Day 1
Get back on track and into those jeans


Welcome to this new cool interactive course via Instagram. I really appreciate it that you joined! On this site, you will find a short summary or overview of the topics I cover during the ten days of the course.

What is this course about?

It is about practical healthy knowledge for you to not only feel better, but feel more energetic, have more awareness, and as a bonus, you will lose some centimeters along the way.

It is about those of you who would be happy to lose some extra centimeters, from your thighs, belly or behind. You are probably an overall happy person, most of the time content with your body. You are not super obese and there is nothing wrong with you. But you still would like to fit into those jeans again.

There is so much information on Healthy Lifestyle out there. Sometimes it can feel a bit overwhelming! I totally understand, I had the same feelings. I am going to help you with that. To create an overview on practical things you can do without information overload.

My passion is helping others to improve their health in a natural way. In an easy way. Nothing strict or dogmatic. It’s all about the balance!

I believe lifestyle choices start with food. But, health is so much more than what you put in your mouth and on your body (creams, lotions, etc.). In this course I will talk about a HOLISTIC approach to health and looking at your beautiful body. Therefore the first thing I want to say to you is:


Don’t get side tracked in this age of online illusions, especially on Instagram.

My core values are authenticity and pureness. Eat real food, have real friends and say “Yes!” when life is knocking on your door. What you see on my Instagram account is real, it’s me and the food is what I cook, eat or order everyday. No stock pictures and only a filter for the unity of my posts, so it’s nicer for you to look at.

Anyway, let’s get started with day 1!

Live life to the max!


#getbackontrack and into those jeans interactive course via Instagram
For more energy and less centimeters.

Day 1


It all starts with mindset. Probably you have heard this a hundred times before. If you can master your mindset, you can achieve all things in life. Mindset is how you think about yourself! It could be anything about your body: your belly, thighs, upper arms or whatever. Your thoughts influence all aspects in your life and body as well as how you feel when you look into the mirror. When you see your image reflection, what you do you feel? Disgust, admiration, acceptance, contentment or love (weak or strong)?

This is right away the first thing I ask you to do during this course. First assignment during the duration of the course:

1. Every day you see yourself in the mirror in the morning you say to yourself:

“Hey you, beautiful!” and smile!

I will explain later how this works and why it’s so important.

What you imagine you will become. In 1936 someone wrote a book about how to master your mindset and the law of attraction. Even though it was written so long ago, this book continues to be very accurate in our lives today. At first, the title really put me off, but when I started reading it, I couldn’t stop. Wow, this is powerful stuff! It changed my life and I advise this book to everyone I know. You can use it for all aspects in life, not only health or wealth. The book is “Think and Grow Rich” by Napoleon Hill. There is a very good Dutch translation available from Mister Mindset, Michael Pilarczyck. Michael has written another book as well. So far only available in Dutch sorry, it’s called “Master your Mindset”. Another ‘must-read’.

Let’s look more into the mindset and you and your body. When I was younger my mother use to tell me: “Roos, every year you get older, you will get a kilo heavier, more or less. That’s the way is works, just accept it.” That’s how I grew up. Thinking it was normal to gain weight when you get older. I clearly remember doing the math to figure out how I would look when I would be forty. That age seemed absolutely ancient to me when I was 18.


When you think like that, you program yourself to envision yourself that way. When you think about yourself like that day in, day out, year in, year out, your mental hard drive is really full with those kind of thoughts. I’ll tell you later how to erase this information from your hard drive.

You have a conscious mind and a subconscious mind. They are located in different parts of your brain.

Did you know that 90% of your decisions are made by your subconscious mind?

In the supermarket, in shops, when you meet someone, in daily life.


Your thoughts influence your subconscious mind, big time!

You can reprogram or literally ‘brainwash’ your own subconscious mind.

How? Not difficult, you can do it with:

1. Positive affirmations

2. Visualisations

1.What is an affirmation?

It is something you say to yourself and repeat it. A sentence, a phrase. It works like a charm. Even when you don’t believe it at all when you are just getting started.
For instance: “I like to exercise.” conscious mind: “Yeah sure, who are you kidding, you hate exercise.”

Like: “I don’t like sweet things.” (conscious mind). “Yeah sure, and how about the chocolate last night, not one piece but the whole bar!”(subconscious).

You tell yourself things like: “I need a glass of wine to unwind and relax”, “My whole family has heavy bones”, “It’s a family thing, I can’t help it”, “I had such a lousy day, I really deserve this treat”.

I am challenging you to reprogram yourself with positive affirmations. And I am going to help you with that. There are several different ways to do it.
One way: You can write your affirmations down in a letter to yourself. Write down the things you want or how you like to look or be. Every morning read this letter to yourself, preferably out loud. And in the evening again before you go to bed. This is one way to reprogram your mind. But to be honest.... I felt a bit embarrassed doing that when I was not alone in bed. So I skipped it now and then or hid myself on the toilet with my letter and silently read the phrases. Therefore missing the most important part of affirmations: repetition.

You need to continue your affirmation for at least 21 days to reprogram your subconscious mind. Every day.

There is another way which may be easier for you. Super tip from someone in my mastermind group: On You Tube, there are so many films available with positive affirmations.

The second assignment of today is:

2. Go to You Tube and type in positive affirmations and what you want: weight loss, self love, exercise etc, etc. Try a couple and find a voice you like to listen to. I have two favorites: One of 15 minutes and another of 30 minutes.

The best time to reprogram your subconscious mind is early in the morning, when you are just waking up or just before you fall asleep. That’s the time that your active/conscious mind is not full force, busy thinking about e-mails, groceries, deadlines, children or colleagues. When you listen to the positive affirmations at these times of the day, it can sink in better and deep into your subconscious mind.

I set my alarm clock 15 minutes earlier, have earplugs at hand, and have the one I want to listen to ready in my “library” from You Tube.  That way I don’t need to get up and look for it when I am half dozing. Works perfect for me! It’s also a very pleasant way to start the day. You are in the right mindset right away!

If early in the morning sounds impossible for you, another option is to listen to the You Tube clip while driving to work in your car. This method works as well, but in the dozing state it works better.

And you know what? After 21 days of repeating these phrases to yourself, your subconscious is getting reprogrammed. You start to believe the things you first thought were the “Yeah, sure” things. Really, it works. Just do it.

2. What is a visualisation?

The second thing you can do to reprogram your subconscious mind  is via visualisation.
See yourself already wearing the jeans you don’t fit right now. Feel how happy and confident you feel when wearing those jeans. Or the little black dress, you love so much. If you visualize yourself being the way you want or wish to be, you are projecting that energy into the universe. There are many books and films about this subject such as ‘The Law of Attraction’ and ‘The Secret’. It’s very materialistic in my opinion, but the principle is the same. You can use the same principle for body image as well.

See yourself energetic, fitter and as a ‘happy-chappy’ wearing your favorite jeans or that sexy red dress. Very important to add: ‘see yourself as..’ is the feeling you have when you visualize yourself. Take some time during the day to stop all activities, sit down without distraction with a mint-tea or latte, and while you are drinking, do this visualisation exercise. Assignment 3: set your timer to five minutes while drinking coffee and do this visualisation exercise.

If you want to know in depth how this works the way it works  the book ‘Think and Grow Rich’ by Napoleon Hill.



 Reprogram yourself with positive affirmations and visualisations.

Assignments; 1. Every morning look into the mirror and say out loud to yourself “Hey you, beautiful!”

2. Watch a You Tube film with positive affirmations every morning 15-30 minutes.

For the die-hards, mornings and evenings. For the super-die-hards, mornings, lunch breaks and evenings.

3. During coffee break: 5 minutes without interruption (timer and airplane mode are a must), visualize and feel what it is to be happy, confident, sexy, attractive and on top of your game.

Master your mindset and reprogram yourself. 

It takes baby steps to climb a mountain. Just start walking....