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Amsterdam Amstel
13-09-2016 / 11:00

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be slim

Losing weight is the main focus of this foundation. Rest and relaxation, targeted exercise and choosing the right diet with less sugar are the points of attention. 


plan body | be slim

Personal workout of your own choice in the hot cabin but not a strength programme. Preferably cardio. | 2 or 3 times a week.
✦ Intensive cabin, studio, outdoor or cardio training | 1 – 2 times a week.
Yin or restorative yoga. | 1 – 3 times a week
✦ Plan a bodycoaching in to discuss your personal sport plan.

Frequency of exercise and tips
Ensure a good balance between exertion and relaxation. Train 3 times a week at a high tempo and continue training even though you can feel the muscles ‘burning’.


plan food | be slim

✦ Start & Motivatie | A 5 day plan if your goal is to lose weight.
Basic nutrition | Don’t eat bread for breakfast but choose instead an option from the Preference list
✦ Plan a foodcoaching in to discuss your food diary.

Preferably not
Sugars and saturated fats ( from meat and eggs). These are not advised in the case of ( too) high testosterone levels.

Linseed is full of omega 3 fatty acids and liganen. Lignanen can lower the levels of testosterone in your body. Other vegetable unsaturated oils can be found in avocado, nuts, olive oil and canola oil.

vitamines & mineralen | be slim

Multivitamin & minerals is a valuable daily supplement of vitamins and minerals.
Vitamin B50 complex keeps your cells healthy.
Vitamin D3 is important for muscle strength and healthy bones.


plan mind | be slim

✦  Mindful living | Perform your daily activities with awareness.
✦  Plan a lifestylecoaching in to discuss your personal goals.

Balance and rest
Don’t plan your days too full and take time to relax. Sleep at least eight hours a night in a darkened bedroom and avoid the use of screens 2 hours before going to sleep. Go to bed before 12 pm. Before going to sleep perform a 30 minute body scan in bed.