lifestyle

Hoe vind je een goede balans tussen gezond zijn en genieten?

Voor mij heeft het lang geduurd eer ik een goede balans vond tussen gezond eten en genieten. Soms heb ik zelfs het gevoel dat ik de balans nog steeds niet volledig gevonden heb maar ik word elke dag beter. In deze blogpost geef ik jullie tips om een goede balans te vinden.

Vind wat werkt voor jou

Niet alle mensen kunnen iifym. Niet alle mensen kunnen voedingsschema’s. Niet alle mensen kunnen vijf dagen zonder een kleine cheat. Zoek wat voor jou werkt. Zolang je maar grotendeels gezond eet, is alles goed. Merk je dat het vaak misgaat? Misschien moet je dan eens denken aan een andere manier van ‘diëten’. Ik heb zelf heel lang iifym gedaan maar dit was niet haalbaar op lange termijn. Nu eet ik gewoon op het gevoel. Iifym heeft me wel veel kennis gegeven die ik nu kan gebruiken om op het gevoel te kunnen eten.

Wees niet te streng voor jezelf

Heb je eens wat te veel gecheat? So what. Het gaat bij iedereen wel eens mis. Het belangrijkste is dat je weer start. Een nieuwe start zonder schuldgevoelens. Ga niet ‘guilty cardio’ doen als je niet in het schuldgevoel wil blijven hangen want wat gebeurt er als je je schuldig voelt? Juist, je gaat net nog meer cheaten (dat is bij mij toch het geval).

Zoek een dieet dat past bij jouw levensstijl

Zoek geen levensstijl die past bij jouw dieet. Ga uit eten met vrienden of familie, neem die wafel op de markt waar je zo veel zin in hebt, eet wat je ouders voor je koken… Het belangrijkste is dat je je dieet kan volhouden, niet dat het perfect is. Ik wil natuurlijk niet zeggen dat je daarom maar elke dag ongezond mag eten maar af en toe genieten kan geen kwaad. Mijn ouders koken heel ongezond. Ik probeer dan gewoon niet te veel te nemen, de rest van de dag niet té veel te eten of bv. geen aardappelen te nemen als de rest van het eten al heel calorierijk is.

Kies een sport die je graag doet

Ga je niet graag naar de fitness? Waarom zou je dat dan doen? Je gaat toch niet heel je leven een sport doen die je niet graag doet? Dat is niet vol te houden. Kies een sport die je leuk vindt. Dit kan vanalles zijn. Zelfs wandelen is goed. Zorg gewoon dat je in beweging blijft en werkt aan je conditie.

Stel realistische doelen

Elke dag 2 uur in de fitness? Daar heeft toch niemand tijd voor? Dat houdt toch niemand vol? Tenzij je een atleet bent, is zo veel sporten helemaal niet nodig en zelfs niet zo gezond. Stel realistische doelen. Vind je écht geen tijd om veel te sporten? Begin dan met één keer per week drie kwartier te sporten. Je kan dit ook thuis doen. Als dit lukt kan je misschien een nieuw doel stellen. Elke stap is een stap vooruit. Als je doelen gaat stellen die je toch niet kan behalen, is de kans veel groter dat je opgeeft en helemaal niets meer doet. Daarom is het belangrijk dat je niet té veel van jezelf vraagt.

Neem een stapje terug

Heb je het gevoel dat het sporten en gezond eten allemaal eventjes te veel wordt? Neem dan de tijd om alles op een rijtje te zetten. Denk na over wat er misging. Misschien was je te streng voor jezelf? Misschien waren je doelen niet realistisch? Misschien geniet je niet meer van je training? Je pauze kan een paar dagen duren maar ook een week of langer. Probeer natuurlijk ook niet helemaal los te gaan en volop te cheaten. Als je er weer klaar voor bent, leg dan vast wanneer je weer begint. Stel nieuwe doelen en pas eventueel je trainingsschema en dieet aan. Voor je het weet, heb je een hoop nieuwe motivatie om er weer aan te beginnen!

Hopelijk zijn jullie iets met mijn tips, voor mij werken ze alleszins! Wat zijn jullie tips om een goede balans te behouden? Vertel het mij zeker in de comments!

Liefs,

Jana

 

 

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How I stayed fit during the exams

Yesterday I finally went back to the gym. Of course I was a little scared that I would have lost some muscles but you know what? I could lift just as much weight at each excercise and it even went very fluently! Why that is, I explain you in this blogpost.

For me, exams go before everything. Still I try to stay healthy and to work on my fitness when I can. Because I stayed home and the gym isn’t around the corner, I only went three times in a month. So what did I do to stay fit?

I think the most important thing during the exams is eating healthy. Not only because I wouldn’t lose my shape I worked so hard for but also because I feel way better then. Your brain should better get the right nutrition as well. In the beginning of the exams, I tried not to track. My goal was to maintain my weight or lose a bit if I could. At first, I studied at my boyfriends and I was losing weight slowly but when I came home, it went wrong. At my home, they eat way unhealthier than at my boyfriends. That’s why I started gaining weight quiet fast and that’s not what I wanted. I decided to start tracking my food again. Like that I could join dinner without gaining weight and I just watched my food during the day. Tracking was also useful because I could lose a bit of weight before we go on our holiday because who doesn’t like looking good on holiday pictures? I mostly watched my calories and not my macros because exams are hard enough already.

Next to eating healthy, I also stayed active. For me it’s always a bit searching what kind of sports I will do during the exams. I love going to the gym but I can’t run because I have a bad knee. I train at home sometimes but I get tired of it quickly. In the gym there are way more possibilities of course. When I do a training at home, I also miss having a goal a bit. Like you could read in my previous blogpost, I practiced a lot of yoga. Next to that, I also swam a few times (my boyfriend has a pool). The last week of the exams I followed the POP Pilates workout calender from Cassey Ho (www.blogilates.com). I found this a lot nicer than the normal trainings I do at home. If I had discovered the calender a bit earlier, I would probably have done mainly POP Pilates during the exams. Luckily I was able to go to the gym three times on days I had an exam in the morning. After an exam it’s always time to relax for me! By not neglecting my fitness completely, I was able to maintain my strength.

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Staying fit during the exams isn’t always easy but it isn’t super hard either. It’s mostly important to find a good balance. There were a lot of days I didn’t do anything. I did yoga almost every day but working out not very often. When I had the time and I wasn’t too tired, I still tried to do a workout. Healthy eating isn’t always easy because I used to eat a lot whenever I had stress. Luckily I broke off that habit a bit already. Of course I want to say ‘fuck it’ during the exams and just eat what I want but I know now that that’s not what will make me happy. Some weeks I ate a little unhealthier and some weeks I ate very healthy and I am satisfied with that. During the exams, not everything needs to go perfectly but I think it’s important that I watch my health a bit. No one wants to be sick or tired all the time during the exams, right?

To conclude I can say that I find it important to find a balance between staying healthy but not to obsess about it too much so you can focus mainly on your exams. By training now and then and eating heathy, I feel better and that’s why I didn’t lose my strength as well.

Love,

Jana

Why and how I started practicing yoga

Like my instagram followers probably already noticed, I am often busy practicing yoga lately. But why is that so suddenly? That I will tell you in this blogpost.

During the exams I suffer a lot from stress. I thought it would be a good idea to try to practice some yoga before I went to bed so I could become more relaxed. I followed @debbe_the_chocoholic on instagram for a while. She is often practicing yoga and I asked her if she maybe had some tips. She recommended me to do the Kino yoga beginner challenge and so I did. Unfortunately I only managed to do half of the challenge because I stopped after the exams. At the moment I have exams again and I picked up yoga again. I started the beginner yoga challenge again and I am more than halfway now. I enjoy it more and more and I think I will go for it this time.

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Not only did I wanted to become more relaxed, I also wanted to become more flexible. I never stretch after a training which is very bad (yes I know). I think stretching is just so boring. That’s why yoga seemed like a good solution. I noticed very fast that my flexibility increased.

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I also saw yoga challenges on instagram very often. It seemed nice to join one but I was afraid I wouldn’t be able to do the poses so I didn’t. Eventually I began joining the challenges on instagram. I am happy to tell you that there are always alternatives for beginners when something wouldn’t work for you. If you are doubting to participate in a challenge I would say: go for it!

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Another advantage of yoga is that you need a lot of strength. I didn’t expect a few poses would ask so much strength! Sometimes I feel all my muscles shaking.

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The last advantage yoga gives me are beautiful pictures! At first I was a little bit afraid that my followers wouldn’t like my yoga pictures but I think it’s an easy way to be original. I also think it’s nicer to post pictures on which I show something I can do than all the ‘I do weightlifting look at my muscles pictures’. I train on my own most of the time so most of pictures were mirror selfies.

Are you doubting to start practicing yoga? I would say: give it a try. You only know if you would like it if you try. By the way, don’t give up immediately because the beginning is always a bit harder. Give yourself a few weeks time.

To conclude I can say that I am sold. Yoga helps me to relax and I have the feeling I am becoming stronger and more flexible.

Love,

Jana

Throwback FIBO 2017

Like most of you will know I went to FIBO for the first time two weeks ago. In this blogpost I will write what I thought of it.

Last year I already wanted to go to FIBO but I wasn’t into bodybuidling for a long time yet and I didn’t even know (or I knew too late) that FIBO existed. I was still a little jealous when I saw that other people met their fitnessidols on FIBO. That’s why I decided that I would go the next year.

I was looking forward to this fitness event for some time. I expected it to be very big. I went to FIBO especially to be able to meet my idols but I didn’t plan to stand in line for someone for a long period of time. I think those people are still normal people. Standing in line for hours to be able to meet someone once I think is a little bit too much. That’s the reason I didn’t go to Michelle Lewin. I also was a little afraid to be disappointed because my fitness idols might be feeling better than everyone else in real life. Luckily, this was not the case.

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The people I went to were Denice Moberg, Jessica Lauren and Anniek Van Keulen. I was expecting that I would have to queue for Denice but apparently, this was not the case! I thought Denice was really super sweet and cute. She even gave me a protein bar! Next to that, she put a picture from us together on her instastory with a heart and a little video where you could see me.
Like you see I am with Jessica and Anniek in one picture. Maybe it sounds a little weird but when I wrapped my arm around them, their waistes felt so tight! They looked amazing. After I had taken a picture, I told them I follow them on instagram and I thanked them for the motivation they give me on a daily basis. They reacted very friendly.
There were other people I wanted to meet as well like Nochtli, Savannah Prez and Yanita Yancheva but apparently, I just missed them all three.

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Next to my fitness idols, there were of course a lot of boots with whatever that has to do a even a little bit with fitness. I wanted to buy something from MyProtein and GymQueen but unfortunately, both boots were way too busy when I passed by. At Gymshark I maybe wanted to buy something as well but unfortunately, almost everything was sold. FIBO was very big but actually less big than I expected. In a few hours we had really seen everything and we quicly went to The Cologne Cathedral.

Do I want to go back next year? No doubt! One day certainly is enought but I am very happy I went. When I a home again, I really afterglowed for a little bit. Especially because I met some of my fitness idols. I suddenly had even more motivation to go for my goals, certainly now when I had been able to see in ‘real life’ what you all can accomplish if you work hard. In the past, I never understood how people can be so obsessively fan of someone but now I understand a little bit better. My idols accomplished things that I would really want to accomplish and it’s so motivating to see. I find it even more motivating when they even seem to have a nice character in real life.

Conclusion: I enjoyed it. See you next year, FIBO!

How I lost 9kg

In this blogpost I will reveal how I was able to lose 9g(20lbs).

I started working out with the Bikini Body Guide from Kayla itsines. I didn’t follow her meal plan but I tried to eat especially no candy. I got results but after a while, it didn’t seem to work anymore. At my ‘heaviest’ I weighed around 66kg (I am 1m67). I was never really fat but still I felt very insecure. Eventually, I decided to begin with weightlifting and I bought a meal plan. I followed this meal plan for 2 months. I think I lost around 2kg (4,4lbs) in those 2 months. I also lifted weights and did cardio everyday. In the weekend unfortunately, I still binged quite often.

After following the meal plan for 2 months, I started with Flexible Dieting. I looked up everything myself about it. Flexible dieting has really helped me with portion control. I learned to find a good balace betweed healthy eating and enjoying an ice cream sometimes. I still binged but less and less frequently. I still lifted weights and did cardio six times a week. In August I eventually reached my goal weight (57kg/126lbs). I needed seven months to lose 9kg(20lbs). I know the scale is not a good method for everyone to measure your progress but for me it worked and I never really had problems with the number on the scale. I just knew about how much weight I had to lose to feel good about myself. I also kept being realistic and looked at my goals weekly and not in the long term. A lot of small goals, can lead you to one big goal the easiest!

My goal was to lose around 500 grams per week. Later, this became 300 grams per week. I chose very consciously not to lose weight fast. I did this because it was more attainable and because I was going for a lifestyle, not for a ‘quick fix’. There were weeks I didn’t lose weight or even gained weight but I never let myself be discouraged. Every 12-14 weeks, I also took a break for one week where I just tried to maintain my weight. It always gave me new motivation to go for it again. A break is also good to turn your metabolism on again, so you will lose weight more easily.

When I reached my goal, I was just going off for a holiday so this was ofcourse ideal. Unfortunately, on my holiday, I didn’t watch my food and I gained some weight again. Luckily I already knew how to get it off again. I tried to never let myself feel guilty because I ate too much or cheated too much because I would eat even more when I get down. Also, I never did ‘guilty cardio’. I thought it was important not to hang on to a bad feeling.

In January, I decided to try to gain weight for the first time so I would get more muscle. In the beginning, I thought it was a unpleasant thought because I was scared that all my work would have been for nothing and I would become ‘more fat’ again. Nothing was less true.  I already gained 4kg(9lbs) and actually, I don’t see that much of a difference. I look a little bit ‘fuller’ now but not like I used to be. I can now see that my body looks more muscular and more thight. I don’t feel less happy at all than when I weighed 57kg, maybe I even feel  better! I enjoy eating a lot, haing energy which I can use for my training and I love the fact that my muscles are growing. Losing weight can make you feel better about yourself but mental progress is at least equally important. It is important that you find your balance and that you don’t exaggerate with anything.

My process of losing weight was very slow but I didn’t have a problem with that at all. I found my way to a healthy lifestyle and that’s the most important thing for me. I feel so much better about myself now! Do you want help to achieve your goals? You can always ask me tips, I really like to help people!

Love,

Jana

 

My top 5 fitness idols

Like every girl who loves fitness, I have people I look up to very much. In this blogpost I will tell you who are the most important ones.

  1. Kayla Itsines (@Kayla_Itines)

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My very first fitness idol was Kayla Itsines because her program was the first program I followed. Before starting her program I used some machines in the gym but nothing consistent. What I think is very beautiful about Kayla Itsines is that she really wants to make women stronger, physically and mentally. Besides that, she posts progress pictures of women following her fitness guides who have gotten great results almost everyday. She also makes sure everyone comes into the spotlight once.

2. Dorine (@DorineFitt)

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The second model I started looking up to was Dorine. I had been following her for a while and I saw she was making a lot of progress. She was different than Kayla Itsines, more muscular and actually I wanted to get a fuller look than Kayla Itsines. I also got a little tired of her fitness guides and wanted to try lifting real weights. Dorine was actually the only one I knew a little who did it, so I asked her for help.  Here we are a year later and I think she made a lot of progress. Yesterday, she competed for the first time and she ended second! I really look up to her for her perseverance and she really has a killer-body!

3. Amanda Finnie (@AmandaFinniee)

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Amanda Finnie actually has a little bit the body of my dreams. She is the same age as me and I think it’s crazy she already has accomplished so much at this age. Some time ago I decided to do intuitive eating instead of tracking everything. When I was still doubting, I saw on Amanda’s profile that she has never tracked, neither counted calories. When I saw that, I decided to go for it because if she could accomplish this without tracking, then I can do that too, right?

4. Ray Sedrak (@the_nattyprofessor)

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Ray Sedrak is actually the only male fitness role model I really look up to. Mostly I look up to women because I can associate myself better with them. For me, Ray is very special because he taught me so much! He gives super interesting information almost daily on his Snapchat and in his Instagram captions. Most of the time, this information tells about flexible dieting but also about training, supplements. etc. I tried different things he said and I was never able to say he wasn’t right about something! He is also very friendly. I contacted him a few times and he always answers. The coolest thing he ever did was he once gave me a shout-out. I was really happy!

5. Lauren Drain (@laurendrainfit)

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Lauren Drain is one of the most popular fitness models in my opinion. Her pictures are a little spicy sometimes but I like that she is interactive with her followers. She once liked a picture of me and gave me a shout-out on Snapchat! What I also like about her is that she tries to not care about what others think. This isn’t easy of course. She used to be insecure about her quads because they are very muscular but I think it’s beautiful!

So, this was my top 5. I hope I can meet some of my fitness idols at FIBO. Are you going to FIBO? Which fitness idols do you look up to? I am curious!

love,

Jana

 

First blogpost

Hi everyone!

Here it is, my first post in english. I’ve had a blog in dutch for some time now but because I noticed I had a lot of followers who don’t speak dutch on instagram as well, I decided to translate my posts into english.

From my old blog posts, I will only translate the ones who I think are still useful. Ofcourse, I will translate all the recipes and every post in the future. I hope you are as excited as I am!

Maybe I should introduce myself first: My name is Jana. I am 21 years old. I study commercial sciences on the university of Ghent. I love bodybuilding and living a fit lifestyle so that is what most things on this blog will be about. Do you still have questions or suggestions for new posts? Don’t hesitate to contact me!

Kisses,

Jana