WEEK 4: HEALTHY EATING EATING AND EXERCISE

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

Here are my extra good resolutions to do this year:

• 15 minutes earlier (I know, but really so nice!) get up for myself and not be immediately absorbed by the morning rush. It makes your morning less chaotic! No phone nearby for the first 30 minutes of the day. Stretch and dry brush to wake up your body and then hydrate with a nice body oil.
• 2 to 3 times a week sports. I do pilates on mat and reformer, really the max!
• More walking with Billy. Fresh air and quality time with Billy, perfect combo!
• Drink plenty of water (1.5 to 2 liters per day): with tea, soup, juice or pimped water such as detox water with chia seeds or cranberry chipotle water
• Eat consciously – without scrolling or reading
• Schedule time to relax and have a good laugh with friends.
• Keep your house tidy, it gives you peace and space in your head.
• Going to bed on time is not always easy with my past in the hospitality industry!

What are your New Year's resolutions for this year?

Want to have the full weekly menu at hand in a clear overview? Download the menu with all recipes and handy QR codes to the full preparation method here. Perfect for printing or saving digitally!

5-Minute Core & Lower Body Workout
This series of exercises forms a full-body workout with a strong focus on the lower body and 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.

Adjustment 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? Opt for 4 circuits of 15 seconds each exercise.

Exercises

1. High Knees: Stand up straight and alternately bring your knees as high as possible towards your chest while jogging in place. Move your arms along for added intensity.
2. Squat Pulses: Get into a squat position and stay low. Make small up and down movements (pulses) without standing up all the way. Keep your core and legs active.
3. Plank with Hip Dips: Start in a plank position on your elbows. Lower your hips to one side under control, return to center, and lower to the other side.
4. Frog Jumps: Stand with your feet wide apart and lower into a deep squat position. Explosively jump forward, land softly, and repeat. Try to jump as far as you can.
5. Side Lunge: Step one leg out to the side while keeping the other leg straight. Sink 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: in addition to healthy eating and exercise, 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 the removal of waste products.

Tips to drink more water:

• Place your water bottle or glass directly in your field of vision or within reach.
• Use a smaller water bottle that empties faster; this will motivate you to refill more often.
• Choose a beautiful drinking bottle that makes you happy.
• Always take a drink with you on the road.
• Drink water in a way that is comfortable for you – hot or cold , anything goes.
• Eat more foods with a high water content, such as cucumber, lettuce, watermelon, tomato and zucchini .
• Pimp your glass of water with for example my cranberry chipotle mix from N'sane, sooo delicious!