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.

Are you struggling to get fit and stay fit? We understand better than anyone that getting in shape can be difficult. Getting healthy and fit doesn't happen overnight and you need to stay consistent to really see results. It can be hard to maintain motivation for an extended period of time especially when you have a setback. But how do I get fit and stay fit and healthy? In this article we give you 8 tips to get fitter that can already help you a lot in the right direction.

1. Set goals to get fitter

It is important to set goals when you want to get fitter. That way you really have something to work toward and you can also stay better motivated to achieve that goal. It is important to discover what you really want. Do you want to feel fit, do you want to get more energy, do you want to lose weight and get fit or do you want to feel comfortable in your own skin again? If you know what you are doing it for you will also find it easier to keep it up.

2. Get fit fast? Be realistic

Instagram is full of pictures of fitgirls and fitboys with the perfect body. Often these photos are not reality and can be demotivating. Don't compare yourself to these pictures and see what is realistic for you to get fit. Also, there are 100 different ways online that promise you can get fit in 2 weeks. Getting fit and losing weight fast sounds nice but it is important to stay realistic and work on a strong foundation.

3. Get enough sleep to feel fit

It sounds self-explanatory, of course, but getting enough sleep is important. This will make you feel fitter and more motivated to exercise. A lack of sleep also makes you crave more unhealthy food, which does not help you get in shape. In our other article we tell you more about how sleep and losing weight go hand in hand.

4. Take rest days

To get fit, you don't have to work up a full sweat every day. It is important to also take rest days between your workouts is. Your body needs rest days to recover. If you don't do this, your body can become overworked, which can ultimately leave you even further from home. Read more about overtraining, what causes it and how to prevent it in our other article.

5. Getting fit? Keep challenging yourself

Do you really want to get fitter? Then it's important to keep challenging yourself. Change your routine regularly and keep challenging yourself. Increase the weight you use or start running a little further each time. Challenging yourself will also keep you motivated and you will see that you can do much more than you think.

6. Getting fit with nutrition

Not only exercise is important. Without a healthy diet, you will not achieve the desired results. You don't have to go on a strict diet right away. Ensure a good balance between exercise and nutrition so you can really get the most out of yourself. We tell you more about the importance of healthy nutrition in our other article.

7. Get and stay fit? Create habits

Do you want to be fit and stay fit? Don't drastically change all your eating and living habits at once, you will probably only last a short time before falling back into your old habits. By making small adjustments in your life you can create new habits and get fit step by step and stay fit in the long run.

8. Get fit & enjoy

The best way to get fit is to do something you enjoy. If you reluctantly do a workout every day you are not going to keep it up for long. There is no best sport to get fit. You can also easily get fit without a gym You can get fit by walking but also get fit with swimming and get fit with skipping rope. Find something you really enjoy doing. Do this for example together with a friend to motivate each other. It is important that you get fit in your own way.

Getting fit in Amsterdam at Beyondfit

Do you want to get fit but still don't know where to start? And you just can't seem to find that structure and be consistent with exercise and nutrition? Beyondfit can help you with that! At Beyondfit, we don't just focus on sports or nutrition, but on your entire lifestyle. We are a small family of lifestyle coaches, a dietician, personal trainer and physical therapists all under one roof. This allows us to safely help you get fit again so you feel good in your skin. Schedule a free intake here and discuss your goals and wishes together.

Do you struggle with getting structure and control in your life? Or would you like to change your lifestyle but are not sure how? Lifestyle coaching might help you with this. In this article we will tell you exactly what a lifestyle coach is, what a lifestyle coach does and how lifestyle coaching can help you with different aspects of your life.

What is a lifestyle coach

What is a lifestyle coach? The name actually says it all: a lifestyle coach is someone who coaches you in your lifestyle. A personal lifestyle coach helps you improve your lifestyle so you can get everything out of your life. It is not that there is only one right way to live, everyone has different standards, values and goals. Therefore, there is also no one approach to the perfect life. A lifestyle coach can help you find your ideal lifestyle. Lifestyle coaching helps you take your body, mind and nutrition to the next level.

What does a lifestyle coach do?

What exactly does a lifestyle coach do? A personal lifestyle coach works with you to look at any areas of improvement in your life or where you get stuck. Often you yourself do not know exactly what the underlying problem is and you remain stuck at one point. The personal coach teaches you to gain insight into your problems and give direction to your life. He can help you get structure in your life and regain control. A lifestyle coach does not tell you how to live your life, but helps you make choices and gain awareness. He can help you achieve certain goals and create the right mindset. The main goal is to promote your physical and mental health.

A few examples where lifestyle coaching can help are:

• Being happier and content in life, the right mindset
• Inner peace and balance
• Becoming more self-aware
• Making choices
• Healthy lifestyle and diet

Lifestyle coach nutrition

One of the aspects a lifestyle coach can help you with is nutrition. A food and lifestyle coach helps you adopt a healthy eating pattern and teaches you how to apply this yourself. You do not have to go on a strict diet, but learn to deal with food in a healthy way.

Personal trainer and lifestyle coach

Would you like to start exercising or work on a stronger and fitter body? Many personal trainers also serve as lifestyle coaches. A lifestyle fitness coach helps you build a strong foundation with a focus on exercising more and getting structure in your life. In doing so, you work on both a healthier body and an improved overall lifestyle. The fitness lifestyle coach serves as a real stick, teaching you proper posture and techniques with exercises, and helping you with a healthy nutrition plan.

Lifestyle coach lose weight

Do you want to lose weight with a lifestyle coach? A lifestyle coach can be a good solution when you want to lose weight. He can help you adopt a healthy lifestyle with a healthy living and eating pattern. By developing the right mindset you can sustainably maintain this pattern. Often lifestyle coaching for losing weight is a combination of personal training, personalized nutrition coaching and the right mindset. By combining these three aspects, you can achieve maximum results.

Holistic lifestyle coach

You also have lifestyle coaches who focus on a holistic lifestyle. Holism is a philosophy that assumes that everything is connected. So with a holistic lifestyle, you don't focus on improving one aspect such as your diet or exercising more, but focus on the fact that everything is connected. Everything you do affects yet another aspect in your life. Want to know more about holism? In our other article, we tell you all about a holistic lifestyle.

Online lifestyle coach

You can choose to find a lifestyle coach in your area, but you can also choose online lifestyle coaching. Here you can do the lifestyle coaching from anywhere in the world and the lifestyle coach can easily guide you online. This way you are not tied to a fixed location and you can really choose a lifestyle coach that suits you.

Lifestyle coach costs

Curious about the cost of a lifestyle coach? The cost of a lifestyle coach can vary depending on several factors, including experience, location, and the duration and intensity of the coaching. On average, sessions can cost between €50 and €150 per hour. Some coaches offer packages for long-term coaching, lowering the cost per session. While lifestyle coaching may be an investment, it can lead to long-term benefits for your health and well-being.

Lifestyle coach reimbursement

Is a lifestyle coach reimbursed by health insurance? In some cases, the cost of a lifestyle coach may be reimbursed by basic insurance or supplementary insurance. Reimbursement for a lifestyle coach depends on the specific terms and coverage of the insurance policy. A referral from a general practitioner is often required for reimbursement. It is advisable to contact your health insurance company for specific information on reimbursement options and conditions related to lifestyle coaching.

Lifestyle coach Amsterdam at Beyondfit

At Beyondfit, we offer personal training where the focus is not only on more exercise and healthy eating but also on the right mindset. Our personal coaches help you learn a healthy lifestyle so you can maintain it on a long-term basis. We have a place where you can feel at home and at ease. Curious about what we can do for you? Schedule a free intake and see what we can do for you.

What is medical fitness?

What exactly is medical fitness? Medical fitness is a form of fitness supervised by a physical therapist. The physio guides you to exercise responsibly. In many cases it is about recovering from an injury or rehabilitation from an accident or surgery. The physical therapist then looks at the problem with you and applies some rehabilitation techniques to it and gives you exercises to work on. This is all about repairing the body. You can think of workouts such as fitness training, strength training, increasing mobility and improving coordination.

Why exercise under the guidance of a physical therapist?

Perhaps you have just had an accident that you need to recover from, or you have suffered an injury while playing sports. Then of course you want to get rid of it as soon as possible and be able to move and play sports safely again. Sports under the guidance of a physical therapist can help you with this. The emphasis in medical fitness is on responsible training and performing exercises to improve an injury or health problems.

Who is medical fitness suitable for

Medical fitness is often used by people who are experiencing physical complaints. This may be because you have suffered an injury or need to rehabilitate after surgery or an accident. But this need not always be the case. Medical fitness is not only suitable for people with injuries and physical complaints but also for anyone who wants to exercise in a safe and responsible way under medical supervision.

Medical fitness is especially suitable for people with the following complaints, for example:

• In case of an injury or when you want to prevent injuries
• With chronic conditions such as heart problems, COPD or diabetes
• When you suffer from stiffness and fatigue
• After surgery on your hip, shoulder or knee and recovering from this
• Having had an accident when you need to recover from a broken bone or muscle tear, for example
• In neurological disorders
• When you still want to keep moving in a safe way
• When you generally experience physical symptoms.

What is the purpose of medical fitness

The goal of medical fitness is to increase both muscle fitness and load capacity through training. This may involve focusing on your entire body but can also focus on an area of complaint. It also involves improving flexibility and coordination.

Some consequences of medical fitness may include:

• Decrease and prevention of injuries
• Recovery after accident or surgery
• Overall improvement in fitness and strength
• Feeling fitter
• Decrease in physical complaints such as back pain, hip pain, knee pain or shoulder pain
• Less stress

Exercising under medical supervision at Beyondfit

Are you looking for a gym with in-house physical therapy? Beyondfit can help you exercise safely and responsibly. All our trainers have a medical background and can therefore provide you with the right service and knowledge at any time. You can come to us for the best medical fitness in Amsterdam. We are a small family of physiotherapists, lifestyle coaches, a dietician and personal trainers all under one roof. This way we can guarantee a safe workout without injuries. Schedule a free intake with one of our trainers and discuss together the possibilities and costs for medical fitness.