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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

This foundation is all about your newborn baby and everything that goes with it. Sufficient exercise, choosing the right diet and meditation are points of attention in this phase of life. Female support provides support in this phase. 

Body

plan body | mama

✦  For your personal workout in the hot cabin choose Mama NB (after birth). | 2 times a week.
✦  Build up your condition with cardio or a cabin or studio class (hot)HIIT or bootcamp. | Once a week.
✦  To strengthen the pelvic floor muscles try a (hot) pilates class in the cabin or studio.| Once a week.
✦  Plan a bodycoaching in to discuss your personal sport plan.

Frequency of exercise and tips
Train 2 or 3 times a week of average intensity. Regular training encourages fat burning, strengthens the revalidation process and gives extra energy. Take into consideration any physical complaints such as pelvic problems or caesarean when choosing a programme.

Food

plan food | mama

✦ Read the bbb pregnancy book and go through the Inspiration list and Preference list.
Nutrition & pregnancy | Also whilst breast feeding.
✦ After breast feeding follow the Basic nutrition.
✦ Plan a foodcoaching to discuss your personal food goals.

Preferably not whilst breast feeding
Spicy herbs, caffeine and alcohol.

Preferably
Extra fluids, fruit, vegetables, legumes, beans, nuts, full grains (buckwheat and millet), leafy vegetables, calcium rich vegetables such as broccoli, kale and turnips.

vitamines & mineralen | mama

Calcium complex is good for the development of the bone, nerve, blood and muscle systems.
Female support helps with mood swings during the menstruation cycle.
Iron complex is mainly important if you lost a lot of blood during the birth.
Vitamin B50 is beneficial in the conversion of substances required to keep our cells healthy. Vitamin B50 is especially important for vegetarians and vegans.

Mind

plan mind | mama

✦ Plan at least one part of a day, every week, for yourself to relax.
✦ Ensure that you have extra help for the housework and to help look after your baby.
Meditate regularly. This helps to reduce stress, mood swings and sleeping issues.
✦ Plan a lifestylecoaching in to discuss your personal mind goals.

Rest and planning
Take on less responsibilities, focus on your real priorities and don’t plan too many things in a day. Go to bed early to try and compensate for the broken nights. Share the nights with your partner so that you can get a full night’s sleep every second night. When extremely tired, try and have an afternoon nap.