This month’s tip: Feeling satisfied without overeating! Feeling fuller after eating

Is there anyone who doesn’t enjoy feeling satisfied after eating? By choosing the right foods, you can fill yourself up and boost your energy. Here are 8 tips to help you.

1. Eat Fiber-Rich Foods: High-fiber foods, such as whole grains, legumes, vegetables and fruits, take up more space in your stomach and keep you feeling full longer. As well as aiding digestion, they also promote a healthy weight.

2. Protein-rich foods: Protein-rich foods include lean meats, fish, eggs, dairy products, nuts, and seeds.

3. Consuming fat-rich foods, such as avocados, olive oil, nuts and oily fish, can help you feel full for longer periods of time. Additionally, they provide your body with essential nutrients.

4. Slow down and chew thoroughly when eating: By eating slowly and chewing thoroughly, your body can send the satiety signal to your brain. Overeating can be prevented by doing this.

5. Drink water: Sometimes thirst is mistaken for hunger. Try drinking a glass of water before eating to see if you’re just thirsty.

6. Consume foods with low energy density: Low energy density foods contain relatively few calories per gram. Many vegetables and fruits fall into this category.

7. Avoid overeating by serving smaller portions. Serve your meals on smaller plates and bowls, for example.

8. Prepare meals and snacks ahead of time: Planning your meals and snacks in advance can help you make healthy choices

Be careful not to overeat.

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X-Fittt: lose weight with full reimbursement from your health insurance

X-Fittt at InTension has been in full swing since May. More than 50 people have signed up!

Combining sports with the nutrition app and coaching conversations with lifestyle coach Steffan is effective to help you improve your lifestyle. Every health insurance policy reimburses the guidance, which has been proven to be more effective than many other lifestyle programs.

A BMI above 28 (or 26 with complications such as diabetes, cardiovascular disease, etc.) is required for participation. Referrals from your GP can be used to schedule an intake. Referral letters are available at the entrance of InTension. Simply send an email to stefan@x-fittt.nl after completing the form. In addition to scheduling an intake, he provides further personal guidance.

For further questions, you can also email him or speak to him in the mornings on Monday, Tuesday, Wednesday, or Friday. Fill out the contact form to find out if the Xfittt lifestyle program is right for you. For more information, watch the video here.

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Workshop Yin Yoga XL & Sound

Sunday afternoon, December 17 from 4:00 PM to 5:30 PM, our yoga instructor José will present a special workshop combining Yin Yoga & Sound. As you practice yin yoga postures, you will listen to your body as you connect them to sound. By making contact with your body on subtle layers, you can achieve total relaxation, softening, and transformation. In this workshop, you will learn what the vibration of sound can mean for your presence and awareness. In the busy month of December, a magical combination with Yin Yoga can help you regain balance. Take advantage of this wonderful afternoon as a gift to yourself this Christmas!

Register via jose@in-tension.nl. Costs: €20.00 for members, €30 for non-members

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Healthy Lifestyle Intervention (GLI) X-Fittt

With X-Fittt, you can lose weight responsibly and adopt a more active, healthier lifestyle. People who are overweight, inactive, and have unhealthy lifestyle habits are the main targets of X-Fittt GLI. A unique combination of exercise, nutrition, and professional guidance makes up X-Fittt GLI. The first groups within the X-Fittt GLI trajectory will begin within InTension Health Club as soon as possible. X- Fittt GLI is always guided by an accredited lifestyle coach. At InTension, this is Steffan Schobben, a fitness trainer and personal trainer. Sign up now, as the first intakes have already taken place! You can contact us by emailing steffan@x-fittt.nl.

This program has helped thousands of participants gain a healthy weight. You learn how to live a healthy lifestyle through the program.

Members of InTension can receive free guidance if their general practitioner, internist, or specialist refers them. The process starts immediately after a referral customer schedules an intake. Payment for the program is done through your health insurance and is included in the basic package. Could this be the beginning of your healthy lifestyle? You can register right now!

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ACTIVITIES CALENDAR

This spring and summer we will be offering various challenging workshops, special classes and fun events to our members! We are looking forward to this! No doubt you are too!

Click here to see our Activity calendar.

Check out a few of our activities on the calendar…BE READY FOR ACTION!

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Schedule of group lessons for June

The group lessons we offer in June already follow a PRE-summer schedule! We are facing a quieter period at the moment, so this grid is adapted to that. You can find the updated schedule for June on www.in-tension.nl or by clicking the attached link:

Click here to see our new Summer Schedule ->

To prevent the lesson from being canceled in advance due to insufficient participants during the upcoming quieter period, please reserve your spot in advance.

The official SUMMER SCHEDULE begins in July!

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Bonnie Mols: June’s athlete of the month

Bonnie Mols, 49, has been named June’s athlete of the month! As a working mother with two children, this nurse has been with InTension for over 13 years. She still works out three times a week at InTension. She also does Personal Training sessions with Personal Trainer Lorenzo to take that extra step toward reaching her goals.

Her favorite group classes are POWER, HIT IT, and X-CORE. She really enjoys the relaxed atmosphere at InTension. Through sports, she aims to stay confident and happy. After training, she always feels better! Congratulations to Bonnie on being named Athlete of the Month for June! She will receive her membership free of charge in June!

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Autumn Group lesson schedule

From September, the PACKED new autumn group class schedule will go into effect. You can register for our group lessons through our reservation system. Starting in September, you will see the new SCLPT classes on the schedule on Tuesday evenings, Thursday mornings, and Sunday mornings! You will see a few classics back on the schedule, too; AERIAL YOGA (now on Tuesday evenings), the second Spinning class on Friday morning, and the second yoga class on Sunday morning. The schedule is available on our website, www.in-tension.nl, at our reception, or you can follow the link.

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Health tip of the month: make a delicious and healthy breakfast cake! 

Cake for breakfast. Who wouldn’t want that? This cake (that tastes like cheesecake) is delicious and a great option to eat for breakfast. You can also serve it with coffee or tea.

Ingredients (20 cm spring form pan)

For the crust:

  • 80 grams (gluten-free) oatmeal
  • 90 grams of mixed nuts
  • 65 grams of coconut oil
  • 4 Medjool dates
  • Pinch of salt

For the filling:

  • 550 grams (lactose-free) kwark
  • 1 tbsp lemon juice
  • 1 tbsp vanilla extract
  • Splash of maple syrup

Cooking method:

Preheat the oven to 175°C and line the spring form pan with baking paper.

Mix all ingredients for the crust in a food processor until finely ground. Spread this mixture over the bottom of the spring form pan. Use a wet spoon to press it down if you’re having trouble getting it even and flat with your fingers. Bake the crust in the oven for 8 minutes. To make the filling, stir all the ingredients together and let it sit for 5 minutes. Then pour the filling on top of the crust and leave it in the oven for 35 minutes. Then let it set in the fridge for at least 3 hours and top it off with your favorite fruit!

Nutritional value

One serving (1/8 of the pie) contains 225 kcal, 22 grams of carbohydrates, 8 grams of protein, and 11 grams of fat.

Enjoy!

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NEW: SclptCycle

We will soon transform our spinning room into a party location with the latest SclptCycle class from House of Workouts. SclptCycle is the newest thing on the scene of full-body workouts. During this high-energy cycling workout, we use Sclpt® tubes to train the core and arm muscles. This workout will seriously challenge your endurance, leg muscles, and upper body muscles in this 45-minute workout, and you will quickly burn 600 calories. SculptCyle is also super high energy because .of the party music! Thanks to the high energy of the instructors, the swinging choreography, and the exciting music, the SclptCycling class doesn’t feel like a workout, more like a party! You can find it on our schedule starting in September on Tuesday evenings at 18:30, Thursday mornings at 09:30, and Sunday mornings at 10:30. Enjoy the ride!

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