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!!!

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!

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

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!

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