Tim Spronk Training

02/25/2026

100 days:

I just completed a 100 day practice, the requirements were simple, at least one set of Yang 108 and 12-15 minutes of standing meditation.

What have I learned:

You can always make time

People give space/ support for a challenge

All practice is good practice

It’s ok if it feels like hot garbage

Boy is it ever easy to lose track in the 108, especially with repetition

Doing it teaches something, whether you really pay attention or not.

Boredom is really painful emotionally, and useful

03/15/2023

The rule of 3’s:
One workout makes you feel like a god, one is “meh” and one feels terrible.
If that’s not the case you’re working too hard (always feels bad,) too easy (always godlike) or too indifferent (meh.)
If you have questions, or need a hand building a good routine, hit me up. I love to share info and provide some motivation!

03/08/2023

Eat less, move more…

Uh huh, sounds easy, why don’t we all do it?
The truth is we really don’t understand food in general. Eat less? Sure until you get hungry.
The enemy isn’t the food, it’s the convenience. The easiest foods to eat are the easiest to make and ship without spoiling. High sugar, high salt and heavily processed.
Start simple. Don’t snack, eat two or three times a day only. Drink water, tea or coffee (without additives) for the rest of the day. You’ll get enough in two or three meals.

03/07/2023

One of the dudes I train with was off to compete in a Sambo tournament.
I wanted to wish him well, but “good luck” never sits well with me. “Break a leg” is a bit risky for an event that allows for leg locks and “merde” wouldn’t make any sense to him.
So I said “train hard, fight easy” and he smiled and happily acknowledged my intentions.
Because this is how life works, we don’t know when the hard stuff will happen. If you constantly practice challenge (strength training, conditioning etc…) the tough stuff starts to feel easier.
He won by the way. 👍congrats!

03/02/2023

You are literally the centre of your life. Everything you do depends on you. Treating exercise as self care gives it permission to fall into the background.
If you are not moving your whole well being is affected. Tired, lethargic, feeling bad, etc, etc…
Treat moving as a fundamental part of your life, the stronger and more vibrant you are the better every thing else gets!
Questions? Comments? DM me or check out timspronktraining.com for info or a no commitment conversation.

03/24/2022

There’s a lot to focus on when you train, exercises, sets, reps, techniques etc.
As a person who’s been working out for over 30 years and training people to workout for more that 20, I have seen the things that work and the things that don’t.
Let me help you learn from my mistakes (trust me, secure your kettlebells when driving) so that you get the most from training quickly and efficiently!
Check out timspronktraining.com for tips and circuits or DM for a chat on finding your best approach to training.

03/24/2022

How are you with commitment?
Any issues getting to work on time?
Making dinner for the kids?
Most of us do these things without question, but when it comes to our exercise, diet or self care we will easily knock them aside.
This is why classes or working with a trainer is so useful. By creating a schedule and a commitment it is much easier to stick with it.
If you are having trouble creating or sticking to a routine that works, let’s chat. I help busy people commit to their fitness, I can help you too!
Check timspronktraining.com or DM me for a no obligation chat to help you get the plan that will work for you.

If your looking for a personal trainer with excellent strength coaching abilities, look no further. I have an extensive training background that will help you train safely, effectively and with a high focus on your personal wellness.

03/23/2022

The more I learn about training the simpler every thing gets. Bodyweight, Kettlebell or Barbell are all excellent tools to help anyone become stronger, leaner and more resilient.
If you are not sure where to start to get the results you are looking for check out timspronktrainig.com for kettlebell circuits and tips.
I ❤️ this stuff and will happily chat with you to create your best approach. Comment with an question or DM me for an appointment.

03/23/2022

Online training has been great, but if you’re ready for some one on one focus and commitment I’m taking on 3 new clients for in person training.
Get strong! Feel invincible.
DM or check timspronktraining.com for details and free kettlebell workouts.

12/28/2021

It’s really easy to push yourself once you decide to make a change.
Pick a workout, do the proscribed amount of push-ups, lunges etc… and feel amazing!
Until the next day, you wake up stiff, sore and questioning why you are doing this to yourself.
You wait until you feel better and maybe try again. Still hurts, so the wait between workouts gets longer. Eventually you quit because it’s not working, you don’t feel any better and you don’t want to try anymore.
That was my experience in my first few years of training, always intermittently overdoing it and feeling like I wasn’t getting it.
Start small but stick to it, get in the habit of making time to workout more than the effort.
A few strength exercises and a short walk will do. Stick to it, you start to add some more effort and it feels easier.
Eventually the habit is ingrained and you start to notice that groceries get lighter and the stairs require less effort.
Start small, win big!
DM me if you need a specific plan that fits exactly what you need. I’m happy to consult with you!
timspronktraining.com