No! I don't think you need to use protein supplement

Unless you are planing to compete at the next body building meeting!

Outside of the power training context, I belive extra protein is not needed at all.

Here is why:

• I don't think it's healthy food that you can use long term
• It's pricey! - Count around an extra $100-$200/month - needs to fit in your budget
• You don't really need it.
• It's not really an eating habit you want to maintain on the long term for the previous reasons.

That said, I used it for 3 months and saw significant increase in my muscle volume.

I believe extra protein together with 3 x 2 hour power building sessions/week were the key to this success.

However, maintaining that rhythm on the long term is very challenging. After a few months, you motivation can drop together with your muscle mass.

Do you really need the extra muscle volume? - If it's just for the looks, your level of motivation might quickly drop! - What about the strain on joints and overall body - Think long term!!! - is lifting heavy weights your best approach?

If you stop after training for 3 to 6 months, you are back at your starting point within 6 months.

Can your self esteem take it?

That's all for now :)

By the way... Low sugar yoghurt???? No way!!! Go for sugar free yoghurt absolutely!!!

For breakfast? - whole grain cereals with fruit!!! Fruit for breakfats is good!! - Fresh fruit shakes - more on breakfasts coming soon...

No! I don't think you need to use protein supplement

Unless you are planing to compete at the next body building meeting!

Outside of the power training context, I belive extra protein is not needed at all.

Here is why:

• I don't think it's healthy food that you can use long term
• It's pricey! - Count around an extra $100-$200/month - needs to fit in your budget
• You don't really need it.
• It's not really an eating habit you want to maintain on the long term for the previous reasons.

That said, I used it for 3 months and saw significant increase in my muscle volume.

I believe extra protein together with 3 x 2 hour power building sessions/week were the key to this success.

However, maintaining that rhythm on the long term is very challenging. After a few months, you motivation can drop together with your muscle mass.

Do you really need the extra muscle volume? - If it's just for the looks, your level of motivation might quickly drop! - What about the strain on joints and overall body - Think long term!!! - is lifting heavy weights your best approach?

If you stop after training for 3 to 6 months, you are back at your starting point within 6 months.

Can your self esteem take it?

That's all for now :)

By the way... Low sugar yoghurt???? No way!!! Go for sugar free yoghurt absolutely!!!

For breakfast? - whole grain cereals with fruit!!! Fruit for breakfats is good!! - Fresh fruit shakes - more on breakfasts coming soon...

Energizing and healthy food and liquids

This one is the obvious and yet forgotten so often.

Your health is priority number one.

Having healthy meals, drinking enough, no junk food, etc, are all habits which should come on top of your priorities.

No need to be fanatic about it or overdoing it

Having a healthy life style is a choice.

It is the result of trained habit patterns and conscious decisions and awareness.

Exercise

At least a couple of hours a week.

Take frequent breaks.

Move your body whenever you can.

Choose for bicycle rather than car.

Contact with nature

That's where we come from.

Part of our mind patterns are purely instinctual.

Nature contains a part of the our "inner plan".

By going in nature we reconnect to what is beyond civilization.

This life force in us is an essential part of our being.

Human health is the expression of a harmonized inner life flow. Nature expresses this harmonized life flow all the time: trees, animals, forest, nature.

By being in nature, we fine tune our bodies and connect them with natural harmony.

Rest

This is again the need of nature.

Working extreme long hours or draining your resources leads to faster decay.

Rest is part of the natural cycle or rhythm of nature.

Failing to respect that rhythm goes against a natural law.

Listen.

No need to pay the price.

Valuable and exciting goals and activities

Energizing the mind. Boredom kills you.

It disconnects you from life.

Excitement wakes up life force and energizes your being.

Focus on what thrills you.

Look for what truly excites you.

You'll feel a boost of energy and the sudden realization that you are in tune with your spirit.

Something apparently responds...

Emotional freedom

Worries, fears and doubts are a drain on your system.

Negative past experiences have the same effect.

Your emotions can be this pure powerful channel of energy.

Frictionless, synchronized.

Become superconductive and focus on action, risk and initiative.

Be a stress free zone

Protect your personal space by having clear boundaries.

You are the most important person in your life.

If you can't function anymore, who benefits from it?

Being stress free means again having a harmonious flow of energy in your system.

When there is simply too much, the flow becomes turbulent and chaotic.

This drains your system because of excessive energy, lack of fluidity, too many inner frictions, too many sources of external control and will power.

Energizing and healthy food and liquids

This one is the obvious and yet forgotten so often.

Your health is priority number one.

Having healthy meals, drinking enough, no junk food, etc, are all habits which should come on top of your priorities.

No need to be fanatic about it or overdoing it

Having a healthy life style is a choice.

It is the result of trained habit patterns and conscious decisions and awareness.

Exercise

At least a couple of hours a week.

Take frequent breaks.

Move your body whenever you can.

Choose for bicycle rather than car.

Contact with nature

That's where we come from.

Part of our mind patterns are purely instinctual.

Nature contains a part of the our "inner plan".

By going in nature we reconnect to what is beyond civilization.

This life force in us is an essential part of our being.

Human health is the expression of a harmonized inner life flow. Nature expresses this harmonized life flow all the time: trees, animals, forest, nature.

By being in nature, we fine tune our bodies and connect them with natural harmony.

Rest

This is again the need of nature.

Working extreme long hours or draining your resources leads to faster decay.

Rest is part of the natural cycle or rhythm of nature.

Failing to respect that rhythm goes against a natural law.

Listen.

No need to pay the price.

Valuable and exciting goals and activities

Energizing the mind. Boredom kills you.

It disconnects you from life.

Excitement wakes up life force and energizes your being.

Focus on what thrills you.

Look for what truly excites you.

You'll feel a boost of energy and the sudden realization that you are in tune with your spirit.

Something apparently responds...

Emotional freedom

Worries, fears and doubts are a drain on your system.

Negative past experiences have the same effect.

Your emotions can be this pure powerful channel of energy.

Frictionless, synchronized.

Become superconductive and focus on action, risk and initiative.

Be a stress free zone

Protect your personal space by having clear boundaries.

You are the most important person in your life.

If you can't function anymore, who benefits from it?

Being stress free means again having a harmonious flow of energy in your system.

When there is simply too much, the flow becomes turbulent and chaotic.

This drains your system because of excessive energy, lack of fluidity, too many inner frictions, too many sources of external control and will power.

10 steps to max vitality - Outdoor practices

1/2 hour spare time? Great! Instead of just going for a walk, try one of these! Maximum benefit with minimum effort.

Have fun!

---------------------------

Jump in the water

Sea, river, mountain lake, ...

Dynamic breathing

Dynamically breathe in through your nose, breathe out through your mouth.

Walk bare feet

Grass, sand, ...

Light jog

Relaxed. No performance, just enjoying.

Auto body massage

Use your intuition.

Sing

Anything that comes to your mind. Try it! It’s great! Use your voice.

Have a healthy snack

Lack energy? Take a fresh fruit, dried fruits, muesli bar... Water or fruit juice for a drink.

Do some stretches + Body movement

Arms, legs, shoulders.

5 min inner gaze!

What gets you tired after a day is not just the energy you spent; it is the tension you cumulated. Relax! Sit, close your eyes and observe your breathing. Listen to nature's sounds, streaming water, birds, ...

Challenging sports

Running, mountain bike, surfing, sailing, mountain climbing, etc.

10 steps to max vitality - Outdoor practices

1/2 hour spare time? Great! Instead of just going for a walk, try one of these! Maximum benefit with minimum effort.

Have fun!

---------------------------

Jump in the water

Sea, river, mountain lake, ...

Dynamic breathing

Dynamically breathe in through your nose, breathe out through your mouth.

Walk bare feet

Grass, sand, ...

Light jog

Relaxed. No performance, just enjoying.

Auto body massage

Use your intuition.

Sing

Anything that comes to your mind. Try it! It’s great! Use your voice.

Have a healthy snack

Lack energy? Take a fresh fruit, dried fruits, muesli bar... Water or fruit juice for a drink.

Do some stretches + Body movement

Arms, legs, shoulders.

5 min inner gaze!

What gets you tired after a day is not just the energy you spent; it is the tension you cumulated. Relax! Sit, close your eyes and observe your breathing. Listen to nature's sounds, streaming water, birds, ...

Challenging sports

Running, mountain bike, surfing, sailing, mountain climbing, etc.

Get fit - I don't have time

When you say: "I have no time", you are in fact saying: "I have other priorities".

This is fine. It is okay. We all have very busy lives. The trick to create time is to block space in your agenda. Make a choice, like twice 1 one hour somewhere in the week.

The second step is to focus on a way of exercising or training which is fun, exciting, social, energizing, etc. The fun aspect of training is essential. If your training is purely based on discipline and long term goals, forget it, it won't work.

To succeed, exercising must be fun and flow naturally for you. Surround yourself with people who train. Get to meet new friends and make training a more social event. Give yourself a teat or do something together after training. That way, motivation will double.

Enjoy!

Get fit - I don't have time

When you say: "I have no time", you are in fact saying: "I have other priorities".

This is fine. It is okay. We all have very busy lives. The trick to create time is to block space in your agenda. Make a choice, like twice 1 one hour somewhere in the week.

The second step is to focus on a way of exercising or training which is fun, exciting, social, energizing, etc. The fun aspect of training is essential. If your training is purely based on discipline and long term goals, forget it, it won't work.

To succeed, exercising must be fun and flow naturally for you. Surround yourself with people who train. Get to meet new friends and make training a more social event. Give yourself a teat or do something together after training. That way, motivation will double.

Enjoy!

I am new to fitness, any tips on where to start?

You can come to training for various reasons: loosing weight, getting fitter, social contacts, etc. Many people join the gym because they know working out is good for them.

Gyms can be up to 80% women. If you want to work on your figure, your approach will obviously be very different than if you just want to relax and have some fun.

If you feel you have no time to work out, then create the time.

If you want to decide for a gym, for yourself or for your children, check beyond the price list! Check the staff's experience, check the quality of the training and the spirit of the gym. Some gyms are friendly and cozy. Some others are bigger and more impersonal. It's important that you feel good in the place you train.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

I am new to fitness, any tips on where to start?

You can come to training for various reasons: loosing weight, getting fitter, social contacts, etc. Many people join the gym because they know working out is good for them.

Gyms can be up to 80% women. If you want to work on your figure, your approach will obviously be very different than if you just want to relax and have some fun.

If you feel you have no time to work out, then create the time.

If you want to decide for a gym, for yourself or for your children, check beyond the price list! Check the staff's experience, check the quality of the training and the spirit of the gym. Some gyms are friendly and cozy. Some others are bigger and more impersonal. It's important that you feel good in the place you train.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

What is your own favorite training approach?

I have been competing as a Judoka. At the age of 25, I ended 3rd in the Dutch championships. At a certain stage, I decided to give priority to teaching sports, so gave up competing at high level (this was requiring a 20 hours a week training schedule!). Now I teach Judo to children. When I have time off, I do some jogging, squash, sometimes workout, usually with weights.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

How many times a week should I be training?

Start with training 1 or 2 times a week. The body has to get used a new rhythm, specially if you did not train for many years. When you start by working out 4 times a week, your motivation might go down very fast. It is always good to keep balance with other areas in your life.

For top sports people, the line between being in perfect shape and actually getting sick can be very thin. This is because they push their bodies very hard.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

What is your own favorite training approach?

I have been competing as a Judoka. At the age of 25, I ended 3rd in the Dutch championships. At a certain stage, I decided to give priority to teaching sports, so gave up competing at high level (this was requiring a 20 hours a week training schedule!). Now I teach Judo to children. When I have time off, I do some jogging, squash, sometimes workout, usually with weights.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

How many times a week should I be training?

Start with training 1 or 2 times a week. The body has to get used a new rhythm, specially if you did not train for many years. When you start by working out 4 times a week, your motivation might go down very fast. It is always good to keep balance with other areas in your life.

For top sports people, the line between being in perfect shape and actually getting sick can be very thin. This is because they push their bodies very hard.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Why is nutrition so important?

I have no training as a dietician, so I tend to refer the gym's members to a specialist.

Balance and quality of life are essential. Excesses have always negative repercussions.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Is it better to focus on one discipline or to diversify my training approaches?

It mainly has to do with the time you have available. If you have time, diversifying is good, it's more fun. But it means you need to train more than once a week. Training in various disciplines has the risk of making you lose your focus. Try to find a rhythm which suits you.

I would say that shifting sports is excellent... It mainly depends on your motivation. If I had time, I would practice 3 or 4 different sports myself. If you opt for 2 trainings a week, my advice is to combine for instance aerobics and fitness, or tae bo and power training.

Changing rhythm, schedule or program ads fun as well and keeps your training alive.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Why is nutrition so important?

I have no training as a dietician, so I tend to refer the gym's members to a specialist.

Balance and quality of life are essential. Excesses have always negative repercussions.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Is it better to focus on one discipline or to diversify my training approaches?

It mainly has to do with the time you have available. If you have time, diversifying is good, it's more fun. But it means you need to train more than once a week. Training in various disciplines has the risk of making you lose your focus. Try to find a rhythm which suits you.

I would say that shifting sports is excellent... It mainly depends on your motivation. If I had time, I would practice 3 or 4 different sports myself. If you opt for 2 trainings a week, my advice is to combine for instance aerobics and fitness, or tae bo and power training.

Changing rhythm, schedule or program ads fun as well and keeps your training alive.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Nutrition tips?

Find a rhythm in the way you eat and drink. Never starve yourself! Compare the body to an engine. If you run out of fuel, you need to recharge, regain what you need.

If you want to work on your figure, the way your eat is essential. Most of the times you don't need to follow a strict diet, but you need a good balance in what you eat. Doing the workout is not enough, you need regular meals. Have good healthy snacks between the meals at 10 am and 4 pm. If you get hungry during the day, it's essential that you take a snack.

Eating some chips once a week is not a problem. If 90% of your diet is in balance, it's a good result.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Nutrition tips?

Find a rhythm in the way you eat and drink. Never starve yourself! Compare the body to an engine. If you run out of fuel, you need to recharge, regain what you need.

If you want to work on your figure, the way your eat is essential. Most of the times you don't need to follow a strict diet, but you need a good balance in what you eat. Doing the workout is not enough, you need regular meals. Have good healthy snacks between the meals at 10 am and 4 pm. If you get hungry during the day, it's essential that you take a snack.

Eating some chips once a week is not a problem. If 90% of your diet is in balance, it's a good result.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

How long before workout should I eat?

The ideal is to have a light meal (sandwich, soup, etc.) 1.5 to 2 hours before training. Pastas are good as well because they give you good a boost in the carbohydrates you'll need in your training.

If you train for more than an hour, you can regenerate with a muesli bar or some fruit as tennis players or cyclists do. Chocolate might feel a bit heavy.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

What about sport drinks?

As soon as you start sweating, you lose minerals. Sport drinks can partly compensate that loss. Always drink a few zips so that both liquid and minerals stay healthily in balance in you body. It is always good to drink water in small amounts when training. One disadvantage with sport's drinks, is that they are sweet, so they tend to make you even more thirsty.

Be sure you don't drink too much at once, it can create cramps or discomfort.

In a one hour Tae bo lesson, I usually have 1 or 2 short drink breaks. I recommend to only have a few zips, not a whole 500 ml at once!

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

How long before workout should I eat?

The ideal is to have a light meal (sandwich, soup, etc.) 1.5 to 2 hours before training. Pastas are good as well because they give you good a boost in the carbohydrates you'll need in your training.

If you train for more than an hour, you can regenerate with a muesli bar or some fruit as tennis players or cyclists do. Chocolate might feel a bit heavy.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

What about sport drinks?

As soon as you start sweating, you lose minerals. Sport drinks can partly compensate that loss. Always drink a few zips so that both liquid and minerals stay healthily in balance in you body. It is always good to drink water in small amounts when training. One disadvantage with sport's drinks, is that they are sweet, so they tend to make you even more thirsty.

Be sure you don't drink too much at once, it can create cramps or discomfort.

In a one hour Tae bo lesson, I usually have 1 or 2 short drink breaks. I recommend to only have a few zips, not a whole 500 ml at once!

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

What about extra protein, and other body building supplements?

If you decide to take that line, it's important you ask for advise from a trainer who is familiar with these matters. These products are fine but you should know how to use them. These products are safe and naturally generated by your body.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Should I use food supplements?

When you have a busy life style, vitamin supplements can be useful. The most important is always to eat healthy and with variation. Vitamins are only something extra.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

What about extra protein, and other body building supplements?

If you decide to take that line, it's important you ask for advise from a trainer who is familiar with these matters. These products are fine but you should know how to use them. These products are safe and naturally generated by your body.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Should I use food supplements?

When you have a busy life style, vitamin supplements can be useful. The most important is always to eat healthy and with variation. Vitamins are only something extra.

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Are there any substances I should not use?

Yes! When you come to doping things become really tricky! You might not believe it but in some cases even amateurs use doping for extra fast muscle building. If you work with weights, the temptation can be important because you get fast results. This is an immense risk! You can actually overdose from doping substances! Unfortunately, there has been some fatal cases.

On top of that keep in mind countless negative side effects! My advise is to stay away form any form of doping! Be sure you train in a "clean" environment!

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Are there any substances I should not use?

Yes! When you come to doping things become really tricky! You might not believe it but in some cases even amateurs use doping for extra fast muscle building. If you work with weights, the temptation can be important because you get fast results. This is an immense risk! You can actually overdose from doping substances! Unfortunately, there has been some fatal cases.

On top of that keep in mind countless negative side effects! My advise is to stay away form any form of doping! Be sure you train in a "clean" environment!

-------------------------------------------------------------
Extract from a short interview with Haaije Pijl

Change my diet - I don't know where to start

Here are some common unhealthy eating patterns

•Late dinner

•Lots of snacks

•No regularity in the meals

•No breakfast

•Only 2 meals a days

•Large meals with second serving

•Sweets, candy bars, etc

•Poor in vegetables

•Poor in fruit

•Lots of meet and fish

•Lots of bread

Do you recognize any of these?

Here is what you can do for a start: simply choose one of these and replace it by a better pattern. No need to take a drastic step. We are talking about a very simple and small affordable step you can take.


Here are some healthier examples:

•Regular meals

•Replace bad snacks by good snacks (fruit, muesli bar, etc.)

•Cook smaller meals

•More veggies, less meat

•Buy more fruit

•…

Give yourself 1 week to establish 1 simple change and nothing else. Just choose one, write it down on a "post it" and stick it on your fridge as a reminder.

Once this habit feels established and natural for you, focus on a new step.

Choose what feels natural for you, something which does not require a big effort.

The key for long term success with eating patterns is to focus on fun, healthy and enjoyable food, and find out natural habit patterns that fit you.


Enjoy!

Change my diet - I don't know where to start

Here are some common unhealthy eating patterns

•Late dinner

•Lots of snacks

•No regularity in the meals

•No breakfast

•Only 2 meals a days

•Large meals with second serving

•Sweets, candy bars, etc

•Poor in vegetables

•Poor in fruit

•Lots of meet and fish

•Lots of bread

Do you recognize any of these?

Here is what you can do for a start: simply choose one of these and replace it by a better pattern. No need to take a drastic step. We are talking about a very simple and small affordable step you can take.


Here are some healthier examples:

•Regular meals

•Replace bad snacks by good snacks (fruit, muesli bar, etc.)

•Cook smaller meals

•More veggies, less meat

•Buy more fruit

•…

Give yourself 1 week to establish 1 simple change and nothing else. Just choose one, write it down on a "post it" and stick it on your fridge as a reminder.

Once this habit feels established and natural for you, focus on a new step.

Choose what feels natural for you, something which does not require a big effort.

The key for long term success with eating patterns is to focus on fun, healthy and enjoyable food, and find out natural habit patterns that fit you.


Enjoy!

Think long term

What kind of training rhythm can you sustain without major effort?

Allow a period of 3 to 6 months to reach your initial target

Once you reached your initial target, all it takes can be four 20 minutes sessions a week to maintain your physical fitness.

Don’t over train!

Allow a minimum of 36 hours recovery between two training sessions on the same muscle group.

Combine exercise and nutrition strategies

Eat 3 light meals a day (one serving) + 3 snack meals in between.

Have a good breakfast!

Bananas, fruits, muesli bars, shakes for snacks

Diversify your training approach

gym, swim, jog, bike, fitness, etc.

Enjoy the outdoor

It not only energises your body but clears your mind as well

One day every week let go of your discipline

Eat anything you want, eat what you feel like, just let it go, relax!

Enjoy!!!

Have fun! Make any of your training quality time...

Think long term

What kind of training rhythm can you sustain without major effort?

Allow a period of 3 to 6 months to reach your initial target

Once you reached your initial target, all it takes can be four 20 minutes sessions a week to maintain your physical fitness.

Don’t over train!

Allow a minimum of 36 hours recovery between two training sessions on the same muscle group.

Combine exercise and nutrition strategies

Eat 3 light meals a day (one serving) + 3 snack meals in between.

Have a good breakfast!

Bananas, fruits, muesli bars, shakes for snacks

Diversify your training approach

gym, swim, jog, bike, fitness, etc.

Enjoy the outdoor

It not only energises your body but clears your mind as well

One day every week let go of your discipline

Eat anything you want, eat what you feel like, just let it go, relax!

Enjoy!!!

Have fun! Make any of your training quality time...

You want to change but don't know where to start?

• You are happy with your diet but still lack energy?
• You lack overall vitality?
• You want to do some exercise but lack support in your environment?
• The gym is not for you but you still want to do exercise?
• You are just starting training and you would like some fitness tips?

What coaching can do for you...


Be happy with your body

Relax and have fun!

Simple ways to energise your body

Develop your vitality

Discover some basics of outdoor training

Morning vitality techniques

Make the best of your rest periods

Find your own exercising style

Find your diet

Develop exercising approaches and strategies

You want to change but don't know where to start?

• You are happy with your diet but still lack energy?
• You lack overall vitality?
• You want to do some exercise but lack support in your environment?
• The gym is not for you but you still want to do exercise?
• You are just starting training and you would like some fitness tips?

What coaching can do for you...


Be happy with your body

Relax and have fun!

Simple ways to energise your body

Develop your vitality

Discover some basics of outdoor training

Morning vitality techniques

Make the best of your rest periods

Find your own exercising style

Find your diet

Develop exercising approaches and strategies