Healthy at home

Mobility training helps to reduce any restrictions within the body by increasing your range of motion within each joint. The ability to move freely within your body not only helps you FEEL your best, but it can help alleviate chronic pain, reduce injuries and improve overall performance. We all want to move better, no matter the sport you do. But we start getting stronger and faster, by slowing down.

It does not matter your starting point or how flexible you are right now. Everyone has the opportunity to get better and improve every day. Your main focus with class should be to progress at your own pace and become more comfortable with these stretches week by week.

If you have shoulder and neck problems due to a lot of computer work, this lesson is definitely recommended! 

An all-round full body workout to stay fit at home. The class focusses on the legs, glutes and core as well as a little upperbody workout. To make life a little easier in these times, there is no equipment needed and the class is accessible for every sport level and every size of livingroom!

Do you want to activate the legs, buttocks, back, chest, arms and core in a short time? And make an intensive effort at your own level? Join the HIT training.

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

Yes, also boxing can be done online! Have fun with the trainings our boxing teacher has made for you. 

Boxing

Time for some exercise! A class of Core training. A Core training focuses on the abdomen, the sides of the abdomen, lower back, middle back and a little bit on the buttocks.
Core

CANS (Complaints of Arms Neck and Schoulders) is aimed at a combination of tension and relaxation of the muscles in and around the neck, shoulders, arms, and back.

Check our online lessons KANS

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

Our dance teacher Pepijn has devised a number of exercises for you that you can do at home! 

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

Break through the patterns.

Eat a healthy snack instead of sweets. Examples Healthy snacks:

• Fresh fruit.
• Cup of cottage cheese / Yoghurt (possibly with fresh fruit).
• Seeds (roast your own sunflower or pine nuts for a crunchy bite).
• Boiled egg.
• Whole grain cracker with hummus.
• Unsalted nuts ( please note: nuts are calorie-rich, max. 25 grams per day. 2 hands with nuts equals about 1 hour of walking in terms of calories).
• Hummus with carrots, cucumber, celery.

Little exercise

This is THE moment to walk.

Check out the scenery in your surroundings through walking. Walking for an hour will easily burn 300 to 400 extra calories per day.

Don'ts:

• Do not prepare food for others if you have corona symptoms yourself
• Do not share food that has already been on your plate
• Do not drink from the same glass
• Do not sneeze or cough over dinner

Do's:

•  Wash your hands after shopping.
• Wash your hands before preparing the food.
• Always wash fruits and vegetables thoroughly.
• Work with clean materials.

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!