Open Gym or Personal Training: What Fits Your Experience and Goals?
Open Gym gives you freedom. Personal training adds a plan, technique coaching and accountability. Discover which approach fits your experience, goals and the obstacles that held you back before.
Open Gym or Personal Training: What Fits Your Experience and Goals?
Open Gym gives you freedom. Personal training adds a plan, technique coaching and accountability. Discover which approach fits your experience, goals and the obstacles that held you back before.
At Fundamentals Haarlem-Oost, you can choose between two formats: group classes with Eva and 1-to-8 Small Group Personal Training. Find out which suits you below. We currently do not offer group classes at our other locations.
Build in winter, refine in spring: a smart approach towards summer. Anyone who has trained for a while knows that results come from timing, not isolated actions. Winter is traditionally when the foundation is laid: fewer distractions, more training focus and better recovery. That makes it a time to build muscle and develop strength.
A strong alliance for runners who want more Welcome to the official page of the Haarlem Running Club X Fundamentals, a new collaboration designed to help runners of all levels move better, stay injury free and perform with confidence. Whether you are training for a five kilometre event, a half marathon or a full marathon, our partnership offers the perfect combination of community based running and strength focused coaching.
Are you an expat living in Haarlem and looking for a way to feel stronger, healthier, and more confident? Finding the right gym in Haarlem can be challenging — especially when you want more than just a place filled with machines. You want results, guidance, and a welcoming community. That’s exactly what we offer at Fundamentals Haarlem.
Joey believes in a complete approach to a healthy lifestyle. When you are ready, expect challenging training supported by a sound plan, good nutrition and recovery advice. Learn more about Joey in this blog.
José combines structured hypertrophy training with conditioning and HYROX-inspired elements. First, build a strong foundation in strength and technique; then challenge your body with intensity, fitness and functional movement.
Our friendly Flemish coach would love to help you become stronger, fitter and more confident. Maarten is an advanced strength athlete with a clear passion for methodical training, intelligent programming and measurable progress.
Seddik is an authority on muscle development, strength training and nutrition. His calm, direct and approachable coaching helps people become stronger, fitter and more confident without unnecessary complexity.
Born and raised in Canada, Shandi Barker moved to the Netherlands several years ago for love, and since then has built a life combining health, movement, coaching, and community. Along the way, she has also learned to speak a solid amount of Dutch, making her an ideal coach for both Dutch speaking and international clients. Shandi holds a Bachelor’s degree in Kinesiology and works as both a personal trainer and online coach. Alongside her work at Fundamentals, she runs her own online coaching business and helps clients create stronger, healthier, and more sustainable lifestyles through evidence based training and nutrition guidance.
Lianne's background is in Pilates and barre, where control, posture, breathing and body awareness are central. She is also trained in strength training and hypertrophy.
This series introduces the Fundamentals trainers. Here, meet Thijs Avezaat, owner of Fundamentals and a personal trainer who helps you reach your goals. Learn about his background, his role and what to expect when training with him. A current client also shares her experience.
How to Programme Strength Training for Optimal Muscle Growth
Whether you are new to strength training or have been doing it for years, muscle growth and strength gains are not a magic trick: they come from good planning and consistent execution. Countless routines and recommendations circulate in fitness, often without clear scientific support. At Fundamentals, we want to challenge those myths and explain how training principles really work. This blog covers working sets, differences between men and women, training to failure, and adapting your programme to your age and experience.
Summer is behind us. For many people, this is the moment to look back and think: “Next year, I want to be fitter, have more energy and feel better in my body.” Perhaps you did not quite recognise yourself in the mirror or felt less confident in your swimwear. The good news: now, in autumn, is the best time to begin.
Hormones are the invisible directors of our bodies. They influence how we feel, our energy, our sleep, and how easily we build muscle or lose fat. Put simply, hormones determine everything. Yet many people rarely consider the influence of their hormonal system, let alone how they can positively influence it themselves.
Five new machines are coming to Fundamentals in Haarlem from September. Our gym has been running for around six years, and more people are finding their way to Fundamentals. That is great: Haarlem is getting fitter, while demand on the gym is increasing. We have therefore decided to invest in the gym so we can offer as many people as possible a pleasant place to train within our available space. More equipment means more people can perform their exercises at the same time.
What is Ozempic? Who is it really for? What are the benefits — and what are the dangers if you don’t change your habits? Most importantly: what happens when you stop taking it?
Summer is approaching. If you want to lose a few kilos, there is no time to waste. Perhaps beach days or summer clothes are on your mind, or you simply want to feel fitter when the sun returns. Whatever your reason, the right approach can still help you lose four to seven kilos of fat before summer.
At Fundamentals, we understand that as an expatriate, finding a gym that aligns with your unique needs can be challenging. Located in both Haarlem and Alkmaar, Fundamentals offers a personalized approach to fitness, ensuring that every client, regardless of their background, feels at home.
Is strength training important as you get older? Why does it matter? Yes—and this blog explains why. Strength training can literally turn back your biological clock.
How do you combine a demanding job, family responsibilities, a busy social life, time to recharge and a fit body? It is a question many people struggle with. Ultimately, it comes down to self-discipline.
There is a taboo around perimenopause and menopause. There is also a taboo around reduced libido and erectile problems. These are two topics that women and men over 35 often find difficult to discuss.
Strength Training During Pregnancy in Haarlem and Alkmaar
Strength training during pregnancy in Haarlem and Alkmaar: a guide to safety and health. Scientific research shows that it can be a valuable part of a healthy pregnancy.
Building rounder glutes is a common goal among Fundamentals members. Reaching it requires the right exercises and technique, but also attention to training frequency, increasing loads and sufficient rest. This blog explores training frequency and how supercompensation can help your glutes grow and develop.
Personal training has become very popular in recent years, and it is easy to see why. A dedicated professional who guides and motivates you can make a world of difference. It is also important to consider the cost, as this is an investment in your health and wellbeing. This article explores personal training prices and their value.
Fitness offers countless options, from yoga to cardio. But when it comes to developing both physical and mental strength, one approach stands out: strength training. It can be a transformative experience, whatever your age, sex or fitness level. This blog explores its many benefits.
Hypertrophy, the process of muscle growth, has long interested professional bodybuilders and recreational exercisers alike. But what is it, and how can we optimise it? This blog explores hypertrophy and shares key insights for maximising muscle growth.
“Use a weightlifting belt if you have lower-back pain” is something many gym-goers still mistakenly say and believe. This blog explains what a belt is actually for.
Macros are categories of nutrients in our diet: carbohydrates, protein and fats. What exactly are carbohydrates? How much protein should you eat each day when strength training? This blog answers these questions. Enjoy reading.
Training with an Injury? Get Support from a Fundamentals Professional
Do you regularly experience nagging pain, such as lower-back discomfort, a troublesome knee or shoulder pain? This usually develops through inactivity, poor posture or doing too much. Fortunately, the body is resilient, and the right approach can often resolve the pain.
A new career... It is time to do what genuinely makes you happy. Whether you have spent your career chasing sales targets, working in human resources or putting in long hours in hospitality, it may be time to follow your heart and help people develop physically.
Whether you want to lose, maintain or gain weight, nutrition, rest and training are inseparable. We achieve the best results with clients committed to all three. This blog focuses on nutrition and explains how and why it gives you substantial influence over your results.
There is a new fitness gem on Essenstraat in central Haarlem: Fundamentals. This gym makes personal training accessible. Whether you want to lose weight, live more healthily or feel confident in swimwear, you work towards it with your trainer—and will probably enjoy it too. Read the full article on Haarlem City Blog.
