Vitality & Performance

26/12/2024

The best time to start ageing well is now.
But that can feel complicated, uncertain, even daunting.

But, getting older without taking care of yourself can be a lot worse.

Though, where do you begin? That depends on your situation.

But a few main pillars need to be in good order, and well maintained for mental and physical longevity - to reach your goals. Whatever they may be.

Those main pillars are rest, nutrition and fitness.

But they cover everything from reducing injuries or risks to ageing Well.
From high activity high work / high stress - / C-suit - jobs, chronic back problems, being a professional athlete, being a top parent, being a great manager, being a good example, as well as ageing well.

Have a look here for more background, and people I have coached
https://vitperform.com/en/
or check my LinkedIn for a few other references.

The ideal Christmas gift to yourself, or a gift to someone you care and want the best for.

You can also pay half and give three months coaching for half price.
Or, a coaching trajectory can be shared.
Options enough for those who want lasting results.

Don't waste any (more) time, start improving your ageing journey now.
Send me a message here, on on my website, or leave a message/voicemail on +353 89 442 8255 with your contact details, or leave a message at
https://forms.office.com/Pages/ResponsePage.aspx?id=ahmLBlctf0CnDTwFccMmau-Rzt3voz1Kkczyg1L8IzZURU1OREE1Uk9LOUtVVEpNRkhETkJCRTk0Ni4u
and I'll get back to you.

With one proper intake, and then weekly/regular catch up calls, we will set up your personal movement/training program and periodization. We will fine tune your nutritional requirements and routines, and we will go through and improve your training/movement techniques.

Per session.
-I will do 20 minutes preparation
-in 20 minutes we go through all the above
-and in the 20 minutes after I will adjust and improve your program, I well as send you adaptations on your trainings, movement techniques (also videos) and routines & habits, plus a bit of homework.

I have four coaching spots left for the coming six months, so don't delay.

In full, or a 50% discount voucher.
With a minimum of three months.

Let's chat soon

Arlin Lagendijk, Coach_Arlin

Just like anything and everything, we all get older.Many say it is a privilege to get old, I agree.And as it is a privilege, I feel we should do it in style ...

23/12/2024

Lifestyle Coaching - What is That?
The short answer: it's different per person.
The long answer: it is different per person.

Spot the differences.

Anyway, simply put, we all have 'things' in our lives that can be improved, to increase our general health and wellbeing, reduce our (risk of) injuries, pains and illnesses, and dream goals to work towards.

But all of the above can be different from the next person. And that, whilst your social and professional context can also be vastly different per person.

But a few main pillars need to be in good order, and we'll maintained for mental and physical longevity - to reach your goals. Whatever they may be.

Those main pillars are rest, nutrition and fitness.

But they cover everything from high activity high work / high stress - / C-suit - jobs, chronic back problems, being a professional athlete, being a top parent, being a great manager, being a good example, as well as ageing well.

Have a look here for more background, and people I have coached
https://vitperform.com/en/
or check my LinkedIn for a few other references.

The ideal Christmas gift to yourself, or a gift to someone you care and want the best for.

You can also pay half and give three months coaching for half price.
Or, a coaching trajectory can be shared.
Options enough for those who want lasting results.

Don't waste any (more) time, start improving your ageing journey now.
Send me a message here, on on my website, or leave a message/voicemail on +353 89 442 8255 with your contact details, or leave a message at
https://forms.office.com/Pages/ResponsePage.aspx?id=ahmLBlctf0CnDTwFccMmau-Rzt3voz1Kkczyg1L8IzZURU1OREE1Uk9LOUtVVEpNRkhETkJCRTk0Ni4u
and I'll get back to you.

With one proper intake, and then weekly/regular catch up calls, we will set up your personal movement/training program and periodization. We will fine tune your nutritional requirements and routines, and we will go through and improve your training/movement techniques.

Per session.
-I will do 20 minutes preparation
-in 20 minutes we go through all the above
-and in the 20 minutes after I will adjust and improve your program, I well as send you adaptations on your trainings, movement techniques (also videos) and routines & habits, plus a bit of homework.

I have four coaching spots left for the coming six months, so don't delay.

In full, or a 50% discount voucher.
With a minimum of three months.

Let's chat soon

Arlin Lagendijk, Coach_Arlin

Don't waste any (more) time, start improving your ageing journey now. Send me a message here or leave a message/voicemail on +353 89 442 8255 with your conta...

07/08/2023

I'm happy to say, that all my clients know, and understand this 👌🏻

When it comes to shoulders, there’s a lot of stuff to consider in terms of alignment and positioning to get the biggest bang for your buck. Rotator cuff challenges are just a downstream effect of a lot of other stuff that feeds into making those muscles pull double duty.

03/08/2023

I always love hearing my clients say:
'I feel stronger and healthier, than I did ten or twenty years ago. This is the way.
This is how you stay young.
Mentally as well as physically.'

One thing I'd like to add to 's list, is how strength training improves your sleep quality.
And as you know, sleeping well greatly improves your focus, productivity, recovery, immune system and overal mood.

➡️ We as fitness professionals & enthusiasts see resistance training for what it is: an non-negotiable lifestyle element that substantially contributes to optimal health. Much of the general public sees resistance training as optional, or just for people who like to flex in the mirror. It’s so much more than that - it’s the “real secret.” 😎

13/05/2023

Credit to Another example that anyone who has ever used a fork can claim to be a nutrition expert on the internet... 🙄

The best diet for you, is your diet adapted. So you can stick to it.

08/05/2023

Fear can be a great motivator.🤣

But proper programming can greatly reduce the risk of injury for a situation like this, and keep you fit for a whole lot longer 😉

25/04/2023

Amen to this 🙌:

Reposted One could argue that exercise in general isn’t prescribed enough. Shout out to my fellow for pushing resistance training.

Some may argue that the doc doesn’t have enough time. I think just even recommending it in general is much better than not saying anything (Or even worse recommending against).

To begin, you don’t need to be in the gym 4-5 times a week for an hour to two hours at a time. Even just once or twice a week for 20-30 minutes at a time is a great start and may be all that’s needed for you.

Heck, you don’t necessarily even need a gym to start.

I also believe that the doctor’s office of the future includes a small gym, but that’s for another day. ❤️❤️

24/04/2023

When you are ready, to improve your quality of life, as well as getting fit and healthy, mentally as well as physically, it is important to know all the little aspects that can be of influence on you attaining your goals. For the long run.

So when you are ready, want and/or need to lose weight, it's important to know that liquid calories matter.

Even though most people forget about these calories.
Because hey, it's not food. It is not a snack, and it is not a meal.

That's correct. But it still matters, a lot.
For example: if you drink four very healthy, and nutrient rich fruit smoothies per day, that could be up to 552kcal, on top of your normal calories.

If a person wants to lose weight, reducing their calories with 400kcal per day, is a good starting point (depending on length, weight, age, goals). But if your caloric intake surpasses that with 152kcal, but they don't know about it, or don't know that these calories matter, it can make losing weight extra difficult.

17/04/2023

Isn't loving yourself inherent to taking care of yourself? But yes, it's complicated.

I often worry about how the 'body positive movement' , though meant really well, is teaching kids to become less healthy, with risk of illnesses, and other traumatic experiences.

Besides becoming dependent on others, early in life.
And sadly enough, reduce your chances of getting good job positions. Negatively impacting your personal life.
Yes, sadly enough, discrimination still exists. It shouldn't, in any way, but it still does.
Reposted "The false dichotomies are so ridiculous. We should have self compassion no matter what. We can also recognize that having too much adiposity (fat tissue) especially in the wrong places can be detrimental to our health.

No need to shame people. Losing weight and keeping it off is really hard. Yes we have new tools to help, but even they are not perfect. "

Ps: quick fixes don't last long, so rather invest in long term goals.

17/04/2023

Happy Monday!
Those fluctuations can also occur daily, weekly or monthly, really no harm done.
We can actually weigh up to 2kg less or more per day, depending on food(salt) intake and water retention - to name one example.
Reposted Everyone’s weekend going good? Good. Crush those goals (or maintain them well).

15/04/2023

Just to be clear, you need some carbs, to improve your performance.
At whatever that may be.

Reposted New review concludes: "When carbohydrate restriction is maintained for 8 to 12 weeks, the alterations in anabolic signaling, protein synthesis, and myogenesis likely contribute to limited hypertrophic responses to resistance training."

Take home: If your goal is to maximize muscle development, a keto diet probably isn't the best option...

12/04/2023

For all grownups, parents (to be) and teenagers:

'What’s a healthy body size and shape for me will not necessarily be the same as what’s healthy for someone else.

And what’s a healthy size for me now may not be what’s healthy one year or even six months from now.

Ultimately, the way I look is largely the byproduct of genetics, life circumstances (including stressors), and the behaviors I engage in.

Just because someone looks a certain way does not mean you know the whole story at a glance.

It’s easy to make snap judgments about someone’s health, but let’s remember that:

1. health does not have one “look”
2. someone being more or less healthy than another person does not make them more or less than

❤️ '
Reposted

A real judge won't judge without full context. Neither should we.
Understanding and support motivates better.

Why do I mention parents (to be)?
Because it's parents should teach our children this from a young age, consistently.