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Own Your Health Again

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Julie M.

I just finished the 21 day challenge and I am in love with this program! Not only it helped me reach my weight objective but I learned so much about nutrition and its effects on my body that I feel I now own my choices in regards to what and when to eat! Nothing better than feeling you have the knowledge to manage your health and weight on your own! I especially like my Mondays when I do the water fast. That feels to me like the best way to start the week. A bit like a start over button after my little treats over the weekend. I also found so many new yummy recipes to keep meals fun and diverse! I would recommend it to anyone who wants to be in charge of their health and nutrition!

Joost S.

Finished the challenge, and wanted to share my results. Lost 8.5kg in 3 weeks. Fat dropped from 27.7% to 24.6% and BMI from 27 to 24.9. I did go to the gym 5 times a week too, so that helped, and I had enough energy for it. What we eat has the most impact though. Thanks to Manja for the support and advice along the way. May do the challenge again in a few weeks as it worked so well.

Mathilde L.

Thank you, Manja for having created such a program! I had postpartum kilos to let go of, and the sequence of diet was just perfect. Everything is explained in detail, with science-based information, support and steps. What I loved about it is that I just needed to follow the planning and refer to the course online whenever I shifted week. In 21 days I lost 4kg with a very minimum of workout. I wish I would have had this knowledge years ago! Now I know how to align my body healthily and effortlessly. Wishing you all the best in your journey too. You really get more than for your money for sure!

As long as I stay relatively lean, I can eat what I want.

That was the only concern I ever had. Until my best friend became ill. Her fight for health and life was incredible. She learned so much about what made her sick and how she can improve her life quality, about what food groups we can indulge in and which one's we should completely remove from our fridge and pantry. I eventually learned about Nutrition Science at Stanford and since then I don't stop being curious about nutrition. I don't believe in specific pills or shakes for a healthy regime. I believe in science. Hence everything you read here on the blog or in my courses shows sources.

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GUIDE TO

Eat Healthy in 21 Days

Introducing the 5 Principles of healthy nutrition
The role of nutrition when wanting to be more lean
How to start becoming more lean today
What is the 21-Day-Challenge

Free

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Eat Healthier in 21 Days

The 21-Day-Challenge to live more healthy & lean - broken down in 4 modules
Module 1: Preparation. We care to set you up for success
Module 2: Nutrition basics incl. 3 recipe books with 200+ recipes
Module 3: The 21-Day-Challenge broken down day by day with downloadable trackers
Module 4: Exercises to support becoming more lean

Plant Based Athlete

6 Modules to educate you to perform with plant-based nutrition
Module 1: Nutrition Basics
Module 2: Athlete specific nutrition
Module 3: BMI & its limitations; Weight gain & weight loss
Module 4: FAQ on the 5 most important questions in sports nutrition
Module 5: How to enhance performance with food
Recipe Book Athlete Fuel containing 50+ recipes

Frequently asked questions

What is the 21-Day-Challenge

It’s a program that will educate you around nutrition and how you can use specific types of foods and avoid others, to become more lean and remain lean for good. The goal is for you to achieve your health and weight goals and start to feel good in your skin again. That’s why we added en entire module about healthy eating in addition to the 21 days step-by step program.

What does the program consist of? What do I buy?

You will get access to videos, voiced over presentations and downloadable files with 200+ recipes. You will also get access to a result tracker and day by day planner.

Does it have fixed start and end dates?

You can start this program anytime and you have lifetime access to it.

Do I have to pay every time I repeat the program?

If you want to go for another round, by all means - please do. As long as you feel good and you get the impact you are looking for, do it again. Most of our clients fix it as a routine to repeat it every 6 months. You will not pay again, as you have lifetime access to the program.

I have a very busy lifestyle. Can I fit this program in?

This program gives you a framework and everything you get access to, has been created to set you up for maximum success. You can do everything, and you don’t have to. You can pick and chose and adapt the program to your lifestyle. Let’s not forget, you do this for yourself. So the amount of effort you put in, determines how much you get out of it. And it also needs to work for you in the long run, so we fully support you if you want to adapt for example the timing of intermittent fasting or add in a few dishes that will be more accepted by your family, partner or kids. If you have questions, please reach out to us.

Do I need to buy equipment from you or certain pills or shakes?

No you don’t. This program is based on the food you have in your kitchen or that you can buy from local farms or your favourite supermarket. We have a few documents that outline what we recommend you to have readily available in your kitchen, or what supplements you can look out for. You can check these out and see if you are missing anything.

What food is this based on?

We know that a plant-based diet supports weight-loss and we also know that being 100% plant-based is challenging for many people, especially with households of more than 1 person. We base this program on an “almost” plant-based nutrition. You will see in the recipes that certain dairy products are included, as well as some fish recipes. Depending on your personal preferences, you can just leave these out or keep them in. We strongly believe, that you need to adapt this based on your lifestyle for the program to work and be sustainable. Else you’ll give up and you won’t achieve your results. We want you to feel great!

Can I do the Challenge even though I am not Vegetarian or Vegan?

Absolutely! Whilst some recipes contain yoghurt, butter, or fish, you can obviously chose not to cook these or replace the ingredients. Most recipes do contain plant-based foods only.

Will I need to cook? Do you provide recipes?

Whilst we highly recommend cooking yourself, you can also opt for one of the many plant-based delivery services out there. What we’d love for you to foster or rediscover is the love for food. Looking for fresh, locally sourced ingredients, supporting local businesses and avoiding long transportation times, guarantees that you’ll have more pleasure cooking your dishes. Your whole family will be on board with this if you involve everyone.

Do you include exercise as well?

Absolutely! We have included interval walking and a yoga workout for you. Both are very good to boost your motivation, mental health and also start moving your body slowly but surely. To get back into a more active lifestyle starts with step by step exercise and you’ll get access to instructions in the program.

Do you offer support during the program?

Our Facebook support group is gold for our clients. You will find likeminded people, that have been on the journey already or are starting with you in the same time. You’ll get great tips and the support you are looking for. It’s a forum to ask your questions and get a boost if your motivation is down.

How do I get my family to support me? I don’t want to cook different meals for everyone.

Very easy. Share your goals with your family and ask them. That’s the easiest way to get everyone to support you. By not telling them to support you but by asking how they think they can support you over the next 3 weeks. Let everyone come up with at least 1 suggestion how they will support you and if no one brings it up, make sure you talk about meal times as well.

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