Reclaim your health after moving abroad: A practical guide for expats

Relocating to a new country like the Netherlands is exciting but can easily disrupt your health and fitness routine. But regaining control over your health is doable - whether by hiring a personal trainer or by using digital solutions like AI personal trainers. 

The challenge for expats

It’s common to struggle with staying fit after a move. You’re busy navigating new cultural norms, establishing routines, perhaps learning a new language and getting used to your new job. If you’ve found yourself losing track of your fitness, here are some actionable ways to get back on course.

1. Hire a personal trainer

Hiring a personal trainer can be an effective way to jump-start your routine, providing motivation, accountability and a personalised workout plan.

Costs of a personal trainer

• Monthly cost estimate for two sessions per week: 400-640 euros

What to look for in a personal trainer

• Qualifications: Ensure they are properly certified.
• Language skills: Choose someone who speaks your preferred language.
• Specialisation: If you have specific goals, for example weight loss or rehabilitation, find a trainer with the right expertise.

Where to find a personal trainer

• Local gyms and fitness studios: These often have personal trainers available.
• Online platforms: There are several local websites and apps dedicated to connecting clients with trainers.

2. Get an AI personal trainer

If a personal trainer is too costly or doesn’t fit your schedule, an AI personal trainer offers a cost-effective and flexible alternative.

Costs of an AI personal trainer

• Monthly subscription prices: typically 20-50 euros.

The benefits of an AI personal trainer

• Language and cultural customisation: AI trainers often support multiple languages and can adapt nutrition plans to your preferred cuisine.
• Convenience: Train at your own pace, whenever it suits you.
• Personalisation: AI adapts plans to your fitness level and goals.

Potential downsides of an AI personal trainer

• Not in person: There’s only digital accountability, which isn't enough motivation for some people.
• Technology dependent: Reliable internet and a compatible device are required.

Actionable steps to get back on track

Whether you opt for a real-life personal trainer, an AI trainer or decide to go it alone, there are several simple steps you can take to get that fitness habit back.

1. Set clear goals

• Define what you want to achieve, whether it’s weight loss, muscle building, or just getting active again.

2. Establish a routine

• Set specific workout times and treat them as important appointments.
• Use an app or calendar to remind yourself and stay consistent.

3. Use local resources

• Explore your area and find parks and trails that are fun to run on, or join a local sports club.
• Make it social by participating in group fitness activities or community events.

4. Leverage technology

• Use fitness apps or AI trainers to create structure.
• Track your progress to stay motivated. It's easy to feel like nothing is improving if you don't measure it.

5. Build accountability

• Find a workout buddy, either locally or online, to keep each other on track.
• Join local or expat fitness groups for motivation and support.

6. Overcome language barriers

• Learn basic fitness-related phrases to make it easy to navigate local gyms and classes.

Take the first steps back to fitness

Moving to a new country doesn’t mean giving up on your health goals. With the right tools - whether it's a personal trainer or an AI assistant - you can reclaim your health routine and make fitness a fulfilling part of your expat experience. Start by setting clear goals and taking small but consistent steps to get back on track. Your future self will thank you!