Workout and Recover. To build a booty

Workout and recover.

Hi all! How are you doing?

I have a day off from work today! It is so nice to just have some me-time, it rarely happens. monday is my mumday .. let’s call it that mumday. ( side note, i will try to post a new blog every mumday )

So I I have 1 kid at school and 1 kid at the day care centre and I thought let’s answer some of the questions I’ve been asked about my workouts and recovery process. One of the questions I have been asked is: What does your workout routine looks like?

Ok, here we go:

When I train I never do a full body workout, I always focus either on my upper body or on my lower body. I do have a workout routine, but some days I train them in a different order just to switch it all up. Most weeks I manage to train 3 times.


Day 1: Leg day ( I will do another blog about day 2 and 3 )

Keep in mind I work out after a very busy day at work, after being the master chef I am in the kitchen šŸ˜‰ and after these kids of mine are save and sound in their beds… so I need a little pick me up to be able to rock it in the gym as well!

It contains 3g Beta Alanine per 10 gr serving .. Huh say what?


The sports benefit of supplementing with beta-alanine lies mostly in its ability to raise muscle carnosine concentrations. In fact, beta-alanine is the limiting amino acid in carnosine synthesis, meaning that its presence in the bloodstream is directly tied to muscle carnosine levels.To date, every study in which beta-alanine has been supplemented to human subjects has resulted in a significant increase in muscle carnosine. This stands in contrast to other iconic supplements like creatine, for which distinct responders and non-responders have been observed. But beta-alanine doesn’t just work broadly; it also works well. Supplementation with beta-alanine has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks.

It also containsĀ 3g CreatineĀ per 10 gr serving.. so ok, but why is that important you might ask?

Creatine is one of the most popular sports supplements on the market. It gives you the majority of energy for short-term, maximum exercise such as sprinting a 100m, or lifting weights. But, creatine is also one of the most misunderstood sports supplements. Some claim creatine supplementation is dangerous and unsafe, despite its widespread use. Creatine is naturally produced in your body from amino acids – theĀ building blocks of protein. It’s also found in protein-rich foods, mainly meat and fish. But, you would need to eat a lot of meat and fish to obtain an appreciable amount of creatine. This makes supplementing with creatine an inexpensive and efficient way to increase creatine intake.

It also containsĀ 1g BCCAĀ per 10 gr serving.. Let me try to break this one down for you as well..

BCAAs are the essential amino acids leucine, isoleucine and valine, which comprise around 35% of your body’s muscle protein. They’re “essential” because your body doesn’t make them on its own-you have to get them from food and workout supplements. Like other amino acids, they’re the building blocks of protein. But these particular aminos may also help preserve muscle glycogen stores, which fuel your muscles and minimize protein breakdown during exercise. Translation? BCAAs can help you get more out of your daily gym sessions.

It also containesĀ 0.4gr ArginineĀ per 10g serving .. Why Do We Need Arginine?

Arginine, also known as L-arginine, is involved in a number of different functions in the body. They include:

  • Wound healing
  • Helping the kidneys remove waste products from the body
  • Maintaining immune and hormone function
  • Dilates and relaxes the arteries

And it also containesĀ 0.4gr GlutamineĀ per 10g serving.

Glutamine Molecule

In the past couple years, Glutamine has gained importance through new studies revealing its unique contribution to protein synthesis (muscle growth), anti-catabolic (prevents muscle tissue) breakdown functions and growth hormone elevating effects. Due to these effects, Glutamine plays an important part in your body by aiding recovery of muscle cells.

So still hanging in there? Haha I know it is a whole lot to digest, but it is worth so much when the nutrition and supplements are just right!

So where was I? O right Legday, or better said ..To build a butt šŸ˜‰

33 Margriet Roffel (Large)

My leg day routine:

  • Cardio 10 Minutes, speed 8.3 for 5 minutes. Incline 0. 2 minutes of walking at speed 6.0. followed by 2 minutes of speed 8.3 incline 0. Followed by 1 minute walk incline 8.0.
  • Floor kickback ( you can do this one at home as well) 4 sets 6 Reps.
  • Cable kickbacks 4 sets 12 Reps 20kg ( double catroll).
  • Bulgarian split squat 4 sets 8 reps.
  • Hip thrust 4 sets 10 reps. ( you can do this one at home as well )
  • Squat 4 sets 12 reps.
  • Walking lunges 6 sets of 8 meters.
  • Leg extention 4 sets 10 reps.
  • Leg curl 4 sets 8 reps.
  • Cable squat 4 sets 6 reps.

So here it is, my leg day ( on a good day). Always try to eat before and hydrate like crazy during and after. Remember i am not a nutritionist nor a doctor! i hope i explained it correct, when in doubt ask a professional !

*sources i used: / / /

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