My four week plan: Healthy eating and exercise

Breakfast inspiration: Smoothie, toast and granola

This week we start the day in a delicious and healthy way. Every morning a variation of tasty and nutritious breakfasts, perfect for keeping your energy levels high and starting your day well. Extra tip: make the kiwi bread at the beginning of the week, so you can enjoy it all week long

This week is all about tasty, nutritious lunches with more fiber and vegetables. Here are the delicious lunches I have prepared for you. Extra tip: prep it in advance and take it with you in your lunchbox!

This week I share my favorite dinners with you, perfect for a healthy 2024. Expect simple, delicious dishes with extra lots of veggies that you can prepare effortlessly. From nutritious casseroles to quick stir-fry dishes.

5-Minute Workout for Core & Upper Body

Strengthen your core and upper body with this quick and effective workout from Coach Fien. All you need is a little space and five minutes of your time. Perform these exercises twice in circuit form.

1. Mountain Climbers – 30 seconds
   Quickly move your legs up and down as if climbing a mountain. Keep your core tight and keep moving!
2. Jumping Jacks – 30 seconds
   Jump with your legs wide and raise your arms above your head at the same time. Return to the starting position and repeat.
3. Shoulder Taps – 30 seconds
   Start in a plank position and alternately tap each hand on the opposite shoulder. Keep your hips still and your core tight.
4. Walk to Plank – 30 seconds
   Stand up straight, bend forward to place your hands on the ground, and 'walk' your hands forward until you are in a plank position. Walk back and stand up.
5. Push-ups – 30 seconds
   Start in a plank position and bend your elbows to lower your body to the ground. Push yourself back up and repeat.

Repeat this series of exercises twice for a complete workout. Don't forget to warm up before you start and cool down when you're done!

Water is life and important for feeling good! Adjusting small things in your daily drinking and eating habits can sometimes yield significant health benefits! It is recommended to listen to your thirst and then drink until you are well-satisfied. That may seem like a lot at times, but for your body, it's the best way to absorb moisture. For example, I don't drink small amounts while exercising, but rather in one go after exercising. Listening to your thirst can be learned! 1.5 liters of water per day is just a general recommendation, your needs may vary. After exercising, you need more water to stay hydrated than during less intense activities.

• Place your water bottle or glass directly in your line of sight or within reach;
• Opt for a smaller water bottle that empties faster, as this motivates you to drink more;
• Spoil yourself with the most beautiful water bottle that makes you instantly happy;
• Always take a drink with you for on the go;
• Always use a water carafe when setting the table;
• Warm or cold water doesn't matter, do what feels good for you;
• With a straw you drink more;
  (ecological alternatives in cardboard, bamboo, glass, or metal)
• Make funky ice cubes with pieces of fruit, fresh herbs, or edible flowers;
• Choose foods that contain a lot of water, such as cucumber, lettuce, watermelon, tomato, zucchini, …
• Feel free to vary in between with other water-rich recipes, such as soup.

Breakfast inspiration: Smoothie bowl, ginger shot, and cupcakes

Start the new week fresh and fruity with my selection of delicious breakfasts! In week 2 you will find healthy breakfast options packed with fiber for good digestion ;). The recipes are free from refined sugars. These breakfasts even contain vegetables, like in the smoothie bowl with spinach. Get ready for a week full of delicious and nutritious starts to your day. Extra tip: make the ginger shot and the seed and nut bread at the beginning of the week, so you can enjoy it all week long!

This week it's time for lunches that will boost both your taste buds and your energy levels. Extra tip: prep it in advance and take it with you in your lunchbox!

The evenings of week 2 are all about coziness and good taste with the carefully selected dishes. They are easy to prepare and delicious; and you know I always like to add some extra vegetables. Like the delicious macaroni with ham and cheese, to which I add extra broccoli! From hearty meals to light fare, there is something for everyone.

5-Minute Full Body Workout

Strengthen your whole body with this compact and effective 5-minute workout. You only need to complete three circuits of the following exercises. For each exercise, do 10 repetitions.

1. Squats (10 repetitions)
   Stand with your feet shoulder-width apart. Bend your knees and lower yourself down as if you're going to sit in a chair, then come back up.
2. Shoulder Press (10 repetitions)
   Hold a weight in each hand at shoulder height. Push the weights above your head until your arms are straight, then bring them back to shoulder height.
3. Combi (10 repetitions)
   This is a combination exercise where you can get creative. For example, combine a squat with a bicep curl, or a lunge with a shoulder press.
4. Bridge & Chest Press (10 repetitions)
   Lie on your back with your knees bent and feet flat on the ground. Lift your hips into a bridge position while simultaneously performing a chest press with weights.
5. Front Lift (10 repetitions)
   Stand up straight with a weight in each hand. Lift your arms straight in front of you to shoulder height and then lower them again.

Repeat this series of exercises a total of three times for a complete workout. Make sure to maintain good form throughout the exercises and adjust the intensity to your own level. Don't forget to stretch afterward!

Breakfast inspiration: Smoothie, pancakes, and omelet

Start your mornings in week 3 with delicious breakfasts! I have put together a range of surprising and nutritious breakfast options that are sure to give your energy levels a boost. Start the week with a smoothie bowl on Monday, and treat yourself on Sunday with healthy pancakes. Get ready for healthy choices to kickstart your day. Kick some ass!

With a focus on simplicity and flavor, these lunches are perfect for a busy week. They are all full of flavor, perfect to combat your afternoon slump and give you energy for the rest of the day. Extra tip: prep it in advance and take it with you in your lunchbox!

For week 3, I have put together a range of dinners that will make everyone at the table happy. Expect dishes that are easy to make and super tasty, whether you're in the mood for comfort food or something light. I've got you. The winner for me this week is by far the kapsalon!

5-Minute Core & Legs Workout

Strengthen your core and legs with this quick and efficient workout of just five minutes. Perform each of these exercises for 45 seconds with 15 seconds of rest in between.

1. Burpees – 45 seconds
   Start in a standing position, squat down, place your hands on the ground, jump your feet back into a plank position, do a push-up, jump your feet back to your hands, and jump up from the squat position.
2. Squats – 45 seconds
   Stand with your feet shoulder-width apart, bend your knees and lower down as if you are going to sit in a chair, then come back up, keeping your back straight and your core engaged.
3. Reversed Lunges & Front Kick – 45 seconds
   Step back into a lunge, return to the starting position, and perform a powerful front kick with the same foot. Then switch legs.
4. Dead-Bugs – 45 seconds
   Lie on your back with your arms extended above you and your legs in the air, bent at a 90-degree angle. Alternately extend one arm and the opposite leg, without letting your lower back come off the ground.
5. Bird-Dog – 45 seconds
   Start on your hands and knees. Simultaneously extend one arm forward and the opposite leg back. Alternate between left and right while keeping your core stable.

Make sure to perform these exercises with the correct technique to prevent injuries and get the most out of your workout. Don’t forget to warm up before you start and cool down when you’re done!

Breakfast inspiration: Pancakes, granola and green juice

Last week, let’s do this! We’re wrapping up our month of healthy eating with a fantastic final week full of breakfast ideas. Get ready for a mix of classics and new flavors, all to kickstart your day with energy. Like the oatmeal pancakes that you can keep eating, and make that granola for healthy snacking on the go 

This is a series of inspiring lunches that will carry you through the day. In week 4, it’s all about flavor; it’s like a world tour on your plate, from sushi to pad thai. Extra tip: prepare it in advance and take it with you in your lunchbox!

We’re finishing off with some of my favorite dinner recipes. These recipes are not only a feast for the taste buds but also easy to prepare. From healthy casseroles to vegetarian burgers. Enjoy!

5-Minute Full Body Workout

Strengthen your entire body with this quick, intensive five-minute workout. You will do three rounds of the following exercises, performing each exercise for 20 seconds and then resting for 10 seconds.

1. Mountain Climbers – 20 seconds
   Start in a plank position and alternately pull your knees to your chest as if you are running up a mountain in place. Keep your back straight and your core engaged.
2. Squat + Criss Cross – 20 seconds
   Perform a normal squat and then jump up while crossing your legs in the air. Land softly and go straight into the next squat.
3. Lunges – 20 seconds
   Step forward into a lunge and alternate with the other leg. Keep your upper body upright and make sure your front knee does not go past your toes.
4. Crunches – 20 seconds
   Lie on your back with your knees bent. Crunch up by lifting your shoulders off the ground using your abdominal muscles, and then slowly lower yourself back down.
5. Planks – 20 seconds
   Hold a standard plank position, with your hands under your shoulders and your body in a straight line from your head to your heels.

Repeat this series of exercises three times for a complete full body workout. Make sure to perform each part of the workout with focus and good form to achieve the maximum results.