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Amsterdam Amstel
13-09-2016 / 11:00

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be balance

Balance is the most important thing with this foundation! Balanced movement, eating and ensuring the right balance between effort and relaxation. Selenium and zinc have a positive effect on your immune system. 


plan body | be balance

Personal workout of choice in the hot cabin. | 2 or 3 times a week.
✦ Use the strength corner and/or trx and/or cardio. | 2 or 3 times a week.
✦ Intensive cabin, studio or outdoor class. Vinyasa yoga is a good class in which to find balance. | 1 or 2 times a week.
Yin or restorative yoga. | 1 – 3 times a week
✦ Plan a body coaching in to discuss your personal sport plan.

Frequency of exercise and tips
Exercise 2 to 4 times a week short & intensive. Be careful that classes aren’t too exhausting. Plan 48 hours of rest in between intensive trainings


plan food | be balance

Basic nutrition | Inspiration and Preference list | A good foundation, inspiration and variety is important.
Back in balance | If a slow working thyroid gland is a possibility then gluten/ dairy free eating can have a very positive effect.
✦ Plan a foodcoaching in to discuss your food diary

Preferably not
Coffee, raw cabbage sorts, peanuts, raw pine nuts and unfermented soya (tofu, tahoe, soya milk)

Nutritious eating including fibres. Nutritional fibres can be mainly found in vegetables, fruit and whole wheat products. Sea vegetables and nuts (rich in selenium) are examples of nourishing nutrition.

vitamines & mineralen | be balance

✦ Multivitamin & minerals is a valuable daily supplement of vitamins and minerals.
Selenium and zinc can be positive for the immune system, thyroid, hair and nails.
Vitamin B50 complex keeps your cells healthy.
Vitamin D3 is important for muscle strength and healthy bones.


plan mind | be balance

Mindful living | Stress has a negative influence on the thyroid gland.
Meditation | meditate before going to sleep and shortly after waking up.
✦ Plan a lifestylecoaching in to discuss your mind goals.

Balance and rest
Ensure that you don’t have a lot of stress, a good work and home balance and enough rest. Sleep at least eight hours a night in a darkened bedroom and avoid screens before going to sleep. Go to bed before 11 pm.