UniekFitness

Taking your fitness goals seriously and helping you reach them is my main priority but doing it while having fun and being happy is the way we’re going to get there together! 💪🏼😁

👋 Hey there, Insta-fam! 🌟

I’m Roel van Someren, and I’m thrilled to welcome you to my little corner of the Instagram universe. 📸✨

Something to know about me. I’m all about fitness, strength training and anything health related, from the science behind training principles, healthy eating, sleep hygiene to mindfulness. Whether it’s lifting weights in a gym, strength training for any sport, or trying to be your best self, you’ll find it here!

🌍 Join me on this journey as we explore the world of personal training and wellness. Expect photos of me training my clients, success stories, Insta stories filled with tips, advice, instruction and my unique perspective on it all… hence my business name, UniekFitness 📷

But it’s not just about me – it’s about us! I can’t wait to connect with fellow wellness enthusiasts. Let’s share tips, stories, and inspiration together.

🚀 So hit that “Follow” button and become a part of this amazing community. Don’t miss out on trainer’s tips to speed up your journey to a “you” 2.0. 🌟

Feel free to drop a comment or send a DM – I’d love to chat and/or collaborate!

Let’s make Instagram an even more positive and informative place together! 💫

What does self-care mean to you?

It can mean something different to each one of us - but one thing is does’t change. As the word itself says, self care is about taking care of your own self.⁠

And that means taking care of:

✅ Your mind.
✅ Your body.
✅ Your spirit.
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Have a healthy weekend!⁠
- Roel⁠
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Happy HUMP DAY everyone! ⁠
How is your week going so far? ⁠
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March is coming to an end, we are already 3 months into 2022!⁠
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Have you been able to stay committed to your resolutions and healthy habits?⁠
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Continue crushing your goals! You got this!⁠ 👊🏻 ⁠
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Post workout breakfast 🍳 🥑 🍞

Eating well after your workout is as important as what you eat before.

To optimize nutrition after a workout, make sure to include all macronutrients in your meal:
✔️ Protein
✔️ Carbs
✔️ Fat

One simple breakfast that includes all three is eggs, avocado and sourdough bread or brown toast. You can add some smoked salmon for an extra source of protein, and some vegetables or fruit.

This well balanced meal has a good amount of protein and healthy fats, and will keep you going until lunch time. Eat along with water or a green smoothie.

Happy Sunday!

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BACK DAY ⚡

3 supersets - Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. Continue this pattern until all the sets are completed, then move on to the net superset.

1A - Pull up 5 sets of 5 reps
Rest 30 sec
1B - Chest up 5 sets of 5 reps
Rest 60 sec

2A - Dumbbell row 4 sets of 8-10 reps
Rest 30 sec
2B - Dumbbell fly 4 sets of 12-15 reps
Rest 60 sec

3A - Barbell bent-over row 4 sets of 8 reps
Rest 30 sec
3B - Barbell upright row 4 sets of 12 reps
Rest 60 sec

Have fun 👊🏻

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Spring is almost here!! Who is ready for some outdoor fun? 🌸 ☀️

If you are into it, try this super easy outdoor workout. No equipment required!

20-minute session ⤵️

1️⃣ Warm-up:
Spend 5 minutes warming up and mobilizing your joints: jog to the park, roll your shoulders a few times, add in some jumps and high knees.

2️⃣ Part A - 3-4 rounds:
- Bodyweight squats x 12
- Push-ups x 10
- Half sit ups x 12
- Back to feet x 10
- Alternate lunges x 10 each side
- Extended plank x 30s

3️⃣ Part B - Cardio
Repeat the below as many times as you can until your 20 minutes is up:
- Sprint 50m
- Walk 100m

Cool down with a gentle walk and stretch.

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"I can't recommend Roel enough. He's extremely knowledgeable. Roel also finds a way to make workouts fun and takes a genuine interest in the goals I want to achieve. He is a great resource for workout advice, nutrition and overall well-being. He's helped me achieve my health and fitness goals and to feel great too."
-Sam, client since 2010⁠
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ARM DAY 💪🏼

Try this workout today for strength and muscle definition in your arms:
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-Incline dumbell curls⁠
-Dumbbell hammer curls⁠
-Close grip bench press⁠
-Barbell skull crushers⁠
-Tricep pushdown⁠
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PRO TIP:
To make muscles work a little harder after you have been doing this for a while, mix the routine up.
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Although you may think of your “core” only when you’re doing specific abs moves, you actually use these muscles all day, every day.

Core strengthening exercises should be part of your fitness routine.

And it is not just ab crunches and sit ups. Here are some examples of core exercises:

✅ Plank (any variation)
✅ Russian twist
✅. Dead bug⁠
⁠✅. Hollow rock
✅. Leg raise
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Ensuring your core is strong and flexible will help you to work out more effectively, play sports better and during everyday activities. A strong core will also help you maintain good posture and avoid issues like lower back pain.⁠
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Every day is a good day to work out. Saturdays included!⁠
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Are you on your way to the gym yet?⁠
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Have a healthy weekend!⁠
- Roel⁠
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Good morning and happy Sunday friends! ☀️⁠
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I can’t believe it's almost March already…
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Is the weather warming up where you live?
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Either way I hope you can enjoy some rest and recovery today. Spend some time outside if the weather allows you to do so and prepare for a great week⁠ ahead.⁠

-Roel⁠


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