{"id":1000,"date":"2026-01-05T09:00:00","date_gmt":"2026-01-05T09:00:00","guid":{"rendered":"https:\/\/havenbjj.nl\/?p=1000"},"modified":"2026-01-05T09:00:00","modified_gmt":"2026-01-05T09:00:00","slug":"good-intentions","status":"publish","type":"post","link":"https:\/\/havenbjj.nl\/en\/goede-voornemens\/","title":{"rendered":"New Year's resolutions"},"content":{"rendered":"<h2>New Year's resolutions<\/h2>\n<p>The new year is the time for good resolutions.<\/p>\n<p>A good resolution is nice, but what is much more effective is adjusting your routines. As James Clear from Atomic Habits beautifully says: <em>\u201calle jouw energie zou moeten gaan naar het opbouwen van betere gewoonten, niet naar het najagen van betere resultaten.\u201d<\/em><\/p>\n<p>Here are some examples of routines that can help you achieve your BJJ goals. Of course, you don't have to do them all; even if you choose just a few, we guarantee that you will make significant progress:<\/p>\n<p><strong>Train consistently 1 or 2 times more per week.<\/strong><br \/>\nAnyone can push hard for a month. The art of jiu jitsu is to maintain it in the long term. Did you train an average of 2 times a week last year? Make sure you train 3 times a week this year, whether you feel like it or not, and you will see that you make great strides.<\/p>\n<p><strong>A light protein source with every meal<\/strong><br \/>\nSomething we learned from our <a href=\"https:\/\/tuohynutrition.com\/\" target=\"_blank\">sports dietitian Sarah Tuohy<\/a>:<br \/>\nMake sure every snack and meal contains a light protein source. Do you have breakfast with a sandwich with peanut butter? Then drink a protein shake with it, or eat another boiled egg. Having a bag of chips before bed? Preferably eat a bowl of yogurt with fruit and granola instead.<\/p>\n<p><strong>Study some jiu jitsu every day<\/strong><br \/>\nThere are a ton of jiu jitsu matches available for free on YouTube, and even more paid on FloGrappling. Choose an athlete with a similar body type, and study a match or a piece of an instructional from him or her every day. This is one of the best ways to learn new techniques that fit your body type and style.<\/p>\n<p><strong>Work on your flexibility while watching TV<\/strong><br \/>\nEvery time you are sitting on the couch watching Netflix, you have the chance to work on your flexibility. A very handy skill for jiu jitsu, especially if you want to get better at maintaining your guard. So: watch the latest season of Stranger Things or Ex on the Beach in a butterfly stretch from now on!<\/p>\n<p><em>Written by Daniel de Groot, 1st degree black belt and head coach at Haven BJJ<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Goede voornemens Het nieuwe jaar is het moment van goede voornemens. Een goed voornemen is leuk, maar wat een stuk effectiever is, is het aanpassen van je routines. Zoals James Clear, van Atomic Habits het mooi zegt: &#8220;all of your energy should go into building better habits, not chasing better results.&#8221; Hier wat voorbeelden van [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1000","post","type-post","status-publish","format-standard","hentry","category-nieuwsbrief"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Goede voornemens - HavenBJJ<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/havenbjj.nl\/en\/good-intentions\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Goede voornemens - HavenBJJ\" \/>\n<meta property=\"og:description\" content=\"Goede voornemens Het nieuwe jaar is het moment van goede voornemens. Een goed voornemen is leuk, maar wat een stuk effectiever is, is het aanpassen van je routines. Zoals James Clear, van Atomic Habits het mooi zegt: &#8220;all of your energy should go into building better habits, not chasing better results.&#8221; Hier wat voorbeelden van [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/havenbjj.nl\/en\/good-intentions\/\" \/>\n<meta property=\"og:site_name\" content=\"HavenBJJ\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/HavenBJJ\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-05T09:00:00+00:00\" \/>\n<meta name=\"author\" content=\"Daniel de Groot\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Daniel de Groot\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/goede-voornemens\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/goede-voornemens\\\/\"},\"author\":{\"name\":\"Daniel de Groot\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#\\\/schema\\\/person\\\/e9dc102068575946dfe3f99cb97803c3\"},\"headline\":\"Goede voornemens\",\"datePublished\":\"2026-01-05T09:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/goede-voornemens\\\/\"},\"wordCount\":365,\"publisher\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#organization\"},\"articleSection\":[\"Nieuwsbrief\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/goede-voornemens\\\/\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/goede-voornemens\\\/\",\"name\":\"Goede voornemens - HavenBJJ\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#website\"},\"datePublished\":\"2026-01-05T09:00:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/goede-voornemens\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/havenbjj.nl\\\/goede-voornemens\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/goede-voornemens\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/havenbjj.nl\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Goede voornemens\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#website\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/\",\"name\":\"Haven BJJ\",\"description\":\"BJJ &amp; Grappling in Rotterdam\",\"publisher\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/havenbjj.nl\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#organization\",\"name\":\"Haven BJJ\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/cropped-Round-RGB-Primary.png\",\"contentUrl\":\"https:\\\/\\\/havenbjj.nl\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/cropped-Round-RGB-Primary.png\",\"width\":512,\"height\":512,\"caption\":\"Haven BJJ\"},\"image\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/HavenBJJ\",\"https:\\\/\\\/www.instagram.com\\\/havenbjj\\\/\",\"https:\\\/\\\/www.youtube.com\\\/@havenbjj\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#\\\/schema\\\/person\\\/e9dc102068575946dfe3f99cb97803c3\",\"name\":\"Daniel de Groot\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"New Year's resolutions - HavenBJJ","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/havenbjj.nl\/en\/good-intentions\/","og_locale":"en_US","og_type":"article","og_title":"Goede voornemens - HavenBJJ","og_description":"Goede voornemens Het nieuwe jaar is het moment van goede voornemens. 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