Armed x Fit Coaching

Startpagina
Nederland
Amsterdam
Armed x Fit Coaching

I coach professionals in my exclusive, Personal Training only Studio in Amsterdam Oud-Zuid and online.

21/08/2026

Fitness gets confusing when you try to do everything at once.

More cardio.
Less carbs.
New supplements.
Better routines.
Cold plunges.
Red light.
Fasting.
Tracking.
No tracking.
More discipline.
Better mindset.

It becomes a second job.

The problem is, most people don’t need more inputs.

They need fewer moving parts.

That’s why I created a free guide called The Compound Health Blueprint.

It shows you how to focus on the few things that actually move the needle:

- resistance training
- daily movement
- enough protein
- mostly whole foods
- sleep
- a structure that holds up when life gets busy

A clear system you can actually run.

You can get if for free here:
https://www.armedxfit.com/chm-blueprint

20/08/2026

I've been guilty of saying I want one thing in a partner, then falling for someone completely different.

Turns out I'm not alone.

Researchers studied over 10,000 people from 43 countries and compared what they said they wanted in a romantic partner with what actually predicted satisfaction across 35 traits.

The results? What we say and what actually makes us happy barely match up.

Physical attraction was massively underrated across the board. People valued things like confidence, being a good listener, patience, and emotional stability way more in reality than they admitted upfront.

Women especially underestimated how much attractiveness, being a good lover, a nice body, sexy appeal, and even smell mattered to them.

Men, on the other hand, cared more about how much money a partner earns than they let on.

And here's the kicker: men and women were actually way more similar in what they valued than their stated preferences suggested.

It's wild how disconnected we are from what we actually want.

We think we know ourselves. We think we can articulate our needs clearly.

But when it comes down to it, our brains are terrible at predicting what'll make us happy.

Same goes for health, by the way. People say they want abs, but what they really want is energy and confidence.

Know thyself, right? Easier said than done.

19/08/2026

What if you could eat *more food*, feel completely satisfied, and still lose weight?

Most people think weight loss is all about cutting back, being hungry, and giving up the foods they love.

I’ve had many clients who used to barely eat anything (

18/08/2026

I see a lot of people training legs hard but leaving gains on the table.

It's not your effort. It's your exercise selection.

Most compound lifts do a decent job, but they miss chunks of muscle that could be growing.

Here's 5 underrated tips I use for lower-body growth:

1. Train your side glutes

Gluteus medius and minimus make up about a third of total glute volume.

Squats and deadlifts barely touch them.

Add hip abduction or external rotation work.

2. Don't skip adductors

Adductor magnus is a powerful hip extender. Brevis and longus add another third of adductor volume.

If you want bigger legs, isolation adduction work matters.

3. Prioritise straight-knee calf raises

Research by Handsfield et al., 2013 shows straight-knee raises favour gastrocnemius development.

Throw in some bent-knee work too, but lead with straight.

4. Add hamstring curls or Nordics

Hip hinges train most of your hamstrings well.

But leg curls or Nordic curls fill the gaps when equipment is limited.

5. Choose movements that let you breathe

Leg training is brutal.

Picking exercises that don't force constant bracing helps you recover between sets and reduces nausea or lightheadedness.

Most people train the big movers and wonder why progress stalls.

Target the smaller muscle groups, balance your calf work, include hamstring isolation, and pick movements that don't leave you gasping for air.

Your legs will thank you.

17/08/2026

Last week a client told me he'd lost 3kg in 14 days on their new diet. He was buzzing. I told him to slow down. Here's why that's not the win they think it is:

FWIW, I've:

- built my entire coaching business on sustainable results
- seen what actually sticks vs what crashes and burns
- coached clients through so many fad diets
- worked with dozens of professionals on fat loss

I have an opinion or three on what actually works for fat loss.

ANYWAY... here's what I told that client (and what I tell everyone chasing quick results):

1. Sustainability beats quick fixes.

If you can't see yourself sticking to it in a year, it's not the right approach.

Period.

2. Eat mostly whole, nutrient-dense foods, but don't stress over some 'junk' now and then.

It's about balance, not perfection. The moment you make foods forbidden, you're setting yourself up to fail.

3. Prioritize strength training over endless cardio.

More muscle, better metabolism, long-term fat loss.

Simple.

4. Walking > overhyped HIIT workouts for fat loss.

More effective, easier to recover from, less stress on the body.

I see too many people burning out on intense workouts they hate.

5. You didn't gain weight in one month, so don't expect to lose it in one.

Be patient, stay consistent, stop chasing quick fixes.

This is the hardest pill to swallow but the most important one.

6. The scale isn't everything.

Track your progress with body measurements and photos.

Look beyond just a number. I've had clients whose weight stayed the same but dropped two jean sizes.

7. Whatever timeframe you have in mind for results, triple it.

The faster you expect progress, the more likely you are to quit early.

Real change takes longer than you think.

These are no miracle solutions, but evidence-based principles that actually work.

Stick with them, stay patient, and you'll get where you want to be.

Fat loss that lasts comes from principles you can maintain, not tactics you can tolerate for 30 days.

14/08/2026

Most people don’t need a better health hack.

They need a better filter.

Over the last 15 years, I’ve spent:

- 4,000+ personal training sessions coaching people 1:1
- 15,000+ hours on education, coaching and self-development
- years testing things on myself and with clients

And the conclusion is boring.

Health gets much easier when you strip it back to the few things that actually matter.

So I turned that into a free guide:

The Compound Health Blueprint

Inside, I break down:

- what health actually is
- the 6 pillars that drive most results
- how to train in 2-3 sessions a week
- how to eat in a way that supports fat loss and muscle gain
- what to do during busy weeks so you don’t fall off
- realistic 90-day and 6-12 month outcomes
- real case studies
- the evidence behind it all

It’s basically the manual I wish I had 15 years ago.

You can get a free copy here:
https://www.armedxfit.com/chm-blueprint

13/08/2026

For years, I've been told to slam protein within 30 minutes post-workout or "waste my gains."

But a 2025 systematic review in Nutrients by Casuso et al. just flipped that script.

They analyzed 5 randomized trials with 3,311 participants who took roughly 25 - 27g of protein (~0.3 g/kg) either just before or just after resistance training for 6 - 16 weeks, training 2 - 3 times weekly.

The results?

No meaningful differences in:

- Chest press strength
- Muscle thickness
- Total lean mass
- Fat mass

Whether protein was taken 15 - 30 minutes before or a couple hours after lifting didn't matter.

One small signal (n ≈ 53) hinted pre-training protein might slightly improve leg press strength, but the overall evidence was rated low to very low due to few studies and imprecision.

Here's what actually moves the needle:

1. Hit your total daily protein target
2. Prioritize recovery (sleep, energy availability, etc.)
3. Accumulate adequate weekly training volume

The strict anabolic window obsession?

Overrated.

The timing of lifestyle factors that align with your goals?

Far more impactful.

I've stopped stressing about chugging shakes in the locker room.

Now I focus on what actually builds lasting strength and energy.

What's one nutrition myth you've let go of?

12/08/2026

Even with a busy schedule you can feel 10 years younger in your 50s by investing just a couple of hours a week:

Strength is a cornerstone of health, longevity and life quality.

It not only helps you look and feel better, but also boosts confidence, reduces stress and improves overall resilience.

I’ve made it my mission to empower individuals with efficient, evidence-based tools to take control of their health and fitness sustainably and enjoyably. I help my clients achieve:

- Reclaim strength and vitality
- Feel and look better while maintaining a healthy weight without crash diets
- Build stress resilience and confidence
- Scale up their life quality

Through breaking down science into actionable steps, you can fit a balanced, sustainable routine that benefits you now and in your later years with just a few hours a week.

Let health be your strongest investment!

Read Carina’s and more reviews here: https://www.armedxfit.com/testimonials

11/08/2026

Do you track your recovery after heavy training?

I know the feeling. You:

- So you guess and hope for the best
- Wonder if you're ready to train again
- Crush a brutal leg session

All this, while your performance stays inconsistent.

Here's my simple 3 step system to monitor recovery after hard lower-body training (backed by science):

1. Rate your recovery on a 0-10 scale before training

A recent study with 11 trained lifters (150kg squat, 5+ years experience) tested this after 8 sets of 10 reps at 70% 1RM. Within individuals, perceived recovery strongly correlated with jump height (r = 0.84) and squat velocity (r = 0.80).

2. Track your scores over time, not against others

Here's the catch: a score of 6 meant 84-100% recovery depending on the person. Baseline scores ranged from 6-10. Your "fully recovered" is different from mine.

3. Combine it with performance cues from your warm-ups

Don't adjust training proactively based on one number.

React to how your working sets actually feel.

The study focused on back squats specifically (Tolusso et al., 2022), but the principle holds.

TL;DR:

1. Track your own trend over time
2. Rate recovery 0-10 before training
3. Combine with actual performance feedback

Are you tracking recovery, or just winging it?

10/08/2026

I'm turning 33 this year. Here's what I wish I'd known at 23.

Not because I'm some guru with all the answers.

But because these lessons cost me years of confusion, wasted energy, and unnecessary pain.

If even one of these lands for you, it's worth it.

True wealth isn't just money. It's being physically and financially healthy while living in a household full of love.

Struggles build strength. Lean into the hard stuff, that's where growth lives.

You can tell a lot about someone's character by how they treat others.

Be in rooms where you feel like the dumbest person and gyms where you're the least fit.
That's where growth happens.

Who you choose as a partner will impact your peace, wealth, and happiness more than almost anything else.

Money and alcohol amplify who someone truly is. Watch and learn.

Trust people who admit "I don't know" over those who claim to have all the answers.

You'll never be younger than you are right now.

Start what you feel called to do today.

Drink water first thing in the morning. Hydrate before caffeine.

Judging others only makes you harsher on yourself.

Want more self-compassion?
Start by being kinder to others.

Seek rejection daily. It toughens you up and teaches you to ask for what you want.

The best decisions come from stillness. Quiet your mind through nature or meditation.

Get 15 to 30 minutes of sunlight in the morning.
It kickstarts your body and brain.

Memory isn't perfect. Write down good ideas the moment they hit.

Feedback matters. Take it from people in the arena, not the critics in the cheap seats.

Dedicate a few months a year to "monk mode." Cut distractions, build discipline, and pour energy into your health and business.

Instead of numbing emotions, feel them fully. Energy in motion passes quicker when you let it flow.

Avoid constant complainers. They drain your energy.

When someone shows you their true colors, believe them the first time.

Your perception shapes your reality. Shift your perspective, and you can shift your world.

Workouts build muscle, diet burns fat, and cardio supports overall health and longevity.
Each has its role.

Your best ideas often come when walking, in the shower, or during workouts.
Be ready to capture them.

Teach your kids what you wish you'd known, not just what you wanted.

Take full ownership of your life. The one constant in every result you experience is you.

Life's a game. Collect experience points, face challenges, and explore.

Which one hits you the most?

Adres

Bartholomeus Ruloffsstraat 11H
Amsterdam
1071WJ

Telefoon

+31625194619

Website

https://armedxfit.com/compoundhealth, https://www.armedxfit.com/

Meldingen

Wees de eerste die het weet en laat ons u een e-mail sturen wanneer Armed x Fit Coaching nieuws en promoties plaatst. Uw e-mailadres wordt niet voor andere doeleinden gebruikt en u kunt zich op elk gewenst moment afmelden.