New years resolutions 2018

Hi there!

I hope you enjoyed the holidays and had some time off from your work.

Now the new year has started it is back to business… work, kids, school, sports and i don’t know about you but i have some new years resolutions! I would like to wear my bikini this summer without any uncertainties about my body and just be able to enjoy the summer and my kids, husband, friends and family.

So, i thought let’s get back on the horse again and set myself some goals:

Ready? here we go:

1. Eat healthy. I will try to share of my favorite healthy recipes with you this year!

2. Eat clean.

3. Eat conscious. Meaning: we eat meat in our house and i am more then prepared to switch some meat for vegetarian alternatives, i think we are just getting used to the idea of a sandwich with meat, while i like a sandwich with cheese and cucumber just as much..

4. Exercise a minimum of two times a week but when possible four times a week.

5. Enjoy more!

6. Be Happy more.. Smile more often.

7. Let it go. Meaning; i can not control it all, i always thought i should, but really should i?

8. Do me first. Meaning: what is really important to me? and  who is really important to me? Invest in that and not in everything and everybody else.

9. Love.

That is a lot of stuff right? but really when you think of it, this stuff should come naturally, and i needed to remind myself of that.

Ok, let’s to this! Starting with: Health and Clean eating and smile more..

One of the products i  recently discovered is Aspire drink. It says that it helps to reduce body fat, well isn’t that something most of us would like? i know i would like that haha. It has zero calories and contains zero sugar. It contains about 0,8 kcal in 100ml.

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How Aspire Works

Aspire contains the compound epigallocatechin-3-gallate (EGCG) and is the major catechin found in green tea. Also it is at least 100 more times more effective than vitamin C and 25 times more effective than vitamin E at protecting cells.

Aspire delivers healthy sustainable energy derived from premium green tea, guarana and B vitamins. Aspire has a unique combination of natural active ingredients that fuel your metabolism to help you burn more calories and support a healthy lifestyle. Healthy energy = Healthy body and mind.

Aspire provides an array benefits that includes, healthy sustainable energy, calorie burn and assists in weight loss. This is all made up of the carefully selected active ingredients contained within one can of Aspire, that includes, premium green tea (EGCG), Ginger, Guarana, L-carnitine and all your essential vitamins that your body needs on a daily basis. Aspire also contains NO calories, NO sugars and NO carbs.

I tried all three flavours, Apple acai, Cranberry and Mango and i like the Cranberry the most.

This drink will be part of my lunchbox for the coming months.

So i hope you liked this first tip of the year to help you reach your body goal this year!

Stay healthy, stay happy and do you first!

xoxo Margriet

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Advertenties

Healthy snack High protein

Hi there! how are you?

it’s Monday again wich means i have the day off from work, it is mom day and the little one is sound asleep 😉 and i thought let’s share one of my recent recipes with you!

Healthy snack time

I love to snack and i love to find recipes that allow me to do this on a healthy base.

Because they are not Always easy to find i went in to the kitchen and figured out a recipe for myself. here we go ..

Chia and protein cocktail

Ingredients: ( serves 2 )

  • 2.5 tb spoons of chia seed
  • 150 ml Milk and fruit

pour the Milk and fruit over the chia seed, give them a good stirr and leave them in your fridge over night.

  • 1 sachet Goddess Nutrition complete slimming me20180130_151036_resized
  • al replacement raspberry cheesecake. ( 1 sachet only contains 104 kcal, and this snack serves 2 so 52 kcal, and has 12.6 gr of protein per sachet. The chia seed contains about 44 kcal per 10 gr)
  • Mix this sachet with 3 big tb. spoons of non fat yoghurt ( kwark)
  • Add 3 tb. spoons of water and mix. Now get your glass and put the Chia seeds in about 2.5 tb spoons then put the non fat yoghurt mix on top, also about 2.5 tb spoons.
  • Cut 1 strawberry and decorate your glass, and enjoy your healthy high protein snack. ENJOY!!

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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.

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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 😉 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?

WHAT DOES IT DO?

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 contains 3g Creatine 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 – the 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 contains 1g BCCA 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 containes 0.4gr Arginine 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 containes 0.4gr Glutamine 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 😉

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: bodybuilding.com / webmd.com / gnc.com / myprotein.com

Healthy Pancakes

Pancakes, because weekends are made for them!

I would like to share my quick and healthy recipe with you.

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Pancake recipe: 

Ingredients Pancakes

  • 3 Eggs
  • Oatmeal 3.5 cups ( thee cup size)
  • 2 Bananas
  • Milk 1 cup
  • * optional 1 cup of Linwood

Decoration Tips

  • 1 cup Frozen Berries
  • 1 sliced Banana
  • Honey or Agave syrup
  1. Peel and mash the banana, stir in the egg.
  2. Mix in any non-chunky add ins that you want (e.g. nut flours or butters, baking powder…).
  3. Heat a non stick skillet.
  4. Turn the heat down to medium-low.
  5. Pour a circle of batter into the pan (I used about 2 or 3 tbsp of batter per pancake).
  6. Cook until golden brown on the underside (around 2 minutes) sprinkle on any chunky ingredients (e.g. chocolate chips, fruit, nuts, if using), then use a metal spatula to flip and cook until golden brown on the other side (30 seconds to 1 minute).
  7. Serve warm or cold! Enjoy!

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From a baby to a bikinibody … Can i?

So where to start..

In all honesty, I have never read a blog in my whole life.

Well that’s not entirely true, I twice started to follow someone because they asked me to so I just did and well I did log in once, scanned their page and thought they were awesome in shaping their page, I saw the most beautiful pictures and was truly impressed and thought wow, well done you! But I was just not interested.

I never thought in a million years I would ever write my own. So what changed?

How to deal with my post partum body?!

Well, I am on a mission. Yes me, I.. just simple plain old me.

I want to be able to put on my bikini, in the summer of 2018 and walk tall, not like, O look at me I am a top model/ rockstar / hottie I want to be her.. no, just to put on my bikini and not focus on all of my 1000 insecurities and cover myself up.

Just by writing this I get more insecure every word I put down but then I think, there must be a trillion of other mums just like you out there coping with this issue and feeling insecure.

Because that is what I am now, a mum…

Mumlife 2.0

A proud mum I might add, a proud mum of two beautiful girls.

But being pregnant twice did not help me to feel more confident in my swimwear… at all.

So.. pretty scary shit, to write this down for everyone to read.. and o before you think well lets go to her Instagram account @frombabytobikinibody and find a pic of her in her bikini.. this might never happen, ever.

It is like I said. I, would like to do this for me. For nobody else, just for me.

And whoever I can motivate, help, stimulate to achieve the same goal.. please join me in this journey and bare with me.

I started an Instagram account posting pictures of healthy recipes and me trying to do sports because it really did great things for me. It motivated me to post another great healthy recipe and hit the gym an second or even a third time that week and it worked! I slimmed down.. I noticed I was able to wear some of my old clothes again and they even did fit me better then before.

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Weightloss after pregnancy ..

The day before I gave birth to my second babygirl I weight just over 88.3 kg ( 194.66 lbs) and today I am proud to say I almost reached my goals of 62 kg ( 136.6 lbs ).

My current status is 63.0 kg ( 138.8 lbs).

But I believe the scale does not represent a healthy or unhealthy body.. it is how you feel in your body.

That being said, I would like a butt, you know a round one. One of those perkier ones.

And I would like to show just a little bit of muscle.. and that goal.. well I have a long journey ahead.

But that’s ok. I’m working on it.

So what is this Blog about, what can you expect?

  • I would like to share my healthy recipes.
  • I would like to share pictures of those recipes.
  • I would like to share my journey, my ups and my down and write about it.
  • I love to review new products and tell you all about it.
  • I will try to manage my grammar ( beacause I kinda suck at this part )
  • I would like to share workout tips.
  • I would like to share people / tips / things that influence me
  • And last but not least .. I would like to inspire, help and motivate others who can relate.

O and remember I am NOT a nutritionist nor am I a sport instructor.

Love,

Margriet 😉

#FROMBABYTOBIKINIBODY

19-11-17 Margriet Hoogenberg (66)bw

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