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Fitmaand, part 3

En zo zitten we al halverwege april en is dus onze fitmaand ook op de helft.
Ben je bewust bezig om te letten op je voeding en beweging?
Wij wel en zelfs onze eigen georganiseerde fitmaand is helpend voor ons zelf. Want ja wij zijn gewoon net als jij, mensen die vallen en weer op staan. Met een druk bestaan, het gezin, een baan, huishouden, boodschappen doen, koken en wat al niet meer. Maar we klagen niet, we zijn namelijk zelf in charge om het anders of beter te kunnen doen!

Realiteitscheck

Al vanaf het begin van het bestaan van Gezonde Dutchies proberen wij een realistisch weergave te geven van wie wij zelf zijn en wat past in ons leven. Wij houden namelijk ook echt van genieten en onszelf niet gek laten maken van wat er om ons heen gebeurd. Zoals het uitproberen van elk nieuw dieet, of elke dag in een sportschool zitten. Wij willen vooral laten zien dat je met een 80-20 regel je maat en balans kan houden. Dus doordeweeks houden wij ons goed aan gezonde en gevarieerde voeding en in het weekend bestellen wij ook een patatje of pizza en drinken we een borrel.

Onze 80-20 regel werkt zo:


Elke dag bewegen, 20-30 minuten wandelen, dus niet heel erg intensief.
Drie tot vier keer per week intensief bewegen/sporten 45-60 minuten.
Maandag tot en met vrijdag scherp zijn op gezonde en gevarieerde maaltijden alle momenten van de dag.
Weekend houd je een goede basis vast, maar kun je prima snacken of een borrel drinken.

Onze opdracht aan jou deze week is: Doe een reality check! Wat zijn je doelen? Wat doe je al goed? Wat wil je verbeteren? Is er ruimte om te genieten en te ontspannen? Sport je voldoende? Eet je gevarieerd en gezond? En dan de hamvraag: Wat is haalbaar en past het in de 80-20 regel?

We hebben al twee weekmenu’s gemaakt voor de afgelopen twee weken. Ga met deze weekmenu’s aan de slag voor week 3. Je kunt de maaltijden van beide weken nu voor deze week mixen.

Weekmenu-1-Fit-MaandDownload
Weekmenu-2-Fit-MaandDownload

Ook hebben we een nieuw workout schema. Dit keer de buik/core. En online doen we een plank-challenge. Dus succes maar weer! Zet hem op.

Workout-schema-buikDownload
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