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body, food & mind tools

  • 30 minute circuit training

    a half hour power & cardio workout

  • alcohol

    how alcohol affects your body

  • at home 20 minute workout

    training with coach Melissa

  • at home 7 minute workout

    get fit in seven minutes

  • at home barre

  • at home bbb workouts

    our bbb workouts in a row! bbb30, balance & bbb power

     

  • at home bootcamp

    create your own boot camp

  • at home full body & HIIT

    full body and HIIT workouts

  • at home meditations

    our favorite meditations at a glance

  • at home mommy workouts

    workouts for mommy's (to be) & kids

  • at home pilates

    Improve your posture with pilates

  • at home yoga & stretch

    Relax and stretch your body with these lovely yoga sessions

  • back in balance

    regaining hormonal equilibrium

  • balance

    get in balance with the hot cabin balance class

  • balance days

    take a step back

  • barre workout

    a workout inspired by the movements of ballet, yoga and pilates

  • basic hatha yoga

    learn the basics

  • basic nutrition

    back to the basics

  • bbb30

    train the legs, buttocks and stomach in this 30 minute hot cabin workout!

  • bbb by yourself

    train by yourself during the by yourself hours

  • bbb mama (to be)

    staying healthy and fit during your pregnancy

  • bbb online

    online coaching and workouts

     

  • bbb power

    increase your strenght 

  • beautyfood

    healthy complexion and glowing skin

  • beautyfoods, superfoods & supplements

    vegetables, fruits, nuts, seeds, vitamins and minerals

  • biorhythm

    living according to your biological clock

  • bodyburn

    consists of half an hour cardio workout combined with half an hour strength training

  • bodycoaching

    extra guidance during your sportplan

  • bodyshape

    get into shape!

  • books & documentaries

    read, learn, enjoy!

  • boost

    which boost do you need?

  • bootcamp

    great to get outdoor!

  • bowels in balance

    for calm bowels

  • bring your baby

    crying is allowed!

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • detox

    conscious about food

  • digi-detox

    hllow your brain some rest

  • don't eat to much

    a tool to lose weight

  • dynamic hatha yoga

    a dynamic flow for the body!

  • easy flow yoga

    a soft flow for the body

  • emotional eating

    practice makes perfect

  • essentrics

    strengthen and lengthen yourself gracefully with essentrics!

  • foodcoaching

    spoil yourself with a foodcoaching

  • foundation

    fill out our questionnaire & find your foundation

  • fysiocheck

    for extra guidance with your personal program

  • group coaching

    inspiring & connecting

  • habitual behaviour

    learning to change your habitual behaviour

  • hatha yoga

    Learning to master your breathing and body

  • HIIT training

    get fit and strong with the (hot) HIIT from bbb!

  • HIIT & yin

    high intensity training and yoga combined

  • hormoneyoga

    A fine yoga series that feels energetic, vital and feminine

  • hot cabin yoga

    get in your hot flow!

  • hot mama to be

    stay fit during your pregnancy

  • hot pilates

    strengthen and lengthen your body!

  • immune system

    what is, actually, the immune system.

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired!

  • intermittent fasting

    Intermittent fasting

  • jivamukti yoga

    form of vinyasa yoga

  • juice detox

    Detox your body!

  • kickboxing for women

    shape your body with an energetic kickbox class!

  • kundalini yoga

    largen your life energy!

  • lifestylecoaching

    spoil yourself with a lifestylecoaching

  • low carb

    less carbohydrates

  • 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

  • outside workouts

    specially developed for sports during a lockdown

  • ozone

    taking a bath in the ozone is a lovely treatment

  • personal workout

    personalised training in the hot cabin

  • plant-based diet

    conscious and plant-based nutrition pattern

  • preference list

    choose for healthy!

  • pregnancy and nutrition

    take good care of yourself

  • pregnancy yoga

    feeling healthy during pregnancy!

  • rebuild - after covid

    recover after covid

  • restorative hatha yoga

    gentle on your body

  • rheuma

    Learning to live and move with rheuma

  • running

    get out into the fresh air

  • self-image

    be happy with yourself

  • sleep well

    if you have trouble sleeping

  • slow flow

    slow yoga flow

  • small group training

    take your workout to the next level with small group training

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days detox

     

  • strong and nutrititious

    return to your strength

     

  • sugarless

    1 month sugarless

     

  • training wall

    a full body workout for coordination and balance

  • trx

    focused exercising in 30 minutes

  • vinyasa yoga

    get in the flow!

  • vitamins & minerals

    for your healthy jouney

  • yin yang yoga

    come into balance with yin & yang!

  • yin yoga

    relax with this meditative form of yoga!

  • yoga basics

    yoga Basic is for everyone with or without yoga experience

  • yoga nidra

    sleep yoga

  • yoga/pilates-detox

    in balance

Book your trial class here!

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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. Calcium, Vitamin B50 and Iron are important vitamins & minerals for you.

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, fatty fish, meat, legumes, beans, full dairy products, eggs, 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.