Proyect your best

This year the The Dutch Business Club - Madrid had the honor to host together with the Dutch Embassy Spain, the National Entrepreneurs price. At this event, we arranged the National Business Meeting of all Dutch Business Clubs in Spain. 

Members and honorary consuls came from all over Spain and the Netherlands to be present at this very successful event. Starters, entrepreneurs, business leaders, managers, consultants, journalists, and economists, all gathered to share their knowledge on “How to deal with turbulent times”.

Energy, Inspiration, and Sustainability with these words I ended this successful event. 

We are looking forward to the next edition in two years.

Hello all, time to promote my dear Melanie’s free core course!
It started today!! Hurry up and join.. in the next 7 days you can work and build on your core!!

https://www.yogaandmel.com/index.php/7-day-core-challenge/

A free 7 day online core challenge starting on Monday 26th September. It's some of my favourite tips and smart movements to help achieve a stronger core.

It's free and online. Sign up at https://www.yogaandmel.com/index.php/7-day-core-challenge/

Happy International Yoga Day.

I remember so very well the first time I went to “Bikram Yoga” I was living in Mumbai and my dear friend Irina convinced me to go to a yoga class with her.. this was in 2010.. from day 1 I was hooked.. this yoga changed my life.
Today during the practice I tried to think about what yoga means to me and what it bring to me in life.. I think I came up with 3 things:
1. Everyday try to be the best you can be... life is not a competition with anyone, just be focused on yourself and try to be the best you can be today… every day is different.. be kind to yourself.
2. The energy in the room is important. If you can share your best energy and receive energy from others that lift you up, you are in the best environment to grow.
3. Everything arrives with time and practice. I remembered the first years in yoga how little flexible I was and how I now can do things I thought impossible.. with time, dedication, consistency, patience and kindness to yourself you will reach your goals eventually..

Last thought: this years theme is “yoga for humanity” better health and wellness for everyone…

NEW CHALLENGE ALERT 🚨

Love has potential that affect the state of mind, heart, and working of the body. It is an awesome emotion if you live it to the fullest. Love creates versatility inside us to move on. It makes us strong from the inside and helps us to face any situation. If you love yourself, it gives you the power to stand still in the hardest of time.

Join us in this 7 days self-care challenge, and witness how you transform your mind and body to the best.🥰

If you're a vegetarian you need to provide your body with foods that contain the essential amino acids that are used as building blocks of protein in the body. Every time you eat food of any kind your body breaks it down into three basic groups:
A) Useful stuff B) Energy C) Waste.

#

Being Aware of Your Emotions❤️
Most people feel many different emotions throughout the day. Some feelings (like surprise) last just a few seconds. Others may stay longer, creating a mood like happiness or sadness. Being able to notice and accurately label these everyday feelings is the most basic of all the EQ skills.

Being aware of emotions, simply noticing them as we feel them, helps us manage our own emotions. It also helps us understand how other people feel. But some people might go through the entire day without really noticing their emotions. Practice recognizing emotions as you feel them. Label them in your mind (for example, by saying to yourself "I feel grateful," "I feel frustrated," etc.). Make it a daily habit to be aware of your emotions.

My wedding anniversary! 8 years today..
So many things have happened.. and still so much in front of us.. “Madly in love” was our wedding “theme” we are still “mad” and there is still love ❤️.

Do you have a special date that you would like to share?

❤️

Grateful to have participated in this amazing run for woman by woman.

The atmosphere brought us to higher spirits.. it was such an amazing experience, running amongst a group of supportive woman.

I hesitated to share here with you my results. I am really proud of it yet also I feel ashamed of “showing off” … please know that this was done with weeks/months of training really hard, during the run I just went outside of my comfort zone and I kept going.. I felt the love and it was amazing..

With our coaching we help you to create healthy habits to reach your goals, whatever goals that might be.. go for it, don’t worry we got you!!

Hello May!!

We came back with the TOP fruits and vegetables of the month of May!

What’s your favorite fruits and vegetables?
Let us know in the comments below 😊👇

“𝐁𝐄 𝐀𝐂𝐓𝐈𝐕𝐄, 𝘉𝘦 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 and ʙᴇ ʜᴀᴘᴘʏ”!

Our client Ana lost 7.2 with our 12-weeks transformation program and that is a fantastic result!

And you can do it too 💪

Stop delaying it and start now 🏃‍♀️🏃‍♂️

We will help you with our programs to achieve that goal, it is possible and we can show you ✅

With following our programs we will help you eat more healthy, get more exercise and we will help you to give you a very good mood and mentality during the program 🥇

If you are interested, feel free to check out our website to have a look what we exactly offer and how we will help you achieve your goals with our customized program on: www.proyectyourbest.com or ask us a question to [email protected]

Or just simply send us a message now!! Today is a good day to start 🤩🌞👍🏼

Breakfast:
Avocado toast with egg is a very popular and tasty option to eat a healthy breakfast. It contains a good amount of protein and it is also very easy to make. This breakfast meal is amazing for an active day as it gives you the energy you will need at the start of the day.

Lunch:
Eating a fruit salad at lunch is very much recommended as it is very tasty and healthy. You can make a fruit salad on many different ways so you can try to make your own variant with fruits you like! The most popular fruits in a fruit salad are: strawberries, blueberries, pineapple, etc.

Dinner:
Some chicken with rice is very healthy and also easy to make! To make it more tastier you can add some sauce with it and you can also use your creativity on this dish to make your own variant. Chicken with rice is very filling and gives you enough energy to end the day with.

“𝐁𝐄 𝐀𝐂𝐓𝐈𝐕𝐄, 𝘉𝘦 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 and ʙᴇ ʜᴀᴘᴘʏ”!

Monique lost 10 kilos with one of our programs which is a fantastic result!

And you can do it too 💪

Stop delaying it and start now 🏃‍♀️🏃‍♂️

We will help you with our programs to achieve that goal, it is possible and we can show you ✅

With following our programs we will help you eat more healthy, get more exercise and we will help you to give you a very good mood and mentality during the program 🥇

If you are interested, feel free to check out our website to have a look what we exactly offer and how we will help you achieve your goals with our customized program on: www.proyectyourbest.com or ask us a question to [email protected]

Don’t forget to stretch before you take on the day!

Starting the day well can make a big chance on your mood in a positive way 😃

Go and stretch after you wake up, make that tasty healthy breakfast and take your time eating it, it does take some time but it will improve your physical health and you will feel better throughout the day 💪

Set some goals for the day and try to achieve them ✔️

Feell free to check out our website to have a look what we exactly offer and how we will help you achieve your goals with our customized program on: www.proyectyourbest.com or ask us a question to [email protected]

Here are some meal ideas to eat for breakfast, lunch and dinner!

Breakfast:
Oatmeal with fruits and nuts are one of the most healthy and tasty breakfast meals out there. Eating oatmeal is very good for losing weight and with adding some fruits and nuts you can make it even more healthier and it adds more variety to the meal. We suggest that you add some raspberries, blueberries and almond nuts to it.

Lunch:
The avocado, Turkey and hummus wrap is delicious and very healthy. The wraps are also easy to make and is perfect to maintain a healthy food plan. This meal is packed with fiber and protein and wraps are also easy to change with your own fillings, but don’t try to overcomplicate it, keep the fillings simple and fresh.

Dinner:
This salmon and salad meal very healthy and delicious, it is also easy to make. This meal is rich in flavors and rich in protein, healthy fats and fiber. The salad contains some lettuce, tomatoes, onions, cucumbers, olives and some dressing. It is advised to cook the salmon with some seasoning and olive oil to make it crispy on the outside.

“𝐁𝐄 𝐀𝐂𝐓𝐈𝐕𝐄, 𝘉𝘦 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 and ʙᴇ ʜᴀᴘᴘʏ”!

Victoria lost 5.1 kilos with one of our programs which is an amazing result!

And you can do it too 💪

Stop delaying it and start now 🏃‍♀️🏃‍♂️

We will help you with our programs to achieve that goal, it is possible and we can show you ✅

With following our programs we will help you eat more healthy, get more exercise and we will help you to give you a very good mood and mentality during the program 🥇

If you are interested, feel free to check out our website to have a look what we exactly offer and how we will help you achieve your goals with our customized program on: www.proyectyourbest.com or ask us a question to [email protected]

Go for it!

Take on your running shoes and go for a nice walk or run 🏃‍♀️🏃‍♂️

Start cooking that delicious healthy meal you always wanted to make 🥦🥬

Stop thinking negative, and start thinking positive 😃

Or get started with one of our programs 🏆These programs are ideal to lose weight, to eat healthy regularly and to be happier while doing so 😄

feel free to check out our website to have a look what we exactly offer and how we will help you achieve your goals with our customized program on: www.proyectyourbest.com or ask us a question to [email protected]

Here are the 5 best vegetables and fruits to eat throughout the day!

Blueberries:
Blueberries contain anti-oxidants and they also contain vitamin K1, vitamin C and proteins, carbohydrates and more!

Broccoli:
Broccoli contains vitamins A,C and E, folate and fiber. They also contain anti-oxidants.

Bananas:
Bananas are rich in fiber, potassium and Vitamins C and B6. They contain anti-oxidants and phyto-chemicals that promote heart health. They also help the brain to produce dopamine, that can improve mood.

Spinach:
Packed with Vitamin B and calcium, spinach can help lower cholesterol and improve bone health.

Tomatoes:
Tomatoes contains anti-oxidants and are also packed with Vitamins C and K, potassium and folate. Tomatoes are believed to improve heart health and skin health

These are 2 clients of us who are doing an amazing job following our program!

They both lost a lot of kilos in a short amount of time using our services. They are eating healthy, working out and they are feeling better 🥬💪😃

feel free to check out our website to have a look what we exactly offer and how we will help you achieve your goals with your personal program on: www.proyectyourbest.com or ask us a question to [email protected]

As a sequel to the March food post, we recommend this healthy Artichoke meal with chicken and lemon!

This meal is very healthy, nutritious and last but especially not least it is a delicious meal. What is your favorite artichoke meal?

Paprika is good for your body and contains quite a bunch of vitamins, that’s why we recommend you to eat it more!

As mentioned in this post, paprika can be eaten on various ways and is also delicious. What healthy recipes including paprika do you like?

Sometimes it is not very motivating to go to the gym if you have a tight schedule or the weather is just awful, that is why we show 5 easy exercises to do at home!

Bridge:
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
Slowly return to the starting position and repeat.

Chair Squad:
Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
Push up through your heels and return to the starting position.

Knee push-up:
Get into a high plank position from your knees.
Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
Push back up to start.

Stationary lunge:
Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
Push up through your right foot to return to the starting position. Repeat for desired number of reps, then switch legs.

Fore-Arm plank:
Assume a plank position on your forearms. Your body should form a straight line from head to feet.
Ensure your lower back and hips don’t sag. Hold the position for 30 seconds to 1 minute.

Celery is very good for your body and contains quite a bunch of vitamins, that’s why we recommend you to eat it more 🥬

Celery can be eaten on many different ways and is very healthy. What healthy recipes including celery do you like?

Don’t forget to stretch before a workout or run!

We told you about the health benefits of stretching in the morning, but it is also very important to stretch before working out or going for a run 🏃‍♀️

Especially when it’s cold outside, it is recommended to firstly stretch so that your muscles gets warmed up and that helps preventing injuries 💪

If you want more tips and tricks about health or if you are interested in one of our services, feel free to check out our website (www.proyectyourbest.com) or send us an email ([email protected]) to learn more about our company and service. Hopefully we will see you very soon!

Stretching in the morning is very good for you and has some health benefits with it.

Here are 5 stretches to do in the morning:

1: Cobra stretch
Lie on your stomach and place your hands flat beneath your shoulders. Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin on the surface. If it feels comfortable, you can go a little deeper by lifting your tummy off the surface too. Remember to relax your neck and shoulders. Hold the stretch for 15-20 seconds and when you’re ready, gently lower back down.

2: Spinal twist
Lying on your back, raise one of your knees, and gently roll it over to the opposite side. Make sure both of your shoulders stay in contact with the surface at all times. If it feels comfortable, stretch one arm out to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm. You should feel the stretch on the sides of your upper body and your lower back. Breathe deeply and repeat on the opposite side.

3: Upper back stretch
Sit on the edge of something, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands forward at shoulder level. You should feel the stretch between your shoulder blades.

4: Neck stretch
Relax your shoulders and gently move your left ear towards your left shoulder, using your left arm to help. Only stretch as far as feels comfortable. Hold for 15-20 seconds and slowly repeat on the other side.

5: Shoulder stretch
Relaxing your shoulder blades back and down, reach one arm across your body and gently use your other arm to deepen the stretch. Hold for 15-20 seconds and repeat on the other side.

We recommend you to eat more asparagus as it is not only delicious but also very good for you, proven by this asparagus fact!

Asparagus can be eaten on various ways and always deliver a very tasty meal with a lot of nutrients 😋

Spring is coming up, so this is the perfect opportunity to complete some of your goals!

Spring is going to be a fresh start of a new season where you can set new goals, wether if they are small or big goals, like introducing those healthy habits in your life, going for a run in the morning more often or eat more healthy and try new recipes 😃

Completing goals has a lot of benefits, for example: it will give a sense of personal satisfaction, it will help maintain motivation and it will help taking that next step more likely✔️

If you want more tips and tricks about healthy habits or if you are interested in one of our services, feel free to check out our website (www.proyectyourbest.com) or send us an email ([email protected]) to learn more about our company and service. Hopefully we will see you very soon!

This is a very interesting fact where we recommend you to eat spinach as fresh as possible 🥬

Spinach can be eaten on various ways and always deliver a very tasty and healthy meal with a lot of nutrients 😋

Partner up and go for a nice walk in the park! Taking a stroll outside does not only make you happy and helps fight stress, it also has benefits for your health 🚶‍♀️ It encourages weight loss as walking burns calories and fat and it has also benefits for your mood. If you are going for a stroll, why not doing it with your friend so you can motivate each other and feel more comfortable 👥 If you want more tips and tricks about health or if you are interested in one of our services, feel free to check out our website (www.proyectyourbest.com) or send us an email ([email protected]) to learn more about our company and service. Hopefully we will see you very soon!