macros

Fitness diary #3

This week, I felt very bad. This had to do mostly with my hormones and with exams. This bad period affected my food intake but luckily, it was going better already near the end of the week.

Nutrition

Friday evening I went to a restaurant with my boyfriend for his dad’s birthday. I calculated everything in properly during the day, I didn’t eat too much and I had 1100 calories left. It was impossible to calculate everything. I had no idea which sauces were in the dishes. I didn’t worry about it too much. If I stayed within 1100 calories? I have no idea!
Saturday, everything went well. In the evening, I ate a scoop of ice cream at the Lokerse Feesten as a cheat of the day.
Sunday I wanted to start the day well with protein waffles but they failed so badly that I gave up. I had been tinkering for at least an hour to get the mixture off the waffle iron. After that, I just made a cheat day out of it because in the evening, we were having guests and it was hard to calculate my macros again.
Monday I started the day well but at night (you can guess it already), there was a party at my friends parents and I felt really bad that day. There was the second real cheat day!
Tuesday, breakfast were left overs from the day before and I didn’t even try to calculate because it was too hard. I still didn’t feel really good mentally, that’s why I decided that I wouldn’t be too hard on myself (yes you’re right, third cheat day)!
When I woke up on Wednesday, I finally felt better. I didn’t have a morning mood (like I have regularly) so that was a good start already. I calculated everything in and in the evening, I could even calculate an ice cream in (and that was also my only cheat)!
Thursday, my macros were perfect again. I have confidence in it again!

Training

Saturday I started over the beginner yoga challenge from Kino. Because I am a little bit more experienced now, I did four videos.
Monday, I went to the gym with my boyfriend. I always think it’s nice when I have a companion to go train. We did a full body workout and I had a sick pump in my arms! We were both sore the next day. Tuesday, I did day 5, 6, 7 and 8 of th beginner yoga challenge. I notice some good progress already in comparison with the first time I did the videos, yippie!

Life

Like I said before, I did very bad mentally at one moment this week. I had crying fits and after that I often binged. You can guess it already: I suffered from my hormones. Next to that, the studying is resenting to me but I don’t want to give up. Still I have to remind myself sometimes that life doesn’t consist of studying alone. I have to learn to not let it offend me so much.

fitnessdagboek31

Before and after my post workout shower

Goals next week

Next week I want to try to keep calm mentally. I noticed that yoga really helps me to controlF myself better in more difficult situations. I then think to myself ‘it’s not worth it to worry about it because that doesn’t take me anywhere’ and then I try to, in stead of fretting, think about something else.
I am going to try to stay within my macros but to me, my mental state is more important at the moment so I won’t worry about it too much if I don’t succeed for one day. I hope to go to the gym three times next week and to do yoga almost every day.

My week didn’t went very well but that means that next week can only go better! I go into the next week with a positive attitude!

Love,

Jana

Recipe healthy chili con carne

This week I could chose what we ate for dinner for once. Although my family thinks differently about it, I think that heatlhy eating can be at least just as delicious. That’s why I chose a bit heatlhier variant of chili con carne. And you know what? My family even liked it! (except my dad but I think that’s just on principle, haha).

chili 2

The macros for one portion with one wrap are: 575kcal 37p/72c/14f

What do you need (for two persons)

  • 1 onion
  • 1 clove of garlic
  • 175 grams ground chicken
  • 2 teaspoons paprica powder
  • 1 teaspoon nutmeg
  • 1 teaspoon pili pili herbs
  • 200 grams kidney beans
  • Sambal (optional)
  • Wraps or couscous

How do you prepare it?

  1. Cut the onion and the tomatoes in pieces and press the garlic.
  2. Bake the onion and the garlic until they are starting to colour.
  3. Add the ground chicken, the paprica powder, the nutmeg and the pili pili herbs and bake the whole until the ground chicken is not pink anymore.
  4. Add the tomatoes, the kidney beans and the white beans.
  5. Let the chili stew for about half an hour. Stir from time to time
  6. Add pepper and salt to taste.
  7. Mix evertything well and put the lid on it.
  8. Serve the chili eventual with wraps or couscous. Personally, I think it’s most delicious with a wrap. If you want the chili a bit more spicy like me, put a bit of sambal on it.
  9. Enjoy!

Love,

Jana

Fitness diary #2

This week went well. Unfortunately, I am still studying. Luckily, I finally went to the gym again.

Nutrition

Unfortunately, Monday wasn’t a good start. I went with my friend to the Lokerse Feesten (unplanned) and I ate churros there. Very delicious but this didn’t fit my macros. Still I think that you need to eat what you feel like from time to time when you go out with friends. So I consciously chose to eat the churros and just eat less the rest of the week. This went very well.

 

The bottom picture is a picture from when I ate salad before we went to the Lokerse Feesten.

Training

On Saturday I did the last yoga session of the beginner yoga challenge of Kino. Click here if you want to start as well. I began with the next classes the same day: the summer yoga course from Kino. These classes were only four days. Click here if you want to try it as well!
This week was also the end of the #backtobackbendz challenge. I loved the challenge but I think the level was a little bit too high for me.

 


On Tuesday I did a home workout from Abby Pollock. The workout was only half an our but it was super heavy! The next two days, I had a lot of muscle pain! Click here for the full workout.
Today, I finally went back to the gym. I did a full body workout. I was a bit afraid that I would have lost my strength because I didn’t go for weeks but luckily, I could still take the same weights! Only my triceps were a bit weaker.

Life

Mentally, I didn’t do very well this week. I need to retake a lot of exams and I hadd a meltdown, especially because I studied a lot during the year and my hard work was unrewarded. Still I didn’t sit in a corner and feel sorry for myself. I go for it. I used to binge when I felt bad but now I turn to yoga. It helps me feel more relaxed. This is very good progress for me because most of the time, a binge made me feel even worse.
Like I said, I went to the Lokerse Feesten with a friend. It was nice to say bye to my books for a moment and have a nice evening with my friend.
Another nice break was when I went to grab an ice cream with my boyfriend. I could never say no to an ice cream!
Today, I finally went back to the gym and it felt so good! Afterwards I went shopping with my mom. ‘You needed it during these hard times’, she said haha. She was right.

fitnessdiary2nieuwekleren

Here you can see a picture of me with my new clothes (way too happy).

Goals next week

Next week, I think I am going to start over the beginner yoga challenge of Kino (Unless someone maybe knows something better I can do as a yoga beginner? Let me know!). I would love to become better so I still need to practice a lot. With my nutrition, I am satisfied. I want to try to look at my carbs and fats now because I have the feeling I am on the right track again. Next to that, I want to try to stay within my macros but in summer, I go out with my boyfriend or friends unplanned from time to time so I don’t think it’s a bad thing to go over my macros then and to compensate on other days.
I want to try to go to the gym a few times next week. During the exams I often do a home workout but I noticed that I really miss the gym. I really need a moment like that for myself (physically Γ‘nd mentally) and it feels good to go outside sometimes.

Conslusion: my week was ok but not super well. It will be better next week!

Love,

Jana

Fitness diary #1

To make my blog a bit more interesting, I thought it was time for something new. From now on, every friday I will share with you how my week went. I will mostly tell you about training and nutrition but also about my mental state. Hopefully, you will find this interesting and maybe it can help me as well to stay motivated. Here comes number 1!

This is now the second week that I am back in Belgium after traveling around in Thailand. The first week I was really suffering from a jetlag. I also needed to start studying so I didn’t train yet last week. Healthy eating went ok but on Sunday, I had a lot of stress and I had a little binge. What I noticed is that my binges are not very big. I used to binge and sometimes go 2000(!!) calories over my goal. This time, it was ‘only’ 700 calories.

Nutrition

I tried to compensate for the 700 calories that I went over on Sunday this week. I did ok so I think I will get there! I didn’t used to do this because I would stay in a guilty mood and I would go over my calories again. This of course is not recommended. Luckily, I did it without a guilty feeling this time. I just think about my goals! Last week, I had some trouble reaching my protein goal after not watching it for three weeks. That’s why my goal for this week was to reach my protein goal. This went well. One day, I was 26 grams short on protein but I was able to compensate this on other days. Of course it’s better to reach your goal every day but I try to be flexible. If I had a bad day, I tried to compensate a bit. As long as I don’t make myself feel guilty, it goes well and it’s a good way for me to reach my goals.

Beneath you can see a few breakfasts I ate this week. In the first picture you can see proats (protein and oats) with peanut butter. The second picture is a healthy apple cake and in the third one you can see protein pancakes.

Training

After doing nothing for a few days and having a lot of stress from studying, I started exercising again. On Tuesday and Wednesday, I followed the blogilates calendar. Unfortunately on Thursday, I had too much muscle pain to do a workout but I think rest is at least just as important! I did do a yoga session from the beginner yoga challenge from Kino. I also did this on Wednesday. I also started participating in a yoga challenge this week namely #backtobackbendz.

 

Goals next week

Next week I want to try to do at least three workouts and at least three yoga sessions. Next to that, I want to try to reach my calorie and protein goal every day. At the moment, I don’t really look at my carbs and fats. I have become too obsessive with my nutrition sometimes and at the moment it isn’t necessary for me to have my carbs and fats on exactly on point.  I do take into account that I don’t go excessively over my carbs or fats but I try to be more flexible. I am not a professional bodybuilder and I am not planning to do a competition. My goal is now mostly to lose some fat and to retain my muscles but a perfect body, is not necessary for me.

All right, my first fitness diary is already done! Do you let me know if you find this interesting?

Love,

Jana

 

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.

gezond eten

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

Healthy sweet ice coffee

With the warm weather I sometimes need something cold. That’s why I make ice coffee sometimes. Delicious and low in calories! In this blogpost I share the super simple recipe with you.

Macros for one cup: 94kcal 10c/3f/7p

What do you need? (For 1 person)Β 

  • 1 ice tube tray (for 6 ice tubes)
  • 1 big espresso
  • 1 cup of milk
  • Stevia fluid

How do you make it?

  1. Put the espresso in the ice tube tray. Let everything cool down and put the ice tubes in the freezer.
  2. When the ice cubes are frozen, put them in a big cup.
  3. Pour the milk over the ice cubes.
  4. Put 4 drops of stevia in the milk (I prefer my ice coffee very sweet but of course you can put less or more stevia in it).
  5. Wait a moment until the ice cubes have melted a little bit and drink up! When I finished my ice coffee and my ice cubes are not fully melted yet, I put milk in it again so I can drink 2 ice coffees.

I hope you find it delicious!

Love,

Jana