On behalf of the whole team at Personal Perfomance Training,
Joël van Wijk
On behalf of the whole team at Personal Perfomance Training,
Joël van Wijk
Metal health and fysical health are strongly connected, that is no longer a secret. A healthy body helps keeping your mind healthy, and vice versa. How does this work, and how can you make the most out of it?
Why does exercising lower you stress levels?
There are different kinds of stress. Stress is a healthy reaction of the body, caused by stress hormone cortisol. It helps us to focus in threatening situation. Stress turns into a problem when the level of stress is structurally high.
Exercising makes your stress levels go up, so your body has to get working to controll your hormone levels. This reaction is healthy. This way you train your body to take controll over the stress levels. This is usefull in stressful situations outside the gym.
Burn-outs are a serious and an increasingly common problem. 1 million Dutch people and even 17% of employees in the age of 25 to 35 are suffering form stressrelated symptoms such as burn-out. Lots of people will be affected. This has a mayor impact. If you are interested in more about this impact, look at the surveys made by TNO https://www.monitorarbeid.tno.nl/english/
A healthy lifestyle can help prevent a burn-out. Exercising is a very important part of this. It can function as a stress releave, and makes you feel satisfied. It also helps you sleep well, and it trains you body in controlling stress levels.
It is important that you know that exercising alone is not enough. Make sure you have your moments to relax, enough sleep, healthy nutrition and limited pressure from work. These are all factors that can help you prevent a burn-out. And the most important of all: consult your doctor and get professional help.
Your therapist will teach you how to deal with you burn-out. One thing that can help you recover is exercising. It can help you relax, and it helps you get your mind straight.
The effects of exercising when suffering from burn-out are very personal. Try not to push yourself, and take it step by step. A personal trainer can help you and create the best fitting program for your situation. He will take into account your therapists advice, and with your wishes and limits.
Exercising can make you feel better. It can make you build up your confidence and help you to move again. You could start with a constructive and varied program made by your personal trainer, and after that, when you feel you are up to it, you could join a boot camp session.
At Personal Perfomance Training we are convinced that exercising results in more than just fysical health. That is why ‘Stand stronger in life’ is our motto. We would love to help you, even if you start from a tough position, like a burn-out. We want to help you get the best out of yourself, and let you grow, so you will stand stronger in life.
Surgery, or medical treatment can, unfortunately, happen to anyone, even though we try our best to live healthy. These treatments have a lot of impact, physically as well as mentally. Is it wise to exercise towards the surgery or treatment, in order to be as fit as possible? What can you do?
Always consult your doctor before you start training. Every situation is different, and your training program might need to be changed based on the advise of your doctor.
More and more studies show a declining risk of complications and a quicker recovery, with patients who prepared by being as fit as possible at the start of surgery.
Taking it easy, and rest, turns out to be not the best preparation, even though it is a natural thing to think.
A body that is healthy and fit and prepared for surgery, is able to recover quickly. Do you have to have surgery shortly? Consult your doctor, and ask him if it is a good idea to start exercising to strengthen your body in preparation.
The last thing you want before surgery is getting hurt. It is necessary to train as specific as possible, and not to burden or overload your body. A personal trainer can help you with this. Based on instructions from your doctor, he can create a specific tailor-made program for you. The personal trainer will also supervise the execution of the program. He monitors if the exercises are executed in a way that minimizes the risk of overloading or hurting your body.
There are many ways to exercise; at home on the sofa, or at the training studio with fitness equipment. Your personal trainer will make sure the program is varied an adapted to what your body is capable of in your situation.
During the intake interview you will discuss your wishes and capabilities with the personal trainer. For example, if you already have exercises, but you want to make sure you are executing them in the right way, the personal trainer can help you. The main goal is quality of training, minimizing risks and aiming for specific goals.
Although it is always better to be fit, there is a difference to train for overall fitness or to train in preparation for a specific treatment or surgery. For the latter it is common to start training 4 to 8 weeks before treatment. But there is also a lot you can improve in less then 4 weeks, so don’t hesitate to plan for an intake interview short before surgery.
Do you already know you want to exercise for this specific goal? Our advise would be to take action as soon as possible, so we can make a plan together.
More and more people realise exercise is important for all of us. But how often should I exercise?
This question needs to be specified in order to answer it properly. The real question is: what goal do I want to reach, and how much should I exercise to meet my goal?
Het Voedingscentrum (Dutch institution to educate on food and health) provides a guide line on their website that showes the amount of exercise a healthy person needs in a week time.
These are their tips:
Moderate intensive exercise makes your heart rate and your breathing go up slightly, but talking remains possible. This includes walking, cycling, swimming and the somewhat heavier household chores, such as washing windows or working in the garden.
Heavy intensive exercise makes you breath heavy and sometimes even pant. Examples of heavy intensive exercise are running, cycling (fast) and sports like soccer and hockey.
Sitting, lying down or standing activities like cooking, grochery shopping or darting do not count as exercise.
Are you healthy and do you want to stay that way on the long term, then the guide lines above are sufficient.
Things change when your goal changes. Different goals need different approaches. Do you for instance want to work on muscle building, losing weight, of getting fit for a marathon, you need a different training program.
When we design a personal training schedule we take in account the following important questions:
It is very important to formulate your goals as specific and realistic as possible. Clear expectations avoid dissapointments. A personal trainer can help you formulate your goals.
Eventually the aim is to keep exercising on a regular basis, even if you already reached your goal. The personal training will teach you how to work out in a responsible way, without forcing your body. These are important tools to make excercising on a regular basis easier.
A personal trainer can help you build an exercising routine. During a personal training program we not only look at the time your exercising with us, but we take also in account what you can do outside our gym to get closer to reaching your goal. This can be changes in nutrition, live style, or movement. The personal trainer will help you build a healthy routine, a routine you can maintain even when the personal training program is over.
A personal training program does not only make you reach your specific goal, it also provides an exercise routine. You learn how to meet the minimum excercise criteria you need every week.
Sportfasting is a proven way to get your body to make an effective switch from burning sugar to burning fat. Sportfasting gives you:
Sportfasting is a smart application of the popular intermittent fasting.
The special thing about intermittent (periodic) fasting is that it is not a diet. It does not prescribe what you eat but when you eat. You vast within certain times of the day and you eat within certain times of the day. Many variations are possible of classifying the fasting or eating moments during the day or during the week. The period in which you fast is always longer than the period in which you eat.
Intermittent fasting has a positive effect on the health of your body and brain, you can lose weight and it can even help you live longer!
Many positive health effects of intermittent fasting are due to the increased production of human growth hormone and an improvement in insulin sensitivity.
Science has shown that this is largely incorrect and outdated. Point 4 in particular is incorrect. Exercising is a good addition to intermittent fasting.
For this reason, Personal Performance Training offers Sportfasting (Fittergy). In this program intermittent fasting is combined with training.
Together with your Sportfasting Coach you are going to train your body to make the switch from burning sugar to burning fat. You do this by exercising and fasting and with the help of nutritional supplements. Your Sportfasting Coach puts together a personal program for your Sportfasting course that you follow for 10 days. This program is adapted to what suits your body. It specifies the intensity with which you will exercise and contains a customized diet plan. After 10 days your body has made the switch, you have lost a few kilos and you feel more energetic and fit!
After the Sportfasting program you can get started with the follow-up program called Keep The Switch, to maintain your results and switch. Keep The Switch is adapted to your lifestyle and is therefore easy to maintain. Thanks to the weekly mini-treatments from Keep The Switch, you don’t have to change anything about your lifestyle and you can easily retain the Sportfasting results!
Great news! Dexter Wessel has joint our team of personal trainers!
The intake interview is an important part of our personal training program. During the intake interview we have the opportunity to take the time to get to know each other. This way we can find out for what reason you want to start a personal training program, and we can see if we are a match.
Most people that are seeing us fort he intake interview do at least have one intention: I want to exercise more. The reason can be a specific goal, like running a marathon. Or the goal can be growing muscle or loosing weight.
During the intake interview, or even during the training program, we see that the result is more than just exercise more and better. Clients become proud of themselves when the reach their goals. This boosts their confidence. Taking good care of your body lifts the spirit. Clients have an overall better feeling, even when their not exercising.
For me as a personal training, it’s important to pay attention tot his side of working out. Exercising is good for the body as well as for the mind!
A personal trainer is more than just a sports instructor. Exercising in a safe and responsible way is very important, but you will not get far without the right motivation. It takes time, mutual trust and personal attention to find this motivation together. A foundation of trust and motivation will help you get the most out of yourself.
As soon as we know what drives you to come exercise, we can create your personal training program. We might have had a different kind of approach in mind, than you thought of before the interview. Together we develop a program that is challenging and maintainable, based on your personal goals.
We have gathered a lot of experience and knowledge over the years. This we will use while designing the program. It helps to find a realistic way for you to reach your goal. We want to prevent your training from becoming a dissapointing experience. Before you start your training, we want to make clear what your goal is, when it is archieved, how reachable it is, and what you have to do to reach it.
We design a program based on you wishes and abilities. This program is the foundation of the excercising, and based on the desired progress. We monitor the progress during the program, and help you stay motivated.
A tailor-made program also means a varied program. By varying in excercises, we keep the program challenging, interesting and above all fun.
Personal Performance Training’s motto is ‘Stand stronger in life’. From our perspective, personal training is more than just having a healthy body. It’s about how you are in life, body and mind. We are convinced good personal training can help you with this. Eventually it will help you stand stronger and happier in life, and take the challenges you face head on.
The new location of Personal Performance Training at the Groot Hertoginnelaan 182 in The Hague will open soon. Our high-end health De personal training studio is located in Statenkwartier/Duinoord, The Hague.
We will help you reach and maintain your personal goals as efficient as possible.
We offer various possibilities: Personal Training, small group Personal Training (max 4p), Kickboxing (individual as well as small groups) Sportfasting, Bootcamp ( BOOTCAMPTEAM), Group lessons Crossgym (Crossfit), Group lessons Fit For Kids (For kids in the age of 8-11 years old), Medical fitness, Tests and measurements, nutritional supplements, sports outfits of Canterbury and fysio therapy.
Have you become curious?
Our doors will be officially opened December 13th of 2014. Stop by and get inspired…!
A lot of magazines publish stories about fitness for women, and a lot of these stories are nonsense. Due to a lack of knowledge about fitness, a lot of women think these stories are true. Why do magazines publish these stories, you wonder? The want to keep their target group (women) satisfied, and do not want to give confronting information. Fortunately, these things change.
Health magazine Santé published a good aricle about the so called ‘Fat ass cardio syndrome’. You would think that is an inappropiate title, but it is about the following: if you train on the tredmill only, or only do slow cardio excercises, your calories will burn, but your ‘fat ass’ will, unfortunately, stay. You feel you exercise enough, but you do not see a result. This is frustrating. You are like a hamster in a tredmill. So what is the right way to obtrain nice curves, and loose weight effectively?
The best thing to do is to combine intensive power training like deadlifts, squats and sit ups, with explosive cardio exercise. This will make your muscles harder, and will result in firm arms, buttocks and legs.
Do not be afraid to get muscles ‘too big for women’. You won’t. Our personal trainers have worked with this combinations for years, and have results to show for. A big advantage of more muscle, is that your body burns more fat, even in rest.
So don’t be afraid of the heavier weights. If you can carry heavy grochery bag and children, you will have no problem with our heavy dumbells. 🙂
Do you want to know more about our effective training? Please contact us for a free intake interview.
From the first of July parking will be paid from 1 pm untill midnight.