Banaan Boekweit Breakfast Cake

Zoals jullie nu inmiddels wel weten ben ik een enorme fan van lekker ontbijten!
Als ik wakker word heb ik eigenlijk meteen honger en moet mijn maag gevuld worden met iets lekkers.. Na zo'n 1000x pannenkoeken of havermout te hebben gegeten 's morgens was ik op zoek naar iets nieuws.
Op Instagram volg ik Fannetiek, ze heeft een ontzettend leuke blog over haar reis naar de flexcup.
Daar vond ik ook dit heerlijke ontbijt recept!

Banaan Boekweit Breakfast Cake

Wat heb je nodig?
circa 350 g geprakte banaan (ongeveer 3 middelgrote bananen)
2 tl vanille-extract (of een paar Stevia drops / kokos bloesem)
250 ml ongezoete amandelmelk (of melk naar keuze)
1 tl kaneel
Snufje zout
250 g boekweitmeel (de Jumbo heeft dit!)
30 g gebroken lijnzaad (of chiazaadjes, kan ook!)
30 g havermout
1 el bakpoeder
De ingrediënten zijn voor 6 grote stukken

Wat moet je doen?
Verwarm de oven op 180-200C
Maal het lijnzaad en de havermout fijn in een keukenmachine. De banaan prak je fijn. Mix al de andere ingrediënten en zorg dat het een mooie, gladde textuur krijgt.
Spray een ovenschaal in met olie en verdeel het beslag hier in.
Zet het in de oven voor ongeveer 30 minuten.

Ik heb er zelf een topping op gedaan van magere kwark, cacao nibs en aardbeien, maar je kan zelf natuurlijk eindeloos variëren!

Eetsmakelijk!

~Judith

Baked oatmeal met fruit

Ah, ik heb echt een nieuwe ontbijt verslaving! Normaal gesproken eet ik bijna elke morgen pannenkoeken, maar sinds kort heb ik wat nieuws! Als ik op tijd uit mijn bed ben tenminste, want het kost nogal wat tijd..
Ik ben zelf niet zo'n heel erg groot fan van havermout.. Ik eet het wel regelmatig, omdat het gewoon heel erg goed voor me is.. Maar ja... Verder ben ik er niet echt dol op... Tot dat ik 'baked oatmeal' ontdekte! Heeeeeeeeeeerlijk! Je maakt het bijna op dezelfde manier klaar als je normale havermout pap in de ochtend, alleen deze keer stop je het in de oven!

Vanmorgen was mijn ontbijtje 'baked oatmeal met fruit'

Wat zit er in?
-50gr. havermout
-1 eiwit
-0.5 schep whey protein chocolade
-rauwe cacao nibs
-klein beetje amandel melk
-mango
-kiwi

Wat moet je doen?
Verwarm de oven op 200 graden. Mix de havermout, whey en cacao nibs. Klop het eiwit en de amandelmelk. Mix het met de havermout en, whey en cacao en maak er kleine porties van.
Laat 15 minuten bakken in de oven.. Snij het fruit in stukjes, wacht tot de havermoutkoekjes klaar zijn, serveer het in een bakje en voilà!

Eet smakelijk morgenochtend!

~Judith

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

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

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

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!

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