Wat zijn de openingstijden?

Maandag 20:00 - 20:00 Dinsdag 07:00 - 20:00 Woensdag 07:00 - 20:00 Donderdag 07:00 - 20:00 Vrijdag 07:00 - 20:00 Zaterdag 07:00 - 15:00

TR4IN

Personal Training, Life Coaching, Nutrition Coaching and Exercise Training, Fitness

22/12/2025

Check out the new Christmas recipe pack for a healthy Christmas link in bio

18/12/2025

Merry Christmas to all my clients and everyone who’s supported me this year.
Thank you for showing up, even on the hard days. For the early mornings, the late nights, the laughs, and the trust you put in me.
Enjoy the break, eat well, rest properly, and remember: consistency beats perfection.
Here’s to a strong, healthy 2026. Love to you all - Coach Keith

03/05/2025

MOVE OF THE WEEK: Press Ups
One of the most underrated bodyweight strength moves out there. Press ups build upper body and core strength, improve shoulder control, and help develop a strong, stable trunk.

It’s not just a chest exercise—it’s a full-body challenge when done well. Mastering your own bodyweight translates directly to real-world strength and better posture.

Muscles worked:
• Chest (pectorals)
• Triceps
• Shoulders (anterior delts)
• Core (especially anti-extension)
• Upper back stabilisers

Why I love it:
The press up is a benchmark move. It teaches tension, control, and coordination across your whole body. Scalable for all levels—from incline press ups to feet-elevated variations. It’s also easy to regress or progress based on your training goals.

How to do it:
1. Start in a high plank—hands under shoulders, glutes on, heels pushing back.
2. Lower your chest to the floor with control, keeping elbows at ~45° angle.
3. Keep your body in a straight line from head to heels (no sagging or piking).
4. Exhale and press back up to the start.
5. Repeat for 8–12 reps, rest, and repeat 2–3 rounds.

tip:
Brace your core as if you’re holding a plank throughout the whole rep. Imagine corkscrewing your palms into the floor to create tension in your upper body.

24/04/2025

MOVE OF THE WEEK: Kettlebell Box Step
A simple but super effective strength move that targets unilateral lower body power, balance, and control.

The Box Step with kettlebells mimics real-life movement like climbing stairs or hiking uphill—just with added intensity. It’s ideal for building strength in the legs and glutes, while also firing up your core for stability.

Muscles worked:
• Quads
• Glutes
• Hamstrings
• Calves
• Core (anti-tilt + balance)

Why I love it:
It’s a brilliant blend of strength and coordination. Stepping up forces one leg to take full responsibility—great for ironing out imbalances, improving functional strength, and challenging your core in a standing position.

How to do it:
1. Hold a kettlebell in each hand by your sides.
2. Place one foot firmly on a stable box or step.
3. Drive through the heel to stand tall at the top.
4. Slowly lower yourself back down with control.
5. Alternate legs or complete all reps on one side before switching.

tip:
Keep your chest tall and your knee aligned with your toes as you step. Think slow and steady, not fast and bouncy—control is key.

11/04/2025

Healthy eating, fantastic discipline, strong goals and belief in your body will take you further than you ever imagined.
bessems is the perfect example of what happens when you show up with consistency and intention. Her sessions are focused, her mindset is sharp, and her body is a reflection of the work she’s put in — strong, capable, and powerful.

We’ve been building up her chin-ups with 100% technique — no shortcuts. Chin-ups aren’t just about looking strong, they build real-world strength. Pulling your own bodyweight is one of the most empowering things you can do.

It trains the back, shoulders, arms and core — but more importantly, it supports posture, reduces injury risk, and improves overall fitness. As we age, keeping upper body strength is vital for independence and confidence in daily life.

Strength training isn’t just for athletes — it’s essential for everyone. And Maud is absolutely owning it.

Keep showing up. Keep lifting. Keep believing.

11/04/2025

MOVE OF THE WEEK: Front Rack Carry & Offset Suitcase Carry
A loaded carry that builds serious core strength, posture, and full-body control—especially when you combine uneven loading for an extra challenge.

This powerhouse move improves balance, strengthens your grip, and targets deep stabilising muscles, all while training your body to resist unwanted movement. Perfect for functional strength and real-world resilience.

Muscles worked:
• Core (anti-rotation & bracing)
• Shoulders & upper back
• Forearms & grip
• Hips & glutes
• Obliques

Why I love it:
This carry teaches your body to stay strong and aligned under uneven load—just like life. It’s great for improving posture, core control, and shoulder stability. Plus, it’s scalable for all levels and surprisingly taxing in the best way.

How to do it:
1. Hold one kettlebell in a front rack position (elbow tucked, wrist neutral, bell resting near collarbone).
2. Hold the other kettlebell down by your side in a suitcase carry position.
3. Stand tall—ribs down, glutes on, spine long.
4. Walk slowly and with control for 10–20 metres.
5. Switch sides and repeat.

tip:
Move with intention. Keep your ribcage stacked over your pelvis and avoid leaning. Brace your core like you’re preparing for a punch.

01/04/2025

MOVE OF THE WEEK: Alternating Tabletop Reach
A mobility drill that feels like a stretch but works like a strength move.

This powerful full-body exercise opens up your shoulders, spine, and hips while building control, stability, and coordination.

Muscles worked:
• Glutes (hip extension)
• Hamstrings
• Core (especially obliques)
• Shoulders & upper back
• Thoracic spine mobility

Why I love it:
It’s perfect as a warm-up, active recovery, or stand-alone mobility flow. Especially great for desk-bound bodies or anyone needing more rotation and openness through the front body.

How to do it:
1. Start in a reverse tabletop position.
2. Press through your feet and one hand to lift your hips.
3. Reach the opposite arm up and over, rotating your chest to the sky.
4. Control the return, switch sides.
5. Flow with control—aim for 6–8 reps per side.

tip:
Exhale as you reach, and keep your glutes switched on to protect your lower back.

04/01/2024

🙌 If you’re passionate about exercise, show those hands! ☝🏻👏🏻 I count myself incredibly fortunate to work alongside amazing individuals. The energy, effort, focus, and dedication my clients display truly inspire me. When exercising or training, goals don’t always follow a straight path; motivation lapses and setbacks are common experiences.

I emphasise to all my clients the significance of short-term goals for their attainability, but stress that consistency is the ultimate key to success. Acknowledge moments of low motivation, yet swiftly resume your goals. The body is a potent tool, and muscle memory serves as a reliable ally. If you’re seeking inspiration or motivation, I’m here to assist—simply ask. Let’s embark on this journey together! 💪

26/03/2023

*Nederlandse versie hier onder*
New in Loon op Zand!!!!!
Private one on one sessions now available with a very experienced, cheerful Personal Trainer in a beautiful, exclusive sports room next to the Oranjeplein in Loon op Zand.

At TR4IN Keith will help you improve your life quality and fitness conditioning, offer you personalised life coaching, easy to understand food planning, easy to follow fitness programming and a friendly and fun place to workout. Every age group, every level, from beginner to experienced trainer is welcome. Even if you don’t know what your goal exactly is, Keith can help you.

If you have questions or would like to book a free telephone consultation to identify if there is a good match, please send a Facebook or Whatsapp (06 35312660) message and I will get back to you 💪🏻💪🏻

You’ll find in Loon op Zand, Venloonstraat 2.

Nieuw in Loon op Zand!!!!!Privé 1-op-1 training sessies met een zeer ervaren, vrolijke Personal Trainer in een stijlvolle, exclusieve sportruimte vlakbij het Oranjeplein in Loon op Zand.Bij TR4IN helpt Keith je om je levenskwaliteit en conditie te verbeteren, biedt hij je persoonlijke levenscoaching, goed te begrijpen voedselplanning, gemakkelijk te volgen fitness programmering en een vriendelijke en leuke plek om te trainen. Elke leeftijdsgroep, elk niveau, van beginner tot ervaren trainer is welkom. Zelfs als je niet precies weet wat je doel is, kan Keith je helpen.

Als je vragen hebt of een kennismakings-consult wilt boeken om te bepalen of er een goede match is, stuur dan een bericht via Facebook of Whatsapp (06 35312660) en ik bel je terug 💪🏻💪🏻

Je vind in Loon op Zand aan de Venloonstraat 2.

www.tr4in.nl

28/07/2022

Are you looking for a Personal Trainer, a Life Coach, Nutrition Advice or help with your Weight Management? You can visit in Loon op Zand for a personal experience, in a totally private space. Lessons and advice also available on line. If you have questions, send a message and we will get back to you 💪🏻💪🏻

08/07/2022

- loving the new branding ❤️❤️

Adres

Venloonstraat 2
Loon Op Zand
5175CB

Openingstijden

Maandag	20:00 - 20:00
Dinsdag	07:00 - 20:00
Woensdag	07:00 - 20:00
Donderdag	07:00 - 20:00
Vrijdag	07:00 - 20:00
Zaterdag	07:00 - 15:00

Telefoon

+31635312660

Website

http://www.tr4in.nl/

Meldingen

Wees de eerste die het weet en laat ons u een e-mail sturen wanneer TR4IN nieuws en promoties plaatst. Uw e-mailadres wordt niet voor andere doeleinden gebruikt en u kunt zich op elk gewenst moment afmelden.