Physical Health

Adaptation to training follows 4 key components to how you train:

  • Frequency of training: how many times a week can you set out and execute your training sessions
    1. Ideally 3 strength trainings will help you develop towards your goals, complementary trainings will help you balance by complementing on weaknesses whether its flexibility, cardiovascular, or even injury prevention
  • Intensity of the training: how intense is your hour workout, are you out of breath? Are you sweating? Are you challenging yourself?
    1. High intensity workouts are great to create oxygen deficiency which will help you burn energy throughout the day post workout however sometimes we need to dial down the intensity to execute the form correctly by activating the correct musculature and avoid compensations.
  • Time: How much time do you train for
    1. During your independent workouts are you able to fit in the whole program within a 1-hour period? How much time you spend in the gym indicates in part your work volume. It is the intensity x time, so to be more time efficient high intensity is necessary specially to develop cardiovascular fitness, allowing you increase your heart’s ability to pump more blood per beat
  • Type: What kind of workout are you doing? The number of repetitions, types of load (elastics, cables, dumbbells, machines…etc.), these are filtered for you to meet your goal when it comes to your own customized program.

Show up, focus on form and activation, recover, 4% of your day goes a long way!

Cardio

Challenge your heart rate. Do the talk test! If you are having a hard time talking, means you are at a good intensity!

Getting bored of steady exercise, try doing some high intensity interval training!

Resistance Training

You can consider weight lifting, body weight exercises, cable pulling or pushing and even elastic as a way to do resistance training.

It is umbrella term to get you into to use your muscle in a way that is controlled and helps you tone whether you are focused on explosive or enduring muscle fibers.

Metabolic Training

Just a term to mean that you are training large muscles groups, creating a high energy output and getting a nice oxygen deficit meaning you will be continuously be burning calories post workout.

Great way to start shedding your fat as long as diet is considered. Do it at the start of your training to then continue on with some resistance training! Or just do a whole metabolic session!

What should I train? How should I train?

Breaking routines to 2-3 x a week with the same workout is not a problem, the goal is to change things up every 4-8 weeks.

If you decide to change things on a daily basis, make sure that by the end of your week you have considered all 4 aspects and every body part.

Let your trainings be specific to your goals!

Get in touch now

Contact me

Sylvia R.

Nicolas and I worked together for over a year to recover my core strength which had weakened due to a serious injury. He has provided me with insights into how the body works and what nutrition is key for a balanced life style. His key strengths include providing challenge and variety in sessions at the right level for my needs with in addition exercises to do at home to maintain fitness levels. Other than that, what really stood out is Nicolas’ patience and relaxed manner whilst getting the most of me during a Personal Trainer session. I recommend working with Nicolas if you are keen to make exercising embedded into your day-to-day to keep fit.

Anonymous

Healthy Bestari
5
2021-07-01T12:41:55+00:00

Anonymous

Nicolas and I worked together for over a year to recover my core strength which had weakened due to a serious injury. He has provided me with insights into how the body works and what nutrition is key for a balanced life style. His key strengths include providing challenge and variety in sessions at the right level for my needs with in addition exercises to do at home to maintain fitness levels. Other than that, what really stood out is Nicolas’ patience and relaxed manner whilst getting the most of me during a Personal Trainer session. I recommend working with Nicolas if you are keen to make exercising embedded into your day-to-day to keep fit.

Caroline Sutherland

I have been training with Nic for over a year now and the transformation in both my body and health has been amazing. He’s not just an incredible personal trainer but knowledgeable in nutrition as well who goes over and above to help you achieve and maintain your goals.

https://www.linkedin.com/in/caroline-sutherland-7b98701/

Healthy Bestari
5
2020-03-31T10:10:23+00:00

https://www.linkedin.com/in/caroline-sutherland-7b98701/

I have been training with Nic for over a year now and the transformation in both my body and health has been amazing. He’s not just an incredible personal trainer but knowledgeable in nutrition as well who goes over and above to help you achieve and maintain your goals.

Andrea Menandro

Nicolas is an extremely well prepared trainer. His holistic approach made me feel at ease from day one and I noticed progress since the first weeks. Every session together is an occasion to discover new strengths and weaknesses of my body and to work on it. He also gives you all the tools and tips to have great workouts alone.

https://www.linkedin.com/in/andreamenandro/

Healthy Bestari
5
2020-04-12T16:33:47+00:00

https://www.linkedin.com/in/andreamenandro/

Nicolas is an extremely well prepared trainer. His holistic approach made me feel at ease from day one and I noticed progress since the first weeks. Every session together is an occasion to discover new strengths and weaknesses of my body and to work on it. He also gives you all the tools and tips to have great workouts alone.

Aly W.

“I have been training with Nic in the Gustav 12 program for several rounds. Nic is one of the best trainers I have had the pleasure of working out with. He is very involved with my fitness and overall wellbeing. Apart from being a knowledgeable trainer, he is also an experienced physiotherapist and is always available to help me when I have issues (both physically and mentally). Nic provides advice on other fitness related matters such a nutrition, relaxation, meditation. He got me drinking Kefir water.  Nic always makes time to help and checks up on me via WhatsApp outside the gym. He is a very friendly guy and knows when to be tough to get the best results. If you can, have Nic as your trainer because he will make sure you will reach the best for yourself.”

https://www.linkedin.com/in/alywijbenga/?originalSubdomain=nl

Healthy Bestari
5
2021-02-09T15:38:22+00:00

https://www.linkedin.com/in/alywijbenga/?originalSubdomain=nl

“I have been training with Nic in the Gustav 12 program for several rounds. Nic is one of the best trainers I have had the pleasure of working out with. He is very involved with my fitness and overall wellbeing. Apart from being a knowledgeable trainer, he is also an experienced physiotherapist and is always available to help me when I have issues (both physically and mentally). Nic provides advice on other fitness related matters such a nutrition, relaxation, meditation. He got me drinking Kefir water.  Nic always makes time to help and checks up on me via WhatsApp outside the gym. He is a very friendly guy and knows when to be tough to get the best results. If you can, have Nic as your trainer because he will make sure you will reach the best for yourself.”

Siwan ‘Isabelle’ Chow

"Between 2018-2019, I took part of a small group training at the Gustav Gym to get leaner and stronger. Nic was undoubtedly my favourite trainer, here is why. Back then, I had never done weight-training and it was intimidating when I started. Nic was very calm and professional, he made sure to come up with (doable) exercises that fit my personal goals, even when his was training multiple people simultaneously. Nic holds a degree in Kinesiology and a Master in Human Movement Science. Therefore, his training not only focuses on strength building, but also mobility and good alignment of your body. His attention to details helped me to perfect my postures, correct my weaker side and thus my goals. In short, if you are looking for an attentive personal trainer with (science-based) knowledge. Congratulations, you have found one. A bonus is that he has good humor, too!"

https://www.linkedin.com/in/isabellechow/

Healthy Bestari
5
2020-04-12T16:27:32+00:00

https://www.linkedin.com/in/isabellechow/

"Between 2018-2019, I took part of a small group training at the Gustav Gym to get leaner and stronger. Nic was undoubtedly my favourite trainer, here is why. Back then, I had never done weight-training and it was intimidating when I started. Nic was very calm and professional, he made sure to come up with (doable) exercises that fit my personal goals, even when his was training multiple people simultaneously. Nic holds a degree in Kinesiology and a Master in Human Movement Science. Therefore, his training not only focuses on strength building, but also mobility and good alignment of your body. His attention to details helped me to perfect my postures, correct my weaker side and thus my goals. In short, if you are looking for an attentive personal trainer with (science-based) knowledge. Congratulations, you have found one. A bonus is that he has good humor, too!"

F. Cheng

Nic is a dedicated personal trainer who truly wants his clients to succeed. Invested in my success and well-being, he developed a complete training program to help me achieve my goals - to become healthier and more fit. The training program included sessions not only with him, but also aspects I could do on my own. He would also routinely perform measurements to ensure progress was being made.


Regarding training sessions with him, he would tailor each session to my condition on the day (i.e. energized, muscle soreness, tiredness, etc). In addition, he is flexible in terms of training times, which was important for me given my unpredictable work schedule.

Anonymous

Healthy Bestari
5
2021-02-09T15:41:10+00:00

Anonymous

Nic is a dedicated personal trainer who truly wants his clients to succeed. Invested in my success and well-being, he developed a complete training program to help me achieve my goals - to become healthier and more fit. The training program included sessions not only with him, but also aspects I could do on my own. He would also routinely perform measurements to ensure progress was being made. Regarding training sessions with him, he would tailor each session to my condition on the day (i.e. energized, muscle soreness, tiredness, etc). In addition, he is flexible in terms of training times, which was important for me given my unpredictable work schedule.
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Nutrition