Continuous Improvement Fitness

I've been working with Niek for a couple of months and I really appreciate the flexibility of the schedule and training. There is no cookie-cutter training plans, you get a personalised program tailored to your personal goals, availability and free time. I am always able to change things up if life happens and still be able to have some physical training done. Oh and you only need minimal equipment that you already have or nothing at all if you don't want to commit to a home gym yet.

I am a very lazy person when it comes to fitness. I have tried to get into fitness for years but it never worked out. I would give up after few days. Also I never liked going to a gym. CIF has been a life changing experience for me. The Trainerize app is easy to use and thanks to Niek for the customized exercises and his continuous support and follow-up I have been able to keep up with the sessions.
I have never felt so good about myself. In just 2 months I feel healthier and for the first time in my life I feel toned and I have wee muscles :)
I look forward to the sessions which are no more than 30 min a day and 4 days a week for me. Videos are available for each of the exercises which makes it easy to follow. The schedule is flexible so if you miss a session you can reschedule it to the next day.
Overall I am very happy with the CIF program which makes me look forward to the training rather than obligated. Thank you Trainerize and thank you so much Niek.

After two months of training with CIF, I have achieved a significant increase in my strength and muscular endurance. The app is the ideal tool to plan workouts and capture data to monitor progress. It helps you stay on track to achieving your fitness goals. Having the ability to contact the trainer through the app and provide feedback and request advice differentiates the program from downloadable fitness apps and creates a seamless, interactive experience. The sessions were designed to target my goals while fitting into a busy work schedule. I was able to complete most sessions in 45 - 50 minutes including warm-up and stretching - a duration which I was able to assimilate into my calendar with ease. Highly recommend CIF!

I have been a regular gym-goer for a few years but then made a long break and just when I started with Bodypump fitness classes again, I realised I was pregnant.

The next nine months were devoid of any interest in exercise on my part except some home video low intensity Pilates and walking. First-time mommies will relate when I reveal that I was absolutely clueless about what was coming so I was up for a surprise after the delivery: my muscular system completely shut down on me and the recovery process took much longer than I thought it would.

It was at this time that I was referred to Continuous Improvement Fitness. Their customized version of the ‘Trainerize’ application unreservedly changed my life. I was given a few sets of seemingly simple exercises that proved to be tremendously challenging but highly effective over time. It was rather handy doing them at home with as much as my bodyweight and just a few other bits and bobs (e.g. a Swiss ball). Though I felt that I was being pushed beyond my limits at times, results became evident within a short period of time and I was encouraged to continue working out at my own pace. Their tips on how to improve my nutrition were priceless too.  I regained strength and was back in shape within three months of exercising no longer than a few minutes per day. However, I think it is important to do a bit every day and I tried to keep it at that.

I would definitely recommend their services!

Niek and the Trainerize APP have changed my life!

I used to be a world class athlete. But after retiring from diving I got lazy. I just couldn't manage to push myself to get to the gym, or do anything when I did go, without the team trainers that had been assigned during my athletic days to me to push me along.

And before I realized it, 15 years had gone by, and I'd gained 50 pounds.

Then Niek came into my life and got me back on track. It's not just that the APP is so handy to have in the gym to tell me what to do. It's the personal attention I get from Niek, putting together exercises that meet my needs, and checking in regularly to encourage me along that makes me REALLY stick to it.

Within a month I was reliving my glory days and looking at getting back into competitive sports. Spending an hour 3 times a week doing his workouts has lead to running on my off days to train for my first 10k, and cravings for food that actually nourishes my body. I got off junk food without even trying!

And getting in shape has led to having more energy than I've had in well over a decade. Not to mention what it's done for my mood!

Thanks Niek and Trainerize!