donderdag 31 oktober 2013

Fruit and spinach smoothie

 
 
I just made this great smoothie! You just have to try it!!
 
What's in it?
-1 pear
-3/4 banana
-10 strawberries
-1 handfull of spinach
-0,5 scoop vanilla protein
-1 spoon low fat quark
-splash of almond milk
 
What to do?
Just blend it all and enjoy!!!
 
 
~Judith

woensdag 30 oktober 2013

Workout 30-10-2013

 
 
It's alway's nice to share workouts :D
My workout for today:
 
Biceps:
Twisted biceps curl, 10 reps, 4 sets: 8kg
Barbell curl, 10 reps, 4 sets: 15kg
One arm cable curl, 10 reps 4 sets: 6 kg
 
Chest:
Push ups: 4 sets max reps
Low cable crossover, 10 reps, 4 sets: 6,25kg
Chest press: 10 reps, 4 sets: 27,5kg
 
Abs:
Machine crunch, 4 sets max reps: 45kg
Bicycle crunch, 4 sets max reps
Plank, 4 sets max hold
Incline sit up, 4 sets max reps
 
Cardio:
Cross trainer: 10 minutes interval training
Rowing: 1000m
Running: 10 minutes interval training
 
 
After my workout I made a nice smoothie... To build and heal the muscels.. Looks green and like poison but it taste really great!
Pear, vanilla protein, spinach and water!
 

dinsdag 29 oktober 2013

Why H.I.I.T??


I'm a big fan of H.I.I.T workouts.. The're short and very intense and you'll burn loads of calories!
High-intensity interval training (HIIT) is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. It's fun to mix up your workouts!

Most endurance workouts such as walking, running, or stair-climbing are performed at a moderate intensity. High intensity workouts are done at a high/explosive intensity.. The are typically sustained for 30 seconds to 3 minutes, although they can be as short as 8-10 seconds or as long as 5 minutes; the higher the intensity, the shorter the speed interval. Recovery intervals are equal to or longer than the speed intervals. High-intensity interval training is done at a submaximal level; around 80-95% of maximal aerobic capacity.

"One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no bodyfat."

Why H.I.I.T?
-You'll lose body fat!
-Short workouts
-You can do it at home or at the gym
-You can use al kinds of exercises
-HIIT could be the only way to train for people looking to lose fat while adding and/or preserving muscle mass.


Example of a H.I.I.T workout:

50 seconds work/10 seconds rest. 4 rounds.

1.Mountain climber (50 sec)
-10 sec rest
2.Burpees (50 sec)
-10 sec rest
3.High knees (50 sec)
-10 sec rest
4. Skipping (50 sec)
-10 sec rest
5. Jump squats (50 sec)
-10 sec rest

Another example:

You also can do it with sprints.

-30 seconds sprint
-10 seconds walk
-30 seconds sprint
-10 seconds walk
And just on and on and on... :D

It's Always a good thing to shake your workout up and try something new.. Try this and I'll bet you'll get results!

~Judith!

zondag 27 oktober 2013

Breakfast is important!!!

As you'll all know I'm a real breakfast lover and that's a good thing! If I skip breakfast I'm feeling empty and I don't have much energy.. There a lot of benefits of eating breakfast... So never skip it again!


 There are a few reasons people don't eat breakfast in the morning such as not feeling hungry or to try and limit calories. However, skipping breakfast can lead to a number of problems when it comes to trying to lose weight and keep it off.

Eating breakfast is a great way to get your metabolism working well for the day. When your body receives food in the morning, it tells your brain that you're going to need to start working to digest it. This wakes up the system and warms up the metabolism so it's ready to work throughout the day. When you don't eat breakfast in the morning, your body thinks that it needs to conserve the energy it has because it isn't getting any more through nutrition. This actually slows your metabolism down, which results in a decrease in the amount of calories you burn all day long.

Not eating breakfast in the morning may save you calories for the time being, but it sets you up for failure throughout the rest of the day. This is because after not feeding your body for several hours overnight, a lack of food in the morning will leave you grumpy and hungry very early in the day

Feeding yourself in the morning will keep your spirits up throughout the day for a number of reasons. First and foremost, since your body won't think that it's starving after a nutritious meal in the morning, it's easier to get in a good mood and stay that way. It also provides plenty of needed energy to help you get through the regular tasks of your day, which can help keep your mood bright and optimistic. A healthy meal in the morning can also help to regulate your blood sugar levels through lunch time, which plays a vital role in your mood!

You don't eat a stack of pancakes like me in the morning, but just eat something to get that metabolism started!

zaterdag 26 oktober 2013

Why a workout buddy can help you!

Sometimes it's really hard to get off your ass to go to the gym.. You prefer to stay at home, watch some tv and eat some popcorn while you watch a movie... But then your phone rings!! It's your workout buddy to kick your ass and drag you to the gym... :)
There a lot of benefits to have a workout buddy, cause sometimes you just can't do it alone or you just need some help..


There's a big change you'll reach your goals sooner if you workout with a friend.. If you don't want to the other one will get you so far to go to the gym! So instead of 2 times it's easier to go 3 or 4 times if you workout together!
It's more fun to workout if you do it together!  it’s okay to have fun. In fact, the more fun your workouts are, the more you’re going to look forward to and be commited to them over the long-term.
It's easier to try new workouts. Like they say: there’s power in numbers. When you’ve got someone else with you it’s much less intimidating to start using the gym, going to new classes, hitting the free weights or just trying out new exercise equipment.
It's always a good thing to have some one nearby to check your form!
When you workout with eachother it's cool to compete! Try who's faster with rowing or who can lift more...
Your workout buddy has different skills and knowledge than you do – you can benefit from this by the different exercises they introduce you to, the correct form, new workouts and different ways of being active. Variety is one of the key components of fun, so you’re much more likely to stick to your workouts when you can do new things.

What to look for in a workout buddy:
-You like them :D
-You want them to be your fitness role model
-Find someone with a good additude
-Share similar goals
-Compatible schedules

You get better results if you workout with a buddy but it's really important to have a buddy who is just as passionate about it as you! You don't want a buddy who's dragging you down in your preformance and don't want to give it a 100%.. I see a lot of examples in my gym of workout buddies where one of them is very motivated and the other one is bringing her/him down cause they don't want to workout hard.. They just want to talk or just move but not train.. And often the other one is going down with them. You also want to make sure they don’t suffer from the following: constantly make excuses, excessively egotistical, use unhealthy shortcuts (like drugs), overly competitive, obstinate, always late, bad attitude, talk more than they work out… the list goes on and on...

~Judith

Protein balls


What do you need?
-6 dried dates
-1 spoon flax seeds
-10 almonds
-splash of almond milk
-coconut shavings
-cacoa
-chocolate protein powder..

What you need to do:
It's very easy.. Just mix the dates, flax seeds, almonds, milk, cacoa and protein powder in a blender.
After that you can put them in a bowl and mix it again... If it needs to get more sticky just add some more almond milk..
Roll them in to balls and after that you roll the balls in the coconut shaving..
Put them in the fridge for a couple ours to get firm.

Enjoy your snack!

~Judith

zaterdag 19 oktober 2013

Why weight training?

-Ashly Horner

I know a lot of girls are afraid for weights but you need to know that weights are a girls best friend!! Yes girls, don't be such sissies and pick up those dumbells! Please let go of the 'cardio mindset' there a lot of benefits to find in weight training..

You will lose bodyfat if you build muscle. Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. Muscels also increase your resting metabolism.. Every kilo of muscle will burn around 50-100 kcal extra a day! Well that's great news! Burning extra calories by sitting on you ass :D
You'll only develop muscle tone and some definition. Women have 10-30 times less the hormone that develop hypertrofie than men. So take it easy, you won't 'bulk'!
You will reduce your risk of diabetes.In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
You will reduce your risk of injury. Weight training will also build stronger connective tissues and increases joint stability.

There are a lot of benifits if you hit the weights and it's a lot of fun! I just love it! I really see a lot of improvement.. I started weight training 6 months ago and I really see some muscle definition!
 
Enjoy the rest of your weekend!
 
~Judith!

donderdag 17 oktober 2013

Simple fruit smoothie


You're gonna love this one!! Soooooo tasty!!

Ingredients:
-Blueberries
-Strawberries
-kiwi
-almond milk
117kcal

Cut it up and mix it all in a blender... And.......................... You're done!



Enjoy!

~judith

woensdag 16 oktober 2013

1 minute low fat quark snack


This is a very easy snack, but it taste great!! I ate it after my workout today... To build muscle!

-165gr. Low fat quark
-5gr. Sunseeds
-10gr. Blueberries
-cinnamon

Well, I don't have to tell you how to prepare this snack... But I do :D
First the quark, then the seeds and put the berries on top! It's so easy and soooooooooo tasty!

Only 123kcal!!

Enjoy ~Judith

https://www.facebook.com/love2Bfit

dinsdag 15 oktober 2013

Just don't buy it!

I know this sounds to easy.. But it's true! If you don't buy crappy food you won't eat it.. Except if you run to the store to get it..


A lot of people have a kitchen cupboard with all kinds of unhealthy food.. Candy, chips, soda..
When you have that kind of things laying around the house there's a big change that you'll take them when you get hungry or you get cravings.. Example: it's 16:00 it's time for your snack and you're really hungry. You know it's better to prepare your food.. You can take a sandwich, fruit, quark or whatever your healthy snack is.. But if there's a lot of packed food in the house there's a big chance that's you'll take that. It's so much easier to take the wrapper of and eat it, than make your own food.. If you wouldn't buy that cake you couldn't eat it..
I know a lot of moms think that they have to buy it for there kids, but why would you give your kids those things if you don't want to eat the yourself? You know there not good for you so why would it be good for your kids? It's oke to give them candy once in a while.. It's important to do it in moderation!
I also have moments of weakness and race to the store for some chocolate and chips (my 2 biggest addictions) But when my moment of weakness has past and I have something left of the chocolate or chips, I just throw it away.. I know a lot of people think it's a wast of money, but I rather throw it away than eat it...

Important! I'm not saying you have to starve yourself or can't eat candy anymore... But it's important to keep moderation.. I know that's hard when you have al kinds of candybars, chips and soda in the house.. Sometimes the cravings are winning..

Enjoy your day! ~Judith

https://www.facebook.com/love2Bfit


zaterdag 12 oktober 2013

Emotional eating..


Without stress there wouldn't be so much obese people... Specially woman would drop a lot of weight if there wouldn't be any stress... But there is, so we need to deal with it..
You know the feeling that you're having a bad day.. Or you're just moody and want to eat? No!!! Not healthy food, but al kinds of junk!!! Well I know that feeling! I'm a real emotional eater and I really struggle to control it... I know a lot of woman do and even man do it. It's important to control this, cause we don't need all that comfort food.. 
Do you recognize any of these things:
  • Do you eat more when you’re feeling stressed?
  • Do you eat when you’re not hungry or when you’re full?
  • Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
  • Do you reward yourself with food?
  • Do you regularly eat until you’ve stuffed yourself?
  • Does food make you feel safe? Do you feel like food is a friend?
  • Do you feel powerless or out of control around food?
Well.. than your are an emotional eater..
But where's a problem there's always a fix!



How can I Stop Emotional Eating?
-Step One: Be Aware. 
Much of emotional eating is so unconscious that it happens automatically or below your awareness. Before you jump into changing this behavior, keep a journal. Write down where and when you stress eat. The office? Late at night? When you are alone? Are there any patterns that you notice? Every time you eat, ask yourself how physically hungry you are on a scale from 1-10.  If you are a 6-10, it's likely that you are physically hungry. A 3, for example, would signify that you are stress eating.

Step Two: Replace. 
If you take out stress eating, you have to put something in its place.  Write down a concrete list of all the healthy, non-calorie related activities that give you a quick pick-me-up on a tough day. Here a few simple examples.
  • One-Minute Fix :  Sip black tea. A study in the journal of Psychopharmacologyfound that subjects who drank black tea experienced a 47% drop in their cortisol levels, the stress hormone that makes you crave food, compared to 27% among the subjects who drank a placebo.
  • One-Minute Fix: If a foot rub would hit the spot better than a snack, try self-message. It can be as simple as sitting down, taking off your shoe and placing your foot over a tennis ball. Rub your feet, one at a time, over the top of the ball until they feel relaxed and soothed. According to the study in the International Journal of Neuroscience , self-massage slows your heart rate and lowers your level of cortisol .
  • One-Minute Fix: Mindless eating soothes raw nerves by numbing out emotions. Munching gives you a moment to zone out from daily commotion and stress. Instead, actively choose a healthy way to clear your mind. Try a quick breathing exercise. Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes your body. Close your eyes. Stare at the blackness of your eyelids. Slowly breathe in and out. Count each time you inhale and exhale. Continue until you get to 10. 
Step Three: Practice! 
There are many ways to calm yourself without calories, such as journaling, meditation techniques, connecting with others, self-message, distraction, guided imagery and ways to pamper your senses. Try out these techniques when you aren't craving food so you get them down pat before you really need them! You wouldn't want to learn how to swim in rough water. Nor do you want to learn the art of soothing yourself without food on a very stressful day. With practice, you can end emotional eating.
https://www.facebook.com/love2Bfit 

donderdag 10 oktober 2013

Chocolate peanut butter pancakes



I think there's nothing better in the morning than pancakes!
I live in Holland and I think nobody here eats pankcakes in the morning, only some fitness freaks like me I think :D Well we eat pancakes in the Netherlands, but they are way bigger and we use a lot of sugar on them..
But I serve you some healthy pancakes this morning!

What's in it:
-20gr. whole wheat flour
-1table spoon all natural peanut butter
-1 scoop chocolate protein powder
-1 egg
-50ml. almond milk
-72% cacao chocolate shavings
-tea spoon olive oil
-1 table spoon low fat quark
-3 walnuts

400kcal

What to do?
-Mix all of the things in a big bowl except the chocolate, quark and the olive oil. Mix it till it's a smooth texture..
-Heat up a small pan and use the olive oil.
-Make 3-4 small pancakes
-Put the quark on top with the chocolate shavings and the walnuts

Enjoy!!

-Judith

woensdag 9 oktober 2013

Low fat quark with chocolate and walnuts


I know you'll gonna like this one!!

You need:
-250gr. Low fat quark
-little bit of cinnamon
-cupped hand walnuts
-2gr. 72% chocolate shavings

What to do?
-Take your blenden and put 125gr. low fat quark in it with the cinnamon, chocolate shavings and almost all the walnuts except 3! Mix it all together untill its smooth
-Take a glass and make layers of the mixed quark and the plain quark.... Put some chocolate shavings on top and 3 walnuts! And that's it!

Enjoy this 362 kcal of clean eating heaven!

-Judith!

https://www.facebook.com/love2Bfit

Wednesday 09-10-2013

Second day at the gym this week and I worked my ass off!

Chest:
Push ups: 4 sets, maximum reps
Low cable crossover: 4 sets, 2x 10 reps 2x 8 reps

Biceps:
Twisted curl: 4 sets, 2x 10 reps, 2x 8 reps
Cable curl: 4 sets, 2x 10 reps, 2x 8 reps
Barbell curl: 4 sets, 2x 10 reps, 2x 8 reps

Abs:
Ab rollout: 4 sets, max reps
Bicycle crunch: 4 sets, max reps
Side knee raise: 4 sets, max reps
Incline sit up: 4 sets, max reps

Cardio:(I hate cardio :D)
Crosstrainer: 10 minutes interval
Running: 12 minutes interval

-Judith

dinsdag 8 oktober 2013

 
Dinner idea with sweet potato
 
 
 
Sweet potato is one of my favorite foods! My bf hates it but I really don't understand why.. I just love it!! So here is a simple dinner recipe and I know almost for sure you're gonna love it :D
 
 
-1 Sweet potato
-1/2 Egg plant
-1 ageric
-10 gr. cottage cheese
-1 Tomato
-1/3 cucumber
-Little bit chili powder
-Pepper
-1 dinner spoon Olive oil
 
 
-First warm up your oven on 180C. Mix 1 ts olive oil with some chili powder, cayenne pepper and sea salt. Cut your sweet potato in parts and mix them with the oil.
You take out the middle part of the egg plant. Keep the outside of the eggplant and cut the inside in small parts and put it back in with the cottage cheese and some pepper. Put the agaric on top.
-Put it all in a baking dish, the sweet potato parts and the egg plant, for 15-20 minutes.
-Cut up the tomato and cucumber and put it on a plate.................................................... When the rest is done you can put that on the plate to :D
 
Enjoy your dinner!!
 
~Judith


First blog

Good evening!
This is my first blog ever!! I hope you 'll enjoy my recipe and fitness posts...

I loved fitness my whole life I think, but I just never did something with it.. I even quit working out when I didn't had money to pay the gym. I was a student... Going out with friends and other things were more important than saving money to pay my fitness membership. So I started to workout at home. I tried H.I.IT training at home and I liked it a lot, but workout out at home isnt as much fun as working out in a gym. To keep it fun I made up my own workouts and I searched the whole internet for exercises and fitness and food tips... I finished school and I found a job as a photographer for a webshop. After 2 years I made the best decision of my life wanted to become a fitness trainer..
I went to school on Sunday's so my other job wouldn't know about it :D In July 2013 I finished school and now I'm working as a fitness trainer at the gym! I really love my job, there's so much to learn about our body and the way it moves..

~Judith