Comprehensive 3-Month Nutrition & Fitness Coaching Package
Build sustainable habits for body, mind and well-being
What to expect:
This is a more intensive program designed for those who want deeper, long-term progress with ongoing support and regular check-ins.
SO BIN ICH ERREICHBAR
Lena Mendez
Rosenthaler Straße 72A
10119 Berlin
T +49 172 390 60 14
M post@lenamendez.de
Pages
- About
- Ambition Cards
- Are you separating your trash yet? If not, start now.
- Avoid all elevators and escalators – use the stairs.
- Avoid coffee.
- Avoid foods with added sugar. If necessary, switch to alternatives like honey, stevia or agave syrup.
- Avoid heavily processed food.
- Back to Balance Program
- Back to Balance Program
- Back to Balance Program – January Edition
- BLOG
- Blog Classic Grid
- Blog Fullwidth
- Blog Masonry
- Blog Multi Author
- Blog Single Author Big
- Blog Single Author Small
- Check out fitness, yoga, or other exercise apps and download one. Start using the app this week.
- Choose a day to eat only fruit and vegetables.
- Choose a product in your bathroom to replace with a more eco-friendly one.
- Choose alternative routes to work, kindergarten, school or other regular routes.
- Coming Soon Page
- Comprehensive 3-Month Fitness & Nutrition Coaching
- Dance every day, to at least one of your favorite songs.
- DATENSCHUTZERKLÄRUNG
- Donate five euros to a good cause.
- Drink 2 litres of water or tea daily. Avoid juices, soft drinks, or other sweetened beverages.
- Drumming for Esperanca
- Eat one meal a day with vegetables as its main ingredient.
- Elements
- Ernährungsberatung
- Every day, read three inspiring articles at bekindmagazine.com.
- Every morning, write down three things you’re grateful for.
- Fire & Flow
- Flow through five sun salutations every day.
- Free your kitchen from unused appliances, dishes, and food. Sell and give away what is still usable.
- Get rid of all the summer clothes you didn’t wear last summer.
- Get rid of any winter clothes you didn’t wear last winter.
- Get rid of three garments you haven’t worn in a long time.
- Get yourself a skipping rope. Use for 2 minutes daily.
- Give yourself eight hours of sleep a night.
- Go through the bathroom and get rid of what you don’t use.
- Go to bed on an empty stomach. Eat your last meal or snack 3 hours before bedtime.
- Have an active weekend with your family or friends. Go hiking, play badminton, walk around a lake, go climbing, play football or beach volleyball.
- Health & Nutrition Coaching
- Hold the plank position for one minute and extend by 10 seconds each day.
- Home
- How balanced is your life? Fill out your questionnaire.
- IMPRESSUM
- It’s important to drink plenty of water Use only reusable water bottles when on the go this week.
- Kontakt
- Learn a new poem by heart.
- Learn something new every day: watch short science clips on Youtube, for example on the “Quarks & Co.“ channel.
- Leave out snacks and nibbles between main meals. Leave at least 3 hours between meals too.
- Maintenance mode
- Meditate for five minutes daily.
- NIA
- NIA (eng)
- NIA KLASSEN
- NIA WORKSHOPS
- Nutrition Coaching
- One Month Fitness & Nutrition Coaching Package
- Plan your meals and groceries well and try not to throw away any food. Freeze or share any leftovers.
- Practise breathing exercises daily for a few minutes.
- Prepare all your meals for your working day yourself and do without a canteen, bakery, etc.
- PRIVATE CLASSES
- PROJEKTE
- Read a book for 15 minutes a day.
- Replace milk with oat, soy or almond milk.
- Rest & Reflect Program
- Service Portfolio
- Set a timer. Get up once an hour during the day and walk a few steps.
- Shortly before going to sleep, write down three things that were particularly beautiful today or which went well.
- Sign up for a taster session. Try Running groups, Yoga, Capoeira, Aquafitness, street dance, Aerial Pilates, bouldering, Nia.
- Start the morning with a large glass of lemon water.
- STARTSEITE
- Stretch your whole body for 5-10 minutes every day.
- Support Ukrainian Refugees
- Switch off all screens at 7 pm – including phones, tablets, laptops and TV monitors.
- Take a long walk of at least 30 minutes in nature (park, woods, lake).
- Take every opportunity to sing out loud.
- Test Ambitions Card
- Try out two new healthy recipes.
- Try vegetarianism – leave out meat, sausage, and fish.
- Turn your world upside down. Try a handstand or a headstand – against the wall, or free-standing.
- ÜBER MICH
- Use your lunch break for a small exercise session. Relaxing neck-practices, strengthening yoga poses or a brisk walk will make you feel good.
- What gives you strength, what makes you feel good, what nourishes your soul? Treat yourself to three helpings of ‘soul food’.
- When shopping, avoid using in-store plastic bags. Take your own bag to the store with you.
- Where possible when shopping, avoid buying packaged productss.
- WORKSHOPS&EVENTS
- YOGA
- YOGA KLASSEN
- YOGA WORKSHOPS