Benefits of Regular Exercise and Personal Training

Benefits of Regular Exercise and Personal Training

Unlock Your Best Self with Personal Training at BeyondFit Amsterdam- Your Ultimate Fitness Transformation Starts Here

Are you struggling to stay motivated with your workouts? Feeling stuck in your fitness journey or unsure how to get started? You're not alone-and the truth is, without the right guidance, even the best intentions can fizzle out. That's why personal training at BeyondFit Amsterdam could be exactly what you need to finally break through barriers and achieve your goals.

Why Choose Personal Training at BeyondFit?

At BeyondFit, personal training isn't just about exercise-it's a tailored experience that transforms your body, mindset, and lifestyle. Our expert coaches design every workout around your unique goals, fitness level, and schedule, ensuring you get the maximum results without wasting time on generic plans.

Imagine having a fitness expert by your side who:

  • Creates a personalized workout plan designed just for YOU

  • Keeps you accountable and motivated, even on your toughest days

  • Guides you safely through every movement to prevent injury

  • Helps you build strength, tone muscle, and burn fat effectively

  • Supports your mental well-being and overall lifestyle changes

Sounds like the support you've been looking for? That's exactly what you get with personal training at BeyondFit.

What Can You Expect from Personal Training at BeyondFit?

Our clients consistently report rapid improvements in:

  • Weight loss and body transformation

  • Increased muscle tone and functional strength

  • Better mobility, posture, and pain relief

  • Enhanced energy, mood, and confidence

All this happens in a private, boutique gym setting in Amsterdam Oud-West, designed to make you feel comfortable and focused. No crowded machines or distractions-just you and your coach working together toward your best self.

Real Success Stories from BeyondFit Clients

"I lost 15 kilos and gained more confidence than I ever thought possible. The personal trainers at BeyondFit made every workout feel doable and fun." - Sophie M., Amsterdam

"After years of struggling with back pain, I found relief and strength through BeyondFit's expert coaching. It's truly life-changing." - Lars V., Expat

Take the First Step: Book Your FREE Personal Training Intake Session Today!

The hardest part is starting. But it doesn't have to be scary or confusing. At BeyondFit, your journey begins with a free intake session where we:

  • Discuss your goals, challenges, and fitness history

  • Perform a movement and posture assessment

  • Outline a clear, personalized training plan

  • Answer any questions you have about the process

Ready to take control of your health? Don't wait. Spaces are limited to ensure personalized attention. Click here to book your FREE session now: https://beyondfit.nl/intake/

Why Wait? Your Best Body and Health Are Within Reach

If you're serious about change, BeyondFit's personal training programs are your best path forward. Stop guessing and start training with experts who care about your unique journey.

Book your free intake session today, and unlock the stronger, healthier, and happier version of YOU.

FAQs

1. How soon can I see results with personal training?
Most clients notice improvements within 3 to 6 weeks with consistent sessions.

2. Do I need prior fitness experience?
No! Our trainers work with all levels, from beginners to advanced.

3. Can personal training help with injury recovery?
Yes, we offer tailored programs in collaboration with physiotherapists.

4. Are there flexible training options?
Absolutely. Choose 1-on-1, small group, or online coaching.

5. How do I schedule my free intake?
Simply visit https://beyondfit.nl/intake/ or call us directly.

Contact BeyondFit Amsterdam

📞 Call us: +31 6 14797616
📧 Email: info@beyondfit.nl
🌐 Contact page: https://beyondfit.nl/contact/

Stay Inspired - Follow BeyondFit on Instagram

For daily motivation, workout tips, and success stories, join our community:
👉 https://www.instagram.com/beyondfit.club/

Protein and Losing Weight: How Protein Helps You Lose Fat

Protein and Losing Weight: How Protein Helps You Lose Fat

Whether you are just beginning your fitness journey or have been at it for a while, one thing remains crucial in losing weight: your nutrition. And within nutrition, protein - also known as protein - plays a key role. In this blog, we explain why protein weight loss is essential for effective and healthy weight loss, and how you can optimally use it in your daily routine.

💪 Why is protein weight loss important when losing weight?

Protein is one of the three macronutrients (alongside fats and carbohydrates) and plays a unique role in fat loss:

  • Muscle preservation: During weight loss, you lose not only fat but also muscle mass. Protein helps preserve your muscle, especially when you exercise.

  • Satiety: Proteins make you feel full for a long time. As a result, you automatically eat less.

  • Thermal effect: Your body uses more energy to digest protein than it does with carbohydrates or fats. This boosts your metabolism.

🔥 With a high-protein diet, you burn more calories - even at rest.

📊 How much protein do you need?

The exact amount of protein you need depends on your weight, goals and activity level. A general guideline for losing weight is:

  • 1.6 - 2.2 grams of protein per kilogram of body weight

For a 65-kg woman who wants to lose weight and exercises regularly, this amounts to about 100-140 grams of protein per day.

👉 Tip from BeyondFit: Track your daily intake in an app such as MyFitnessPal or Yazio to gain insight.

🥗 Best protein sources for fat loss

🥩 Animal sources:

  • Chicken breast, turkey

  • Low-fat cottage cheese or Skyr

  • Eggs

  • Salmon, tuna

  • Minced beef (lean)

🌱 Plant sources:

  • Lentils, chickpeas

  • Tofu, tempeh

  • Hemp, pea or rice protein

  • Quinoa, amaranth

🥤 Protein shakes:

A quick way to increase your protein intake, especially after your workout or when you're on the go. Choose a whey isolate or plant-based alternative with no added sugars.

⚖️ Protein and fat loss: what does the science say?

Multiple studies show that people who follow a high-protein diet:

  • Losing more fat

  • Losing less muscle mass

  • Experiencing a lower feeling of hunger

  • Easier to maintain weight

A study published in The American Journal of Clinical Nutrition found that higher protein intake led to spontaneously lower calorie intake, without participants consciously paying attention.

✅ Summary: This is how protein helps you lose weight

Do you want to lose weight effectively while staying strong and fit? Then a high-protein diet is essential. By including more protein in your diet:

  • Lose fat and preserve muscle

  • Feel satiated longer

  • Stimulate your metabolism

If you combine a high-protein diet with strength training and adequate sleep, you will achieve lasting results.

📌 BeyondFit Tip:

Our coaches at BeyondFit will help you with a customized personal nutrition plan, including exact protein intake tailored to your body and goals.

🔁 Frequently asked questions about 'protein weight loss'

Can I also eat too much protein?
Yes, but it is rare. Up to about 2.5 grams per kg of body weight is safe for healthy adults.

Are proteins only important for strength athletes?
No. Proteins are also essential for muscle maintenance and satiety with cardio or a general weight loss goal.

Which is better: animal or vegetable protein?
Both are good. Animal proteins are often more complete in terms of amino acids, but a good mix with plant sources also works great.

The Ultimate Guide to Boutique Gym Workouts in Amsterdam Oud-West

The Ultimate Guide to Boutique Gym Workouts in Amsterdam Oud-West

In the bustling Old West neighborhood, you'll find several boutique gyms with luxurious facilities and personal attention. This guide will help you choose and show you how BeyondFit excels.

Table of contents

  • What is a Boutique Gym?
  • Benefits of Boutique Training
  • Top 3 Workout Styles
  • Daily schedule at the BeyondFit Studio
  • Membership Options & Pricing
  • Conclusion & Call-to-Action

What is a Boutique Gym?

A boutique gym is a small-scale sports studio with a focus on quality over quantity. You train in an intimate setting, get immediate feedback and quickly feel part of a community.

Benefits of Boutique Training

  • Personal coaching: truly customized, tailored to your goals.
  • High quality equipment: From functional rigs to premium cardio machines.
  • Exclusive group size: usually 4-8 participants per session.
  • Community feeling: Quickly make new contacts and motivators.

Top 3 Workout Styles

1. HIIT (High-Intensity Interval Training).

  • Duration: 30 min
  • Goal: Maximum fat burning and fitness improvement
  • Format: Short, explosive intervals with active rest

2. Functional Training

  • Duration: 45 min
  • Goal: Strength, stability and strengthen daily movement patterns
  • Format: Exercises with kettlebells, TRX and bodyweight

3. Mind-Body Fusion

  • Duration: 60 min
  • Goal: Flexibility, stress reduction and posture improvement
  • Outline: Yoga, pilates and mobility exercises combined

 

Style Duration Ideal for
HIIT 30 min Fast fat burning & endurance
Functional training 45 min Strength & balance
Mind-Body Fusion 60 min Flexibility & focus

Daily schedule at the BeyondFit Studio

  1. Check-in & goals: Short conversation (5 min) with your coach.
  2. Workout: Personalized explanation and guidance.
  3. Honesty Bar: Smoothie or protein shake with local ingredients.
  4. Networking Moment: Brief cool-down and tips for home.

Membership Options & Pricing

  • Trial Week
  • Monthly subscription
  • Premium subscription

Wondering how a boutique gym takes your workout to the next level? Schedule a free tour and trial class at BeyondFit!

External links for local SEO:

Hashtags:
#BoutiqueGymAmsterdam #AmsterdamOudWest #PremiumWorkouts

Mealprepping: The smart strategy for busy professionals

Mealprepping: The smart strategy for busy professionals

For many busy professionals in a business environment, finding time to eat healthy can feel like an impossible task. Between meetings, deadlines and juggling personal responsibilities, it's easy to fall into the trap of eating fast fast food or skipping meals altogether. But there is a solution that can help you stay on track with your nutrition while saving time during the week-meal prep.

At BeyondFit Amsterdam, we are passionate about helping our clients not only achieve their fitness goals, but also maintain a balanced and healthy lifestyle. Meal prep is a powerful tool that ensures your body stays nourished with nutritious meals, no matter how busy your schedule is. Here's why meal prep is a gamechanger for busy professionals.

Time-saving & convenience

One of the biggest challenges that busy professionals face is lack of time, and meal prep plays right into that. Instead of having to cook every day, schedule a few hours a week to prepare your meals in bulk. Once everything is prepared and put away, you'll have healthy, ready-to-eat meals at your fingertips.
With a refrigerator full of balanced meals, you save time thinking about what to eat, cook, and even wash dishes-allowing you more time to focus on work, fitness, family, and relaxation.

Portion control and nutritional balance

It's easy to overeat or make unhealthy choices when you're in a hurry. Meal prep allows you to control your portion sizes and make sure your meals are balanced with the right amount of protein, carbohydrates and fats.

For busy professionals, this is particularly helpful. You can avoid the temptation of overeating or snacking on junk food by sticking to pre-prepared portions. Plus, knowing your meals are aligned with your nutritional needs helps keep your energy levels up throughout the day.

Stay consistent with your health goals

Whether you want to lose weight, build muscle mass, or simply maintain a healthy lifestyle, consistency is key. Meal prep helps you stay on track, even on the busiest days, by providing you with meals that align with your health goals. Instead of choosing unhealthy takeout or skipping meals, have healthy options readily available.

At BeyondFit, we work closely with our clients to create personalized nutrition plans. Meal prep makes it easier to stick to these plans by giving you control over what you eat, and making sure you're getting the right nutrients for your workouts and busy life.

meal prepping

Cost-effective

Eating out regularly or having food delivered can quickly become expensive, especially in a city like Amsterdam. Mealprepping allows you to buy ingredients in bulk and make multiple meals at once, which can save you a significant amount of money in the long run. By planning your meals in advance, you can also avoid impulsive purchases at the supermarket, which often leads to unnecessary spending.

For professionals who are not only busy, but also cost-conscious, meal prep offers a smart, economical way to stay healthy.

Less stress around meals

After a long, demanding work day, the last thing you feel like doing is thinking about what to cook or which healthy option to choose. With mealprepping, that decision has already been made, and the food is ready to heat up. This can reduce the daily stress and mental strain of last-minute food decisions.
Knowing that healthy, delicious meals are waiting for you gives you peace of mind and one less worry during your busy week.

Adaptable for any lifestyle

Mealprepping is incredibly flexible. Whether you have specific dietary preferences-such as vegan, gluten-free or keto-or just want variety throughout the week, you can customize your meals to fit your exact needs. You can experiment with different recipes and cuisines to keep your meals interesting while still meeting your nutrition plan.

At BeyondFit, we encourage our members to tailor their meal preparation to their specific fitness and nutrition goals. Whether you are focused on muscle building, fat loss, or general wellness, meal prep can be tailored to your individual needs.

GET FIT FOR YOURSELF AND WITH OTHERS

Have you already tried everything to get fit and keep failing? Sometimes you just need that extra bit of motivation to keep going.

✔ Work 1-on-1 on your own goals and in small groups.
✔ Motivate each other and be motivated by each other.
✔ Build a good foundation together.

Discover the program

How to start mealprepping

If you're new to mealprepping, here are a few tips to get you started:

  • Plan your meals: Think about what meals you want to prepare for the week and write down all the ingredients you need.
  • Cook in bulk: Choose recipes that are easy to prepare in bulk, such as grilled chicken, roasted vegetables, or hearty grain bowls.
  • Invest in trays: Use reusable trays to portion out your meals for each day of the week. This makes it easy to take something with you.
  • Stay organized: Label your meals and store them appropriately in the refrigerator or freezer so you know what to eat when.

Ready to get your nutrition under control?

At BeyondFit Amsterdam, we are ready to support you in every aspect of your fitness journey, from personalized training plans to customized nutritional advice.

Mealprepping is one of the easiest and most effective ways to stay on track, save time and make sure your body gets the fuel it needs.

If you're looking for more tips or personalized advice on meal prepping, stop by or talk to one of our expert coaches. Let's make your health and fitness goals a reality-no matter how busy your schedule is!

Hi,

Did you already know that Beyondfit is Amsterdam' s Best Small Boutique Gym where you will learn to get the most out of yourself. With our holistic approach make sure you learn everything you need to know about a healthy lifestyle.

✔ Achieve your goals
✔ Keep feeling good
✔ Stay with the Beyondfit Family

100% mind, 100% body, 100% food.

Please let us know if we can help you with anything?

David

Founder & creative business developer, Beyondfit

Emotion eating

Emotion eating

What is emotion eating

What exactly is emotion eating anyway? Emotion eating literally means eating in response to your emotions. It is often a response to emotional stimuli such as stress, boredom, sadness or loneliness. Someone who is an emotion eater often uses food as a way to deal with their emotions or comfort themselves and not because they are hungry. It can result in eating large amounts of food, especially foods rich in fat, sugar and carbohydrates, which are considered "comfort foods."

A healthy diet without a strict diet?

A healthy diet without a strict diet?

Feeling fit, having more energy or getting to the right weight? With professional guidance from our nutrition & lifestyle coaches, you'll develop a healthy and sustainable diet;

✔ That completely fits your wants and needs;
✔ That you can apply for the rest of your life;
✔ Not a rigid diet that you won't easily maintain but an eating pattern that is accessible to your life.

Read more

Consequences of eating emotions away

Emotion eating is a complex pattern of behavior and can have negative effects on both physical and mental health. It is often used to fill a void or to dampen your feelings. It can lead to weight gain, guilt, shame and create a vicious cycle of emotion eating. It starts to take over your life more and more, and it is important that you free yourself from emotion eating in time. People who regularly eat emotionally may also have difficulty recognizing hunger signals and losing weight consistently.

Where does emotion eating come from

Remember when you were young and always got a candy when you were hurt? From an early age, food has been used as comfort or to ease sadness or pain. When we have had a hard day we often want to reward ourselves with something sweet. When you feel negative emotions this can lead to an emptiness. It is often believed that food can fill this emptiness or distract you from the emotion. We then think that after eating something tasty we will feel better again but this often has the opposite effect. If we really want to tackle emotion eating, we would have to go all the way back to the beginning. Fortunately, you can also unlearn yourself from emotion eating, read below how you can stop emotion eating.

Mastering Emotional Eating

Do you find that you regularly suffer from emotion eating? It is important that you master your feelings in order to stop emotion eating. To be able to stop emotion eating, you need to identify your habits and emotions and the trigger that makes you eat. Do you have a habit of grabbing a snack after work when you've had a stressful day? By finding out what situations you often start eating in, you can better control them and figure out what really causes them. For example, keep a journal where you write down the triggers, how you feel and what you do to control these feelings.

A healthy diet without a strict diet?

A healthy diet without a strict diet?

Feeling fit, having more energy or getting to the right weight? With professional guidance from our nutrition & lifestyle coaches, you'll develop a healthy and sustainable diet;

✔ That completely fits your wants and needs;
✔ That you can apply for the rest of your life;
✔ Not a rigid diet that you won't easily maintain but an eating pattern that is accessible to your life.

Read more

Tips against emotion eating

What to do about emotion eating? Of course, it's easier said than done and quitting emotion eating obviously doesn't happen overnight. There is no one solution against emotional eating and everyone handles it differently. Therefore, here are some tips to help you overcome binge eating.

  1. Eat enough: Make sure you eat enough at your meals so you don't suddenly get hungry later and suddenly want to eat a lot
  2. Eat consciously: Be aware of what you eat and when you eat.
  3. Eat regularly: When you eat regularly you will be less likely to get hungry and crave all unhealthy foods.
  4. Find alternatives to emotion eating: When you use food to suppress negative emotions, find an alternative to deal with them such as writing or reading.
  5. Drink water: When you think you are hungry, drink a glass of water first. Often we are thirsty when we think we are hungry.
  6. Seek guidance on emotion eating: Sometimes you can't manage emotion eating on your own, and the help of a coach or dietitian may be able to help you master emotion eating.

Professional counseling for emotion eating

Would you like to lose weight and master binge eating in a healthy way? At Beyondfit, our coaches will help you establish a healthy relationship towards food. Beyondfit is a small boutique gym that focuses on lifestyle coaching with a holistic approach. We don't just focus on working out more or eating better, we think it's important that you create the right mindset and work on a strong foundation. Only with the right mindset will you succeed in controlling emotion eating. Wondering how we can best help you? Schedule a free intake.

Losing weight without dieting

Losing weight without dieting

To lose weight you do not have to go on a strict diet. This is often counterproductive and the pounds fly back on just as quickly as they came off. When you want to lose weight, it is important that you do this in a healthy way, and do not try to starve yourself or change your entire eating pattern in one day. In this article we will give you 6 tips on how to lose weight without a diet.

Eat consciously

If you want to lose weight without dieting, it is important to become aware of what you are putting in your mouth. Often we eat without thinking about it, perhaps you automatically grab a snack every day when you get home or you often start eating when you are bored. It is important to become aware of when you eat and what your habits are. Try to focus as much as possible on your food when you eat, so don't watch TV or do other things in the meantime. This way you are more often distracted and not busy with your food so you often don't realize how much you are eating and also don't immediately realize when you are full.

Losing weight without dieting

Change bad habits

Changing your entire diet overnight is often of little use. It is difficult to maintain a strict diet for a long period of time, which often causes you to fall back into your old habits and the kilos just fly right back on. That is why it is important to change bad habits step by step. For example, start by drinking more water and less soda, and limit yourself to one snack a night. Don't forbid yourself everything right away and only move on to the next habit when you can maintain one well.

A healthy diet without a strict diet?

Feeling fit, having more energy or getting to the right weight? With professional guidance from our nutrition & lifestyle coaches, you'll develop a healthy and sustainable diet;

✔ That completely fits your wants and needs;
✔ That you can apply for the rest of your life;
✔ Not a rigid diet that you won't easily maintain but an eating pattern that is accessible to your life.

Read more

Portion size

As mentioned earlier, conscious eating is important when you want to lose weight without dieting. This includes your portion sizes. When making your food, pay attention to portion sizes and quantities. Often your brain does not notice that you are full until later, so we tend to overeat. For example, at dinner, scoop up only 1 serving and wait a while before finishing your plate. Don't keep eating from the pan all the time either, this often causes you to unconsciously eat much more than you realize. Want to know more about determining the right portion size? Read our 7 tips for proper portion size.

Losing weight without dieting with water

That water is good for you we probably don't have to tell you anymore. Water can help you lose weight in a healthy way. We often think that feeling hungry is because we need to eat more, but this can also be the sign that you are thirsty and need to drink more water. Water can largely eliminate your feeling of hunger. Drink a large glass of water half an hour before you eat, so you will be fuller faster while eating and therefore will need to eat less.

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Get enough sleep and avoid stress

Having stress is one of the biggest reasons why we start eating extra and often fail to lose weight. When you are stressed you often put all kinds of things in your mouth and we often don't consciously think about what we eat. To avoid stress, adequate sleep is also important. When you get too little sleep, you are also more likely to eat unhealthy snacks to replenish your energy levels. So make sure you get enough sleep and avoid stress as much as possible.

A healthy diet without a strict diet?

Feeling fit, having more energy or getting to the right weight? With professional guidance from our nutrition & lifestyle coaches, you'll develop a healthy and sustainable diet;

✔ That completely fits your wants and needs;
✔ That you can apply for the rest of your life;
✔ Not a rigid diet that you won't easily maintain but an eating pattern that is accessible to your life.

Read more

Losing weight without dieting at Beyondfit

Would you like to lose weight in a healthy way without dieting and achieve sustainable results? At Beyondfit, we work on a sustainable basis and do not put you on a strict diet. We teach you all about a healthy diet and how you can apply it to your overall lifestyle. "Dont give someone fish, rather teach them how to fish so they can eat for a long time". This is how we approach our nutrition coaching. Would you like to lose weight and work on a healthy and fit body? Schedule a free intake consultation with no obligation and together we will see how we can best help you.