Spring naar inhoud

Leen Peeters

Fitnessblogger en Personal Coach

Blog
Personal Coaching
Workoutplannen
Testimonials
Contact

Contact

Heb je interesse gekregen in één van de formules (personal coaching of een workoutplan)? Of wil je nog iets weten dat je niet ontdekt hebt op de website? Stuur me dan via onderstaand formulier een mailtje.

Naam

E-mailadres

Woonplaats

Contact

Ready for change?

mijn instagram

Let’s talk sleep 💤 This whole week I had more than 7 hours of sleep. And, to be very honest, that’s a looooong time for me. I usually sleep around 5-6 hours and maybe 7,5 in the weekend. I know-bad example 😩 Even though I didn’t sleep as well every night, I felt much more energetic, duh 🤦🏼‍♀️ • The reason I didn’t sleep well the last couple of years is because I have had a lot of stress. I have been living in a state of ‘uncertainty’ for a long time and that adrenaline caused me to not be able to relax. Cortisol levels were through the roof and about two months ago I finally heard I could calm down. At first this was (odly) very difficult for me and I didn’t know what to do with myself, but the last two weeks I feel like I am BACK 👊🏻 I can relax for whole days now and do nothing without problems 😂 • Sleep is very important for overall health and fat loss. I have energy, I am losing fat and gaining muscle in a slow and steady pace and I am very excited for 2020!

When you realize it, your mind is blown... • Lots of people want quick fixes: ‘get abs in 30 days’, ‘on this 7 day detox you get rid of your belly fat’,... I’m going to say this until the day I die: diets👏🏻do👏🏻not👏🏻work! It’s one of the first things I say to my new clients. I don’t want them to have a fast result so I can show off with it. I want them to 𝕔𝕙𝕒𝕟𝕘𝕖 𝕥𝕙𝕖𝕚𝕣 𝕝𝕚𝕗𝕖 ❤️ I want them to be healthier, make better options and get rid of thoughts and emotions around food. • Fitness has no finishline because you wil only stay fit when you live that healthy lifestyle. Fitness is not a temporary thing. Fitness is for life! 🙏🏼

Working on myself. By myself. For myself. • I have been struggling with my back. I got back problems a couple of months ago, which was due to imbalance in my glutes and too much strain on the muscles of my lower back 😫 I was doing 4 coachings a day, my own 1,5h workouts and biking at least one hour every day. • In oktober I started working with Stijn from Fourward. He though me lots of stuff which solved my problems, but I also had to teach myself to say no... • That’s why I now have a waiting list and a limited number of coachings a week. That’s why I gave myself a day off a week (don’t even think of bothering me on mondays). That’s why I don’t go over my own bodyweight in my heavy lifts for now. That’s why I am going to hot yoga, doing meditations and teaching myself about balance. In my glutes by doing lots of unilateral work but mostly in my life ❤️ • I would loooove to help everyone in this world, but as a famous philosopher once said: In order to take care of others, you should take care of yourself first 👌🏼 And that quote has never been more true for me than today...

What is high intensity interval training and low intensity steady state? And what are the benefits of each? 🏃🏼‍♀️ • As discussed before I really like cardio and I try to have at least one cardiosession a week. Generally there are two types of cardio: HIIT and LISS 🥵 • HIIT is very well known these days: it usually are exercises with barely any equipment that you can do with a lot of power and speed 🏃🏼‍♀️ We are talking jump squats, jumping jacks, jumping lunges... jumping anything actually 😂 your heart rate goes way up for about 30 seconds and in the rest time it goes down again 📉 This is a training for your body and your heart. The fastest you can recover, the better for your health ❤️BUT it can also be very taxing to the body, especially if you are overweight. So my advice is to limit HIIT to maximum three times a week 🥵 The best thing about HIIT is that it is efficient: You burn lots of kcals during, but also after the workout. This is called excess post-exercise oxygen consumption (EPOC). And the level of proudness after you did something so difficult as a HIIT-workout is also not to be underestimated. • I see LISS as my recovery workout. To get the blood flowing, get my steps in and to clear my mind 💭 You can do it every day and it is more beginner-friendly because it’s low-impact and easy to do 👊🏻 And if you do it long enough it burns lots of fat 👏🏻 But that is also the only, and very important down-side: It takes a long time. But the consistent work is more enjoyable for many people and less likely to induce stress than a HIIT workout. • Examples of LISS are walking, swimming, crosstrainer, cycling,... and a good example of a HIIT workout you can find in my previous post. Like and save to do it next time you have 15 mins 👌🏼

Hitting you with a HIIT-workout! 🥵 It’s not my favourite way to get my sweat on, but me running on a treadmill or walking on a stairmaster would be a very boring video 😂 For this workout you barely need any equipment, but that doesn’t mean it’s easy 💦 • 👊🏻30 sec work 15 sec rest 👊🏻You can go up to 45 sec if you can 👊🏻Repeat entire workout 2-3 times 👊🏻Twice a week 👊🏻Legggooooo • Actually awful at making workoutvideo’s. As you can see I hop out of the frame at one point 😂 took me too many shots to get this workout recorded (which is why I am so red) and also, note to self: take the picture before the workout 😂 enjoy my sweaty tomatoface 🥵

What is better for your health? Cardio or weightlifting? • It’s all about the cardio this week 🥵 You all know I loooove lifting, but I definately like cardio too! Why? It is good for your heart and it builds endurance, but mainly it clears my head and I love to sweat 💦 But what if you don’t? Do you HAVE to do cardio? Or do you only HAVE to do weightlifting? • I don’t like that these days influencers try to tell you that you should ONLY lift heavy. The days of the cardio bunnies are definately over and I love that women are strong AF! Muscles support your joints (yes this is for all the runners out there 🏃🏼‍♀️🏃) and your body becomes more beautiful and curvy. You keep burning after you have left the gym and because you have more variation, your body adapts less easily (which is a good thing). But lifting heavy can also be taxing on your body. • In my opinion a combination between cardio and lifting is the best way to go. Because when you are 80-something years old it is going to matter that you are strong enough to lift yourself off the ground when you fall, but it is also going to be important that you can walk and move easily to enjoy an independent life as long as possible. The truth is you don’t have to choose between cardio or weights 🤷🏼‍♀️ The most important thing when you are overweight is: MOVE! You do you and you make sure you become a better version of yourself. To enjoy that long and healthy life! ❤️

Plz don’t mind my my resting gym face 😐 📸@studiorammeloo

Focus on yourself instead of trying to convince others of what you want to achieve 👊🏻 People already have an opinion. It doesn’t matter what you say 🤷🏼‍♀️ Instead: show them what you can do 💪🏻 Put in the effort, invest the time, make the sacrifices and build that life you want ❤️ Hustle in silence and reap the benefits!

Keep your standards high and your squats low 🏋🏻‍♀️ • The squat is one of the most versatile movements you can do and it is one of my staples during legday. This compoundmovement will help you so much, also when you have to get off a chair as an old lady (even though I have difficulties coming off a chair after legday now at the age of 29 😂) • Dutch speaking followers can read more about the squat in my blogpost! Link is in my bio 🔗 follow my blog and support 😘 📸@studiorammeloo

mijn Facebook

mijn Facebook

Contact

0499116696

leenpeeters90@gmail.com

Instagram
Facebook
Twitter
Pinterest
E-mail