Montag, 28. Juli 2014

Monday check-up

This afternoon's form,after lunch.

Hey you! 
How was your start of the week? Mine started with a check-up at my coach's. 
It was now the last check-up before the real shredding starts. The next check-up will be in one month because he is on holiday. 

As I already mentioned in my previous post, he changed my training plan. 
Now I will have to hit the gym 5 times a week, train in supersets and he added up 20 more minutes on my HIITs at the end of every workout.
So we are really attacking now! Plus, he was very satisfied with my form. I lost about 1.5 % of body fat again and even 1.5kg , which was nothing but water retentions and fat. But so far so good! 
That's it already about the check-up. We didn't stay that long because Ken had to go to work and I had to go grocery shopping once again. But this time only veggies and fruits. We still have enough meat at home haha. 

And at the beginning of August I will meet up with Elena Sporthun to see which competitionsuit I am going to wear, because she is the one who is going to design and create it for me. After googling different kinds of competitionsuits I already made my choice: 
It will be a mint or turquoise bikini with a lot of Swarovski stones but also some sequins that are mermaid-ish, if you know what I mean haha. ( similar to the one of the picture below )

If you want to know more about my progress, I will blog about it at the beginning of august, as I take monthly measurements. So stay tuned!

I wish you all a great and successful rest of the week!
That's what I was talking about hehe

Yes, I also bought some carbs, but at my coach's shop, not at the grocery store. 

Sonntag, 27. Juli 2014

Lazy Sunday

So, today is Sunday... 
I actually hate sundays. Not because it is the day before Monday but because almost everything is closed and usually I have no idea what to do. That's why I normally clean my room, go on long walks with my fluffy buddy Mumble or just stay at home and watch TV the whole day. 
What are your plans for today? Or how does your typical sunday look like? 

Like I said, it is the day before Monday. So tomorrow my boyfriend and I are having another check-up again. This will be the last check-up before we start our real preparation for our competition in November. I will get a different workout-plan, meaning I will have to workout 5 times per week instead of 4 times, which I think won't be a problem for us since Ken and I used to train 5 times a week,initially. I don't know if my coach will change something on my eating-plan as it actually works quite well at the moment. Well, let's see what he tells us tomorrow.

Here a picture of my baby-ceps hehe . (baby-ceps is a little biceps)
Enjoy your lazy sunday! 

Samstag, 26. Juli 2014

Smoothie Saturday

Smoothie Saturday

Hey sweetheart!

If you hear summer, what is the first thing that comes to your mind?
For me it is: Sun, Beach, Tanning and SMOOTHIES!
That's right, you can't enjoy summer better than with awesome and delicious home-made smoothies. And while I know that a lot of you love to try out different smoothie-variations, I wanted to share these super fancy and useful equipment with you. Whether you want to just blend your fruits to the smoothest or freeze your smoothie to enjoy them as pop-ice while tanning in the backyard, you will find the right thing to enjoy a refreshing summer!

Get the fancy stuff here:

Donnerstag, 24. Juli 2014

Dirty Nike Flyknit

Hey my dear! 
As some of you already know I am a little +Nike addict! I love their sportswear and especially the shoes! I got 2 pairs of nike shoes, the normal Nike Freerun 5.0 and Nike Freerun Flyknit... But the problem is, they get dirty so fast! It's normal for the Freeruns because I also wear them when I take a walk with my dog, but my Flyknits already lost their bright colors and I only have them for about 6 months now. And, another big problem, which is also my own fault, the sole has become so damn dirty... Because I never wore socks in them, whoops!
So not only are they dirty, but they don't smell that good anymore... shame on me!

That's why I decided to clean them. Initially I wanted to put them in a wash-back, but then I wasn't sure if I could really do this and since I haven't found any review on washing Flyknits in a washing-machine, thus I decided to wash them by hand. 
First of all I took out the sole and laid them in hot water in the sink along with some normal dish soap. Then,to get the dirt from the sole I used a normal sponge and rubbed the dirt off with the rougher side of it. And what a surprise, it worked! 

If you have dirt or blemishes on the shoes themselves you can do the same thing as with the soles. The same goes with the laces, just take them off and wash them in the water along with the soap. But make sure that you don't pull strings, otherwise you will ruin your whole shoe!!! VERY IMPORTANT! 

After cleaning the dirt and the spots from your shoes, you can lay them in water again together with good smelling soap if your shoes still stink a little bit. I used my normal shower gel, because I love that smell!
After that you can either suspend the soles, shoes and laces on a clothesline or you just lay them on a towel and you let them air-dry. 

Et voilà! That's it already... If you have a Nike Sensor, make sure to take it out as well before you start cleaning them as I have no idea whether it is waterproof or not. 

I hope this helps some people out there who have the same 'problem' as I had. If you don't have Flyknits already, you can get similar ones HERE

Have a nice rest of your day! 

Left: Not cleaned yet / Right: After rubbing with the sponge. I did my best...

Montag, 21. Juli 2014

Monday-myth: Thigh-Gap & Bikini bridge

Hey there!

Today we are focusing on something mysterious; the Thigh-Gap and the Bikini-Bridge.
I know the ''thigh gap'' is so 2013, but still... The ''thigh gap'' just like the '' bikini bridge'' started as an Internet hoax, but now it has become an actual, real problem...

Here a little explanation about the ''bikini bridge'' :
It's a term used to describe the space  between your bathing suit (bikini) and your hip bones when you lie on your back.
Now where does this trend derive from?
A few weeks ago a 4chan-user decided to create a new body trend by using propaganda in favor for the trend ( like celebrities supporting the ''bikini bridge'') as well ass propaganda against the trend. The explosion and polarization on the Internet was HUGE!

Tumblrs and Instagram accounts popped up, dedicated to either showcasing the ''bikini bridge'' or denouncing it. There are even tags on Twitter for both sides of the issue. So well done 4chan-user for making the bikini bridge the new hype!

Now that we know that the 'bikini bridge' is an Internet hoax as, I just want to remind you that this can, and certainly will, lead to dangerous lengths when girls want to get the bikini bridge. I don't mind if you have a fitness goal or striving to get a healthier life. I am happy if you want to look fitter and healthier. But something like the bikini bridge should not affect your vision of your body, just like the thigh gap.

I saw so many pictures of girls , especially on IG, that wanted to get that thigh gap. But ladiiieees, not everyone can have a thigh gap, not everyone has the same shape. You can lose as much weight as you want, if your bones aren't shaped that way, forget about it! If you want a bikini bridge, your hip bones have to stick out a little bit more , if they don't , well you won't probably get a bikini bridge. So what?! Who cares if you have a ''thigh gap'' or a ''bikini bridge''... If people judge you by the fact that you have it or not, why do you even talk to those people? Because these people probably have a ''brain gap'', if you know what I mean...

It doesn't matter whether you have a thigh gap or not, a bikini bridge or not, you are still beautiful. If you are not happy with your body, put off your clothes, stand in front of a mirror and look at those parts that YOU like, even if it's just your nose, because then at least you have a cute nose. Other people may not be so happy with their nose as you are.

And now, listen to Bruno Mars' '' Just the way you are'' , love yourself and have a wonderful week!

Samstag, 19. Juli 2014

Do I need more protein?

I have noticed over the last 2 years that our society has become obsessed with consuming proteins. Just look at the various diets: Paleo Diet, Dukan Diet, Protein powder diet and so on. These days, almost every diet is about protein.  Even though a lot of us consume a big amount of protein, there are still some of us that are still slipping through the cracks, like vegetarians and people who tend to under-eat. 

The problem is that it can be tricky to identify what's considered 'not enough' since the recommended intake of protein is a broad range. So if you , for example, are eating a 2.000 calorie diet , it could be between 50 grams to 150 grams of protein per day.
Are you unsure about your protein-intake? Just forget about crunching numbers and listen to your body. 

Here is a small list with the TOP5 signs you should be eating more protein:

1. You crave sweets:
One of the first signs is that your protein intake is too low is that you are craving sweets and feel like you are never quite full. 
The protein's most critical function is to keep your blood sugar level steady, meaning that if you are too low on proteins, your glucose level will be all over the place which will encourage you to reach for a quick fix like candies. 

2. Your brain feels dizzy:
If you want to stay focused, your blood sugar needs to be balanced. So if you feel a bit dizzy in your head, this might also be a sign that you don't eat enough proteins. This is because you might don't have a steady stream of carbs to fuel your brain.  Protein at meals helps time-release the carbs for steady energy rather than up and down spikes. If you tend to grab for things such as crackers, you will only experience short bursts of mental energy , followed by a foggy brain.

3. Your hair is falling out or gets thinner:
You should know that proteins are the building blocks of all your cells, including your hair follicles. 
If they are strong, they keep your hair on your head. But if you are skimping on the scalp-stabilizing nutrient, protein, you may notice that your hair is getting thinner or maybe you are losing more hair than usually.

4. You feel weak:
As you may know, protein is essential for building muscles. I think that's not new to you. So if you don't get enough protein throughout the day, your muscles may start to shrink over time, resulting in feeling weak and unable to do the exercise you once excelled at. 

5. You get sick more often: 
Your muscles aren't the only things that are reinforced by protein. It is also needed to build all the compounds in your immune system. 
So if you catch a cold or infection more often, a protein deficiency may be to blame. 
Here another sign: You constantly get hangnails , because our skin is a huge immune organ as it protects us from the environment. Meaning, if your skin isn't strong enough, because you lack protein, you may start to notice cracks and tears, potentially exposing you to germs and leading to infections. 

So if you ever notice one or even some of these signs, you should definitely think about eating more protein!
Since I started my preparation, my protein intake increased a lot. Usually I caught a cold twice a month, I felt weak mentally all the time and I craved for sweets every single day. Now that I eat way more protein that in the past, I feel better, meaning more energized, my hair got stronger , but best of all, I don't crave for sweets anymore. 

That said, enjoy the rest of your week and get whey-sted! 

Mittwoch, 16. Juli 2014

Guilt-free Mug Cake

Finally I am back from the Electric Love Festival in Salzburg (Austria). Actually we arrived on Sunday, in the afternoon, but I was so exhausted from the festival and the road trip that I only wanted to take a shower and cuddle up in our comfy bed. That's why I didn't post anything since last Tuesday. But here I am again! 

Before my exam, I told you that once I finished studying, I will focus more on my blog and especially on my preparation. Well, I spend the last two days thinking about how to make my blog a bit more personal and dynamic, and suddenly I came up with the idea of baking something again. It has been a long time since I published my last healthy recipe. So while Ken and I will have our housewarming party soon, and while I love to bake healthy but delicious things, I thought it would be a good idea to give this recipe away for my lovely readers. 
I call it the 'Guilt-Free-Mug-Cake'. It is easy to make, you don't need a lot of ingredients, and it's super time-saving too! 
Your equipment 
Dry ingredients 
Wet ingredients 
After mixing, pouring the dough in your cup 
Put the cup in your microwave oven 
Tadaaa, now sprinkle some decoration over it! 
You can also take a smaller cup, like espresso-sized 

So here is what you need:

  • A Mixer
  • A Mug (normal size will fit perfectly) 
  • A bowl 
  • A Microwave Oven 
Dry Ingredients:
  • 3 tbs oats ( I already blended them )
  • 1/2 scoop chocolate whey 
  • 2 tbs cocoa powder
  • 1/2 tbs vanilla powder
  • Shredded nuts, or anything if you want a little decoration on the cake
Wet Ingredients:
  • 1 Egg (I opted for free-range)
  • 2 tbs olive oil
  • 3 tbs low-fat milk
  • Sweetener, to taste (I took 5 drops of liquid stevia) 
And this is how to make the mug-cake:
  1. Grab your bowl , which will fit all the ingredients. 
  2. Add all of the dry ingredients first and stir to combine
  3. Follow this with the wet ingredients and stir to combine
  4. Pour your dough in your cup
  5. Place in your Microwave Oven for about 1 to 2 minutes on high. Depending in how moist you like it, and how strong your oven is
  6. And, tadaaa, your mug-cake is done
  7. Now you can top your mug-cake with whatever you like, I took shredded hazelnuts.

Dienstag, 8. Juli 2014

Transformation Tuesday

Hey people! 
It's me again, with some super awesome news. Last week my boyfriend and I had our third check-up at our coach's and we made another improvements. We are both becoming more and more shredded, which makes me so happy and motivates me even more.
I can't wait until August , because that's when real shredding starts. Enough said now, let's talk the number for themselves:
  • First checkup - Beginning of June: 
Weight: 57,7kg
Body Fat Percentage : 27.9% 
Neck: 33 cm
Chest: 86cm
Arms: 28cm
Waist: 68cm
Hips: 89 cm
Thighs: 55cm
Calves: 36cm
Shirts Size: M
Pants Size: 38
  • Second checkup - Mid-june:
Weight: 57kg => -0,7kg
Body Fat Percentage: 24,6% => - 3,3%

No measurements here as I decided to only measure at the beginning of every month. 
  • Third checkup - Beginning of July: 
Weight: 56,3 kg => -0,7kg
Body Fat Percentage: 22,4% => 2,2%
Neck: 32,5cm => -0,5cm
Chest: 86cm
Arms: 27 cm => -1cm
Waist: 66cm => -2cm
Hips: 85cm => - 4cm
Thighs: 53cm => -2cm 
Calves: 36cm 
Shirts Size: S
Pants Size: 36

I really don't care anymore whether I am losing weight or not. I lost 5,5% body-fat in just one month, which I think is great. I look more shredded than last summer and I feel way better. I hope to lose some more fat until November, so that I will be able rock the stage.

Now to you ladies: 
Don't let the number on your scale affect your mood or your self-confidence. It doesn't matter whether there is a 7, a 6 or a 5 as long as you feel great and see improvements somewhere else.
Do it like me and take monthly measurements, it's way more accurate and you will feel better!

That said, have a nice day!

Montag, 7. Juli 2014

New in: Iso-bag

Finally my very own Isobag from Isolator Fitness arrived and I'm so happy about it.
I know that it's only an isolator-bag for my meals, but still, its awesome.
My boyfriend bought himself an Isobag a few weeks ago, and before then I didn't know that they are so functional, and I wasn't aware about how this bag could make my preparation easier. 

At the moment I am not that much on the go,because I still have to study (only 3 days to go!*crossingfingers*), but that doesn't mean that I am sitting at home all day long. I still have to run errands and after my exams even more . I also want to focus more on my preparation, my blog and maybe take up again an old passion after all that studying. Therefore this bag will definitely serve its purpose.

Here is the direct link to get a fancy and functional Isobag.

But before you make your order, let me review the bag:

Even though the bag just arrived, I can still write a short review as I already tried out my boyfriend's bag.
I ordered the bag here , which means that it was delivered in 3 days.

The quality of the bag's material is outstanding, just like the storage space. You can tuck up to 10 lunch-boxes, whether you want to stow big lunch boxes or little ones, they all fit in the bag.
12 lunch boxes and 3 cooling-bags were included in my order
The lunch-boxes are very handy because, not only can you reheat your meals in the microwave, but after returning home after an exhausting day at work you don't have to spend the rest of your day washing the boxes by hand. You simply put them in the dishwasher and relax on the couch. 
Great, isn't it?

Now you may ask yourself ' Can I leave my food in the bag without risking it to taint?' Yes you can! Maybe you don't believe me, but when I left for the Blogger-Business-Trip last week with my sister to Munich, I borrowed Ken's bag and my food was cooled the whole time. The cooler-bags were still icy after our 6-hours car-drive. So no need to worry.
To carry the bag you have the choice between wearing it cross body, on your shoulder or simply in your hand. Even if you bag is fully loaded, the pad on the shoulder strap achieves its purpose and you can easily walk along with your bag without feeling any pain on your shoulder.

Well that's it already. Oh, I also ordered another pack of  ice-bags. I thought that would be a good idea, especially when you forget to put the melted ice-bags in the freezer the day before.

Preparation is no longer the key... ISOBAG is!

Enjoy your week and make it great!

Samstag, 5. Juli 2014

No negativity allowed!

Hey there!
This post goes out to everyone who had problems to establish their new lifestyle.

There might come a point in your life where you realize that you don't want to live like this anymore because you figured out that your body is not a trash-can and doesn't deserve to be treated as one. You feel that you want to change your whole habits to become a healthier version of you. GREAT.
You are highly motivated and start reading about how to improve your eating habits, you learn all about clean eating, about weight lifting, you put together your own work-out program , like those you'll find on, and you feel ready to kick through this healthier lifestyle.

But then it happens... Your surroundings don't understand this sudden change, especially your parents, because ' You still look okay' and 'you are not fat.' They are worried because they don't want you to lose too much weight, they are afraid that you may enter an eating-disorder because they only want your best.

Try to state expressively that's it's NOT a diet but a lifestyle-change and that you want to live healthier.  To make it easier for them to understand your new way of life you can start by cooking them one of your new meals.
Prepare something delicious to show that you are still eating enough and that the food tastes great as well. Ask them to buy healthier food at the grocery store instead of pizza, burgers & co.
If this doesn't work, because they have no idea what's healthy and what's not, tell them that you would like to do the grocery-shopping by yourself.
This shouldn't mean that you have to pay out of your own pocket,because maybe you will be given extra pocket money just for your food.

Roughly the same goes for your friends. Give them some time to understand your new lifestyle, and,  same here, don't get mad at them when they don't get it at first and still want to convince you to eat   dessert, have a cocktail or spend a pizza-pasta-ben&jerries-night with them. 

But if your friends still don't understand it after weeks or even months and make fun of you every time you hang out with them, you will become very angry. 
If you are not yelling at them, you will be pissed inwardly. And I am not telling you that this is wrong. I can totally relate to those feelings as I went through this so many times. But don't make the mistake and drop everything, just don't! You have already come so far, don't let it be ruined by some lame jokes.

If they don't want to understand...FINE... if they don't want to change their eating habits...FINE... it's their body and they have to live in it.
But if they are constantly making fun of you , then tell them how you feel about it. Sometimes it's better to stop hanging out with such people. You really don't need that kind of negativity in your life. It will only tear you down, which is anything but healthy.
Certainly this sounds a bit mean, but hey...they just made fun of you, they didn't take you serious and they hurt your feelings, they maybe also killed your motivation for some days... That's what I call mean...

Don't let them tell you that you have an eating-disorder
Don't let them tell you that you will look like a man
Don't let them tell you that you have become addicted to the gym
Don't let them tell you that you are relinquishing some food

Good friends will try to understand what you are doing and will try to motivate and empower you, even if they might have no idea what you are doing. That's what I call real friends.

I know exactly what I am talking about, I have 'lost' so many friends because I changed my way of life, because I wanted to be a healthier version of myself. I am not saying that I am not talking to them anymore or that I banished them forever, but I simply don't hang out with them that much. And now that I decided to start competing, I realized even more who I can call a 'real friend'. It's possible that you will only have 5 friends left, but hey... a true friend is like a four leaf clover, hard to find but lucky to have.

I know that it's hard when you have to give up in some way on your friends, but if they don't want to accept your decisions, why do you need them in your life anyways if they only make fun of you?!

Don't let anybody tear you down,because if you want it,you can do it!

Enjoy your weekend!

Mittwoch, 2. Juli 2014

Powerwomen by Under Armour

Superwoman, Wonderwoman and Batwoman. Power-women the world and the gym needs. These funky sports-bras should provide you with the necessary superpowers to lift the hell out of your weights and kill your workout.

The sports-bras are from Under Armour,a brand which I personally like a lot. The quality is great for work-out clothes and their designs are super cool as well. The price tags are similar to Nike and Adidas. I can only recommend them and hopefully I can place an order at their web-shop soon as I also like their tights selection a lot. They're available here

So just do it girls and be your own hero!

Dienstag, 1. Juli 2014

July's Nomspiration

Hi Fitfam.
July is finally here which means summer,sun and fun and even if I'm, at the moment, not allowed to have some of these foods pictured in today's post I still wanted to share this month's nomspiration with you.

I think that eating more colorful is really important and I do hope that these pictures help you to make some healthy choices today. A bit of dark chocolate is of course allowed, I don't want to be too severe with you ;)

Enjoy this first day of July

Photos via Tumblr