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

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

What I eat on a 'normal' day

A lot of people think I don't eat much, but that's not true!
I eat A LOT!!!! Really a LOT! Hahaha, eating is one of my favorite things in life..
There's a big difference in healthy calories and unhealthy calories.. It's very easy to eat a lot of kcal if you eat unhealthy food, but it's a lot harder to eat 2000 healthy calories!

2 years ago i prefered unhealthy foods most of the time.. But when I started exercising it changed a bit.. One year ago I started to eat clean, but not 100% I thought I was doing well, but I was still eating a lot of bad foods like 'healthy bars' (not healthy!! A lot of Sugar!!) It takes time to find out what's healthy and what kind healthy foods you like.. Now I'm used to it! I love fruit and veggies!! :D
But I still eat some unhealthy things, I'm just human!!

This is my monday food schedule:

-07:30 Breakfast!
          Pancakes with strawberrie jam ( recipe on my blog)
          361 cal

-10:00 Snack time!
            A slice of my healthy apple, cinnamon cake (recipe on my blog)
            144 cal

-12:00 Lunch time!
           120 gr. rice
           100. chicken
           150gr. brocolli
           320 cal

-14:00 Post workout
           1 scoop whey protein, 1 banana, 1/2 mango, almond milk (shake)
           +/- 300 cal

16:00 Snack time!
          2 rice crackers with cashew butter
          260 cal


17:30 Dinner!
          120 gr. rice
          120gr chicken
          150gr. veggies
          15gr. chili sauce
          400 cal

20:00 Evening snack
          Soy yoghurt with nuts and fruit
          200 cal

This is a total of 1985 calories.. This sounds like a lot, but I also workout a lot :D
On this day i did:
60 minutes heavy lifting
20 minutes H.I.I.T training
20 minute cycling

Want to aks me something, just do it :D

~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!

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

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

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

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

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

Best exercises to burn fat and lose weight!!

I made a list of exercises that are great for fat loss! You can find all the perfect forms on Youtube.. Make sure you check them before you try any of them or ask your trainer! From is alway's important!!

-Dumbbell/kettlebell swing
Muscle groups: shoulders, abs, quats, hamstrings and glutes

-Barbell squat
Muscle groups: Glutes, hamstring, quats, back, abs

-Deadlift
Muscle groups: Full body exercise, legs, abs, back, chest, shoulder

-BOSU ball shoulder press
Muscle groups: shoulders and your whole core to stabilise.

-Dumbbell curl and press
Muscle groups: Biceps, shoulders

-Dips
Muscle groups: chest and triceps

-Lower abs trifecta
Muscle groups: Ab combo workout!

-Dumbbell renegade row
Muscle group: Back, abs arms

-Bulgarian split squat
Muscle groups: Glutes, hamstrings, quats

-Goblet squat and press
Muscle groups: Glutes, hamstrings, quats, abs, shoulders

Just try to mix this exercises in your workout routine!

~Judith

Oatmeal, protein and fruit breakfast!

Maybe I told it before, but I don't like oatmeal... Well... the normal recipe.. With water or just milk.
So I made something different of it! It tasted just great!!

What's in it?
-200 ml Unsweetend almond milk
-5 table spoons oats
-1 scoop vanilla whey protein
-Strawberries
-Blueberries
-Cinnamon

What to do?
Let the milk cook and mix the oats in it..Also mix the cinnamon in it. Let it cook for one minute and than let it rest and let it cool off.. Mix the vanilla protein in it/ Cut the strawberries in small pieces and mix the berries and strawberries with the oats!

Enjoy ~Judith!

After workout protein, fruit and veggie smoothie!

After your workout it's best for you if you take some protein.. Well... I hate protein shakes with water or only milk.. So I mix it up with some fruit and veggies! I don't the color doesn't look very great, but the taste is!!

What's in it?
-1 Banana
-2 hands spinach
-2 cupped hands strawberries
-1 Cupped hand frozen berries
-Splash of unsweetend soya milk
-One scoop vanilla whey protein

Makes 2 servings
+/- 75cal

What to do??
Just blend it all, sit down and enjoy!

~Judith!

Vanilla, cherry sunday pancakes

Oh, this was a great start of my Sunday! I just had the best pancakes I ever made :D

What's in it?
-20gr. whole weat flour
-1 spoon baking powder
-10gr. coconutflour
-80ml. almond milk
-1 egg white
-one spoon jam cherrie
-2 spoons low fat quark
-2/3 cup vanilla whey protein
-tea spoon vanilla extract
-Couple of Goji berries
- Pure chocolate shavings

400kcal of clean eating!

What to do?
Mix the whole weat flour, baking powder, coconut flour, almond milk, egg white and whey protein for the batter.
Make around 4 pancakes.
Topping: mix the quark with the jam and put it between the pancakes and on top. On top of the pancakes you put the goji berries and the chocolate..

Enjoy!!! Warning: Extremely filling!!

~Judith

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

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!

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