Categorie: Trainings program

I’m loving the mornings!!

Iris Kensenhuis

January is almost coming to an end and I am still checking my boxes. Beating PROcrastination is rewarding. The last two weeks I have been working on strengthening the adductors and my buns (the latest I’d love to turn into steel ;-)). I am happy to already see some changes in how I approach the programme and even the bar.

Sunday’s  I take the time out for my weekly review on paper and digital. The biggest  ‘ahaah-thing’ I can say is…..I’m loving the mornings. Being on the go from 6.30 o’clock is challenging and once you get the hang of it the nicest flow to be in. Seeing the sun come up and noticing that I’ve already indulged some ME-time and brace myself for the tasks that are there for me to take on or even tackle. It gives me more time and focus to enjoy the things I do in my spare time.

This “check in” is quick so there will be more to tell and show next week.
Let me check what’s on my ‘I will be doing’ list for the coming week!!
How do you prepare yourself for the week and keep your focus? I am curious to know how this time of the year and season is  treating you and what you are putting in to it.

 

Untill we meet again.
–XOXO–
I.R.I.S.

 

Recover & Recharge

Iris Kensenhuis

Yes, we made it to another week this new year. This week the focus was on recovery. While typing this a saying I once heard goes through my head: Recovery is not for people  who need it, it’s for people who want  it. And it’s never too late to join the party.


For me this also raises the question: but what does recovery actually means? Is that;

      • taking rest; doing nothing; 
      • still being active but with another intensity and intention on the outcome? ;
      • fill in the blanks yourself ****

Whatever recovery means for you; I find it important to make the time for it and be consistent in applying this in my active lifestyle. The way you deal with muscle aches, preventing  injuries (big and small), lowering your stress levels..…it’s all important and will benefit you in the long run if you have a plan by hand.

This week celebrating the existence of recovery meant treating myself to an acupuncture session to release the soreness and stiffness in my legs. And going back to the gym (since they reopened last friday here in the Netherland).  I found myself doing way overdue assistive work. And I can honestly say….I enjoyed it. Not because of the fact I wasn’t moving loads and loads of KG’s. Mostly because my focus was solemnly on strengthening overlooked and underdeveloped parts in my body in addition to my overall FIT_ness!

I’m curious to hear what your recovery(plan) looks like.
Feel free to share

Untill we meet again.

–XOXO–

  I.r.i.s

0060KG🔫 >NO TIME TO DIE<

Iris Kensenhuis

Since 2019 I am waiting for the latest Bond movie to actually come out in the cinema’s. Well yesterday that wait was finally over as I played a part in my own movie of trying to stay alive during my first central training of the new training cycle. I didn’t even have to audition. I just seem to get casted for the role. Let’s call this the golden ticket that everyone who participates in a talent show wishes for. 

Being known for my talent as ‘The one with no clue what to do’ we got the show going. Produced by trainer/coach WimWam. Starring; ‘The somewhat confused powerlifter’ (moi). I saw some 🌟🤩 alright!

Yesterday’s training humbled the hell out of me and gave me a new 💡 perspective on how to approach the current training cycle. No matter how motivated 💪 or pumped I am to start this programme, being efficient and effective is the main goal.

Looking back at my latest competition, the EK EQUIPPED Powerlifting Championships in Pilsen, I am proud to know where I stand, after almost 2 years. The things I need to work on became more clear. I am still looking forward to growing into a more skilled powerlifter. This comes with exploring my potential and applying the ‘PhiLiftsophy’ to this journey. I’ve got my work cut out for me as shown here 🙃😉.

Leaving me with nothing more to say and get back to work.

If you made it to the end of this I blog thank you for 📚.  

Until we meet again.
XOXO – Iris –

What the SHREK just happened (reading time 7 minutes)

Iris Kensenhuis

Hi Folks,
To whom it may concern 😉 ,

Isn’t it funny how you can long for the weekend and once it’s there time flies when you are having fun?

I’m still thinking about last weekend and the highlights of another equipped training. Believe me when I say that Monday follows way too soon after that.  Makes me wonder how other people enjoy their weekend and how long the feeling of being free lasts? And if having some leisure time on your hands shifts your mood?

 

I’ve noticed that I’m switching between moods, energy levels and roles every day. One example that comes to mind is that I’m so used to being in calls and online-meetings during the day. And on top of that even more aware of my posture and facial features in this digital workspace. Whilst during training I can just let that all go and be my unbothered self. The contrast between those two is so so big.

When coach Wim edits the video of our central training I’m always stunned and positively surprised by the expressions that are made by me. I can guarantee those are not intended to be funny. It’s just how I look and how I’ am. And it makes me unique, something to be proud of. We can agree to disagree ♥. Just see it for yourself (without a smile).

 

With that said I hope most is well and this week brings you enough energy and time to complete all the things you’ve planned to or are about to schedule in.

Until the next one.

Xoxo Iris xoxo

Rhythm is a dancer….. (5 minutes reading time)

Iris Kensenhuis

Hi Folks,
To whom it may concern 😉 ,

After at least 1,5 years of no competitions because of the state the world was in, it’s a pleasure and privilege to be able to be in competition preparation again. If there is one thing I’ve learned about myself and this situation it’s “SLOWING DOWN”. Things that I already never took for granted; health, a roof above my head, being able to see different parts of the world and sharing quality time with loved ones (nearby and overseas) became even more special. Even getting to know my body and understand how it moves was one of it.

 

Before all the lock downs (I even lost count), I participiated in every competition that I was able to attain. I’m blessed to say that I’ve learned a lot about myself and the sport at every one of them. Mostly that there is no winning without losing. Looking back at these times my focus slowly but surely has shifted more and more to equipped powerlifting. Even though this discipline seems to be the less  favored by the most people who are participating in this sport it resonates with me on another level; it takes another kind of mental courage and preparation. Besides that it shows me that Rhythm is a dancer and I need a companion.

 

The gym is still a place I can call home, and home is where the heart is. Other sport activities also spiked my interest in these uncertain times showing me how to balance out strength, flexibility, letting go versus tensing up. Being uncomfortable means that I’m trying something new, I’m learning, and expanding.. Discomfort is a sign that I’m GROWing, even when the unknown makes me nervous at times, and that is totally okay.

 

 

Thnx for reading, and I hope you are doing well and enjoying live as much as possible.

Kind regards,
Iris xoxo

 

RE- CAPTION 2019

Iris Kensenhuis

Hello there,
Ola,

Its’s been a while that I’ve reflected on the special things I’ve achieved this year with the guidance of the one and only Wim Wamsteeker. Being in my own bubble; of eat, work, gym, eat some more, sleep and repeat does that sometimes. And to be honest – this time– for way too long.

With that said I find it important to keep myself on track and look back on this crazy journey and adventure I’m still on. Today finally I take some time to sit my butt down and create room for NOT (over)thinking and letting things flow and grow.

The (almost last 365 days) in 2019 has been all about making C H O I C E S and being P A T I E N C E. #OHLORD, #MYOHMY, #PREMIERE, #ITOLDYOUSO.

C H O I C E S
At the end of 2018 Wim asked me to write down what I wanted to focus on in 2019. For the people who know me, or are about to, my first answer to his questions was: HUH…..why should I, I still want to focus on everything that’s possible and comes my way. Thinking that if I keep my options open there will always be enough to achieve, do and see. I was about to find out that that I’m not a superhuman nor a robot so that I needed to narrow things down, to be more and highly effective in the things I’m wishing for and am able to achieve.

P A T I E N C E
Wim warned me that 2019 would be a difficult year training wise. Meaning: Working harder for every (kilo)gram. Not by doing more but by sharpening my technique. That included a lot of patience (not my first nature when it comes down to myself) and therefor a lot of downs and ups. More ups and downs because, as you might have seen and noticed…the fruits of all this labor payed of big time by begin able to set a new world record on the deadlift at the World Open Championships in Dubai.

D R E A M S   VS   R E A L I T Y
Still at this point I can’t believe that all those training hours spend in the gym and all the tears shed, aches and pains have led up to (and as I like to say and see it) US achieving this.

It’s been 4 weeks and exactly 3 days POST meet, and I still am afraid that someone will pinch me and tell me it was all a dream.

I’ve come to the realization that being an athlete is not something that you do part-time besides your job. It’s something that you are and If you pay close attention to it you can feel it in your bones.

THANK YOU IS NOT ENOUGH – NOT ONY THE GOLD –
A NEW WORLD RECORD
Thanks to Wim I’m still learning how to CHECK IN instead of checking out, or not even showing up at the bus stop. Especially when I’m getting too much caught up in details rather than zooming out and looking at the process = progress. Will I ever be able to love the 1sth word :-0).

Wim shows me that ‘Failure is instructive’ : even when things don’t feel right, being an athlete makes you look in the accountability mirror and pick yourself right back up.

Meaning: you get up, show up and get the job done. ALL WE HAVE IS NOW and COURAGE over COMFORT is what makes you GROW.

NO,   not only when I’m feeling sorry for myself and doubting if I’m doing things right;
NO,   not only in the gym, and on the platform;
YES,  pretty much in general!

>>□ These are the live lessons by Wim I take by heart □<<

Philifsophy says it all: It’s BEYOND the program and more about YOU.

XOXO

Until we meet again
Iris
below some videos:

 

Contact

Wim Wamsteeker1 Comment

If you are interested for a personal trainingsprogram, workshops and/or someting else, please contact me at wim@wamsteeker.comTrainingsprogram can be a regular powerlifting program and of course a CardioPowerLifting progam. Programs are refreshed / updated weekly due input of the athlete.

“You have to do the things by yourself and you don’t have to do it alone”
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