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Apex Health Coaching

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K.Z. is a K9 Police Officer, she's a 34y woman & works in shifts.

K. was struggling with eating healthy & getting exercise due to her shiftwork.
She also had alot of cravings, had low energy & felt weak.

Her goals were getting below 70kg bodyweight, run a canicross & have better Crossfit sessions.

She was hesitant to join the Apex Health Program because it was online & she preferred f2f coaching.
There are alot of online coaches nowadays & you never know which ones are good, but she did not expect to receive so much follow-up during her journey.

During our worktime together she managed to change her eating habits without dieting. She started working out more & started running again.

K. was amazed by her own hard work & felt really happy after seeing her before & after pictures.
Realizing a whopping 7kg fat loss & having a tighter body everywhere.

She hit her goal weight by a margin, ran her first Canicross run & had much better Crossfit sessions throughout the weeks.

She has alot more energy & motivation due to our work together. She feels healthier & has better eating habits, where she now knows what to eat & WHY!

She will keep on using what she learned from working together, which i'm confident will bring her even more joy!

It was very nice working together, K.Z.!

J.P. is a 28y old truckdriver who works extremely long days (12h+).

Obviously, there was little to no time to go to the gym.
Instead of bombarding him with impossible training plans or cardio we started at the basics.
His nutrition.

We actually came to the conclusion that to lose weight, he had to eat MORE than what he was eating right now, that's right.

🤯More.🤯

We started working on his gut health issues, which included some liver problems & some nutrition shortages due to being unaware of his intake on some days on the road.

Here are some words of the man himself:

💬"Before i started with the Apex Health Program i was struggling a lot with binge eating when i got home.
I had difficulties eating decent meals to give me energy because i was always on the road. This led to easy to-go meals which were not always very healthy.

Before i started i was scared that i wouldn't be able to fit it in my busy schedule, that i was going to have to cook all day long & that it would be just broccoli & chicken everyday.

I thought i had it all under control, that i didn't need a coach, as i'm sure alot of people think. "I will fix it myself when i have the time" Unfortunately for me, it got worse every year so i had to take action.

Man, i never would have thought the results would come at me this fast. Kevin explained everything crystal clear & the followup really shows he cares about your health.

After 2 weeks my eyes were already opened, as i already had so much more energy & less brain fog.
In the first 4 weeks alone we managed to go from 103,7 to 97,9kg without doing a single training or cardio.

My sleep is better, my mind is better, i have no more moodswings, my self-confidence has never been higher, people actually give me compliments now.
My life is just better!

I would advice everyone sitting on the fence to join to just go for it.

Just show my pictures, it's as clear as it gets." 💬

Words like these show me why i chose this path. 🙌

Looking forward to our next phase J.!

#healthcoach #healthylifestyle #health #fitness #wellness #nutrition #healthyliving #weightloss #healthyfood #healthy #wellnesscoach #healthandwellness #beforeandafter

Are you aware of your training volume? 🏋️‍♂️

Training volume, in general, refers to the total amount of work done.

From the perspective of weight training, this equates to the total number of sets, reps, and the amount of weight that you lift in a training session or a week.

This seems a simple concept but it's very important!

✅ The right range of volume will lead you towards your gains. This is the goldilocks zone.
❌ Too little volume and you won't build a big enough stimulus for your body to grow.
❌ Too much volume will grind you down and lead long term to losing gains & energy.

Not all sets are created equal.

✅ You have warm-up sets, these are the lighter sets. We don't count these but these are still important.
✅ You have working sets, these are the sets were you truly test your body & where the body grows.
❌ You have sets were you're not truly pushing yourself, these are junk. You should always keep the mind-muscle connection & push yourself.

How much training volume should you do?

This is different from person to person but on a general you should try to:
✅ Have 10-20 working sets per body part per week
✅ Have different kind of rep ranges per body part per week
✅ Have 4-12 working sets per body part per day

‼️ Keep in mind that this is a general approach and may not be the ideal way for your body to grow‼️

Do you keep track of your training volume?

#Health #HealthBenefits #HealthyGut #HealthyHabits #Gym #Fitness #HealthCoach #HealthIndustry #OnlineCoach #Coach #Coaching #GenerationH #GenerationHealth
#worksmarter #Instagym #Volume #TrainingVolume #WeightTraining

Vitamin D, also known as the "sunshine vitamin," is essential for maintaining overall health and well-being. ❤️‍🩹

Not only does it help the body absorb calcium for strong bones and teeth, but it also plays a role in the immune system, may reduce the risk of certain types of cancer, and can improve mood and alleviate symptoms of depression and anxiety.

So, make sure to get enough sun exposure or consider taking a Vitamin D supplement to keep your body functioning at its best. ☀️

Maybe the Blue Monday vibes are due lack of Vitamin D? 🤔
#bluemonday #sunshineismedicine #vitamined3 #sunshinevitamin #healthcoach #checkyourblood

This is a quick guide to ensure you to get the most of your potential!

Keep track of your progress.

This is to ensure progressive overload takes place.
Continually challenging your muscles by gradually increasing weight or resistance is crucial for muscle growth.
I tend to use a journal to write in so i don't get distracted by the phone.

Eat enough protein:

Eating enough protein is essential for muscle growth and repair.
It's recommended to aim for 1,4-2,4 grams of protein per kilogram of body weight, and to spread it throughout the day, rather than consuming it all in one sitting.
Eating a variety of high-quality protein sources such as lean meats, fish, eggs,

Don't neglect your rest days.

Your muscles need time to recover and repair after a workout, so make sure you're getting enough rest and sleep.
Adequate rest and recovery time is also essential for reducing the risk of injury and allowing the muscles to fully recover before your next workout.

Consistency is key.

Sticking to a consistent workout routine is important for seeing results, but it's also important not to overdo it, and not pushing too hard too soon.
Start conservative when beginning a new program & build this up every week.
By the last week(s) you should be pushing your body to the max.

Lift heavy weights.

Training heavy is an important aspect of building muscle because it places a greater demand on the muscle fibers, causing them to adapt and grow.
Training heavy is crucial for muscle growth, however, it's also important to be careful and not to push too hard too soon, and to always have proper form and technique to avoid injuries.

Secret pro tip:
Stop doing too much volume. Doing too much volume, or performing too many sets and reps, can impede muscle growth and increase the risk of injury.

#musclebuilding #fitness #bodybuilding #muscle #fitnessmotivation #workout #gym #gymmotivation #gymlife #musclegain #weightloss #motivation #weightlifting #fitnessjourney #muscles #fatloss #gains #healthylifestyle #fitfam #buildmuscle #workoutmotivation #weighttraining #personaltrainer #Tips #Trainingtips

When we experience stress, our bodies release a cascade of hormones, including adrenaline and cortisol.

This response is designed to help us deal with danger or threat, but when it is activated too often or for too long, it can lead to negative effects on our physical and mental health. ❗

💩 Digestion:

Stress can cause a variety of digestive issues, such as:
- Stomach pain
- Constipation
- Diarrhoea
- Acid reflux
This is because stress triggers the release of certain hormones that slow down or speed up the movement of food through the intestines, and also increases the production of stomach acid which might lead to discomfort and indigestion.

😴 Sleep

Stress can cause insomnia.
Stress activates the "fight or flight" response, which causes the body to release adrenaline and other hormones, making it hard to fall asleep.

Stress can also increase the levels of cortisol, which is a hormone that affects the body's internal clock.
To combat the negative effects of stress on sleep, it is important to establish healthy sleep habits, and try relaxation techniques such as
- Deep breathing
- Meditation
- Yoga

💪 Training & Exercise

Stress can cause muscle tension and make it difficult to perform exercises with good form.
It can also cause fatigue, which can make it hard to push through a workout.
Stress can also affect our motivation to exercise.
It is important to listen to your body and adjust your training routine accordingly.

To minimize the negative effects of stress on the body, find healthy ways to manage stress, such as
- Exercise
- Meditation
- Yoga
- Breathing exercises
- Or even therapy

Eating a healthy diet, sleeping well, and staying hydrated can also help to combat the effects of stress.

How do you cope with stress?

#healthy #health #healthylifestyle #healthyeating #healthyliving #healthychoices #healthylife #mentalhealth #instahealth #eathealthy #mentalhealthawareness #healthyhair #stayhealthy #Stress #healthiswealth #healthcoach #healthyskin #healthandwellness #holistichealth #healthybody #healthymind #gethealthy #behealthy #menshealth #healthydiet #womenshealth #healthandfitness #healthyhabits #guthealth #mentalhealthmatters

Eating a nutritious meal after a workout is important for recovery and muscle building, but did you know that the timing of that meal is just as crucial?

❗️It is recommended to wait until your heart rate has returned to a normal level before eating your post-workout meal.

Immediately after a workout, your heart rate is still elevated and your body is in a state of recovery. If you eat a meal while your heart rate is still elevated, your body may not properly digest the food and absorb the nutrients.
😞This can lead to indigestion and discomfort.

To ensure that your body is able to properly digest and absorb the nutrients from your post-workout meal, it is important to wait until your heart rate has returned to a normal level before eating.
⏳A good rule of thumb is to wait at least 20-30 minutes after your workout to eat.

But this tip isn't just limited to post-workout meals! It is important to reduce your heart rate before eating any meal. This can be as simple as taking a few deep breaths and slowing down before you start eating. Eating while you are stressed or rushed can lead to poor digestion and decreased absorption of nutrients.

In addition to reducing your heart rate, it is also important to chew your food properly. When you chew your food well, you are helping to break down the food into smaller pieces, which makes it easier for your body to digest.
🤤Aim to chew each bite at least 20-30 times before swallowing.

By taking the time to relax, reduce your heart rate, and chew your food properly, you can improve your digestion and increase the benefits of the nutrients in your meals.

So next time you sit down to eat, be sure to calm yourself and chew your food well.

💪Tag me in your next post workout meal!

P.S. Picture by client @Brechtgovaerts!

#healthcoach #healthylifestyle #health #fitness #wellness #nutrition #healthyliving #weightloss #healthyfood #healthy #wellnesscoach #lifecoach #healthandwellness #personaltrainer #nutritioncoach #selfcare #motivation #healthyeating #healthcoaching #holistichealth #fitnessmotivation #weightlossjourney #nutritionist #selflove #coach #healthiswealth #lifestyle #workout #mindset #healthyhabits