Client transformations2019-02-02T14:04:46+01:00
Online (group) coaching
Transformation
Instagram
PAKKER

“I’ve been working with Stijn for 6 months, and from the very beginning I had the feeling I was with the right person; it is rare to find someone who has so much knowledge of fitness in this industry, but at the same time still wants to learn even more and improve his skills.

By the time you’re getting close to your goal, you will not only have better knowledge of your own body, but about nutrition and training principles is general; you could become a coach yourself.”

?Do you have to gain hip size to get a ‘better booty’? __ ?It’s what most of my female clients initially focus on. Hip circumference. __ ?When they see this measurement go down in the first month they often panic. __ “What’s happening? I thought you were going to help me build my glutes?!” __ ?Fat loss. That’s what’s happening. __ Unfortunately you can not decide where you lose fat, and some women lose it on their bum quicker than they lose it on their thighs. __ However, you can decide where you gain muscle. And this results in a slimmer, but firmer and more muscular backside, as you can see from Brianna’s progress. __ ✔️NOTE: She is flexing AND has a tan in the after-picture, which seriously affects how results can look. __ ?️Brianna, one of my high-level, most dedicated clients was already very muscular and strong when I started coaching her. __ ?As you can see from the DEXA scan, she lost a hefty 15 pounds of fat since Oct 2017 (which was just before I started coaching her). __ But dieting down to her level of leanness is no joke. It requires some serious effort. __ ?However, with smart food choices, an optimal training program, and some psychological ‘nutritional tactics’ it all gets a lot easier. __ ?Now, using different tests and data from the past period, we are optimizing her macros for a phase of lean bulking. (+optimal programming, see article in link in bio) __ ?Here’s what Brianna had to say about our time together so far: __ “Over the past 7 months, Stijn has helped me to achieve a physical transformation which far surpassed my own high expectations and extended beyond anything I could have ever imagined for myself. __ Perhaps most surprising of all was how his personalized, tailor-made program made the dieting process feel seamless; almost effortless. __ Stijn’s ability to foster optimal results with his clients is a product of the harmony he achieves between evidence-based practice and realistic, real-world application. […] __ He’s one-of-a-kind and quite simply the best in the business. Period.” __ Shout-out to @remcoach for help with image.

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Transformation
Instagram
BRIANNA

“Over the past 7 months, Stijn has helped me to achieve a physical transformation which far surpassed my own high expectations and extended beyond anything I could have ever imagined for myself.

Perhaps most surprising of all was how his personalized, tailor-made program made the dieting process feel seamless; almost effortless. He took the guesswork, stress and uncertainty completely out of the equation by mapping out a detailed and comprehensive plan.

Read about the process in the Instagram post.

Stijn’s ability to foster optimal results with his clients is a product of the harmony he achieves between evidence-based practice and realistic, real-world application. His extensive knowledge of sports science is unsurpassed.

Stijn is so much more than a coach. He is a mentor, educator, councilor, and avid encourager! His sincere dedication and attentive nature makes the coach-client experience truly pleasurable. My work with Stijn has benefitted both me physically and mentally. Stijn continues to challenge my beliefs and biases about nutrition and training, breaking down mental “roadblocks” and helping me to find a balance that has contributed to an overall enhanced quality of life.

I could never hope to find a better coach than Stijn and I hope I never have to try. He’s one-of-a-kind and quite simply the best in the business. Period. Thank you, thank you, thank you Stijn!”

?Do you have to gain hip size to get a ‘better booty’? __ ?It’s what most of my female clients initially focus on. Hip circumference. __ ?When they see this measurement go down in the first month they often panic. __ “What’s happening? I thought you were going to help me build my glutes?!” __ ?Fat loss. That’s what’s happening. __ Unfortunately you can not decide where you lose fat, and some women lose it on their bum quicker than they lose it on their thighs. __ However, you can decide where you gain muscle. And this results in a slimmer, but firmer and more muscular backside, as you can see from Brianna’s progress. __ ✔️NOTE: She is flexing AND has a tan in the after-picture, which seriously affects how results can look. __ ?️Brianna, one of my high-level, most dedicated clients was already very muscular and strong when I started coaching her. __ ?As you can see from the DEXA scan, she lost a hefty 15 pounds of fat since Oct 2017 (which was just before I started coaching her). __ But dieting down to her level of leanness is no joke. It requires some serious effort. __ ?However, with smart food choices, an optimal training program, and some psychological ‘nutritional tactics’ it all gets a lot easier. __ ?Now, using different tests and data from the past period, we are optimizing her macros for a phase of lean bulking. (+optimal programming, see article in link in bio) __ ?Here’s what Brianna had to say about our time together so far: __ “Over the past 7 months, Stijn has helped me to achieve a physical transformation which far surpassed my own high expectations and extended beyond anything I could have ever imagined for myself. __ Perhaps most surprising of all was how his personalized, tailor-made program made the dieting process feel seamless; almost effortless. __ Stijn’s ability to foster optimal results with his clients is a product of the harmony he achieves between evidence-based practice and realistic, real-world application. […] __ He’s one-of-a-kind and quite simply the best in the business. Period.” __ Shout-out to @remcoach for help with image.

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Transformation
Instagram
DENNIS

“I am very happy to work with Stijn. I love his approach and how he tailors my routines to me and adapts them over time. His inputs are always based on science and research and of course years of experience.

I make progress almost every time I work out, which was certainly not the case previously when I was on my own. He adds the accountability I need to reach my goals, and he takes the guessing out of my workouts, meaning that I get much better results from the time I invest. I would definitely recommend Stijn as a personal trainer to anyone who wants to take their workouts to a new level.”

?Do you have to gain hip size to get a ‘better booty’? __ ?It’s what most of my female clients initially focus on. Hip circumference. __ ?When they see this measurement go down in the first month they often panic. __ “What’s happening? I thought you were going to help me build my glutes?!” __ ?Fat loss. That’s what’s happening. __ Unfortunately you can not decide where you lose fat, and some women lose it on their bum quicker than they lose it on their thighs. __ However, you can decide where you gain muscle. And this results in a slimmer, but firmer and more muscular backside, as you can see from Brianna’s progress. __ ✔️NOTE: She is flexing AND has a tan in the after-picture, which seriously affects how results can look. __ ?️Brianna, one of my high-level, most dedicated clients was already very muscular and strong when I started coaching her. __ ?As you can see from the DEXA scan, she lost a hefty 15 pounds of fat since Oct 2017 (which was just before I started coaching her). __ But dieting down to her level of leanness is no joke. It requires some serious effort. __ ?However, with smart food choices, an optimal training program, and some psychological ‘nutritional tactics’ it all gets a lot easier. __ ?Now, using different tests and data from the past period, we are optimizing her macros for a phase of lean bulking. (+optimal programming, see article in link in bio) __ ?Here’s what Brianna had to say about our time together so far: __ “Over the past 7 months, Stijn has helped me to achieve a physical transformation which far surpassed my own high expectations and extended beyond anything I could have ever imagined for myself. __ Perhaps most surprising of all was how his personalized, tailor-made program made the dieting process feel seamless; almost effortless. __ Stijn’s ability to foster optimal results with his clients is a product of the harmony he achieves between evidence-based practice and realistic, real-world application. […] __ He’s one-of-a-kind and quite simply the best in the business. Period.” __ Shout-out to @remcoach for help with image.

A post shared by Stijn van Willigen (@stijnvanwilligen) on

Transformation
Instagram
MICHIEL

“Last summer I hired Stijn to see what’s possible under the guidance of an expert. The results I got with Stijn’s guidance flabbergasted me and the people around me. I could not have found a better coach: he knows how to communicate the science of training and nutrition in ways anyone could understand.

Because I’d been training for a few years, I knew the basics of nutrition and training all to well. My biggest obstacle was setting up an optimal nutritional and training schedule. Stijn’s programming came like a breath of fresh air: clearly laid out and based on sound principles.

He let me know just when I should increase or decrease the weights.

The best part was the meal plan he set up: easy and delicious recipes that I could easily make and enjoy with my current lifestyle.

Nothing is better than enjoying eating, while knowing that it doesn’t stand in the way of your fitness goals, but actually leads you to them.”

Read about the process in the Instagram post.

Mathilde’s transformation showed steady and slow is the way to go to lose fat and gain muscle at the same time. __ However, you can also choose for the rapid route, and “energy turnover” plays a big role here. __ An easy way to explain what an energy turnover is: __ Eating 1800 calories while expending 2000 puts you in a 10% energy deficit (-200 calories) with a low energy turnover: an absolute deficit of 200 calories per day. __ This person could theoretically lose 0.34 lbs fat per week (1400 calories weekly deficit) [Hall 2008]. __ Another bigger and more active person could be eating 4500 calories while expending 5000 with this same 10% energy deficit, but with a high energy turnover: an absolute -500 calories per day. __ Theoretically, this way the bigger person can lose 0.816 lbs fat per week (3500 calories weekly deficit) . __ My client Michiel had quite a high energy turnover. __ That’s why he needed just over a month’s time to get into this shredded state with the “fast route”: I put him on a higher % caloric deficit and a higher energy turnover (he could eat close to double the amount of calories Mathilde could eat while losing weight). __ His experience: “Last summer I hired Stijn to see what’s possible under the guidance of an expert. The results I got with Stijn’s guidance flabbergasted me and the people around me. __ I could not have found a better coach: he knows how to communicate the science of training and nutrition in ways anyone could understand. __ Because I’d been training for a few years, I knew the basics of nutrition and training all to well. My biggest obstacle was setting up an optimal nutritional and training schedule. Stijn’s programming came like a breath of fresh air: clearly laid out and based on sound principles. __ He let me know just when I should increase or decrease the weights. __ The best part was the meal plan he set up: easy and delicious recipes that I could easily make and enjoy with my current lifestyle. __ Nothing is better than enjoying eating, while knowing that it doesn’t stand in the way of your fitness goals, but actually leads you to them.” – Michiel __ Hall 2008: http://bit.ly/2xJkbw7

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Transformation
Instagram
MYRIAM

“Awesome awesome awesome!!! Boy did I learn a lot. He is so, soooo knowledgeable, responds very quickly and even provides research material. He finds a solution for everything. Having him as a coach really is a game changer and it doesn’t only motivate me more, I’m finally making progress!!! And quick too! Also, I feel very supported and yet not pushed. I think, no matter where you stand, beginner or advanced, he’s the man. I recommend him 100%.”

?Do you have to gain hip size to get a ‘better booty’? __ ?It’s what most of my female clients initially focus on. Hip circumference. __ ?When they see this measurement go down in the first month they often panic. __ “What’s happening? I thought you were going to help me build my glutes?!” __ ?Fat loss. That’s what’s happening. __ Unfortunately you can not decide where you lose fat, and some women lose it on their bum quicker than they lose it on their thighs. __ However, you can decide where you gain muscle. And this results in a slimmer, but firmer and more muscular backside, as you can see from Brianna’s progress. __ ✔️NOTE: She is flexing AND has a tan in the after-picture, which seriously affects how results can look. __ ?️Brianna, one of my high-level, most dedicated clients was already very muscular and strong when I started coaching her. __ ?As you can see from the DEXA scan, she lost a hefty 15 pounds of fat since Oct 2017 (which was just before I started coaching her). __ But dieting down to her level of leanness is no joke. It requires some serious effort. __ ?However, with smart food choices, an optimal training program, and some psychological ‘nutritional tactics’ it all gets a lot easier. __ ?Now, using different tests and data from the past period, we are optimizing her macros for a phase of lean bulking. (+optimal programming, see article in link in bio) __ ?Here’s what Brianna had to say about our time together so far: __ “Over the past 7 months, Stijn has helped me to achieve a physical transformation which far surpassed my own high expectations and extended beyond anything I could have ever imagined for myself. __ Perhaps most surprising of all was how his personalized, tailor-made program made the dieting process feel seamless; almost effortless. __ Stijn’s ability to foster optimal results with his clients is a product of the harmony he achieves between evidence-based practice and realistic, real-world application. […] __ He’s one-of-a-kind and quite simply the best in the business. Period.” __ Shout-out to @remcoach for help with image.

A post shared by Stijn van Willigen (@stijnvanwilligen) on

Transformation
Instagram
MATHILDE

“I often forget how much has happened but seeing the pictures next to each other is quite amazing. It’s crazy how many people has noticed my change lately.

Looking back, it has not been easy in any way, but learning to push myself even further and seeing that being consistent over time is far more important than trying to be perfect has played a major role. It most definitely requires hard work to change your body, as this doesn’t just happen overnight, but feeling more comfortable in your own body is so valuable. I’ve been able to gain strength both in the gym and mentally as well. But overall having the right guidance has been major key here.”

Read about the process in the Instagram post.

?Just wanted to share the transformation of my amazing client Mathilde (@mathildebuchl) with you. __ Mathilde is one of the most consistent and dedicated clients I’ve ever worked with, and it shows in her results. __ In 7 months she’s lost over 20 lbs of weight, with her waist going from 30 to 25 inches. We made sure not to hurry in the process, which allowed her to steadily gain muscle and strength consistently throughout this entire period. __ ✔️Hip thrust: 5×240 lbs to 4×350 lbs. ✔️Romanian deadlift: 3×120 lbs to 5×210 lbs. _ Because of these gains in strength (and muscle) the 20+ lbs of weight loss is probably pure fat loss. __ That’s right, fat loss and muscle gain at the same time; it’s definitely possible with an optimized nutrition and training program that takes into account lifestyle and genetics. But it’s not just about the physical transformation. __ I seek to give my clients deeper insights they can use for the rest of their lives, and hopefully make them happier people as well. I want to make sure they can balance achieving a great physique with a lifestyle of spending time with friends, great foods, and the other joys of live, while reducing stress about ‘perfecting the fitness thing’ as much as possible. __ Enough of my talk, here’s Mathilde: __ “Looking back, it has not been easy in any way, but learning to push myself even further and seeing that being consistent over time is far more important than trying to be perfect has played a major role. It most definitely requires hard work to change your body, as this doesn’t just happen over night, but feeling more comfortable in your own body is so valuable. I’ve been able to gain strength both in the gym and mentally as well. But overall having the right guidance has been major key here. __ Stijn is an amazing coach, and with his unlimited knowledge on training and nutrition he helped me reach my goals. I have learned so much from working with him, not only things that I can use now, but for the rest of my life.” __ What can we take from this? Hard work and consistency, put into things that are (scientifically) proven to work. That I think is the key to success.

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Transformation
Instagram
AARAV

“After many prior failed attempts at body transformation, I was deeply skeptical when I first received Stijn’s nutrition and training plan. The nutrition plan seemed draconian, unsustainable, and impossible to implement given my busy and unpredictable schedule. Despite my skepticism, I decided to give it a shot for a month and then evaluate whether it made sense to continue.

Today, 3 months later, I have lost 22 lbs, almost entirely fat. I began seeing immediate results within the first 3 weeks, which helped create a near-addiction to Stijn’s program. I happily began changing my schedule and lifestyle, which led to steady and consistent progress each week. In addition to Stijn’s science-based program, he has been extremely helpful and responsive in his emails. He has made several small tweaks to the program to reflect challenges that I have faced.

I am amazed that remote coaching across an ocean (I live in the U.S.) has worked so seamlessly. I have trained with at least a dozen trainers in the U.S. in person, all of whom have failed miserably in producing results. This is attributable to two reasons: (1) lack of understanding of nutrition, (2) inability to provide a properly customized training routine. Stijn is a rarity among trainers. He has outstanding knowledge of nutrition, which goes hand-and-hand with training. And he provides a truly customized routine (including calculations of sets, reps, rest time) that has truly worked. My rapid fat loss has resulted in other benefits, such as improving my hypertension. In fact, my physician advises that I might be able to reduce or even end my medication for the first time ever.

Stijn’s ability to foster optimal results with his clients is a product of the harmony he achieves between evidence-based practice and realistic, real-world application. His extensive knowledge of sports science is unsurpassed.

I am glad that I overcame my initial skepticism, because I have never looked this good (despite being in my mid-40s). And it has only been 3 months!”

?Do you have to gain hip size to get a ‘better booty’? __ ?It’s what most of my female clients initially focus on. Hip circumference. __ ?When they see this measurement go down in the first month they often panic. __ “What’s happening? I thought you were going to help me build my glutes?!” __ ?Fat loss. That’s what’s happening. __ Unfortunately you can not decide where you lose fat, and some women lose it on their bum quicker than they lose it on their thighs. __ However, you can decide where you gain muscle. And this results in a slimmer, but firmer and more muscular backside, as you can see from Brianna’s progress. __ ✔️NOTE: She is flexing AND has a tan in the after-picture, which seriously affects how results can look. __ ?️Brianna, one of my high-level, most dedicated clients was already very muscular and strong when I started coaching her. __ ?As you can see from the DEXA scan, she lost a hefty 15 pounds of fat since Oct 2017 (which was just before I started coaching her). __ But dieting down to her level of leanness is no joke. It requires some serious effort. __ ?However, with smart food choices, an optimal training program, and some psychological ‘nutritional tactics’ it all gets a lot easier. __ ?Now, using different tests and data from the past period, we are optimizing her macros for a phase of lean bulking. (+optimal programming, see article in link in bio) __ ?Here’s what Brianna had to say about our time together so far: __ “Over the past 7 months, Stijn has helped me to achieve a physical transformation which far surpassed my own high expectations and extended beyond anything I could have ever imagined for myself. __ Perhaps most surprising of all was how his personalized, tailor-made program made the dieting process feel seamless; almost effortless. __ Stijn’s ability to foster optimal results with his clients is a product of the harmony he achieves between evidence-based practice and realistic, real-world application. […] __ He’s one-of-a-kind and quite simply the best in the business. Period.” __ Shout-out to @remcoach for help with image.

A post shared by Stijn van Willigen (@stijnvanwilligen) on

Transformation
Instagram
DANNY

“Stijn is evidence-based, but he knows how to explain it. This lets you know he knows what he’s talking about. He’s confident but also knows what he’s saying is not bullshit.
I wanted to get more shredded and strong but also learn more about training in general, instead of dogmatically following the typical 5/3/1, Starting Strength, Stronglifts, or whatever.

With Stijn’s help I managed to lose fat and gain muscle at the same time, as you can see from the picture.
Furthermore, he gave me some great insights in my eating tendencies and how to deal with them.
Instead of searching Google and finding the answer you want to hear, confront yourself with a real, evidence-based online coach like Stijn to really get further.”

?Do you have to gain hip size to get a ‘better booty’? __ ?It’s what most of my female clients initially focus on. Hip circumference. __ ?When they see this measurement go down in the first month they often panic. __ “What’s happening? I thought you were going to help me build my glutes?!” __ ?Fat loss. That’s what’s happening. __ Unfortunately you can not decide where you lose fat, and some women lose it on their bum quicker than they lose it on their thighs. __ However, you can decide where you gain muscle. And this results in a slimmer, but firmer and more muscular backside, as you can see from Brianna’s progress. __ ✔️NOTE: She is flexing AND has a tan in the after-picture, which seriously affects how results can look. __ ?️Brianna, one of my high-level, most dedicated clients was already very muscular and strong when I started coaching her. __ ?As you can see from the DEXA scan, she lost a hefty 15 pounds of fat since Oct 2017 (which was just before I started coaching her). __ But dieting down to her level of leanness is no joke. It requires some serious effort. __ ?However, with smart food choices, an optimal training program, and some psychological ‘nutritional tactics’ it all gets a lot easier. __ ?Now, using different tests and data from the past period, we are optimizing her macros for a phase of lean bulking. (+optimal programming, see article in link in bio) __ ?Here’s what Brianna had to say about our time together so far: __ “Over the past 7 months, Stijn has helped me to achieve a physical transformation which far surpassed my own high expectations and extended beyond anything I could have ever imagined for myself. __ Perhaps most surprising of all was how his personalized, tailor-made program made the dieting process feel seamless; almost effortless. __ Stijn’s ability to foster optimal results with his clients is a product of the harmony he achieves between evidence-based practice and realistic, real-world application. […] __ He’s one-of-a-kind and quite simply the best in the business. Period.” __ Shout-out to @remcoach for help with image.

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