{"id":974,"date":"2026-10-19T12:40:42","date_gmt":"2026-10-19T12:40:42","guid":{"rendered":"https:\/\/www.exclusivegym.nl\/?page_id=974"},"modified":"2026-11-06T08:28:51","modified_gmt":"2026-11-06T07:28:51","slug":"insights","status":"publish","type":"page","link":"https:\/\/www.exclusivegym.nl\/en\/insights\/","title":{"rendered":"Exclusive Insights"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:30px;--awb-padding-bottom:0px;--awb-padding-left:30px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><div class=\"eg-x\">\n<div class=\"eg-hero2\">\n<div class=\"eg-hero2__txt\">\n<h1><span class=\"eg-eyb\" style=\"line-height:1.2\">The Exclusive Gym knowledge base<\/span> Exclusive <em>Insights<\/em><\/h1>\n<p class=\"eg-lead\">Honest knowledge about training, pain, HYROX and lifestyle. Written by our coaches, from the daily practice of our studio in Den Helder.<\/p>\n<div class=\"eg-btns\"><a class=\"eg-btn\" href=\"\/en\/energiescan\/\">Take the Energy Scan<\/a><a class=\"eg-btn eg-btn--ghost\" href=\"#eg-ins\">Browse the topics<\/a><\/div>\n<div class=\"eg-trust\"><span>By our coaches<\/span><span>Practical<\/span><span>No hype<\/span><\/div>\n<\/div>\n<div class=\"eg-hero2__media\"><img src=\"\/wp-content\/uploads\/2026\/10\/exclusive-gym-plank-handschoenen.jpg\" alt=\"Sporter in plankpositie met trainingshandschoenen\" fetchpriority=\"high\" decoding=\"async\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><br \/>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:30px;--awb-padding-bottom:0px;--awb-padding-left:30px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-2\"><div class=\"eg-x\">\n<div class=\"eg-ins\" id=\"eg-ins\">\n<p class=\"eg-eyb\">Topics<\/p>\n<h2 class=\"eg-h2\">Read, learn <em>and apply<\/em><\/h2>\n<div class=\"eg-ins__f\" role=\"group\" aria-label=\"Filter by topic\"><button type=\"button\" class=\"is-on\" data-f=\"alle\">Everything<\/button><button type=\"button\" data-f=\"training\">Training<\/button><button type=\"button\" data-f=\"pijnklachten\">Pain &amp; injury<\/button><button type=\"button\" data-f=\"hyrox\">HYROX<\/button><button type=\"button\" data-f=\"leefstijl\">Lifestyle<\/button><\/div>\n<div class=\"eg-grid3\">\n<div class=\"eg-tile\" data-cat=\"leefstijl\">\n<p class=\"eg-tile__n\">Lifestyle<\/p>\n<h3><a href=\"\/en\/insights\/energiedip-om-15-uur\/\" style=\"text-decoration:none;color:inherit\">Energy dip at 3 pm?<\/a><\/h3>\n<p>Five common causes of an afternoon slump and what you can do about it.<\/p>\n<p><a class=\"eg-soon\" href=\"\/en\/insights\/energiedip-om-15-uur\/\" style=\"color:var(--eg-acc);text-decoration:none\">Read the article<\/a><\/div>\n<div class=\"eg-tile\" data-cat=\"training\">\n<p class=\"eg-tile__n\">Training<\/p>\n<h3><a href=\"\/en\/insights\/hoe-vind-ik-een-goede-personal-trainer\/\" style=\"text-decoration:none;color:inherit\">How do I find a good personal trainer?<\/a><\/h3>\n<p>Six things to look for, the questions to ask and the warning signs you shouldn't ignore.<\/p>\n<p><a class=\"eg-soon\" href=\"\/en\/insights\/hoe-vind-ik-een-goede-personal-trainer\/\" style=\"color:var(--eg-acc);text-decoration:none\">Read the article<\/a><\/div>\n<div class=\"eg-tile\" data-cat=\"pijnklachten\">\n<p class=\"eg-tile__n\">Pain &amp; injury<\/p>\n<h3><a href=\"\/en\/insights\/trainen-met-rugklachten\/\" style=\"text-decoration:none;color:inherit\">Training with back pain<\/a><\/h3>\n<p>What to do, what not to do, and why movement often works better than rest for back pain.<\/p>\n<p><a class=\"eg-soon\" href=\"\/en\/insights\/trainen-met-rugklachten\/\" style=\"color:var(--eg-acc);text-decoration:none\">Read the article<\/a><\/div>\n<div class=\"eg-tile\" data-cat=\"hyrox\">\n<p class=\"eg-tile__n\">HYROX<\/p>\n<h3><a href=\"\/en\/insights\/eerste-hyrox-12-weken\/\" style=\"text-decoration:none;color:inherit\">Your first HYROX in 12 weeks<\/a><\/h3>\n<p>From signing up to the finish line: how to build your preparation smartly.<\/p>\n<p><a class=\"eg-soon\" href=\"\/en\/insights\/eerste-hyrox-12-weken\/\" style=\"color:var(--eg-acc);text-decoration:none\">Read the article<\/a><\/div>\n<div class=\"eg-tile\" data-cat=\"training\">\n<p class=\"eg-tile__n\">Training<\/p>\n<h3>How often per week should you do strength training?<\/h3>\n<p>Twice, three times or more? What you really need to get stronger, and why more isn't always better.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"training\">\n<p class=\"eg-tile__n\">Training<\/p>\n<h3>Personal training or training on your own?<\/h3>\n<p>What a coach gives you that a plan can't, and when training on your own works perfectly well.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"pijnklachten\">\n<p class=\"eg-tile__n\">Pain &amp; injury<\/p>\n<h3>Why does my pain keep coming back?<\/h3>\n<p>Rest and treatment often only help for a while. Here's how to trace where your complaint really started.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"pijnklachten\">\n<p class=\"eg-tile__n\">Pain &amp; injury<\/p>\n<h3>Shoulder pain and strength training<\/h3>\n<p>How to rebuild step by step, without running into the same pain again and again.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"pijnklachten\">\n<p class=\"eg-tile__n\">Pain &amp; injury<\/p>\n<h3>Knee pain? Sitting still rarely helps<\/h3>\n<p>Why strong muscles around your knee make the difference, and how to start safely.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"pijnklachten\">\n<p class=\"eg-tile__n\">Pain &amp; injury<\/p>\n<h3>When can I exercise again with a herniated disc?<\/h3>\n<p>Why gentle movement often helps more than lying still, and how to build up step by step.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"pijnklachten\">\n<p class=\"eg-tile__n\">Pain &amp; injury<\/p>\n<h3>Training with osteoarthritis<\/h3>\n<p>Why getting stronger actually helps with osteoarthritis, and how to build up safely.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"hyrox\">\n<p class=\"eg-tile__n\">HYROX<\/p>\n<h3>The 8 HYROX stations explained<\/h3>\n<p>From SkiErg to wall balls: what each station demands and how to train for it.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"leefstijl\">\n<p class=\"eg-tile__n\">Lifestyle<\/p>\n<h3>The occupational doctor says I have burnout. Now what?<\/h3>\n<p>What happens in your body, what you can do in the first weeks and when movement starts to help again.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"leefstijl\">\n<p class=\"eg-tile__n\">Lifestyle<\/p>\n<h3>Poor sleep and training<\/h3>\n<p>How sleep and recovery are connected, and what you can change tonight.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<div class=\"eg-tile\" data-cat=\"leefstijl\">\n<p class=\"eg-tile__n\">Lifestyle<\/p>\n<h3>Stress and your body<\/h3>\n<p>Why it's sometimes better to train differently when you're under a lot of stress, and how to find your balance again.<\/p>\n<p><span class=\"eg-soon\">Coming soon<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><br \/>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-3 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:30px;--awb-padding-bottom:0px;--awb-padding-left:30px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-3\"><div class=\"eg-x\">\n<div class=\"eg-cta\" style=\"--img:url('\/wp-content\/uploads\/2026\/10\/exclusive-gym-hyrox-sandbag.jpg')\">\n<div class=\"eg-cta__in\">\n<p class=\"eg-eyb\">Energy Scan<\/p>\n<h2 class=\"eg-h2\">How is your energy <em>doing?<\/em><\/h2>\n<p class=\"eg-lead\">12 questions about sleep, stress, pain and energy. Within 2 minutes you'll know where your biggest gains are.<\/p>\n<div class=\"eg-btns\"><a class=\"eg-btn\" href=\"\/en\/energiescan\/\">Start the Energy Scan<\/a><a class=\"eg-btn eg-btn--ghost\" href=\"https:\/\/wa.me\/31686864060?text=Hi!%20I%20have%20a%20question%20for%20Exclusive%20Insights%3A%20\" target=\"_blank\" rel=\"noopener\">Missing a topic?<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"100-width.php","meta":{"footnotes":""},"class_list":["post-974","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exclusive Insights | Kennisbank van Exclusive Gym<\/title>\n<meta name=\"description\" content=\"Exclusive Insights: eerlijke kennis over training, pijnklachten, HYROX en leefstijl. 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