Best lower body exercises!

While many people want to have a six pack or a big chest, your primary goal might be toning your legs and glutes. Wheb the legs show good tone and definition, it really enhances the overall image of the body, making it well worth your time and effort! I love to work my lower body and these are my favorite exercises!

-Barbell squat

I know it's better for you knees to keep you legs at 90 degrees.. But if you don't have knee problems at all you can try to sink lower.. Make a full R.O.M to get the best results! And don't be afraid of a lot of weight on your barbell! Your booty will thank you later!

 

-Deadlifts

One of my other favorites is the Deadlift!! Great leg and booty building workout. It's just a great overall exercises and will burn loads of calories! Read the post on my blog: Why you all should deadlift!

-Bulgarian split squats

A Bulgarian split squat is a variation of the regular type of squat. As the name implies, your legs are placed in a split position instead of together. The butt contains three muscles known anatomically as the gluteus maximus, medius and minimus. Collectively, these muscles function to extend and abduct the hip. Hip extension occurs when you move your thigh in a backward direction. Being that the Bulgarian split squat involves this motion, it could in fact make your butt bigger. Well, that's great news isn't it!

-Walking lunges

Besides toning your legs and helping your balance, walking lunges are an amazing move for lifting and shaping your backside. According to the American Council on Exercise, lunges are one of the most effective lower-body exercises! Believe it or not, lunges can improve your core strength. When doing lunges, you must engage your core muscles, including your back and abdominals, to keep your body upright and balanced as you move your hips up and down. Neglecting to do this results in poor form and can trigger injuries. Having a strong core is essential because it eases daily activities, relieves lower back pain and improves your balance, posture, stability and athletic performance.

 

~Judith!

Blueberry cake

Ohh!!! This was just like heaven!! It's a rainy Sunday afternoon and I just did my meal prep for the next 3 day's... But I was looking for some healthy snack and couldn't find one.. So I made some by myself.. And I can tell you.. It's tasting great!!!!

What's in it?
-40gr. coconut flour
-50gr. spelt flour
-20gr. oats
-2 scoops vanilla whey protein
-1 egg
-1 egg white
-80gr. soy yoghurt
-40gr. baking powder
-100ml. almond milk
-1 tbsp olive oil
-2 tbsp stevia (or any other sweetner)
-2 handsfull blueberries
This will make 10 servings with only 88 kcal per serving!!

What to do?
Prehead the oven on 175C
It's soooooooooooooo easy!! Just mix it all together and put in a baking tin.
Just bake it for 30 minutes.

~Enjoy, Judith!

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Baked oatmeal with green smoothies

This morning I made this great breakfast! It was the first time I tried baked oats.. It needs some time so it's perfect for the weekend and is taste goooooooood!!

Baked oatmeal:

What's in it?
-40 gr. oats
-100ml. almond milk
-1 egg
-1 scoop vanilla whey protein
-bleuberries
 (2 servings)

What to do?
Prehead the oven on 190C, mix it all together and put in in a little baking dish.. Put it in the oven for +/- 30 minutes.

Green smoothie:

What's in it?
-1 banana
-2 handsfull of frozen spinach
-Kiwi with skin
-water

What to do?
Just blend it :D

~Enjoy! Judith

Bodyweight workout at home!

Not all of us have money to pay for a gymmembership.. But that's not an excuse for not working out and getting fat by watching tv... Well... I also love watching tv :D

I've put together a little at home workout with your own body weight! You don't need anything else and all these exercises are great for you body!!

3 rounds of these exersices:

-50x squat jumps
Take on a squat position and jump up.. Land softley so you don't hurt your knees!

-25x push ups with shoulder tap.
Preform a normal push up, but add a shoulder tap. Hold your core tight when you tap.

-30 V-ups

-50 jump lunges
Make sure you land softley and don't hurt your knees

-1 minute hoover

-1 minute wall sit
Change legs after 30 seconds

Foods that are bad for your skin

A lot of things you eat reflect on the outside of your body... If you eat a lot of fried food you'll getting bigger and your skin doesn't look better either :D I'll give you some food that are really bad for you skin... Try to avoid them in you diet...

1- Dairy
Many dairy cows are fed hormones to keep them lactating year round, which doubles their milk production. When we drink that milk (or eat their yogurt, ice cream, cheese, etc.) we get a dose of those hormones too. Dairy consumption has been linked to acne, and excess estrogen, often found in dairy products, can cause a cascade of health issues in both men and women. Finally, dairy is known to be mucus-forming in our bodies, which contributes to inflammation and the ‘sticking’ of bad bacteria. Want to do it better? Eat Soy products!

2-Fried foods

“When oil is at a very high heat, the oils and fats oxidize,” Koff explains. “ We are then putting oxidized fats into our bodies. And we all know that oxidants are bad and antioxidants are good.” Oils that sit and are used over again, like the vat your French fries are cooked in, are really bad, because these fats are thicker and don’t detox from the body. They can contribute to heart disease, poor circulation of the blood and a weakened metabolic process. Since healthy skin requires healthy circulation and metabolism, weak systems can lead to a lack of oxygen in the skin, slowing the collagen and elastin syntheses necessary for youthful radiance.

 

3-Artificial Sweeteners, Coloring And Flavorings

Substances like aspartame, Red #5 and ‘artificial flavors’ are all too common in the standard American diet, but according to Koff, “at best, these additives are a science experiment. They are basically a chemistry set that should not go into our bodies.” They contain no nutritional value, and at worst, they can irritate our bodies and create inflammation and histamine reactions. Worse still, our bodies tend to store chemicals like these in our tissues.

 

 

 

4-Lots of Sugar

Sugar can weaken our immune system, and when our immune systems are suppressed, our bodies aren’t as effective at fighting off bacteria –a leading cause of acne and other inflammatory skin conditions. Sugar also can contribute to constipation in our bowels, which can lead to congestion in our skin.

 

Think again if you eat these things on a regular basis... Try to avoid them in your diet or eat them once in a while... As you cheatmeal for example!

 

Have a happy sunday!!

Black bean, chocolate brownies!

These black bean, chocolate brownies are the perfect snack for on the go!
I'll tell you.. I don't like beans, but I didn't even taste them in this great recipe! Let me tell what to do so you can try them and make them every week like I do :D :D

What's in it?
-1 can black beans
-50gr. coconut flour
-1 tbsp baking powder
-2 scoops vanilla whey protein
-20gr. palm Sugar
-20gr. raw cacao
-50gr. cashewbutter
-2 egg whites
-10 gr. raw cacao nibs
-30gr. coconut oil
-150ml. unsweetend soymilk
-water

What to do?
Preheat your oven at 150C, wash the beans and let them leak out.. Put them in a kitchenmachine and blend it till it's a moist texture.. Than put all the ingredients together and mix them also put the beans in it! Spray some oil in a baking tin and put the mixed ingredients in it and put it in the oven..
It has to bake for +/- 30 minutes.. Put a prikker in it and if it comes out clean there ready!
Let them cool of and make 12 brownies out of them!
Only 90kcal each!

Enjoy!!

New year, fresh start!

 

It's a new year!! Happy 2014!! I know I'm a bit late :D I'm so sorry!!!
I also had vacation so I enjoyed a lot of unhealthy food and almost no workout...

Bad Judith.. I know.. :D But it's time to get it all together again and start the new year fresh!

So I prepared my meals sunday with care and started to workout again on Monday..

I want to try something new in my training.. I want to focus on one bodypart a day instead 2 or 3 bodyparts.. Yesterday (monday) I trained my back and these where the exercises:

 

Warmup: Practicing my bodycombat :D

 

Exercises back:

-Pull ups, 3x 10 reps (2 bodyweight 8 assisted)

-Bent over row, 4x 12 reps (20kg)

-Clean and press, 4x 12 reps (20kg)

-One arm dumbbell row, 4x12 reps (10 kg)

-Lat pull down, 4x 12 reps (40kg)

-Seated row, 4x 12 reps (25kg)

 

Interval training: 20sec sprints/20sec walk, 15 minutes

 

I can tell you... I'm really sore today!!! I also had combat class in the evening so it was a very active Monday! That's how I love my days :D

 

~Judith