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body, food & mind tools

  • 30 minute circuit training

    a half hour power & cardio workout

  • alcohol

    how alcohol affects your body

  • at home 20 minute workout

    training with coach Melissa

  • at home 7 minute workout

    get fit in seven minutes

  • at home barre

  • at home bbb workouts

    our bbb workouts in a row! bbb30, balance & bbb power


  • at home bootcamp

    create your own boot camp

  • at home full body & HIIT

    full body and HIIT workouts

  • at home meditations

    our favorite meditations at a glance

  • at home mommy workouts

    workouts for mommy's (to be) & kids

  • at home pilates

    Improve your posture with pilates

  • at home yoga & stretch

    Relax and stretch your body with these lovely yoga sessions

  • back in balance

    regaining hormonal equilibrium

  • balance

    get in balance with the hot cabin balance class

  • balance days

    take a step back

  • barre workout

    a workout inspired by the movements of ballet, yoga and pilates

  • basic hatha yoga

    learn the basics

  • basic nutrition

    back to the basics

  • bbb30

    train the legs, buttocks and stomach in this 30 minute hot cabin workout!

  • bbb by yourself

    train by yourself during the by yourself hours

  • bbb mama (to be)

    staying healthy and fit during your pregnancy

  • bbb online

    online coaching and workouts


  • bbb power

    increase your strenght 

  • beautyfood

    healthy complexion and glowing skin

  • beautyfoods, superfoods & supplements

    vegetables, fruits, nuts, seeds, vitamins and minerals

  • biorhythm

    living according to your biological clock

  • bodyburn

    consists of half an hour cardio workout combined with half an hour strength training

  • bodycoaching

    extra guidance during your sportplan

  • bodyshape

    get into shape!

  • books & documentaries

    read, learn, enjoy!

  • boost

    which boost do you need?

  • bootcamp

    great to get outdoor!

  • bowels in balance

    for calm bowels

  • bring your baby

    crying is allowed!

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • detox

    conscious about food

  • digi-detox

    hllow your brain some rest

  • don't eat to much

    a tool to lose weight

  • dynamic hatha yoga

    a dynamic flow for the body!

  • easy flow yoga

    a soft flow for the body

  • emotional eating

    practice makes perfect

  • essentrics

    strengthen and lengthen yourself gracefully with essentrics!

  • foodcoaching

    spoil yourself with a foodcoaching

  • foundation

    fill out our questionnaire & find your foundation

  • fysiocheck

    for extra guidance with your personal program

  • group coaching

    inspiring & connecting

  • habitual behaviour

    learning to change your habitual behaviour

  • hatha yoga

    Learning to master your breathing and body

  • HIIT training

    get fit and strong with the (hot) HIIT from bbb!

  • HIIT & yin

    high intensity training and yoga combined

  • hormoneyoga

    A fine yoga series that feels energetic, vital and feminine

  • hot cabin yoga

    get in your hot flow!

  • hot mama to be

    stay fit during your pregnancy

  • hot pilates

    strengthen and lengthen your body!

  • immune system

    what is, actually, the immune system.

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired!

  • intermittent fasting

    Intermittent fasting

  • jivamukti yoga

    form of vinyasa yoga

  • juice detox

    Detox your body!

  • kickboxing for women

    shape your body with an energetic kickbox class!

  • kundalini yoga

    largen your life energy!

  • lifestylecoaching

    spoil yourself with a lifestylecoaching

  • low carb

    less carbohydrates

  • 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

  • outside workouts

    specially developed for sports during a lockdown

  • ozone

    taking a bath in the ozone is a lovely treatment

  • personal workout

    personalised training in the hot cabin

  • plant-based diet

    conscious and plant-based nutrition pattern

  • preference list

    choose for healthy!

  • pregnancy and nutrition

    take good care of yourself

  • pregnancy yoga

    feeling healthy during pregnancy!

  • rebuild - after covid

    recover after covid

  • restorative hatha yoga

    gentle on your body

  • rheuma

    Learning to live and move with rheuma

  • running

    get out into the fresh air

  • self-image

    be happy with yourself

  • sleep well

    if you have trouble sleeping

  • slow flow

    slow yoga flow

  • small group training

    take your workout to the next level with small group training

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days detox


  • strong and nutrititious

    return to your strength


  • sugarless

    1 month sugarless


  • training wall

    a full body workout for coordination and balance

  • trx

    focused exercising in 30 minutes

  • vinyasa yoga

    get in the flow!

  • vitamins & minerals

    for your healthy jouney

  • yin yang yoga

    come into balance with yin & yang!

  • yin yoga

    relax with this meditative form of yoga!

  • yoga basics

    yoga Basic is for everyone with or without yoga experience

  • yoga nidra

    sleep yoga

  • yoga/pilates-detox

    in balance

Book your trial class here!

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Amsterdam Amstel
13-09-2016 / 11:00

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Why you need vitamin D

What is vitamin D?

Vitamin D is actually a hormone. We makes this from a substance similar in form to cholesterol. Vitamin D is important to ensure that our immune system is working well. If we have a badly functioning immune system, we cannot protect ourselves adequately. This can result in sickness or, even worse, death.

We receive ninety percent of our vitamin D from the sun and only ten percent can be extracted out of our nutrition (meat, fish and egg). It is converted in the liver and processed into an active form by the kidneys.

What does vitamin D do exactly?

Vitamin D is the starter of many genetic reactions. Almost every body cell requires it. Specific functions are:

  • Keeping the mineral balance between calcium and phosphor in order: how much is extracted from the body when required and how much is stored in, for example, bones and teeth.
  • Cel differentiation: producing a cell and giving it a certain function.
  • Regulating the blood pressure.
  • Improving and managing your mood.
  • The health of your skin.
  • Steroid hormone balance: or ensuring that the oestrogen, progestoren, testosteron and cortisol ratios are in balance.
  • And finally to support the immune system: for example, improving the inherited defence system, helping to prevent auto-immune sicknesses by making sure the immunesystem doesn't stay unnecessarily active and thus preventing unnecessary immune reactions being activated.

Vitamin D is also advised in the case of the COVID-19 virus. But why?

Vitamin D helps in a preventative manner to ensure that the chances of infection are smaller. Also, if infected, vitamin D ensures that the serious complications are minimal and your recovery is faster.

Symtoms in the case of a vitamin D deficiancy

You can notice a vitamin D deficiancy in the following symptoms: tiredness, muscle weakness, cardiovascular problems, unsteadness, low libido, lower stress resistance, heavy PMS and menopause complaints, down/winter dip, osteoperose (low bone density), tooth decay, weak cartilage, pain when applying pressure to bones, symetric lower back pain, pulsing pain when applying pressure to breastbone or shins and insuline and leptine resistance.

Maybe you can recognise one or more symptoms. Tiredness is the most common. If you recognise other complaints as well as tiredness then it is handy to have a check up with your doctor.

Also ask for your levels so that you can see where you are within the range. The border levels of vitamin D in the blood are 50-120 nmol/L blood. If your level is 55 nmol/L blood then you may be feeling quite tired. The normal health system is based on the lower levels. You should, though, strive to reach an optimal level or a level where you feel healthy and fit. This level is by most people round the 100 nmol/L. 

How do you ensure that you are getting enough vitamin D?

Some people require extra help in getting enough vitamin D. Everyone above the age of 50 and people with a dark skin should use supplements the whole year through.

 What most people don't know is that to ensure that you receive enough vitamin D in the summer there are a few requirements:

  • First, you should be in the sun between 11/12:00-15:00.
  • Outside, not behind glass.
  • Preferably only 25% of the body should be covered, meaning shorts and t-shirts.
  • From may until September it is possible to receive vitamin D from sunlight.
  • The first 10-15 minutes (depends on the skin type) without suncream until slightly coloured (not red!). After this immediately apply suncream and/or move to shade. Suncream blocks the UVB rays which allows the production of vitamin D.

We shouldn't forget that most Dutch people have office jobs. Or, as is the case now, are working from home. Also jobs involving night shifts lessen the chance of being able to consume enough vitamin D in the summer months. Due to these circumstances it is often difficult to ensure that we can receive enough vitamin D. So remember this. If you are suffering from a winterdip, this may be why.

50-75 mcg vitamin D3 (Calcitriol) is ideal as a supplement. This also depends on your age and lifestyle. The older you are, darker your skin colour or how much time you spend inside can determine how much vitamin D you need as a supplement. Also if you are sick or have an auto-immunesickness then there is an increased need for vitamin D to calm the immune system.

This sounds a lot, but compare it to a day in the sun. Then you produce about (max) 250 mcg.

In short, vitamin D is, especially now, a mega boost for your immune system and energy levels!

Vitamin D boost? Buy vitamin D in your boutique. See here for more regarding our supplements.










Liefs Bodile

bbb coach & orthomoleculaire diëtist bij Foodstuff