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

Oat chocolate chip cookies

Hello readers! I hope you have a great sunday!
This week I made chocolate chip cookies and they tasted good for healthy food :D
There's always a difference of the normal food, cause I don't use sugar in my recipes.. If you're used to eat loads of sugar you're missing that in my recipes.. But I promise  you that you'll like these :D

What's in it?
-25 gr. Coconut oil
-50 gr. Oats
-20 gr. Coconut flour
-1 egg
-Splash of almond milk (or any other soymilk)
-10 drops butter vanilla
-15 gr. 86% pure chocolate
-1/2 scoop vanilla whey protein

What to do?
Well I just see I forgot to write this down, so I hope I'll tell you the right thing :D
preheat your oven at 175C
Just blend everything together except the chocolate. Make 4-6 cookies out of them and put them on baking paper, put the chocolate pieces on top and put them in the oven for 10-15 minutes.. Watch them so they won't burn!

Voor de Nederlandse lezers (For the Dutch readers)

Wat zit er in?
-25 gr. kokos olie
-50 gr. havervlokken
-20 gr. kokosmeel
-1 ei
-Amandel melk
-10 druppels 'vanille boter'
-15 gr. 86% pure chocolade
-1/2 schep vanille whey

Wat moet je doen?
Toen ik de koekjes aan het maken was heb ik blijkbaar niet opgeschreven hoe lang ze in de oven moeten en hoe hoog de temperatuur moet zijn... Ik hoop dus dat ik jullie nu goede informatie geef :D
Verwarm de oven op 175 graden
Mix alles door elkaar behalve de chocolade. De kokosolie laat ik altijd even smelten voor dat ik hem mix. Maak er 4-6 koekjes van en leg ze op bakpapier. Strooi de chocolade er bovenop en stop ze in de oven. Bak ze 10-15 minuten, maar hou ze in de gaten dat ze niet verbranden!!

Enjoy!

~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

Vanilla oatmeal with chocolate spelt flakes and strawberries!

This was my lunch for today, but oatmeal is more a breakfast.. I just craved for oats, haha!
I had lunch at work and because I work at the gym it's always cold.. Airco, I know if you workout it's great, but if you don't it's cold!! So I like a warm lunch!

What's in it?
-250ml almond milk
-25 gr. rolled oats
-1 scoop vanilla protein (whey)
-Crunchy, chocolate spelt flakes
-strawberries

What to do?
Guess what!! It's super easy!! (I like easy recipes, cause I don't have much time)
Heat the almond milk till it boils, than you add the oats... Let it cook for one minute, than you let it cool off. Mix the vanilla protein with the oats, put the crunchy spelt flakes with the strawberries on top!

Enjoy!

~Judith

https://www.facebook.com/love2Bfit

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!

Gezondere variant van de kruidnoot!

Jammie!! Als er iets lekker is in December dan zijn het wel de kruidnootjes... En daar kunnen we wel zakken van op... Helaas zijn ze niet zo heel goed voor je en zitten ze vol ongezonde vetten, smaakversterkers en suiker.. Dus hier de oplossing! De 'gezondere kruidnoot'!

Wat heb je nodig?
-300 gr. speltmeel
-50gr. honing
-50 gr. appel stroop
-90 gr. kokos olie
-3 theelepels speculaas kruiden
-snufje zout
-1 theelepels vanille extract.
-5 eetlepels amandel melk

Als je niet teveel van het beslag snoept krijg je ongeveer 500 gram kruidnoten.

Nog een voordeel, omdat ze niet vol zitten met smaakversterkers eet je ze niet in 1 keer op! Na een paar zit je gewoon vol :D

Wat moet je doen?
Verwarm de oven op 160 C
Gooi de meel, honing, stroop, speculaas kruiden, vanille en zout in een kom. Laat de kokos olie een beetje smelten en voeg het toe aan de rest van de ingredienten. Kneed het goed door elkaar en voeg elke keer een lepel amandel melk toe...
Vervolgens maak je er kleine balletjes van die je een beetje plat drukt en je legt ze op een vel bakpapier. Vervolgens stop je ze in de oven! Ze hebben zo'n 15 minuutjes nodig, hou ze wel goed in de gaten!

Enjoy
~Judith!

Vanilla Chia Pudding with strawberries

Goodmorning!! I just had this great looking and great tasting breakfast!!! This was just a great start of my day.... I think it's important to start the day with a good breakfast. Not only for you metabolism and that kind of stuff, but also for your own mood! This breakfast gives you a happy feeling cause it looks and taste so good :D

What's in it?
-2 tbsp Chia seeds
-1 cup Almond milk
-1/2 scoop vanilla protein (Whey)
-150 gr. low fat quark
-Couple of strawberries
-Spelt chocolate crunch (For the Dutchies, I used Zonnatura)

What to do?
Mix the Chia seeds with the Almond milk and the whey vanilla. Put it in the fridge for 10 minutes, than mix it again.. Put it back in the fridge and let it stay there for a whole night!
Next morning: Put it out of the fridge and put a layer of low fat quark on it, than a layer of strawberries and then the quark again. Top it with the Spelt crunch and strawberries!

Enjoy!!

~Judith