CategoriesLifestyle Nutrition

5 Ways to Avoid Overdoing It at the Holidays

  1. Don’t show up hungry. The best way to avoid overdoing it on the cheese plate before dinner even starts? Don’t show up hungry! Try eating a protein rich snack an hour before the party starts. With something already in your stomach you’re more likely to snack moderately instead of feasting on the first thing you see. 

  1. Delay gratification. Practice delayed gratification instead of restriction. Don’t deny yourself, delay yourself. If you want to have a drink, try waiting an hour after the party starts to have the first one. If you love sweets, try saving them for the end of the day. Restriction will likely result in overconsumption while delaying will not.

  1. Conscious indulging. Choose to indulge! Rather than mindlessly eating whatever is put in front of you, scan the table for your absolute favorite food and go for it. Enjoy the foods you love wholeheartedly and don’t consume for the sake of consuming. 

  1. Hydrate. It’s not uncommon for our brain to mistake thirst for hunger. If you find yourself constantly snacking and feeling a bit too full or bloated at the end of the day, mind your water intake. About half an hour before you start eating, try drinking 500ml of water. (It’s important to wait that half an hour so your gastric juices can get back up and running which will aid in proper digestion.)

  1. Be compassionate. Give yourself a break and permission to relax and enjoy.

CategoriesLifestyle Nutrition

6 Ways to Boost Your Immunity

Not only have we had to worry about the corona virus all year, it’s now the common cold’s time to shine. But have no fear: YOU are in charge of your health. Taking care of yourself on a daily basis can minimise the effects of any germs that just so happen to come your way. 

Here are 6 immune boosting activities that you can add to your daily schedule to stay happy and healthy this winter:

  1. Exercise – While daily movement and exercise are crucial to your health, rest is too. Make sure you’re not overtraining and when your body tells you to take a rest, take it!

  2. Sleep – aim to get between 7-9 hours of high quality sleep per night. Sleep is your body’s way of processing the day and preparing for tomorrow. Low quality sleep, or not enough of it, can weaken the immune system.

  3. Cold showers – we’ll let Wim Hof explain this one! And for those interested in cold water therapy, be sure to sign up for our 7th annual Nieuwjaarsduik on 2 January 2022. 

  4. Greens – sometimes it can be difficult to get your greens in. For those long, busy days we recommend supplementation. One of our favourites is Bob’s Best. One teaspoon goes a long way! 

  5. Vitamin C – the age old anti-cold supplement. Vitamin C is always a good idea, especially in the winter months. We like this one.

  6. Sunshine –  sunshine and fresh air are nature’s immune boosters. Even if the sun isn’t shining, spending 30 minutes outside every day is a great way to keep your system running smoothly. Especially when you’re feeling stressed (which can really weaken your immune system) spending a bit of time outdoors can do wonders.

We hope you’ll find these tips and tricks useful. We look forward to staying happy and healthy together all winter long!


4 Steps to Recovery

Recovery is the body’s process of re-building the energy that was broken down or lost through activity. Knowing when to enter recovery mode can be one of your most valuable self preservation tools. We tend to be able to do this on a larger scale; not a lot can come between us and taking our vacations. But what about on a day-to-day basis? Here are 4 steps to recovery that can help you better prepare yourself for tomorrow. 

Step 1: Determine your peak hours

These are the hours in your day in which you naturally feel the most enthusiasm for life. Maybe it’s first thing in the morning after you’ve had your coffee, or maybe it’s the last few hours of the day when you have some alone time. It’s different for everybody. Schedule your least favorite activities during these hours. They will take less energy and be over with faster. 

Step 2: Determine your slump hours

These are the hours in your day in which you just really can’t be arsed. Your energy is low, your enthusiasm to work or to play just isn’t there. Chances are you’d rather be sleeping. DON’T schedule your least favorite activities during these hours. It will only enforce that they are your least favorite!

Step 3: Schedule a break during your slump hours

Once you’ve determined your slump hours, EMBRACE THEM. Don’t feel guilty for your body’s natural circadian rhythm. Schedule a daily break during these hours, transforming them into a time you look forward to instead of a time you dread. 

Step 4: Decide how to use that break

A break can be as simple as tuning into a meditation app for 5 minutes, or as in depth as taking a 1 hour lunch and a 20 minute power nap. Determine the minimum break you need to feel genuinely refreshed and ready to finish the day with your best foot forward. 

Small exercises of introspection like this can make a big difference when it comes to productivity and recovery. Both are an important part of being able to do our best, whether in work life or home life. Now, enjoy your rest!


How Often Should You Train?

“How often should I train?” This is a question we hear often and the truthful answer is: it depends. 

What are your goals? What do you want to achieve through training at BodyTime? We break the answer down into a few parts:

“I want to get stronger”

If putting on muscle is your goal, it’s important that you are strength training a minimum of two times per week. Three times is preferred! We have 12+ strength classes per week and all of the strength classes follow the same program. This makes it easy for you to train the same muscle groups week after week with attention to timely progressions. This will result in hypertrophy or muscle growth. 

“I want to feel fit”

If feeling generally good in your body is what you’re seeking you can train as often as five times per week*. Because we offer a variety of classes you can take a different class every day and never get bored – or too sore! You can go the traditional route with strength and conditioning and then switch it up with more general physical preparedness classes like mobility and movement. 

*If you’re training 5x/week we recommend exploring our online and outdoor options, too!

“I want to lose weight”

If losing weight is your goal, it’s important to approach nutrition with just as much attention as you do training. Seeking professional* help in this area can be a game changer. Proper guidance can save you a lot of guesswork! 

We have 3 nutrition coaches on staff with all different areas of expertise. Send a message to to find out more.

We hope this post helps answer your question. Remember, whatever your goals, BodyTime is here to help you achieve them. 

See you soon at the gym!


Voedingssupplementen: Ja of Nee?

Voedingssupplementen zijn producten in de vorm van pillen, poeders, druppels, capsules of drankjes en bedoelt ter aanvulling  op de dagelijkse gezonde voeding. Tegenwoordig kan je alle vitamines en mineralen in de vorm van een supplement verkrijgen, de vraag is, welke supplementen voegen daadwerkelijk iets toe aan je gezondheid en welke zijn wellicht overbodig?


Multivitamine is het beste verkochte supplement in Nederland, multivitaminen is een verzamelnaam van een supplement waar meerdere (multi) vitamines inzitten. Hier zijn geen exacte richtlijnen voor dit betekent dat de samenstelling van diverse multivitaminen onderling erg kunnen verschillen. Als je een gevarieerd en gezond voedingspatroon hebt is een multivitaminen wellicht een overbodige toevoeging.  Kies liever voor een specifiek supplement i.p.v. een multivitaminen waarvan de waardes soms wel stijgen tot 200% van de aanbevolen dagelijkse hoeveelheid van deze betreffende vitamine.

Vitamine D

Vitamine D is nodig om calcium uit het lichaam op te nemen. Het is daarom belangrijk voor de groei en het behoud van stevige botten en tanden. Daarnaast speelt vitamine D een rol bij een goede werking van de spieren en het immuunsysteem. 90% van onze vitamine D status wordt bepaald door de aanmaak van vitamine D onder invloed van UVB uit zonlicht. Helaas is de zonkracht in Nederland maar enkele maanden sterk genoeg voor een optimale vitamine. Als vuistregel geldt; alleen als je schaduw korter is dan jezelf maak je vitamine D aan. Hierin is het advies om in de maanden waar een R inzit, vitamine D3 als supplement te nemen. Vitamine D komt voor in twee vormen, D2 en D3, D2 is de inactieve vorm en D3 is de actieve vorm, kies daarom voor vitamine D3 als supplement.


In principe kan je heel wat magnesium uit voeding halen mits je de juiste voedingsmiddelen eet . Magnesium zit onder andere in graanproducten, groente, noten en melkproducten. Het is nodig voor onder andere de vorming van bot en spieren en speelt een rol bij de goede werking van spieren en overdracht van zenuwprikkels. Tevens is er een verhoogde behoefte aan magnesium bij stress. Spierkrampen zijn een mogelijk gevolg van een tekort een magnesium, los gezien van het feit dat magnesium in de vorm van een supplement een positief effect kan hebben op het verminderen van spierkrampen is voldoende water drinken ook raadzaam bij spierkrampen. De goed opneembare vormen van magnesium zijn; magnesiumcitraat, magnesiumtauraat en magnesiumbisglycinaat.