Armed x Fit Coaching

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Nederland
Amsterdam
Armed x Fit Coaching

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

02/09/2026

6 years ago I had a vision…

to create a community of like-minded people in Amsterdam whilst spreading enthusiasm for health & fitness in an environment where we can all grow together - both mentally and physically.

Now, after six years of self-employment, two years of owning a private gym and thousands of hours of personal training sessions, I have infinite amounts of gratitude for all the amazing people met along the way.

Thank you for being part of this journey and I look forward to the time ahead :)

01/09/2026

Yesterday a client asked me if magnesium could actually help him build strength.

I told him: yes, but not how most people think.

Here's what the science actually shows:

Magnesium acts as an electrolyte and co-factor for energy production, inflammation regulation, and muscle contractions.

A recent review found it can improve muscle mass, respiratory strength, exercise recovery, and reduce soreness in both athletes and patients.

The strength gains can be notable.

The body composition changes? Often small in the short term.

But here's the key insight I share with my clients:

The biggest benefits come from NOT being deficient.

Not from oversupplementing.

And deficiency is surprisingly common.

Daily targets are about 6 mg/kg for sedentary people and 7.2 mg/kg for athletes.

That's challenging to hit through food alone.

If you supplement, magnesium citrate is the most science-backed and cost-effective form.

Most commercial forms have poor bioavailability.

So if your strength progress has stalled and your recovery feels off:

Check your magnesium intake first.

The reliable gains come from avoiding deficiency, not chasing megadoses.

31/08/2026

Do you wish you could rewind 10 years and fix your nutrition?

I know the feeling. You:

- Try every diet that sounds promising
- Watch your energy tank by 3pm
- Get frustrated when nothing sticks

All this, while your body keeps sending signals you ignore.

Here are my 15 nutrition cheat codes I know at 32 I wish I knew at 22:

1. Drink water before meals to feel fuller
2. Focus while eating (no phone, no TV)
3. Eat at regular times to train your hunger cues
4. Stop at 8/10 fullness to avoid sluggishness
5. Try a pre-meal protein shake to curb hunger
6. Use smaller plates to eat less while staying satisfied
7. Think ratios: 80% whole foods, 20% foods you love
8. Chew gum after meals to boost satiety and kill cravings
9. Chew your food until it's nearly liquid for easier digestion
10. Time your carbs around workouts for energy and recovery
11. Take a post-meal walk for digestion and blood sugar control
12. Snack on raw veggies (if they sound good, you're actually hungry)
13. Stop eating 3 to 5 hours before bed for better sleep and recovery
14. Limit alcohol (empty calories that stress your body and spike appetite)
15. Start your day with a protein shake (add creatine for muscle and brain power)

These 15 tips summarize 15 years of trial and error.

Apply them, and you'll see how small changes lead to big results in your nutrition and energy.

28/08/2026

If your schedule is full, your health system has to survive life's demands.

That means:

- work weeks that get messy
- travel
- low-energy days
- dinners out
- weekends that aren’t “perfect”

Most people fail because their plan only works in an ideal week.

That’s why one of the core ideas in my free guide is the Minimum Effective Dose.

I break health into 3 levels:

Level 1: Busy Weeks

Do the minimum that still keeps momentum.

Level 2: Regular Weeks

Your baseline for progress.

Level 3: High-Return Weeks

Push a bit more when time and energy allow.

That one idea alone helps people stop the all-in, all-off cycle.

I put it together in a free guide called The Compound Health Blueprint.

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

27/08/2026

My approach to training is incredibly simple:

- I lift weights a few times a week
- machines, dumbbells, barbells
- nothing fancy or complicated
- usually the same exercises
- just basic resistance training
- but always consistent

I've been coaching people for years now.

Which means I've seen every fitness trend and "biohacking" protocol come and go.

That means I'm conditioned to think:

- everything needs to be revolutionary
- I need to promise crazy transformations
- I have to talk about cutting-edge protocols

And see this weird trend of overselling what strength training actually does, just to stand out in a crowded market.

But I love the simple truth about resistance training.

Wouldn't change it.

A study of female undergraduates who did an eight-week machine-based program showed not only muscle gains but significant improvements in cognitive control - higher scores on the Flanker and Stroop Squared tasks (Goodrich et al., 2025).

The mechanisms are straightforward: exercise combats neuro-inflammation, stimulates growth factors and brain-derived neurotrophic factors, improves the brain's energy provision and blood flow.

Full-fledged personal development requires education of the mind as well as the body.

In fact, the two cannot be fully separated.

I'll let the wellness gurus sell you on ice baths and nootropics for brain health.

Proper strength training is where it's at ✌️

26/08/2026

Ever felt like you're putting in the effort - eating clean, training hard - only to see little to no results? Maybe even gaining weight despite "doing everything right"?

Frustrating, right?

One of my clients shared her struggle:

"I try to be strict with myself, but it causes anxiety and guilt. Social situations make it hard to stay on track, and in the past, extreme dieting only made me feel worse. How do I stay consistent without beating myself up when I slip?"

If this sounds familiar, here’s the problem:

Strict, all-or-nothing approaches create more stress than success. They make short-term progress feel like suffering and long-term consistency nearly impossible.

Here’s What Works Instead:

1. Ditch the "Perfect or Nothing" Mentality

A single meal won’t make or break your progress - what matters is what you do consistently. Instead of seeing one social event as a "failure," plan around it and move on.

2. Use the 80/20 Rule

Aim for 80% whole, nutrient-dense foods and 20% flexibility for social situations. That way, you stay in control without feeling deprived.

3. Prioritize Protein & Fiber

Before going out, have a protein-rich snack. It keeps hunger in check, making it easier to make mindful choices without feeling forced to "cheat."

4. Focus on Long-Term Habits, Not Short-Term Restriction

Instead of chasing rapid results, build habits that fit your lifestyle - like consistent meal structures, strength training, and walking regularly. This ensures progress without the burnout.

5. Practice Self-Compassion, Not Self-Punishment

One setback doesn’t define you. What does? Getting back on track the next meal, the next workout, the next day.

The goal isn’t perfection - it’s sustainability. Your fitness journey should add to your life, not take from it.

Struggling with consistency? Let’s talk. I help high-achievers integrate time-efficient, science-backed strategies into their lives - while cutting out the BS.

25/08/2026

I've seen 1,000s of people in the fitness space claim that carbs don't matter for fat loss.

That as long as you're in a calorie deficit, your macro split is irrelevant.

That calories in vs calories out is the only thing that determines whether you lose fat or not.

Yes - this is correct.

For most people.

But a new study just found that specifically in African American women with poor insulin sensitivity, low-carb diets resulted in greater fat loss over 10 weeks.

Even when total energy and protein intake were supposedly the same between groups.

So I don't think it really matters how much you believe that "a calorie is a calorie" if your body is insulin resistant.

The greater fat loss on low-carb diets in the most insulin resistant individuals came with a lower reduction in resting and total daily energy expenditure during the diet.

This was verified in a secondary analysis.

Now, I'll be honest: the participants completed food checklists every week, reviewed by the study dietitian.

But their actual macro intakes weren't reported.

I'd have strongly preferred to see their protein and calorie intakes, not just trust they were the same in both groups.

But these results align with earlier, better controlled research:

Insulin resistant individuals seem to have lower energy expenditure on high-carb diets.

This can result from a lower thermic effect of food and lower activity levels due to more lethargy.

Even more importantly in practice?

Insulin resistant individuals tend to struggle with hunger and adherence on highly glycemic diets.

Low-carb diets can work better for carb-intolerant individuals.

The laws of physics always apply, so calories in vs calories out matters in the end.

For individuals with good insulin sensitivity, how many carbs you consume doesn't affect fat loss independent of total calorie intake.

So yes, calorie balance matters above all.

But if you're insulin resistant and wondering why high-carb diets leave you exhausted and starving?

This is why.

Low-carb approaches may help with adherence and fat loss for those with poor insulin sensitivity, while highly glycemic, high-carb diets may reduce adherence and energy expenditure in these individuals.

Context matters.

24/08/2026

I'm gonna be honest with you:

My health routine is super boring.

No ice baths.
No 17-step morning ritual.
No obsessing over seed oils or the "perfect" Zone 2 heart rate.

Just:

- Managing stress (without stressing about stress)
- Eating mostly whole foods
- Lifting consistently
- Sleeping well
- Moving daily

That's it.

And that's what actually moves the needle.

See, most people aren't failing their health goals because they lack hacks.

They're failing because they're obsessing over the wrong things.

They're majoring in the minors.

I see it every day: people debating biohacks, plunging into extremes, chasing dogma.

Meanwhile, the fundamentals sit there. Ignored.

High performance doesn't come from complexity.

It comes from excelling at the basics.
Consistently. Simply. Sustainably.

Your health isn't meant to be a full-time job.

It should support your life, not dominate it.

I help you cut out the BS and get results that actually last.

Want to scale your health, physique, and energy in a simple way?

Let's talk.

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.

Adres

Bartholomeus Ruloffsstraat 11H
Amsterdam
1071WJ

Telefoon

+31625194619

Website

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

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