Wij geloven dat elke dag een nieuwe kans is om jezelf te transformeren. Wanneer jij er klaar voor bent, zijn wij er om jouw te begeleiden op je fitness journey. Lifestyle Coaching is hier ons antwoord op.
Daag jezelf uit
Heb je ooit het gevoel gehad dat je geen vooruitgang boekt, dat je vastzit of je volledige potentieel niet kunt bereiken? Je staat er niet alleen voor; wij zijn er om je te helpen. Daarom hebben we een personal training concept ontwikkeld volledige afgestemd jouw behoeftes: Lifestyle Coaching. Speciaal voor diegenen onder jullie die er klaar voor zijn om hun fitness journey naar een hoger niveau te tillen en te zien hoe ver je jezelf kunt uitdagen. Of je nu nieuwsgierig bent, twijfelt of al overtuigd bent, laat ons je informeren en inspireren.
Lifestyle Coaching, jouw weg naar een holistisch leven
CrossFit vormt de basis van ons personal training programma. Je kracht vergroten, je uithoudingsvermogen verbeteren en je mentale helderheid vergroten. Ja, CrossFit doet dat. Laten we gezondere gewoontes aan je leven toevoegen en we beloven je dat je een hele nieuwe dimensie van een fitte en gezonde levensstijl zult binnenstappen.
Wij geloven dat je een fittere, sterkere en gezondere versie van jezelf alleen bereikt én behouden kan worden door een holistische aanpak. Spieren bouw je niet alleen met gewichten, maar ook met weten hoe je moet herstellen, wat en wanneer je moet eten, etc.
Personal training, jouw blauwdruk voor succes
Personal training is geen pasklare oplossing. We begrijpen dat het leven je voor de nodige uitdagingen stelt. Maar ook dat jouw leven anders is dan dat van je collega’s, broers en zussen, vrienden en zelfs je partner. Dus zetten we jou op je podium en maken we een passend schema voor jou. Wij zijn jouw partners in vooruitgang.
Terwijl we eerst jouw behoeften en wensen bespreken, nemen we ook jouw routines en levensstijl mee. Elk detail is belangrijk. Het is aan jou om je voeding op te waarderen. Weet dat voeding een cruciale rol speelt in het creëren van een gezond en fit leven. Zodra we alle informatie hebben, ontwerpen we jouw blauwdruk en nemen we jouw persoonlijke routekaart naar succes op om je doelen te bereiken.
Herschrijf jouw verhaal met RTM’s Lifestyle Coaching
Neem verantwoordelijkheid over je fitnessniveau, verbrijzel je beperkingen en breek je persoonlijke records. Omarm het proces van Lifestyle Coaching en zie jezelf groeien met elke maaltijd, training en elke keuze die je maakt. Jouw pad naar een gezonder en gelukkiger jij!
Wij zijn er klaar voor wanneer jij dat bent. Stuur ons een bericht, voorzie ons van de nodige informatie en we stemmen je behoeften en wensen met je af.
Wil je meer weten over onze personal training coaches? Kijk dan hier.
Laten we samen aan je transformatie beginnen!
Sounds a bit familiar? Just like “happy wife, happy life”, this version is so very true when it comes to your crew. Your employees work for you and we have no doubt that you take all the measurements that you have in your capabilities to do the best you can.
You are a great employer and you take care of your employees with your best intentions.
In the process of figuring out your next company strategy, have you thought of offering your employees access to a fit and healthy lifestyle? Have you already considered to include sports as part of your terms of employment? Are you aware on how staying fit and healthy can benefit them as employees, you as an employer and your business in growth?
Of course, we are here to inform you that working out is good for you. I mean, look at us! We enjoy sports in general, and CrossFit in particular. And over time, we came to the realization that sport impact your life on many different levels. Since we have one life and try to balance all responsibilities, interest, and fun, we learned that it is way easier to combine those things when you experience an overall feeling of fitness and wellbeing. And you as an employer can help your employees with that.
There is a significant relation between the satisfaction of your employees and the vital and mental state of mind. No, this does not mean that you are responsible on how they live their life. Plenty of people already take very good care of their health. And there is also a many people that don’t. As an employer, you can provide your employees a place to work on personal growth and development (together), which includes lifestyle and fitness. How you design that for your company, well, there are many options and possibilities to do that. But before we dive into that, let’s sum up some of the benefits.
How can providing access to sports benefit your employees (on a personal level)?
– It improves health and overall wellbeing.
– Exercising lowers stress levels.
– It boosts productivity and is energizing.
And what’s in it for the company?
– Great way of teambuilding.
– It improves your work culture.
– Growing level of commitment, involvement and motivation.
Win-win! Whether you provide your employees (partially) with a budget to perform sports by themselves, or if you decide to join a lesson all together and work on that teambuilding on a regular basis, it’s all up to you.
Don’t you have any idea how or where to start? How about a phone call to explore possibilities! Or drop by at our amazing location in Nieuw Kralingen.
We are happy to help answer your questions and share some ideas with you.
We recently added this question to our RTM member survey and, surprisingly, quite some people said ‘no’. They especially would like to see improvement in their sleep patterns. But how can our gym contribute to that?
Lifestyle coaching.
Now, we can give you a very nice list of bullet points telling you what lifestyle coaching is and what the benefits are, but it speaks much more to the imagination if we explain it through an example, by a case of coach Juan.
Coach Juan Ortega has been into lifestyle coaching for almost 10 years. After suffering from many injuries himself and the effect on his lifestyle (gaining weight, feeling depressed), he decided to look for an effective way to drastically and permanently change his lifestyle in a holistic way. This resulted in a concept in which he has been successfully coaching clients for years:
‘One day a woman came into my practice, a cardiologist, with the goal of wanting to lose weight for her sister’s wedding. A noble reason but I wondered if this would be enough to keep it up afterwards. I began to ask her some questions:’
“Why do you want to lose weight?”
“I want to look good at my sister’s wedding.”
“But don’t you look good now then?”
“No, I’m overweight and don’t feel good about it. It makes me feel insecure.”
“Ah okay, so basically you want to feel better about yourself and feel more confident.”
Next to a training schedule, the focus in lifestyle training is on changing behaviors and patterns to create a fit and healthy lifestyle, physically, mentally, and emotionally. Training in this is just a tool, a constant that we use to measure the effect of the change.
Improving sleep patterns
‘During the first session, in addition to working out, we paid attention to her sleeping patterns. As a cardiologist, she has to work irregular shifts quite often. This means that on average she sleeps about +/- 6 hours continuously per night. This can affect your sense of hunger because your stomach starts producing more of the trigger hormone ghrelin. At the same time, with too little sleep, fat cells secrete less of the satiety hormone leptin. And this, in turn, can eventually cause weight gain.
So, crucial: improve sleep rhythm. And better sleep also means better training performance.’
Attuning nutrition
‘Her sleep pattern improved, she lost weight, but several sessions later the weight loss came to a halt again. Time for the next step in which we started looking at her eating habits. The focus was on, looking to adopt an eating habit that works best for her. We tailored her diet to her family situation, what she likes and what works best for her body. Result: weight loss and improved workout results.’
Lowering stress
‘I noticed that her stress levels were very high. She was always on and had trouble detaching from work when she was at home. This was at the expense of her health. The goal: stress down, dopamine up.
I advised her several things to do. First: cold showering for 3 minutes. This stimulates the production of endorphins, also known as the happiness hormone. Next: mindfulness and meditation, to detach from work and being able to land back at home. And finally exercise, through sports but also by taking a bike instead of a car when commuting to work or go for a walk.
When she got to the point where she was able to keep this up, and her stress levels had significantly dropped, I asked her to go one step further and schedule some self-care once a week. This sounds like something very simple but before this there just wasn’t mentally room for it. Reaching this point was a huge milestone.’
Prevent mode
‘After a while the focus was now mainly on prevention. She still had about 9 weeks a year where she worked extremely busy days (and night shifts), but she now knew how to manage this and then get back into her healthy rhythm. Even after she had her second child, she was able to get back into the swing of things relatively easily because it was now in her system.
Now, two years later she is back to the look she is happy with (not the weight!). The way of training we built together has become something she now sees as self-care, an investment in herself.’
So, what is lifestyle coaching? A PT concept which goes beyond only training in the gym. With lifestyle coaching we also focus on your day-to-day routine, nutrition, sleep habits, stress management, mindfulness; anything that’s holding you back from living a fit and healthy lifestyle.
We’re bringing together all the ingredients for a long-lasting improvement in your overall lifestyle.
Are you curious about what lifestyle coaching can do for you? Plan your intake with Coach Juan and get started! Send an e-mail to info@rtmlifestylegym.nl for more info.
Owner and coach Boyan surprised all members (and colleagues) with the new RTM Lifetime Membership. Let’s hear him out about the vision behind it.
RTM Lifestyle gym is not your average gym
‘Fitness and health are not something you take care of “on the side”. We believe it is a holistic approach that deserves constant attention and dedication. Whether it’s about the choice to train or to actively rest. Your choices in nutrition and let’s not forget about your mental health.
Over the past 9 years, RTM Lifestyle Gym grew in both size and its happy members. But we’ve also transformed into a place where you can work on your overall health and wellbeing. Having said that, we see this great community that we care for. They feel like our family, we see them as our family. With all changes happening in the world, life is getting more expensive. But it is not okay to lose family over financial reasons. Health is not a privilege, but a necessity of life. Hence the reason we came up with this idea to not burden our current members ever again with a price increase.’
Our community is like family. And family means no one is left behind or forgotten.
“Bold move!”
‘Yes, it is a bold move, and we have no idea what the future may bring. The most important thing we do know, is who we are and what we stand for. We see the added value of our capabilities and improvement for the future. Being authentic, being different and being the pioneer in our field. We believe that we make a difference in the life of our members.’
So, what does this mean, a Lifetime membership?
‘As mentioned before, every active member on the date of April 15th, 2023, will automatically hold a Lifetime membership. The prices for this membership are set for life and will not change. To facilitate our members to their needs, we will make it a lot easier to up- and downgrade memberships or to put a membership on hold. For those moments in life where you are travelling, experience periods of life events such as long-term sickness, a newborn or moving places.
With a 2-week notice period, members can inform us to put their membership on hold, preferably with an end-date. The membership terms will remain the same. In exchange to that, we only charge 20 euros per month. Just to put that into perspective, the same price that is paid for a cheap ass membership at Fit-4-Free, where a lot of people just forget to go to when their priorities are somewhere else. And thus, instead of sponsoring them, keep the benefits and your family close. Doors will be always open, and we will celebrate the return once members are ready to come back.
In those 9 years, we’ve learned many lessons. One is that fitness is not a sprint, but merely a marathon which requires a lot of different attention.’
What is RTM’s long-term vision?
‘Over the past years, we’ve changed from a ‘regular’ (CrossFit) gym towards a one-stop-lifestyle-shop where you find the specialties and knowledge you need for a healthy life. We see many members and people in general, focusing on awareness more and more. Apart from training, we are talking about rest, psychological and emotional development. Our inhouse specialists and our coaches exchange knowledge and thus inform you better on your next move. What can you do to improve your snatch? First thought could be a weightlifting class to focus on your technique. But as soon as your coach sees that your mobility could use some focus, you will be advised to join a yoga class on a regular basis.’
I’ve made it my life purpose to share knowledge and help people to get the best out of themselves.
FAQ
Where can I find more info about the Lifetime membership?
Just click here.
How do I become a member?
Send an e-mail to info@rtmlifestylegym.nl or call the front desk on +31 (0)6 31979750.
I am a former member of the family and I’m thinking about making my return.
Great! Don’t hesitate. As mentioned, our doors are always open. If you come back now and sign up before April 15th, you will hold an RTM Lifetime membership as well. Not only will you see your family back again, but you will also get a punch card for 5 extra lessons and a free Lifestyle coaching intake with coach Juan as a welcome-back gift and have the benefits of our never-seen-before membership.
I have a friend that should definitely join RTM’s community. Can I bring my friend?
No question about it. Please do bring your friend(s) and let’s share the love. You will get a 50% discount on your membership fee for the next month as a gratitude from us.
CrossFit is only for extremely fit and strong people. I’m not like that, how can I join?
We know that’s the image of the sport. CrossFit is for everybody. Our members vary in range of age between 4 and 68! So, let’s ditch that image and focus on your goals. How can we help you?
Coach Lawrence recently did a 72-hours fast which is, for the quick mathematicians amongst us, 3 days of not eating.
‘It started with this documentary Limitless with Chris Hemsworth. Episode 3 is about fasting. There were two outcomes presented when you’re fasting, especially for a longer period: either you become very tired and feel a bit foggy or you get super alert and focused. Basically, what happens then, is that your primal instincts are triggered which is a very natural response when you go back to the time when we needed to hunt to survive. This really activated me because I wanted to know how my body would response after not eating for so long and, especially the effects on my mind.’
Before we go into the effects: what is fasting? Basically, it means you stop eating for a certain amount of time. A fast is usually between 12 to 24 hours but it is even possible to stretch it even further to a couple of days. Intermitted fasting has gained a lot of popularity the last couple of years but in several religions, fasting is a huge tradition for decades already. When you’re in your ‘fasting window’, meaning when you’re not eating, it sometimes is allowed (depending on your fasting regime) to drink water, tea and coffee or even small amounts of food.
Fasting and the physical body
But why fast? Fasting can have numerous effects on your physical body, like weight loss but it has so much more health benefits like improved blood sugar control, decreased inflammation, boosting metabolism, a.o.
‘After 72 hours of fasting all my aches and pains were gone. It was like my body was cleaned up. You’re given yourself a break from needing to digest food several times a day which creates space for your body to attend other processes.’
Here are some scientific backed articles when you want to deeper into the benefits of fasting or check out the Dr. Ludidi Method of Intermitted Fasting. Another great tip is Dr. Peter Attia who helps Chris Hemsworth in his fasts and is a big inspiration to coach Lawrence.
Fasting as a way to practice mindfulness
Besides the physical effects, fasting also challenges your mental being. You might even want to compare it with mindfulness because your mind will probably interfere at some point telling you, you ‘need’ to eat.
‘At that point it comes to willpower to keep up. It really helps to inform and share with your environment that you’re fasting. Eating is such a normal habit for us that when it falls away, it creates space for the mind to interfere. The people around you can help you focus on something else and of course support you.’
On the other hand, it could be a real good opportunity to observe your thoughts:
‘The longer I went into my fast, I experienced my mind became so much clearer. It was really destressing, and I could more easily reach my feelings and express my emotions. It really raised my awareness. And the moment I started eating again was amazing. The experience of flavors was really magnified!’
How to start
‘Before I went into a 72-hours fast I already did a 24-hours and 48-hours fast and intermitted fasting. I wouldn’t recommend going into a 72-hours fast right away but build up slowly. Intermitted fasting is a good way to start because you increase your fasting window slowly over the days.
For example: start with a 12-hours fasting window. When you usually have breakfast at 7.30 hrs., start an hour later and stop eating after 19.30 hrs. When that feels comfortable, move it up an hour and break your fast at 8.30 hrs. and still don’t eat after 19.30 hrs. It’s the small steps that make it durable and sustainable.’
The most common misunderstanding about intermitted fasting is that you don’t skip a meal. You still eat the same number of calories but within a shorter time frame.
Can you train on an empty stomach?
‘Of course, you can train on an empty stomach because your body holds so many reserves. But I wouldn’t go cold turkey but recommend building up slowly. Let your body first get familiar with fasting before you go training on an empty stomach.’
When you’re working out, your body starts burning glycogen. Then it starts to use up your water. So, make sure to drink enough. Preferably add some pure salt to it (like Himalaya salt) which helps to transport the water through the entire body.
Fasting can help you improve your health on many levels, but it might not be for everyone. When it creates aches, pains and failures then better not force it. A little resistance towards it or feeling challenged and uncomfortable is okay 😉 That’s all part of the process. Just give it a try!
Now, who’s in for a fasting challenge?
Iedereen weet dat zuurstof onze meest belangrijke basis behoefte is! Maar weet je bijvoorbeeld ook dat je door minder te ademen meer energie krijgt? Goed ademen staat aan de basis van een gezond, energiek en gelukkig leven. Tijdens een ademsessie leer je weer om de natuurlijke ademhaling te herstellen zoals die ooit was toen je net werd geboren.
Het kan zijn dat je door de jaren heen minder goed bent gaan inademen, te snel ademt, dat je niet volledig uitademt of een angst hebt ontwikkeld om je adem vast te houden. Dat heeft weer invloed op je normale leven en kan leiden tot astma, stress, blessures, darmproblemen etc. De ademhaling heeft invloed op alle processen in het lichaam.
Vanuit verschillende tradities kijken ze naar het lichaam op basis van 4 verschillende lichamen. Het fysieke lichaam, mentale, emotionele en spirituele lichaam. Ademhaling heeft invloed op deze verschillende lichamen.
Fysiek
Energie en zuurstof hebben veel invloed op elkaar. We hebben zuurstof nodig om voldoende energie te hebben maar ook CO2 is een belangrijk gas om te zorgen dat de zuurstof ook daadwerkelijk in de cellen terecht komt. Als je meer gaat ademen zorgt dat er uiteindelijk voor dat er minder zuurstof in de cellen terecht komt. En dat minder ademen is te trainen.
Mentaal
Meer ademen zorgt voor een verhoogde hartslag en een constante staat van stress. Zodra je lichaam in deze staat is werkt je brein anders en zal je hoofd meer angst gedachten produceren.
Emotioneel
Het kan goed zijn dat er emoties vrij komen tijdens een ademsessie. Dat zijn emoties die over het algemeen al leven in je onderbewustzijn, bijvoorbeeld als er een tijd geleden iemand overleden is. Met het proces van rouw is ook loslaten belangrijk en daar heeft het lichaam huilen voor. Heb je daar op dat moment geen ruimte voor omdat je bijvoorbeeld net in een drukke verbouwing zit. Dan kan het zijn dat dit later eruit komt. En dat is weer heel gezond.
Spiritueel
Met het minder populair worden van de kerk in Nederland is ook een groot gedeelte van de spiritualiteit verdwenen uit Nederland. En spiritualiteit is een onderdeel van ieder persoon, we hebben het nodig om verbinding te voelen. Niet alles ter wereld is verklaarbaar. Ademen haalt je uit het hoofd weg en als dat gebeurd kunnen er ook spirituele ervaringen ontstaan. Je kunt kleuren zien, gezichten of in een soort droomwereld terecht komen. Gebeurd dat, ervaar het dan gewoon. Je kan er van alles mee doen maar dat hoeft niet.
Traumaverwerking
Ieder mens maakt in zijn leven traumatische dingen mee. Dat kan een echt traumatisch event zijn zoals een auto-ongeluk of fysieke mishandeling, maar je hebt ook de procestrauma’s waarin er vroeger keer op keer werd gehamerd dat je iets niet kon etc. Deze trauma’s vormen je en het gedrag wat je daardoor ontwikkeld hebt, helpt je om te overleven. Maar op een gegeven moment kan dat gedrag zich tegen je gaan werken en dit ga je merken in fysieke, emotionele, mentale of spirituele problemen. Dat is een mooi moment om aan die trauma’s te gaan werken zodat je verder kan ontwikkelen naar de persoon die goed is voor de volgende levensfase.
Ademen is de perfecte manier om de brug te slaan tussen lichaam en geest.
Verschillende ademtechnieken
De laatste tientallen jaren zijn er verschillende ademtechnieken ontstaan die bijna allemaal de basis hebben in de yoga of oosterse mystiek. Wim Hof heeft bijvoorbeeld inspiratie opgedaan bij het Tummo boeddhisme. Een techniek die je ‘Innerfire’ aan kan zetten. De Wim Hof Methode ademhaling gaat als volgt:
1. 30x krachtig inademen door je neus. De uitademing mag je met een korte stoot door je mond doen. Zorg voor een ritme dat sneller is dan je normale ademhaling
2. Na de 30 ademhalingen adem je 80% uit en haal je geen adem meer. Je hebt nu dus lege longen. Houd dit zolang het prettig voelt vast (geen adem halen). Je wacht op een duidelijke ademprikkel.
3. Als de ademprikkel komt haal je diep adem en dit houd je 15 seconden vast. Je hebt nu dus volle longen. Tel in gedachten 15 seconden
Wil je meer weten over de Wim Hof Methode, ga dan naar https://www.wimhofmethod.com/ . Hier vind je ook wetenschappelijke onderzoeken naar de methode.
Verbonden ademhaling is een meer spirituele ademhaling en dat merk je ook tijdens een sessie. Je gaat al snel in een soort van trance waarbij het lichaam de ademhaling overneemt ipv je hoofd. Door “verbonden” te ademen herstel je je natuurlijke ademhaling. Je leert als het ware opnieuw te ademen met een optimale gebruik van je hele lichaam. Je verwerkt oude pijn, spanning en stress, waardoor de ballast die je meedraagt vermindert en/of oplost. Dit geeft je letterlijk en figuurlijk meer lucht!
De voordelen
– Meer energie doordat meer zuurstof in je cel kan komen.
– Beter afvoeren van afvalstoffen, je stimuleert het lymfesysteem
– Je lichaam ontspant
– Het vermindert je angstgevoelens en negatieve gedachten
– Je wordt senstiever