Recipe for baked eggs and veggies

Quick and easy: baked eggs with veggies

This is a recipe for a quick and healthy meal full of protein and low in fats. I love to make this in the afternoon in between lunch and diner. 

Ingredients

• 2 egg whites
• 1 whole egg
• Spring onions
• 1 large tomato
• Pam spray (or use an non-stick pan)
• Pepper (or other seasoning you like)

Method

1. Spray the pan with Pam spray an heat it
2. Break the eggs in the pan and put a cover on it until done.
3. Meanwhile cut the spring onions and tomatoes
4. Take the eggs out and place them on a plate. Then shortly bake the onions and tomatoes
5. Put the onions and tomatoes on top of the eggs and put pepper to taste.
6. Enjoy!

Let me know if you liked it! What is your favourite way of baking eggs?

Building a great butt

It's what every women wants, right? An nice round butt! But how to get it? What are the right exercises?

There are many articles available on the internet that give advice on how to get this nicely shaped butt. One name that pops up often is Bret Contreras; the so called 'expert in glutes training'. He mainly advises to incorporate the exercise 'hip thrust' in your routine, next to squats, lunges and of course, deadlifts. I think that the main important thing to keep in mind when you want to grow your butt is that you need to focus on exercises that concentrate on your glutes. Therefor, yes, Bret seems right. The hip thrust is a movement with the hips, rather than from the knees, targeting the glutes specifically. 

Two of my favourite exercises I incorporate in my routine are the hip thrust and the glute ham raise. 

Below you can find more info about them. 

The Hip Thrust

Hip thrust

The hip thrust is an exercise focussing on your glutes. I usually make use of the 'hip thrust machine' where I place my shoulders on the bench and my feet on the plateau. Than I use a resistance band in order to make the exercise heavier. But ofcourse you can start by just using your own bodyweight and slightly building up the resistance by using different resistance belts. Make sure to make an explosive upward movement and really focus on the glutes. Then go slowly down. 

The video below shows how this can be done. 

Glute ham raise

The glute ham raise can be done on a special

The Glute ham raise

machine, which I like to make use off. It looks like the back extension machine, however, the ends of your legs are placed higher to focus more on your glutes than on your back. Make sure to fully release your hips from the machine when on the top of your upward movement, squeezing the glutes. Try not to cheat by pointing your toes outward when doing the exercise, but keep your feats close together. Try to do the upward movement rather explosive while going down slowly until bended a bit further than horizontal. The video below illustrates the movement. 

Good luck and let me know if you have any questions!

Recipe for easy-to-prep fish

This is a recipe for a really easy to make fish from the oven. All you need to do is wrap all ingredients into aluminium foil and put it in the oven! Wait for it to get ready... and enjoy!

Ingredients for 1 portion:

• 1 frozen panga filet (or any other type of white fish)
• Frozen vegetables of your choice (I use an Italian vegetable mix)
• Herbs (I use fish herbs from the market without added salt)
• Lime juice

Note: your can also use non-frozen ingredients, but you might want to add some water before putting it in the oven in order for the fish not to dry out.

Method

1. Pre-heat the oven on 180 degree
2. Take a medium size of aluminium foil and lay the fish in the middle
3. Add one spoon of herbs and spread over the fish
4. Add the vegetables on top of the fish and sprinkle with lime juice
5. Fold the aluminium foil over the fish so it is one 'package'
6. Put the fish in the oven and bake for about 40 min. till the fish is done

Enjoy this healthy meal! Let me know which type of herbs are your favourite!