon. This year, for me a big focus, will be mobility as I feel it will be key to unlock other calisthenic moves. Cheers!

Really looking forward to reading your books

I regularly watch The Amazing Bioneer from New Zealand 🇳🇿. I have gained so much knowledge & training skills from this channel which I have incorporated not only my training style but reinvigorated how I view life. Mr Bioneer if you read this comment, keep doing what your doing mate because myself & many others have gained so much knowledge & inspiration from you. Keep being genuine because that is what makes you, in my opinion the best fitness channel out there. I love the iron clad rule, as I try to train everyday and now my 5yo son Alexander joins me on the lawn trying to do crawls, handstands and other crazy stuff....which you inspired us to do. Alex watches you doing handstands etc he loves it. I would love a video on nutrition like the keto diet and lastly if your ever vist NZ let us know would love to meet you in person 😊 To anyone who reads this long winded comment, have a awesome 2023🇳🇿🦇⚡😄

Full of admiration for you, Adam. A lot to put out there, & I wish you the best with it. I'm trying to get to the gym, every other day as a rule. Love the channel 👍

Jedziesz Adam! Tak trzymaj!

Happy New Year Adam, thanks for the video and I appreciate your honesty and humility. My goal is really about consistency and adhering to my routines and programmes so your Iron Clad rule couldn't be more appropriate. I wish you the best of luck with smashing all of your goals in 23!

Hi Bioneer, thanks for sharing your thoughts! This is a confusing time of the year for all of us, either pressured by our expectations or guilt of falling short of them. Watching someone else lay out their thoughts on the matter is helpful to me and I wish you the best in your endeavours this year!

Thank you for this post. I am looking forward to your blog deep dives in the coming year. Your ideas about the big picture in terms of goals really resonates. Coincidentally, I have started training sprints and plan on competing in master's 200m in the next year.

Adam, you've been a major influence for me in terms of my fitness goals. I like the functional aspect of your philosophy and not just focusing on aesthetics. My ironclad rule which I've been following the last few months is to get 10,000 steps in a day. Even if I'm not working out or eat out, i try to get the steps in the day. Have been doing it for the past 100+ days. Thank you for your work in improving the fitness community.

Brilliant video mate respect YNWA brother

Very relevant. Very real. As a blue collar family man myself I know how you feel. I need to evaluate what I want for myself in 2023! Cheers!

TY for the 'ironclad" rule. Useful concept. Love your stuff 👍

Bioneer, I am glad to return to your channel after a month. I learned from 2022 that I didn't go to the gym because of stress over work and responsibilities. There just wasn't enough time for me to do any workouts during the day. But, based on your new routine on waking up early to workout first is what I considered doing as well. I did a lot of research on sleep since my sleep quality has become poor. I am fatigued, anxious, and depressed during the day. And, it may be possible that I have insomnia. I struggle to fall and sleep at night because of all my stress and worries, which leads me to making bad habits. Such as staying up late and going on my phone, but I know this is going to take a toll on me the next day and the day after. I figured it be best if I just focus on getting as much sleep as possible so my body can be physically and mentally prepared. Most of all, my exercises may have to change differently. Working out for 30 minutes in the morning is enough for me to get my body functioning; I just need to be creative based on the type of exercise I would like to accomplish. It could be a full body workout or weight calisthenics, or an outdoor walk with a weight jacketed, haha. I still consider weight training important since I can't leave my strength behind, so it's going to need to be pushed to the morning weekends since I do spend more than an hour there as well. This is the least I could do now for 2023, and I have to just simply...adapt again. Thank you for sharing your new training system for 2023, Bioneer. You still stay realistic and credible about what we all go through in our lives. Whether it be demanding jobs, losing sleep, and tackling other things on our plates. There's still always a way to fit exercise in our lives. And, we have to remember to recover and know that we have to take it easy sometimes. I think it is also a good thing to just figure out what we can control in our circumstances now and see if we can make some changes. Wooo, a lot of words here...jeez. Anyway, I'll be checking in again soon, Bioneer! Good luck with the new year!

Just got your first book. Looking forward to reading it.

Would you mind sending the Notion database that you made your exercise list on? Happy new year to you and thank you for your videos!

I appreciate the transparency! I can relate to certain aspects you expressed in this video and I agree that training must be prioritized since… it’s what we present lol. Definitely with you on the content creating as well. Awesome video! 👍🏽

Thanks for making this video. It feels very authentic and honest. Sometimes I feel like we idealize people online because they seem perfect from their content but they just as flawed and struggle with the same things as we do.

9:26 Your videos have been incredibly inspiring with the physique you have. No lies, just good hard work in all the right ways. Following your advice got me in the best shape of my life (when I’m consistent with it 😅). The realness is all the credibility you need.

Keep trucking sir. You are an inspiration 🫡

Życzę szczęśliwego Nowego Roku! (one of the easier Polish sentences)

You're truly an inspiration @the bioneer

Adam, you ROCK man! Been watching your channel for years and you have to be the realest fitness youtuber out there. Happy new year and best wishes to you and your family!!!

Dude! I've commented before that me and you are a lot alike. And we are still alike. Those are exactly my fittness goal for 2023 also. I look forwards to still be a big fan of your videos and I will still keep watching your videos.

I myself, am also training for peakhuman condition and thanks to your advice and videos I actually found myself in perfect condition all year around. Thanks Adam.

Greetings from Poland ! Huge surprise to hear polish words in your channel :D

I like your iron clad rule. I notice that if I don't prioritize my workout, my kids, chores, work, getting tired, etc. get in the way and my consistency suffers. When I've implemented some kind of rule like this I notice everything else feels better so I think I'll make this an iron clad rule for myself as well.

Your honesty is a breath of fresh air in this world of online fitness. Keep keeping it real. Love your work.

Its nice for me as a pole, to hear that, you're trying to learn this very hard language, i wish you good luck.

Man, kids are a lifetime commitment. Worth it every step of the way, but you have to adapt to make room for their needs. Love your stuff, keep on keeping on brah.

Great stuff love the stream, and now you know more about your limitations and know how to deal with your goals. The inspiration of the bioneer is giving a lot of people so keep the good work kind regards Worrell Robinson

Thank you for all you do, you are an inspiration. And I commend you on your new year self evaluation. As an older workout enthusiast and hearing about your back injury and burnout I would suggest that you train LESS. Too many people get caught up in the “more is better” treadmill of training but recovery if just as important if not more important. Throughout my life of training most of my injuries were a direct result of overtraining. I’m 61 years old now. I started physical training at the age of 13 and have been training ever since with only a few brief pauses. I’ve been a martial artist, triathlete, bodybuilder and general fitness fanatic at various times during those years. About 15 years ago I gave up lifting weights and began doing bodyweight calisthenics twice a week. About 8 years ago I began working out only one day per week and my results were phenomenal. I can now do more push-ups than I could in my 20s and recently set a PR of 77 in one set. Similar results in pull-ups and bodyweight squats. For cardio I walk and hike. I also have an extensive stretching and yoga routine. Not only for flexibility but to serve as the counterbalance for the calisthenics. I agree with you that morning workouts are best because once you’re done with your workout, no matter what else happens that day you know you had a good workout and it frames the rest of your day positively for accomplishment. I also have a rule that I don’t get to eat until after my workout, something I picked up over 30 years ago. As far as shoulder mobility, I use a movement called tea cups, not sure if you’ve heard of them. Well thank you again for your channel and efforts, they are much appreciated. Best of luck to you and your family in the new year.

Hey brother! Thank you for all that you do! Your honest and genuine sharing, your drive to evolve and improve. It is an inspiration and I'm grateful for people like you. You help inspire me to advance and continue to follow my drive to evolve. All the content you give has been super helpful for me - I've adapted so much to my own life and goals and see the fruits of it everyday. Best wishes to you and your family and may the cosmos bring to you a super successful and joyous 2023. Look forward to see all you come up with. Thanks again Adam.

Love your channel, and I strongly recommend your protean performance workouts. Easily the best, most fun group of workouts I've ever done. I've only done 2-4 of each workout and my wife and I are already seeing positive changes! Thanks!