Workshops
Interactive workshops and challenges within a group contribute to behavioral change. All my workshops are aimed at creating a healthy lifestyle. I give workshops at companies, organizations that offer workshops and to private groups.
I work in Dutch and English. The workshops can be tailor-made according to the wishes of the client.
You may contact me for more information.
If, having followed a workshop, you would like to delve deeper into certain aspects
you can enroll for an individual coaching program.
Taste Your Happiness: mindfulness and nutrition
Enjoying food gives a feeling of happiness.
But what if you cannot enjoy food to the full?
What if negative thoughts, persistent habits and emotions stand in the way of this pleasure?
Are you familiar with the feeling of hunger in your stomach as well as the feeling of being sated?
Are there other types of hunger or other reasons why you eat?
Do you sometimes eat on autopilot?
By eating with attention and having all your senses taste, you will find that eating gives more satisfaction.
During this workshop you learn how food can be a positive experience, which you can enjoy intensely. You will taste and experience this. You will discover the benefits of mindfulness, and so naturally start eating less. In this way you will build a positive relationship with food so that eating becomes an experience for you to enjoy with all your senses!
In addition to practical exercises, you will also receive suggestions of how to get started at home.
But what if you cannot enjoy food to the full?
What if negative thoughts, persistent habits and emotions stand in the way of this pleasure?
Are you familiar with the feeling of hunger in your stomach as well as the feeling of being sated?
Are there other types of hunger or other reasons why you eat?
Do you sometimes eat on autopilot?
By eating with attention and having all your senses taste, you will find that eating gives more satisfaction.
During this workshop you learn how food can be a positive experience, which you can enjoy intensely. You will taste and experience this. You will discover the benefits of mindfulness, and so naturally start eating less. In this way you will build a positive relationship with food so that eating becomes an experience for you to enjoy with all your senses!
In addition to practical exercises, you will also receive suggestions of how to get started at home.
Course structure:
1 session (2-2.5 hrs)
Max. 20 people
Discover Geocaching and be physically more active - fun company outing
Daily exercise is good for body and mind. It strengthens muscles, heart and blood vessels and gives positive energy. In order to achieve this, you might just go out and about. But to add some adventure, you can also be active and have a purpose at the same time! Go treasure hunting in your vicinity. A geocache tour takes you to places you've never been. With a nice story attached, and sometimes with small surprises for children. Fun for all ages. You can do geocaching while walking, but you can also get started with a bicycle or MTB.
Geocaches are hidden in places that are given by GPS coordinates. You can find them via an app on your smartphone. Geocaches are laid by geocachers, for geocachers. There are already millions of geocaches hidden all over the world, both out in nature, as well as in cities. They are often ingeniously packed and hidden.
During this workshop or webinar, I will teach you the basics of geocaching. What is it, how can you participate, and what do you need for it. I will show you what types of caches there are and how they can be hidden. I'll teach you the basics. With this knowledge you can start immediately.
A fun activity for a company outing, a group of friends, or out on your own.
Geocaches are hidden in places that are given by GPS coordinates. You can find them via an app on your smartphone. Geocaches are laid by geocachers, for geocachers. There are already millions of geocaches hidden all over the world, both out in nature, as well as in cities. They are often ingeniously packed and hidden.
During this workshop or webinar, I will teach you the basics of geocaching. What is it, how can you participate, and what do you need for it. I will show you what types of caches there are and how they can be hidden. I'll teach you the basics. With this knowledge you can start immediately.
A fun activity for a company outing, a group of friends, or out on your own.
Duration: 1.5 hours
Max. 15 people
Additional: After the introduction, an outdoor activity can take place in which we look for caches (2-3 hours).
Sugar Challenge: poison or divine?
Do you have a love-hate relationship with sugar?
On the one hand it is divinely tasty, on the other hand it consumes energy and is bad for your weight.
During the first session you will receive information about (hidden) sugars in everyday foods and the effect on your body and health.
You will learn to read food labels.
You will be given guidelines for a sugar-free (low-sugar) daily menu which you will follow for a month, with recipes to help you.
During the second session we will discuss our eating habits, how to change them and how to maintain good habits.
This workshop will provide you with all the tools to control a low-sugar life.
You will be coached throughout and will be able to share your experiences in a WhatsApp group.
On the one hand it is divinely tasty, on the other hand it consumes energy and is bad for your weight.
During the first session you will receive information about (hidden) sugars in everyday foods and the effect on your body and health.
You will learn to read food labels.
You will be given guidelines for a sugar-free (low-sugar) daily menu which you will follow for a month, with recipes to help you.
During the second session we will discuss our eating habits, how to change them and how to maintain good habits.
This workshop will provide you with all the tools to control a low-sugar life.
You will be coached throughout and will be able to share your experiences in a WhatsApp group.
Course structure:
1st session (2,5 hrs)
+ a month of WhatsApp group coaching
2nd session (2,5 hrs)
Max. 15 people
Eat Low On Carbohydrates: not a diet, a lifestyle!
We are all getting overweight and sicker.
More and more people suffer from chronic diseases, which are related to our daily menu and our lifestyle.
Too many carbohydrates and sugars play an important role.
Low-carb eating can help you to adopt a healthy diet, lose weight and lower your blood pressure.
During the first session you will receive an explanation of the importance of low-carb eating for your health and weight. You will receive guidelines, useful tips and tasty recipes to help you get started for your first month of a low-carb regime.
During the 2nd session we will discuss our eating habits, how to change them and how to maintain those changes.
This workshop will provide you with all the tools to get a grip on a low-carb life!
You will be coached and will be able to share your experiences in a WhatsApp group, because together you are strong!
More and more people suffer from chronic diseases, which are related to our daily menu and our lifestyle.
Too many carbohydrates and sugars play an important role.
Low-carb eating can help you to adopt a healthy diet, lose weight and lower your blood pressure.
During the first session you will receive an explanation of the importance of low-carb eating for your health and weight. You will receive guidelines, useful tips and tasty recipes to help you get started for your first month of a low-carb regime.
During the 2nd session we will discuss our eating habits, how to change them and how to maintain those changes.
This workshop will provide you with all the tools to get a grip on a low-carb life!
You will be coached and will be able to share your experiences in a WhatsApp group, because together you are strong!
Course structure:
1st session (2,5 hrs)
+ a month of WhatsApp group coaching
2nd session (2,5 hrs)
Max. 15 people
Step Challenge: I want to get off my backside!
More exercise improves health, gives positive energy and reduces stress. We all know this, but we have a hard time getting ourselves out of our seats. During the first session you will receive information about how exercise can improve health. We will talk about the sabotaging thoughts that keep you from moving and doing sport. You will be asked to decide which activities are realistic for you, and under which circumstances. As a group, you will then be set the challenge to each take at least 10,000 steps a day for a month. Taking on this challenge together increases motivation.
During the final session we will discuss our exercise habits, how to change them and how to maintain them. This workshop will provide you with all the tools to get a grip on a life full of physical activity! You will be coached and can share your experiences in a WhatsApp group, because together you are strong!
During the final session we will discuss our exercise habits, how to change them and how to maintain them. This workshop will provide you with all the tools to get a grip on a life full of physical activity! You will be coached and can share your experiences in a WhatsApp group, because together you are strong!
Course structure:
1st session: 2,5 hrs
+ a month of WhatsApp group coaching
2nd session: 2,5 hrs
Max. 15 people
Participants need to bring their own step counter or FitBit.
A Good Night’s Sleep
On average, a person sleeps for 8 hours a day. That means that if you were 75 years old, you would have been asleep for 25 years of your life. Sleeping well is the basis of a healthy and vital life. Unfortunately, good sleep is not easy for everyone. There are many factors that lead to a disturbed sleep pattern and understanding your own sleep behavior is the first step to healthy sleeping.
This workshop will help you to gain insight into your sleep pattern and the factors that influence your sleep. We actively get started with the information gained from the first session, set up a sleep diary, raise awareness of sleep difficulties, practice relaxation exercises and discuss sleep hygiene.
During the 2nd session we will focus on changing sleeping habits based on your sleep diary. What can and do you want to change?
Individual consultations of 30 minutes may also be included.
This workshop will help you to gain insight into your sleep pattern and the factors that influence your sleep. We actively get started with the information gained from the first session, set up a sleep diary, raise awareness of sleep difficulties, practice relaxation exercises and discuss sleep hygiene.
During the 2nd session we will focus on changing sleeping habits based on your sleep diary. What can and do you want to change?
Individual consultations of 30 minutes may also be included.
Course structure:
1st session (2,5 hrs)
+ a month of WhatsApp group coaching
2nd session: 2,5 hrs
Max. 15 people
Lose Weight At The Dining Table
Would you like to lose weight and keep it off?
Working and talking together about a healthy lifestyle encourages and motivates. You support, help and learn from each other. The focus is not only on losing weight, but also on how a healthy lifestyle will help you to manage and maintain your weight to increase your vitality.
The following topics will be discussed during the course:
You will be coached and will be able to share your experiences in a WhatsApp group, because together you stand strong!
This course is for anyone who wants to work on her/his weight, health, fitness, vitality and lifestyle in a group setting. The goal may be different for each person, but working in a group makes you strong.
Working and talking together about a healthy lifestyle encourages and motivates. You support, help and learn from each other. The focus is not only on losing weight, but also on how a healthy lifestyle will help you to manage and maintain your weight to increase your vitality.
The following topics will be discussed during the course:
- Determining body composition (weight, fat percentage, muscle mass, metabolic age). We will follow up on this throughout the course.
- What is a healthy lifestyle and how does it affect your weight?
- What does "weight" mean to you and why do you want to lose weight?
- Healthy eating and healthy life patterns
- Sugar and carbohydrates, divine or poison?
- How regular exercise helps you
- How sleep and relaxation keep you vital
- How mindfulness helps you to enjoy food
- Identifying your major temptations and learning how to deal with them
- And much more…..
You will be coached and will be able to share your experiences in a WhatsApp group, because together you stand strong!
This course is for anyone who wants to work on her/his weight, health, fitness, vitality and lifestyle in a group setting. The goal may be different for each person, but working in a group makes you strong.
6 50-minute sessions in Duisburg (BE) or online
Meanwhile, I have 10 years of experience in lifestyle coaching
Re-charge Your Battery: from empty to full
It can happen to anyone; your battery is running low. The stress builds, you are exhausted and you no longer have the energy to take care of yourself or your loved ones. Your work suffers. You want more energy, more vitality, more resilience, a better work-life balance, but you don't know how to achieve this.
During this course you will be shown how you can build and maintain your resilience, so that you can handle any situation in the future. Your battery will be charged again.
Topics that will be discussed are: energy takers & givers, sleep, healthy food, more exercise, relaxation and substance use.
The series of 6 sessions gives you the tools to build your vitality yourself.
After each session you will go home with new insights and concrete actions to practice for 2 weeks.
You will learn through experience which lifestyle factors affect your energy level. You will be coached and will be able to share your experiences in a WhatsApp group, because together you stand strong!
During this course you will be shown how you can build and maintain your resilience, so that you can handle any situation in the future. Your battery will be charged again.
Topics that will be discussed are: energy takers & givers, sleep, healthy food, more exercise, relaxation and substance use.
The series of 6 sessions gives you the tools to build your vitality yourself.
After each session you will go home with new insights and concrete actions to practice for 2 weeks.
You will learn through experience which lifestyle factors affect your energy level. You will be coached and will be able to share your experiences in a WhatsApp group, because together you stand strong!
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