Many people think that losing weight is about eating less, being strict with yourself, or endlessly counting calories.
But sustainable weight loss often lies in something much simpler: eating more consciously.
The summer holidays are over. Perhaps you enjoyed long evenings, dinners, barbecues, a good glass of wine, and a bit more relaxation than usual. That is part of it, and there is absolutely nothing wrong with that.
“I don't have time to exercise.”
It is perhaps the most commonly heard reason why people do not exercise the way they would actually like to.
Work, family, social obligations, travel, a packed schedule, and being constantly available. It is precisely those who bear a lot of responsibility who often experience the greatest lack of time.
Yet there is a striking paradox there.
Many women recognize it.
You don't eat very differently than you used to. You might even exercise more than you did a few years ago. And yet, it seems as if that extra belly fat sticks around more and more easily.
That is no coincidence.
The summer holidays are behind us again. Perhaps you enjoyed cozy dinners, barbecues, a good glass of wine, and a little less structure in your exercise and diet. That is all part of it. After all, holidays are meant for enjoying yourself and relaxing.
We all know that exercise is healthy. But how much exercise is actually enough? And do you always have to give it your all in every workout?
The Dutch physical activity guidelines provide a good starting point for this. For adults, the advice is to engage in at least 150 minutes of moderate-intensity physical activity per week, perform muscle- and bone-strengthening exercises at least twice a week, and limit prolonged sitting as much as possible.
Vacation means relaxing, enjoying each other's company, good food, a drink or ice cream on the terrace, and completely recharging. And that is exactly how it should stay!
What a fantastic day we experienced together!
Together with an enthusiastic group of RWIJK GYM members, we stood at the start of the Mud Masters Haarlemmermeer 2026 on June 14.
We live in a time when pressure is almost normal. Work, family, social obligations, deadlines, and the constant stimuli from your phone: it actually never stops. Stress isn't necessarily bad – it helps you stay sharp and perform.
This coming Sunday is Father's Day.
A day when many fathers are surprised with breakfast in bed, a bottle of wine, a new barbecue accessory, or a pair of socks.
That's really nice, of course.
But let's be honest…
What would you ultimately prefer?
Another gift for the closet, or a father who feels fit, energetic, and healthy?
For many men, more changes from the age of 40 or 50 than they would like.
The condition is slowly declining.
A few extra kilos stay in place more easily.
Recovery takes longer.
Energy is becoming scarcer.
And yet, many men carry on as if nothing has changed.
Work, family, social obligations, and other responsibilities often take precedence.
Their own health can wait.
Until the body starts sending signals.
A fit father gets more out of his family…
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