90 DAYS FIT & STARK · EINDHOVEN
A personal plan for training, nutrition and recovery. With fixed appointments, guidance from Roel and evaluations with which you can continue focused.
Book your free consultation
The 90 Days Fit & Strong Program of Aurora Personal Training is an individual guidance course in Eindhoven. You train once, twice or three times a week in a quiet private studio. You get a personal training and nutrition plan, coaching and body measurements at the start and after four and eight weeks. The guidance starts from €350 per month.
Your trajectory lasts 90 days from your first training. The free consultation takes place in advance.
| Component | What to expect |
|---|---|
| Location | Aurora Personal Training, Vestdijk 159 in central Eindhoven |
| Guidance | Individual personal training by Roel van den Bogaard |
| Training frequency | One, two or three guided training sessions per week |
| Duration per training | About 60 minutes |
| Training plan | A personal schedule, built up in four-week cycles |
| Food | A personal feeding plan with guidance and adjustment where necessary |
| Progress | Body measurements at start and after four and eight weeks, plus evaluation towards day 90 |
| Rate | From €350 per month, depending on your training frequency |
| Practical | Free private parking, dressing rooms, showers and clean towels |
You want to get stronger, move more or lose weight. At the same time, work, family and other agreements require a lot of attention. Then it helps when it's clear when you're training, what you're doing and how you're getting the rest of your week hooked up to it.
The program suits you when you:
During the consultation we discuss your goals, experience and available time. What have you tried before? What were you stuck on? What appointments can you keep in a busy week? This will determine a suitable starting point.
You train once, twice or three times a week with personal coaching. A session lasts about 60 minutes.
The exercises, loads and build-up are in line with your goals and possibilities. You will receive an explanation and direct feedback on your execution. As you gain more experience, we look at how to increase the training responsibly.
You get a training program for a four-week cycle. So you know what exercises you do and what you keep track of to follow your progress.
In the next cycle, we determine what adjustments are needed. We look at your performance, training performance and recovery. Do you train on your own? Then we'll take those trainings as a whole.
An example of progress is to perform more repetitions with the same weight, while you keep controlling the movement well. Also read our information about progressive overload.
After your initial reading, we'll draw up a feeding plan for the first four weeks. Your measurement data, targets and the information from the intake form the basis for this.
We'll also discuss how you eat now and what's practical. Think of your working days, meals at home, personal preferences and moments when choices become more difficult.
You'll be given guidance in implementing your plan. After each cycle, we will discuss your experiences and review with the new measurement data whether adjustment is necessary.
A training appointment gives structure to your week. Around that we look at daily movement, sleep, recovery and the habits that affect your progress.
Are you stuck on a busy working day or aren't you able to apply your feeding plan? Then we will discuss what is happening and what adaptation is feasible. The goal is an approach that you can also perform outside the studio.
At the start and after four and eight weeks we measure your weight, fat percentage and body measurements. We're comparing the results to your previous measurements and your targets.
Your training achievements and experiences also count. Is it better to do a drill? Make more repeats? Do you notice any difference in daily activities?
Together, this data guides the next training cycle and any adjustments to your dietary plan.
You get to know Roel, visit the studio and discuss what you want to achieve. We look at your training experience, daily life and the time you can free up for training.
You also perform a number of exercises. This gives us a first impression of your mobility, strength and way of moving. That information helps to tune the program at your start level.
The intake takes place before the official start of your 90 days.
Your first training is the start of the course. We'll start with a body measurement and your personal training program for the first four weeks.
You get to know the exercises and get instructions on the execution. The starting measurement, your goals and the information from the intake form the basis for your nutrition plan.
In this first period, we build up a routine: your training moments, the execution of your schedule and the application of your nutrition plan in your daily life.
After four weeks, we repeat body measurements. We'll discuss how the training and follow-up of your feeding plan went.
Are you moving in the direction of your goal? What works well? Where does your calendar, recovery or execution require an adjustment?
Based on this, we will update your nutrition plan and, where necessary, your training program. You start the second cycle of appointments that reflect your progress and experiences.
After eight weeks, another body measurement and evaluation will follow. We look at how you develop and what next step is appropriate.
Your training program will be adjusted for the third cycle of four weeks. We also update your dietary plan when you ask for progress or situation.
This is how each cycle builds on the previous cycle. Your measurement data, training performance and experiences together determine how we proceed.
Three four-week cycles form the basis of the program. Your counseling then continues until day 90. Towards the end, we will discuss where you stand in relation to your goals and what support will help you further.
Possible follow-up steps are:
Together we determine what suits your goals, experience and need for guidance.
We'll focus the program on your goal. That can be weight loss, stronger, improve your fitness or work out regularly.
In the evaluations we look at changes that are relevant to you: your measurement data, the exercises you perform, your training performance and how you apply the approach in your week.
How much progress you make in 90 days varies per person. That is why we agree on a personal goal and follow your development throughout the process.
An experience of a participant:
Thanks to Roel's guidance and the 90-day journey, I have finally found a structure for sport in my busy life.
Marle Vissers
Review excerpt translated from Dutch.
In the same review, Marle describes a weight reduction of 5 kg and a reduction of 6 cm in her abdomen. This is her personal experience; results vary per person.
The monthly price depends on how often you train with guidance.
| Accompanied training | Duration per training | Rate per month |
|---|---|---|
| Once a week | About 60 minutes | €350 |
| Twice a week | About 60 minutes | €675 |
| Three times a week | About 60 minutes | €975 |
The personal training and nutrition plan, coaching, body measurements and progress assessments are included in each course.
You start with a 90-day trajectory. After this first period, the programme is cancelable per month.
During the free consultation we discuss which training frequency suits your goals, agenda and recovery.
You will be accompanied by Roel van den Bogaard, personal trainer, coach and founder of Aurora Personal Training in Eindhoven. He has over nine years of experience as an independent trainer.
Roel was trained at Milo Personal Training in Amsterdam, the six domains course of Timo Hans and a mobility course at Mobility Training. He continues to study health, training and mindset.
Sport was an outlet for him as a child. That experience is reflected in his guidance: attention to getting stronger, confidence in your body and how you feel.
His approach is sober and involved. You will receive clear explanations and personal feedback, with attention to your life outside the studio.
Aurora Personal Training is located at the Vestdijk 159 in Eindhoven. You train in a quiet environment with personal attention.
There is free private parking on site, accessible via the gate. Guests can use changing rooms, showers and clean towels. That makes it practical to combine your training with your working day.
No. During the consultation we look at your starting level with a number of exercises. We adapt the training to your experience, mobility and strength. Even if you have little experience or haven't done sports for a while, we determine a suitable starting point.
Your trajectory starts with your first training. During that appointment we will take the starting measurement and start your training program. The intake takes place in advance and falls outside 90 days.
You choose one, two or three guided trainings a week. The choice depends on your goals, available time and recovery. We'll take independent training with us on your schedule.
Read Also how many times a week strength training can fit your target.
Yes. After the start test, we'll draw up your dietary plan. You'll get guidance on the application. After four and eight weeks we will review with new measurement data and your experience or adjustment is necessary.
Yeah, losing weight could be a goal of the programme. We'll tune your training and nutrition plan accordingly and follow your progress. There's no fixed number of kilos that everyone loses in 90 days.
Yes. During the consultation indicate which trainings or other sports you do. We'll include that in your plan, so that you can connect guided training, independent effort and recovery.
We discuss in advance which training moments are feasible. If you travel regularly, we will see how to connect a modified schedule and possibly online coaching. The possibilities and schedule will be adjusted during intake.
We'll discuss how you want to proceed. You can continue with the same guidance, train less often accompanied or opt for a monthly guidance moment. After the first 90 days the programme is cancelable per month.
Tell me what you want to work on and what made it difficult so far to keep it up.
During the free consultation you will get to know Roel, visit the studio and discuss your goals. With a few exercises we get a first impression of your level. Then we'll discuss how the guidance and training frequency can fit into your week.
Aurora Personal Training
Vestdijk 159, Eindhoven
06 120 33 126
roel@aurorapersonaltraining.com
Tell me what you want to work on and meet Roel.
