Inhaltsverzeichnis 1 Einleitung 13 2 Motivations
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Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Inhaltsverzeichnis 1 Einleitung ................................................................................................ Error! Bookmark not defined. 2 Motivations-Affirmationen..................................................................... Error! Bookmark not defined. 2.1 Beispiel für positive Affirmation ...................................................... Error! Bookmark not defined. 2.2 Denken Sie sich schlank! ................................................................. Error! Bookmark not defined. 3 Kraft ........................................................................................................ Error! Bookmark not defined. 3.1 Brust ................................................................................................ Error! Bookmark not defined. Liegestützen....................................................................................... Error! Bookmark not defined. Umgekehrtes V .................................................................................. Error! Bookmark not defined. Außenrotation der Arme ................................................................... Error! Bookmark not defined. 3.2 Bauch ............................................................................................... Error! Bookmark not defined. Beckenboden/Bauch ......................................................................... Error! Bookmark not defined. Fahrradfahren.................................................................................... Error! Bookmark not defined. schräge Bauchmuskulatur ................................................................. Error! Bookmark not defined. schräge Bausmuskulatur II ................................................................ Error! Bookmark not defined. Crunches ............................................................................................ Error! Bookmark not defined. Pilates-Bauchübung ........................................................................... Error! Bookmark not defined. 3.3 Schultern.......................................................................................... Error! Bookmark not defined. mit dem Thera-Band.......................................................................... Error! Bookmark not defined. Mobilisierung..................................................................................... Error! Bookmark not defined. 3.4 Bizeps/Trizeps.................................................................................. Error! Bookmark not defined. Walken mit Gewicht .......................................................................... Error! Bookmark not defined. Curls ................................................................................................... Error! Bookmark not defined. Kick-Backs .......................................................................................... Error! Bookmark not defined. Kick-backs II ....................................................................................... Error! Bookmark not defined. 3.5 Finger ............................................................................................... Error! Bookmark not defined. 3.6 Po und Beine.................................................................................... Error! Bookmark not defined. Squats I .............................................................................................. Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 1 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Squats II ............................................................................................. Error! Bookmark not defined. Schulterbrücke I................................................................................. Error! Bookmark not defined. Schulterbrücke II................................................................................ Error! Bookmark not defined. Schulterbrücke III............................................................................... Error! Bookmark not defined. Po und Oberschenkelrückseite .......................................................... Error! Bookmark not defined. Waden und Füße ............................................................................... Error! Bookmark not defined. Bein-Außenseite und Taille................................................................ Error! Bookmark not defined. Bein-Innenseite ................................................................................. Error! Bookmark not defined. 3.7 Rücken ............................................................................................. Error! Bookmark not defined. Twist .................................................................................................. Error! Bookmark not defined. Seitliches Heben ................................................................................ Error! Bookmark not defined. Wackel-Schulterbrücke ..................................................................... Error! Bookmark not defined. Bauchlage I ........................................................................................ Error! Bookmark not defined. Bauchlage II ....................................................................................... Error! Bookmark not defined. Bauchlage III ...................................................................................... Error! Bookmark not defined. Kräftigung .......................................................................................... Error! Bookmark not defined. Vier-Füßler-Stand I ............................................................................ Error! Bookmark not defined. Vier-Füßler-Stand II ........................................................................... Error! Bookmark not defined. Übungsserie für den oberen Rücken ................................................. Error! Bookmark not defined. 3.8 Rumpf .............................................................................................. Error! Bookmark not defined. seitliche Rumpfmuskulatur I.............................................................. Error! Bookmark not defined. seitliche Rumpfmuskulatur II - seitliche Brücke ................................ Error! Bookmark not defined. Seitliche Brücke II .............................................................................. Error! Bookmark not defined. Stützhaltung I..................................................................................... Error! Bookmark not defined. Stützhaltung II.................................................................................... Error! Bookmark not defined. 3.9 Übungen mit dem Thera-Gummi-Band ........................................... Error! Bookmark not defined. 3.10 Pilates ............................................................................................ Error! Bookmark not defined. 4 Ausdauer................................................................................................. Error! Bookmark not defined. 4.1 Trainingsarten.................................................................................. Error! Bookmark not defined. Spazierengehen ................................................................................. Error! Bookmark not defined. Wandern ............................................................................................ Error! Bookmark not defined. Bergwandern ..................................................................................... Error! Bookmark not defined. Walken............................................................................................... Error! Bookmark not defined. Nordic Walking .................................................................................. Error! Bookmark not defined. Joggen ................................................................................................ Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 2 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Inline-Skaten ...................................................................................... Error! Bookmark not defined. Schwimmen ....................................................................................... Error! Bookmark not defined. Aquarobic/Aquajogging ..................................................................... Error! Bookmark not defined. Radfahren .......................................................................................... Error! Bookmark not defined. Langlaufen ......................................................................................... Error! Bookmark not defined. Skifahren/Snowboarden.................................................................... Error! Bookmark not defined. Rodeln - und dabei dan Aufstieg zu Fuß machen. ............................. Error! Bookmark not defined. Schlittschuhfahren............................................................................. Error! Bookmark not defined. Schneeschuh-Wandern ..................................................................... Error! Bookmark not defined. Im Fitness Center ............................................................................... Error! Bookmark not defined. Low-Impact-Aerobic .......................................................................... Error! Bookmark not defined. Tanzen jeder Art ................................................................................ Error! Bookmark not defined. Seilspringen ....................................................................................... Error! Bookmark not defined. Kanufahren / Kajak / Rudern ............................................................. Error! Bookmark not defined. Trampolin-Springen / -Schwingen ..................................................... Error! Bookmark not defined. Golfspielen......................................................................................... Error! Bookmark not defined. Tischtennis / Tennis / Squash / Badminton....................................... Error! Bookmark not defined. 4.2 Zusammenfassung – Ausdauerpunkte sammeln ............................ Error! Bookmark not defined. 1 Punkt ............................................................................................... Error! Bookmark not defined. mit dem Auto zur Arbeit …………..….. ............................................. Error! Bookmark not defined. Benutzung öffentlicher Verkehrsmittel ......................................... Error! Bookmark not defined. 2 Punkte............................................................................................. Error! Bookmark not defined. Trampolinspringen/-schwingen - 10 Minuten............................... Error! Bookmark not defined. Seilspringen - 10 Minuten ............................................................. Error! Bookmark not defined. Gartenarbeit – 1 Stunde ................................................................ Error! Bookmark not defined. Hausputz - 1 Stunde ...................................................................... Error! Bookmark not defined. flotter Spaziergang - 1 Stunde ....................................................... Error! Bookmark not defined. Walken/Nordic Walking – 30 Minuten .......................................... Error! Bookmark not defined. Schlittschuhlaufen – 45 Minuten .................................................. Error! Bookmark not defined. 3 Punkte............................................................................................. Error! Bookmark not defined. Rodeln mit Aufstieg ....................................................................... Error! Bookmark not defined. Skifahren - 2 Std. ........................................................................... Error! Bookmark not defined. Langlauf ......................................................................................... Error! Bookmark not defined. Schneeschuhwandern – 1 Std. ...................................................... Error! Bookmark not defined. Schwimmen ................................................................................... Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 3 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Tanzen- Afrikanischer Tanz, Stepptanz, orientalischerTanz, Boogie-Woogie, Rock'n Roll, Standard, Latein, Disco .................................................................. Error! Bookmark not defined. 4 Punkte............................................................................................. Error! Bookmark not defined. Kanu -/Kajakfahren/Rudern .......................................................... Error! Bookmark not defined. Joggen ............................................................................................ Error! Bookmark not defined. Inlineskaten ................................................................................... Error! Bookmark not defined. Fahrradfahren................................................................................ Error! Bookmark not defined. Aerobic .......................................................................................... Error! Bookmark not defined. Aquarobic/Aquajogging ................................................................. Error! Bookmark not defined. Tennis ............................................................................................ Error! Bookmark not defined. Squash ........................................................................................... Error! Bookmark not defined. Golfspielen - 9 Loch ....................................................................... Error! Bookmark not defined. Cardio-Geräte (im Fitness-Studio) ................................................. Error! Bookmark not defined. Bergwandern - 2 Std. ..................................................................... Error! Bookmark not defined. 5 Dehn-Übungen ....................................................................................... Error! Bookmark not defined. 5.1 für den Rücken ................................................................................ Error! Bookmark not defined. Übung I - die Wirbelsäule massieren............................................. Error! Bookmark not defined. Übung II ......................................................................................... Error! Bookmark not defined. Übung III ........................................................................................ Error! Bookmark not defined. Übung IV ........................................................................................ Error! Bookmark not defined. Übung V ......................................................................................... Error! Bookmark not defined. 5.2 für die seitliche Rumpfmuskulatur .................................................. Error! Bookmark not defined. Übung I .......................................................................................... Error! Bookmark not defined. Übung II ......................................................................................... Error! Bookmark not defined. 5.3 für den Hüftbeuger .......................................................................... Error! Bookmark not defined. 5.4 für Po und Beine .............................................................................. Error! Bookmark not defined. Po und Oberschenkelrückseite ...................................................... Error! Bookmark not defined. für die Oberschenkelrückseite ...................................................... Error! Bookmark not defined. für die Oberschenkelvorderseite ................................................... Error! Bookmark not defined. Rückseite der Beine ....................................................................... Error! Bookmark not defined. für die Waden ................................................................................ Error! Bookmark not defined. Lockerung der Leisten und Beine .................................................. Error! Bookmark not defined. 5.5 für Arme und Schultern ................................................................... Error! Bookmark not defined. Übung I .......................................................................................... Error! Bookmark not defined. für die Schulter .............................................................................. Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 4 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Trizeps-Dehnung............................................................................ Error! Bookmark not defined. 5.6 für den Bauch .................................................................................. Error! Bookmark not defined. die Kobra ....................................................................................... Error! Bookmark not defined. für Bauch und Brust ...................................................................... Error! Bookmark not defined. 6 Beweglichkeit/Balance ........................................................................... Error! Bookmark not defined. 6.1 Dehnen unterer Rücken und Beine ................................................. Error! Bookmark not defined. 6.2 Mobilisierung Beine......................................................................... Error! Bookmark not defined. 6.3 Balance-Übung I .............................................................................. Error! Bookmark not defined. 6.4 Balance-Übung II ............................................................................. Error! Bookmark not defined. 6.5 Balance-Übung III ............................................................................ Error! Bookmark not defined. 6.6 Beugen ............................................................................................. Error! Bookmark not defined. 6.7 das Krokodil - eine Yogaübung ........................................................ Error! Bookmark not defined. 6.8 Kräftigung der Beine und des Gleichgewichtssinns ........................ Error! Bookmark not defined. 6.9 Mobilisierung der Wirbelsäule ....................................................... Error! Bookmark not defined. 6.10 Lockerung des unteren Rückens ................................................... Error! Bookmark not defined. 6.11 Lockerung des unteren Rückens II................................................. Error! Bookmark not defined. 6.12 Standwaage ................................................................................... Error! Bookmark not defined. 6.13 Übungen mit dem Flexibar ............................................................ Error! Bookmark not defined. 6.14 Yoga ............................................................................................... Error! Bookmark not defined. 7 Übungen für Vielbeschäftigte................................................................. Error! Bookmark not defined. 7.1 Fitness "nebenbei" .......................................................................... Error! Bookmark not defined. Beim Zähneputzen I ........................................................................... Error! Bookmark not defined. Beim Zähneputzen II .......................................................................... Error! Bookmark not defined. Morgendliches Räkeln ....................................................................... Error! Bookmark not defined. Nach der Dusche................................................................................ Error! Bookmark not defined. beim Anziehen ................................................................................... Error! Bookmark not defined. beim Autofahren ............................................................................... Error! Bookmark not defined. beim Autofahren II ............................................................................ Error! Bookmark not defined. Mit dem Auto zur Arbeit ................................................................... Error! Bookmark not defined. Mit öffentlichen Verkehrsmitteln zur Arbeit ..................................... Error! Bookmark not defined. In öffentlichen Verkehrsmitteln ........................................................ Error! Bookmark not defined. In der Mittagspause........................................................................... Error! Bookmark not defined. Treppensteigen.................................................................................. Error! Bookmark not defined. Beim Warten...................................................................................... Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 5 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden …. auf den Zug, in der Warteschlange, an der Fußgängerampel. Es gibt viele Gelegenheiten! ........................................................................................................... Error! Bookmark not defined. Für die Hände .................................................................................... Error! Bookmark not defined. Isometrische Übungen ...................................................................... Error! Bookmark not defined. Mini-Herz-Kreislauf-Training ............................................................. Error! Bookmark not defined. Hausputz ............................................................................................ Error! Bookmark not defined. Kurzstreckentraining ......................................................................... Error! Bookmark not defined. Gartenarbeit ...................................................................................... Error! Bookmark not defined. vor dem Fernseher ............................................................................ Error! Bookmark not defined. 7.2 Übungen im Büro ............................................................................ Error! Bookmark not defined. 7.2.1 Kräftigungsübungen ................................................................. Error! Bookmark not defined. Gymnastikball I .................................................................................. Error! Bookmark not defined. Gymnastikball II ................................................................................. Error! Bookmark not defined. Kräftigung Oberschenkelmuskulatur................................................. Error! Bookmark not defined. Kräftigung Oberschenkel und Po ....................................................... Error! Bookmark not defined. Kräftigung Bein und Po ...................................................................... Error! Bookmark not defined. Übung für Taille und Rücken ............................................................. Error! Bookmark not defined. Mobilisierung der Schultern .............................................................. Error! Bookmark not defined. Der Bein-Strecker .............................................................................. Error! Bookmark not defined. Übung für die hinteren Oberarme/Schultern und Bauch ................. Error! Bookmark not defined. Übung für Schultern und oberen Rücken .......................................... Error! Bookmark not defined. Übung für die Handmuskulatur ......................................................... Error! Bookmark not defined. Durchblutung der Beine/Bauchmuskulatur - im Sitzen Fahrrad fahren.......... Error! Bookmark not defined. Bauchmuskeltraining ......................................................................... Error! Bookmark not defined. Stehen-Sitzen-Gehen… ....................................................................... Error! Bookmark not defined. 7.2.2 Dehnübungen/ Entspannungsübungen ................................... Error! Bookmark not defined. Wirbelsäulenentlastung ................................................................ Error! Bookmark not defined. Dehnung des Brustkorbs ............................................................... Error! Bookmark not defined. Übungen für Schulter und Nacken I .............................................. Error! Bookmark not defined. Übungen für Schulter und Nacken II ............................................. Error! Bookmark not defined. Übung für Schulter und Nacken III ................................................ Error! Bookmark not defined. Übung für Schulter und Nacken IV ................................................ Error! Bookmark not defined. Lockerung für den Rücken ............................................................. Error! Bookmark not defined. Übungen für den Nacken I............................................................. Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 6 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Übungen für den Nacken II............................................................ Error! Bookmark not defined. Übungen für den Nacken III........................................................... Error! Bookmark not defined. gegen Nacken-Verspannungen ..................................................... Error! Bookmark not defined. Rückendehung ............................................................................... Error! Bookmark not defined. Hand-Stretching............................................................................. Error! Bookmark not defined. Brust und Rücken öffnen ............................................................... Error! Bookmark not defined. Stretching für Brust und Arme I .................................................... Error! Bookmark not defined. Stretching für Brust und Arme II ................................................... Error! Bookmark not defined. Dehnung der hinteren Oberschenkelmuskulatur.......................... Error! Bookmark not defined. Dehnung der vorderen Oberschenkelmuskulatur......................... Error! Bookmark not defined. Rückendehnung ............................................................................. Error! Bookmark not defined. Rückenstreckung ........................................................................... Error! Bookmark not defined. für die Hüftmuskulatur .................................................................. Error! Bookmark not defined. für den Rücken III .......................................................................... Error! Bookmark not defined. für den Nacken .............................................................................. Error! Bookmark not defined. Frontalin- Muskelentspannung ..................................................... Error! Bookmark not defined. für die Handgelenke ...................................................................... Error! Bookmark not defined. für die Zehen ................................................................................. Error! Bookmark not defined. 8 Mentale Ausgeglichenheit ...................................................................... Error! Bookmark not defined. 8.1 Stress-Reduzierung .......................................................................... Error! Bookmark not defined. 8.1.1 Entspannungsmethoden .......................................................... Error! Bookmark not defined. Qi Gong .......................................................................................... Error! Bookmark not defined. Tai Chi Chuan ................................................................................. Error! Bookmark not defined. Feldenkrais .................................................................................... Error! Bookmark not defined. Progressive Muskelrelaxation nach Jacobson ............................... Error! Bookmark not defined. Yoga ............................................................................................... Error! Bookmark not defined. autogenes Training ........................................................................ Error! Bookmark not defined. Meditations-Formen ..................................................................... Error! Bookmark not defined. 8.1.2 die schnellen Antistress-Helfer - Was tun, wenn's einen "erwischt"? ... Error! Bookmark not defined. Gesunder Schlaf............................................................................. Error! Bookmark not defined. Atemübung .................................................................................... Error! Bookmark not defined. Musikhören ................................................................................... Error! Bookmark not defined. beruhigende Düfte ........................................................................ Error! Bookmark not defined. Calcium und Magnesium ............................................................... Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 7 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Koffeinverzicht............................................................................... Error! Bookmark not defined. Süßigkeiten zur Nervenberuhigung? ............................................. Error! Bookmark not defined. Lachen ........................................................................................... Error! Bookmark not defined. Grüner Tee..................................................................................... Error! Bookmark not defined. Barfuß-Laufen ................................................................................ Error! Bookmark not defined. Waden-Wechselbad ...................................................................... Error! Bookmark not defined. Mandalas malen ............................................................................ Error! Bookmark not defined. Pfefferminztee ............................................................................... Error! Bookmark not defined. Stressabbau am Ende eines Arbeitstages...................................... Error! Bookmark not defined. Duft-Öle ......................................................................................... Error! Bookmark not defined. Spielen Sie „Weichensteller“ ......................................................... Error! Bookmark not defined. Ihre Einstellung – Sie haben die Wahl ........................................... Error! Bookmark not defined. 8.2 Punkte Sammeln für die mentale Ausgeglichenheit ....................... Error! Bookmark not defined. 1 Punkt............................................................................................... Error! Bookmark not defined. Yoga-Mudra ................................................................................... Error! Bookmark not defined. Konzentrationsübung .................................................................... Error! Bookmark not defined. Die Löwenübung ............................................................................ Error! Bookmark not defined. Zelebrieren Sie Ihre Mahlzeiten .................................................... Error! Bookmark not defined. Koordinationsübung ...................................................................... Error! Bookmark not defined. Minuten-Pausen ............................................................................ Error! Bookmark not defined. Bäumchen wechsle Dich ................................................................ Error! Bookmark not defined. Minuten-Urlaub ............................................................................. Error! Bookmark not defined. Augenübung I ................................................................................ Error! Bookmark not defined. Augenübung II ............................................................................... Error! Bookmark not defined. Wiederholungen: Wechseln Sie 8 x hin und her ........................... Error! Bookmark not defined. Igelballmassage ............................................................................. Error! Bookmark not defined. 1 x täglich pro Woche = 1 Punkt .................................................... Error! Bookmark not defined. Gehirn-Jogging ............................................................................... Error! Bookmark not defined. 4 Übungen/Woche = 1 Punkt ........................................................ Error! Bookmark not defined. Tiefenatmung ................................................................................ Error! Bookmark not defined. Die Hand wechseln ........................................................................ Error! Bookmark not defined. 5 Tätigkeiten/Tag = 1 Punkt........................................................... Error! Bookmark not defined. Kopfmassage ................................................................................. Error! Bookmark not defined. Wiederholungen 3 x = 1 Punkt ...................................................... Error! Bookmark not defined. 2 Punkte............................................................................................. Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 8 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Zeit zu Zweit / mit der Familie ....................................................... Error! Bookmark not defined. Musik machen / Singen ................................................................. Error! Bookmark not defined. Zeit für sich .................................................................................... Error! Bookmark not defined. 3 Punkte............................................................................................. Error! Bookmark not defined. Fernsehmeter ................................................................................ Error! Bookmark not defined. für die Augen ................................................................................. Error! Bookmark not defined. Jonglieren ...................................................................................... Error! Bookmark not defined. Bogenschießen .............................................................................. Error! Bookmark not defined. Poweratmung ................................................................................ Error! Bookmark not defined. Malen / Kreatives Gestalten .......................................................... Error! Bookmark not defined. 9 Ernährung ............................................................................................... Error! Bookmark not defined. Ihr persönlicher Grundumsatz........................................................... Error! Bookmark not defined. Kalorien…… Lassen Sie das zählen sein! ............................................ Error! Bookmark not defined. Tricks zur Kalorienreduzierung ohne Hungern .................................. Error! Bookmark not defined. 2,5 ltr Wasser am Tag ........................................................................ Error! Bookmark not defined. Ausreichend kauen ............................................................................ Error! Bookmark not defined. Was darf ich essen? ........................................................................... Error! Bookmark not defined. Sind Kohlenhydrate Dickmacher? ..................................................... Error! Bookmark not defined. Die richtigen Fette! ............................................................................ Error! Bookmark not defined. Eiweißzufuhr ...................................................................................... Error! Bookmark not defined. Hungergefühl? ................................................................................... Error! Bookmark not defined. Zuckerfalle - Fettfreie Gummibärchen .............................................. Error! Bookmark not defined. Machen Softdrinks dick? ................................................................... Error! Bookmark not defined. Isotonische Drinks ............................................................................. Error! Bookmark not defined. Gesunder Salat in der Fastfoodkette?!?!?......................................... Error! Bookmark not defined. Vitamin D-Lieferanten ....................................................................... Error! Bookmark not defined. Alkohol............................................................................................... Error! Bookmark not defined. Besser Wein als Bier? .................................................................... Error! Bookmark not defined. Verdauungs-Schnaps nach dem Essen? ........................................ Error! Bookmark not defined. Alkohol als Schutz vor Herzinfarkt? ............................................... Error! Bookmark not defined. Zusammenhang von Alkohol und Krebserkrankung ..................... Error! Bookmark not defined. Joghurt ............................................................................................... Error! Bookmark not defined. Jo-Jo-Effekt ........................................................................................ Error! Bookmark not defined. „Gesunde“ Bio-Drinks ........................................................................ Error! Bookmark not defined. Leber-Entgiftung ................................................................................ Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 9 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Heißhunger? ...................................................................................... Error! Bookmark not defined. Grüner Tee......................................................................................... Error! Bookmark not defined. Gesunde Schokolade ......................................................................... Error! Bookmark not defined. Scharf-Macher ................................................................................... Error! Bookmark not defined. 9.2 Punkte sammeln .............................................................................. Error! Bookmark not defined. 1 Punkt............................................................................................... Error! Bookmark not defined. Nüsse statt Süßigkeiten ................................................................. Error! Bookmark not defined. Jeden Bissen 20-30mal kauen ....................................................... Error! Bookmark not defined. 2 Punkte............................................................................................. Error! Bookmark not defined. 2,5 ltr Wasser am Tag trinken ....................................................... Error! Bookmark not defined. 1 Woche Alkoholverzicht............................................................... Error! Bookmark not defined. 1 Woche Zuckerverzicht ................................................................ Error! Bookmark not defined. 3 Punkte............................................................................................. Error! Bookmark not defined. Verzicht auf abendliche Kohlenhydrate ........................................ Error! Bookmark not defined. 4 Punkte ............................................................................................ Error! Bookmark not defined. Zünd-Tage ...................................................................................... Error! Bookmark not defined. 5 Punkte............................................................................................. Error! Bookmark not defined. Vier Achtsamkeitstage/Woche ...................................................... Error! Bookmark not defined. Meine persönliche Emfehlung....................................................... Error! Bookmark not defined. 9.3 Rezept-Teil ....................................................................................... Error! Bookmark not defined. 9.3.1 Salat mit Avocado und Rosa-Pfeffer-Sauce .............................. Error! Bookmark not defined. 9.3.2 Kürbislinseneintopf................................................................... Error! Bookmark not defined. 9.3.3 exotischer Wintereintopf ......................................................... Error! Bookmark not defined. 9.3.4 Mangold-Aprikosen-Salat mit Ziegenkäse ................................ Error! Bookmark not defined. 9.3.5 Mangold-Gorgonzola-Suppe .................................................... Error! Bookmark not defined. 9.3.6 Karotten-Ingwer-Suppe ............................................................ Error! Bookmark not defined. 9.3.7 Selleriecremesuppe mit Krabben ............................................. Error! Bookmark not defined. 9.3.8 Asiatischer Zander .................................................................... Error! Bookmark not defined. 9.3.9 Seelachs mit Safrannudeln und Gemüse .................................. Error! Bookmark not defined. 9.3.10 Kartoffelcurry mit Hähnchenbrust ......................................... Error! Bookmark not defined. 9.3.11 Kräuteromelette mit Lachs ..................................................... Error! Bookmark not defined. 9.3.12 Puten-Gemüseauflauf ............................................................ Error! Bookmark not defined. 10 Zum Schluss… ....................................................................................... Error! Bookmark not defined. ANHANG A – Fitnessplaner 2010 .............................................................. Error! Bookmark not defined. Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 10 Ich bin dann mal fit, 1 x 1 für mehr Fitness und Wohlbefinden Copyright © elearning4u, Jutta Preisinger 2010, alle Rechte vorbehalten 11
