Instructor Insights: Patrik

Patrik Winkler_Head shot.jpg


Patrik teaches energy-filled HIIT classes that will get your muscles pumping and those endorphins flowing! His positive energy and upbeat tunes are sure to leave you with a smile on your face and sweat on your brow.


What is your go-to breakfast on a busy morning? I am currently skipping breakfast in favour of intermittent fasting. This means I have a 16hr window of not eating (8 hrs of that are however sleeping) which for me translates into a 12pm-8pm feeding window. The usual go-to before was: eggs, bacon, avocado, and spinach.

What's your best strategy to stay motivated? Goals! Big exciting goals! At least, this works for me. I usually have a 1-3 year plan/goal of where and who I want to be and then I break it down into 2-6 month windows with more specific outlines and projects - readjusting every 6 months, because well, things change. On the weekends I review what happened the previous week and what I need to do the following week on a micro level - make sure to actually schedule these check-ins in your calendar, or else they won’t ever be done.

The best thing we can do for ourselves after a workout is... Nothing special, but always good: shower, finishing with cold water, getting into comfortable clothes and enjoying a nice nutritious meal. 

Is there a special dietary regime you follow? What changes have you seen or felt since you have started it? Intermittent fasting and mostly abstaining from wheat and dairy products. I’ve noticed some years ago when I tried out paleo that my body actually feels pretty bloated after eating wheat or dairy products, so I mostly refrain from eating bread, noodles, pizza, cheese, or anything up that alley.

I recently started with intermittent fasting and besides the benefits to your body, I feel similar behavioural benefits to those I experienced whilst keeping a paleo diet: 1) Increased mindfulness around the types of food you're eating. Considering you have a 16hr fasting window to get through, you want to make sure to eat something nutritious that will get you through that period. Also, after you've waited so long, you tend to put more thought into what your next meal will be, as opposed to if you've been mindlessly snacking all day. 2) It’s easier to lose weight (if that’s your incentive), because you just have less time to eat. On the other side, if you don’t want to lose mass, you need to make sure to get your full required calorie intake within that time frame. 3) Skipping breakfast actually comes with the benefit of having more time in the morning!

© Sonni Frej

© Sonni Frej

What are your top 3 exercises to do at home? pushups, squats, mountain climbers. 

What are your tips to have energy all day? Find your rhythm by identifying what time(s) of day you have the most energy and make sure to schedule high energy tasks there, whether it be sports or doing deep work and not being distracted. The other times of day can be filled with meetings or other less intense/admin activities. Support this with a balanced food intake and getting enough sleep.

What's your favourite motivational quote? No particular one. Basically, your 1) mindset, 2) internal dialogue/ words you use and 3) the people you are surrounded by will shape your life. Be aware of their effect and remember that all three are not only in your control but a conscious choice that you make. 


Favourite smoothie at MyGoodness: Be Smooth with muscle power protein
Best Restaurant in Berlin: Too many! But as a Bavarian, I do miss the Imbiss 204 - on cheat days only obviously.  
Best Bar in Berlin: Thought about it. . . apparently none. I prefer a barbeque on the balcony, BYO.
Best Place to dance in Berlin: Wherever there is good vibes and people. Not a big club goer, I don’t like queueing.
Favourite exercise: Snatch
Least favourite exercise: I really tried, but I can’t think of one.


Dog, cats, neither? Why? Cats -- they have their own life during the day and in the evening you come home together on the couch. 

What's your personal theme song? 1) Your First Light My Eventide, personal reminder for my backpacking time.

2) Mr. Brightside, because of this crowd. Still gives me the shivers. 

You're stranded on an island. What's the one thing you'd wish you had and why? People. As humans, we need connections and in the end, doesn’t matter where you are, as long as there is good company.