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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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be happy

With this foundation, attention to yourself and making room for emotions is the most important thing. Take care of yourself by eating nutritious food and exercising regularly. Female support is supportive in your cycle! 

Body

plan body | be happy

Personal workout of your own choice in the hot cabin 3 and/or classes with awareness such as yoga | balance | 2 or 3 times a week.
✦ Intensive classes, such as hiit| trx | bootcamp. Choose a class that makes you feel happy. | Once a week.
✦ Short cardio training after your workout. After 10 minutes of cardio training your mood improves. It is also effective to do an interval with a short interval ‘rest’ (or slower movement). | 2 times a week.
✦ Plan a bodycoaching in to discuss your personal sport plan.

Frequency of exercise, rest and tips
Exercise  2 to 4 times a week. Plan 48 hours of rest in between intensive trainings. Train once a week outside, such as boot camp or jogging. Walking or bicycling outside is also good!

Food

plan food | be happy

Start & Motivation | Good nutrition plan to lose weight.
Basic nutrition | Preference list | A good foundation and variation is important.
✦ Plan a foodcoaching in to discuss your food diary and to look at when and why you eat.

Preferably not
Coffee, alcohol and soya products. Soya can result in an increase of oestrogen.
Preferably
Fibre and cruciferous vegetables (broccoli, cauliflower, sprouts, cabbage, radish, kale).  Cruciferous vegetables contain DIM, a fyto nutrient that can help the body to better digest and process oestrogen.

 

vitamines & mineralen | be happy

Female support helps with mood swings during the menstrual cycle.
Magnesium citrate has a relaxing effect on both body and mind.
Multivitamin & minerals is a valuable daily supplement of vitamins and minerals.
Rhodiola can strengthen the immune system & resistance to all forms of stress.
Vitamin B50 complex keeps your cells healthy.
Vitamin D3 is important for muscle strength and healthy bones.

Mind

plan mind | be happy

Meditate | Regulate your emotions by staying in contact with your feelings. Make use of guided meditations.
Be kind to yourself | View possible fluctuating emotions without making judgement.
Changing behaviour | Emotional eating | Learn to deal with temptation.
✦ Plan a lifestylecoaching to discuss your personal mind goals.

Attention and rest
Pay attention to yourself, do something everyday that makes you happy and make sure you get enough sunlight. Sunlight is good for your mood! Sleep at least eight hours a night in a dark bedroom and avoid screens before going to sleep.