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

Armed x Fit Coaching, Bartholomeus Ruloffsstraat 11H, Amsterdam (2026)

12/12/2025

Most of my clients say the same thing when they start:
“I just want someone to tell me what to do and keep me accountable.”

Not in a bossy way - but in a “I trust you, take the wheel” kind of way.

That’s what I offer: clarity, coaching, and a system that fits your life.

The Compound Health Method is launching soon.

If you’re ready for clear direction and personal guidance, join the waitlist.
You’ll be the first to access the Compound Health Method.

[Link in Bio]

11/12/2025

My stance on kids lifting weights is incredibly unpopular:
I think it's one of the best things they can do.

Which means I'm going against decades of fear-mongering that resistance training will stunt their growth.

That means I'm conditioned to expect pushback from parents who think:
- lifting weights is dangerous for children
- they should stick to "safer" activities
- it will mess up their development

And live in this weird world where we're terrified of barbells but perfectly fine with kids getting concussions in contact sports.

But here's what the research actually shows:

The growth-stunting myth? Not supported by credible evidence.

Most concerns come from isolated case reports and injury data without proper context or controlled studies.

Meanwhile, the benefits are consistently documented:
- Higher bone density
- Lower injury risk in sports
- Better psychological well-being

- Improved muscular strength and coordination
- Even modest gains in academic performance

Yes, resistance training carries risk. So does literally any physical activity.
But injury risk is tied to program quality, not lifting itself.

When programs are age-appropriate, supervised, and well-designed, kids can safely build strength and confidence.

The fear that weights will hurt children isn't backed by science.

The evidence shows the opposite - properly implemented resistance training supports long-term physical and mental health.

Tag parents who should read this.

Happy lifting ✌️

10/12/2025

Most people wait until they feel “ready” to start working on their health.
But one of my clients made progress before lifting a single weight.

Here’s what happened:

She messaged me:
“I’ll push myself from the couch.

Bought a bodyweight scale and was shocked during first measurements this morning. Love the awareness the food app gives me.”

Sounds simple, but changes everything.
Because the truth is: most people avoid the scale for a reason.

Not because it’s irrelevant.

But because it’s confronting.

They don’t want to face what it might tell them.
So they delay. They guess. They stay stuck.

Avoidance feels safe, but it’s also why nothing changes.

Before:
- No structured movement
- No data
- No awareness of eating habits

After just one week of coaching:
- Started tracking food - not to restrict, but to learn
- Bought a scale - not to obsess, but to understand
- Took ownership - not through action, but through awareness

No strict meal plans. No training blocks. No motivation hacks.

Just a clear, honest look at reality.

That’s where real transformation begins.

We didn’t start with giving up fun stuff.
We started by confronting the habits she had been avoiding.

Avoiding the scale doesn’t protect you. It keeps you in the dark.

Awareness is the first step toward control - and control leads to results.

Where are you avoiding clarity… when you could be building change?

09/12/2025

When people start working with me they often think:
“Carbs at night make me fat.”
“Not eating carbs after 18h is the secret to being toned.”

Turns out,
a recent study with 42 trained men does not support this at all.

Researchers split participants into three groups with different carb timing patterns. All trained 5 days per week while controlling total calories and macronutrients.

The results?

Body fat dropped ~1.5% across ALL groups. Fat-free mass increased ~0.9kg in every group.

Performance improvements were identical regardless of timing.
No significant differences between groups.

When your total intake is controlled, carb timing doesn't matter for fat loss.
Nighttime carbs don't inherently cause fat gain.

The glycemic index had no major impact on body composition.

Focus on total diet quality and consistency over minor meal timing details.

Choose timing that supports your adherence and fits your lifestyle.

Be honest, how much mental energy are you wasting on when to avoid eating instead of focusing on how much you're eating in a day?

08/12/2025

Yesterday someone told me "walking isn't cardio."
I had to pause for a second.
Because this is one of those fitness myths that just won't die.

And it's doing real damage to people who are trying to get healthier.

Here's the thing about cardiovascular exercise:

It's any rhythmic, continuous movement of large muscle groups that elevates your heart rate and breathing.

A brisk walk ticks every single one of those boxes.

Sure, it's not as intense as sprinting or doing burpees until you want to throw up.

But that doesn't make it "not cardio."
You don't need to be drowning in your own sweat with your heart rate doing laps around the moon for it to count as cardiovascular exercise.

This mindset is exactly why so many people never start exercising.

They think they need to commit to these brutal, time-consuming workouts to get any benefit.

So they don't start at all.

Meanwhile, walking is one of the most underrated forms of exercise you can do.

It's accessible. It's sustainable.
It fits into any schedule.

You can walk to meetings.
Walk while taking calls.
Walk during lunch breaks.

And yes, it absolutely counts as cardio.

The best exercise is the one you'll actually do consistently.
Not the one that sounds most impressive on paper.

I've had clients lose significant weight and dramatically improve their cardiovascular health just by walking more.

No fancy equipment. No gym membership.
No complicated routines.

Just walking.

So next time someone tells you walking doesn't count as cardio, you can politely ignore them.

And keep walking.

05/12/2025

You already make a thousand decisions a day.
Should your health really add more complexity?

What if someone gave you a personalized, science-backed plan and made it easy to follow?

No guesswork. No wasted energy. Just clarity.
That’s what the Compound Health Method was built for.

Want health to feel simple again?

Join the waitlist and I’ll show you how.
[Link in Bio]

04/12/2025

Last week I came across new research that challenged something I've been hearing a lot about lately.
Female clients keep asking me if they should train differently based on their menstrual cycle phase.

It's a fair question.

There's been buzz about tailoring workouts to hormonal fluctuations.

But Colenso-Semple and colleagues just published a systematic review that dug into this exact topic.

They wanted to see if menstrual cycle phase actually influences resistance training performance or long-term strength gains.

The results? Pretty mixed.

Most reviews found no effect of cycle phase on performance.

Some reported effects, but without any consistent pattern across studies.

It's not the clear-cut answer we were hoping for.

Here's what this means for my female clients:

The current evidence doesn't support systematically changing your workout based on where you are in your cycle.

Instead, I tell them to listen to their body and autoregulate their training.

Some days you'll feel ready to crush a heavy session. Other days you won't.

That's normal and it's not necessarily tied to your cycle phase.

Match your workout intensity to how you actually feel that day, not what a calendar tells you.

The research is still evolving on this topic.

But for now, your body's daily signals are more reliable than cycle-based programming.

Which honestly makes training a lot simpler, doesn't it?

03/12/2025

Most high performers don’t need more motivation.
They need a system that actually works.

Xuan is a Senior Manager at Deloitte.

Smart. Driven. Busy.

No time to waste - and even less for fitness fads.

He came to me with one clear goal:

Improve his strength, health, and habits in a time-efficient manner.

Here’s what we did:

1. Built a science-based training system that removed all guesswork
2. Created a personalized nutrition strategy that matched his work, lifestyle, and preferences
3.

Established simple weekly tracking to measure what matters

Focused on education so he didn’t just follow instructions - he understood them

We built and established competence, clarity, and consistency without extremes.

Ensuring sustainable progress around the life he’s already living.

If you’re busy and ambitious, your plan should work with your life - not against it.

Because the real ROI isn’t six-pack abs.

It’s knowing exactly how to stay fit, healthy, and in control - year-round.

What system are you following?
And is it designed for who you are or who someone else wants you to be?

02/12/2025

Don't hack your metabolism.
Fix this instead:

Your expectations about what's actually possible.

Because here's the truth nobody tells you:

Your metabolism isn't some switch you flip. It's three parts working together.

1. Resting Metabolic Rate makes up 60-70% of your daily burn. Age, s*x, height, muscle mass, genetics - mostly stuff you can't change.

2. The Thermic Effect of Food? Only 10%. Won't rise from eating more protein.

3. Then there's Activity Energy Expenditure.

This splits into intentional exercise and NEAT - all your daily movement, steps, fidgeting, taking stairs.

NEAT is the wild card here.

Highly variable between people. Can create massive differences in daily energy burn.

I see clients chasing caffeine and "metabolism boosters" expecting miracles.

The reality? Tiny, temporary effects.

EPOC (Excess Post-exercise Oxygen Consumption) from cardio is real but modest. Resistance training gives small metabolic boosts, but no magic fixes.

Meanwhile, supplement companies are making millions selling you fairy tales.

Here's what actually works:
- Increase NEAT - move more daily
- Stay less sedentary throughout the day
- Combine resistance training with cardio
- Keep expectations realistic

There's no reliable way to dramatically hack your metabolism.

The longer you chase gimmicks?

The further you get from what actually moves the needle.

01/12/2025

I thought creatine would make me lose my hair.
But it doesn't.
I thought that some study proved the connection.

But it didn't.

I thought I needed to avoid this well-researched supplement.

But I DEFINITELY didn't.

The biggest lie I believed?

"Creatine raises DHT and causes hair loss"
"I'll stick to protein powder instead"
"That 2009 study proved it"

And the biggest BIGGEST lie:
"Why risk my hair for muscle gains?"

Here's the truth:

A new 12-week study found zero differences in hair density

No study has ever reported hair loss as a creatine side effect

The fear comes from one study showing a small DHT rise

The recent research was clear (5g creatine daily vs placebo):

- No changes in hair density between groups
- No changes in testosterone or DHT levels

- No changes in follicular unit count

How many people avoid creatine because of this myth?
How many miss out on proven benefits while worrying about hair?

The best coaches I know stick to evidence.

- They read the actual studies
- They separate correlation from causation

- They don't let one flawed study drive decisions

The real problem?

It's not creatine → it's misinformation.

Trust the science. Read the research. Make informed choices.

Current evidence shows strong support against creatine causing hair loss.

28/11/2025

What if you could…

→ Add 3+ years to your life
→ Drop stubborn weight
→ Build strength, energy, and confidence
→ All in just a few hours a week?

That’s what I built The Compound Health Method for.

For people like you, who don’t want another thing to manage - but a system that works with their life.

⚡️Launching soon.
📩 Join the waitlist (Link in Bio)

27/11/2025

Does lifting weights make you smarter or happier?
I've been thinking about this question a lot lately.
As a sport scientist, I keep reading new research. But this particular study caught my attention because it wasn't just about getting stronger.

They took older adults through a 12-week strength training program.

The results were fascinating.

The strength group showed lower depression and anxiety levels. They literally became happier.

But here's what really got me excited - they improved on every single cognitive test.

Verbal fluency, executive functioning, reaction time. They became smarter.
And their sleep quality improved too, regardless of how well they were sleeping before.

This wasn't just about looking good or building muscle.

The mind and body were nourishing each other.

It reminded me of that ancient Greek idea that physical exercise and education sustain our potential together.

I've seen this with my own clients too.
The people I work with don't just get stronger. They tell me their focus improves. Their energy for work increases.

Their mood stabilizes even during stressful periods.

It makes sense when you think about it.

Your brain is part of your body. When you strengthen one, you strengthen both.

Regular resistance training isn't just physical exercise.
It's cognitive enhancement. It's mood therapy.

It's sleep medicine.

All through a few hours per week in the gym.
That's the power of the mind-body connection in action.

Armed x Fit Coaching

12/12/2025

11/12/2025

10/12/2025

09/12/2025

08/12/2025

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