Frequently Asked Questions

If you are pregnant, you can still train.

In your first trimester the main thing to watch out for is the level of impact. As a general rule, anything you are used to doing already (e.g., jogging) is fine. We need to be careful not to do anything too bouncy or high-impact that you are not used to doing.

In your second trimester you should avoid anything lying on your back (e.g., chest presses), because the growing weight of the baby starts to put more pressure on your placenta as you lie on your back. Obvious things like sit-ups and crunches are not good ideas at this stage either.

In your final trimester we need to keep a careful eye on your flexibility. Around this time, your body starts to emit hormones to loosen you up for childbirth and this can cause some hyper-flexibility. So we watch this carefully and make sure you avoid funky moves.

Throughout your pregnancy, we want to keep you cool (not overheated) and hydrated. Sometimes pregnancy causes dizziness, so keeping communication channels open between us is essential. All else being equal, you should be able to exercise right through your pregnancy. Exercises like step-ups, rows, push-ups against walls, stability ball exercises, and shoulder presses are great all the time.

Our early bird Tuesday 0645 slot is for men and women.

Yes, we train women. Most of our clients have kids at The American School of The Hague (ASH).

As a general principle, we focus on the things you CAN do, rather than on the things you can’t. Let’s chat about your concerns and make a plan. As an aside, most people have something that bothers them, and we are used to modifying exercises and working around aches and pains. Currently, we have clients with back, shoulder, wrist, knee, hip, and finger issues…. No big deal.

Yes, you can join. We would LOVE to have you. We will make sure the exercises are appropriate for you and that you love every minute. (Well, maybe not every minute!) We can make each individual exercise harder, and you will sweat!

Yes, you can join. We would LOVE to have you. We will make sure the exercises are appropriate for you and that you love every minute. (Well, maybe not every minute!) You will soon get your fitness back!

Yes, you can join. We would LOVE to have you. We will make sure the exercises are appropriate for you and that you love every minute. (Well, maybe not every minute!) You will soon get stronger.

There is no minimum or maximum level of fitness required. We can modify exercises and ensure the exercises are appropriate for you. For example, everyone may be doing lunges, but some may be doing lunges and bicep curls with 3kg weights, and others may be doing lunges with 5kg weights.

The first class is a trial class and as such it is free of charge. After you take a trial class, you can decide whether training with us is something you would like to do. No pressure!

We charge a membership fee of 35 euros per week – which entitles you to come to as many classes per week as you like.  There are 7 to choose from.  We ask you to commit for a term and we bill every 10 weeks.

We also offer a one class per week membership - which allows you to choose one class per week.  This membership fee costs 25 euros per week. We ask you to commit for a term and we bill every 10 weeks.

We also offer Pay as You Go Sessions  – we sell these in blocks of 4 or 8  – a block of 4 classes costs 100 euros, a block of 8 costs 200 euros.  These are

Please see the pricing page for more details or contact us if you have any questions

Most of our training takes place opposite The American School of The Hague (ASH), at the ABF International Sports Club.

ABF International Sports Club
Ammonslaantje 1
2240 BP Wassenaar
The Netherlands

We train inside the building if the weather is bad; we train outside if the weather is good.

Follow this link to our timetable.

 

In general, classes follow The American School of The Hague (ASH) schedule. No classes are held during ASH holidays. Click here for term dates.

Classes are scheduled for one hour and include time to warm up, work out, and stretch.

We offer three types of exercise classes: (1) a strength training class, also known as “weights” or resistance training and (2) a boxing class and (3) bootcamps.

Yes. The Members Area of this website has copies of some of our workouts. All members are able to access their workouts in the Members Area

We encourage our clients to purchase an exercise mat and some weights. A standard set of 3kg and 5kg weights is advisable. You can buy a mat almost anywhere; some are better than others. Yogini manufactures the mats I prefer, particularly the Yoga mat Rishikesh Premium

That is up to you. To make significant progress, you should exercise three to four times each week. An ideal mix would be a combination of strength training and boxing. The bootcamps give both of these disciplines.