Even een kort filmpje voor een grote mededeling! Ik ben SUPER excited om aan te kondigen dat we vandaag de inschrijvingen openen voor het 3-2-1 fit Online programma!
We krijgen heel vaak aanvragen binnen van mensen die wel willen fit worden, maar door een hectisch schema heel moeilijk tot bij ons raken. Daarom ben ik een extra gespecialiseerde opleiding gaan volgen en ontwikkelden we het 3-2-1 online programma, om net die mensen beter te helpen.
We zijn dan ook op zoek naar 10 mensen die willen werken naar een gezonder en fitter leven, maar door een druk en onregelmatig leven niet tot bij ons of tot in een fitness raken.
Ons programma werkt met op maat gemaakte thuistrainingen in 3 fasen van 4 weken. Zo kan je dus zelf bepalen wanneer je traint maar heb je nog altijd ondersteuning van een coach, plus aanpassingen aan je programma waar nodig.
Het programma start op maandag 6 januari, ideaal om die kerstcaloriën er af te werken! Om de kick-off te vieren, geven we aan alle mensen die voor kerstmis een beslissing nemen, een korting van maar liefst 50% op de normale prijs. Ook belangrijk om te weten is dat we een kwaliteitsgarantie geven: indien je om een of andere reden niet tevreden bent, storten we je geld gewoon terug.
Klinkt dit programma als iets voor jou? Laat dan iets weten in de comments of stuur ons een berichtje! Of ken je iemand anders? Laat het hen weten (of geef het als een kerstcadeautje?)
Goeie feesten en hopelijk tot snel!
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Just a short clip for a big announcement! I am SUPER excited to announce that today we are opening the registrations for the 3-2-1 fit Online program!
We get a lot of requestss from people who want to get fit, but because of a hectic schedule have problems getting to us. That's why I took a specialised education and we developed the 3-2-1 online program, to help this group of people.
That's why we are looking for 10 people who want to work towards a healthier and fitter life, but because of a busy and irregular life can't seem to get to us or another gym.
Our program works with costumised home trainings in 3 phases of 4 weeks each. In this way, you can decide by yourself when and where you work out, but still have support by a coach, plus adjustments to your program where needed.
The program kicks off on Monday January 6th, perfect to burn off those Christmas calories! To celebrate the kick-off, we are giving a 50% discount to everyone who makes a decision before Christmas. Also important to know is that we give a quality guarantee: if you are not happy with the program, we will deposit back your money.
Does this program sound like something for you? Let us know in the comments or send us a message! Or do you know anyone else? Let them know about it! (or gift it for Christmas?)
Happy holidays and hope to see you soon!

Tired of home workouts? Here are 11 quick ways to mix it up! 💪🔥
1) EMOM: Every minute on the minute. Complete something within a minute, rest the remaining time. Repeat multiple rounds.
2) Death By … : variation of an EMOM, amount of repetitions goes up every minute, until you can’t make it anymore within the time limit. Bonus option: mix a fixed part with a variable part, for example: starting every minute with 10 squats and then doing 1 push-up in round 1, 2 in round 2, ...
3) TABATA: as named after dr. Izumi Tabata, work for 20 seconds, rest for 10 seconds, repeat this 8 times. Should be done with high intensity exercise(s)
4) Fight Gone Bad. Pick 3-5 exercises and do them for 1 minute each, then take a break of 1 minute. Repeat the whole process and try to get the same amount/more repetitions done than you did last round. Repeat 3-4 times.
5) Rounds For Time. Pick some exercises and do x rounds of them, alternating between the exercises.
6) AMRAP: As Many Rounds As Possible. Set a time limit and do as many rounds as possible of some exercises (kind of like RFT, but with a fixed time limit)
7) Chipper: Pick a few exercises and do a large amount of repetitions of each of them, in order. You can’t move on to the next exercise until you finish the one you are on.
8) Ladder/countdown: Choose a starting point of repetitions for a few exercises and move up/down every round, until you run out of time or you have reached your goal rounds.
9) Deck of cards: let luck decide. Pick a few exercises, draw a card and do the amount of repetitions as the card says.
10) Team workout: Share the fun! Split up a large workout with a friend. Can be done with active/passive rest periods or with both people working at the same time.
11) Buy-in / buy-out: before and after your core part, do a certain amount of repetitions in an exercise. Example: 5x10 push-ups and 10 sit-ups, but start and finish your workout with 50 squats.

What we say as coaches really matters.

We tend to work results-oriented as coaches. When you see someone do a squat and the knees come in, the logical thing for a coach is to speak about the desired outcome and ask the athlete to do so. "Keep the knees out" is the logical response. But is this the best way?

There is a gigantic difference between telling someone correct a mistake versus trying to avoid the mistake from happening, which is why I prefer the words "Prevent the knees from coming in" over "push the knees out". It's my opinion that by trying to fix movement patterns with quick fixes like this, you are covering up the real problem, which is a lack of neuromuscular control somewhere else. I can ask someone to keep those knees out, but if they don't learn what muscles to engage, the problem will just repeat itself again and again and again, and in different movements as well. Just asking to keep the knees out is a band-aid fix. It's just a fast way to cover up the real problem, which would actually hinder you as a coach to see the problem: it will only pop up under heavy circumstances, where the quick fix has become insufficient.

Another problem with these outcome-based cues is that they often only work until a certain load, and in specific situations. The athlete will be able to keep your knees out in a squat, but give them a lunge, stepup, ... and the problem will very often just repeat itself again, since this is a different exercise and situation.

Focussing on cues that "prevent" instead of "cure" gives you a number of benefits:

- They allow you to set tension and prepare when you are still at your "easy position". An example: it's a lot easier to squeeze the glutes at the top of a squat then to try it when you are at the bottom of a heavy squat. You can't safely correct a movement under heavy load when you're already halfway through the movement. Kelly Starrett describes this as the "tunnel concept" in his famous book "Becoming a Supple Leopard". 

- They're transferrable to other movements. Pushing the knees out is a typical cue for a squat, but in a lunge, there is only 1 knee that needs to be out, making it a totally different experience. By focussing on a correct brace and tension, you can avoid knee collapse in a lot of other movements.

- They teach you more on how your body works. Just asking someone to get those knees out learns the athlete nothing about
how their body works.

What we say as coaches really matters. Set someone up for longterm success instead of going for the easy but non-repeatable win.

About 10 years ago, I started trying to get stronger. Ever since I hit puberty, I had been fairly good at sports, so I expected it to be a breeze. Just put on a little weight on the bar every week and train like a maniac, and I should get there. How hard could it really be? Fast forward 2 years later and I was not a lot further along that path. Sure, I had gotten a little better, but was nowhere near the level I had expected. The only logical explanation of course: everyone else was on steroids (just kidding).

Looking back now, after hitting 30 a few months ago and slowly feeling the first side effects of biology, I am suprised I even made any progress during those 2 years. There are numerous things that went wrong, but I was just not able to see for myself. I would sugercoat them, negate the impact of some behaviors, tell myself I could get away with things, but on the other hand I could not understand why the progress was not there. If I could do it all again, I'd get some form of guidance by an experienced person quicker. Not only can it help you know what do do, it will also save you years of trying by yourself (and often failing) and possibly some injuries with it.

That being said, I'd hate for you to make the same mistakes I made. And those are not suprisingly also the mistakes 90% of our clients tell us they made before they come to us for Personal Training.

Here is the honest checklist of why you are not making progress!

1) You're not actually doing the program or putting in the effort. Yes, this one is pretty basic, but it's the most common pitfall. People tend to underestimate the times where they go off-rails. That 1 cookie a day turns into 5 a day, the occasional half-assed workout becomes a regular habit, ... Solution: find someone to keep you accountable: either a friend, family member or coach.

2) Ego over technique. On the opposite side of the spectrum, some people try to push their limits too far, with poor posture and execution as a result, which then again can lead to stagnation and even injuries. Solution: be patient and give yourself time. Master technique first. Quoting Gray Cook: "Don't add strength to dysfunction"

3) Lack of sleep. This one is a topic for a whole other post, but just believe me when I say that sleep is so critical, it is the most potent and legal "drug" any athlete can take to improve performance. Solution: get in bed for at least 8 quality hours per night, on a regular basis. There is also no such thing as "catching up on sleep during the weekends".

4) Eating like a 5 year old. You are what you eat. I'm guessing you don't want to turn into a snickers bar, so eat appropriately. If you say you're eating really healthy foods and restring your calories but you're not losing weight, something is off. Solution: be honest with yourself: is that occasional cheeseburger actually occasional or regular?

5) No plan, or not sticking to one. If you don't know where you are going, every road will get you nowhere. Solution: pick a plan, and commit to it. A lot of things work, but not committing will always fail.

But I‘m too busy to work out! ⏱⌛️
⏰
Life can indeed be busy: there’s work, kids, your partner, friends, household chores, games of thrones, … Fitting in all of those can be hard. We feel you!

But not working out will not get you in that 2020 summer body of course!👙 ☀️ .
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Here’s 6 tips to make the most of your limited time:

1) Involve friends/your partner/kids. We get that you want quality time together, but why does that always have to be over dinner or over Netflix?
2) Go full body. Squats are nice, push presses are nice, but combine them into a thruster and you have a full body exercise in half the time you would have needed for the other 2. Full body exercises save you tons of time.
3) 10 minutes is still more than nothing. Don’t beat yourself up into a “all or nothing” approach: either no exercise or a full hour (or more). A short workout is still better than none.
4) Plan it. Check your calendar and see where you can squeeze a workout in. This allows you to prepare for it and take your gym clothes you. It’s a shame to see you finally have a half hour off, but you forgot your gym clothes at home.
5) Have some go-to workouts. Last thing you want when you finally find the time, is that you have to spend half of it thinking of what you can do.
6) Do some HIIT (high intensity interval training). It will give you the highest output for your limited time and will leave you tired but satisfied.

Another brain twister today: Mastermind: the jumping edition! ⚪⚫🔴🔵
For this one, the goal is to jump to all the different colours in the correct order (which is a secret of course). Everytime you miss, you have to do squats and let someone else try.
Make it really hard by making the chain really long, or increase the squats for some extra fun!

A classic with a twist: Strongman petanque!

This one is just like the regular version, but instead you use med balls or slam balls. This game can be made more interesting by adding in obstacles and make it more minigolf-like.

Have fun!

​Warm-up 9 is a classic: Ten ball! 🏀⚽🏐

The goal is simple: pass the ball to your team members 10 times, without the ball falling or the other team stealing it. In case any of those happen, the other team gets the ball and has to start from 0.

The player with the ball cannot move, and the defenders on that player cannot grab the ball out of their hands and must give them a little bit of room.

This game can be made harder by using a ball for each of the teams, only letting people move by jumping, going to 20, not resetting the count when the ball is stolen instead of fallen, not allowing someone to repass it to the same person again, ... Plenty of options!

Ahoi mates! Another week, another warm-up game. This time we're playing a variation of the classic Battleship! 🛥️🛥️🛥️

Make a field of cones where boats are hidden. The coach knows where they are, the players don't. Then let the players guess where the boats are. If they are right: tell them and let them continue until they found all boats! ✅ But if they are wrong: squats/push-ups/burpees it is. ❌

Variations include playing alone/in teams, other penalty exercises, giving hints on how far you are from a boat, letting the reps in the penalty depend on how far you are from a nearby boat, ...
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Warm-up video nr 6 is a variation on the classical mastermind game! 🤓

In it, you try to guess a code by exercising. Doing 5 squats, 3 push-ups, 2 sit-ups, 8 lunges and 9 jumping jacks will for example enter the code 53289. Then you will get feedback on that, and you continue to guess until you get the whole thing right. Variations include using different (or more) exercises, working in teams and allowing for double use of numbers.

​May the smartest (and fittest) win! 🧠 ​

Warm-up nr 5 is a fun group warm-up you can play anywhere! ✅

All you need is some cones and some excited people who want to flip them. One team tries to get them to face upward, while the other team tries to sabotage them and does the opposite. After 1 minute, the clock stops and you count who won it.

Some variations could include moving while jumping, moving on 1 leg, doing a push-up for every cone you flip, holding hands while moving, ...

Have fun! 😃

Today we're revisiting the kids game hopscotch! You're never too old for some 1 leg jumping, balance, hinging and accuracy all bundled in 1 warm-up game!

This is a great warm-up game that can be done both individually as in a team! Credits to coach Yentl for finding this one!

Try and move the tower from 1 side to the other. The only 2 rules are:
- only put a smaller object on top of a bigger one
- only move 1 object at a time

Possible variations include squatting, running, 4+ objects...

Have fun!

Warmup video nr 2 is here! 🙌😃 

In this game, the goal is to touch the body parts you are told to touch, and when a colour is shouted, grab that cone as fast as you can ⚡

Some variations could include:
- different starting posions (lying, push-up hold, squat hold, ...)
- more distance
- only using 1 arm
- making it confusing by letting you grab the opposite cone than what was said
- ...

Get fit with a smile!

For our new series, we will be posting a warm-up video every week!

Our first one is the tail hunting game. In this, you all put a towel/scarf in the back of your pants, and try to snag it out. Penalties can vary from squats to push-ups to burpees. Variations can be done with 1 hand, crawling, in teams, ...

Have fun and stay hydrated! 🌞🥤

​Home workout #24: all unilateral movements all day! Getting that body beach-proof ☀️👙🌞

Tropical heat is no excuse to skip a workout! Besides, todat is better already 😄 Go crush this week's workout!

​All push-ups for today!

[CALORIE COUNTING: YES OR NO?]

One of the heavier debated topics of late has been around calorie counting. Is it necessary or not? Is it even useful?

Some pro's and cons:

PRO:
- gives you data, which you can use later. If you had a certain daily routine that made you lose weight, it will probably work again in 3 years if you are in the same situation
- nutritional values give a good estimation of what has a lot and what has little calories
- it has been scientifically shown that you will lose weight if you burn more calories than you eat
- therefor, there are no excuses if you are not losing weight

CONS:
- calorie counting views food as points. This external focus takes all the attention away from what your body is feeling. You are basically saying "you've had enough" or "you need to eat more" even though your body might signal something different
- the estimations are approximately ok, but there can be errors up to 20%, screwing up your counting
- a lot of effort to keep track
- all of this together makes it an unsustainable option

Our advice? Focussing on how you feel has more merits than calorie counting and focussing on an external object: the scale. Eat quality, healthy foods and focus on how you feel instead of what you counted.
​

​Full body blaster voor vandaag, met shoulder taps, window wipers, toe touchers en sumo squats!

Often times, the terms "cardio" and "conditioning" are mixed together. Some people even think they are the same thing. Here is a better explanation of why they are 2 totally different things!
Cardiovascular exercise can be defined as doing a low-impact movement for long times, with little to no difference in intensity. Some great examples are running, cycling and rowing. They will not help you build muscle or get a lot stronger (mosty fiber type 1 dominant), but will make you better at using oxygen and exercising for longer periods. The adaptation to this kind of exercise is very quick, since they are very repetitive in nature.
Conditioning uses structured work and rest periods in higher intensities, often with a mix of exercises. Because of their varying nature, adaptation to conditioning work is much slower, leaving you with more room to get better. Because if the higher intensity, this type of training will also help you build muscle and get stronger.
There is a place for both in training, just make sure you know what and why you are doing what you are doing! Keep your goals and sports situation in mind!
At 3-2-1 Fit, we usually choose for conditioning because of its higher benefits and efficiency. For a general population with no unjury history or risks, this will generally be the best choice for optimal results.