Fresh, flavorful, protein-rich, and on the table within 20 minutes.
Summer has begun. Perhaps you are already on vacation, going away soon, or simply enjoying the longer evenings. It is precisely during this period that many people opt for a light meal more often. Unfortunately, many summer salads contain too little protein, causing you to get hungry again sooner.
This Mediterranean summer salad is different.
“I don't have time to exercise.”
It is perhaps the most commonly heard reason why people do not exercise the way they would actually like to.
Work, family, social obligations, travel, a packed schedule, and being constantly available. It is precisely those who bear a lot of responsibility who often experience the greatest lack of time.
Yet there is a striking paradox there.
Many women recognize it.
You don't eat very differently than you used to. You might even exercise more than you did a few years ago. And yet, it seems as if that extra belly fat sticks around more and more easily.
That is no coincidence.
The summer holidays are behind us again. Perhaps you enjoyed cozy dinners, barbecues, a good glass of wine, and a little less structure in your exercise and diet. That is all part of it. After all, holidays are meant for enjoying yourself and relaxing.
With the summer holidays starting on July 17, many people are looking forward to a few weeks of relaxation, socializing, and enjoyment. Going on a nice vacation, grabbing a drink on a terrace, having a nice dinner out, or enjoying a cocktail on the beach.
We all know that exercise is healthy. But how much exercise is actually enough? And do you always have to give it your all in every workout?
The Dutch physical activity guidelines provide a good starting point for this. For adults, the advice is to engage in at least 150 minutes of moderate-intensity physical activity per week, perform muscle- and bone-strengthening exercises at least twice a week, and limit prolonged sitting as much as possible.
Vacation means relaxing, enjoying each other's company, good food, a drink or ice cream on the terrace, and completely recharging. And that is exactly how it should stay!
What a fantastic day we experienced together!
Together with an enthusiastic group of RWIJK GYM members, we stood at the start of the Mud Masters Haarlemmermeer 2026 on June 14.
Pasta and working on your summer shape? Absolutely.
This creamy high-protein pasta proves that healthy eating isn't about cutting back, but about combining smarter. With extra vegetables, whole-grain pasta, and a protein-rich sauce, you get a meal that provides both comfort and results.
We live in a time when pressure is almost normal. Work, family, social obligations, deadlines, and the constant stimuli from your phone: it actually never stops. Stress isn't necessarily bad – it helps you stay sharp and perform.
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