{"id":9000272,"date":"2026-08-23T19:28:19","date_gmt":"2026-08-23T16:28:19","guid":{"rendered":"https:\/\/smartfood-new.ddev.site\/golden-club-2\/"},"modified":"2026-09-03T17:20:01","modified_gmt":"2026-09-03T14:20:01","slug":"golden-club","status":"publish","type":"page","link":"https:\/\/smartfood.ee\/en\/golden-club\/","title":{"rendered":"SmartFOOD x Golden Club"},"content":{"rendered":"<p>SmartFOOD and Golden Club have joined forces to make two important parts of an active lifestyle \u2013 well-planned eating and regular exercise \u2013 fit together more easily.<\/p>\n<p>At the heart of the partnership is the protein package, built above all for people with an active lifestyle who train regularly.<\/p>\n<p>The protein package means 4 ready meals for every working day, a set daily calorie level, and a higher protein content than the standard package. The average daily macro split is roughly 30% protein, 40% carbohydrates and 30% fat.<\/p>\n<p>Enough protein helps build and maintain muscle mass and, together with regular exercise, helps preserve physical capacity. As you get older, maintaining muscle mass \u2013 and supporting it with enough protein \u2013 becomes increasingly important.<\/p>\n<p>The meals are made in SmartFOOD\u2019s own production kitchen and a full working day of food is delivered to your home or office in the morning. So alongside training and everything else, there\u2019s no separate menu to plan, no calories and macros to calculate, no shopping and no meal prep.<\/p>\n<h2>Over 20 years of experience behind the menus<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium_large wp-image-9000222\" src=\"https:\/\/smartfood.ee\/wp-content\/uploads\/2026\/09\/janika-768x1152.jpg\" alt=\"Treener ja toitumisn\u00f5ustaja Janika Koch-M\u00e4e\" width=\"768\" height=\"1152\" srcset=\"https:\/\/smartfood.ee\/wp-content\/uploads\/2026\/09\/janika-768x1152.jpg 768w, https:\/\/smartfood.ee\/wp-content\/uploads\/2026\/09\/janika-200x300.jpg 200w, https:\/\/smartfood.ee\/wp-content\/uploads\/2026\/09\/janika-683x1024.jpg 683w, https:\/\/smartfood.ee\/wp-content\/uploads\/2026\/09\/janika-1024x1536.jpg 1024w, https:\/\/smartfood.ee\/wp-content\/uploads\/2026\/09\/janika-1365x2048.jpg 1365w, https:\/\/smartfood.ee\/wp-content\/uploads\/2026\/09\/janika-600x900.jpg 600w, https:\/\/smartfood.ee\/wp-content\/uploads\/2026\/09\/janika.jpg 1414w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/>SmartFOOD\u2019s protein package menus were developed by trainer and nutrition adviser Janika Koch-M\u00e4e together with SmartFOOD\u2019s chefs.<\/p>\n<p>Janika has worked as a nutrition adviser since 2013. Her main areas of focus are sports nutrition, improving body composition, the role of protein in nutrition, and the particular nutritional needs of women over 40. She graduated as a nutrition adviser from Annely Soots\u2019 Health School and has continued her studies at the Public Health Academy, at Precision Nutrition, and on courses led by exercise physiologist and nutrition scientist Dr Stacy Sims.<\/p>\n<p>As a trainer, Janika has over 20 years of experience. She holds EOK level 5 qualifications as a bodybuilding and fitness trainer and as a group training instructor, FAF Personal Trainer and Gym Instructor licences, a Trainer4You personal trainer licence, and a Gl\u00fccker Kolleg personal trainer certificate.<\/p>\n<p>Long experience in both nutrition and training helps her see the two as one whole. The protein package follows that same principle \u2013 it isn\u2019t simply the standard menu with more protein, but something designed from the start around the needs of an active person.<\/p>\n<h2>What\u2019s included in the protein package?<\/h2>\n<ul>\n<li>4 meals a day<\/li>\n<li>a set daily calorie level<\/li>\n<li>on average roughly 30% protein, 40% carbohydrates and 30% fat<\/li>\n<li>a varied, rotating menu<\/li>\n<li>the option of a vegetarian menu<\/li>\n<li>a full working day of food in one morning delivery<\/li>\n<li>the option to choose the calorie level that fits your goal and energy needs<\/li>\n<\/ul>\n<h2>SmartFOOD \u00d7 Golden Club: the RESTART90 programme<\/h2>\n<p>RESTART90 is a joint 90-day programme from SmartFOOD and Golden Club, in which five participants spend three months putting consistent, well-planned eating and regular exercise to the test.<\/p>\n<p>Taking part are Grete Kuld, J\u00fcrgen P\u00e4rnsalu and Andres Puusepp, plus two participants chosen by application. Everyone starts from a different background, with different goals and different levels of fitness, but all follow the same 90-day journey \u2013 SmartFOOD\u2019s protein package on working days, regular training at Golden Club, and support along the way from the services and products of partners chosen for the programme.<\/p>\n<p>RESTART90 isn\u2019t a quick fitness challenge or a few weeks of dieting. The idea is to give participants a long enough stretch to make eating and exercise a genuine part of everyday life, and to see what consistency changes over that time.<\/p>\n<p>Across the 90 days we\u2019ll share the participants\u2019 real experiences, their training, their eating and their progress \u2013 and at the end we\u2019ll look at what three months actually changed.<\/p>\n<h2>Over the 90 days<\/h2>\n<h3>SmartFOOD\u2019s protein package<\/h3>\n<p>For 90 days, participants receive SmartFOOD\u2019s protein package on working days \u2013 4 meals a day, their chosen calorie level, and a higher-protein menu.<\/p>\n<h3>Training at Golden Club<\/h3>\n<p>The focus throughout the programme is regular, varied movement. The training plan includes personal training, circuit training and group classes at Golden Club.<\/p>\n<h3>Happy Aging \u2013 InBody body composition analysis<\/h3>\n<p>At the start and the end of the programme, every participant has an InBody body composition analysis at the Happy Aging clinic. InBody gives a thorough picture of body composition, measuring the balance of intracellular and extracellular water using 16 electrodes. Among other things, the analysis shows muscle mass and body fat by body part, body fat percentage, fluid balance and cell membrane strength, and helps identify the body\u2019s nutrient needs and shortfalls.<\/p>\n<h3>Slimm \u2013 Endosphere body treatment<\/h3>\n<p>Each participant receives 10 Endosphere body treatments at the Slimm salon during the programme. Endosphere is a body treatment based on compressive micro-vibration, carried out with a specialised roller device. It stimulates the tissues and lymphatic circulation and is used, among other things, to reduce muscle tension and swelling, support blood circulation, and improve the skin and body contours.<\/p>\n<h3>Ecosh \u2013 90 days of supplements<\/h3>\n<p>Ecosh puts together a 90-day supplement package for each participant, with the final selection and instructions for use drawn up by Ecosh\u2019s product development team. The products are chosen with an active period, training and recovery in mind, and participants use them throughout the RESTART90 programme.<\/p>\n<h3>V\u00e4rska \u2013 drinks partner<\/h3>\n<p>V\u00e4rska is RESTART90\u2019s drinks partner, and selected V\u00e4rska products are available to participants throughout the programme. So alongside eating and training, we\u2019re also paying attention to one of the simplest everyday habits of all \u2013 drinking enough.<\/p>\n<h2>Could you use a small restart too?<\/h2>\n<p>Sometimes all it takes is a small push to get eating and exercise back on track and find a good rhythm again.<\/p>\n<p>With exactly that in mind, SmartFOOD and Golden Club are starting to offer restart packages of different lengths, combining SmartFOOD\u2019s protein package with training at Golden Club and a personal plan. That way two important parts of your day are thought through for a while, and starting again is far easier.<\/p>\n<p>Once you feel for yourself what regular exercise and settled eating do for how you feel, the motivation to keep going comes far more naturally.<\/p>\n<p><strong>Details of the SmartFOOD \u00d7 Golden Club restart packages are coming soon!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>SmartFOOD and Golden Club have joined forces to make two important parts of an active lifestyle \u2013 well-planned eating and regular exercise \u2013 fit together more easily. At the heart of the partnership is the protein package, built above all for people with an active lifestyle who train regularly. The protein package means 4 ready [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":9100210,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/landing.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-9000272","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>High-Protein Meal Package: SmartFOOD \u00d7 Golden Club<\/title>\n<meta name=\"description\" content=\"Four meals a day with ca 30% of energy from protein. Built for active people and regular trainers. 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