Dry January: Alcohol, training and the effects on our bodies #84

Dry January: Alcohol, exercise and the effects on our bodies #84 Dry January is over and for many people the desire for a glass of wine, beer or their favourite drink is on the rise again. Especially after the festive (and often excessive) Christmas period with plenty of food, alcohol and sometimes exhausting family get-togethers, many of us are trying to [...]

Current studies on intermittent fasting and muscle building #82

Recent studies on intermittent fasting and muscle building #82 Have you ever thought about combining intermittent fasting with your strength training? In recent years, interval fasting, also known as intermittent fasting, has attracted a lot of attention in the fitness world. The question is: can this diet help you build muscle or is it more likely to hinder your progress in the gym? In this [...]

Whole body training vs. 3-piece split: Why whole-body training three times a week is more effective #81

Full body training vs. 3-piece split: Why full-body training three times a week is more effective #81 A new client of mine inspired me to write this blog post. He has been training for years and was looking for new impulses for his training. When I told him that a full-body workout three times a week was more effective than a 3-split workout, he was [...]

How to return to sport safely and effectively after COVID-19 #67

How to return to exercise safely and effectively after COVID-19 #67 Discover valuable tips and strategies on how to return to exercise safely and effectively after COVID-19 to achieve your fitness goals. Returning to exercise after COVID-19 can be a challenge, but with the right preparation and a customised plan, it's possible to achieve your [...]

Training without muscle soreness: effective or not? #53

Training without sore muscles: effective or not? #53 Sore muscles - You come home after a sweaty training session and feel great, but somehow also a little disappointed because you don't feel any muscle soreness. There's a persistent myth in the fitness world that muscle soreness is an unmistakable sign of an effective workout. Let me tell you, this [...]

Unleash your athletic performance: Autumn superfoods as the ultimate seasonal energy sources #46

Unleash your athletic performance: Autumn superfoods as the ultimate seasonal energy sources #46. Autumn is not only the time of colourful leaves and cosy evenings, but also a season that has an abundance of seasonal foods to offer. If you are active in sports, you should adapt your diet to your body's needs. In this blog post [...]

Supplements: The Ultimate Guide to Explosive Performance #42

Supplements: The Ultimate Guide to Explosive Performance #42 Supplements - The fitness industry has undergone a remarkable transformation in recent years. With the rising popularity of healthy eating and an athletic lifestyle, sports nutrition and supplements have become increasingly popular. As a personal trainer, I am often asked: "Do I really need supplements?" or "Which supplement should I [...]?

Sports during the holidays: Training Muscles Without a Gym and the Importance of Deload Phases #25

Sports during the holidays: Building muscle without the gym and the importance of deload phases #25 Is there a break from fitness even when you're on holiday? This is the question we will explore in this blog post. In particular, we want to look at how you can train your muscles without going to a gym, and whether it's even [...]

Athletic training for cross-country skiers: your key to top performance

Athletic training for cross-country skiers: your key to top performance Athletic training - you are passionate about cross-country skiing, this fantastic winter sport that combines endurance, strength and technique. But to really excel in this sport, it's not enough just to be out on the trails. Athletic training is the key to improving your performance, preventing injuries and improving your [...]

From 0 to 100: beginner's tips for getting started with personal training

From 0 to 100: beginner's tips for starting personal training From 0 to 100 - A new chapter in your fitness life is about to begin: personal training. The start can be exciting, but perhaps also a little scary. You certainly want to achieve visible results quickly, but what's the best way to go about it to avoid [...]