Staying Active During the Holidays: A guide for busy professionals

The holidays are a magical time filled with family gatherings, delicious meals and festive celebrations. However, for busy professionals looking to maintain their fitness routine, these days can also bring challenges. Balancing work, festive obligations and personal goals can seem overwhelming. But with a little planning, you can stay active, enjoy the festivities and start the new year fit and energized.

Here are some practical tips for staying fit during the holidays:

Set realistic goals

The holidays are not the time to set overly ambitious fitness goals. Instead, focus on maintaining your current level of activity and health. Adjust your expectations and celebrate small victories - even a 20-minute workout or brisk walk counts as success.

Schedule your workouts

Schedule your workouts as you schedule appointments and make them non-negotiable. Morning workouts are particularly effective during busy periods because they ensure that you start the day off right before festivities or work obligations take over.

Pro Tip: Make sure you have a backup plan. If you miss your gym session, try a short home workout or a quick running session.

Integrate activity into holiday traditions

Make fitness part of your festive fun. Organize a family walk after meals, play an active game with the kids, or try a group workout with a festive theme, such as a Christmas yoga class. These activities provide quality time with loved ones as well as exercise.

Prioritize nutrition without selling yourself short

The holidays are synonymous with indulgence, but balance is key. Enjoy your favorite treats in moderation and pay attention to portion sizes. To avoid overeating, have a healthy snack before going to a party.

Quick Tip: Stay hydrated. Drinking water throughout the day helps prevent overeating and keeps your energy levels up.

Embrace micro-workouts

Short on time? Micro-workouts can be the answer. A 10- to 15-minute session of high-intensity interval training (HIIT) or bodyweight exercises can be just as effective as longer workouts. Try to fit these mini-workouts in whenever you can, such as during your lunch break or before going to a party.

Be creative with your planning

Your usual routine may not work during the holidays, and that's okay. Flexibility is key. Split your workout into smaller chunks or combine errands with physical activity-such as parking farther away or taking the stairs.

Practice mindfulness

Stress can run high during the holidays. Mindfulness exercises, such as yoga or meditation, can reduce stress while supporting your overall fitness and health goals. Even five minutes of deep breathing can help you feel calmer and more focused.

Don't skip sleep

Long nights at parties or completing work deadlines can disrupt your sleep schedule, but adequate rest is essential for recovery and energy levels. Aim to get 7-8 hours of sleep per night, whenever possible.

Here are some tips for prioritizing sleep during the holidays:

Establish a sleep routine
Try to go to bed and get up at set times, even on weekends or after late events.

Create a relaxing routine
Unwind with calming activities such as reading, light stretching or meditation before bedtime.

Limit screen time
Avoid screens at least an hour before bedtime because blue light can disrupt your sleep.

Watch what you consume
Limit caffeine and alcohol in the evening, as both can interfere with sleep quality.

Optimize Your Environment
Make sure your bedroom is cool, dark and quiet. Consider blackout curtains, a white-noise machine or a sleep mask for a better night's sleep.

Take advantage of accountability
Share your goals with a friend or join a group fitness challenge to stay motivated. Having someone to fall back on can make a world of difference in staying consistent.

Be lenient on yourself
Perfection is not the goal. If you miss a workout or overeat at a festive meal, don't be too hard on yourself. Focus on enjoying the season and pick up where you left off the next day.

In conclusion

The holidays are a time to celebrate, connect with loved ones and look back on the past year. Applying these strategies will help you stay active, manage stress and strike a healthy balance between work, fitness and celebrations. Remember, consistency is more important than perfection. Wishing you a happy holiday season and a powerful start to the new year!

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

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

Building fitness: 5 practical tips

At Beyondfit, we believe that building fitness is the key to a healthy and happy life. However, building fitness can be challenging, especially if you don't know where to start. In this article, we share practical tips and motivational insights to help you improve your fitness one step at a time.

Why Building Fitness Is Important

Good fitness not only improves your physical health, but also has a positive impact on your mental well-being. Regular exercise can reduce stress, increase your energy levels and improve your overall quality of life. At Beyondfit, we focus on a holistic approach, balancing both body and mind.

Step 1: Start with realistic goals

Setting achievable goals is essential for success. Start with small, concrete goals such as walking for 30 minutes three times a week. As you progress, you can adjust and increase your goals. Most importantly, stay consistent and don't overload yourself.

Step 2: Choose activities you enjoy

Motivation plays a big role in sustaining an exercise routine. Therefore, choose activities that you enjoy. Whether it's dancing, cycling, swimming or a group class at Beyondfit, enjoying what you do makes it easier to persevere.

Step 3: Variation in your workout

Variety in your exercise program prevents boredom and ensures that you train different muscle groups. Combine cardio exercises with strength training and flexibility exercises for a balanced approach. This will keep your body challenged and your mind engaged.

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

Step 4: Work with a personal trainer

A personal trainer can help you create an effective and personal training program. At Beyondfit, our trainers offer support and motivation so you can achieve your goals. With the personal trainer, you will work on proper posture, techniques and prevent injuries. This will not only build muscle and fitness, but also make you feel more confident.

Step 5: Listen to your body

It is important to listen to your body and take rest when necessary. Overexertion can lead to injury and demotivation. Give yourself time to recover and don't be too hard on yourself. It's all about balance and sustainability.

Building fitness with Beyondfit

At Beyondfit, we not only help you build your fitness, but also help you stay motivated. Our small boutique gym offers a supportive and inspiring environment where you can work on your goals with others. Explore our different programs and find the right fit for you.

By following these practical steps and using Beyondfit's support, you can effectively work on building your fitness and improving your overall health. We look forward to helping you achieve your fitness goals!

Want to know more? Visit our website for more information and sign up for a free intake. Together we will work toward a fit and healthy future!

Hi,

✔ 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

Sports motivation

"I want to exercise but I have no motivation." No motivation to exercise it's something you often hear. Regular exercise offers super many benefits for both your physical and mental health. But that motivation to exercise, how do you find it? Whether you are a beginner or a seasoned athlete, it is essential to achieve your athletic goals. In this article, we will explore the power of motivation in exercise and share some tips to keep your enthusiasm and motivation high.

Sports motivation to exercise.

Late at night thinking 'I want to get up early tomorrow immediately exercise, shower and start my day fit.' But then when that alarm clock rings motivation gone and no desire to exercise, so sleep on anyway, yes how do you actually start it? How do you motivate yourself to exercise and still get out the door for a work out?

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 do you motivate yourself to exercise?

How do you motivate yourself to exercise? There are several ways to motivate yourself. These include setting goals for yourself and sharing your goals with others. In addition, it is important to have fun and not be too hard on yourself. Sometimes together is better than alone, so sometimes it is helpful to bring in a personal trainer.

Motivation for sports through goals.

Finding motivation to exercise can be very difficult, and setting goals is one of the easiest things there is and can help. Of course you can write down what you want to achieve or what you want to work towards, but that does not mean that once you have written it down, you will execute it.

Share goals for motivation sports with others.

How do I get motivation to exercise if I have written down my goals? Sharing your goals with others can give you motivation. Just when you don't feel like going, or are too lazy to exercise, your goals can give you that extra step to put on your shoes and get yourself to the gym. Also, when you share your goals with others they can give you that extra boost, maybe you can find a buddy who wants to share these goals with you and you can motivate each other.

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

Find joy in your activity.

How do you stay motivated to exercise? If you enjoy what you're doing, it's much easier to stay motivated. This is the same with motivation to exercise at home. Try different sports and forms of exercise until you find one you really enjoy. Whether it's dancing, boxing, playing tennis or lifting weights, choosing an activity that gives you joy and satisfaction will make exercising a lot more enjoyable and motivate you to keep moving regularly.

Don't be too strict.

When you are just starting to exercise, above all, don't be too hard on yourself. Listen to your body but also to your heart. When you are so reluctant to go to the gym or go for a run, you may have to ask yourself if it makes sense at that moment, don't think that every time! But you can also reward yourself with something sweet when you have successfully completed your workout. This way you might also start exercising faster because you know there is a tasty bowl of protein ice cream in the freezer. That's how you maintain motivation to exercise.

Further for motivation to exercise:

Track your progress.
Nice sports outfit helps with motivation.
Go exercise with someone for motivation.

Sign up with a personal trainer.

When you want motivation to exercise and lose weight, it is best to sign up at a gym, very often you will also have a personal trainer who will make schedules especially for you and help you get better and fitter. Even if you have lost your motivation to exercise, they can help you find it again.

At beyondfit, multiple personal trainers are available to help you with your personal goals. You can do this through a number of different types of programs such as weight loss, muscle & tone, fir for life, get fit, small group and senior fit. There is something for everyone.

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

The get fit for life program will help you get and stay fit for life. This can help you regain your motivation to exercise.
With the get fit program you are guided by a personal trainer and train in small groups for just that extra bit of motivation.
Why should you choose small group training? You get all the personal attention you need and have the pleasure of training with others towards your personal goals.
It is important to always keep working on your health. Especially when you get older you can prevent diseases and injuries. Then choose senior fit.

No desire to exercise

No sense no motivation, it can be due to a number of reasons. Here's another list of how to find your motivation again.

Setting goals
Playing sports with others
Seeking pleasure in your activity
Don't be too hard on yourself
Signing up with a personal trainer

Sports motivation with Beyondfit

Would you like to set your goals together, exercise with another person and get help achieving your goals? At Beyondfit you will train with a personal trainer, we will make sure you have fun while working out and that you achieve your goals. Beyondfit is a small boutique gym that focuses on lifestyle coaching with a holistic approach and working with you to ensure adequate sports motivation.

Getting fit. How do I get fit?

Often we don't really know how to start getting fit and how to keep it up. In this article we will tell you more about the importance of being fit and how you can get fit yourself.

The importance of getting fit

Getting fit is an important goal for many people, and rightly so. A healthy lifestyle can lead to numerous benefits, not only for your physical health but also for your mental well-being to cope with life's challenges. Of course, being fit is crucial to improving your health and reducing risks of diseases such as obesity, diabetes, high blood pressure and cardiovascular disease. Regular exercise and a healthy diet can strengthen our immune system and make our bodies more resistant to disease. In addition, you also get more energy when you are fitter and your sleep will improve. Getting fitter can also improve our mental well-being. Regular exercise reduces stress and anxiety, which can lead to a better mood and more self-confidence that will make you feel more comfortable in your own skin.

Get fit fast and lose weight

Of course, we all want to get fit and lose weight as soon as possible. There are all challenges and 30-day plans online that promise you can get fit within 2 weeks or a month. Unfortunately, this is often not quite the case. There are no miracle drugs that will get you fit super fast. It is important that you work on a strong and sustainable foundation so that you can gradually get fit and stay fit. Of course, you can get fit faster if you exercise more and eat healthier, but the important thing is that you maintain this for a longer period of time and do not rush into things.

How do you get fit?

It all sounds easier than it is, but how do you actually get fit? And where should you start to get fit? Everyone is different and it is important that you can get fit in your own way. What works for someone doesn't mean it will work for you. There is no such thing as the best sport or the best way to get fit. To get fit, it is important that you eat a healthy diet and exercise regularly. There are several exercises you can do to get fit, whether it's walking, working out or running doesn't matter. As long as it is something you feel good about and can sustain for a longer period of time.

Getting fit with nutrition

It is often thought that you can only get fit by exercising more, but healthy eating is even more important. A good balance between a healthy eating pattern and exercise is crucial to achieve the desired results. It is important that you become aware of your eating habits and change unhealthy ones. You do not have to go on a strict diet but adjust unhealthy eating habits step by step. Are you used to automatically eating something when you are bored or grabbing a snack when you get home from work? Then change this to a healthy snack and become aware of what you are eating. Read more about how to lose weight without a diet here.

Exercise regularly

A healthy diet and regular exercise go hand in hand. Regular exercise will make you feel more energetic and fit. This does not mean that you necessarily have to spend 2 hours at the gym every day. You can easily get fit without a gym. For example, you can do exercises at home to get fit, or set a goal for yourself to take 10,000 steps every day, or take the bike or the stairs more often. Choose activities that you enjoy and can sustain, such as walking, biking, swimming, or group exercise classes at the gym. If you find it difficult to start exercising, find a buddy to work out with, or hire a personal trainer to help you reach your goals.

Getting fitter with the right mindset

When you want to get fit, it is important that you adopt the right mindset. Without the right mindset, you won't last long and will soon fall back into old habits. You have to have a positive relationship with food and sports and not see it as something negative. If your mindset already starts with "I don't feel like it today, I'll go tomorrow" then you have actually already lost to yourself. It is important to set your goals in advance so that you know exactly what you are going to work for.
Do not forbid yourself anything and try to accept your mistakes so that you do not fall back into old habits every time there is a setback. Read more about losing weight with the right mindset in our other article.

Getting fit tips

Do you want to feel fit in your own body? We give you some tips on how to get fit again:

Go for walks more often, take bicycles instead of cars and stairs instead of elevators
Adopt a feasible and healthy eating pattern
Vary your workouts and do something you enjoy
Start the day right and exercise in the morning
Get enough sleep
Drink plenty of water
Get together with a friend to play sports
Seek professional help

Get fit at Beyondfit Amsterdam

Are you ready to get really fit and leave your old habits behind? At Beyondfit, we help you get structure into your lifestyle and be consistent with exercise and nutrition. We do not put you on a strict diet, but teach you how to adopt a healthy diet yourself. Our personal coaches serve as a big stick and all have a medical background such as physio or mensendieck so you can always start fitness in a safe way. Wondering how Beyondfit Amsterdam can help you get fit and healthy again? Schedule a free intake, then we will gladly discuss the possibilities with you.

Importance of healthy eating. Why is healthy eating important?

That healthy eating is important we all know, but why really? Healthy eating has several positive effects on both your body and your mind. It is important that you eat a varied diet and get the right nutrients. Would you like to lose weight or feel fit again? In this article we will tell you the importance of healthy food and why a healthy diet is so important.

Fuel for your body

Your body needs nutrition to function. Food is like the fuel you live on and get energy from. We often think we need sugar to get more energy. Sugars give you an energy boost for a short time, but this energy boost drops off again after which you experience an energy dip. A healthy eating pattern keeps your energy levels stable and keeps you feeling good.

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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.

Reduces the risk of disease

A healthy diet can reduce the risk of disease. When you eat a lot of unhealthy food and take in few vitamins, you often notice right away that you become a little weaker and thus can catch a flu or virus more easily. But even in the long term, unhealthy eating can increase the risk of diseases such as diabetes, cardiovascular disease and obesity.

Losing weight through healthy eating

Of course, we all know that you can lose weight through healthy eating. If you eat a lot of unhealthy food, you will end up gaining more weight and may become overweight. Therefore, a healthy diet also has a positive effect on your weight. Healthy eating keeps you full longer, which also means you need to eat less. By eating fewer calories than you burn in a day, you will eventually lose weight. Replace soft drinks with water more often or a ready-made meal with a fresh home-cooked meal. This does not mean that you have to go on a strict diet right away. A strict diet is often counterproductive. In our other article we tell you exactly why a diet plan does not work.

Positive effect on your mood

You know that, you've just been eating your fill because you're stressed or angry? And did this ever make you feel better? Often after an unhealthy meal we just feel worse and are actually angry at ourselves for eating it. Healthy foods can have a positive effect on your mood. Different fruits and vegetables or other healthy foods help produce dopamine, the little substance that makes you feel happier.

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Also lose weight and get results?

Find out how Beyondfit has improved our clients' lifestyles.

★★★★★

"I have been training with Beyondfit for several months now. I couldn't be happier with the results! Professional trainers, great atmosphere and above all very satisfying results! It's not just about the training, but also nutritional advice and progress tracking. Highly recommended!"

Laura de Vries

View the results

You are less likely to grow old

As mentioned above, a healthy diet reduces the risk of disease, which can ultimately help you age. But in addition, some healthy foods also have a positive effect on the aging process. Fruit contains many antioxidants that help protect the skin. There are also several nutrients that are good for your skin cells and slow down the process of aging.

Healthy nutrition at Beyondfit

Do you find it difficult to adopt a healthy diet? At Beyondfit, we teach you everything you need to know about healthy eating and how to incorporate it into your lifestyle. We do not put you on a strict diet, but rather find it important that you get a healthy and positive mindset towards food. "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. Want to learn more about nutrition coaching at Beyondfit. Schedule a free intake with no obligation, and together we will see how we can best help you.

Benefits personal training, why choose a personal trainer?

Do you find it difficult to start exercising, or do you keep falling back into your old habits without achieving results? Then a personal trainer might be something for you. There are several advantages of personal training when you want to work on your goals and achieve real results. In this article, we'll tell you more about the benefits of a personal trainer.

What does a personal trainer do?

First, it's important to know what a personal trainer does. A personal trainer helps you to train and achieve results in a safe way. He will draw up a personal training plan for you so that you can work on your goals. In addition, a personal trainer will teach you the correct posture and techniques for various exercises so that you can perform this safely yourself. Furthermore, a personal trainer can also help you adopt an overall healthy lifestyle and bring structure to your life. A personal trainer therefore has many advantages. Read more about the benefits of a personal trainer below.

Benefits of a personal trainer

Why a personal trainer? With a personal trainer, you can work on your goals, whether you want to lose weight, become more muscular or build up a better condition . This way you can achieve your goals in the most effective way and you know exactly what to do and what not to do. In addition, a personal trainer helps you with a strong foundation so that you can eventually apply this yourself and achieve long-term results. The personal trainer will teach you the correct posture and techniques so that you can prevent injuries and train in a safe way. It will also give you more confidence to perform exercises and experiment. Furthermore, a personal trainer serves as a real stick. You can't just skip a workout and a personal trainer will motivate you to go all the way.

We list the benefits of personal training for you:

Focused work on your goals
Healthy eating and lifestyle
Structure in your life
A good foundation
Sustainable result
Motivation and accountability
Training in a challenging way
Variation in your workouts
Preventing injuries

Advantages of personal training in groups

Do you think it's too big a step to get started with 1 on 1 personal training right away? Then you can also choose to train in small groups under the guidance of a personal trainer. There are also several benefits of personal training in small groups. With small group training you train in small groups, so it is always fun and you can motivate each other. The training sessions are varied and challenging but also fun. For example, you can also go with a friend. In addition, you will still receive the personal guidance you need so that you can still work on your own goals and train in a safe way.

Benefits of sports

Above we have already told you a few things about the benefits of a personal trainer, but it is of course also important to know why you are doing it in the first place. Because what exactly are the benefits of exercise and what is fitness good for? There are many benefits to exercise. Of course, we all know that exercising makes you fitter and stronger, but the physical benefits of exercising are not the only thing. Exercising is also very good for your mental well-being. You often feel happier, experience less stress and have more energy when you exercise regularly. In addition, it also improves sleep quality. Furthermore, it helps for improved blood circulation and strengthened immunity.

Why personal training at Beyondfit?

Beyondfit is a small-scale boutique gym in Amsterdam Oud-West that not only focuses on exercising more, but also on eating healthy and improving your overall lifestyle. We are a team of personal trainers with a high-level physiotherapy background, sports science coaches and nutritionists who allow us to guide you in the most effective way. Our personal trainers serve as a real stick behind the door and ensure that you can always train in a safe way. We approach our training with a holistic approach. Want to know more about the benefits of personal training at Beyondfit? Schedule a free intake interview without obligation, and together we will see how we can best help you.

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