Tips & Advice

From stress and digestion to your presence

In a previous blog, I wrote about what healthy breathing is and how you can improve your breathing.
But what I often see in practice goes a step further.

Many people search for ways to improve their breathing, but don’t realize how much breathing affects the entire body—including stress, digestion, and energy levels.

You can eat healthily, exercise regularly, and still notice that you:

• have low energy
• experience digestive discomfort
• feel tension in your body

What is often overlooked is that your breathing plays a key role in all of this.

Why breathing has such a strong impact

Your breathing is directly connected to your nervous system.

When you breathe slowly and deeply, you activate the part of your body responsible for relaxation, recovery, and digestion.
But when your breathing is shallow and high in the chest, your body remains in a subtle state of stress.

And this affects much more than just your breathing.

Shallow breathing is something many people are not even aware of, yet it can have a significant impact on how you feel throughout the day.

Breathing and digestion

Many people experience symptoms such as:

• bloating
• fatigue after eating
• an unsettled stomach

And often look for solutions in nutrition.

However, when your breathing is high and tense, your body is more frequently in an “alert” state.
In this state, your digestion receives less attention.

Your body prioritizes survival over digestion.

This is why shallow breathing and stress can directly affect your digestion.

This can result in:

• reduced absorption of nutrients
• ongoing digestive discomfort
• less energy from the food you eat

Healthy eating alone is therefore not always enough when your breathing is out of balance.

A simple first step can be to pause for a moment before eating and become aware of your breath.
Taking a few slow, deep breaths helps your body shift from an “active” state into a rest & digest state—allowing your digestion to function more effectively.

How clothing affects your breathing

An often underestimated aspect is the influence of clothing on your breathing.

Tight clothing around the waist—such as tight trousers, shapewear, or fitted tops—can restrict the movement of your diaphragm.
As a result, you naturally start breathing higher in your chest.

This type of shallow chest breathing can increase tension in the body without you even noticing it.

The effect:

• shallower breathing
• more tension in your body
• a quicker sense of restlessness

This not only affects how you feel, but also how you move and show up.

Breathing and your presence

Your breathing has a direct influence on your posture and presence.

When your breathing is high and tense:

• your shoulders tend to lift slightly
• tension builds up in your body
• you may appear less relaxed

When your breathing is calm and deep:

• your posture becomes more open
• your presence feels more grounded
• you feel more stable and at ease

This is where inner and outer balance come together.

Everything is connected

In my work, I see time and again that the body does not function in separate parts.

• nutrition
• breathing
• tension
• clothing
• presence

They all influence each other.

And often, real change does not begin by doing more, but by becoming aware of what is already there.

A small first step

Perhaps the only thing you need to do today is:

pause for a moment and notice your breathing
and ask yourself: am I breathing high or low? calm or rushed?

Without trying to change it—just becoming aware.

Learn more about healthy breathing

In my previous blog, I go deeper into what healthy breathing is and how you can improve it.
You can read it here.

Final thoughts: returning to balance

Do you feel like you are doing everything “right,” yet still not fully in balance?
Then it might be valuable to explore this together.

You are very welcome to book a complimentary intake session, where we look at your breathing, energy, and lifestyle—and how they can be better aligned.

March is a special month. Winter slowly comes to an end and the first signs of spring begin to appear. The days become longer, the light changes, and our bodies also begin to prepare for a new season.

Many people wonder what to eat in March. During this time the availability of vegetables gradually changes. Winter vegetables are still widely available, while the first spring vegetables slowly begin to appear.

By choosing seasonal vegetables in March, you can better align your nutrition with the rhythm of nature. Seasonal produce is often fresher, more flavorful and more sustainable.

When you eat according to the season, you naturally discover which vegetables best support your body and energy at that moment.

In this article you will discover which vegetables are in season in March and how you can use them in simple, healthy meals.

Why March is a transition month for food

March forms a bridge between two seasons. In winter we often eat hearty, warming dishes made with vegetables that can withstand cold temperatures, such as cabbages and root vegetables.

In spring this slowly changes. Nature begins to grow again and lighter vegetables with fresher flavors appear.

This means that March is a period in which both types of vegetables are available. You will still find typical winter vegetables, but also the first vegetables of spring.

This combination makes it possible to prepare meals that are both nourishing and refreshing.

Seasonal vegetables in March: what is available?

When you look at seasonal vegetables in March, you will mostly find vegetables that tolerate colder temperatures well or can be stored for a long time after harvest.

Examples of vegetables commonly available in March include:

• celeriac
• parsnips
• Brussels sprouts
• red cabbage
• leeks
• carrots

You will also start to see the first lighter vegetables, such as:

• spinach
• radishes
• lamb’s lettuce

Fruit options are more limited during this time. Apples and pears are often still available from storage from the previous harvest season.

Vegetables in season in March: winter vegetables and early spring vegetables

If we look at vegetables in season in March, the selection is still strongly influenced by winter.

Root vegetables such as parsnips and celeriac are typical winter vegetables. They contain many nutrients and are ideal for warm dishes such as soups, stews or oven-roasted meals.

At the same time, vegetables that belong more to spring start to appear, such as spinach and radishes. These vegetables often have a fresher taste and work well in lighter dishes.

By combining these two groups of vegetables, you can create meals that are both nourishing and balanced.

Why seasonal eating is good for your body

More and more people choose seasonal eating as the basis of their diet.

There are several reasons for this.

Seasonal produce is often fresher because it is grown closer to home. This means it usually retains more flavor and nutrients.

Seasonal eating also brings more variety to your diet. Each season introduces new vegetables and fruits, which naturally provides a broader range of nutrients.

Many people also experience that their body responds better to food that matches the season. In winter we often prefer warm and nourishing meals, while in spring and summer lighter dishes feel more appealing.

What to eat in March: practical meal ideas

If you are wondering what to eat in March, there are many simple and nutritious options.

By combining winter and early spring vegetables you can create surprisingly balanced dishes.

Some ideas:

Soup
A creamy soup made with celeriac and leek, possibly finished with fresh herbs.

Oven dish
Roasted carrots, parsnips and onions with olive oil and herbs.

Salad
Lamb’s lettuce with radishes, nuts and a light dressing.

Stir-fry
Spinach with garlic and mushrooms served with brown rice or quinoa.

Using different cooking methods – roasting, cooking or eating vegetables raw – allows you to create a lot of variety with the same ingredients.

Eating consciously and listening to your body

Besides choosing seasonal products, it can also be valuable to become more aware of what you eat.

Food influences energy levels, concentration and overall wellbeing. By paying attention to your eating habits, you can discover which foods work best for you.

For some people this means eating more vegetables, for others it means creating more variety or regularity in meals.

Final thoughts

March is a month of change. As winter slowly gives way to spring, the variety of vegetables also begins to change.

By choosing seasonal vegetables in March, you can prepare meals that support this seasonal transition.

Vegetables such as leeks, parsnips, spinach, lamb’s lettuce and radishes offer many possibilities for healthy and varied dishes.

Seasonal eating can support a more conscious approach to nutrition and contribute to a healthy lifestyle.Would you like to become more conscious about your nutrition and discover what your body truly needs?

In my practice, I guide women through an integrated approach to nutrition, vitality and lifestyle, helping inner energy and outer presence support each other.

Curious how small changes in nutrition can improve your energy and wellbeing?

👉 Book a free intake session and discover how small changes can make a big difference.

9 Winter-to-Spring Outfit Tips

During the transition from winter to spring, it can be difficult to decide what to wear. With a few simple adjustments, you can make your outfits feel lighter while still staying warm.

The first sunny days of the year often bring an immediate sense of spring. The light changes, the air feels softer, and you naturally feel the urge to wear lighter clothing.

But what should you wear when the sun is shining while the temperature still feels too cold for real spring outfits?

In the sunshine it may feel pleasant, but as soon as you step into the shade or the wind picks up, it can still feel quite cold. That is why it is often too early to put your winter wardrobe away completely.

By combining winter pieces with lighter elements, you can gradually adapt your outfits to the new season. This way your clothing starts to look fresher while you still stay comfortably warm.

Why the Winter-to-Spring Transition Can Be Tricky

During the transition from winter to spring, not only the temperature changes, but also the light and the atmosphere of the season. During the day it may feel sunny and mild, while mornings and evenings can still be quite chilly.

Many people feel the urge to dress lighter during this time of year, but quickly realise that the weather does not always allow it yet.

Instead of completely changing your wardrobe at once, it works better to combine winter pieces with lighter items. This allows your outfits to gradually evolve with the season.

Practical Winter-to-Spring Outfit Tips

1. Wear Your Winter Coat Open

A simple way to make your outfit instantly feel lighter is by wearing your winter coat open. It creates a more relaxed silhouette and gives your look a fresher, spring-like feel.

2. Let a Sweater or Cardigan Replace Your Coat

On sunny days, a sweater or cardigan can sometimes replace your coat. A knit worn over a blouse or T-shirt keeps you warm while feeling lighter than a heavy winter jacket.

3. Work With Layers

Layering is key during the winter-to-spring transition.

For example:

• a blouse under a sweater
• a T-shirt with a blazer
• a lightweight knit with a lighter jacket

Layers allow you to easily adjust your outfit as the temperature changes.

4. Choose Lighter Fabrics

You do not need to switch to summer clothes yet, but you can start introducing lighter materials.

For example:

• cotton
• viscose
• fine wool
• lightweight knitwear

These fabrics feel less heavy while still providing warmth.

5. Add Lighter Colors to Your Outfit

Color plays an important role in how an outfit feels.

By choosing colors such as:

• cream
• sand
• light blue
• soft pastels

your outfit immediately looks fresher, even when you are still wearing winter pieces.

6. Show a Bit of Wrist or Ankle

Showing a small amount of skin can instantly make an outfit look lighter. Rolling up your sleeves slightly or wearing trousers that show the ankle creates a more spring-like appearance.

7. Combine Heavy and Light Materials

Outfits become more interesting when you combine contrasting materials. For example, a chunky knit sweater paired with a light blouse, or a warm coat combined with lighter fabrics.

This creates a balanced look between warmth and lightness.

8. Bring Light Around Your Face

The area around your face strongly influences how fresh your outfit appears. Wearing a lighter color near the face – such as a blouse or scarf – can instantly brighten your overall look.

9. Choose Lighter Shoes

Switching to lighter shoes can also help your outfit feel more spring-like. Think of loafers, light sneakers, or ankle boots in softer colors. Even if the rest of your outfit still includes winter pieces, lighter shoes can make a big difference.

Small Changes Can Make a Big Difference

Transitioning your wardrobe from winter to spring does not require a complete change. Often the difference lies in small details: a lighter colour, a different combination, or an extra layer.

By making small adjustments step by step, your style naturally moves along with the season.

Perhaps that is what style is really about: not only what you wear, but also how you adapt with awareness to the changing season.

Would you like to discover which colours, shapes and combinations truly suit you?

As a personal stylist, I help women and men create a wardrobe that reflects their personality and strengthens their presence.

You are very welcome to book a style analysis, wardrobe consultation or personal shopping session.

👉 Plan a consultation and send me an email.

Would you like to organize your wardrobe for the new season as well? Read my article about switching your wardrobe from winter to spring.

This morning at 7:10 a.m., I woke up. It was already light — and I could hear the birds singing again. While I don’t literally feel like a bird, I immediately noticed something different in myself: getting up felt lighter.

That has everything to do with daylight, hormones, and your biological clock.

Morning Light: The Natural Reset of Your Biological Clock

Our body follows an internal 24-hour rhythm: the circadian rhythm, also known as your biological clock. This system regulates:

• your sleep-wake cycle
• hormone production
• body temperature
• concentration
• energy levels

The most important external trigger for this rhythm is morning light.

When natural daylight enters your eyes in the morning, your brain receives the signal that the day has begun. Your biological clock is essentially reset. This has a direct effect on your morning energy.

How Light Influences Your Hormones

Light regulates several hormones that are essential for vitality.

Melatonin: Your Sleep Hormone

Melatonin is produced when it gets dark. This hormone helps you fall asleep and sleep deeply.
In the morning, melatonin production stops as soon as your eyes detect light.

During winter, when it is still dark at wake-up time, melatonin often remains active longer. This explains why getting up can feel heavier.

Cortisol: Your Activation Hormone

Cortisol is often viewed as a stress hormone, but in the morning it is essential. The natural rise in cortisol — known as the cortisol awakening response — helps you wake up feeling alert and focused.

Morning light strengthens this natural hormonal peak and supports your energy in the morning.

Serotonin: Mood and Motivation

Daylight also stimulates the production of serotonin. This neurotransmitter plays a key role in:

• mood
• motivation
• mental clarity
• overall sense of well-being

More natural daylight often means more stable energy levels and greater mental resilience.

This is not mindset.
This is biology.

Why Waking Up Feels Easier in February

As the days grow longer, your body receives light earlier. As a result:

• melatonin decreases at the right time
• cortisol rises more naturally
• your circadian rhythm synchronizes better
• your sleep-wake cycle improves

Your system works with the morning again — instead of against it.

And you feel that.

How to Increase Your Energy Levels Naturally

You can strengthen this natural effect with a few simple habits:

• Go outside within 30 minutes of waking up
• Receive 5–10 minutes of natural daylight without sunglasses
• Limit bright blue light in the evening
• Maintain a regular sleep-wake rhythm

Light is one of the most underestimated factors when it comes to vitality.

Birds do not sing because they suddenly feel more motivated. Their system responds to light. Perhaps we, too, can take our biology more seriously.

Energy does not begin with willpower.
It begins with rhythm.

Want to Support Your Sleep-Wake Cycle Further?

Morning light directly influences how well you produce melatonin in the evening — and therefore the quality of your sleep.

Read my blog:
“Better Sleep: 10 Practical Tips for a Healthy Sleep Rhythm.”

When you combine quality sleep with morning light, you optimally support your biological clock — and energy arises from within.

In winter, we automatically add more layers. We reach more quickly for darker tones, comfortable combinations and safe outfits. That makes sense. It’s cold. We want to stay warm.

But what you wear influences your energy. More than you might think.

Clothing is not just something you put on to look presentable. It affects how you feel, how you move and how you show up. Especially in winter, when we tend to “wrap ourselves up” more, that difference can be significant.

Clothing and Energy: What Do We Actually Mean?

When we talk about clothing and energy, we’re not talking about fashion or trends. We’re talking about your experience in your body.

Do you stand a little taller in a certain outfit?
Do you feel lighter in a particular colour?
Or heavier and less visible?

What you wear influences your energy because it is connected to how you experience yourself. You don’t only see that in the mirror — you feel it.

How Color Influences Your Mood

Color has a direct influence on how you feel. That’s not a vague idea; it’s a recognizable experience.

A color that suits you can:

• brighten your face
• strengthen your presence
• increase your energy

In winter, many people automatically choose black, dark blue or grey. That can look elegant, but it can also make you appear less vibrant — and feel that way yourself.

Would you like more energy in what you wear? Start small. Add one color that makes your face light up. A scarf, a sweater, a detail. Small adjustments can already make a noticeable difference.

Feeling Good in What You Wear

What you wear and how you feel are connected.

When something fits well, feels right and reflects who you are, you radiate that. Your posture changes. You move differently. You speak differently.

That directly affects your presence and self-confidence.

It’s not only about how something looks, but about how you feel in it.

Ask yourself:

• Do I feel energised in this piece of clothing?
• Does this combination give me lightness?
• Or do I feel heavy or invisible?

Your feeling is an important guide.

Comfort Is Good — But Invisible Isn’t Necessary

Comfort matters in winter. Warm fabrics, soft layers, practical choices. But comfortable doesn’t have to mean invisible.

Sometimes we hide a little in our winter clothing — without even noticing.

More energy in what you wear doesn’t mean suddenly becoming bold or extroverted. It can lie in subtle changes:

• a lighter shade
• more contrast
• a silhouette that supports your posture
• a fabric that allows you to move more freely

It’s not about drastic change, but about choosing consciously.

Presence Begins Within — But Becomes Visible on the Outside

What you wear, how you eat, how you breathe and how you take care of yourself are all connected. Your energy is never just one isolated element.

Your presence begins from within. But what you wear can reinforce that feeling.

When you choose clothing that supports your energy, there is more alignment between how you feel and how you show up.

And that becomes visible.

Practical Tips for More Energy in What You Wear

Would you like to start today? Here’s what you can do:

1. Choose One Energizing Element

Add one item that immediately gives you a good feeling. Start small.

2. Notice Your Posture

Do you stand taller in certain clothing? That’s valuable information.

3. Observe Without Judgment

Nothing has to be perfect. It’s about discovering what works for you.

In Closing

What you wear influences your energy. Even in winter.

By choosing more consciously, you can strengthen your presence and support your energy — without having to change your entire wardrobe.

It starts with feeling.

Would You Like to Experience This in Practice?

During my workshop Clothing & Personal Style, we explore colour, style and what what you wear does to your energy. You’ll also have the opportunity to try on pieces during The 2nd Edit – Pre-Loved Fashion.

👉 Read more about the workshop and reserve your place

Self-confidence is often recognized on the outside.
In how someone speaks, presents themselves, or makes decisions.

But in my experience, self-confidence lives somewhere else.

Self-confidence is not tested when everything is going well.
It is tested in moments when you are touched —
when something shifts inside, even though very little seems to change on the outside.

That is where self-confidence becomes visible.

What Is Self-Confidence Really?

Self-confidence is often misunderstood as certainty or control.
As knowing exactly what to do, or never doubting yourself.

Psychologically, self-confidence consists of two essential layers:

• trusting that you can handle what comes your way
• feeling that you are valuable, regardless of performance or approval

That second layer is often overlooked.

Self-confidence does not mean the absence of doubt.
It means being able to stay with yourself, even when things feel uncomfortable.

Staying True to Yourself Is the Foundation of Inner Confidence

Standing in your strength may sound big,
but it often begins in very small moments.

Noticing what happens.
Feeling when something touches you.
Choosing not to react immediately, but to remain present.

For me, self-confidence is not about pushing through because I should,
but about slowing down and checking in with myself:
What is actually happening here?

When the Outside Looks Fine, but the Inside Doesn’t

There are moments when everything seems to work.
You function, you do what is needed, you keep things moving.

And yet, inside, something doesn’t feel right.

That feeling is not weakness.
It is information.

Self-confidence from within means taking that signal seriously,
instead of ignoring it or smoothing it over.

Self-Confidence Is Tested in Connection

Self-confidence often becomes most visible in relation to others.
When old patterns are triggered,
or when you sense that you might lose yourself for a moment.

What used to throw me off balance
now helps me pause.

I recognize these moments sooner than before.
Not to analyze them,
but to create space.

Slowing Down Instead of Pushing Forward

For me, self-confidence does not grow by becoming harder.
It grows by slowing down.

Pausing.
Breathing.
And making a clear distinction
between what belongs to me
and what I can leave with someone else.

That is where steadiness emerges.
Not loud, but clear.

Self-Confidence From Within Is Lived, Not Just Thought

Self-confidence is not only a mental concept.
It is something you live.

It shows up in:

• how you nourish yourself through what you eat
• how you breathe when tension rises
• what you wear and whether it truly fits who you are
• how you treat yourself in moments of pressure and rest

When these layers support one another,
there is less need to compensate on the outside.

Then confidence feels grounded — from the inside out.

Self-Confidence and External Achievement Are Not the Same

Self-confidence is often confused with performance or success.
But you can have everything in order and still feel disconnected from yourself.

Feeling empowered does not mean that everything works out.
It means you do not abandon yourself
when things feel uncomfortable.

Being Yourself and Feeling Free in That

For me, this is the core of self-confidence from within.

Not meeting expectations.
Not proving yourself.
But staying aligned with what feels true for you.

You don’t develop self-confidence by becoming someone else,
but by returning to who you already are — again and again.

Self-Confidence Is Not a Destination, but a Process

Self-confidence is not a fixed state.
It moves with how you live, care, and choose.

Feeling grounded does not mean you never lose balance.
It means you know how to come back to yourself.

And that is where real freedom begins.

Invitation

Would you like to explore what helps you build self-confidence from within?
You’re very welcome to email me for a personal, no-obligation conversation.

Sometimes I suddenly realize how nice it is to simply stay with a moment (H2)

Not because it is special, but precisely because it is ordinary.

A small moment in which I don’t immediately move on,
but taste, feel, and stay present.

These are not moments I plan or consciously seek out. They arise naturally, in the middle of the day. And perhaps that is why they stand out to me. Because I don’t overthink them — I simply notice them.

Conscious enjoyment in a small moment (H2)

For me, such a moment can be very simple.
I enjoy dark chocolate. And occasionally, I eat it consciously. Not absent-mindedly, but with attention. I take my time, I taste, and I enjoy — without judgment.

Not because chocolate is “healthy.” It is often said that dark chocolate is better than milk chocolate, and to some extent that’s true: it contains less sugar. But it is still sugar. And for me, that doesn’t need to be anything else.

That is precisely what makes it a meaningful example.

Enjoying without having to explain it (H2)

What I notice is how quickly we tend to explain or justify our choices. As if enjoyment is only allowed when it fits into an idea of what is good, sensible, or responsible.

In this moment, I didn’t feel that need.
I didn’t have to justify anything — not even to myself.
I simply stayed with what was there.

It wasn’t about what I was eating, but about how I was present.

Small moments of pleasure (H2)

I realize how often small moments of pleasure pass by unnoticed. Even moments that are actually pleasant. Because my mind is already somewhere else. Because I’m already thinking about what comes next.

This time was different.
Not big. Not special.
But conscious.

I stayed with the moment for a while. Without analyzing it or trying to improve it. Simply being present.

Conscious enjoyment without judgment (H2)

For me, conscious enjoyment is not about making perfect choices. It’s not about healthy or unhealthy, right or wrong. It’s about attention. About gentleness. About trusting that I can feel what is right for me in that moment, without having to label it.

Perhaps something very natural grows there.

Not through control or discipline,
but by allowing space.

When do you consciously enjoy? (H2)

Since then, I occasionally pause at moments like these.
Not as a task. Not as a goal.
But as an open invitation to notice what is there.

When do you consciously enjoy — in your own way?

Does this raise any questions or reflections for you?
You are very welcome to get in touch — I’m happy to think along with you.

At the start of a new year, many of us set good intentions. We decide to eat healthier, take more rest, take better care of ourselves or make more conscious choices in daily life. And yet, already in January, many New Year’s resolutions start to slip.

Not because they don’t matter.

But because everyday life returns.

Work, social commitments, expectations and fatigue all come back into play. What felt logical and achievable in the first days of January suddenly clashes with the rhythm of daily life. And doubt creeps in: why is this so hard to keep up?

Why New Year’s resolutions often start to slip in January

Many New Year’s resolutions are based on an ideal image of how we think we should live. But once daily routines return, that ideal often turns out not to fit the reality of our lives.

New Year’s resolutions often fail because they are:

• too big or too vague
• disconnected from daily routines
• dependent on constant willpower
• lacking flexibility

That makes them difficult to sustain — and sometimes discouraging.

Why more discipline usually doesn’t work

When New Year’s resolutions don’t work out, we often think we need more discipline. To be stricter with ourselves. To try harder.

In practice, this rarely leads to lasting change.

Too much discipline often results in:

• all-or-nothing thinking
• guilt when things don’t go perfectly
• the feeling of failure

And that makes it harder to start again.

Sticking to New Year’s resolutions through better alignment

What actually helps is not more discipline, but better alignment.

Alignment with:

• your energy
• your body
• your daily rhythm
• the phase of life you are in right now

New Year’s resolutions become more sustainable when they fit who you are and how your life looks at this moment — not an ideal scenario, but real life.

What helps you stick to New Year’s resolutions

Start small

Big plans require a lot of energy. Small, concrete steps are easier to integrate into daily life and therefore easier to sustain.

Not: I’m going to completely change my lifestyle.

But for example:

• one more conscious eating moment a day
• a short breathing exercise during the day
• one small choice that supports you today

Small does not mean insignificant. Small steps create continuity — and make it possible to stick with change in the long term.

Look at your whole day

New Year’s resolutions never stand on their own. How you eat, how you breathe, what you wear and how you treat yourself all influence each other.

When you are tired or stressed, making healthy choices becomes harder. When you wear clothes that don’t feel right, this can affect your energy and confidence.

Looking at your day as a whole creates more understanding — and more room to make choices that support each other.

belangrijk. Juist kleine stappen zorgen voor continuïteit — en helpen je om het op de lange termijn vol te houden.

Allow imperfection

Sticking to New Year’s resolutions becomes easier when you are not overly critical with yourself when things don’t go perfectly.

Not: See, I failed again.

But: What did I need in that moment — and what can help me pick it up again?

Self-compassion makes change more sustainable. It allows you to keep choosing, instead of giving up.

From New Year’s resolutions to realistic daily choices

New Year’s resolutions don’t have to be rigid plans. They can also be a direction.

An invitation to:

• eat more consciously
• breathe more calmly
• listen better to your body
• make choices that support you

When you translate your intentions into small, realistic steps that fit your life, they become easier to integrate — without forcing.

r kleine, haalbare stappen die passen bij jouw leven, ontstaat er ruimte om ze echt te integreren — zonder forceren.

Want to explore this in a practical way?

Would you like to explore how your New Year’s resolutions can align with your life, your body and your pace — from the inside out?

On Saturday morning, January 24th, I’m hosting a small, practical workshop in Amsterdam where we work with this in a supportive and realistic way.

During the workshop, we look at daily choices around food, breathing, what you wear and how you relate to yourself — and translate them into small steps you can actually maintain.

👉 More information and registration can be found here:
How to stick to New Year’s resolutions – workshop

You are very welcome.

During my daily walks, I’m reminded of how deeply restorative nature can be — not only for the body but especially for mental clarity and calm. Many of the people I work with experience the same: being outdoors creates space, energy, and focus — even on cold or dark days.

In a world that moves fast, nature is one of the few places where your nervous system can truly settle. Especially in autumn and winter, that moment of slowing down and reconnecting with yourself is essential.

How Walking Supports the Work I Do

In my work, everything revolves around how you show up — in your energy, your breath, your choices, and your personal style.
Walking in nature helps you shift from your head back into your body. When your inner world becomes calmer, your outer presence naturally changes: softer, clearer, and more grounded in who you are.

This inner shift often becomes the foundation for sustainable change — in energy, nutrition, breathing, decision-making, and self-care.

The Benefits of Walking in Nature for Body and Mind

1. Less Stress and More Inner Peace

Walking outdoors reduces stress hormones and activates your parasympathetic nervous system — your natural rest & restore mode.
Your breath deepens, your heart rate lowers, and your whole system begins to relax.

2. A Better Mood and More Energy

Daylight, fresh air, and rhythmic movement stimulate serotonin and endorphins.
You feel lighter, more energized, and more focused — exactly what we need during the darker months.

3. More Creativity and Mental Clarity

Nature reduces overstimulation and mental noise.
Suddenly there is space for ideas, insights, and solutions — something many people notice during their walks.

4. A Stronger Immune System and a Healthy Rhythm

Being outdoors supports your immune function, and daylight helps regulate your internal clock.
This improves sleep, energy levels, and emotional balance.

Practical Tips to Get More Out of Your Walks

Even on colder or darker days, a short walk can make a big difference. These simple practices enhance the effect:

1. Walk 20–30 Minutes a Day

You don’t need a forest to benefit from nature.
Research shows that even small pockets of green — street trees, a neighborhood park, or a green view — help reduce stress and lift your mood.

2. Put Your Phone on Silent

Your mind has a chance to reset, restore, and unwind.

3. Use Your Breath While Walking

Try the 4-7-8 breathing technique or box breathing for instant calm.

4. Take One Moment of Wonder

Pause briefly:
What do you see, hear, or smell?
This simple moment brings you back into the present.

Take the First Step Today

Would you like to discover how small choices — like walking, mindful breathing, and conscious living — can strengthen your vitality?

👉 Book a free intake session.
Together we explore what you need to navigate the winter with more calm, energy, and clarity.

“Before I book styling advice, I need to lose five kilos first.”
I hear this so often in my practice. Many people feel they can only be visible once they have changed something about themselves. I know that critical voice too — not about my looks, but sometimes about how I approach or handle things. In those moments, pausing to breathe consciously helps me return to my own strength.

In my work as an integrative lifestyle coach – combining styling, nutrition, and breathing – I see how self-criticism can hold you back from living with power and authenticity. It may seem motivating, but often it blocks growth and self-confidence.

Self-judgment and your personal style

When you’re overly critical, you often don’t dare to wear what you truly love:

• You stay stuck in safe choices, like always wearing black because it’s “slimming.”
• You think you must lose weight or change before showing yourself.
• You feel less confident in clothes that actually suit you perfectly.

Tip: Write down compliments you receive. Others often see beauty and strength you overlook. When shopping, focus on what you want to highlight rather than “fixing flaws.”

Self-criticism and your relationship with food

Harsh thoughts about food often create a vicious cycle:

• You start a strict diet on Monday, but one “slip” feels like failure.
• You skip meals or eat too little to compensate.
• You compare yourself to others and feel you lack discipline.

This stress shows up not only mentally but physically: your breathing speeds up, and your body tenses. That makes healthy eating even harder.

Tip:
Observe without judgment. What do you eat, and how do you feel afterward? Small, realistic steps work better than strict bans. See food as both fuel and joy — not as a test to pass or fail.

Your breath as a reset button

When you’re self-critical, you often breathe high and fast. This increases tension and fatigue. Conscious breathing calms your nervous system and creates space for self-kindness.

Mini exercise:
Inhale gently through your nose for 4 counts, hold for 1, exhale slowly through your mouth for 6 counts. Repeat for a few minutes and notice how your body relaxes.

Everything is connected

Style, nutrition, and breathing are deeply linked.
When you become kinder to yourself, you dare to dress authentically, choose food that energizes you, and breathe more calmly. Self-kindness isn’t weakness — it’s a strong foundation for change and confidence.

Want to be kinder to yourself?

As an integrative lifestyle coach, I help men and women with:

• Personal styling – discovering what truly makes you shine
• Nutrition coaching – making healthy choices from kindness, not punishment
• Breath coaching – building calm and resilience through conscious breathing

👉 Book a free intake session and take the first step toward a stronger, more authentic life today.

Tips for more calm and balance

The holidays are behind us and suddenly the overflowing inbox, busy schedule, and that sense of being one step behind are back. Something I often hear from my clients: “I was so relaxed in the summer, but after just a few weeks back at work, I’ve already lost that feeling.” Do you recognize that?

I also notice that September often feels like the start of a new year. But while nature is moving toward rest and reflection, we tend to speed up. That can feel overwhelming. Luckily, there’s a lot you can do to break that cycle.

Take real breaks

Give yourself permission to pause. Not just grabbing a sandwich behind your laptop, but real breaks: step away from your screen, take a short walk, breathe, or simply do nothing. These moments recharge you and create mental space.

Breathing as an anchor

Here’s a simple exercise: breathe in deeply through your nose, hold for a second, and exhale slowly through your mouth. Do this three times and you’ll instantly feel calmer. Even one big sigh can help release tension.

Listen to your energy

Don’t pack your evenings with plans. Allow yourself downtime – a quiet evening on the couch, or reading with a cup of tea. Small choices make a big difference.

Eat for calm and focus

In busy times, we often turn to coffee or sweets. Understandable, but they cause energy highs and crashes. Eating on time and choosing foods that keep you steady – like vegetables, nuts, and whole grains – helps you feel calmer and more focused throughout the day.

Let your clothes support you

Clothing influences how you feel and how others perceive you. At work, you may need a professional look – a suit or formal dress – which doesn’t always allow for soft fabrics or soothing colors.

But you can still let clothing work for you. At the office, choose a powerful color or structured fit that gives you energy and presence. Once home, switch to comfort: soft, relaxed clothing that signals rest. This way, clothes help you transition from work mode to recovery mode.

Small steps, big impact

You don’t have to change everything at once. Start small: take that break, breathe consciously, or say no to one appointment. Step by step, you’ll create more space – in your calendar and in yourself.

Would you like to discover how you can bring more balance and vitality into your daily life? I’d love to explore this with you.
👉 Book a free intake session.

How often have you experienced your expertise being underestimated just because you look young?

Maybe this sounds familiar: you have years of experience, yet in meetings you’re still mistaken for a junior or even an intern. Compliments like “You look so young and fresh” are nice to hear, but at work you want your knowledge and expertise to be taken seriously.

One of my clients – let’s call her Marieke – struggled with this. She had been a specialist in her field for over ten years, yet people still asked: “So, when did you start your internship here?” For her, it felt not only painful but unfair. Her expertise was significant – only her appearance told a different story.

Style and appearance are communication

What you wear always communicates something. A soft shade like light pink can look beautiful, but it often conveys a friendly, gentle impression. Want to project more authority? Colors like deep blue, petrol, or tomato red work far better: they signal strength and conviction.

Materials and shapes matter too:

• Fluid fabrics and rounded lines create approachability.
• Structured cuts and strong materials emphasize seniority.

This isn’t about becoming someone else. It’s about making choices that make your expertise visible.

Energy and vitality make the difference

Your presence is more than your clothes. It’s felt in your energy and how you treat yourself.

• Nutrition & lifestyle:
  what you eat, how you sleep and move shapes your energy and how others perceive you.
• Mental vitality:
  how you respond under pressure, whether you remain compassionate with yourself and resilient, shows in your posture and gaze.
• Breathing:
  a rushed rhythm makes you appear smaller, while calm breathing radiates composure and authority.

When these elements align, they create power that feels natural and credible.

Authentic Presence: showing yourself with impact

Many professionals believe they need to adapt to be taken seriously. In reality, it’s about something else: powerfully showing up as yourself.

I call this Authentic Presence. It means your inner and outer self reinforce one another. You don’t need to hide or overcompensate. By staying true to yourself – and making that visible through your style, vitality, and self-care – you build credibility.

Three practical tips to start today

1. Choose one powerful color for your next presentation or meeting.
2. Take a conscious breath before walking into a room.
3. Nurture both energy and self-compassion – nutrition, movement, and how you handle stress are always visible.

Conclusion: making your strength visible

If your appearance doesn’t match your experience, you risk being underestimated. With Authentic Presence you show who you are: experienced, professional, and credible.

👉 Want to discover how your style, energy, and vitality can help you become authentically visible at work? Contact me for a free intake call.

You might recognize this: you start your day full of energy at your desk, and before you know it, hours have passed without any real movement. Research by CBS (Statistics Netherlands) and TNO (Netherlands Organisation for Applied Scientific Research) shows that the Dutch sit an average of 8.8 hours per day. That makes us the European champions of sitting still – and that’s not exactly a title to be proud of.

The consequences of too much sitting

Sitting for long periods may seem harmless, but the opposite is true. People who sit for more than eight hours a day face a higher risk of:

• Cardiovascular diseases
• Type 2 diabetes
• Certain types of cancer
• Premature death

The body in energy-saving mode

One reason is that your body shifts into a kind of energy-saving mode when you sit for too long. This means that:

• your circulation slows down,
• your fat burning decreases,
• and sugars and fats are processed less efficiently.

In other words, your metabolism literally runs at a lower level. The good news: even a short break – grabbing a glass of water, stretching, or taking a quick walk – can switch your body out of that energy-saving mode.

Tips to sit less and move more

It’s not about exercising for hours, but about small and regular interruptions throughout your day. Research shows that your metabolism is already activated after just 20 to 30 seconds of movement.

Practical tips for more movement

• Stand up every half hour and walk around (set a timer or reminder on your phone or smartwatch if needed).
• Take phone calls while walking instead of sitting.
• Place your printer or coffee machine a little further away on purpose.
• Choose the stairs instead of the elevator.
• Do short stretch or strength exercises, like rolling your shoulders or doing a few squats.

Everything counts – as long as you break up your sitting regularly.

Remote workers sit the most

Remote workers tend to sit even longer than office workers. After all, from bed to laptop is just a few steps. That’s why it’s important to consciously plan movement into your day, such as:

• A walk during your lunch break
• Doing a quick household chore in between (hanging laundry, unloading the dishwasher)
• A short breathing exercise to activate both body and mind

Movement as a habit

The most important thing: don’t see movement as an extra task, but as a habit. Just like brushing your teeth. The more often you break up your sitting, the more natural it becomes.

Personally, I notice that I feel much more energized if I take a short walk in the evening. It doesn’t have to be big or complicated – consistency is what matters most.

Conclusion: small steps make a big difference

Take a moment to reflect on your day: how many hours do you actually spend sitting? And what small steps can you take today to break that cycle?

By standing up regularly, moving, and getting your body out of energy-saving mode, you’re investing in your health, energy, and vitality.

👉 Want to discover how to boost your energy and reduce sitting in your daily life?

Book a free intake session and get practical tips tailored to you.

Protect yourself this summer

When I think back to my childhood in Africa, where the sun always shone brightly, I remember spending hours under the sun. My skin would turn a deep brown, and I loved the warmth. But, like many people, I wasn’t always aware of the dangers of the sun. Sometimes, I would get burned, but I didn’t think much about it at the time. Today, I apply sunscreen every day, not just for my skin but to protect it from the long-term effects of the sun.

While we are now in the middle of summer here in the Netherlands, I know the sun is wonderful but can cause a lot of damage if we aren’t careful. Even on cloudy days or when we think the sun’s intensity is lower, the damage the sun causes is something to keep in mind.

Even in the winter, I apply sunscreen every day. The sun may not be as intense, but UV rays remain active all year round and can still cause damage during the colder months. So, it’s not just in the summer that I protect my skin, but all year round.

The sun in summer: what you need to know

In the summer, the sun is often at its strongest, and the risk of sunburn is higher. Many people think that if they sit in the sun for a few hours, they don’t need protection, but that is not true. The sun is very powerful, and even if you get a beautiful tan, it can cause damage that you will only see years later. Premature aging, wrinkles, and even skin cancer can be the result of overexposure to the sun.

Even if you think you’re not getting burned, UVA rays (which penetrate the deeper layers of your skin) are still active, and they cause long-term damage. These rays are responsible for premature aging of the skin and increasing the risk of skin cancer. That’s why it’s essential to use sunscreen with broad-spectrum protection that shields against both UVA and UVB rays.

Why sunscreen is so Important in the summer

• UV rays are stronger:
  The sun is at its strongest in the summer, and the risks of burning or skin damage are higher. This means your skin can age faster or even burn, which is often not immediately noticeable.
• Reflection of the sun on surfaces:
  On places like the beach, water, or even asphalt, sunlight is reflected, making your skin extra exposed to UV rays.
• Sun protection prevents premature aging:
  Besides preventing burning, sunscreen also helps prevent early wrinkles and dark spots. The sun speeds up the aging process of the skin.

What can you do?

Now that summer is in full swing, you want to enjoy the outdoors without compromising your health. Here are a few important tips:

• Use sunscreen with at least SPF 30 daily:
  This is enough for daily protection against the sun. Don’t forget to reapply it every two hours, especially if you’re in the water or sweating.
• Choose broad-spectrum sunscreen:
  Make sure the sunscreen protects you against both UVA and UVB rays, and pick a formula that suits your skin type. Brands like SMPL and Loveli offer natural sunscreens that are both effective and skin-friendly.
• Don’t forget the sensitive spots:
  Lips, ears, and hands are often forgotten when applying sunscreen, but they are just as vulnerable.
• Seek shade during peak hours:
  The sun is strongest between 10:00 and 16:00, so try to seek shade during these hours to protect your skin.

Conclusion: protect your skin this summer

Summer means enjoying the sun, but it’s also important to protect your skin from the harmful effects of UV radiation. Since I became aware of the risks, I apply sunscreen every day, no matter the intensity of the sun. Sunscreen is not only for vacations or beach days; it’s a daily self-care practice that protects your skin from long-term damage. So, this summer: apply sunscreen, protect your skin, and stay radiant, both inside and out!

Even in the winter, I continue to protect my skin. The sun affects your skin all year long, so applying sunscreen is important to prevent damage and aging.

Want to learn more about how to take care of your skin, even in the summer?
Get in touch with me for a conversation about how to integrate self-care into your daily routine. Click here to contact me and find out how I can help you improve your well-being.

Styling tips for Summer 2025

Summer is finally here, and with rising temperatures, it’s important to know what to wear to stay comfortable and stylish. Tropical heat can be a challenge when it comes to choosing the right clothing, but with the right materials and styles, you can breeze through the summer in style. In this article, I share the best styling tips for hot weather so that you can make the most of your summer wardrobe.

1. Choose breathable and lightweight fabrics

In hot weather, it’s essential to wear clothing made from breathable, lightweight fabrics. Avoid synthetic materials like polyester as they don’t breathe well and trap heat close to your body. Instead, opt for natural fabrics like cotton, linen, and lyocell (Tencel). These fabrics help keep you cool by wicking moisture away from your skin and are perfect for summer. Cotton is soft and breathable, while linen may wrinkle but offers a relaxed, casual look. Lyocell is wrinkle-free and breathable, making it an excellent choice for a polished summer wardrobe.

2. Loose clothing for comfort and style

Loose clothing is not only fashionable but also practical in hot weather. Tight clothing traps heat and makes you feel uncomfortable. Choose wide-leg pants, a breezy maxi dress, or a loose jumpsuit for a cooler and more comfortable look. Flared pants and pants with wide legs are on trend and perfect for summer weather. Make sure your clothing is lightweight so your body doesn’t have to work harder to stay cool.

3. The perfect balance between covering and exposing skin

When temperatures rise, it’s tempting to expose as much skin as possible. However, covering your skin with light, breathable fabrics can actually help keep you cool. Long sleeves and long pants can protect you from the sun and prevent your body temperature from rising. Wear a hat to protect your face and head from the sun and to keep cool.

4. Use accessories for extra protection and style

Accessories are not only fashion statements but also functional during the summer months. Think of a stylish hat, a breezy scarf, or trendy sunglasses. These items help protect you from the sun while adding an extra layer of style to your summer outfit. Don’t forget breathable shoes like sandals or sneakers that allow your feet to breathe.

5. Hydration and healthy eating

In addition to wearing the right clothing, staying hydrated is crucial for your well-being during the summer. Drink plenty of water and opt for refreshing, light meals like salads, fruits, and smoothies. These help keep you cool and ensure your body functions well even during the hottest days.

Enjoy Summer in style

With these styling tips, you’re well-prepared for the summer heat. Whether you’re going to the beach, taking a city tour, or enjoying an evening walk, you can stay stylish and comfortable in the warm weather. Don’t forget to choose clothing that’s both breathable and fashionable and protect yourself from the sun with the right accessories. You’ll not only stay cool but also shine in the summer heat.

Need help finding the perfect Summer look?

If you need advice on how to put together the perfect outfit for hot weather or help adjusting your wardrobe for summer, contact Carina v/d Kloet to schedule a free intake. Let’s work together to create your ideal summer look.

Why a morning routine is so important for your energy

A great start to the day boosts your energy, focus, and positivity. How you begin your morning influences how you feel throughout the day. Whether you have a busy schedule or simply want to make the most of your day, it’s important to use your mornings wisely. A simple morning routine can be the key to more energy, focus, and positivity.

1. Start the day with Gratitude: 3 things you’re grateful for (and what you Wish for)

Gratitude helps shift your mindset, moving your focus from what you lack to what you have. Writing down three things you’re grateful for each morning sets you in a positive mindset that lasts throughout the day.

Why it’s important:
Gratitude reduces stress, increases happiness, and helps you focus on the positive.

How it works:
Take a few minutes to write down three things you’re grateful for. These can be big or small things, like “I’m grateful for my health” or “I wish for a productive day.”

2. Stretch and Move for More Energy

Stretching is a great way to release tension and increase your energy. Even just 5 minutes of simple stretches can work wonders.

Why it’s important:
Stretching improves circulation, reduces muscle tension, and prepares you mentally and physically for the day.

How it works:
Do a few simple exercises like:

• Neck and shoulders:
  Roll your shoulders backward and tilt your head left and right to stretch your neck.
• Downward Dog:
  This yoga pose helps stretch your back and legs.
• Leg stretches:
  Do some deep bends to stretch your legs.

3. Breathing exercises for an energetic start to the day

Breathing exercises are an easy way to boost your energy and calm your mind, even in just a few minutes. They’re most effective when you integrate them into your morning routine — for example, before or after breakfast, while brushing your teeth, or as you get ready for the day.

Why breathing exercises are important:
Breathing directly impacts your nervous system and overall well-being. By consciously regulating your breath, you can reduce stress, increase energy, and improve focus.

How breathing exercises work:
A simple but effective exercise is breath retention, where you hold your breath after a deep exhale. This helps calm your nervous system and boost your energy.

Breath Retention exercise:

1. Sit up straight, take a deep breath in through your nose, filling your belly with air.
2. Slowly exhale through your mouth.
3. Hold your breath for 10 to 15 seconds.
4. Breathe in slowly and repeat the exercise 3 to 5 times.

What is healthy breath retention?

• 10–15 seconds: Start here and gradually build up.
• 15–30 seconds: Normal and helps improve CO₂ tolerance.
• 30 seconds or longer: Healthy, improves oxygen intake and focus.

Why daily practice matters:
Breathing is automatic, but by consciously regulating it, you can significantly improve your energy, focus, and well-being. Integrate breathing exercises into your morning routine for a calm and energetic start to your day.

4. Positive affirmations for self-confidence

Affirmations help you start the day positively and with confidence. It only takes a few minutes but has a big impact.

Why it’s important:
Positive affirmations can help strengthen your mindset for the day.

How it works:
Choose 1 or 2 affirmations to say aloud or write down each morning, like:

• “I am energetic and ready for the day.”
• “I am focused and can achieve my goals.”

Conclusion: start your day with strength and energy

With this simple morning routine, you can begin your day with energy, even if you’re short on time. Choose one or more of the exercises that feel best for you, and make them a daily habit. Whether you have 5 or 15 minutes, you’ll notice a big difference in how you feel!

Ready to take your morning routine to the next level? Take time for yourself today and start your day with energy and focus! Want personalized guidance to improve your routine and goals? Book a free intake session and discover how I can help you bring more energy and balance to your daily life!

As an integrative lifestyle coach, I am always looking for ways to get people moving. But what do I mean by that? It’s not just about physical action or following a strict plan, but about activating personal change. It’s about breaking old habits and discovering new possibilities to live life with full power.

Healthy change is the foundation of self-confidence. Discovering what is good for you and making authentic choices brings new strength and energy. When you get closer to yourself, everything begins to change from within. Self-confidence comes from how you treat yourself and the choices you make, both physically and emotionally.

Networking: a source of energy and inspiration

For me, networking is much more than just making business connections. It’s a way to renew my energy and inspiration. Every encounter, every conversation feeds my work and helps me accelerate my personal growth.

Recently, I had the opportunity to attend the event “Women & Weaves: Eastern Indonesia Textile Prelude” hosted by the Embassy of the Republic of Indonesia. The event not only provided cultural insights, but also reminded me that it’s not just about fashion – it’s also about self-expression, personal connections, and the power of female empowerment. It was an experience that moved me both personally and professionally. It was a moment of growth and inspiration, in which I not only understood others better, but also rediscovered myself in the way I express myself.

The journey that feeds me

What truly fed me was the journey to the 10001 Nights Year Celebration by IGC. On the way there, dressed in Moroccan kaftans passed down from my mother, my friend and I were approached by Moroccan women. This spontaneous encounter was more than just a chance event. It reminded me of the power of the connections that arise during the journey to an event. It wasn’t just the party itself that fed me – which I also found very special – but also the conversations along the way. It was the interaction between the conversations, the party, and the encounters that made me realize how fashion and personal style can be a way to inspire and motivate each other. You can meet interesting people everywhere, as long as you’re open to it.

This is just one of many experiences that remind me of the value of encounters, both on the way to an event and during the event itself. Every encounter feeds not only my work, but also my personal growth. It’s this constant exchange of connections that makes my work as a coach and my own lifestyle so special. Every time I engage in a conversation with others, not only do they get inspired, but so do I.

Empowering people from within

What I mean by “getting people moving” is not just encouraging physical action, but prompting inner change. It’s about helping people grow, thrive, and take action in their own lives. It’s about supporting people in making choices that improve their well-being, finding their authentic style, and developing healthy habits that help them feel good in their own skin.

A mutual exchange

I believe that the process of getting moving is reciprocal. By inspiring and motivating others, I also get myself moving. This constant exchange of being inspired by others and inspiring others myself fuels my work and personal growth. It not only helps me guide my clients, but it also ensures that I continue to learn and grow myself.

How networking helps me grow

In my work, everything revolves around self-care and making changes that bring people closer to their full potential. But I believe that you can only effectively help others get moving when you also feed yourself – not only physically, but also mentally and emotionally.

Every encounter, every conversation provides me with new energy and ideas. These connections help me improve my work and keep my energy up. When I’m talking to someone, whether it’s a client or a colleague, I always gain valuable insights that enrich my work. It’s this exchange that ensures a constant flow of inspiration and motivation.

Whether it’s a conversation about healthy eating, a breathing exercise for stress relief, or a moment of discovering authentic style, these interactions enrich my work and keep me moving.

How you can also get moving

Are you ready to get moving but don’t know where to start? Whether you’re working on your style, developing healthier eating habits, seeking breathing techniques for more relaxation, or working on your mental vitality – such as resilience, self-compassion, and loyalty to yourself – I am here to guide you.

Together, we’ll work on balancing physical health and mental strength, so you can increase your self-confidence, live authentically, and reach your full potential.

Contact me for a free intake session and discover how I can help you take the first steps toward a more balanced, resilient, and fulfilling life. Let’s work together on your personal growth and development!

👇 You’ll find the video further down—enjoy watching!

What a fantastic evening! At the invitation of the Royal Industrieele Groote Club in Amsterdam, I hosted a lively and interactive Styling & Image Workshop together with Renée van den Berg Tap, for an audience of about 50 enthusiastic members.

I organized this evening as chair of the Fashion Committee of the Royal Industrial Groote Club, a role I fulfill with great pleasure.

Guests were welcomed on a red carpet, accompanied by the classic sounds of Barry White (Let the Music Play), which immediately set a festive and relaxed tone.

During the workshop, I took participants into the language of clothing: what message do you send with what you wear? How do color, shape, and fabric influence how you’re perceived? We explored color harmony, personal style, and how to present yourself authentically and intentionally—both professionally and personally.

It was an engaging and dynamic evening, with participants coming to the front, asking questions, and reacting with enthusiasm. There was lots of laughter, recognition, and inspiration. The combination of fun and meaningful content made it a truly valuable experience for everyone in the room.

🎥 Watch the video impression below, created by Alain Celest de Buck, for a glimpse of the energy and atmosphere of this special evening
Due to music licensing rights, the video features a different track than the one played during the live event:
🎵 Disco Knights – Quincas Moreira (YouTube Audio Library).

Curious about a workshop for your team or friends? Just contact me and book a free intake session.

Being kind to yourself without losing yourself

Sometimes you just need something soft. A warm sweater. A friend who says, “It’s okay.” Or a moment where you realize: I don’t have to get it all right.

That’s where self-compassion begins.

But don’t be fooled—self-compassion is not weakness. It’s not fluffy talk. It’s powerful. It helps you move through life with more kindness, resilience, and self-respect. And that’s something I wish for everyone.

What is self-compassion?

Self-compassion means being kind and understanding toward yourself—especially when things get tough. You don’t need to be perfect to be worthy.

American psychologist Kristin Neff, a leading voice on this topic, describes three key elements of self-compassion:

1. Self-kindness – instead of harsh self-criticism
2. Common humanity – recognizing that struggle and failure are part of being human
3. Mindfulness – being present with your feelings without exaggerating or suppressing them

💬 The opposites are familiar to many of us:

• Self-criticism (“That was so stupid of me…”)
• Isolation (“Why am I the only one who can’t handle this?”)
• Over-identification (“I am a failure” instead of “I made a mistake”)

Self-compassion doesn’t mean you feel sorry for yourself or excuse everything you do. It’s about being honest—with kindness.

Self-esteem or self-compassion?

They may seem similar, but there’s a key difference between self-esteem and self-compassion.

Self-esteem is often conditional:
If I perform well, if I have a beautiful home, if I’m slim—then I feel good about myself.

But what happens when that job ends, the relationship falls apart, or your body changes? Your self-esteem can quickly collapse—and in comes the inner critic (“See? I failed.”)

Self-compassion is unconditional. It says:
👉 Even when things go wrong, I’m still okay.
That makes it much more powerful and lasting.

Soft and strong: the two sides of self-compassion

Kristin Neff also distinguishes between two forms of self-compassion:

• Soft self-compassion – think comfort, rest, soothing yourself
• Fierce self-compassion – think setting boundaries, saying no, standing up for yourself

Sometimes you need softness: “I’m allowed to take a break.”
Sometimes you need strength: “I deserve better than this.”

Both are essential. One without the other is unbalanced. Self-compassion is learning to sense what’s needed in the moment—and honoring that.

How to grow your self-compassion

It starts small. For example:

• 🌀 Notice your inner voice – How do you speak to yourself when things go wrong?
• ✍️ Write a letter to yourself, as if to a dear friend
• 🌿 Try a short self-compassion meditation – there are plenty available online
• 💭 Replace “I have to” with “I may” or “I choose to” – it shifts your tone immediately

Self-compassion is like a muscle. The more you practice, the more natural it becomes.

In the end: this is where true growth begins

Self-compassion is not a luxury. It’s a foundation for a healthy, grounded, and resilient life.
For anyone who gives a lot—but sometimes forgets to give something back to themselves.

And you know what? You don’t have to figure it out alone.

🤍 Free intake session: discover what self-compassion can do for you

Would you like to experience what self-compassion can bring you—more calm, clarity, and strength without losing yourself?

In a free intake session, we’ll explore what you need and how I can support you. Personal, practical, and tailored to you.

🌬️ Breathing is one of the most important functions of our body, but many people breathe incorrectly without realizing it. The right breathing pattern impacts your health, energy, and even your mood. In this blog post, you’ll discover why healthy breathing is so important and how you can improve your breathing for better well-being.

❌ What is unhealthy breathing?

Unhealthy breathing is often shallow and fast, using the chest muscles instead of the diaphragm. This type of breathing activates your body’s stress system and can lead to a range of health problems. It’s estimated that 60 to 80% of people breathe incorrectly. This can cause issues such as:

• Reduced oxygen intake
• Increased heart rate
• Tension in the neck and shoulders
• Sleep problems
• Anxiety and panic issues
• Chronic fatigue

Unhealthy breathing can even lead to more severe conditions such as hyperventilation, sleep apnea, and heart disease. It’s essential to develop healthy breathing techniques.

✅ What is healthy breathing?

Healthy breathing means breathing deeply, calmly, and controlled. This involves using your diaphragm and breathing through your nose. Healthy breathing has numerous benefits for your body and mind:

• Better oxygen intake:
  Your lungs can take in more oxygen, which boosts your energy and concentration.
• Reduced stress:
  By controlling your breath, you activate the parasympathetic nervous system, which helps your body relax.
• Improved focus and clarity:
  Healthy breathing supports your mental clarity and focus.

Now let’s look at three key techniques of healthy breathing that can help improve your breathing: nasal breathing, diaphragmatic breathing, and slow breathing.

🧘‍♀️ Nasal breathing: the foundation of healthy breathing

Nasal breathing is key to healthy breathing. When you breathe through your nose, the air has a chance to be filtered, warmed, and humidified before reaching your lungs. This prevents irritation of your airways and improves your breathing capacity.

Benefits of nasal breathing:

• Better oxygen transport:
  Your lungs receive more oxygen with each breath.
• Air filtration:
  Your nose acts as a filter for dust and other harmful particles.
• Lower heart rate:
  Nasal breathing helps lower your heart rate and stabilize your blood pressure.

Try to breathe consciously through your nose, even during physical activity. This will improve your overall breathing capacity.

🧘‍♂️ Diaphragmatic Breathing

Diaphragmatic breathing is the most efficient way to breathe. With this technique, you use your diaphragm to fill your lungs fully with air, rather than breathing shallowly using your chest.

Benefits of diaphragmatic breathing:

• Deeper breathing:
  This allows you to breathe more efficiently and absorb more oxygen.
• Less stress:
  Diaphragmatic breathing helps relax your body and reduces feelings of anxiety or stress.
• Improved digestion:
  Using your diaphragm properly helps your digestive system function better.

A simple exercise is to place your hand on your belly and allow your belly to expand as you inhale. This ensures you’re using diaphragmatic breathing rather than shallow chest breathing.

🧘‍♀️ Slow breathing: lower your breathing rate

Slow breathing means controlling your breath and reducing the speed of your breathing. This not only helps with relaxation but also promotes better oxygen intake and a healthier nervous system.

Benefits of slow breathing:

• Lower heart rate and blood pressure:
  Slow breathing reduces your heart rate and helps regulate blood pressure.
• Improved oxygen intake:
  By breathing slower and deeper, your body can absorb more oxygen.
• Improved focus:
  Slow, deep breathing creates a calm mind, enhancing concentration.

A simple breathing exercise to practice slow breathing is the 4-7-8 method: inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. This exercise helps slow down your breathing and promotes relaxation, making it ideal for bedtime.

🌟 Integrating healthy breathing into your daily routine

Healthy breathing is not just a technical skill, but a lifestyle choice. By practicing conscious breathing exercises daily, you can fully benefit from healthy breathing. Try spending a few minutes each day practicing nasal breathing, diaphragmatic breathing, and slow breathing. This will help reduce stress, improve your energy, and enhance your overall health.

Conclusion: the importance of healthy breathing

Healthy breathing is essential for your physical and mental well-being. Unhealthy breathing can lead to various health problems, while healthy breathing helps you absorb more oxygen, reduce stress, and increase energy. By integrating conscious breathing exercises into your daily life, you can significantly improve your health.

Book a free intake session today and receive personalized advice on how to optimize your breathing for more energy, calm, and balance. 🌬️

How colors influence your feelings

Spring is the season of renewal. The sun is shining, nature is coming to life, and it’s the perfect time to reinvent yourself. But what if you could use your clothing to influence your feelings and energy? Colors have the power to not only affect your appearance but also your feelings, energy, and self-confidence. Whether you want to boost your confidence, feel calmer, or project the energy you need, color can help.

Colors for confidence: bright colors for energy and positivity

Sometimes, you just need a little extra energy to get the most out of your day. Colors like bright red, yellow, and orange are the perfect choice if you want to boost your self-confidence and project positive energy. These colors not only give you the power to face the world actively and confidently, but they also ensure you draw attention – without having to say a word.

Want to feel stronger and more energetic? Choose bright, vivid colors. For example, red radiates determination and passion, while yellow enhances your optimism and zest for life. These colors help you enter a space and make an impression. Important: You only need a small amount of these colors to achieve the desired effect – a brightly colored accessory, such as a bag, scarf, or even a small detail in your outfit, can make all the difference.

Colors for calm: muted Colors for balance and serenity

Sometimes, you want to create a sense of calm and balance, especially when you’re busy or in situations that require introspection. Muted colors like pastel green, blue, and gray can help you find that inner calm. These colors have a calming effect and help you maintain balance, even when the world around you is chaotic.

Want to feel calmer and more balanced? Choose muted, soft tones. Green is the color of harmony and growth and can help you embrace the calm energy of spring.

Tip for men:
Choose a light gray blazer or a pastel blue shirt. These subtle additions give you a calm, confident appearance without drawing too much attention, perfect for a busy workday or business meeting.

Your color choice: what do you want to project?

Your clothing choice is more than just a visual decision; it’s a way to direct the energy you want to project. It’s not only about how you feel now but also about how you want to feel. Choosing the right color is a powerful tool to help manifest the right emotions and energy in your life.

Want to feel more powerful and project energy? Go for bright colors like yellow and red. Want to bring more calm and balance into your life? Choose blue or green. Each of these colors helps you feel a certain way and ensures that you project that feeling outwardly as well.

How colors can boost your confidence in social situations

Imagine you’re at a networking event, a meeting, or even a date. How do you want to feel in these situations? Colors can help you position yourself for success.

• If you want to stand out and project energy during a meeting or presentation, choose a bright color like red or yellow. These colors attract attention and give you the confidence to be in the spotlight.
• If you prefer to make a calm and refined impression, for example at a conversation or a networking event, go for blue or gray. These colors help you stay calm and in control, without standing out too much.

Color combinations for a sense of harmony

Sometimes it’s not just about one color but how colors work together to create a certain feeling. Homogeneous colors (various shades of the same color) create harmony, while complementary colors (opposite colors on the color wheel) add energy and dynamism.

• Homogeneous colors create a sense of balance and calm, for example, combining light green and dark green for a peaceful, cohesive look.
• Complementary colors, like orange and blue, can boost your confidence by adding contrast and energy.

Tip:
Experiment with color combinations that give you the energy you need. A deep blue jacket with a bright yellow top can give you both power and optimism – perfect for a day when you want to feel confident.

Conclusion: use colors to embrace spring energy

The power of color goes beyond just how we look. It affects how we feel and how we present ourselves to others. Whether you choose bright colors that give you energy or muted tones that give you calm, the right color can help you embrace the energy of spring and feel stronger. The best part is: you only need a small amount of the right color to feel the effect. So, choose the colors that match the energy you want to project and let color be your guide in this refreshing season!

Want to learn more about how to use clothing communication to strengthen the message of your appearance? Book a free intake session today to discover how to adjust your wardrobe to colors that enhance your energy. Click here to schedule your appointment!

The recent Spring edition of Salon de Mode was once again an inspiring and energetic experience. This event created an intimate atmosphere where visitors had the opportunity to discover unique designs from creative makers and find their perfect outfits. As a personal stylist, it was wonderful to guide my visitors and help them discover their unique style through personalized styling advice.

What makes Salon de Mode so special?

What makes Salon de Mode so special is the opportunity to try on designs in a relaxed setting, without pressure. Visitors can enjoy the designs of creative makers in a homey atmosphere, where personal attention is key. This relaxed environment allows them to experience the designs at their own pace while receiving styling advice that completes the experience. It was fantastic to see how the right clothing not only complemented the visitors’ appearances but also boosted their confidence and gave them a sense of empowerment.

Sustainability in fashion

During Salon de Mode, it became clear how important sustainability is to the designers who participated. The event brought together designers who not only have an eye for creativity but also for the sustainability of their products. It was inspiring to see how these designers offer fashion that is not only beautiful but also made with respect for the environment. For many visitors, it was an opportunity to discover fashion that contributes to a more sustainable world while simultaneously strengthening their personal style.

Unique designs made with care

As a personal stylist, I always find it exciting to present fashion that is not only authentic but also unique designs made with care. These designs are the opposite of the fast fashion culture; they are carefully crafted by designers who work with passion and skill. It was fantastic to see how these designs are not only visually appealing but also tell a story and carry a deeper meaning. These pieces are unique, with a focus on quality and sustainability, and absolutely deserve to be seen.

The difference between sustainable fashion and fast fashion

In a world often driven by fast fashion, it’s valuable to highlight designs made with care and attention. This fashion is not only high-quality but also has a story and a purpose. Unlike mass production, where clothing is often made with little regard for the environment or working conditions, sustainable fashion offers an alternative that is both creative and responsible.

Clothing that boosts confidence

Many visitors mentioned that it was the perfect opportunity to try on designs from talented fashion designers in a relaxed atmosphere. It was particularly noticeable how people felt more confident in clothing that suited them well and reflected their personal style. For others, it was a chance to meet new designers who take sustainability into account in their designs, and successfully find pieces that gave them a sense of confidence.

Positive feedback from visitors

The feedback from visitors was overwhelmingly positive: from a “wonderful afternoon” to the remark that the event sent them home with two beautiful clothing items. It was an honor to guide my visitors in finding clothing that truly reflected them and gave them the feeling that they had found their authentic style. Fashion has the power to not only change appearance but also how a person feels and expresses themselves.

The power of personal styling advice

At Salon de Mode, everything is about finding the right pieces that not only improve your appearance but also enhance your confidence and authenticity. It was wonderful to see how my visitors radiated with their new acquisitions, and I am grateful I could help them in this process. Fashion is so much more than just wearing clothes; it’s about telling your own story through the choices you make.

Conclusion

The Salon de Mode event was a fantastic opportunity to not only discover unique designs but also work on your personal style and confidence while consciously choosing sustainable fashion. It offers an intimate setting where you can be yourself, discover new fashion that makes you shine, and simultaneously make a positive impact on the world around you. As a stylist, it’s always a privilege to help my visitors make the right choices so they can feel confident and authentic in their clothing.

Are you excited about the unique designs and personal styling advice? Don’t miss the autumn edition of Salon de Mode! Sign up today and discover exceptional fashion in an intimate and sustainable setting. The autumn edition will take place on Friday, October 17th, Saturday, October 18th, Sunday, October 19th, and Monday, October 20th, 2025. I look forward to welcoming you!

Sign up here for Salon de Mode Autumn 2025

Clothing is more than just something to wear: it reflects who you are

What you wear says a lot about who you are, what you do, and what you stand for. Your clothing also affects how you feel. Well-maintained clothes boost your confidence and help you look your best every day. But how can you ensure that your clothes stay looking great for longer? Here are some practical tips for maintaining your clothes.

Tip 1: wash your clothes the right way

Washing is one of the biggest causes of wear and tear on clothing. The more often you wash your clothes, the faster the fabric wears out, colors fade, and the fit is lost. Follow these tips to keep your clothes looking great for longer:

• Wash at lower temperatures:
  This prevents fabrics from wearing out or fading too quickly.
• Use less detergent:
  Using too much detergent can damage the fabric.
• Don’t overload the washing machine:
  This ensures a thorough clean.
• Add white vinegar to your washing machine (about 125 ml) to prevent color fading and remove odors.
• Handwash stains:
  Treat small stains with Marseille soap before putting the item in the wash.

Extra Tip: Woolen clothes are better not washed. Use wheat flour to clean wool.

Tip 2: use the right hangers

Choosing the right hangers is essential for maintaining the fit of your clothes:

• Use wooden or padded hangers to support the shoulders of your clothing.
• Keep your closet organized with hangers of the same type for a neat look.
• Ensure there’s enough space between your clothes so they can “breathe.”
• Fold heavy clothes, like sweaters and knits, instead of hanging them.

Tip 3: let your clothes breathe

After a day of wearing your clothes, it’s important to let them breathe:

• Hang your clothes for at least 30 minutes before putting them back in the closet.
• Alternating is key:
  Don’t wear the same item two days in a row. This gives your clothes a chance to regain their shape and freshness.

Cherish your clothes and enjoy a sustainable wardrobe

With the right care, your clothes can last much longer. By following these simple tips, not only will you always look great, but you’ll also extend the life of your favorite pieces. Cherish your clothes and enjoy the style and comfort they provide!

Want more styling tips and advice to improve your wardrobe?

Schedule a free intake session now and discover how to care for your clothes, enhance your style, and get more enjoyment from your favorite outfits.

When you walk through the supermarket, you often come across products with labels promising to be healthier, such as ‘light’, ‘natural’, or ‘high in fiber’. But how do you know if these claims are actually true? In this article, we dive into the world of food claims and labels, explaining why you should always pay attention to the back of the packaging. Keep reading to discover how you can make more mindful choices and eat healthier!

1. Light products: healthy or misleading?

Many people reach for ‘light’ products hoping to eat healthier, but these don’t always contain fewer calories or sugar. The ‘light’ label simply means that the product contains 30% less fat, sugar, or calories than the standard version. However, this doesn’t mean it’s always the healthier option!

Why aren’t light products always healthier?

• More carbs:
  In products like light peanut butter, fat is often replaced by sugar, which increases the carbohydrate content.
• Compare the nutritional value:
  Light cream cheese often contains more protein than the regular version, but the fat percentage may be similar.

Tip:
Always check the nutritional information on the back of the product and compare it to the regular version to make the healthiest choice.

2. Natural or organic: what does this really mean?

The terms ‘natural’ and ‘organic’ are often used misleadingly. A product labeled natural doesn’t automatically mean it’s healthier. Many products that claim to be ‘natural’ still contain added sugars or unhealthy fats.

What should you know about ‘natural’ and ‘organic’?

• Natural doesn’t always mean healthy:
  For example, a dairy drink labeled as ‘natural’ can still contain added sugars to improve the taste.
• Choose unsweetened:
  If you don’t want added sugars, opt for unsweetened dairy drinks so you have full control over what you’re consuming.

Organic products

Organic products are produced without synthetic pesticides and fertilizers, which is better for the environment. But organic doesn’t always mean healthy. Even organic products can contain a lot of sugar, salt, or fat. It’s important not to just rely on the label but to also check the ingredients and nutritional value.

3. High in fiber: what does it really mean?

Many products claim to be ‘high in fiber’, but that doesn’t always mean it’s the best choice. A product can contain a lot of fiber but also a lot of sugar or fat, making it an unhealthy choice.

Why is fiber important?

• Healthy digestion:
  Fiber is essential for good digestion and can help regulate your blood sugar levels.
• Check the full nutritional profile:
  Choose products that are high in fiber but not packed with unhealthy sugars or fats.

Tip:
Opt for fiber from whole grain products and avoid ‘healthier’ snacks like fiber-rich cookies or bars that can unnecessarily raise your calorie intake.

4. Why reading labels is so important

It’s crucial to read labels because many products that are marketed as healthy often contain more sugar or fat than you might think. In my healthy eating workshops, I often ask participants why they choose products based on claims like ‘light’ or ‘natural’.

What you need to know:

• Always compare the nutritional value per 100 grams or 100 milliliters:
  This makes it easier to compare products and make more mindful choices.
• Read the back of the packaging:
  Don’t just trust the claims on the front like ‘healthy’ or ‘natural’. Often, the packaging overestimates the health benefits of the product.

Why reading labels?

Reading labels helps you avoid misleading claims and ensures you know exactly what you’re eating. It enables you to go beyond marketing tricks and truly understand what you’re consuming.

Conclusion: make mindful choices by reading labels

Reading and comparing labels is essential for making healthy and mindful food choices. It prevents you from being misled by marketing claims and helps you select products that truly contribute to a healthy diet.

Your next step:

• Take the time to read labels on your next grocery store visit.
• Compare different products based on their real contents and make a mindful choice that suits your dietary needs.

Want to learn how to make healthy choices during your grocery store visits? Sign up for personal shopping in the supermarket! Together, we’ll go through the aisles and I’ll show you how to read labels, make better choices, and select products that fit your healthy lifestyle.

Contact me for an intake session or a personalized nutrition advice.

What to wear and how to choose

When you’re invited to a wedding, party, or business event, choosing the right outfit can sometimes be tricky. Dress codes vary depending on the occasion, location, and time of day. This article helps you understand the different dress codes and how to apply them to weddings, parties, and business events. Whether you’re attending a formal gala evening or a casual networking event, with this guide, you’ll always be dressed appropriately.

What Are Dress Codes?

A dress code is a set of guidelines that determines what clothing is appropriate for a specific occasion. It can range from casual to formal, and it helps you match your outfit to the event’s atmosphere. Knowing the right dress code for weddings, parties, or business events ensures that you’ll look both professional and stylish.

Dress Codes for weddings, parties, and business events

1. Weddings

The dress code for a wedding usually depends on the location, time, and formality of the event. Here are some common dress codes:

• Tenue de Ville (for daytime):
  This is a neat outfit for a wedding in the afternoon. For women, this typically means an elegant dress with or without a jacket, while men wear a dark suit with a tie. Pantyhose are often required.
• Black Tie (for the evening):
  This is a semi-formal dress code that applies after 6 p.m. Men wear a tuxedo with a bow tie, and women can choose between an elegant evening gown or a cocktail dress. It’s important to wear an outfit that allows you to move comfortably, especially if there’s dancing.
• White Tie (most formal):
  The most formal wedding dress code, where men wear a tailcoat, and women wear a long evening gown, with accessories like long gloves.

2. Parties

Parties can range from casual gatherings to formal gala evenings. It’s essential to know whether you’re invited to an informal party or a more elegant event:

• Casual Parties:
  For informal parties, you can go for a nice casual outfit, such as a pretty blouse with jeans or a summer dress. Don’t forget to add accessories for extra flair.
• Formal Parties:
  Events like birthdays or anniversaries may require a more elegant look. Opt for a cocktail dress or a smart pair of pants with a blazer for a semi-formal look.

3. Business events

Dress codes for business events can vary from casual to formal. It’s essential to look professional without being overdressed:

• Business Casual:
  This is a common dress code for business networking events or gatherings. Women can wear a neat blouse with a pair of pants or a dress, while men can wear a pair of pants and a blazer without a tie.
• Business Formal / Black Tie:
  For significant business events or galas, a formal outfit is required. Men wear a suit with a tie, and women choose a neat dress or pantsuit. It’s important to always dress a bit more formally than too casually.

General Do’s and Don’ts of Dress Codes

Do’s:

• Follow the dress code:
  Make sure to adhere to the specified dress code for the event.
• Think of the host:
  Your clothing should be respectful of the occasion and the host.
• Be comfortable:
  Choose clothing that makes you feel comfortable, so you can enjoy the event confidently.
• Dress according to the location:
  A chic venue calls for a more elegant outfit than a less formal location. Make sure your outfit matches the event’s setting.

Don’ts:

• Avoid overly casual clothing:
  Jeans or T-shirts or sweaters are usually not appropriate unless the event is informal.
• Don’t wear white at a wedding:
  The bride deserves all the attention, so avoid wearing white or any light colors that may distract from her.
• Avoid too much bling:
  Make sure you don’t outshine the bride. You can look stunning, but the focus should remain on the bride.
• Uncertain about the dress code?
  Feel free to ask the master of ceremonies or the bride and groom directly. They’ll gladly give you advice on what’s appropriate for the event.

Dress for the occasion: make the right choice

Choosing the right outfit for a wedding, party, or business event is crucial to making a good impression. Whether you’re wearing an elegant evening gown for a black tie wedding, a smart outfit for a business event, or a casual look for a party, it’s important to tailor your clothing to the occasion.

Want to look your best for your next event? Book a Style Analysis or Color analysis and discover how to choose the perfect outfit that reflects your personality and suits any occasion. Click here to schedule a free intake session and attend your next party with confidence!