How This Entrepreneur Got Jacked in 4 months
In this YouTube interview, coach Lucas Wilhelm Hedenbäck talks with his client Tonda, a Czech sales manager and podcaster, about the 4‑5‑month transformation program that helped Tonda gain muscle, confidence, and healthier habits. Tonda explains his prior lack of motivation, the difficulty of maintaining fitness in a work‑focused environment, and why he chose Lucas after seeing his Instagram presence. The conversation covers the program’s structured training and nutrition plan, the addition of lifestyle practices such as salted water, daily stretching, journaling, sunlight exposure, and cold showers, and how these contributed to increased energy and a more health‑first mindset. Tonda describes the mindset shift that translated physical results into greater confidence at work and in daily life. He also shares his initial hesitation after the first meeting, how he overcame it, and offers advice to prospective clients: just try the program, follow the plan, and let the results speak for themselves. The interview emphasizes that health is the foundation for all other life improvements, positioning the program as a holistic, life‑changing system rather than a simple fitness routine.
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Yeah, yeah, yeah. It definitely boosts my confidence. Definitely that I'm no longer worried about taking my shirt off when I'm at the beach or something. Yes, that was definitely one point. But yes, it boosts you with the confidence because when you like really look in the mirror and see, and not just see like yourself, but see all the work that you have done to get to this physique, it's like telling yourself, why couldn't I do something similar in different areas of life, for example? So it just puts you in a mindset where if you spend or invest your time wisely in something that, that it's important, or, uh, yeah, it's important, why not like achieve similar results in different areas? So probably this mindset, I would say.
All right guys, welcome to this little interview. Today I'm joined by my lovely client Tonda. Tonda, please introduce yourself to the listeners.
Yes, hello Lucas, hello everyone. Yeah, my name is Tonda. I'm from Czech Republic. I went on the program with Lucas for 4 or 5 months and I must say that it changed my view of working out, of training and of nutrition and everything else. I've been struggling the past couple of years without motivation or anything for really hitting the gym or anything else or keeping the good nutrition. So I wanted to find some— I wanted to do some changes. That's where I find Lukas on Instagram and we went on this program together. So that's probably everything about me.
Yeah, tell them as well, what are you doing?
You're running your own podcast and tell them your Yeah, we're running our own podcast with my friend, with my best friend about English Premier League because we are football fanatics. So that's what we are doing. I'm also a sales manager for a Swedish company in Czech Republic for packaging solutions. I'm in charge for all the automotive industry in Czech Republic. So that's my main job, I would say. And also, yeah, the second important thing This is our podcast where we would like to grow, grow more, grow on social media, Instagram and everything else. So if you're a football fan, I think, and you understand Czech, you can listen to us.
Listen. Yeah, no, that's good. Awesome. I guess diving straight into it as well, Tonda. What do you think was holding you back from reaching your goals before we started working together?
Like I said, it was probably lack of motivation, focusing on work, focusing on Everything else except, I don't know, myself, my my health and everything else. And I was never the type of type of guy who would like get who would get get fat like fast or anything else. But because I was into sports my whole life when I was at I don't know high school and and and stuff like that. But after after that I stopped probably like almost with everything every every. Sports activities, and after a few few years I could see it on myself. I could saw it that that my body needs some some change, and to to focus on everything alone without program, without coach, or without any any help. And also when you are in an environment where it's not normal for people to to hit the gym or to focus on your health, it was really struggling. It was very hard. So that's why I said to myself that, okay, I probably need to find someone who can help me with this. And so that was the main reason.
Yeah, no, I can definitely relate. I remember me back in my days when I worked at the— or when I worked corporate as well, when I worked at one of the biggest banks here in Sweden. It's as you said, like the environment is just unfortunately not very health, I guess, oriented, if that's— that's probably the easiest way to describe it, which is, uh, pretty unfortunate. You know, if you're— if you're the one going in and working out and eating clean, it's almost like you're looked at as the weird one.
Yes, exactly, exactly.
Yeah, but I guess that's—
that's—
that's just the name of the game.
Yeah, yeah.
And I— I guess also, as you said there, being— being busy, I guess, having all— all, um, tasks on your table, trying to figure everything out yourself is also obviously, um, pretty time inefficient sometimes. But yeah, awesome, Tonda. I guess also, why did you decide to, to go with me? Obviously there's 1,000 people out there. What, uh, what— yeah, why? Tell me.
Yes, uh, I think that I, I still remember, uh, when I was like going through Instagram Reels and, and anything, and I saw someone who looked like, uh, Very good, in my opinion, and not like not like and it was your Instagram, and not like I mean like good like you would have I don't know enormous physique and something like that. But I saw someone who look like very clean, have very good like is shredded and and everything else. And then I then I started follow you on Instagram, and I remember that I was going through your videos, and I was saying like oh this this this guy is. Is a bit different from the, from the guys that I follow on social media, like from Czech Republic. Uh, so I, and I still don't know many people from Czech Republic that would like to have the same or similar mindset as, as you have, probably. So I was following you for, I don't know, a few months or a few weeks or something like that, and then I downloaded, uh, some, uh, I downloaded some, some, I don't know, some video about maybe a A workout or stretching or something like that. And then we somehow got in touch on Instagram, and I decided to join the first meeting. And on the meeting, I was like, yeah, why not to try it? I still need someone who would help me with my health and everything else, so why not to try it?
Yeah. Makes sense. Did you have any hesitation before signing up?
Not before, but after. Like after, like, I don't know, I mean, like after like a few months, but after like after the meeting, I was like, oh fuck, what did I sign up to? I was like, really, is this, will it be really worth it or something like that? And I was like, okay, let's try for a first month. And then we will see. Then I can just say, okay, it's not for me, I can quit or anything. But during the first month, I was like, I really enjoyed it, I must say. And that's why I was like, okay, it's fine, everything's good. So why not just like finish or go through the whole program and see where I am in a few months? So yeah, that's— so I did not have a hesitation before, but a few minutes after.
That's the— I think that's the usual when the, like, the reality check kicks in. It's like, oh shit, what did I just—
Yeah, because on the meeting it was like talking about everything, how perfect it can be after a few months or anything. But after the meeting it was like, okay, then send me some pictures of your last food or of the food you're eating. Send me that and send me that. And I was like, oh, that's so much work I have to do and I don't want to do it. So, so, uh, yeah, that's, that's where the hesitation, uh, came. But, uh, yeah, but, uh, I somehow made it.
Yeah, somehow. Fine, we made it through. Yeah, it's, it's good. I guess, uh, what I always like to remind myself at least is, you know, if it was easy, everyone would do it. If, if it was easy, everyone would have the 6-pack and be shredded and whatever. But yeah.
Exactly.
I mean, let's be honest, it's not. It requires hard work, just like anything else.
Yeah.
All right, Tonda, I want to hear from you as well. With your own words, what do you— what have you been able to achieve in this time frame of us working together?
To achieve? That's a hard question. But I think that I still remember from the first meeting that I said that one of my goals is Like to look in the mirror and see someone who I'm like proud of, I would say. And I don't want to say that it 100% happened or that every time when I look in the mirror I say, oh, that's the guy I always wanted to be. But to see that I really did something that changed my body and health and the view on the health as well. And yeah, so probably this will be the goals. And also, like, yeah, it really changed my mindset that I really want to, like, hit the gym, not because I'm on some program or anything else, but because I want to be healthy. I want to look good. So these were probably the achievements. It's not something that I would, I don't know, ran a marathon or won some trophy or anything else. But, uh, probably maybe about, uh, about the mindset.
Yeah, I love it. It's as I say all the time, you know, you should— health is priority, priority number one, and then a good physique is a byproduct, byproduct of that. Health comes first and then the physique comes as a byproduct. It's, uh, that's the order.
Yeah, and, and regarding the health, yeah, I can, I can see or I can feel on myself that I have like more energy, uh, yeah, that I normally think about food that is healthy and not unhealthy. So these little changes, that are, I think, the main achievements.
Yeah. Can you tell them as well what we— what specifically did we do that was kind of different to what you'd been doing before? What do you think made the biggest change also in order for you to have been able to achieve these, uh, these results as well?
Uh, I've never been focused on, uh, training and nutrition like together, so that was probably the main thing or the main game changer. And also, uh, like it was very easy for me to follow a plan, that there was, there was a, there was a plan for me that I was just going through And I found it like not easy, I would say. But yeah, like what was the question one more time? Maybe I'm talking about something else.
What specifically did we do different compared to before?
Oh yeah, yeah, like to have a plan. I never had a plan about like working out or hitting the gym or sports or anything else. So that was the main difference that I was following a plan. And, uh, and the nutrition. Yeah, I never, I never focused on nutrition. I always thought that if you work out a lot, you would always look good, and it doesn't matter what you eat or what you put inside your body. So like, this was the, the main, main change.
Yeah, I guess focusing on the whole package. Yeah, it's so important.
Exactly.
And, um, what are some also some personal or some things that we've been personally able to implement In your routine besides just eating and training, I guess. I'm talking lifestyle variables because obviously that plays a huge role in it as well. Do you have something to say on that?
Yeah, I might say that you told me on the second meeting that it's good to drink water with Celtic sea salt on the training and also normally during the day. And I must say that it tastes good for me. I know that you don't like it that much, but that is something what I'm doing like normally. But regarding the, I don't know, for example, stretching, I do stretching every day. Second thing is journaling. I have my own journal where I wrote some Some things every, every day. Other thing is, uh, every day I'm trying to be outside to hit, uh, like the sun every day, or to be outside, not to be, uh, you know, in a house or, or at work in the office or something like that.
Yeah.
Cold showers, for example. Every day I'm taking cold showers. I was doing this also before, but I'm still, I'm still focusing on this. So these are probably the main, uh, main things that I'm doing and I would— which I implemented for everyday life.
Yeah, that's, that's awesome. Once again, it's not just— it's as I'm saying all the time as well, only the training and, and nutrition is maybe 20% of the results, but focusing on all these other variables around is where the real, the real results are, are being, uh, being made. That was— that's fantastic.
Yeah.
Also, Tonda, how has, you know, putting on a good amount of muscle and transforming your physique improved or changed all the other areas of your, um, of your life as well, outside of just like fitness?
Oh, I don't, I don't know what you mean by this, or what, like, uh What other areas, for example?
Like, how has getting to your goals or like achieving this transformation helped you, let's say, work-wise? I don't know, confidence, things like this.
Yeah, yeah, yeah, yeah. It definitely boosts my confidence. Definitely that I'm no longer worried about taking my shirt off when I'm at the beach or something. So yes, that was definitely one point. But yes, it boosts you with confidence because when you really look in the mirror and see, and not just see yourself, but see all the work that you have done to get to this physique, it's like telling yourself, why couldn't I do something similar in different areas of life, for example, at work or anything else? So it just puts you in a mindset where If you spend or invest your time wisely in something that's important, or yeah, it's important, then why not achieve similar results in different areas? So yeah, so probably this mindset, I would say.
Yeah, no, I love it. And Tonda, if someone is, you know, they're watching this, they're a bit on the fence about if they should be joining or not, They're just like, oh, maybe they've been thinking about it, but they're not really sure. What advice would you give to that person listening to this?
Yeah, I would just say go for it, try it. These few months that you will just invest in changing your life or learning something new, it's in the beginning, it's always the hardest. But then when you follow the plan and follow the steps that Lukas gives you, everything is way more easier than it looks. And then if the person or if the one who is watching this is alone on everything. So yeah, I would just say go for it. Don't think about it anything more than because it's not necessary. The more you will think about it, you will try to like— Get out of this, so so just go for it and and and you can you can tell yourself in a few months if it's what if it was worth it or not.
Yeah, try if you never try never know.
Yeah, exactly. Yeah, exactly.
Yeah, that is good. And probably my last question for you, Tonda: What did you specifically find the most valuable with the program?
Valuable. Oh, that's a very hard question. I think like everything, that the program like goes beyond just some program or anything, that it really like affects you in multiple areas of your life and that like, yeah, you can live longer or I don't know how to like easily explain, but I think that health is the most important thing in life. And if this program or if this mindset helps you to be a better person, then it was definitely worth it. So I think these things are the most valuable for me, I would say.
Yeah, no, that's awesome.
I hope it makes sense.
Yeah, I get what you mean. Hopefully the listeners do as well. Like, health is the foundation for everything. And improving not just in like the, like in fitness. It's an improvement of life quality, improvement of well-being, improvement of literally everything in life. I know it's sometimes it's hard to like. No, I'm not gonna sit there and completely sell sell myself, but sometimes it's hard to put to put words into. Yeah, all the positives, but there's like, because there's so much and so many layers to it as well, if that makes sense. It's just one thing that is leading to another thing that is leading to even another thing, and then it just compounds in the right direction, I think. Yeah, yeah, yeah, yeah.
But you will never find this out if you like don't try, or if you will not see the results of your work, or I would say it like this.
No, that's awesome. Tonda, do you have any last words to the listeners? Any final words from you?
Yeah, like I said, just go for it. Don't think about it. I think that you are in good hands. And if I could do it, why not anyone else could do it? I'm not special in anything. So I think that everyone who is watching this video could transform their life for For better.
Yeah, that's, that's awesome. Good, good advice from, from you, Tondai. Once again, I appreciate you coming on, coming on and sharing your experience and telling a bit more about your, your journey. And for all the ones listening, I hope you found it valuable. And hopefully I'll see you, you guys inside as well.
Sure.
