be strong

With this foundation, strength is the main focus. Relaxation, targeted exercise and choosing the right diet with less sugar are the points of attention.


plan body | be strong

✦ Preferably choose a strength programme for your personal workout in the hot cabin. | 2 times a week.
✦ Trx and/or strength zone. | 2 times a week. Be careful: perform the  ‘heavy’ exercises, or exercises that you can’t perform more than 12 times, with extra weight.
✦ Intensive cabin, studio or outdoor class such as (hot) hiit or bootcamp. | Once a week.
✦ Yin or restorative yoga or a meditation session | 1 – 3 times a week.
✦ Plan a bodycoaching in to discuss your personal sport plan.

Frequency of exercise and tips
Train mainly the large muscle groups. Training slowly makes the exercise heavier, which is exactly what you need. Ensure that your heart rate isn’t too high too often so perform a cardio training no more than once a week. Train intensively 2 to 3 times a week with at least 48 hours rest in between intensive workouts.


plan food | be strong

✦ 14 days basic nutrition supplemented with Strong & Nutritious.
✦ Research your sugar consumption and possibly follow that up with Sugarless.
✦ Plan a foodcoaching in and check if you are consuming enough proteins.

Preferably not
Sugar, alcohol and coffee.
Banana, broccoli, spinach, hemp seeds, chia seeds, and nuts.


plan mind | be strong

✦ Mindful living | Try to perform as many daily activities as possible with awareness.
✦ Plan a lifestylecoaching in to discuss your personal mind goals.

Rest and relaxation
Ensure a balanced lifestyle and avoid too many stressful situations. Don’t plan your days too full and take time to relax. Avoid sugars, carbohydrates and use of screens before sleeping.  Go to bed before 10:30 pm and sleep at least 8 hours per night in a darkened bedroom.


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