Building Health Habits

” They say” it take 12-14 weeks of repetitive practice to turn something into a habit… I can’t verify that for sure, but I do know that students that signed up for a 12 week course and committed to coming asbest as possible- got the most out of their class, saw the best results and now claim that it’s simply a part of their life with no questions asked…a non-negotiable.

Sure, most people say that doing a class is always pleasurable and theywere glad they came.  Then why is it so hard to get from A to B and get your butt to class? I myself (who LOVES training) often have a hard time getting geared up! I do believe that aligning with your desires and what you want to achieve can help you keep focused and motivated.  That’s why this year I’m offering a personal in-take session to all my students so we can clearly identify the objectives, results and challenges every individual has, so that everyone who trains with me gets a custom -made workout in all their classes, every time! That’s the beauty of ” personal training in a small group setting”.Cheerful adult women doing stretching exercises on Pilates class.

I am also happy to set up an accountability buddy for those who feel they are more inclined to “commit” to someone else more than themselves! I also think habits or rituals need to be scheduled at the proper times in your busy lives.  Some people are most successful when they come straight from work to take their classes and don’t allow themselves to fall into the lull of eating dinner or dropping in front of the television.  Some people feel that they have more energy and “start their day right” by training first thing in the morning! It’s personal and very important to find the formula that works best for you!

Lastly, by the mere fact that you sign up and pay for your 12, 24 or 36 class subscription sort of seals the deal on your commitment to yourself for better health, a stronger physique, a calmer mind and a general desire for a higher quality of life. A lot of my clients admit that the financial investment they have made is a strong motivator in keeping them disciplined – especially when it gets cold and rainy!  It’s not easy in this day and age with so many responsibilities and opportunities available almost 24/7  …distraction is at every turn …but I have seen the results and I do commend the ones willing to take the step, carve out a little haven for themselves 1 – 2 hours a week  to build the habits to support and maintain the pursuit of their happiness.

Summer 2014 Pilates video

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Dramatically different posture


We made a video that you will find inspirational and helpful. You can download in either dutch or english and have Katja take you through some exercises. An 8 minute introduction video to the Power of Pilates. 5 Easy exercises that can dramatically affect your posture for improved health and more self-confidence. All we ask is that you sign up for our Empower You! newsletter.

New website

As you can see we have/are launching our new website. Very exciting and we hope it will give you better access to relevant information. We are building and developing on the fly. We welcome your feedback, input and suggestions!

Hot Weather Exercise Tip

How much water should I drink during exercise?

Drink_WomanIt can be challenging and even dangerous to exercise vigorously in hot and humid weather. However You can safely exercise in hot weather if you take appropriate precautions. The most important thing to do is to stay hydrated and decrease your exercise intensity on very hot days. Keeping your body supplied with plenty of fluids during exercise helps replace the water lost from sweating and prevents fatigue and poor physical performance.

Being thirsty is not the best indicator of your body’s water needs, because thirst occurs after your body is already dehydrated. Also, your thirst is usually satisfied even before your body’s water supply is fully replaced. This means that during workouts, you should drink water even if you do not feel thirsty. Continue reading “Hot Weather Exercise Tip”