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Update our final exam just got.
Over and you know as usual I think they’re just morning morning morning evening jokes today I am gonna be making a cat today I am gonna be.
Making a getting back on track video it’s basically me getting back on.
Track with my diet my workout because the past few days have been crazy and it’s all because of law school finals it’s the most horrible no no it’s the most crazy time of the semester where and you just binge on a lot of food a lot of unhealthy food.
And then drink a lot of coffee I mean like caffeine intake really did increase guys and crazy Friday today and the semester just.
And then the other last exam.
And it went well you got today I am gonna be sharing with you with this.
Video just to share that I want to get back on track because I’ve been lost with my diet and workout in the previous days because I mean as much as I can I try to incorporate healthy food into my diet but it can’t be avoided well you have to study.
Up and you know you have to eat you have to eat what’s necessarily there in the rest also yeah also I’ve been consuming.
A lot of junk like milk chocolate sour cream flavored popcorn but else shake I’ve been making a lot of sugary shakes so that’s one to blame for I eat a lot.
Of unhealthy food so this is my breakfast to be just oatmeal with banana and my protein shake this is actually just half a cup of oatmeal half a banana and then half of the banana went to my protein shake so let’s begin this is what just.
Egg whites boy grabbed the driessen’s alright that start for the workout guys so I actually did a full body.
Routine I will put the link on a description box below for.
You to check that out this video I only included some of the clips that I was able to film the fashion full body ready enjoy this might be threesome so hard I’ll get back to you [Applause] I’ll be having for dinner just chickens he’s potato broccoli.
And my usual protein shake hey guys what’s up so I’m really sorry if I have like a deep voice right now it’s because I have a cold and and I actually forgot to film the last part of.
This video so I’m doing it now well what a perfect timing anyway I just want to say thank you so much for watching the video don’t forget to Like and subscribe to my channel so basically what you just saw on this blog which is just a couple of clips from like how exhausting law school finals can be I.
Mean law school in general like how exhausting Law School in general earth and I also inserted a work up so I wasn’t able to record the entire work up however I just did my full body routine which is actually on my channel.
Don’t worry I will give you the link on the description yeah you can just check that out that’s what I did that day since I wanted to really get back on track so I decided to do a full body routine so like I mentioned earlier law school.
Most of us have experienced the uncomfortable, embarrassing and unwanted sensation of having a layer of fat bulge above the top of our jeans. And we all know that despite the cutesy name, love handles are anything but lust promoters and love inducers.
Which is why we’ve devised an easy guide to help you to knock out your love handles fast. Stick with us as we walk you through some easy, simple and (relatively) pain-free ways of KO’ing your love handles.
Step 1. Know thy enemy
As any tactical hero knows, the way to outsmart your enemy is to get to know them intimately. So before you start enthusiastically attacking your love handles, you need to know what they are and how they develop.
Love handles are the label used for the fat that accumulates around your waist. Other less cute names for this fatty area include ‘spare tires’ and ‘muffin tops’. It’s important to acknowledge that the fat probably doesn’t just sit at the sides of your waist either; it’s highly that the fat spreads all around your stomach. So you’re not really attacking love handles, you’re attacking the overall chub.
The fat in this area accumulates when the amount of food and calories you consume increases and your activity levels fail to increase as well to match, or in fact they drop significantly. This can be because of an injury or condition, a busy lifestyle or just pure laziness.
The bad news is that you can’t spot reduce this area to remove your love handles. The good news is that you can make adjustments to your lifestyle to develop a hot, toned body all over!
Step 2. Reduce your stress
It’s well documented that an over abundance of stress leads to the production of the stress hormone, cortisol. Cortisol is produced when you’re physically, mentally or emotionally stressed. So if you are frantically trying to reach a deadline, are in the middle of a fight with your partner or are pushing to run the last mile of your daily jog, the chances are high that your body is producing cortisol.
While this in itself is not a bad thing (we need the stress response in our lives), an over abundance of this hormone has been connected with an increase of body fat storage.
To combat this effect, (and if you want to lose your love handles) you’ll need to decrease your daily stress. Don’t snort just yet, because it’s actually easier than you think.
While there are a lot of stressful situations, which are outside of our control, we do have control over how we react to situations. If you feel yourself beginning to feel stressed, take a time out, go for a walk and clear your head. Some deep belly breathing will regulate your stress hormones and help you to feel calmer as well. Read our 7 steps to follow when you feel overwhelmed post.
Daily meditation has been shown to calm the freak out response of the amygdala (the area of the brain responsible for our emotions), so why not make it a habit to spend 10 minutes each day meditating? And remember, you’re in control of your responses.
Step 3. Prioritize your health and fitness
Next, you’ll need to make an honest, genuine and enthusiastic commitment to your ongoing health and fitness. If you want a body like a Victoria’s Secret model, you’ll have to work for it. That means choosing a healthy lunch over lasagna. Saying no to treats. And making your health and fitness a priority in your life.
As with most positive changes, you need to strengthen your mind before you can work on your goal. Ensuring that you’re focused, committed and dedicated to your goal will help you stay on track during the tough times and when your day is laced with temptations.
And while you may complain that you have no willpower, it’s not actually willpower you need. It’s a daily habit. Habit wins over willpower every time. If you’ve made a habit to reach for a cookie whenever you’re feeling down, you’ll lead yourself down the track of an unhealthy, unhappy lifestyle. However if you change your habits, you can change your life. What do you choose?
Step 4. Clean up your nutrition
In order to lose weight (which is what you’ll need to do in order to eliminate your love handles), one simple thing needs to happen: you need to consume fewer calories than you use. Simple, right? Most nutritionists recommend an absolute minimum of 1,200 calories for women.
An easy way to consume fewer calories is to scratch out any refined, sugary and processed foods that are in your diet. Stick to raw and nutritious food. Relate your diet back to cavemen: if they didn’t eat it, then you probably shouldn’t either.
That means no cupcakes, croissants and McDonalds. Try lean meats, plenty of fish, lots of vegetables and at least two serves of fruit a day. Give yourself two weeks to adjust to the diet (that’s how long it takes for your taste buds to renew) and you’ll be surprised how much you actually enjoy your new diet!
Step 5. Cardio is queen
To help balance the calorie vs. expenditure scales in your favor, you should aim for about 30 minutes of cardiovascular exercise four times a week. Your cardio can be anything from chasing your dog around the park, skipping, rollerblading, hula hooping, cycling, jogging, running, swimming or anything else that you enjoy.
The great thing about cardio exercise is that it boosts your metabolism, which in turn promotes fat loss. More fat loss equals diminishing love handles – hurrah!
Step 6. Quit resisting resistance training
While it’s true that you can’t spot reduce, there are certain activities you can do to promote muscle development. By developing your muscles, you will appear leaner and slimmer. Resistance training is an easy way for you to reap these benefits and plenty of other awesome health benefits too.
Some quick exercises you can try on alternating days to your cardio (leaving one day for rest) are:
- Ballet plies
- Side planks
You can also do the tried and tested method of pumping iron. Just pick up a pair of dumbbells from your local sports store and practice longer repetitions on lighter weights. Bump up your weights whenever you feel like a challenge, but only to a level you feel comfortable with. If you squat and do lunges with weights, you’ll also boost the effectiveness of your work out.
And contrary to popular belief, lifting weights won’t give you the physique of a bodybuilder. Well, okay, it may if you lift weights for four hours a day, seven days a week. But most of us have day jobs, so that’s never going to happen. Which means unless you really, REALLY try to look like a body builder, lifting some three-pound weights won’t make your muscles bulge like She-Hulk.
Step 7. Keep sipping
Get this, the American Council on Exercise believes that once you’re dehydrated you retain up to ten pounds of fluid. Eeeep! You know when your girlfriends always say, “Oh, I’m just retaining water right now.” when they can’t fit into a cute dress? … well, they actually could be right. When you’re dehydrated, your body is sent into panic mode and it retains water to ensure your crucial organs stay hydrated – but it’s at the expense of your weight. And that cute dress.
To prevent dehydration, you should drink eight to ten glasses of water daily. Some tips to boost your water consumption are to have a glass of water by your bed and on your desk, to drink a glass before and after every meal and to always carry around a bottle of water with you when you travel.
If you feel like water is a little dull, just add a splash of lemon or lime. Lemon alkalizes the body and gives you fresh, glowing skin as well as boosts your metabolism so it’s an all around win-win.
Step 8. Regulate your insulin levels
There is a huge connection between the fat that appears on your stomach and your corresponding insulin levels. If you have some pudge around the belly region, you’ll probably be at least moderately insulin resistant. All that means is that your cells aren’t as affected by insulin (which is the hormone produced by the pancreas to remove sugar from the bloodstream) as they could be. This in turn means you likely have high blood sugar levels.
Insulin resistance isn’t just linked to extra fat around the stomach; it’s also a risk factor for diabetes. And if you’re looking to remove your love handles and feel healthier, then your insulin levels are something you’re going to need to manage.
The best way to start balancing out your insulin and blood sugar levels is to eat low GI foods. These are the foods that give you a longer lasting energy boost, rather than the quick burst of energy that usually comes from junk food. You can also eat more regularly and choose to eat more fiber and fat. Another great tip is to drink some water flavored with lemon each day, as this is said to keep your blood sugar levels even.
Step 9. Fake it ‘til you make it
Last but not least, there’s no reason why you should have to deal with your lumpy love handles while you’re still on the road to weight loss. To feel good now, why not invest in some quality Shapewear? It tucks where you need tucking, and lifts where you need lifting. Love handles languish and belly bumps are banished. Best of all, there are different types of Shapewear built specifically for different clothing!
Sure, some of the Shapewear may look like a little like your granny’s panties – but they make your butt look like a teenagers. What would you prefer?
And always remember that even if you loathe your love handles, your body’s fate is in your hands – you can make a change. So what are you waiting for?
Many women have heard about interval training but don’t understand how it works and why it’s so effective. Interval training can be applied to any workout routine and is the best way to kick start your metabolism, burn calories, and give you a slimmer figure in no time!
If you’ve ever worked with a personal trainer or have done any research lately about working out and weight loss, you may have heard about interval training. Most personal trainers and programs include interval training as part of their recommendation for losing weight, toning up, and staying healthy. Some of the most successful programs sold today such as P90X and Insanity are forms of interval training.
What is interval training and why is it so effective? Is this just another weight loss gimmick or does it really work to help you lose weight quickly?
What is interval training?
Simply put, interval training involves working out in short intervals, or mixing up your routine every few minutes. There are many different ways to do this and interval training can be adjusted according to anyone’s fitness level. Many professional athletes and Hollywood stars use interval training to stay in tiptop shape, and it can work for weight loss as well as toning and firming.
To better understand how interval training is structured, consider a few examples of how it works. Rather than jogging for 30 minutes, you might walk quickly for 5 minutes to warm up, then jog for 3 minutes, then sprint as fast as you can for 2 full minutes, then walk quickly for 5 minutes, then sprint again for 2 minutes, then jog for 3 minutes, then sprint again for 2 minutes, then jog for 3 minutes, then walk quickly for 5 minutes.
Interval training is also used for more advanced routines. For example, a person might warm-up, then jump rope, then climb a rope, then do squats, then go back to jump roping, and so on. During an advanced routine they take no breaks between each set but move quickly from one to the other.
Why it works?
What is the point of interval training and why does it work so effectively? When you use interval training, your muscles are constantly being challenged so you avoid that dreaded weight loss plateau. By way of contrast, if you just jog, your muscles get trained to a certain point so that they’re not working so hard to move you along. Your heart isn’t beating as fast and you’re not breathing as hard once you reach a level that your body can accommodate. In turn, you’re not burning calories or toning up.
With interval training, you switch constantly from one muscle group to the other, so no group of muscles reach that peak. Your body doesn’t know what’s coming next so your heart is always pumping and your lungs are always working overtime!
An effective interval training session will involve at least some segment of pushing yourself to the max, such as doing those sprints while jogging. This too is why it’s so effective; jogging continuously doesn’t really push your cardiovascular system, but adding sprints for those few minutes will rev up your metabolism and put your calorie burning into high gear.
Interval training also keeps your workout routine from getting dull, so you’re more likely to stick with it. Just jogging or biking can be fun and effective and if it works for you, there’s no reason to abandon it, but for those who get bored with doing the same routine over and over, interval training can be the best. Every few minutes you change what you’re doing or what equipment you’re using, so there’s no chance of getting bored!
How to add interval training to your routine?
When using interval training, you always want to remember your safety and take into consideration your level of fitness, never pushing yourself or trying anything that puts you in danger. That being said, you also want to ensure you choose interval segments that really get your heart pumping and that fully challenge your muscles!
If you don’t work with a personal trainer and want to add interval training to your own routine, consider how you can mix up your current workout. You might try the jogging routine mentioned above for starters; adjust the minutes according to your own fitness level. For instance, if you can only sprint for 30 seconds, do that, but increase the minutes you jog versus walk.
Another important consideration is that effective interval training includes working different muscle groups, so you may want to get inside and mix it up at the gym. Hop on an exercise bike for 5 minutes, then quickly move to pushups, then do lunges, then jump rope, then back to the bike. Each of these intervals should last no more than 5 minutes each, and you don’t want to take a break between them. If you rest, your heart rate slows and you’re not challenging yourself.
Using interval training programs like P90X or Insanity can also be a safe way to incorporate this into your routine. Try to keep up as much as possible but if you need to slow down the pace when you first start out, just be sure to challenge yourself as much as possible. The key to interval training is switching up the segments and pushing yourself during your routine.
Have you tried interval training and have you found it to be effective? How are you going to add some interval segments to your routine in the upcoming new year?
It may be easy to make New Year resolutions, but it’s even easier to keep on breaking them. Here are some tips to help you hold on and stick to your New Year’s weight loss resolution.
Set realistic expectations
It’s not only goal-setting that can be difficult; it’s keeping the expectations in check as well. We know that hard work is needed to achieve a goal, but it’s also hard-wired into our systems to expect instant gratification. If you’re planning to lose twenty pounds, don’t expect your weight to drop the moment you exit the gym – you have to work hard for it, and this includes the sacrifices that need to be done in order for you to reach your goal.
Set achievable and measurable goals
This is in connection with the first tip. People tend to expect toomuch and set goals that are too high when it comes to their resolutions. This leads them to bail out when they feel overwhelmed by the sudden changes or demands brought about by their massive goals.
Let’s say – hypothetically, although this may also be real – that you’re a couch potato, and you want to lose weight in 2014, you might write down the following:
- Get a hot body.
- Hit the gym.
- Lose weight this year.
- Improve my diet.
These are goals are all well meaning – who wouldn’t want a hot bod? But what exactly do you want to do when you hit the gym, or how many pounds do you want to lose? When do you know that you have achieved your resolutions already? Set goals that are specific, achievable and measurable, so you can easily gauge if you’re making improvements as you go along. You might want to write your resolutions along these lines:
- Lose two inches off my waistline in two month.
- Go to yoga class at least twice a week, exercise three hours a week.
- Lose six pounds a month for the next five months.
- Reduce soda intake to one serving a week.
- Lower carb intake to half and eat at least three servings of produce daily.
If you compare both resolutions, you can really say that the second set is easier to follow, because you can quickly remember what you actually want to do, and then track your progress against your specific goals.
Tell people about your resolutions
The more people who know about your resolutions, the more difficult it is for you to bail out. Trust me, it has something to do with pride. The last thing you want is to hear people telling you, “Told ya you couldn’t do it” six months into the year.
But on top of this, announcing your resolutions allows you to get support from people close to you. Or, you may find others who want to do the exact same things. These people will serve as your support group and help you out as the you go out and make your goals happen.
Give yourself rewards
Giving yourself positive reinforcement after you reach a mini-goal is a great way to keep yourself on track. However, the rewards should not contradict your goals. Your reward should not consist of having a one-week vacation from the gym after your weight has dropped by five pounds. You might want to reward yourself with a massage or a new pair of training shoes instead.
Finally, don’t stop!
You may not have written your resolutions yet (as it is the first week of January already), but don’t let that stop you from starting. If you fall off the wagon and binge eat after three weeks of dieting, give yourself a quick slap on the back of the head and go back to dieting. If you feel that your resolutions are not enough or are too much, go ahead and rewrite them. The most important thing is that you do not stop and just continue what you are doing until you get there.
So go ahead, make those resolutions work so you’ll see a better you in 2014!
If you’ve never tried squats, you’re missing out on some great benefits. A good squat can do more than many machines at your gym, and they’re free to try and easy to do anywhere! Check out 10 quick reasons that every woman should try the squat!
When you see other gym members trying the squat, you may think that it’s an easy movement that just looks awkward. In truth, the squat can be more difficult than most women realize, but it has a number of benefits when performed properly.
A squat can be done with both legs; you stand with your feet about shoulder-width apart and simply bend at the knees, keeping your back upright. You can also do a forward squat or lunge for added results. For this movement, you step one foot forward as far as you can and then bend the knee, keeping the other leg straight and your back upright.
Consider 10 amazing benefits of these movements for your overall shape and fitness.
#1 Squats build leg muscle
When you squat, you use all the muscles of your legs to keep you upright and balanced. Machines at the gym usually target just a few separate muscles so you may need to perform an entire circuit to get the same benefits as one simple squat.
#2 Squats make your butt look great!
You can tighten the muscles of your gluteus if you target your upper backside, but this can be difficult without straining your back. Many leg curl machines in the gym will put pressure on the lower back so that they do more harm than good. Squats however target your gluteus muscles and can build a firm and toned look in no time.
#3 Your blood circulation is improved with squats
Every time you stretch your muscles, you allow more blood to flow through and in turn, your muscles get stronger but you get healthier overall. Blood brings all the nourishment you take in from your digestive system to the cells of your body, along with healing oxygen and other vital elements. Stretching the muscles of your legs increases your blood circulation for better overall health.
#4 Squats build back muscles
When you perform a squat, you train the muscles in your back that are needed to keep you in good form, so they’re stronger throughout the day. This can result in less back pain when sitting, standing, or working out, and less stress on your limbs, neck, and shoulders. Your back also supports you through other parts of your routine, so working out overall can be easier.
#5 Squats help your posture
Your back needs to stay upright to keep you balanced during a squat, and this can help your posture. Good posture means better breathing and digestion and also reduces back pain; good posture also just looks better than being slouchy and slumped over.
#6 Squats can keep your knees fluid and supple
It may seem like an oxymoron, but the more you move your joints, the more fluid and supple they become. Flexing your joints allows them to receive more healing blood and oxygen, and the same is true of your knees. When you squat you build the muscles around your knees and keep the joints healthy and strong.
#7 You can do a squat anywhere
You don’t need a gym membership to perform squats and get the same benefits of all those fancy gym machines. You can perform a few squats during a coffee break at work to keep your leg muscles active and strong, or try them at home.
#8 You don’t need equipment to perform squats
Free weights and machines are very beneficial for getting into shape, but they can also be expensive and cumbersome. If you live in an apartment, where would you put your workout equipment? Learning how to do certain exercises like squats will allow you to exercise on your own without any equipment or accessories, making it very easy on you.
#9 Squats are nonimpact
If you have weak knees or ankles or are very overweight, you need to be aware of the impact on your joints when you work out. A good squat is nonimpact and puts no pressure on your joints or muscles in your lower body. This makes them safe for just about anyone.
#10 Squats are easier than you think
If you try to do a squat and find that you cannot fully bend your legs or support your weight, don’t give up! Hold a chair or table with one hand or even with both hands if needed, and try your squat again. Bend only as deep as you can manage and hold it for only as long as you can manage. Work on increasing the quality of your squats over time, as you would any other part of your routine. Soon you’ll be doing deep squats that build muscle and tone your backside and will be in great shape!
Do you squat as part of your routine? What benefits do you see from this exercise? What do you love about squats, and how would you encourage other women to try them? Share your comments below!