sweat tears & fit
PERSONAL TRAINING
Personal Training - Nutrition - Lifestyle Coaching
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sweat tears & fit
PERSONAL TRAINING
Personal Training - Nutrition - Lifestyle Coaching
FAT LOSS
INCREASE STAMINA
SHAPING
PRE- & POSTnatal WORK OUT
LIFESTYLE COACHING
MISSION
Making a habit of a healthy lifestyle
A fit person is more positive, has greater will-power and is mentally calm and strong.
Also, decision making will become easier along with the ability to achieve your goals and make dreams come true.
We help people not only to get fit but there is time to reflect on your life with the coach.
It is my mission to give people a healthier lifestyle that they can maintain for a lifetime in order to get the most out of life.
1 Personal Training Session
Want to try first before buying a discount package. Then click below.
€65
Free Intake
In a 45 min intake, we listen to your wishes, look how you move, do a body scan and make a customised plan.
At Home
office
outdoor
online
or gym
corona-proof
ALL SERVICES
PERSONAL TRAINING
Personal Training is indeed very personal. I tune in on your individual needs whether it’s just being more fit, losing weight, gaining more muscle mass, improving fitness & stamina or creating more mobility.
Every day is different; each session I listen to your personal needs to create a tailored workout specific for that day.
Nutrition Coaching
Whether you want to lose weight, gain weight, have a bowel problem or if you are confused about what is healthy for you. We will map your food pattern.
I will write a new personal meal plan and create strategies and targeted measures so you achieve your health objectives.
Pre- & Postnatal workout
Research shows that exercise throughout pregnancy makes you feel less tired and results in better childbirth.
I can prepare you for better labour and to prevent diastase, prolapse and pelvic instability. How to safely carry and pick up your child plus groceries with healthy posture.
After giving birth we will work on getting back your pre-pregnancy body focusing on your stamina, muscles, posture and a healthy pelvic floor. In this hour for yourself these exercises will also improve your mood in the intense and exciting period of a newborn in your life.
Lifestyle Coaching
Keeping up a healthy lifestyle continuously is a challenge. I will coach you to make habits of your new lifestyle.
This is for people who want to get the most out of their life, want to reach goals and need some support.
We will unravel fears, limiting beliefs and set up a plan. We look at sleep, nutrition, exercise, stress management, your talents and passions.
We will work on a positive attitude for your future and life goals.
Succes = positivity + action and a coach!
Small Group training
With a group from 4 - 6 like-minded people we create an appropriated work-out. Still a lot of attention but saves you money.
The approach is still like personal training, you just share the time. The group will be selected on your age and level. No feeling of competition. But it’s your social active outdoor time while working on your personal goal together.
Waterfront view at Revaleiland, Houthavens, Amsterdam
HOW DOES IT WORK
The way it suits you best
•You book a free intake
•During the intake we discuss your wishes and you can have a body scan and a movement scan done
• Based on your feedback we make a personalised plan for you
•You can borrow a training kit to use during the lessons to keep at home
•Every month you get a free self-training plan
•We switch the kit along the process of your training
• You pay a €100 deposit that we return once we stop working out together.
Service at the door
The Personal Trainer comes to
•your home
•your office
•somewhere outdoor close to your home/office
•or online with a Zoom call.
Whatever feels comfortable for you.
•The training will be Corona Proof
•With enough distance.
•The Personal Trainer will wear a mask.
•You can keep breathing freely.
* With an anti-septic spray, we will keep your equipment clean.
Indoor is also possible but keep in mind a gym fee of around €15 per session.
PRICING & PACKAGES
Personal Training
All Personal Training packages include:
Free intake and set goals
Body scan
Workout equipment package to use (deposit €100)
self-train-workout plan
at your home/office, outdoor close to home/office, online with Zoom call/or at the gym ( gym fee €15 not included)
sweat
Training: 12, 24 or 48 sessions
from €59 per session
perfect for those who want to
JUST GET FIT
INCREASE STAMINA
GET IN SHAPE
sweat together
TRAINING: 12, 24 OR 48 SESSIONS
from €34,50 per session per person
perfect for partners, neighbours, friends, family or colleagues
JUST GET FIT
INCREASE STAMINA
GET IN SHAPE
tears
Training: 12, 24, 48 sessions
Nutrition coaching 2,4 or 5 sessions
from €59 per session + €120 nutrition coaching
perfect for those who want to:
REACH A PERSONAL GOAL
LOSE FAT
GAIN MUSCLE
MORE ENERGY
only nutrition
nutrition coaching: 2, 4 OR 5 SESSIONS
from €149
Perfect for you if you are confused about what diet is best for you.
If you are doing regular exercises by yourself but you want to map out your nutrition on energy and macronutrients, whether it is:
LOSING WEIGHT
GAINING WEIGHT
MATCH WITH YOUR ACTIVITIES, TRAINING or for ATHLETES to ACCOMPLISH A CERTAIN (SPORTS) GOAL
BOWEL PROBLEMS
fit
Training: 12, 24 or 48 sessions
Nutrition coaching 2,4 or 5 sessions
lifestyle coaching 5 sessions
from €59 per session + €120 nutrition coaching + €325 lifestyle coaching
perfect for those who want to:
GET THE MOST OUT OF YOURSELF
SUSTAINABLE RESULTS
CLOSE GUIDANCE
only lifestyle coaching
lifestyle coaching 5 sessions
€325
You know how to train, you know what to eat, you know what the best lifestyle is but you can not persist this lifestyle longterm.
Is this you? book now!
GET THE BEST OUT OF YOURSELF
MENTAL COACHING FOR A CERTAIN GOAL
Personal Pre- & Postnatal Training
pre-&postnatal
depending on your trimester or whether you are postnatal, we determine the number of sessions.
Perfect if you want to stay fit during pregnancy and you want to be guided to prevent yourself of pregnancy discomforts
STAY FIT
GET BACK IN SHAPE
LEARN BETTER MOVEMENT WITH BABY
Book a Free INTAKE
Why choose Personal Training.
All the benefits at a glance:
It saves you travel time. We come to you, or we do the session online.
Every session is tailored training that grows towards your personal goal
Each session is adjusted to how you feel or what you need that day
Exercise in a safe, self-chosen environment
One hour solely for yourself (and partner/colleague/friend/family member)
We are your motivator who will ensure that you go just that little bit further
Just show up, the Personal Trainer will do the rest
Persistence and routine will become easier
Guidance in maintaining a new healthier lifestyle and learning tips and tricks from the expert to sustain the lifestyle
A perfect break from work
Responsible training at a safe distance without overcrowded gyms
One on one training gives more personal attention, physically and mentally.
Working out with purpose and a result, the personal trainer knows how.
We make it easy for you.
Often you can charge for Personal Training declare your employer.
You can bring your child or dog.
1. Intake:
The Personal trainer comes to you for a free intake
The intake contains:
Mapping out your wishes and expectations to see how we can help you the best.
A body-scan. Measurements: weight, fat percentages, BMI, kcal requirement, metabolic age, water balance, visceral fat, bone weight, muscles weight.
Movement scan: A habitual exercise pattern may cause certain muscles to get more attention than others. This may be because of some movements performed by the wrong muscle. Is that bad? No, in principle not. However, with loading weights, it is important that the correct muscles perform the movement and that the joints are aligned. If you don't, chances are that an injury will occur.
2. Choosing your packages and benefit discounts
Results don’t come overnight. Depending on what you are looking for we have different packages. We have options from one personal training lesson a week with a self-training plan for the rest of the week, to full guidance several times a week.
Packages can have 12, 24 or 48 sessions in the form of credits. Those credits have an expiration date of 4, 7 or 12 months.
All packages contain a monthly self-training-plan and an equipment-set for the booked period for a deposit of €100.
Packages can be bought all at once or in monthly terms with incasso
3. Planning your starting date
Once we are all set, we will start.
We have a 24-hour cancellation policy. This means you lose your credit if you haven’t cancelled your appointment within 24 hours. This policy is mainly set up for you. From experience I know it’s easy to cancel when you don’t feel like it. But most of the time you are happy you trained. We are literally the big stick for you and we always adjust the training to what best for you that hour.
Since Covid-19 arrived in our lives we need to be careful. If you notice symptoms, inform us, we can do the work-out online or outdoors we extra distance and extra precautions.
Especially at this time, it can be challenging if you have your child at home. I’m a mom myself and I train many moms. It’s possible to bring your child to the training. I will make the training playful for your child or I can swing the buggy to keep your baby asleep.
Did I convince you?
Nutrition Coaching
Abs are made in the kitchen
Is for those who:
Want to lose weight
Want to gain weight
Need nutrition advice (also for athletes)
Have a bowel problem
Want to make sustainable food choices
Are confused about all diets out there and want clarity on what is good for you?
There are many different diets out there often at the opposite ends of the spectrum.
What is healthy, with what do you lose weight and what fits best in your lifestyle.
If you work-out a lot and want to lose weight but don’t see results then it might be a good idea to look at your diet. After all, abs are made in the kitchen…
Our vision on healthy diets.
Stop counting calories. First of all, it consumes a lot of time. Second, and worst of all, being continuously busy with food makes you feel more like eating.
So, how do we regulate a healthy food pattern?
In our brain we have a lot of receptors, those receptors tell you perfectly when you’ve had enough or what your body needs.
Unfortunately, through mainly processed food our receptors get occupied detecting all sorts of substances that actually don’t belong in your food. Once these receptors are occupied it’s more difficult to “listen” to your body’s needs. In our coaching we clear out all the foods that mislead your receptors, so you can start from scratch again to really listen to the needs of your body
Session 1:
Mapping your diet.
Together we have a look at your food and food pattern. You will be surprised to see what you thought is good for you.
Session 2:
Personal diet advice.
After seeing what you eat and how you live, I will make you a personal plan for the required macronutrients (Proteins, Fats and Carbs) We look at your micronutrients (Vitamins, minerals, trace elements and amino acids)
When necessary we can suggest some supplements.
Session 3:
Mapping your habits
Now you know what to eat, the challenge is to sustain this pattern for a lifetime.
We look at your daily routine and habits. Knowing that 90% of what you do, you do on auto pilot, it’s difficult to break from this routine. But once it’s done, your new lifestyle will soon become second nature.
A strategy plan will change your habits forever. You will understand why you do the things you do and you will understand the need to change.
Session 4:
Last but not least, we will make a grocery store tour together. You will start to understand why you should choose certain products and what other products to avoid. Supermarkets have a typical route to lead the customers through the store to make you buy what you don’t need!
Session 5:
After all sessions, we end with a reflection call.
Does everything work out? Can I help you with more support?
Lifestyle Coaching:
For those who want to get the most out of their life’s
Are you looking forward to wake-up with a lot of energy and getting things done?
Loving what you do, being able to bend your life in a way you want.
Do envision a particular future, but you are not coming close yet or is it taking too long?
Do you want to reduce stress?
Do want to change bad habits?
Are you looking for better sleep?
Do you want to find out if you have (limited) believes that influence your actions.
Are you looking for more balance in life?
Do you want to live more conscious and mindful?
No matter what your goal is. It can be that you want to live healthier, but it can also be that you want to have a change of life or you have a certain plan or goal to accomplish and you need some support to get it done.
Keeping up a healthy lifestyle
We look at your habits, nutrition intake, exercises and sleep pattern. Because that is the base of a healthy and vital life.
From there we take it a step further and we map your way of thinking, your mindset, how you look to things, other people and yourself.
This is how the program looks:
Session 1:
Mapping your current lifestyle and seeing it through a helicopter view /someone else's eyes.
Where do we have to make a behavioural change?
What gives you stress, where do you feel relaxed and fulfilled?
Session 2:
Mapping your goals
How would the life of your dreams look like?
What do you need to do for that, or give -up?
Costs and benefits of your way of living.
Cost of inaction. Financially, emotionally and physically.
What you don't do because you worry about what others think.
Session 3:
Mapping (limited) believes + anxiety.
Worst-case scenario training
How to minimize risks.
Reprogramming the past with new meanings.
Session 4:
Session 5:
New you, learning new healthy habits.
Future programming
Mental Toughness training
This program is a mix of different coaching programs, with evidenced-based methods, Neuro-Linguistic Programming, Stoic philosophers, and mindfulness and mindset coaching.
Pre - & Postnatal work-outs
Coming soon ….
TESTIMONIALS
“A few months after my pregnancy I started to train with Kim. It was great to have some time for myself. Kim is a kind and caring person and a good listener. She knows how to help me with that extra physical and mental growth. I enjoy the workouts she comes out with every time. I’m thankful to have Kim as my Personal Trainer.”
“Kim has been my Personal Trainer at home for a few years now (ideal!) and to my great satisfaction. Besides being a nice and pleasant person, she understands her profession. She has a broad knowledge and interest. Is creative and flexible in the exercises and alert and attentive to good execution. She also explains well through an online Zoom session how an exercise should be performed and how it should feel.
Also important to me is that she is aware of the energy that I’m in that session so that a non-avid athlete yet 2x weekly fun in training.
Overall very happy with Kim! She keeps me fit for years!”
ABOUT
About Sweat Tears and Fit
Sweat Tears and Fit, is founded by Kim van Leuken to help you to get fit and the most out of your life through training, nutrition advice and lifestyle coaching.
My vision is that feeling energetic and well, gives you the drive to accomplish what you envision in your life.
As a kid I thought sitting, also watching TV, or feeling tired was a waste of time. To sit still was hard for me, so when I was 9 years old in school my teacher jokingly tied me up on my chair with a scarf because I couldn’t sit still. How I ended up in an office job years later, is still a big question to me.
During my studies when I had the freedom to plan my own time, I was shining in rock climbing and trained 4 or 5 times a week.
At one point I realised that my side job as a climbing instructor was more fun than at that time my current office job. Time to change.
In 2014 I started to study for Vitality Coach. This is how I became a Personal Trainer and Coach.
Once you feel vital again, you are ready to take on the world.
I will look at your sleep pattern, food, digestive system, energy level and exercises.
You will have more resilience, you are more positive and more balanced and therefore ready to ... print your goal here (e.g. conquer the world)
About Sweat Tears and the Surf
Sweat Tears and Fit is a branch of Sweat Tears and the Surf which I founded first.
Sweat Tears and the Surf is, like Sweat Tears and Fit, a coaching company to get the most out of your surf session with training, food and coaching.
I started Sweat Tears and the Surf because of my passion for surfing. Due to a near-drowning accident, I had built up a great fear for waves. In the search to get rid of this fear, I stumbled upon free-diving, and through a series of breathwork, mindset and fear management techniques along with books, coaches and education I learnt how to help myself and eventually others. My coaching is a blend of my years of research and experiences to create various tools to use to get you where you want to be and step over any obstacles standing in your way.
Sweat Tears and the Surf comes from the famous quote of danish Out of Africa Writer Karen Blixen, saying: "Saltwater is the cure for anything, either it’s SWEAT, TEARS or the saltwater of the SEA".
I truly experience the saltwater effect.
Whatever you want to accomplish, hard work needs to be done, it will require some SWEAT, likely some TEARS and that’s how you learn to surf.
The same works for feeling FIT
It takes some Sweat and it takes some Tears - aka persistence - to get where you want to be but once mastered it…. You will feel damn FIT!
Education:
2014 - Functioneel Trainen – Chivo
2014 - Functioneel Bewegen – Chivo
2014 - Functioneel Voeden – Chivo
2018 - Zwangerschap Training – volgens Mensendieck Methode
2019 - Orthomoleculair Sport voedings Coach – SOHF
2019 - NLP Practitioner – Bandler
2020 - Pre- & Postnatal Fitness Training Coach Course
2021 - Intermittent Fasting - SOHF
2022 - NaturaFoundation - Orthomoleculair Therapeut i.o.
Next to this education I have been coached by many other people and have read many books.
I can always recommend a book that fits your situation.
JOBS
Since the growth of the demand for personal training, I’m looking for a Personal Trainer that can assist me.
Send an email to: info@sweattearsandthesurf.com with your CV. Looking forward to hearing from you.
CONTACT
Home base
Spaarndammerdijk 170
1013 ZS, Amsterdam
We work within a radius of 3 km from our home base. If you fall outside the 3 km zone, an extra travel surcharge will be added.
<3 km is no travel surcharge
> 3 km travel surcharge of € 5 per km
Contact Us
For any other questions, leave a message here: