Importance of good sitting posture

Do you often work for hours at a desk? And do you suffer from back pain at the end of your workday? Back pain, neck pain or other physical complaints are often the result of incorrect sitting posture. Staying fit at the office is difficult, and it's important to adopt a good sitting posture if you have to work sitting down for days. It is important to adjust your office chair correctly, but how do you actually adjust it properly? There are several parts you can adjust to your office chair.

Seat height

For a good sitting position, it is important that both feet are flat on the ground. In doing so, your knees should sit slightly lower than your hips; this ensures that blood flow through your legs remains good and you don't get a tingling sensation in your legs or feet. Can't adjust the seat height of your chair? Then you can also place an elevation under your feet so that your feet don't hang in the air. In addition, make sure that about a fist fits between your knee hollows and seat cushion so that the seat cannot squeeze the blood supply.

Backrest for good sitting posture

It is important that the bulge of the backrest falls well into the hollow of the lower back. This will give you the proper support in your lower back and help you avoid symptoms. To ensure that you are sitting comfortably and to prevent strain, it is best to position your backrest slightly bent backwards. If the backrest is too straight you may be sitting too upright and it takes a lot more effort to keep your back like that. In our other article, we give you 5 more tips for proper posture of your body.

Armrest

In a good sitting position, your shoulders are relaxed and your arms make a 90-degree angle when hanging on the armrest. In addition, it is important that the height of the desk is the same as the height of the armrests.

Computer and keyboard

Make sure the top of your computer screen is exactly at eye level. If your screen is too far down, your neck will be under too much strain and you may develop neck pain. Place the keyboard about 10 to 15 centimeters from the edge of the desk and place the mouse right next to it. When moving the mouse, it is important that you move your entire forearm with you and not just your wrist.

Prevent back pain with proper sitting posture at Beyondfit

Do you suffer from back pain or other persistent physical complaints? At Beyondfit, we teach you everything you need to know about proper posture. All our personal trainers have a medical background and with our own physical therapist you can prevent injuries and persistent complaints. Schedule a free intake with one of our trainers and see what your options are.

Exercising more and eating healthy are important when you want to lose weight but it is not the only thing. Only with the right mindset can you achieve and maintain sustainable weight loss.

What is mindset?

Your mindset is actually your way of thinking and the mindset you adopt. Often when we lose weight we have the mindset that we have to forbid ourselves things and stop eating things we like. This creates a negative mindset with food and weight loss and often feels like you just have to punish yourself. You quickly lose sight of your goal and this causes you to keep it up for a short time and fall back into your old habits. We would like to explain to you how you can use your mindset to lose weight in a positive way.

Losing weight with the right mindset: Set your goals

First, it is important to get a clear picture of exactly what your goals are and what you want to achieve. Of course it's about losing weight, but why do you really want this? Do you want to feel fit again, more confident, have more energy? Make sure you have a clear picture of what motivates you to lose weight, so you have a clear goal to work towards.

Recognize your patterns

Often in everyday life we do things we are not aware of. Do you always automatically grab a snack when you get home? Or do you start eating when you are bored or stressed, when in fact you are not even really hungry? Emotion eating is one of the biggest pitfalls in weight loss. It is important to learn to recognize these patterns and use your mindset to break these patterns so that you can truly lose weight. By becoming aware of your habits, you can more easily modify them and adopt new healthy habits.

How do you want to achieve your goals

Now that you know what your goals are and what motivates you to lose weight, it is important to map out how you want to achieve them. Here it is important to stay realistic and not want too much at once. Start by changing small habits in your daily life and make sure you stick to them for a longer period of time. This way you will get closer to your goals step by step.

The right mindset

It is important that you learn to adopt a positive mindset in achieving your goals. Do not forbid yourself things, but learn to deal with them in a healthy way. For example, agree with yourself that you can have an unhealthy snack once or twice a day. Don't prohibit yourself from doing fun things and eating out, but give yourself the space to adjust small habits. In addition, it is important that you accept mistakes and do not fall back into your old habits with every small setback. There are always periods when things will not go so well, but a small setback does not mean you have to start all over again.

Losing weight with the right mindset at Beyondfit

At Beyondfit, we don't just focus on better nutrition or exercising more, we focus on your overall lifestyle and the right mindset. Our personal trainers will coach you to be your best both in the gym and outside the gym. We believe the formula for success is healthy eating, fitness and the right mindset. Request a free intake with one of our coaches so together we can see how you can best achieve your goals.

Good posture comes from the proper alignment of body parts along with the right amount of muscle tension. Misalignment of your body is one of the main causes of physical complaints that require people to go to the physical therapist. Discover 5 tips against back pain below

1. Main

For proper posture, we work from top to bottom and thus start with your head. Your head weighs about 5 kg and it is important that your head stays in line with the rest of your body. Your neck is made up of all these little muscles and have to work day and night to keep your head straight on your shoulders. The best and sexiest exercise for your neck and head are chin tucks. Keep your shoulders and neck in a relaxed position and look straight ahead. Then gently slide your chin straight back. Hold this for 3 seconds each time and repeat 10 times.

PS. It can also help with headaches and migraines.

2. Strong back for correct posture

The most common consequences of poor posture are back and shoulder pain. Strong back muscles are the foundation for proper posture and back pain. With strong back muscles, you keep your back straight and your shoulders open. It is important to keep your back straight and your muscles active. You can keep your shoulders open by simply turning your palms open. In addition, you can easily activate your back muscles with the I-W-T exercise.Do you often suffer from back pain when you have to sit for long periods in a row? In our other article we tell you exactly how to adjust your office chair for a good sitting position against back pain.

3. Train your core

The center of your body is your abdomen and is therefore also the basis for keeping your body in the right posture. it is therefore also important to train your abdominal muscles. There are of course hundreds of different ab workouts on Youtube but we will give you a small exercise that you can apply anywhere. Try pushing your lower back against the back of your chair, hold for 3 seconds, and repeat 10 times. The same can be done when lying in bed, simply push your lower back into the bed and hold for a few seconds.

4. Activate your hamstrings

Because you sit on your hamstrings all the time, they become flattened, unresponsive and inactive. As a result, your knees can become overloaded and your pelvis misaligned. Therefore, for proper posture, it is important to regularly activate your hamstrings and keep them active. A very good exercise is the single leg bridge. This puts the focus on the back of your thigh. Lie on the floor with your knees bent at a 45-degree angle. Lift one foot and fully extend your leg. Then lift your hips up and tighten your abs and glutes then hold this for a few seconds and then lower your hips again. Repeat for each leg several times. The more often the better.

5. Your feet are your foundation

Made up of 26 bones, 30 joints and more than 100 muscles, your feet keep your entire body balanced. Because we wear shoes from an early age, we lose sensitivity and coordination in the foot. Therefore, try to wear as few shoes as possible and walk barefoot as much as possible to regain this. It is also good to regularly do some exercises for your toes and ankles.

Proper posture at Beyondfit

Are you suffering from persistent physical complaints? Beyondfit can help you exercise in a safe and responsible manner. At Beyondfit, all of our trainers have a medical background. We are a small family of physical therapists, lifestyle coaches, a nutrition coach and personal trainers all under one roof. This way, we can guarantee a safe, injury-free workout. Schedule a free intake with one of our trainers and see what your options are.

Are you failing to lose weight while eating healthy? Controlling your portion sizes can be a good step toward losing weight. Often we tend to eat more than we need. We don't really think about it and actually eat out of habit. We give you 7 tips that will help you never overeat again and help you better control your portion size.

1. Use a smaller plate for proper portion size

We are often tempted to eat our plate completely empty when in fact we are no longer hungry. By using a smaller plate, first of all, you will scoop up less, and in addition, it will look like your plate is fuller making you feel like you are eating a lot anyway.

2. Start every meal with a glass of water

Drinking a glass of water before your meal can help you lose weight. First, if you drink a glass of water before starting your meal, you will already be a little fuller. This will make you feel less hungry and less scooped and thus have a smaller portion size. And ... therefore eat less. In addition, dehydration causes you to be tempted to eat more. So by properly hydrating yourself, you will also be less likely to overeat.

3. Eat quietly and with your mind at ease

It takes a while for your body to absorb the food and for you to feel full. Therefore, it is important to eat slowly so that you notice at the right time that you have had enough. Also, when you are watching TV or busy with something, you tend not to think about it by eating. So it is important that you are not distracted while eating so that you know exactly how much you can eat.

4. 20-minute rule for you portion size

Have you eaten your plate and don't think you've had enough yet? Then wait about 20 minutes before starting your next meal. Your brain needs about 20 minutes before it registers that you are full. Therefore, always lower your food first so you don't overeat.

5 Don't pick at left overs

Try to scoop only once and then put the pan away. When you leave the pan on the table you tend to take a few bites from it. Often you do not realize how much you are still eating and you have almost finished a second plate without realizing it.

6. Don't eat straight from the package

When you eat out of the package you tend to keep eating. You often don't know how much you've already had and what the portion size is so you often overeat. Always put your food in a container so that you can keep track of exactly how much you have eaten and that you also stop when the container is empty and you have not suddenly finished a whole bag of chips.

Losing weight with portion size at Beyondfit

Are you struggling to lose weight or failing to find the right portion sizes and adopt a healthy eating pattern? Then Beyondfit can help you! We are a small family of lifestyle coaches, a nutrition coach, personal trainer and physical therapists all under one roof. We can teach you all about a healthy lifestyle without you having to give up everything you love. Wondering what Beyondfit can do for you? Schedule a free intake here with no obligation and we will look at your goals and desires together and get started.

Why lose weight under supervision

We understand better than anyone how difficult it can be to lose weight on your own. There are now 100 different ways to lose weight, all of which say something different about how you can lose weight the best and fastest. Often you simply lack the right knowledge to lose weight on your own. It takes a lot of time to figure it all out. The right guidance can help you lose weight. Fortunately, there are a number of ways in which you can lose weight with guidance. Below we give you several ways to lose weight with personal guidance.

Losing weight with guidance from family doctor

If you suffer from obesity, it might be wise to first visit a doctor instead of starting your own extreme weight loss regimen. It is important that you lose weight in a responsible way. The doctor will look at the problems and solutions with you. He can then determine for you what the best option is and who could guide you through this. The doctor can refer you to a dietician, lifestyle coach, physiotherapist or psychologist.

Losing weight with psychological counseling

Losing weight starts with creating the right mindset. When you only think I want to lose weight fast and start forbidding yourself all kinds of things, you often fall back into your old habits. Losing weight is therefore also something psychological. One of the biggest culprits preventing us from losing weight is emotional eating. In our other article we will tell you more about emotional eating and how you can master emotional eating. Losing weight with psychological counseling can be the solution. People who are overweight often suffer from low self-esteem, depression and uncontrolled binge eating so they cannot maintain a healthy lifestyle for long. A psychologist can help you better understand your thinking patterns so that you know where the problem lies that prevents you from losing weight.

Guided weight loss and exercise

If you want to lose weight, exercise is an essential component. Starting fitness on your own can be overwhelming and you often don't really know where to start. Supervised exercise and weight loss may then be a good solution. There are several ways to do supervised exercise and lose weight. First, you can lose weight and exercise under the guidance of a personal trainer. Together with you, he will draw up a training plan and teach you the correct form and techniques of different exercises. It is also possible to exercise and lose weight under the guidance of a group class. Because you train in small groups you still get personal attention so that you do the exercises correctly. You can also exercise under the supervision of a physical therapist. He will help you learn the correct form and posture so you can exercise without injuries. In our other article we will tell you more about supervised exercise.

Losing weight under the guidance of dietician

Working out alone will not give you the ultimate results you would like. Therefore, it is also important to eat healthy food in addition to exercising. There is so much different information out there about nutrition that it can be difficult to know what you should or should not eat. Are you struggling with how to eat healthy? Then you can also lose weight under the guidance of a dietician or nutrition coach. The nutrition coach will create a nutrition plan for you and teach you to adopt a healthy eating pattern. When you lose weight under the guidance of a dietician or nutrition coach, you do not have to go on a strict diet right away, but you learn how to adopt a healthy eating pattern yourself.

Losing weight with guidance from lifestyle coach

You will only get the best results if you know how to find a good combination between sufficient exercise, a good diet and the right mindset. A lifestyle coach can help you with that. To lose weight, you will have to change your whole lifestyle and find a good balance. A lifestyle coach gives advice on nutrition, exercise, relaxation, sleep and stress management. In our other article, we tell you all about lifestyle coaching and exactly how a lifestyle coach can help you.

Healthy weight loss with guidance from Beyondfit

Would you like to lose weight under supervision in Amsterdam? Then Beyondfit can help you. We are a small family of lifestyle coaches, a dietician, personal trainer and physiotherapists all under one roof. We focus on improving your overall lifestyle and help you build a sustainable foundation. We are your big stick and focus on lasting results for the long term. Curious about what we can do for you? Schedule a free intake and discuss your options with one of our coaches.