Week 4: Healthy eating & exercise

Wow, week 4 already – I'm so proud of you all! Another week full of delicious dishes with lots of vegetables. And don't forget Ward's 5-minute workouts, okay! I dare say this is already going much smoother than in week 1 

Here are my extra good resolutions to do this year:

• Get up 15 minutes earlier (I know, but it's really so nice!) for myself and not immediately get swallowed by the morning rush. It makes your morning less chaotic! The first 30 minutes of the day no phone around. Stretch and dry brush to wake up your body and then hydrate with a nice body oil.
• Exercise 2 to 3 times a week. I do Pilates on the mat and reformer, really the best!
• Walk more with Billy. Fresh air and quality time with Billy, perfect combo!
• Drink plenty of water (1.5 to 2 liters a day): with tea, soup, juice, or infused water like detox water with chia seeds or cranberry chipotle water
• Eat mindfully – without scrolling or reading
• Plan moments for relaxation and belly laughs with friends.
• Keep your house tidy, it gives peace and space in your head.
• Go to bed on time, not always easy with my hospitality background!

What are your good resolutions for this year?

Do you want to have the complete weekly menu neatly at hand? Download the menu with all recipes and handy QR codes to the full preparation method here. Perfect to print out or save digitally!

5-Minute Workout for Core & Lower Body
This series of exercises forms a full-body workout with a strong focus on the lower body and the core. All you need is a little space and five minutes of your time. This quick and effective workout was put together by Ward Lemmelijn.

Adaptation to your level:

• Well-trained? Do 1 circuit where you perform each exercise for 1 minute.
• Prefer shorter sets? Do 2 circuits of 30 seconds per exercise.
• Still building up? Choose 4 circuits of 15 seconds per exercise each.

Exercises

1. High Knees: Stand upright and alternately bring your knees as high as possible towards your chest while jogging in place. Move your arms along for extra intensity.
2. Squat Pulses: Lower into a squat position and stay low. Make small up-and-down movements (pulses) without standing all the way up. Keep your core and legs active.
3. Plank with Hip Dips: Start in a plank position on your elbows. Lower your hips controlled to one side, come back to the middle, and lower them to the other side.
4. Frog Jumps: Stand with your feet wide apart and lower into a deep squat position. Jump explosively forward, land softly, and repeat. Try to jump as far as possible.
5. Side Lunge: Step sideways with one leg while keeping the other leg straight. Lower deeply into the lunge and push yourself back to the starting position. Switch sides.

Don’t forget to warm up before you start and cool down when you’re done!

DRINK MORE WATER, FEEL BETTER!

And don’t forget: besides eating healthy and exercising, drinking enough water is also essential. Water plays a crucial role in your health and can help with:

• Improving your concentration and energy levels.
• Supporting healthy skin.
• Stimulating digestion and eliminating waste.

Tips to drink more water:

• Place your water bottle or glass directly in your line of sight or within reach.
• Use a smaller water bottle that empties faster; this motivates you to refill more often.
• Choose a nice water bottle that makes you happy.
• Always take a drink with you on the go.
• Drink water in a way that feels good for you – warm or cold, anything goes.
• Eat more foods with a high water content, such as cucumber, lettuce, watermelon, tomato, and zucchini.
• Jazz up your glass of water with, for example, my cranberry chipotle mix from N’sane, sooo delicious!