Knowlegde is power. Learn from the best so you get healthier quick and effectively!
Core Training: The Foundation of Strength
Core training is one of the most valuable things you can invest in, whether your goal is to feel stronger, move without pain, improve your lifts, or yes, work toward a flatter stomach or visible abs.
Your core is involved in almost everything you do. From getting out of bed, unloading the dishwasher and playing on the floor with your child, to push-ups, squats, deadlifts and carrying heavy groceries. It is the central link between your upper and lower body and plays a key role in how efficiently and safely you move.
In this blog, we go beyond the idea of core training as just abs. You will learn what the core actually is from an anatomical point of view, how it transfers force through your body, why it protects your back, and how proper core training improves both daily movement and performance in the gym. We will also cover what good core exercises look like, what bracing really means, and how to apply core tension in a way that matches the task you are performing.
If you want a body that feels strong, resilient and capable, this is where it starts!
How to Stay Fit During the Holidays
The holiday season is warm, joyful and full of celebration. It is also a time when routines shift, gym schedules change and indulgent dinners seem to appear every other day. Two days of feasting will not undo your progress, but several weeks of unstructured eating, drinking and skipped workouts can leave you feeling sluggish and disconnected from your body.
With the right mindset, a bit of planning and a few supportive daily habits, you can enjoy the season to the fullest while still feeling strong, energised and in control.
The Truth About Alcohol: What Science Really Tells Us
Ever noticed how one glass of wine can feel like a stress reliever after a long day — but somehow leaves you feeling foggy, tired, or even anxious later in the week? Alcohol has been part of human culture for thousands of years, celebrated as a social glue, a reward, a ritual. Yet beneath that friendly glass lies a surprisingly complex biological story — one that every health-minded person deserves to understand.
In this blog, we’ll explore how alcohol truly affects your body and mind — from your sleep, hormones, and mood to your gut health, long-term wellbeing, and even your metabolism. We’ll uncover the science behind that morning-after anxiety, the myth of “healthy red wine,” and why skipping alcohol might be the best thing you can do for your performance, focus, and energy levels.
This isn’t a lecture. It’s your practical, science-based guide to what really happens when you drink — and how to make mindful choices that support your goals.
Get HYROX Ready: Build Endurance, Strength, Confidence, and Strategy for Your First (or Fastest) Race
I was first introduced to HYROX back in 2021 when my former coach Simon competed individually at HYROX in the RAI Amsterdam. My reaction? “This is NOT for me. It’s way too much running!” Flash forward two years and guess what? I completed my first HYROX Individual Pro. Oh, how things change! Since then, I’ve also competed in HYROX Doubles with my husband Kevin—an incredible experience that pushed us both. My personal focus has been on improving my running speed, since my CrossFit background gave me a solid advantage in the functional exercises. My personal and professional experience helped more than 10 Dymphy Fit athletes to perform in a HYROX event in the last years!
In this blog, you’ll learn what HYROX is, why it’s so popular, how to train for it, what to expect on race day, and how we support our athletes at Dymphy Fit to get competition-ready—both physically and mentally.
Hypertrophy Training: How to Build Strength for Health, Longevity, and Fat Loss
Want to build muscle, get leaner, and boost your long-term health? Resistance training—better known as hypertrophy training—isn’t just for bodybuilders. It’s one of the most effective ways to stay strong, reduce the risk of disease, and look and feel your best.
What is hypertrophy really? How does muscle growth happen? Learn how to train smart with the right reps, sets, and intensity. Spoiler: it’s not about chasing soreness or always training until failure.
Curious how to get maximum results in minimal time?
What is Conditioning? Understand and Improve Your Energy Management!
Let’s talk about conditioning. Not the hair kind (although shiny locks are great), but the kind that helps you survive a sprint for the train without seeing your life flash before your eyes. This blog brings answers to the questions: What is conditioning? How to train conditioning? And how to measure progress in your conditioning training?
Everything About Fat Loss: Answering Your Burning Questions
Ever feel like fat loss is a mysterious process that your body performs behind closed doors? You’re not alone! When clients come to me, they often have the same puzzled expressions: “What exactly happens when I lose fat? Am I burning fat during my workout? Is the fat on my plate the same as the fat on my hips?”
If you’ve been wondering about these questions too, you’re in the right place. In this blog, I’m pulling back the curtain on the science of fat loss to finally make things click.
Recover Right: Why Recovery Matters More Than You Think
Recovery isn’t just sitting on the couch watching Netflix (though sometimes it can be!). It’s a deliberate practice that deserves as much attention as your hardest training sessions. Let me explain why recovery could be the game-changing element your fitness journey has been missing.
Recovery is the process that creates an internal environment for your body to rebuild and remodel tissues to be bigger, stronger, and faster. Think of it as the quiet construction crew that comes in after hours to repair and upgrade your body’s infrastructure.
Training with Your Menstrual Cycle: Optimizing Performance
For decades, the menstrual cycle has been treated as irrelevant to athletic performance, or worse, as an inconvenience to be ignored. But what if understanding your cycle could be the key to unlocking your full athletic potential?
This guide isn’t just for women. Coaches, training partners, and male athletes who work with female athletes can benefit immensely from understanding these natural fluctuations. Just as a sailing crew needs to understand shifting winds to navigate efficiently, anyone coaching or training with women needs to appreciate how hormonal changes affect performance and recovery.
By learning to work with your body’s natural rhythms rather than fighting against them, you can transform what might have felt like a monthly obstacle into a strategic advantage. Think of it as having access to your body’s internal training calendar—knowing when to push hard, when to focus on technique, and when to prioritize recovery based on biological cues rather than arbitrary training schedules.
Protein Power: Your Weapon for Fitness Success
Protein is the foundation of life! It plays a crucial role in nearly every bodily function. From supporting muscle growth to optimizing metabolism, consuming enough protein is essential for health, performance, and longevity. Think of protein as your body’s building blocks—without enough of them, your fitness goals are like trying to build a house without bricks! This blog teaches you the importance of protein, how much you need, what that looks like on your plate and the best timing around your workouts.
Struggling with Consistency? Here’s How to Make Fitness Stick
Remember those New Year’s resolutions you made with such enthusiasm just weeks ago? The gym membership, the workout plans, the commitment to transform your fitness—they all started strong. But now? Things might already start to slip. That initial motivation is fading, and consistency feels like an uphill battle. You’re not alone.
Consistency is simple, but not easy. Think of it like building a house: you wouldn’t try to construct it in one marathon session. Instead, you lay each brick carefully, day after day, until you have a strong foundation and sturdy walls. At its core, consistency is showing up. It’s about making a commitment to yourself and following through, even when motivation wanes and excuses pile up. Doing the simple stuff consistent, is difficult.
In this guide, you’ll discover practical, actionable strategies to transform your approach to fitness, overcome mental barriers, and build habits that actually stick—turning your fitness goals from a fleeting resolution into a sustainable lifestyle.
Breaking Free from Sugar: Steps to a Healthier You
Had too much sugar over the holidays? You’re not alone! The festive season often leaves us indulging a bit more than usual. But don’t worry—it’s the perfect time to reset and get back on track with your healthy routines. In this article, we’ll explore the benefits of reducing sugar, practical tips to ease the transition, and how embracing a sugar-free lifestyle can transform your health and energy levels. Let’s dive in and start fresh!
The #1 Nutrition Principle: Embrace Minimally Processed Foods
Ever feel like good nutrition is just too complicated? With all the conflicting advice out there – “Red wine is better than white wine!” “Spinach is better than romaine!” “CRABS ARE EVIL!!” – it’s easy to get overwhelmed. If you’re looking for a simple, effective approach to improve your diet, try this ONE habit: Eat mostly (or at least more) minimally processed foods.
Set Yourself Up for Success with Meal Prepping
Imagine opening your fridge and seeing a variety of delicious, balanced meals ready to go, taking the guesswork out of eating healthily every day. Meal prepping is your path to stress-free, intentional eating, letting you plan, prepare, and cook meals in advance so that your nutritious options are always within reach. This approach not only saves time but helps you take control of your health goals without the daily decision fatigue of figuring out what to eat.
While meal prepping offers many benefits, it can also seem a little daunting for beginners. But the good news is that even small steps make a big difference. Start simple, and as you grow more comfortable, increase your prep routine. Let’s look at some common challenges and how to tackle them so that meal prepping becomes a seamless, rewarding part of your week.
Survive Autumn Like a Pro
Struggling with the change of season? The rain is back, and with it, the perfect excuse to curl up on the couch. But we’re not going to let autumn weather stop us from feeling our best, right? Here are 9 tips to help you stay active, healthy, and motivated as the days get shorter and wetter.
Exercise and Longevity: Anti-aging with Zone 2 Training
When it comes to exercise for health and longevity, not all workouts are created equal. Dr. Peter Attia and Joel Jamieson, leading experts in longevity research, emphasize the profound benefits of Zone 2 training. This moderate-intensity exercise is performed in a heart rate zone where you can sustain a conversation but find singing challenging—indicating an ideal balance of effort and sustainability.
Maintain Your Gains On Vacation
Summer is here, and you might be planning a vacation. You want to keep those hard-earned gains, but you also want to enjoy your time off. So, how do you manage this balance? Let’s explore your options.
10 Tips To Stay Fit On Vacation
Vacation is a time to relax and unwind, but it doesn’t mean neglecting your health and fitness. This article provides 10 practical tips for both training and nutrition to help you stay on track and take care of yourself while enjoying your holiday!
6 Tips For Better Sleep
Struggling to fall asleep or finding yourself awake at night, tossing and turning? Quality sleep is essential for overall health, recovery, and optimal performance, especially for those dedicated to fitness. Try these six tips to improve your sleep and wake up refreshed.
10 Elements To Successfully Achieve Your Goals
Setting goals is an important aspect of personal development, but achieving them requires more than just a wish. It demands a well-thought-out process and consistent effort. Whether you are training for a sports event, working towards a career objective, or striving for personal growth, here are 10 essential elements that can help you successfully achieve your goals.
5 Tips To Start Working Out
You have probably hear these before: “I should really start working out.” Or “Monday I will start for real”. Great New Year’s resolutions, but mostly just words without action. How do you successfully start working out? Personal training expert Dymphy de Jong shares 5 tips with practical strategies you can implement today.
