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Over Lies Helsloot

Dag allemaal, mijn naam is Lies Helsloot en ik ben gepassioneerd door gezondheid, haar en natural beauty. Ik ben geboren op 25 maart 1977 en ben een lucky FAB 40! Ik woon in België en ben de trotse mama van Gina, 14 jaar oud en onze kat Lazy en hond Beyo. Wil je mijn volledige biografie lezen dan kan je altijd es surfen naar www.lieshelsloot.com

The wonderful thing about walking for exercise is

The wonderful thing about walking for exercise is there’s no barrier to entry — it’s free, you can do it almost anywhere, and it doesn’t require any special equipment. From improved cardio endurance to a better mood, it’s one of the easiest exercises you can do to support your overall health! But, how to make the most of your steps so you can continue your healthy walking habit for a lifetime? Quite easy, actually!
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Things as simple as keeping a good posture are very important as it minimizes joint strain! But also, maintaining a natural bend in your elbows and allowing your arms to swing in opposition to your stepping foot, activates your entire upper body! Remember to spend about 3–5 minutes gradually increasing your stride speed and intensity in order to properly warm up while walking, which also helps you to stay in tune with your body and your endurance while also appreciating the walk itself! So, tell me, what do you do to both prepare your body for a walk and maintain it during and after one?
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#walking #takeyoutime #takeyoutimeblog #body #health #healthylifestyle #weightlossjourney #naturalweightfreedom #lieshelsloot #walkingbenefits #walkingtips #walkingbetter #workouttips #walkingwarmup #weightlossworkout #outdoorexercise #walking #naturalweightfreedom #armswing #warmup

Of course daily walks can be a great way to lose w

Of course daily walks can be a great way to lose weight (especially the dangerous but easy-to-lose belly fat) but what about your glutes? Not only we don't want our bums to go flat 🍑 but also strengthening our gluteal muscles help us to improve our walking form, make it easier to walk at a faster pace and even prevent many common overuse injuries! But, how? Well.. with squats!
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Stand tall with your feet slightly wider than shoulder width. With your shoulders back and your head up, bring your arms out in front of your body and squat down as if you were sitting in a chair. Maintain a neutral spine and make sure your knees don’t go below a 90-degree angle if you’ve had knee issues in the past. With your body weight supported through the heels, engage your glutes and drive back up to the starting position.
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Following the first 10 minutes of your walk, complete 15 air squats! Start with one set and increase the number of sets as tolerated. Walk for 2–3 minutes between sets and continue with the rest of your walk once the squat routine is complete! If you try it today, let me know! You'll feel the burn but later on you'll definitely feel like steel! 😎
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#walking #takeyoutime #takeyoutimeblog #body #health #healthylifestyle #weightlossjourney #naturalweightfreedom #lieshelsloot #walkingbenefits #walkingsquats #squats #bumworkout #glutes #lungesandsquats #squatsworkout #weightlossworkout #outdoorexercise #walking #naturalweightfreedom #calorieburn

Choosing whether or not you should eat before a wa

Choosing whether or not you should eat before a walking workout can be tricky... and highly individual!— Eating before a walking workout can be crucial if you’re upping the intensity and duration, but if you're not training to walk a marathon but instead just trying to keep up with a great habit that contributes to your weight loss and your overall health, then I recommend one simple rules to follow:

If your workout is going to be longer than an hour at a speed greater than three miles per hour, you should consider a pre-workout meal!
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But also, you may want to also consider timing!🕒 If your workout falls during your lunch break or at another time when you normally eat, you’ll probably want a snack before your workout and to eat your normal meal afterwards!

What do you think? Do you eat something before going out for a walk? 🚶‍♀️ What do you eat? Let us know below! 👇
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#walking #takeyoutime #takeyoutimeblog #body #health #healthylifestyle #weightlossjourney #naturalweightfreedom #lieshelsloot #walkingbenefits #walkingtips #eatingbetter #workoutsnack #workoutmeal #weightlossworkout #outdoorexercise #walking #naturalweightfreedom #caloriedeficit #calorieburn

Turning your walk into a workout— and amping up

Turning your walk into a workout— and amping up the calorie burn — requires paying attention to details that are key! Even if walking might be all about putting one foot in front of the other, that doesn’t mean your arms should hang by your sides when you power walk... so stop making that silly (but super common!) mistake!
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Using the upper body when walking is good body mechanics; as it’s how the body is meant to move. The more muscle groups you engage in a workout, the greater the caloric expenditure! Bend your arms 90 degrees and pump your fists toward the sky as you walk. For even more of a challenge, try holding 1–3-pound hand weights while you walk!
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According the American Council on Exercise - ACE, this can boost your heart rate up to 10 beats per minute and increase oxygen consumption between 5–15%, adding to the number of calories burned during a workout! Tell me, do you forget to move your arms sometimes when walking?
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#walking #takeyoutime #takeyoutimeblog #body #health #healthylifestyle #weightlossjourney #naturalweightfreedom #lieshelsloot #walkingbenefits #calorieburn #moveyourarms #weightlossworkout #outdoorexercise #walking #naturalweightfreedom #americancouncilonexercise #walkingworkout

Laatste kans om in te schrijven. We starten morgen

Laatste kans om in te schrijven. We starten morgenavond. Zet in de commentaren dat je wenst deel te nemen. #wandeljeslankengelukkig #wandel #wandelenindenatuur #wandelpodcast #wandelendoetjegoed #wandeleninnederland #wandawandelt #opwandel #borgerhofflamberigts #gaeenswandelen

Thank you! You all warmed my heart... #birthdaygir

Thank you! You all warmed my heart... #birthdaygirl #birthday #takeyoutimeblog #wandeljeslankengelukkig

Ancient grains? What?! 👵 - - Yes! Grains that h

Ancient grains? What?! 👵
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Yes! Grains that have been “largely unchanged over the last several hundred years” are considered ancient grains.Like superfoods, ancient grains are another buzzword that markets certain grains and seeds — like buckwheat, farro, and quinoa — as more nutritious than modern crops... but what are the benefits?

You’ve probably heard of the benefits of quinoa and chia seeds – maybe even sorghum or spelt. But what about amaranth, freekeh, and teff? The health benefits associated with ancient grains are unique to each variety. As grains, however, you can expect all of them to contain a decent amount of dietary fiber as well as some plant protein. In addition, studies have linked ancient grain consumption to health benefits, such as lower heart disease risk, better blood sugar control, and improved digestion!
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Do you have your favorite oldie grain? Leave it below!
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#takeyoutime #takeyoutimeblog #weightlossjourney #ancientgrains #grains #seeds #quinoa #buckwheat #amaranth #nutrition #weightloss #healthyfood #fiber #dietaryfiber #healthylifestyle #superfoods #superfood #walkingforweightloss #macronutrients #health #lieshelsloot

It's Wednesday, yay! That means we are in a great

It's Wednesday, yay! That means we are in a great day to hold ourselves accountable and evaluate our weekly progress so far... but instead of asking you about your steps or amount of veggies in your plate, I want to know... Have you gone on your Mindful Walk of the week yet?
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While a dedicated walking routine can certainly have many physical benefits, it also provides psychological benefits that shouldn’t be discounted. Reducing stress, anxiety and depressive symptoms and improving your mood... all of this are benefits of mindful walking!

Once or twice a week, make it a goal to get rid of distractions (i.e. ditch your phone) and concentrate instead on a more meditative experience while you walk. Bonus points if you explore nature more on these walks!... Let me know in the comments below if you've tried it and... happy hump day!
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#walking #takeyoutime #takeyoutimeblog #weightlossjourney #naturalweightfreedom #naturalweightloss #weightloss #healthylifestyle #motivation #tuesday #lieshelsloot #steps #extrasteps #freebie #tips #walkingtips #mindfulness #walkingmeditation #mindfulnesshabits #mindful #humpdaywednesday #humpdaymotivation

Are you are already stressing out about the upcomi

Are you are already stressing out about the upcoming week? Then why don't you go out for a walk?!
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Rather than focusing on how many miles you have to go or a pace you need to hit, this time, you can try mindful walking 🚶‍♀️ Paying attention to your body, focusing on your breath and being more aware of nature and your surrounding environment are all aspects of mindful walking! Also, research found mindful walking can alleviate psychological stress; people who spent 10 minutes of mindful walking (and 40 minutes of walking total) eight times over four weeks reported a reduction in symptoms of psychological distress and improvements in overall quality of life.
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Learning to be mindful during your walks takes patience and practice, but incorporating at least one mindful walk per week is already a plus! Have you practiced it before? 👇
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#walking #takeyoutime #takeyoutimeblog #weightlossjourney #naturalweightfreedom #naturalweightloss #weightloss #healthylifestyle #motivation #tuesday #lieshelsloot #steps #extrasteps #freebie #tips #walkingtips #mindfulness #walkingmeditation #mindfulnesshabits #mindful

Cauliflower would definitely be considered to be t

Cauliflower would definitely be considered to be the renaissance vegetable—from rice, pizza crust, salad topping... it can be so many things!
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This mild-tasting vegetable that can take on so many different flavors, is packed with fiber and is made up of a whopping 92% water! Eating it also helps fill you up (just like protein), which means you're less likely to overeat because your belly is full of the healthy stuff... the only setback you need to be aware of is that eating it may cause bloating and gas. Nothing that some cooking won't avoid!
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#takeyoutime #takeyoutimeblog #weightlossjourney #cauliflower #cauliflowerbenefits #cauliflowerlover #cruciferousveggies #nutrition #weightloss #healthyfood #eatyourvegetables #healthylifestyle #superfoods #superfood #walkingforweightloss #macronutrients #health #lieshelsloot

Wil jij meedoen met de GRATIS workshop-week rond m

Wil jij meedoen met de GRATIS workshop-week rond mijn methode "Wandel je slank en gelukkig"? (Sorry, this one is only for my Dutch audience!) Schrijf je dan nu in via de link in bio.
Van 29 maart t.e.m. 2 april een HELE week lang elke avond een gratis workshop! Tijdens de vorige 3 edities van dit initiatief zijn al HEEL wat KILOOTJES verloren! Doe jij mee? #wandelen #opwandel #wandeljeslankengelukkig

Do you need a gentle push to get and stay healthy,

Do you need a gentle push to get and stay healthy, fit and slim? Do you want more than just a meal plan, do you hate shakes and pills like I do, do you want a method that works, that is easy to fit into your life, that takes into account hormone fluctuations and possible bowel problems and that helps you get rid of that yoyo effect forever? In my programs you will not only be taught my complete method (which is HUGE! And wat more than just walking) but you will also get WEEKLY coaching sessions and 1 on 1 coaching sessions with me and/or my team. So no automatic emails where you are left with so many questions. I am the author of "Walk Yourself Slim and Happy" (English version coming soon) and "The Complete guide to Healthy Hair" and I would love to help you. Would you like more info? Put it in the comments or send me a message. I would be happy to explain it to you without any obligation. Best regards! Lies #walking #lieshelsloot #healthyfood #healthylifestyle #walkingforweightloss #coaching #sodawaregem

GRATIS WORKSHOP WEEK. Doe jij mee? Alle info op fb

GRATIS WORKSHOP WEEK. Doe jij mee? Alle info op fb: word lid van @wandelnaarjenatuurlijkegewicht op facebook of meer info in mijn boek Wandel Je Slank en Gelukkig

Sure you have experienced this: even after a satis

Sure you have experienced this: even after a satisfying meal, sugar cravings hitting you hard!! 🍬 There are many factors that cause the cravings, but the real issue is that when we overeat sugary foods, these not only flood the brain with dopamine but also creates a pattern of sugar cravings 🍩🍡
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If you are trying to cut back on sugar but still want to be prepared for those sugar cravings, make sure to have some almonds as allies! Packed with heart-healthy fats, almonds can help control blood sugar, keeping intense sugar cravings in check. The healthy fats in nuts keep you feeling satisfied even longer, making it less likely for you to have an energy dip between meals — when sugar cravings are often at their worst. Add them to oatmeal, sprinkle them in salads, use them in energy bars or make your own almond butter and almond milk... just make sure not to overdo it, as healthy fats are still fats!
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Let me know below 👇 what's your favorite way of eating almonds?
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#takeyoutime #takeyoutimeblog #weightlossjourney #goodfats #healthyfats #almondlover #almondmilk # #sugarcravings #snack #nutrition #weightloss #healthyfood #hormonalbalance #healthylifestyle #superfoods #superfood #walkingforweightloss #macronutrients #health #lieshelsloot

I've spoken here before of how, often, it’s the

I've spoken here before of how, often, it’s the little things (like sipping more water 💦 or adding veggies 🥦 to every meal) that end up making the greatest difference. For example: lunges!!
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Including a 10-minute set of step ups on a park bench or walking lunges to your routine will increase your calorie burn by 50 calories! Do this four times per week, and you’re up to an additional 200 calories. By the end of the month, you’ll have burned an extra 900 calories... whoop! Also, walking lunges help you attain better balance and posture, which can help you perform other bodyweight exercises better and, as an extra benefit... walking lunges can help you get a perfectly-shaped butt 🍑!!!
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#walking #takeyoutime #takeyoutimeblog #body #health #healthylifestyle #weightlossjourney #naturalweightfreedom #lieshelsloot #walkingbenefits #walkinglunges #lungesandsquats #lungesworkout #weightlossworkout #outdoorexercise #walking #naturalweightfreedom #hillrepeats #calorieburn

Tonight, make sure you take a lead from children a

Tonight, make sure you take a lead from children and make more room in life for smiling and laughter... after all: when paired with a good walk outside in nature, it truly can be the best medicine!🚶‍♀️❣
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#walking #takeyoutime #takeyoutimeblog #naturalweightfreedom #laughisthebestmedicine #walkingtherapy #walkforagoodmood #walkingchallenge #walkingaround #walkinthewoods #ilovemyself #loveyourself #selfesteem #loveyourselfchallenge #naturalweightloss #weightlossjourney #accountability #healthylifestyle #lieshelsloot

Looking to get some more Vitamin D to boost your m

Looking to get some more Vitamin D to boost your metabolism? No need to check the expensive aisle for supplements! Because of its well-deserved reputation as an immunity booster, vitamin D is certainly in the spotlight and it is easy to find it both in your kitchen and when you go grocery shopping!
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Vitamin D is the only nutrient your body produces when exposed to sunlight but right now, we are not getting much of it! This is partly because people spend more time indoors, wear sunblock outside (as you should!) and eat a Western diet low in good sources of this vitamin. So if you want to increase your intake, make sure to consume salmon, herring and sardines, egg yolks, mushrooms and even fortified milk.
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So, when deciding what to pick for lunch or dinner, including some options like the ones I mentioned above can be especially potent for metabolism-boosting micronutrients!
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#takeyoutime #takeyoutimeblog #weightlossjourney #vitamind #vitaminddeficiency #salmon #sardines #eggyolk #vitamindfoods #micronutrients #immunitybooster #metabolismbooster #nutrition #weightloss #healthyfood #hormonalbalance #healthylifestyle #superfoods #superfood #walkingforweightloss #health #lieshelsloot

Are you avoiding what used to be your consistent w

Are you avoiding what used to be your consistent walking routine? Or maybe you're spending more time on the couch than usual? 🚶‍♀️ Don't worry, you're not alone. Juggling work schedules, family duties and pandemic mishaps are all common reasons why you may not have been as active as you'd like. The good news is you can always restart — let's dig in!
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Before you begin a new daily walking schedule, address any hurdles or problems associated with your previous routine... also, if you've taken an extended amount of time off, you probably won't be able to jump back into the same workouts you were doing before. Consistency beats perfection, so if you miss a day or two here or there, don't stress. That said, be realistic about your schedule and what time works best for you to fit in a walking workout.
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If you are still a bit lost at how to restart, consider having a walking coach like me! Walking coaches help you understand any weaknesses or conditions you may have that you are unaware of and provide you with a personalized plan to get you back on the road even sooner! — So, are you walking today? ⭐
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#walking #takeyoutime #takeyoutimeblog #naturalweightfreedom #motivation #workoutmotivation #walkingmotivation #restartwalking #accountability #selfesteem #loveyourself #walkinggoals #fitnessgoal #staymotivated #singleworkout #naturalweightloss #weightlossjourney #motivateyourself #healthylifestyle #lieshelsloot

Kombucha is a fermented tea that has been consumed

Kombucha is a fermented tea that has been consumed for thousands of years, but lately has seen a spike in popularity as well as some 'cons' thrown at it... but while the over consumption of this beverage can indeed lead to excess sugar and calorie intake and it's also unpasteurized with small amounts of caffeine and alcohol, the truth is that, in moderation, kombucha has the same health benefits as tea — and it’s also rich in beneficial probiotics! 🍵
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Kombucha not only is a good source of probiotics, which have many health benefits, but it also contains antioxidants, can kill harmful bacteria and may help fight several diseases! Also, when made from green tea may offer many of the same health benefits as green tea itself, such as weight loss and blood sugar control. So, when made properly and consumed in moderation (like anything else!) it can be a nice, refreshing addition to your daily meals!
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Tell us? Have you tried kombucha before?
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#takeyoutime #takeyoutimeblog #weightlossjourney #kombucha #probiotics #guthealth #guthealthmatters #fermentation #kombuchabrewing #nutrition #weightloss #healthyfood #prebiotic #healthylifestyle #superfoods #superfood #walkingforweightloss #macronutrients #health #lieshelsloot

Incline walking? What is that? It is exactly what

Incline walking? What is that? It is exactly what it sounds like: heading for the hills!-- That's right, if you live nearby a mountain, then you definitely need to try this, as this particular type of workout targets the posterior chain of your body and spikes the heart rate to burn extra calories!
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Some may like to do this on a treadmill, but I recommend to tackle hills outdoors to get the calming effect of nature! 🌳 For ideal incline walking form, imagine “pulling” yourself up the hill using the back of your legs (glutes and hamstrings) rather than leaning forward and “pushing” up the hill with the front of your legs (quads), and also remember... what goes up must come down! So prepare your body to walk downhill as well!
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#walking #takeyoutime #takeyoutimeblog #body #health #healthylifestyle #weightlossjourney #naturalweightfreedom #lieshelsloot #walkingbenefits #endorphins #walkingsurfaces #trail #trailwalking #hiking #outdoorexercise #walking #naturalweightfreedom #hillrepeats #muscletraining #musclewalk #hillwalking

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