Podcast

Hello and welcome to "Fit in Five," the podcast where we break down fitness into bite-sized routines that pack a punch! I'm Charles van Veen, and in today's episode, we're diving into the magic of short yet effective workouts. Let's get moving!

It's a common misconception that you need to spend hours at the gym to see results. In reality, consistency and intensity are key. A focused five-minute workout can boost your metabolism, improve your mood, and even build strength.

So, what's the secret behind these mini workouts?

The secret is High-Intensity Interval Training or HIIT. It involves short bursts of intense exercise followed by brief rest periods. This approach maximizes calorie burn in a short amount of time.

Here is a quick five-minute HIIT routine to try.

First start with warm up. Do the following steps.

1. Jumping Jacks, 45 seconds.

Stand with your feet together and hands at your sides.

Jump while spreading your legs and simultaneously raising your arms above your head.

Return to the starting position and repeat.

2. Arm Circles, 30 seconds.

Extend your arms out to the sides at shoulder height.

Make small circular motions with your arms, gradually increasing the diameter.

Reverse the direction halfway through.

3. High Knees, 45 seconds.

Stand with your feet hip-width apart.

Quickly bring one knee up towards your chest, then switch to the other knee.

Continue alternating knees, pumping your arms in rhythm.

4. Bodyweight Squats, 45 seconds.

Stand with your feet shoulder-width apart.

Lower your body as if sitting in a chair, keeping your back straight and knees over your toes.

Push through your heels to return to the starting position.

Then continue with the HIIT routine.

1. Jumping Jacks, 30 seconds.

Get that heart rate up!

Start standing with your feet together and arms at your sides.

Jump your feet out while raising your arms overhead, then quickly return to the starting position.

Benefits: A full-body workout that increases heart rate, boosts cardiovascular fitness, and engages multiple muscle groups.

2. Rest for 10 seconds.

3. Push-ups, 30 seconds. Focus on form. Don't rush.

Begin in a plank position with your hands shoulder-width apart.

Lower your body until your chest almost touches the ground, then push through your hands to return to the plank position.

Benefits: Strengthens chest, shoulders, triceps, and core muscles.

Enhances upper body strength and stability.

4. Rest for 10 seconds.

5. High Knees, 30 seconds. Drive those knees up!

Start standing with feet hip-width apart.

Drive one knee up towards the chest, then quickly switch and drive the other knee up.

Benefits: Boosts cardiovascular fitness, strengthens the core and targets the hip flexors and quads.

6. Rest 10 seconds.

7. Plank for 30 seconds. Engage your core. Keep a straight line from head to heel.

Start in a forearm position with elbows directly below the shoulders.

Keep your body in a straight line from head to heels, engaging your core.

Benefits: Strengthens the core, shoulders, and back muscles.

Improves posture and stability.

8. Rest for 10 seconds.

9. Burpees, 30 seconds. Full-body explosive movement.

Start standing, then bend down, placing your hands on the ground.

Jump your feet back into a plank position, do a push-up.

Then jump your feet back towards your hands and explode into a jump reaching your arms overhead.

Benefits: Full-body workout that boosts cardiovascular fitness, builds strength and enhances coordination.

10. Rest for 10 seconds.

11. Squat Jumps, 30 seconds. Power through those legs.

Begin with feet shoulder-width apart.

Lower into a squat position, then explosively jump upwards, extending your legs fully.

Land softly and go back into the squat position.

Benefits: Strengthens the glutes, quads, hamstrings, and calves.

Boosts explosive power and improves cardiovascular fitness.

That's it for today's episode "Fit in Five."

Stay active, stay positive, and we'll catch you in the next one!

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We love enthusiasm.

It's how we get things done. Think of all the times where you felt so much excitement for a project you tore right into it. Hours slipped by as though they were minutes. Accomplishment felt easy, and success was around every corner.

Unfortunately, much as we love it, enthusiasm doesn't always stick around.

If you're feeling the lost enthusiasm blahs, you're in the right place. In this podcast, we will take a look at some of the most common causes of lost enthusiasm and the quick fixes that will get you right back on track.

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We love enthusiasm.

It's how we get things done. Think of all the times where you felt so much excitement for a project you tore right into it. Hours slipped by as though they were minutes. Accomplishment felt easy, and success was around every corner.

Unfortunately, much as we love it, enthusiasm doesn't always stick around.

If you're feeling the lost enthusiasm blahs, you're in the right place. In this podcast, we will take a look at some of the most common causes of lost enthusiasm and the quick fixes that will get you right back on track.

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It can be a battle to get your kids to eat healthy foods.

They snub broccoli, yell if they get cauliflower, and cry over carrots. 

They may even be of the opinion that anything that’s good for them must taste bad.

Fortunately, you don’t have to fight over vegetables and fruits every day at mealtime. 

There are easy and creative ways you can get your kids to eat their veggies, and like it!

Try these easy fixes to forego the arguments while serving healthy, nutritious foods to your children:

1. Learn to puree foods. If you can puree vegetables and fruits, then it’s easier to add them to any meal without your kids even noticing.

· You can use a blender to puree foods. Another option is to cook the vegetables and fruits, then mash them with a fork or other utensil until they’re soft.

· Once you’ve pureed the healthy foods, add them to dishes like soups, sauces, or salad dressings. It’s also easy to add them to meatballs or similar foods.

2. Add more fresh herbs. Fresh herbs can really enhance the taste and flavor of your meals. 

Your kids may actually learn to love fresh herbs if you present them as a fun way to dress up their meals instead of a requirement to eat healthy.

· Have a variety of fresh herbs available at mealtime such as thyme, basil, rosemary, and others. You can also use dry herbs if they’re more convenient and inexpensive.

3. Change cooking oils. Your kids probably won’t notice if you change the cooking oil. By changing cooking oils, you can get healthier fats into your daily dishes.

· Use olive oil or coconut oil. They’re both delicious, and your kids will enjoy eating them. Avocado oil is another option that has healthy fats that are good for your heart.

4. Sneak greens into pasta dishes. 

You can add spinach or other green leafy vegetables to noodles and pasta after they’re cooked. Chop them into very small pieces.

· Another option is to add green leaves such as spinach to lasagna before you bake it.

· Casserole dishes that you bake with noodles are also a good place to hide greens and vegetables.

5. Make more smoothies and juices. 

It’s easy to add a variety of vegetables and fruits to smoothies and juices. 

As long as the final product has some sweetness, your kids may actually beg you to make these more often.

· You can add spinach, lettuce, carrots, peppers, and other veggies to the mix. Balance the flavors by including sweet fruits like strawberries, bananas, or blueberries.

· You can even add healthy spices like turmeric that your kids won’t notice.

· Another option is to add protein from protein powder, whey, or even scoop peanut butter into the mix.

Your breakfast, lunch, or dinner doesn’t have to turn into a battle over healthy food. 

Try creative ways to sneak more fruits and vegetables into your kids’ diets. 

They may never know your techniques, but they’ll certainly reap the health benefits.

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How to Make Your Dream Job a Reality

At some point in your life, it's common to dream of something bigger and better when it comes to your career. No matter how cushy a job may seem, you may find yourself wishing that you were working somewhere better or doing something different.

The good news is that you can go out and make your dream job a reality! Whatever the field, you can find a way to turn something you enjoy into a career.

By following these tips, you can be on your way to a happier and less stressful work life:

1. Ask yourself, "What do I really want to do?" What makes you happy? One of the best ways to achieve your dream is to find something that you already enjoy doing and make a career out of it. By doing this, the "work" doesn't feel like work, as it's something you're happy doing anyway.

· The beauty is that you can now make money doing this. There's no better feeling than knowing you get paid to do what you do for fun! In a nutshell, that's the concept of a true dream job.

2. Break it down into steps. Sometimes when looking at the big picture, it's easy to get overwhelmed and feel intimidated. By breaking it down into a series of smaller steps, it's less daunting and much easier to manage as you progress forward.

· This will also boost your self-esteem and confidence. You can feel a sense of pride in knowing that a step has been completed. The knowledge that you're actually going out and doing what you set out to do will also enhance the feeling of pride and confidence.

3. Don't be afraid to start on the low end of the totem pole. Some grunt work will be involved no matter what field you work in. Think of it as a sort of initiation rite. Even if it's a lower end job at the company you want to work for, it still gets your foot in the doorand, in time, you can make your way up the ladder.

4. Find a mentor. Mentors can be very helpful when it comes to getting your dream job. They achieve a dual purposeof showing you the ropes and skills you need, while also acting as a great reference for when the big moment does come.

· If you're having trouble finding a suitable mentor, a good role model or icon will work just as well. For example, if you wish to become an actor or actress, try to follow in the footsteps of your favorite star.

5. Ignore the pessimists. Depending on the field you work in, there may be some negative feedback from cynics and even friends and family. For example, if you want to write a novel or work for NASA, you may be asked what your "real" job is or you may be reminded about how unlikely it'll be that you'll land such a job. Put it all aside.

· Remember that your goal is in the realm of possibility, even if it takes some work to break into the field. Books get published all the time and there are more than a few staff at NASA.

· When situations like this come along, just remind yourself that it's what you want to do. Think of the benefits you'll enjoy once you succeed. In the case of aspiring novelists, you need to only remind yourself how exhilarating it'll be to have a copy of your book in hand!

While your dream job may be a challenge to acquire, it's very possible to reach it, no matter how lofty. If you put in the effort and follow a handful of simple guidelines, you can find yourself working the dream job you always desired.

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As a parent, you can give your kids a lifelong friend by introducing them to art. 

Exposing children to the arts helps them to develop new skills and think creatively.

If you’re hoping that your kids will learn about the arts elsewhere, remember that many schools with tight budgets struggle to provide access to arts program. Even if your child’s school can afford field trips to museums, large group outings tend to be full of distractions. Learn how you can use culture to connect with your kids and prepare them for a more rewarding life. Try these strategies for art lessons that your kids will love. 

Art Activities for Kids During Museum Visits. 

When you drop into a museum these days, you’ll probably see crowds more interested in taking selfies than looking at the paintings. Studies show that the more time visitors spend on their electronic devices, the less they remember about the art. Show your kids how to have a richer experience: 

1. Keep it brief. Children tend to have limited attention spans. Leave them wanting more. Go home before they become tired and bored. 

2. Assign homework. Your outings will leave a deeper impression if you prepare in advance. Older youths can read about an exhibition. Even small children can look at images on a website or brochure. 

3. Talk it over. Schedule time for discussion after your trip. Ask your child what works they liked and why. 

4. Bring a sketchpad. Most museums allow you to carry in small sketchpads and pencils. Drawing is an excellent way for children to examine a work closely and refine their motor skills. 

5. Stop by the gift shop. For more fun, do a little shopping. Gift shops have children’s sections with educational toys, books, games, and craft materials. 

6. Check the calendar. Learn what’s in store in the weeks ahead. You may be able to take your kids to films and hands-on workshops in addition to attending the usual exhibitions. 

7. Buy a membership. If your budget is tight, check if the museum has hours with free admission. You can also save money and support your local institutions by purchasing a family membership so you can visit as often as you want. 

Art Activities for Kids in Between Museum Visits 

Naturally, you’ll be spending more time outside of the museum even if you’re a devoted member. Look for additional activities you can do at home or in your child’s school. 

1. Encourage personal interests. Drum up enthusiasm by showing your kids how the arts tie into subjects they are already passionate about. Maybe your daughter will be fascinated by Degas’ horses or ballerinas. 

2. Engage in crafts. Gather together to do crafts. Recycle household objects or drop by an art store for supplies. Browse for ideas online or invent your own projects. 

3. Celebrate holidays. If daily responsibilities leave little time for the arts, the holidays can remind you to include more play time in your routine. Assemble your own Christmas tree ornaments or paint Easter eggs. 

4. Volunteer at school. Ask your child’s teacher how you can support art programs in the classroom. Volunteer to teach a session or donate old magazines and auction catalogs for collages. 

5. Start a library. The more your children know about art, the more eager they’ll be to continue their studies. Art books can be expensive, but you can find bargains by shopping for used books at your library or online. You could also exchange books with other families to split the costs. 

Share cultural experiences with your kids to brighten their future and draw your family closer together. The arts can help children to perform better at school while they build their confidence and creativity.

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A Quick-Start guide to Acupuncture.

Acupuncture is an ancient Chinese medical practice that has been used for over 2,000 years.

The practice is used to regulate a person's health by inserting needles into the body at specific points that correspond to an organ or body part.

The needles are inserted with the intention of releasing blocked energy, which is believed to restore health and balance to the body.

Acupuncture is used to treat a variety of conditions, including musculoskeletal pain, depression, headaches, reduce stress, improve sleep and much more.

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There is really great music to find in Melodie. This is an example.

Enjoy the music.

Our license includes using the tracks for podcasts.

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Eat less junkfood.

By adding more vegetables, fruits, legumes, whole grains, nuts and seeds to your diet, you'll push the junk out naturally.

Eating healthy is easy, if you make it palatable to yourself. Don't let it revolve around depriving yourself of everything you like. Look for other things that you find incredibly delicious, and are healthy at the same time.

Food should be tasty. And healthy food can be made incredibly delicious. So tasty that you look forward to it. So tasty that you simply regard the unhealthy garbage junkfood for what it is: unhealthy garbage.

Below is a delicious healthy recipe, try it out!

Asparagus with salmon and chive sauce

Ingredients:

10 white asparagus

100 gr (4 ounces) smoked salmon

1 lemon

300 grams (10 ounces) firm potatoes

For the sauce:

125 ml cooking cream

1 tablespoon cooking liquid (from the asparagus)

20 grams (1 ounce) flour

20 grams (1 ounce) butter

1 bunch of fresh chives

Pinch of salt and pepper

Preparation:

If necessary, cut the potatoes into large equal pieces and boil them for about 15 minutes until tender.

Peel the asparagus if you have not already done so. Cut off the last 2 cm (1 inch) of the asparagus and discard.

Bring an (asparagus) pan to a boil with water. Place the asparagus in it and cook for about 5 minutes, depending on the thickness. Drain and collect the cooking water. Keep the asparagus warm under a lid.

Melt the butter in a pan. Add the flour and stir with a whisk to a roux. Gradually add the cooking liquid from the asparagus. Then add the cream. Season the sauce with a pinch of salt and pepper.

Chop the chives and stir into the sauce.

Serve the asparagus on a plate with the potatoes next to it. Divide the smoked salmon over them and spoon some chive sauce on top. Garnish with some extra chives and serve with half a lemon that you can squeeze over the dish.

Thank you for listening/reading.

NMO-AMSTERDAM, Charles van Veen

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Do You Really Need to Think Big for Success?

Do you get tired of hearing people tell you that it's necessary to think big to create big results? 

This advice seems to be everywhere. The stories of Walt Disney, Oprah Winfrey and others are offered as examples. 

Those and other highly successful people started out with little more than a big thought.

They had an idea about what they wanted to create. In many of these examples, there are fewer resources in the beginning. 

Money is limited or not present at all. 

A big idea, hard work and relentless vision got the ball rolling.

Eventually the end result was massive success, sometimes on a global level.

Keep those stories in mind. 

Then ask yourself, "Do I really need to think big to be a success?" 

Let's try to answer that question.

What Happens When You Think Small and Fail?

Thinking small never suited anyone except for the "good enough" crowd. 

It doesn't make a lot of sense to think small when thinking big requires no more effort. 

Even so, we'll play devil's advocate here. 

Let's look at what happens when a person thinks safe and small and winds up failing.

Imagine someone wants to start his own company. 

He has an idea that he can buy and sell books and make a profit. 

He starts in his garage. 

The competition is local bookstores because even though he built an online presence, the Internet is in its infancy.

He fails to make a significant income. 

Fighting established brick-and-mortar bookstores doesn't work out. 

At this rate he's going to have to close his business soon enough.

If that was the end of the story, this person would have to abandon his small idea altogether. 

That's what happens when you aim for a small result. 

If you don't reach it you haven't achieved much, if anything.

Jeff Bezos Succeeded Spectacularly with Big Thinking

Most of the story we just covered relates the beginning of what would eventually become Amazon. 

The difference is that Jeff Bezos didn't think small when he started a brick-and-mortar bookstore from his garage. 

He began by dreaming big. 

He read a report that predicted businesses on the Internet would enjoy annual growth of 2,300% from one year to the next. 

He kept that big idea in his mind. 

When he suffered short setbacks, it didn't stop him.

He always thought big instead of small. 

Had he been a small thinker, there were plenty of times when he could've thrown in the towel. 

Instead, Amazon is a household name now and a trillion dollar company.

It's your choice. 

You don't have to think big. 

You can certainly think small and still achieve success in your life. 

If you think small and fail, that could be the end of your plans. 

When you think big, success and even failure can deliver an impressive result.

Thank you for listening!

NMO-AMSTERDAM, Charles van Veen

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