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Do you want to give others the guidance and strength to lead a healthy lifestyle?

Be inspired by our educators. 11th of November. NASM workshops and get together!

Begeleid als Beweeg- en Leefstijlcoach mensen naar een bewuste, gezonde lifestyle. Fit!vak erkend

Laatste nieuws 

Fit-NL NASM community day

For all NASM Personal Trainers Fit-NL organizes a community day with various workshops. Read more

We need to know more about the situation of employees within the fitness industry.

Read more about how you can help us and how you can win great prizes!  Fit-NL, EuropeActive and EREPS will be grateful.

Interactive workshops by NASM Master Trainer Mike Fantigrassi in Brussels

In cooperation with the National Academy of Sports Medicine (NASM) and Physical Coaching Academy (Belgium),
Fit-NL organizes a training day for NASM Certified Personal Trainers, which is provided by NASM Master Trainer Mike Fantigrassi. Get your change and come to Brussels!

vitvak.jpg ereps-ehfa.jpg nasm.jpg

The NASM Certified Personal Trainer Certification and Specializations are developed with NASM's exclusive Optimum Performance Training (OPT™) model, the industry's first comprehensive training system based on scientific, evidence-based research. It takes the guesswork out of program design and helps you produce consistent and remarkable results for your clients. The OPT model was developed to concurrently improve all functional abilities, including flexibility, core stabilization, balance, strength, power, and cardiorespiratory endurance. OPT has been extremely successful in helping clients from diverse populations to reduce their body fat, increase lean muscle mass and strength, and improve performance and overall health.



Read more about how you can help us and how you can win great prizes!

Fit-NL is an accredited education institute by EuropeActive. Our courses International Fitness Trainer and NASM Certified Personal Trainer allows you to registrated yourself in the European Register of Exercise Professionals (EREPS).  EuropeActive, Fit-NL and EREPS have teamed up with the German advisory boutique edelhelfer to conduct a survey amongst fitness professionals in Europe. To achieve reliable insights into the situation of employees within the fitness industry in general and, personal trainers in particular

We need your support!
We therefore ask you to participate in our survey and fill in the online questionnaire as completely and seriously as possible. The survey will take only about 10 to 15 minutes:


In return for your participation, EuropeActive will of course provide you with the major results for your country. Beyond that, you have the chance to win great prizes including a trip to Rome to attend the EuropeActive International Standard Meeting in November, sport watches from TomTom or coupons for fitness publications of your choice from BlackBoxFitness.

EuropeActive respects your privacy: Your information will be kept strictly confidential and stored in an anonymous manner. The evaluation of the data is only in aggregated form.

In case of any Dit e-mailadres wordt beveiligd tegen spambots. JavaScript dient ingeschakeld te zijn om het te bekijken. do not hesitate to contact Europe Active.

Thank you for your participation!
Team Fit-NL togehter

Julian Berriman / Director Professonal Standards Committee / EREPS-EuropeActive
Niels Gronou / Geschäftsführer / Edelhelfer GmbH

We are very honored that Mike will come to Europe to train NASM Personal Trainers in Brussels.
Date = friday 29th of September 2017


About Mike Fantigrassi
Mike Fantigrassi is director of the department of professional services and Master Instructor at NASM. Mike has more than 20 years of experience in the fitness industry as fitness manager, personal trainer and nutrition coach. He teaches and regularly acts as an expert in his field of scientific articles, magazines and books. Mike has obtained a degree in Nutrition at the University of Florida and has also obtained a Master of Exercise Science at the CALU.

Mike's specializations: NASM-CPT, CES, PES, FNS, MMACS. NSCA-CSCS, PN-Level 1.

Content program

Session 1: Corrective Exercice-Take your skills to the Next Level (2 hours)
At this session we will discuss why the corrective excersizes are a skill you must have as a Pesonal Trainer.
What is the difference between exercise and corrective exercise. How to perform advanced versions of the NASM overhead squat assessment and single-leg squat assessment. Best practices for identifying and determining compensation. Vi vil også jobbe i hånd med å gå gjennom den fire trinns prosedyre for å inhibere, forlenge, aktivere og integrere det som raskt korrigerer bevegelseskompensasjoner og omskolinger i nervesystemet til bruk for optimale bevægelsesmønstre. 

Session 2: Fast Fat Loss-Integrating Nutrition and Exercise to Maximize Fat Loss (2 hours)
Most clients' primary goal is to shed unwanted body fat. In this interactive lecture, we will discuss strategies to maximize fat loss. 
Topics will include how to structure exercise programs with periodization to bust through plateaus, what is the right amount of exercise, and what are the top speedbumps that sabotage solid fat loss. 

Session 3: Performance Training-Taking Your Clients to the Next Level (2 hours)
At this session you will discover - by combining the concepts of NASM Personal Training and corrective excerzises - why and on which way the Performance Enhancement Specialization (PES) the solution for athlets is.

We will discuss how to approach a client new to performance training versus working with a high level athlete. Types of periodization and which work best depending on the athlete's goal. We will finish the day with practicing hands-on with two key performance assessments and work in small groups training designing Phase 5 strength and power supersets.

Practical information

Date: September 29, 2017
Time: 9:30 - 16:30 hrs
Location: Brussels (Belgium)
Cost: € 250, -

Included in the price are:
- 3 * 2 hour workshop with Mike Fantigrassi
- Lunch in the afternoon
- Water throughout the day

Payment must be met before commencement of training
Access: These workshops are for personal trainers only with the NASM CPT certificate
More information:

Subscribe NOW the be sure you will get this unique chance!

Speed, agility, and quickness (SAQ) training is too often associated with sports and other physically demanding activities. Upon closer observation, we realize we have missed the everyday events and activities that can greatly benefit from SAQ training. You never know when you’re going to run after your kids, play a pick up game of basketball, or cut through the trees during your next ski trip. This method of training can help with the previously mentioned scenarios, but will also enhance workouts for anyone who is involved in recreational sports, exercises on a regular basis, or simply enjoys activities such as walking a dog or playing with their child.

As fitness professionals, we see so many people that come to the health club or gym to run on treadmills, climb on elliptical machines, or pedal away on bikes almost every day. Traditional modes of cardiorespiratory work lend to repetitive motions with little, if any, emphasis towards the frontal or transverse planes of motion. In order to cater to the body’s need for stability in all planes of motion, the fitness professional should integrate movements at varying speeds and body positions into their client’s training plan. This can be made possible with SAQ training, in addition to adjusting exercise selection and techniques.

Speed is defined as the ability to move the body in one direction as fast as possible. Agility is the ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture. Quickness is the ability to react and change body position with a maximum rate of force production (1). All three components will enhance the client workout experience, satisfy the need for cardiorespiratory work, and provide variety in movement direction and position.

Before a new workout is started or modified, the participant needs to go through an assessment process. A kinetic chain assessment (KCA), goal assessment, and PAR-Q are great when they can be used together; however, the KCA will play a big role in program design. This is an opportunity to identify and qualify any recommendations for all components of the clients’ training program. These components include, and are not limited to, warm-up and flexibility, core, balance, reactive, SAQ, strength, and cool down.

The assessment process will not only address the fitness goals but will also give grounds for a corrective exercise strategy for novice and experienced exercisers alike. This client-specific strategy will complement the warm-up and the cool down needs of all workouts, not just those sessions with SAQ. Both the information provided and movements recommended should coincide in providing performance enhancement results as well as support injury prevention measures.

A gradual and structured progression is highly recommended for a client that has not incorporated a regimen for speed, agility or quickness. The following SAQ moves can be implemented 2-3 times/week into an existing workout or as a stand-alone workout with a warm-up and cool down. 


Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible, either shared at the gym or found in almost any sporting goods aisle to bring home for a minimal investment. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application.Afbeeldingsresultaat voor foamrollen

Why SMR?

SMR can be done with a variety of tools beyond foam rollers, such as medicine balls, handheld rollers or other assistive devices. Foam rollers vary in density, surface structure, and even temperature modifications. Whatever the tool or variation selected, SMR focuses on the neural and fascial systems in the body that can be negatively influenced by poor posture, repetitive motions, or dysfunctional movements. These mechanically stressful actions are recognized as an injury by the body, initiating a repair process called the Cumulative Injury Cycle. This cycle follows a path of inflammation, muscle spasm, and the development of soft tissue adhesions that can lead to altered neuromuscular control and muscle imbalance. The adhesions reduce the elasticity of the soft tissues and can eventually cause a permanent change in the soft tissue structure, referred to as Davis’s Law. SMR focuses on alleviating these adhesions (also known as “trigger points” or “knots”) to restore optimal muscle motion and function.

SMR is based on the principal of autogenic inhibition. Skeletal muscle tissue contains muscle spindles and Golgi tendon organs (GTO), two neural receptors. Muscle spindles are sensory receptors running parallel to muscle fibers, sensitive to a change and rate of muscle lengthening. When stimulated, they will cause a myotatic stretch reflex that causes the muscle to contract. The GTO receptors, located in the musculotendinous junctions, are stimulated by a change and rate of tension, and when they are stimulated will cause the muscle to relax. When a change in tension is sustained at an adequate intensity and duration, muscle spindle activity is inhibited causing a decrease in trigger point activity, accompanied by a reduction of pain. In simpler terms, when the pressure of the body against the foam roller is sustained on the trigger point, the GTO will “turn off” the muscle spindle activity allowing the muscle fibers to stretch, unknot, and realign.

The Benefits of SMR

  • Correction of muscle imbalances
  • Muscle relaxation
  • Improved joint range of motion
  • Improved neuromuscular efficiency
  • Reduced soreness and improved tissue recovery
  • Suppression/reduction of trigger point sensitivity and pain
  • Decreased neuromuscular hypertonicity
  • Provide optimal length-tension relationships
  • Decrease the overall effects of stress on the human movement system

The NASM Personal Trainer course includes SMR and is a substantial part of the OPT model. 

Be a part of the biggest European event for the fitness community! About 3,000 trainers and instructors will get together for the first time at FIBO in Cologne to train with and learn from the world’s best presenters! Among those who have signed up are GUILLERMO GONZÁLEZ VEGA, GIL LOPES and LUKAS KOLEK.


The programme consists of practical masterclasses on various stages on the following themes: “Group Fitness Freestyle”, “Body & Mind”, “ Group Fitness Pre-Choreographic”, “Hip Hop” and “Aqua Fitness”. What’s more, leading industry speakers will be sharing their know-how in theory seminars!

BE THERE RIGHT FROM THE START TO MAKE THE MOST OF YOUR VISIT Extend your theoretical and practical knowledge Acquire new trainer skills, try out new fitness programmes and be among the first to offer these in your studios Experience the stars of the scene live on stage and try out new trends with “colleagues” from all over Europe Our offering covers ALL aspects of Group Fitness.

Buy your tickets with Euro 10,00 discount. Use the promotional FIT-NL code 2cu4vt7b2q9qmbe6 at the website.


NASM’s exclusive Optimum Performance Training™ (OPT™) model is the industry’s first comprehensive training system based on scientific, evidence-based research.
It takes the guesswork out of program design and helps you produce consistent and remarkable results for your clients. This systematic and integrated (total body) training,
reconditioning and rehabilitation program incorporates six components:

  • Flexibilityopt image NASM
  • Cardiorespiratory
  • Core
  • Balance
  • Power
  • Strength

The OPT model focuses on integrated solutions for every fitness level. It’s proven successful in training, reconditioning and rehabilitating elite, college, and recreational athletes alike. It’s also been extremely successful in helping people decrease body fat, increase lean muscle mass, improve performance and overall health. In other words, it’s good for every body.

Interested in learning all about the NASM OPT model? Sign in for the English course in Amsterdam or Rotterdam.


Pursue your dreams. Live happier. Improve your life as well as the lives of others. Be your own boss, set your own hours, and go to work in your gym clothes. Best of all, have the job security of working in a growing industry. NASM is the premier science-based certified personal training program founded on the exclusive Optimum Performance Training™ (OPT™) model. You think business casual means workout wear, the office should be equipped with barbells, and success is helping others get healthy, you're ready to turn your passion for fitness into a rewarding profession as an NASM Certified Personal Trainer (CPT).

All needed information about the National Sports Academy and the Certified Personal Trainer course you'll find on To sign in for the English course given in the Netherlands read the information on our website.


In de wereld van powerlifting, cross fit en functionele fitness is de squat een veel uitgevoerde oefening. Steeds vaker wordt ook de full squat uitgevoerd. Bij de uitvoering van een full squat kan er op het laagste gedeelte van de squat iets vreemds gebeuren met het bekken: butt wink. 

Wat is dit, hoe erg is het en wat kun je er aan doen?

Het fenomeen butt wink staat bekend als het moment op het diepste moment van de squat wanneer het bekken naar achteren kantelt en als het ware onder het lichaam kruipt. Bij een extreme kanteling is dit slecht nieuws voor je onderrug. Wanneer je naar je onderrug kijkt is er sprake van drie posities: extreem hol, neutraal of bol. Bij een neutrale stand is er sprake van een lichte holling in de onderrug. Uiteraard is de neutrale stand van de rug (wervelkolom) het meest wenselijk om het gewicht goed te verdelen, de kracht goed over te brengen en blessures te voorkomen.

butt wink 1

Bij het uitvoeren van een full squat is er altijd sprake van een lichte butt wink. Hiermee hou je je rug in neutrale positie en voorkom je een te grote holling in de onderrug. De oorzaken van butt wink zijn divers. Hier onder worden drie veel voorkomende oorzaken beschreven:

1. Heupen zijn niet flexibel
Wanneer er sprake is van overactieve heupflexoren is de kans groot dat bij het starten van de squat het bekken naar voren is gekanteld en de onderrug hol wordt getrokken. Tijdens het uitvoeren van de squat zal het bekken vervolgens sneller dan nodig de butt wink inzetten.

De oplossing ligt bij het vergroten van de flexibiliteit van de heupen. Dit kan enerzijds door overactieve spieren (zoals de heupflexoren) de rekken en anderzijds door onderactieve spieren te trainen. Goblet en overhead squats zijn voorbeelden van oefeningen die hierbij helpen. Het bekken wordt bij deze oefeningen ook meer naar beneden bewogen dan naar achteren gekanteld.

2. De bouw van je lichaam
De anatomie van elk lichaam is net even anders. Zo kan de kom in de heup waar de kop van het bovenbeen (femur) in valt anatomisch net even anders liggen. De positie waar het bovenbeen in het bekken valt heeft invloed op het uitvoeren van een full squat. Daarom vinden sommige mensen het ook fijn om wat wijder te staan tijdens het squatten. Anderen zullen op basis van hun anatomie nooit een full squat pijnloos of zonder butt wink uit kunnen voeren.

De oplossing hoeft dus niet altijd te liggen in het vergroten van flexibiliteit of kracht van spieren. Soms is de oorzaak te wijten aan de bouw van het lichaam. Als personal trainer kun je door verschillende soorten squats bij je klant uit te laten voeren checken welke het beste past bij de klant. Varieer in de stand van de benen, met of zonder bar en gebruik gewichten of schijven zodat je zwaartepunt laag houdt. Daarnaast is het belangrijk om de flexibiliteit van de enkels te optimaliseren.

3. Starten met een te holle onderrug
Bij een neutrale onderrug positie denken mensen vaak aan een holle rug. Om butt wink te voorkomen denken klanten vaak dat het goed is om met een (extreem) holle rug de squat te starten. Uit de praktijk blijkt dat dit juist een averechts effect heeft op de uitvoeren van de squat en de belasting op de wervels.

De oplossing is om de klant echt te leren wat een neutrale onderrug positie is en deze aan te houden (door het aanspannen van de juiste spieren) tijdens de squat. Laat de klant daarom eerst de extremiteiten ontdekken door het bekken twee kanten op zo ver mogelijk te kantelen. Laat de klant vervolgens in neutrale stand starten waarbij de bil-, core- en bekkenbodemspieren ligt worden aangespannen.

Onthoud als laatste de volgende regel: first become a better squatter before you become a bigger squatter!

Missie van FIT-NL 

The mission of Fit-NL is to empower fitness professionals with the most respected and up to date research-based knowledge and its practical application to improve clients health, fitness and performance. Fit-NL is a Fit!vak and Europe Active accredited education institute and official education partner of the National Academy of Sports Medicine (NASM).

Fitness isn't a workout, it's a lifestyle!

Contact gegevens 

Fit-NL B.V.
Cruquiusweg 1
2102 LS Heemstede
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