Gevulde paprika's

Ik post bijna nooit een recept voor een hoofdgerecht, omdat ik vaak wat eentonig eet.. Rijst met kip en broccoli is nou niet echt bijzonder. Deze keer heb ik gevulde paprika's gemaakt en ik wil het recept graag met jullie delen, omdat het gewoon super lekker is!

Wat heb je nodig?
4 pers.

-4 rode paprika's
-2 el olijfolie
-150 gr couscous
-300 gr roerbakgroente
-1 teentje knoflook
-200 gr gerookte kipfilet
-25 gr amandelschaafsel
-75 gr feta
- 5 gr verse peterselie
-snufje zout
- snufje chili kruiden

Wat te doen?
Verwarm de oven voor op 200C. Snij iedere paprika in de lengte doormidden en verwijder de zaadjes. Leg de paprika's met de bolle kant naar boven in een ovenschaal en besmeer ze met 1 lepel olijf olie. Breng eventueel op smaak met zout en peper. Rooster de paprika's voor 15 minuten in de oven.

Ondertussen kan je de couscous klaar maken zoals op de verpakking staat beschreven. Verwarm de overige olijfolie in een wok en roerbak de roerbakgroente en knoflook tussen de 5-7 minuten. Voeg de couscous toe en bak ca. 2 minuten mee.

Voeg de gerookte kipfilet, het amandelschaafsel, de feta en de kruiden toe aan het mengsel en verdeel het mengsel over de paprika's. Zet het 5 minuten in de oven en dan.... Smullen maar!!!

322kcal per persoon

~Judith

Apple cinnamon cake

It's baking Sunday again!!! Today I made a great snack for the rest of the week, apple cinnamon cake!

What's in it?
-40gr. coconut flour                                  (Kokos meel)
-100gr. almond flour                                (Amandel meel)
-2 scoops vanilla whey protein                (vanille whey)
-2 eggs                                                      (2 eieren)
-100gr. soy yoghurt                                  (100gr. soja yoghurt)
-40gr. bakpoeder                                      (40gr. bakpoeder)
-130ml. almond milk                                (130ml. amandel melk)
-2 tbsp stevia                                            (2 lepels stevia)
-1 apple                                                    (1 appel)
-25gr. raisins                                            (25gr. rozijnen)
-1 banana                                                 (1 banaan)
-1 tbsp olive oil                                        (1 lepel olijf olie)
-1tsp cinnamon                                        (1 theelepel kaneel)

What to do?
Prehead your oven at 175C.
Cut the apple in tiny pieces and mix them with the raisins and cinnamon. Mix all the other ingredients together in a bowl untill its a smooth texture. After that you mix the apple and raisins with the cake mix and put it in a baking tin. Let it bake for 30 minutes... Easy and so good!!!

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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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

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

Chocolate peanutbutter cups

 

Look at this little piece of heaven!!! It tasted great and there filled with healthy ingredients!

What's in it?
-1 pure chocolate bar (86%)
-1 tsp almond butter
-1 tsp cashew butter
-5 walnuts

This makes 3-4 servings

240 kcal a piece

What to do?
Melt the chocolate bar (au bain-marie)
Take a small baking thin (ones you use to make cup cakes) and make a bottom of chocolate. Put it in the freezer for 10 minutes. Mix the almond butter and cashew butter together. Take them out of the freezer and put a the mix of cashew and almond butter in the middle of the form. Than pour the rest of the chocolate on them... Break the walnuts in little pieces and put them on top! Put them in the fridge for 2 hours.. Try to resist them :D
Very easy and sooooooooooooooooo tasty!!!

Enjoy!

~Judith

Workout routine for today! Chest, biceps and cardio.. 4-12-2013

Hello readers!
How are you all today? Well I can say that I feel great!
I had some great workout this morning.. My workout buddy overslept so I had to workout alone.. :P

Lately I get messages from people that there making my recipes! I love to hear that!! If you've tried some of them just let me know! You know you can also find me on instagram : _love2bfit_

Workout routine for today:

Chest:
8 reps, 4 sets
-High cable press
-Chest press
-Incline dumbbell press
-Push ups

Biceps:
8 reps, 4 sets
-Alternating cable curl
-Preacher curl
-Barbell curl
-Hammer curl

Cardio:
30 minute interval training on treadmill
10 minutes interval training on cross trainer

I know this is not your typical girl schedule, but girls.. Lifting doesn't make you look like a man!!!
It's so good to do strenght training! Please give it a try..
Let me know if you need a schedule!

~Judith

Clean and healthy banana bread!

did some Sunday baking!! Today I made this great tasting banana bread!
Very easy to make and I think your gonna love it! It's full of protein!

Yesterday I spend the day with my boyfriend.. We went to the movie (The Hungergames 2) I have to say it, it was a great movie! But I also ate some popcorn... After that we went to a restaurant and I can tell you.. I didn't eat clean at all!! :D Haha, nobody is perfect! Sometimes I just need cheat days or cheat meals.. I love all the unhealthy food, but I just don't want to eat it. But sometimes I just can't control myself.. So today I'm having a juice day. I only ate a slice of my banana bread,  I just HAD to taste it!! :D :D

What's in it?
-3 scoops of vanilla whey protein
-1 1/2 banana
-25 gr. oats
-10 gr. spelt flour
-140 gr. Greek yoghurt
-80gr. cottage cheese
-10gr. coconut oil
-1 1/2 tsp baking soda
-cinnamon to taste

What to do?
Prehead your oven at 160C
Mix all the ingredients in to one big bowl and put them in to a cake form..
Put some banana and walnuts on top.
Put it in the oven for 30 minutes... And let it cool off...

Enjoy!!

-Judith

Why you all should deadlift! :D

The famous Deadlift is just a great exercise!
Deadlifts are by far one of the best exercises for producing overall strenght. But even more than that, they can even help you improve your physical appearance too.
One main benefit of deadlift is that it helps you develop core strength that is derived from building the core muscles of the body. A muscle which makes up your central muscle in located in the lower and upper back, in your buttocks, your hips as well as in the abdominals. All these muscles work if you do deadlifts. Possessing a firm core is very essential for keeping a healthy stance and getting rid of back pains.
To do a deadlift, the main mover group of muscles is your spine erector found in the lower back. On the other hand, deadlifts do need to utilize some of your stabilizer muscles. The combination of these groups of muscle enables you to raise heavier weights compared to other kinds of workouts. Lifting weights will improve your general muscle weight that is the first factor which determines the strength of a person.
Since this workout is a big compound motion which starts from a dead stop stance, it is truly efficient in enhancing overall explosiveness. Deadlift exercise also helps enhance the overall stance and avoid injuries.  Through strengthening abdominals and lower back, deadlift can naturally enhance the placing of the spine. Your lower back is in a position which is vulnerable to damage, mainly because of poor posture as well as excessive slouching all through the day.
Lots of people thing you'll get injuries from doing a deadlift but it just prevent it!

Cookie dough protein balls

I'm spending the half of my free Saturday in the kitchen.. I'm trying all kinds of recipes.. One better than the other.. I loved these little protein snacks! Tomorrow I'm going to the Les Mills mega quarterly, so I need some small snacks! Very easy to make and no baking!

What's in it?
-30 gr. Vanilla protein
-10 gr. Honey
-30 gr. Coconut flour
-25gr. Peanut butter ( I used cashew)
-1 egg white
-10gr. Dark chocolate chips
-30 ml. almond milk

What to do?
This is gonna be really difficult... Just kidding :D Just mix all the things together and roll them in to 10 balls and put them in the fridge for a couple of hours... Done!!

Enjoy!

~Judith

Simple vegetarian tomato soup recipe

I made this tasty tomato soup yesterday.. And I can tell you, it was great!

What's in it?
-750gr. tomatoes
-1 small onion
-1,5 table spoon olive oil
-1 carrot
-tomato paste
-2 bouillon tablets
-little bit of thyme
-little bit of parsley
-garlic
-salt
-pepper

What to do?
Cut out the hard part of the tomato, cut the onion and the carrot. Put the bouillon tablets in hot water.
Put the olive oil in a big soup pan. Put in the carrot, onion and the tomato paste. Let it bake for a couple of minutes. Put in the tomatoes and the hot water with the bouillon tables and mix it together. You can also put al the spices in it now! Let it cook for 10 minutes till the tomatoes fall apart.. Then you mix it with a hand blender. Let it cook for a couple of minutes and then you can eat it!

~Enjoy!

What are supersets??

In the gym I hear a lot of people talk about supersets, but they al mean different things...
So I'm gonna tell you what supersets are so there will be no confusion about it anymore :D

What's a superset?
With a superset you do two exercises without stopping. You don't take rest between those exercises.
It's a pair of exercises that exist out of two antagonistic muscles.
For example: First you train your biceps after that you train your triceps. Without rest!!

Workout example.

1
-Barbell curl: 4 sets, 10 10 8 6, superset with:
-Tricep extension: 4 sets, 10 10 8 6

2
-Dumbbell row: 4 sets, 10 10 8 6, superset with:
-Chest press: 4 sets, 10 10 8 6.

3.
-Leg extension: 4 sets, 10 10 8 6, superset with:
-Leg curl: 4 sets, 10 10 8 6.

Of course you can make a lot of combinations, this is just an example.. I hope you all understand what supersets are... If you never tried it, just do it! It burns a lot of calories, cause it keeps your hearth rate high!

~Judith

13-11-2013 Just another blog!

Hello fitness and health freaks! How are you all today?
I'm sitting on the couch with a nice cup of tea watching some tv..
On Wednesday I Always have to work from 16:00 till 22:00, so I'm gonna do my meal prep after I finished my blog.. It's gonna be chicken, rice and veggies.. Clean as it can be :D
I did my workout early in the morning.. For the ones who want to know what I did.. Well.. this was my workout:

Chest:
4 sets, 8 reps Max weight!
-Cable cross over
-Chest press
-Incline dumbbell press
-Peck deck

Biceps:
-One arm cable curl
-Barbell curl
-Preacher curl
-Concentration curl

10 minutes crosstrainer, interval training!
10 minutes treadmill, interval training!
1000m rowing

~Judith

Fat burning foods

We all want to lose weight.. Don't we? Well these foods can help you a bit. They won't do miracles on you but everything that helps in our weightloss journey is welcome!

-Almonds and other nuts

(build muscle and reduce cravings)

-Eggs

(build muscle, burn fat)

-Turkey and chicken

(Build muscle, strengthen immune system)

-Berries

(prevent cravings)

 

-Fatty fish

(Trigger fullness, fire up fat burning)

-Grapefruit
 (Lowers insulin, regulates blood sugar and metabolism)

-Green tea

(Fires up fat burning)

 

 

-Chili pepper

(Spikes metabolism)

-Spinach and green vegetables

(Fight free radicals and improve recovery for better muscle building)

-Whole grains

(Small doses prevent body from storing fat)

-Beans and legumes

(Build muscle, help burn fat, regulate digestion)

-Whey

(Builds muscle, burns fat)

-Avocado

(burns fat, boost your metabolism)

-Chia seeds

(suppress the appetite, fire up the metabolism)

~Judith

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!

 

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!

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!