Coco Cookies!

This is such a nice and easy treat to make! I love to make these cocos cookies when I have people coming over. Note that they are not as sweet as original cocos cookies, but they are still very nice to treat yourself with a coffee!

Ingredients

• 4 spoons coconut rasp
• 2 spoons almond flour (optional)
• 4 eggwhites
• Stevia or honey to taste

Method

1. Pre-heat the oven at 180 degrees
2. Mix all ingredients thoroughly
3. Poor small balls of the mix on to a baking plate with baking paper
4. Bake the cookies for about 20 min until brown and crispy
5. Enjoy!

Getting ready to run!

Zevenheuvelenloop

Lately I have been practicing my running very actively. I have two running competitions coming up where I subscribed for: the harbourrun (actually no running competition but an obstacle run) and the 'Zevenheuvenlenloop' (Seven-hills-run) where I will run 15k with a team from the company I work for. As I am not really a long distance runner, especially this 15k run is going to be a challenge for me!

My fastest run

This morning I went for a run and this happened to be the fastest run I have aver ran with my app Runkeeper! I ran more than 12k in 57 minutes! I surprised myself with this time!

I will keep on preparing myself for the competitions by going running next to lifting weights 3 times a week. I love to run in the mornings. If I want to do morning run during the week, this means I am outside at about 5.30 AM. Yes, it is early, but it feels like I own the city. At his time, Rotterdam, one of the largest cities in NL is so quite! Amazing! I normaly run about 5-8k in this early mornings.

On Saturdays I love to do a bit longer challenge, about 10-12k to build up the distance. I aim to do a 15k track next week Satutrday! Excited to see what it feels like!

Vincent and I at the harbourrun 2014

Spinash pancakes with grilled salmon

They look green and they are healthy: spinash pancakes! When I served them to my boyfriend he looked at me a bit suspicious and wasn't sure about eating them. But I think they are very tasty! I found the recipe online and adjusted it a bit by reducing the yulk and adding my own spices. I like to put all ingredients in a blender for convenience, but you can also cut them up in small pieces giving a but more structure to the pancake. Delish with salmon! Enjoy this quick, easy and healthy recipe!

Ingredients

• Salmon
• About 100g Spinash (I used frozen spinash which I prepared according to the package and than drained all water as much as possible)
• 1 egg
• 2 eggwhite
• 1 onion
• 1 garlic clove
• Pepper and salt to taste
• PAM spray (anti-stick spray)

Method

1. Put the drained spinash, egg, 2 eggwhites, onion and garlic in the blender and blend untill smooth.
2. Heat a baking pan and spray with PAM spray or other anti-stick spray.
3. Poor the half of the blend mix in the pan and bake for about 3 min, than turn the pancake and bake for another minute. Keep te pancake warm between two plates.
4. Bake the rest of the blend mix the same way.
5. Bake the salmon in the pan.
6. Put the salmon on top of the pancakes.
7. Enjoy!

Bootcamp

This Thursday I will be organizing an original Angels of Steel bootcamp for my colleagues at work!

After giving several bootcamps last summer, I got asked by a fellow trainee colleague to organise a bootcamp at work. I really enjoy to motivate others in being active and get more out their trainings, so I decided the go for it! 

What is a bootcamp?

A bootcamp is an outdoor training that is inspired by the military training in the US Army. It has been around for over 25 years by now, but has received more attention by the recreational sportsman among us. The last years, it has been a real trend and bootcamp classes are being organized all over the country. 

The goal of a bootcamp is to reach fast results in minimum required time. It requires people to work together and everybody is pushed a little harder. By doing challenging excersizes, you training your full body to get more strengt, conditioning and flexibility. 

It will get you out of you comfort zone! 

Why do a bootcamp?

It will get you in shape fast. By combining cardio (interval) and strength exersizes this training is perfect to improve your condition and to shape your body.

It pushes you to gain better results. When being in the gym, how hard do you really push yourself to really go to your max? In a group with like-minded individuals you tend to push yourself more. And a bonus: if you will not push youself hard enough, there is a big chance your trainer will!

You will build a support group. When you have made up your mind to live a more active lifestyle, get more fit, or loose or gain weight, doing bootcamps can help! You will find yourself connecting with others and share experiences. Sharing your goals with others, commit to them, will help to reach them!

It is outside! Being outside in the fresh air is a nicer area to work-out than in the smelly hot gym! Especially when you have a job that takes place inside the whole day, training outdoors can really be a blast!

It is fun! Dong bootcamp is a lot of fun! Because of the many different kind of excersizes, by yourself or with a bootcamp-partner or the whole group, the training will keep you fired up!

What are your reasons to join a bootcamp?

Guess who's back?

~ I have learned. Learned I need something to hold on to.
I have learned I need to live in the moment.
Not in the past that you cannot change, not in the future that might not be there.
Live in the moment and enjoy the journey,
wherever it is taking you... ~

For those of you that have missed me, I have not disappeared. I have been stuck though. Have you ever felt that you couldn’t move forward?
I have been dedicated for over a year to work towards my first bodyfitness competition. I trained like I never trained before, I ate clean, like never before. I was disciplined, dedicated, like never before. It worked, I built my body like it was never before.

When the day came of my moment of fame, I enjoyed it to the fullest! Had the best team to support me around, trainer, stylist, and friends for mental support. I felt like a real star! The day started early. I enjoyed my mashed sweet potatoes and a nice shower and traveled to the theater where I collected with all the other athletes, the one more beautiful than the other. I got ready in my bath rope for spray tanning and situated myself in a quiet corner; some relaxation with my earplugs in. Stress will do no good for your looks on stage, so I better relaxed! My hair done nails done, everything done! Then came the minutes I needed to prepare for stage. My trainer relaxed me, getting me ready with some exercises and final posing practices. Adrenaline!

First time on stage, I got called out for the first round! That sounds promising! I looked at the jury, smiled, and performed for the public. I did well! Next time on stage, bright shining lights aimed at me. I did my T-walk like I was born to do this. Calm, relaxed and fabulous. That went quick!

Then, I was just waiting for the results. I got called on stage first, 6^th place! Confusion arose in my mind; only the girls on the first 5 places will be accepted for the B class competition. Not me? But I was good enough to be there on the stage with the other winning girls! Feeling of pride, excitement and happiness! I did it! And I was satisfied with my performance on stage!

Feeling happy and tired after this long day, I thanked all my supporters and drove back home for a good night of sleep. Most girls craved for junk food the moment they get off the stage. All I wanted was just a good night of sleep. The first days after the competition, I went to the gym to do some workouts and eat relatively normal. Then, the cravings started and I took a break from training. I thought; well, let me give myself some rest and enjoy some sweets! Sugar is addictive, once we had some sugar, our bodies is craving for more. My body was not used to getting in food that high in sugar and in such large amounts. It reacted heavily and soaked up everything that I ate, resulting in a big, bloated me. This is really demotivating, especially since you have been in your best shape ever just a couple of weeks ago. I was ashamed that I gained wait this quickly and to go back to the gym to face myself in the mirrors there and was afraid for the reactions. That is where I got stuck. Stuck in the corner, for a little too long…

Getting out of this corner took time. Working towards a goal helps me. This is why I have been working on some goal setting for myself lately. It gets me motivated. 

There are a couple of challenges coming up! One if them is a photoshoot! Stay tuned for updates! 

Remember: