The start of the new is traditionally a time when most of us jump into new habits to seek better for ourselves. But why wait in the first place? 🤔 Isnt health something we should focus on year round, not just when the clock hist 00:00 at the 1st of January? Its exactly this mindset that often keeps us stuck. Instead of understanding health and wellbeing are a long-term and infinite game. "you won't wake up one day and suddenly win at health" 🤯 No, it's a consistent effort to keep and stay healthy. So lets 2025 not be another year where good intentions fade quicker than the snow that falls nowadays. But create daily focus on what matters most to you. Starting with 1 simple habit that helps you feel like your best self/ 👉Not sure where to start? Take the wheel of life exercise to identify the area of your life that needs the most attention. Also to keep you accountable and have more options to join the community call, I will be hosting 2, 30minutes call a week from next week onwards. Please let me know your best availability or select one option in the polls. With that being said I wish everyone a powerful start of the new year. That feels aligned with the person you want to become. Making space for you biggest desires to come true 🙌 PS. lastly to kick of your health journey of 2025 the best way. I created 2 new resources in the nutrition classroom. Go check them out! A printable grocery list with pictures (handy for shopping with the kids as well) and a vitamin and mineral cheat sheet. To easily get your most important nutrients in.

🚀 Your future self is waiting for you—but are you letting your old self hold you back? In our latest call, we dove deep into breaking free from the old self. Often controlled by the amygdala, always scanning for fear, holding us back from growth and change. This is the voice that keeps us in our comfort zone—but also keeps us stuck. ✨ We explored a powerful future self-visualization to help you see the thriving, confident, energized, and in control version of yourself. 💡 And shoutout to Boris for sharing his insights that been getting him results: ✅ Cook at home to eat more of what you enjoy while staying on track. ✅ Be mindful of where your calories come from—you don’t need to count them when you’re aware of the basics. ✅ Take small, intentional steps that fit your lifestyle for long-term success. 🔥 If you missed it or want to revisit these transformative ideas, watch the call now: https://youtu.be/2bcOUywygrI 💬 Comment your biggest takeaway after watching, or let us know what’s holding your old self back! Let’s keep building your best future together.

It was a WILD ride if you ask me🎢 2024 was one of the most challenging years of my life honestly. Seeing once again, there lies tremendous value in being resilient in difficult times. Having a foundation of habits that carries you forward and helps you maintain high energy levels, good health, and a positive outlook on life. I have to admit, that I allowed work to affect my mental peace and quality time with people close to me at times. Something that for 2025 has my biggest priority for changing. In a successful online community the CEO of a 300K$ a month company shared this perspective about health: "Health isn't some self-care" BS; it's the engine that runs everything else." Or the rule Tony Robbins lives by that keeps him fit and making millions well into his 60s: “𝐀 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐩𝐞𝐫𝐬𝐨𝐧 𝐡𝐚𝐬 𝐚 𝐭𝐡𝐨𝐮𝐬𝐚𝐧𝐝 𝐰𝐢𝐬𝐡𝐞𝐬, 𝐛𝐮𝐭 𝐚 𝐬𝐢𝐜𝐤 𝐩𝐞𝐫𝐬𝐨𝐧 𝐣𝐮𝐬𝐭 𝟏.” Imagine what can truly change for you, your finances, your family and loved ones, by making your health and well-being a daily priority 🤯 No guesswork, follow the "Breathe, Release, Thrive method". Focus on the 5 daily habits of fit people, and you will be unrecognizable by summer 😎 Let's make health our number 1 priority and value for 2025 and Im here to support you all in that! Looking back I couldn't be more proud being here. For everything that's been overcome and achieved. What are your proudest moments of the year or achievements you want to share? 👇 With that being said, I wish everyone a beautiful end of the year. Let go of what no longer serves you, and open the door to the best version of yourself 💌 2025 Will be the year that shows you how capable you truly are Koen

⏩My Fitness Journey: A Kickoff with Skipping Rope As part of my commitment to getting fitter, leaner, and stronger, and to build my mental health and confidence, I’ve taken an exciting first step: I bought a professional skipping rope. One of my side goals is to be able to skip rope like the pros within a year. This goal is not just about fitness but also about conquering challenges I’ve faced since childhood. Coordination has always been a struggle for me, and my lack of depth perception made ball sports and many team sports difficult to participate in. Skipping rope is not only a personal challenge but also a way to prove to myself that I can master something I once thought was out of reach. Why Skipping Rope? • Physical Benefits: It’s a full-body workout that will improve my endurance, strength, and agility. • Mental Health: Learning something new and mastering it over time will build confidence and resilience. • Fun Challenge: It’s a skill-based activity, and seeing progress over time will keep me motivated. 😈My Plan for Skipping Rope: 1. Start Small: • Begin with short sessions (1-2 minutes at a time) to build basic rhythm and coordination. • Focus on simple jumps, gradually adding variations as I improve. 2. Practice Consistency: • Commit to practicing skipping rope at least 3 times a week, even for just 5-10 minutes. 3. Track Progress: • Keep a journal to note down improvements—longer sessions, fewer mistakes, or mastering new techniques. 4. Learn Techniques: • Watch tutorials and practice advanced moves like double-unders and crossovers as I build confidence. 5. Celebrate Milestones: • Acknowledge small wins, like skipping for a full minute without stopping, to stay motivated. ⚠️A Note to Myself: Skipping rope is more than just a fitness activity; it’s a chance to overcome past frustrations and prove that I can master something I once found difficult. With patience, practice, and persistence, I’ll get there—one jump at a time.

You start something new for a reason, but life’s overwhelm and past challenges can make it hard to keep the momentum going. That’s why I’ve created a system that, WHEN FOLLOWED, is unbeatable. Organize your life around these 5 pillars, and you’ll see massive changes—radiating confidence, full of energy, and in the best shape of your life! 1. Plan & Organize 🗂️ “Because if you fail to plan, you plan to fail.” It’s not about having more time—it’s about clarity: knowing what you value and the most efficient way to get there. This allows you to get better results in less time (hello, 80/20 rule!) while having more time for family, career, and what makes you happy. How? 🛠️ 1️⃣ Wheel of Life: Be honest about each area of your life for clarity. 2️⃣ Find Your Why: Like your life depends on it—this creates alignment. 3️⃣ Set SMART Goals: Specific, measurable goals bring focus. 4️⃣ Take Small Daily Actions: Celebrate wins to build momentum. 5️⃣ Reflect & Improve: Celebrate what’s going well and tweak what can be better to keep growing. 2. Get Your Vitamin D ☀️ • 🌅 Go outside during the first hour of daylight before checking your phone. • 🕒 This supports your circadian rhythm: serotonin in the morning & melatonin at night. • 🚫 Avoid blue light 1 hour before bed (use blue light blockers/glasses). • 💊 In winter, supplement Vitamin D + K2 (for absorption). Aim for 5,000 IU daily. 3. Resistance training 🏋️ • 🗓️ 3x a week: Full body for weight loss. • 🗓️ 4x a week: Upper/lower split for muscle building. • 🏋️ Focus on compound movements: Squats, push-ups, pull-ups, rows, dips, deadlifts, and shoulder presses. • 🔢 Reps: 8-12 for muscle growth, 12-15 for weight loss. • 🔄 Use progressive overload: Increase weight, slow the movement, or add resistance when you max out your reps.