Plan body | stay vital

• Preferably choose a strength program for your personal workout in the hot cabin. | 2 times a week.
• After your personal workout, use the strength zone with a strength zone card. | Once a week.
• Short cardio training after your workout increases your serotonin & metabolism. | Once a week.
• Cabin or studio (hot) pilates lessons strengthen the pelvis, allowing you to prevent incontinence. | Once a week.
• Cabin or studio class (hot) yoga for more awareness. |1 time per week.
• Plan a body coaching session to discuss your personal sports plan.

Exercise frequency and tips

Exercise intensively 3 to 4 times a week. Regular exercise helps against hot flashes, depression and sleep problems. Strength training helps to prevent weight gain and loss of strength. Preferably train in the morning, so that you don’t overdo it actively goes to bed.

Plan food | stay vital

• Read the Inspiration and Preference List carefully.
• Increase your metabolism | Burn energy faster!
• Menopause | Follow this plan for 4 to 6 weeks if you are in menopause.
• Plan food coaching or an intake with a dietician for serious menopausal complaints.

Avoid

Coffee, alcohol, nicotine and meat.

Choose

Unprocessed food & vegetable proteins (tempeh, seitan, legumes, nuts), fruit, grains and many vegetables.

Tip: Female support helps with changing moods and has a harmonizing effect.

Plan mind | stay vital

• Mindful living | Do all your activities mindfully and only do one thing at a time
• Meditation | Meditate regularly, this reduces stress, mood swings and sleep problems.
• Menopause | Get a better idea of ​​the causes and symptoms.
• Schedule a lifestyle coaching to discuss your personal mind goals.

Peace and balance

Ensure a quiet life (avoid stress and create space for yourself). Sleep at least eight hours a night in one dark and cool bedroom and avoid screen use before going to sleep.