motivation

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.

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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

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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.

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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 ánd 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.

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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