‘I’m A Trainer And A Performance Coach. Here Are 4 Fitness Tips I Wish I Knew 10 Years Ago.’

Contents

1. Mobility isn’t optional 2. Plyometrics are what makes strength explosive 3. Core strength isn’t about abs 4. Lifting heavier doesn’t always mean getting stronger

Fitness aficionados often give the impression that they came out of the womb knowing their way around a gym; lunging, squatting, and running seem so natural to them that it’s hard to imagine a time when they were newbies who couldn’t tell a dip from a dumbbell row.

But everyone is a beginner once. Here, Nathalie Bruynooghe, a coach with over ten years in the industry, black belt in judo and CrossFit athlete, shares her top four tips that she wishes she knew ten years ago, to help you train like a pro.

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1. Mobility isn’t optional

“I used to think I could just ‘warm up’ my way into big lifts and fast movements,” says Bruynooghe. “But if your joints can’t move well, your muscles can’t do their job. Tight hips, ankles, or shoulders limit performance. Mobility isn’t just stretching; it’s preparing your body for force production and injury prevention.” Overhead squats, the splits and single-leg forward bend with torso rotations allow her–and you–to extend her range of motion.

2. Plyometrics are what makes strength explosive

“Plyometrics—jump training, or when muscles exert maximum explosive force, like squat or tuck jumps—teach you how to absorb and redirect force, how to be quick off the ground, how to stay sharp,” notes Bruynooghe. “It’s not just about jumping higher—it’s about moving better, for longer.” Her go-tos are single leg box jumps, alternating leg rapid plate hops, and kneeling jump half-squats.

3. Core strength isn’t about abs

Planks and bird dogs may come to mind initially, but core work is much more three-dimensional and requires you to move in different planes of motion. As Bruynooghe explains, “It’s resisting rotation, stabilizing under load, and controlling your trunk during movement. It’s in anti-rotational presses, carries, overhead holds—not endless crunches. How well can you transfer force between your limbs?” She recommends kneeling plate woodchoppers and banded standing oblique twists.

4. Lifting heavier doesn’t always mean getting stronger

You might hit a personal best in a squat or a deadlift, but that doesn’t automatically mean you’re stronger overall. “How strong are you when it comes to dynamic moments or when on one leg?” says Bruynooghe. Loaded sliding Cossack squats, loaded curtsey step-downs, elevated side planks with hip lifts and single-leg box squats show her building control and stability through different planes of motion, with uneven loading requiring additional balance.