Het Fundament™ is not a course about health. It is a 14 day implementation program: in the first 7 days you build your personal health structure, then you test it for 7 days in your real working week.
On Monday you start motivated. On Thursday a meeting runs over, a child gets sick and the plan collapses. On Friday you tell yourself you lack discipline. This is not a question of discipline. It is a question of structure.
The perfect week: every workout on time, every meal prepared, every evening an early night. The moment your week looks different you have no plan left. And that is almost every week.
People with a lot of self-control do not grit their teeth harder. They have better habits, as six studies among 2,274 people show. And counting on willpower does not make you reach your goal any more often.Galla & Duckworth 2015 · Milyavskaya & Inzlicht 2017
People who decide in advance when, where and how reach their goal noticeably more often: a large effect across 94 independent tests. That is exactly what you build in Het Fundament, scientifically grounded and shaped around your week.Gollwitzer & Sheeran 2006, meta-analyse
Every day in week 1 follows the same rhythm: a short explanation of five minutes reading at most, a worksheet or tool, one concrete decision. The outcome goes straight into your real week. Week 2 brings no new theory. You execute and you measure.
From your health check to one priority. Your Biggest leak becomes the place where you build for these two weeks. One focus instead of five good intentions.
What it gives you: you stop wanting to change everything at once and you know from day one where your energy goes.Two or three realistic strength sessions per week, chosen around what your calendar actually allows. Even 30 to 60 minutes of strength training per week is linked to a 10 to 17% lower risk of cardiovascular disease, diabetes and early death.
What it gives you: a training rhythm you also manage in a busy week. Momma 2022, 16 studiesYour target values through the macro and protein calculator, plus a simple meal structure: protein with every meal, one fixed breakfast, one emergency option. The average Belgian sits at 1.0 gram of protein per kilo of body weight, while people who train need up to 1.6 gram.
What it gives you: you know how much you need and what that looks like on an ordinary day, without dieting. Morton 2018, 49 studies · Sciensano 2022-2023What is already fixed: work, family, travel, the evening you are never home. You build around what is there instead of around the week you wish you had.
What it gives you: an honest picture of your time, and with it the end of plans that add up on paper and never fit in practice.When does health happen in your week? You choose the fixed moments for training, meals and sleep that hold up even in a bad week and you draw them into your Real Week. That becomes your Week Plan: the whole test week on one page. People who train at a fixed moment train more: 86% reach the activity guideline against 74% without a fixed moment.
What it gives you: health sits in your calendar instead of in your head and one overview does the thinking for the entire week. Schumacher 2019, 375 participantsYou look for your Breaking Point, the predictable moment when your week derails. You write three to five if-then rules for it. People who make an emergency plan alongside an action plan keep moving more than people with only an action plan.
What it gives you: a bad day costs you one day at most instead of the rest of the week. Sniehotta 2006, randomised, 211 participantsNo new theory. You work through your preparation checklist: check your Week Plan, sort the groceries, prepare your training, run through your calendar and predict next week’s obstacles.
What it gives you: your test week starts without friction, because everything is ready for your first real Monday.Result after seven days: my structure is ready.
Each day 60 seconds at most, five questions: Fixed Anchors done? Training according to plan? Nutrition according to structure? Emergency Plan needed? Biggest obstacle today? No judgement, only data. You gather evidence from a real working week.
Seven questions about your test week: what worked best, which actions did you really carry out, where did your real week deviate from your Week Plan, which Fixed Anchors made the difference, when did you need your Emergency Plan and what stayed difficult. Finally the core question: what do you need to keep this up consistently for the next 12 weeks and to keep improving it?
Het Fundament is built on momentum. Every step gives you something straight away, from the first minute to the end of your test week.
I know where to start.
You open the academy, put your health check next to it and see your Biggest leak with one clear next action.
I have tackled my first building point.
Biggest leak chosen, First building point decided and your first anchor is in your calendar. You have already changed something.
I have started.
Your first concrete health action is in your real calendar, with a day and a time.
I have my own Week Plan.
Training Base, Nutrition Base, Real Week, Fixed Anchors, Breaking Points and Emergency Plan: everything is ready for week 2.
I have evidence.
You tested your own system for seven days. You know what works, where you fall back, what you can do on your own and where you want guidance.
You do not have to change everything at once. Today, do what has to be built today.
A lesson is only finished once the action has been carried out.
Start with your biggest lever instead of with everything at the same time.
Your plan fits around your real life. Never the other way round.
A shortened version counts. Continuity over perfection.
Using your Emergency Plan means your system was prepared.
Week 2 is not an exam. It is an experiment.
After 14 days we look at what actually happened, separate from what you thought would happen.
The value of Het Fundament is not in the amount of material. It is in the result: after 14 days you know what to do, when you do it and what you do when your calendar works against you.
For €27 I finally got my health into my calendar.
No pile of videos still waiting to be watched. Every step ends in something you use straight away: a choice, a completed page, a moment in your calendar. That is how health moves from knowing to doing.
Het Fundament is made for people who combine a demanding professional life with a family and keep putting their own health last. For men and women who have already decided that something has to change and are now looking for a workable way.
With this you can get results on your own. No crucial information is held back to make coaching artificially attractive.
Why? Because that is not information. That is coaching.
At €27 the system guides you. In coaching Timon guides you.
Every step does something different. You decide how far you go and nothing obliges you to take the next one.
Free
I discover the problem
The health check: twenty questions, your Health score, your Biggest leak and your First building point.
€27
I build a first solution myself
Het Fundament van de Bouwmethode: seven days building, seven days testing, at your own pace and without guidance.
€179
We test and improve together
Four weeks of building together: intake call, training and nutrition tailored to you, weekly feedback. No obligation afterwards.
€53 per week
We keep measuring and building
De Bouwmethode as ongoing coaching: training, nutrition, lifestyle and sleep in one system, with an approach that grows with your life.
After day 14 you choose for yourself: continue on your own or build together for four weeks at €179.
The program runs in Dutch. The lessons, the Building Book, the daily emails and the academy are currently available in Dutch only. The English version is on its way. Would you rather wait for it? Join the waiting list further down this page.
€27 including 21% VAT, one-off. You pay securely online through our payment partner and receive a login link by email straight away. The program works in an ordinary browser on computer and smartphone. Fourteen days to withdraw with a full refund. By buying you accept the terms and conditions and the privacy policy.
Seller: you enter into this contract with FD96 BV, a private limited company under Belgian law, Vrijdagmarkt 61 box 101, 9000 Ghent, company and VAT number BE 1042.266.978, Register of Legal Entities Ghent, represented by Timon Dhaeze. Timon Dhaeze Coaching is a trade name of FD96 BV. coaching@timondhaeze.com, +32 478 62 06 56.
Het Fundament exists in Dutch today. The French and English version is being prepared. Join the waiting list and you will hear about it the moment it officially launches, ahead of everyone else.
No spam and you can unsubscribe at any time. Do you read Dutch? Then you can start today.
I am Timon Dhaeze, health & nutrition coach and certified personal trainer (NASM, EREPS level 4) from Belgium. I guide driven people online, with personal training for coaching clients in Maldegem and Ghent, around four building blocks: strength training, nutrition, lifestyle and sleep. My method is called De Bouwmethode.
I lost more than 25 kilos myself. That took years and plenty of weeks that went off the rails. What eventually made the difference was not an extra helping of willpower. It was a structure that held up on my worst days too. Since then I have guided more than 25 people towards lasting change, every time with the same building blocks.
Het Fundament is the core of that approach in a form you can work through yourself. What you build in it is exactly what I start with when I take on a client.
Twenty questions, three minutes. You immediately see your Health score, your Biggest leak and your First building point. That tells you whether Het Fundament is for you, before you spend a single euro.
No obligations. Your report appears on your screen straight away.
The health check and Het Fundament van de Bouwmethode are practical tools for your lifestyle and your weekly structure. They are not a medical examination, not a diagnosis and not a treatment. If you have complaints or a condition, use medication or are pregnant, first discuss with your doctor what is safe for you. The figures on this page come from research in groups of people and say nothing certain about you as an individual.
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