Healthy at home

Click on the name of the lesson to join the Zoom meeting.  

On our YouTube channel there are a number of videos on how you can do exercises at home to stay in shape.

Check our online lessons

100 sit-ups* in 5 minutes
*Too heavy? Start with crunches.

1 squat, 1 push-up*
2 squats, 2 push-ups
3 squats, 3 push-ups
Etc.
Till 10 squats, 10 push-ups

Keep going with squats, while lowering push ups:

11 squats, 9 push-ups
12 squats, 8 push-ups
13 squats, 7 push-ups
Etc. till:
19 squats, 1 push-up
20 squats, Finished.

Feeling up for it? Do it again!

*Are push ups too heavy?
Make a push up from knee position.
Make a push up leaning on a table or wall.

Time frame: 10 to 20 minutes, depending on your strength and stamina. Every minute on the minute. How does it work?

Start time and begin doing lunges.
After 1 minute: interrupt lunges and do 15 crunches.
Continue doing lunges again, while the clock keeps ticking.
When the minute has passed: interrupt your lunges and do 15 crunches.
Keep on doing this routine until you finish the time frame you have set yourself.

A nice training schedule for four weeks. Good luck!

• High intensity workout
• Home workout warming up and full body 

• Leg and Booty workout

Vitamin D is important for your immunity. You need 10 micrograms per day. You can get a large part of this from food: think of oily fish (mackerel, herring, salmon) / eggs and meat. Vitamin D is partially added to various margarine varieties.

In sunny weather, make sure you enjoy the sun for 10 to 30 minutes a day. Just walk or in the garden and you really don't have to wear your swimsuit or bikini to get the vitamins. Uncovered face and uncovered hands are already sufficient. If you really are not able to achieve the above tips, you can consider using a vitamin D supplement.

For food in general, eat as varied as possible, use as many different types of vegetables as possible, eat fruit regularly. You can use 'my food meter' to check whether you are getting enough nutrients. Visit www.mijnvoedingscentrum.nl/eetmeter

Once you have filled in everything, go to 'advice'. You can add (on the right side) all nutrients, such as minerals and vitamins. Enter at least 2-3 days for a good overview of the nutrients.

The following applies to the daily intake of food in general: for women 1800-2000kCal, for men 2300-2500Kcal. If you lead an active life (sports, cycling, climbing stairs) that is 2500 kCal for women and 3000 kCal for men.

If you now lead a less active life due to the circumstances, it is important to also lower your intake to a slightly lower level. If you continue to eat as an athlete and you exercise much less, the extra calories will be burned less and you can also gain weight.

To check your intake you can use My fitnessPal, My Fat Secret or Mijn Eetmeter.

The rules surrounding the virus have been relaxed a bit, but that does not mean that you are now less at risk of contracting the virus or spreading it yourself. Follow all rules set by the RVIM

A simple tip for purchasing food: go to the supermarket as little as possible. Make a shopping list, with of course healthy foods, for several days (plan what you will eat in the coming days). Use the freezer: you can store most foods in the freezer for a long (er) period.

Tip for vegetables: blanch and then put in the freezer

And in the supermarket: wash hands, take your shopping cart and keep your distance.

Bake Tray

Ingredients

• Onions
• Garlic (with skin)
• Sweet potatoes
• Bell pepper ( red, yellow )
• Eggplants
• Pumpkin
• Salmon (add later)

Preheat oven to 180 degrees.

Cut all the ingredients into chunks, mix it in a baking dish or on an oven tray. Drizzle with olive oil (do not overdo it). Season with oregano and/or thyme and/or rosemary.

Always prepare a little more than you think you will need for the number of people. About 30 minutes in the oven, stirring occasionally and it's ready.

If you like salmon (or other types of fish): place the salmon on top of the vegetable mixture during the last 10 minutes.

Would you like a sauce with it? Mix yogurt or cottage cheese with (grated) garlic and very finely chopped mint.

Enjoy your meal!

Sweet potato peanut soup

Ingredients

• 1 onion
• 2 cloves of garlic
• 1 red pepper or a spoon of sambal
• some slices of fresh ginger
• 500 ml of chicken or vegetable stock
• 3 sweet potatoes
• 6 spoons of peanut butter
• 150 ml of coconut milk
• olive oil, salt and pepper
• some bean sprouts, spring onions and a handful of unsalted peanuts 

A blender would be useful.

Fry the onion, garlic, red pepper and ginger in oil.  Cut the sweet potatoes into cubes.  Fry them together with the onions.

Bring everything to boil with the stock. 10-15 minutes.  Add the peanut butter. Puree the soup ( (hand blender or blender).

At the end, add the coconut milk, salt and pepper to taste. Garnish with some bean sprouts, spring onions, and crushed peanuts.

Enjoy!

Pasta with sausage and gorgonzola

Ingredients

• 1 sausage (approx 200gr)
• 1 shallot
• 1 radicchio
• Package gorgonzola 
• Pasta 
• Salt, pepper, chilli pepper and olive oil 
• Grana Padano

Heat 1 tbsp olive oil in a large pan and fry chunky pieces of sausage on a fairly high heat until they are golden brown all over. Add shallot and radicchio and cook until done. Stir in 1 tsp chilli pepper powder, salt and pepper. Finally, cut the gorgonzola into small pieces and add to the sausage.

Drop 300g pasta into the pan of boiling water and cook according to the pack instructions. Drain the pasta, then tip it into the frying pan with the sausage sauce, mixing well to coat. Dish up immediately with grana padano. 

Enjoy! 

Mushroom burger

• 250 g canned mushrooms* or 125 g canned mushrooms and 125 g oyster mushrooms
• 30 g walnuts
• 40 g breadcrumbs
• 100 g grated 30+ cheese
• 1 egg
• 1 tbsp. oatmeal
• Mayonnaise to taste
• Lettuce to taste
• 4 buns

1. Put the mushrooms in a colander. Rinse them with water and drain well.
2. Heat some oil in a pan. You may want to use garlic-flavored olive oil for extra flavor. Fry the mushrooms for a few minutes. Season with salt and pepper. Turn off the heat and let the mushrooms cool.
3. Put the mushrooms and walnuts in a food processor and blend until you have a crumbly mixture. Then add the breadcrumbs, 50 grams of grated cheese and the egg. Blend again until everything is mixed.
4. You can now start forming burgers from the mixture. It may be that the mixture is still a little too wet. If so, add 1 tbsp. of oatmeal or some extra breadcrumbs. Make 4 burgers from the mixture.
5. Heat some oil in a pan and fry the burgers for about 5 minutes until nicely browned.
6. Spread a little lettuce on the buns. Place the mushroom burgers on the lettuce, spread the burgers with a little mayonnaise and sprinkle with the rest of the cheese.
7. Nice with a salad on the side or with potatoes or fries!

* Source: Karlijns Kitchen