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body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

  • basic nutrition

    back to the basics

  • be kind to yourself

    be happy with yourself

  • biorhythm

    living according to your biological clock

  • books & documentaries

    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

  • detox

    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

  • gluten and dairy free

    improving your digestion

  • habitual behaviour

    you are stronger than you think

  • immune system

    what is the immune system

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired

  • intermittent fasting

    Intermittent fasting

  • juice detox

    detox your body

  • low carb

    less carbohydrates

  • meal preppen

    the biggest advantage of meal prepping is time

  • meditation

    what meditation is actually good for

  • menopause

    a natural stage in every woman's life

  • mindful living

    do what you do with full attention

  • mini meditations

    completely reset your mindset

  • plant-based diet

    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

  • pregnancy and nutrition

    take good care of yourself

  • rebuild - after covid

    recover after covid

  • rheuma

    learning to live and move with rheuma

  • sleep well

    if you have trouble sleeping

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days pure restart


  • strong and nutrititious

    return to your strength


  • sugarless

    1 month sugarless


  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

  • vitamins & minerals

    for your healthy jouney

  • yoga nidra

    sleep yoga

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Amsterdam Amstel
13-09-2016 / 11:00

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mindful trainen, de kracht van aandacht

If you meditate regularly, it actually comes naturally. You get a meditative attitude to life. You start to see more and more how you stand in the world, instead of being absorbed in your thoughts and emotions. At all times you are able to break free from your thoughts and consider the situation you are in. The good thing about this is that obstacles or problems can more easily be seen as learning experiences. You identify less with what is happening.

Focus on your breathing

The same principle applies when it comes to mindful training. When you experience frustration, shame or ignorance, it is a great learning experience. You look mildly and lovingly at what the training evokes in you. Whenever you are distracted, notice it and lovingly bring the attention back to your body. Where do I feel this? Which muscles do I use? What is it doing to my body? Not to think about it, but to turn the attention inward and keep it focused on the here and now. The breath is very important here. It can serve as an anchor in your training. It helps you to fully focus on your exercises. Inhale when relaxed, exhale when exerted.

Body & mind workouts

During the happy new you challenge you will train with attention. Choose especially classes with a focus on body & mind, such as yoga, Pilates and balance classes. Do you want to train yourself in the cabin? Then preferably choose a Pilates, yoga or strength workout. Don't forget to schedule a 'new program', then the coaches can help you choose the right program and guide you extra well during the exercises.

Would you rather continue with your own program? Or are you more in the mood for a bbb30 or hot HIIT? That is of course also possible. Then try to focus on performing the exercises attentively and mindfully. Adjust the repetitions of your personal workout to a maximum of thirty in order to perform the exercises attentively and in a controlled manner. Always focus on doing the exercises correctly, fluently and mindfully with controlled breathing. Most importantly, feel what's right for you. It is important to vary the intensity of the classes you will be taking. For example, alternate a vinyasa yoga or strength workout with yin yoga, (hot) Pilates or a hot cabin yoga. Would you like to spar with a coach about your workout or sports planning? Then schedule a body coaching.