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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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mama to be

This foundation is all about your pregnancy and everything that goes with it. Sufficient exercise, choosing the right diet and meditation are points of attention in this phase of life. Folic acid is essential. 

Body

plan body | mama (to be)

✦ Mama programme in the hot cabin with an adjusted temperature. | 2 times a week.                    
✦ Yoga | once a week.
✦ Short cardio training. Cardio keeps your stamina levels up.

Frequency of exercise and tips
Train 2 or 3 times a week of average intensity. Regular training helps prevent weight gain, physical complaints and stiff muscles. Sport in a maximum of 30 degrees to prevent overheating. Do not train the abdominal muscles from 3 months onwards.

Food

plan food | mama (to be)

Nutrition & pregnancy | Good tips for every phase of your pregnancy.
✦ Plan a foodcoaching and make use of your gratis consult with the dietitian.

Preferably not
Coffee, alcohol, nicotine, red meat, liver, raw fish, predatory fish, vacuum packed fish, raw milk cheeses and raw egg.

Preferably
Fruit, (calcium rich) vegetables, legumes, beans, nuts and full grains.

vitamines & mineralen | mama (to be)

Calcium complex is good for the development of the bone, nerve, blood and muscle systems.
Folic acid + vitamin B12 lowers the chance of giving birth to a baby with spina bifida (Be aware: enough is present in the Prenatal multivitamin).
Vitamin B50 is beneficial in the conversion of substances required to keep our cells healthy.
✦ Zinc picolinate is important for the growth and development of the baby.

Mind

plan mind | mama (to be)

Mindful living | Plan your appointments in allowing plenty of time and perform all your activities with awareness.
✦ Avoid stress! Prolonged stress has a negative effect on the pregnancy.
Meditate | Meditate and walk regularly. This helps to reduce stress and sleeping issues.
✦ Plan a lifestylecoaching in to discuss your personal mind goals.

Rest
When extremely tired, try and have an afternoon nap. Sleep at least eight hours a night in a dark and cool bedroom and avoid screens before going to sleep.