Fitness 2.0

Hands up who's guilty : You enter your gym, while tying your nikes you check-in on Facebook, take some gym-selfies in the changing room and upload them straight into your Instagram and Facebook wall. Then you spend some more minutes looking at your social media to see if you received a new like or comment and then you're read to go hard... seems pretty normal to you, doesn't it?
May I call this fitness 2.0?

But let's go back to the early 2000's...
People hit the gym and the only thing they worried about was the quality of their training-routines. A fully-charged mp3 or mini-disc and headphones were a bonus.
A bottle of water, a towel and gym-clothes were the only thing a sports-bag contained. People didn't worry about their gym-outfit back then, even if it was the same from previous workouts because 'I will sweat anyway'--- What mattered was that it was comfy and somewhat functional.

These days, the tights are perfectly matching the sneakers,the ear-buds are color-coordinated with the smartphone-case and the neckline of the guys' tank-tops are lower than the ones teenage girls wear to go out at night.
Tracking workouts, meals and simply the everyday-life on the phone has become a routine to many.  Let's turn to the  #firstworldfitnessproblems :  You forgot to start your running-app while you worked your butt off on the treadmill, damn, how are you supposed to share this on Facebook now...?
Never mind, let's take a post-workout selfie instead, this will get you some likes anyways. 

Isn't it insane how our behavior has changed over the years?

Marketing and PR agencies found a new niche to sell all types of fitness-related items, because after all fitness has become a trend. And as we know, people automatically spend more money on something if it's considered popular. Entire gym-outfits, fitness-apps, accessories, eating- and training-plans are sold more than ever before. Just look around you :no matter what and where, there is ALWAYS a 'sports-edition' Even McDonald's now has a 'sports menu' which I find to be absolutely ridiculous.

However, the only difference between now and then is, once again, social media.
Back in the days, you didn't know if your friend was working out in the same gym as you until you met him there. Today, you can 'check-in' at your gym and let people know when and where you are hitting your sessions. You can even tell them through your phone how many reps you did.
In fact, the fitness-lifestyle has always been there, but it has become way more popular and exposed over the years.

In my opinion, it doesn't matter if people consider this kind of 'exposure'  good or bad.
Fact is: As long as it keeps you motivated, it serves its purpose. You can have the best training-program and the healthiest nutrition, but this doesn't help you if you are not motivated at all. Motivation is the key that helps you reach your goals.

Of course, there are always people that want to see you fail, but I am sure that you have friends that celebrate your success and push you with the one or other like or comment?

I don't mind if people like this current trend or not, because anyway, it has a very positive impact on everyone of us.
I am happy about every single one of you who works out and wants to get a healthier life. As long as social media helps you to keep going and stay motivated, go ahead.
While we're at social media: Don't forget to use‪ pumpingfairy to find the motivation you need.

let's go for some gymselfies

 

Breakfast, important or not?

Hey my dear!

How do you usually start your day? Do you like having breakfast or do you skip your breakfast because you don't have the time, or just because you are not hungry in the morning? I love to have breakfast, for me sleep is like a time machine to breakfast, awesome! It's my favorite meal of the day , not only because you can eat so many delicious things but it is also the most important meal of the day!

But why is breakfast the most important meal of the day, you may ask now? 

Let's have a closer look:

• Having breakfast in the morning is important because if you eat breakfast, you are most likely to lose weight. And with 'breakfast' I don't mean having breakfast at Mcdonald's or having a piece of cake at Starbuck's. I mean having a REAL breakfast, like wholewheat toasts with salmon, chicken-breast, an egg, peanut-butter, honey and so on. If you need some ideas for a HEALTHY breakfast click HERE.

• Having breakfast is a good way to get your metabolism working better for the day. If you eat in the morning, your body tells your brain that you are going to need to start working to digest it which wakes up the system and warm ups your metabolism. So you are ready to steady!

• If you skip breakfast, your body still thinks that it needs to keep its energy because it isn't getting any through nutrition which actually slows down your metabolism , which then results in a decreased amount of calories burnt during the day. 

• Plus, if you don't have breakfast, you are more likely to fail through the day because if you don't feed your body for several hours, like from 8am to 12pm, you maybe turn into a grumpy-cat and already get hungry early in the day. Then, when you are going to have lunch, you mostly choose something high in fat and calories to satisfy your cravings. And again if you then can hold out until dinner without eating anything, you are more likely to snack the whole evening.Not good at all!

• I don't know how you feel when you haven't eaten for breakfast, but when I have to skip my breakfast I can get really grumpy and pissed off, especially as long as I don't get to eat anything. So by having a good breakfast it is a bit easier to stay in a good mood as you don't crave for some fatty foods or whatever. So by having a healthy meal in the morning, you help your body to control your blood sugar levels through lunchtime, which plays a vital role in your mood. Believe me! When I skipped breakfast and went right to school I was so damn grumpy until lunch time and I could hardly concentrate in class!

• So now you may be saying, ' But I don't have the time to get up and have breakfast' or ' I am working shifts , I don't have the time or I can't eat '... Well how do you think bodybuilders or fitness athletes are supposed to eat enough and balanced? RIGHT! They prepare their food and put it in boxes! If you are searching for such boxes click HERE. 

• Now that you have no excuses at all, get your little butt up a little earlier than usual and prepare yourself a healthy meal! 

• If you really don't have the time to prepare something the morning itself,prepare yourself a smoothie the day before, which you can drink while driving to work or to school, but don't cause an accident, that would be a very unhealthy breakfast!

Have a nice day and enjoy your breakfast !

Good vs. Bad Fats

Good Morning everyone!

How often have you been told that a low-fat diet is the key to losing weight, managing cholesterol or preventing health problems? I bet more than once, right? But it is not only the amount of fat that you eat that matters, it is also the type of fat that matters. 

Bad fats increase cholesterol and the risk of certain diseases, whereas good fats actually protect your heart and support your overall health. Some fats are essential for physical and emotional health. In today's post I want show you the difference between good fats and bad fats.

Let's start with some common myths about fats:

• All fats are the same and are therefore bad for you:

FACT: The only fats which are bad for you are trans fats and some saturated fats because they raise your cholesterol and increase the risk of heart diseases. Whereas monounsaturated fats and polyunsaturated fats are good for you. They lower your cholesterol and reduce the risk of getting heart diseases.

• What matters the most is lowering the amount of fat you eat:

FACT: What matters most, when it comes to cholesterol and health, is the MIX of fats you eat, not the actual amount. The key is to eat more good fats and less bad fats.

• Healthy is equal fat-free:

FACT: Many fat-free foods are high in sugar , refined carbs and calories. So eating a lot of 'fat-free' products doesn't mean that you can eat as much as you want, if you care about your waistline.

• The key to weight-loss is a low-fat diet:

FACT: The only key to weight loss is cutting down on the calories you don't need. And since fats are filling, they can even help to curb overeating.

• Body fat is equal body fat:

FACT: Not every body fat is bad.What matters is where you carry your fat The health risks are bigger if you have body fat around your abdomen. A lot of belly fat, which is stored below your skin, and surrounding the abdominal organs like the liver , which is closely linked to insulin resistance and diabetes.

Here a list of the GOOD FATS:

• Monounsaturated fats:

- Olive oil

- Canola oil

- Sunflower oil

- Peanut oil

- Sesame oil

- Avocados

- Olives

- Nuts like almonds, peanuts, macadamia, hazelnuts , pecans and cashews

- Peanut-butter

• Polyunsaturated fats:

- Soybean oil

- Corn oil

- Safflower oil

- Walnuts

- Sunflower,sesame and pumpkin seeds

- Flaxseed

- Fatty fish like salmon, tuna , mackerel, herring, trout and sardines

- Soy milk

- Tofu

These fats are GOOD for you as they protect and improve your heart, your cholesterol and your overall health. 

Here a list of the EVIL FATS:

• Trans fats:

- Commercially-baked pastries, cookies, donuts, muffins, cakes, pizza dough

- Packaged snack foods like crackers, microwave popcorn and chips

- Stick margarine

- Fried food like french fries, fried chicken, chicken nuggets or breaded fish

- Candy bars

And a list of rather QUESTIONABLE FATS:

• Saturated fats:

- High-fat cuts of meat from beef, lamb or pork

- Chicken with the skin

- Whole-fat dairy products like milk and cream

- Butter

- Cheese

- Ice cream 

- Pam and coconut oil

How many fats do you actually need?

This actually depends on your lifestyle, your weight, your age and most of all the state of your health. This is what the USDA recommends:

- Keep your total fat intake to 20-35% of your calories

- Limit saturated fats to less than 10% of your calories, which would make 200 calories for a 2.000 calorie diet.

- Limit trans fats to 1% of your calories, this would make 2 grams per day for a 2.000 calorie diet.

Now if you want to cut down on the bad fats, I got some good alternatives for you.

- Butter             ->               Olive oil

- Cheese            ->               Low-fat or reduced-fat cheese

- Red meat        ->               White meat (chicken or turkey)

- Cream            ->                Egg whites, and egg substitute or tofu

- Ice cream        ->                Frozen yogurt or reduced fat ice cream

- Whole milk    ->                Skim or 1% milk

- Sour cream     ->                Plain or non-fat yogurt

Smoothie's benefits

Hello everyone!

As you may have noticed, Spring is coming slowly but surely, and Summer isn't far behind. And what is the best way to enjoy a warm spring or summer breeze? Exactly with a delicious and yummy smoothie!
I prefer to make them myself,  it is the best way to know the exact ingredients of your smoothie. If you buy them in a shop , I mean in a bottle, they are mostly full of sugar and other things you don't even know or have never heard before. Maybe not even 50% of the smoothie are fruits, who knows…?
Making smoothies yourself also prevents fruit from going to waste and it is the most delicious way to nourish your body with essential nutrients. The only thing you need is a blender, fruits you like and a base like any kind of milk, water or yogurt.

For example two smoothies I did myself:

A very easy-to-make strawberry-smoothie

What you need:

• Oranges
• Strawberries

Directions:

1. Press some orange juice
2. Blend the strawberries and mix with the orange juice
3. done!

Another easy-to-make berry-smoothie:

What you need:

• Greek Yogurt
• Strawberries
• Raspberries
• Blueberries
• 1 Banana

Directions:

1. Blend your berries and you banana
2. Mix with the greek yogurt until smooth
3. done!

This one is called a traffic-light-smoothie because it has the colors of a traffic light, green, orange/yellow and red 

What you need:

• 3 Kiwis
• 2 Mangos
• 4 to 6 Strawberries
• 1 Handful of raspberries

Directions:

1. Blend the ingredients separately, except the strawberries and the raspberries
2. Fill in the kiwi-smoothie in your glass
3. Fill in the juicy mangos
4. And last but not least the red berry-smoothie

If you want your smoothie to look like a rainbow try this one:

What you need:

• Oranges
• Blood oranges
• 1/2 Pineapple
• 1 Mango
• Strawberries
• Raspberries
• Blueberries

Directions:

1. Press some Orange juice and some Blood orange juice
2. Blend the pineapple and fill in your glass
3. Blend the Mango and mix with your orange juice and add to your glass
4. Blend the Strawberries and mix with orange juice , fill in your glass
5. Blend the Raspberries and mix with the blood orange juice, add to your glass
6. Blend the Blueberries and mix with blood orange juice, finish your glass by adding it
7. Make sure that the different fruit layers are thick enough so that they don't mix with each other!

• Benefits:

1. Vitamins and Minerals:

- Citrus, berries, tropical, drupes, pomes and melons contain a lot of minerals an vitamins. 

- Citrus fruits ( grapefruits, oranges, limes, lemons and soon) ,Tropical fruits (papaya, kiwi, pineapple, avocado, coconut, bananas and mangoes) and Pomes fruits (apples & pears) contain a lot of Vitamin C, which helps your immune system, a lot of potassium which is important for a good heart function and a normal blood pressure, and folate that promotes healthy cells. 

- Berries, like blueberries, strawberries, blackberries, raspberries, cranberries and grape, contain a lot of antioxidants which help decreasing inflammations and diseases.

- To help your visions and immune system function properly you need beta carotene which you will find in cherries, apricots, peaches and plums.

-Watermelons, cantaloupe, honey dew and casaba contain a variety of vitamin C too.

2. Fiber:

-If you want to reach the recommended intake of fiber (25 gram for women and 38 gram for men), drinking fruit smoothies is a good source. One serving of fruit normally contains 2 to 4 grams of fiber. Blackberries, pears and apples have the highest concentration of 5 to 7 grams per serving. This fiber found in fruit helps slow digestion and may also control blood sugar and lower cholesterol.

• Smoothie Base:

If you create your own smoothie you are free to choose your base. You can add water, any type of milk (almond milk, hazelnut milk, coconut milk, soy milk) , yogurt or even juice, I prefer fresh pressed orange or blood orange juice. If you want a low-calorie smoothie than I recommend you to choose water or low-fat milk or yogurt for your base. For hot spring or summer days you may also add some crushed ice or simple ice cubes. 

• Smoothie Tips:

If you are trying to lose weight I recommend you to use a smoothie as a meal replacements, not an addition. For example drink a dairy-based smoothie for breakfast or a water-based smoothie as a mid-morning or mid-afternoon snack. Fruit smoothies can be a very healthy additional to your mean plan as long as you maintain portion control. 

Tea benefits

Hey there!

I think that everyone is well aware what tea is, am I right? Some might think that drinking tea is only for old people... Well I'm gonna show you in today's post that drinking tea does your body good and that you will be ready to change your order after having lunch or dinner.

Here are the TOP 10 Health benefits of Tea:

1. Tea contains antioxidants which protects your body from the ravages of aging and the effects of pollution.

My tea-cooler containing Mango Tea by Teas& Sweets, get it here

2. Tea contains less caffein than coffee. An 8-oz cup of coffee contains around 135mg of caffein whereas tea only contains 30 to 40 mg per cup. So if drinking coffee gives you jitters, causes indigestion or headaches, I'd switch to tea.

Winter-pastry tea by Teas& Sweets ( my favorite in WInter), get here

3. Tea can reduce the risks of a heart attack and stroke.Drinking tea helps your arteries to stay smooth and clog-free , just as a drain keeps your bathroom pipes clear. A 5-year study from the Netherlands showed that 70% of the people who drank at least 2 or 3 cups of black tea daily lowered their risk of a fatal heart attack , compared to non-tea-drinkers.

Raspberry-Choco tea by Teas& Sweets, get here

4. Tea protects your bones just as milk does. Research revealed that people who were drinking tea for more than 10 years had stronger bones than the non-tea-drinkers.

Thyme tea, perfect for treatment for respiratory diseases

5. Tea gives you a sweet smile.It's the sugar, that you add to your tea, which is the main cause for bad teeth. Tea itself contains fluoride and tannins which may keep plaque at bay. So if you drink unsweetened tea and brush your teeth regularly you will have healthy teeth and gums.

Ginger tea by Tee Geschwendner, see the variations here

6. Tea boosts your immune system. It will help  fight off infections. Research showed that tea-drinkers have a higher immune system activity than the coffee-drinkers.

Almond-Popcorn Tea by Tee Stricker, get here

7. Tea is a good protector against cancer due to the antioxidants found in the tea. There are enough studies that show the potential protective effect of drinking tea. Better switch your coffee for tea.

Herb-Tea by LR Figuactiv , contact me if you want to order here

8. Tea helps you to stay hydrated.  People always thought that caffeine beverages couldn't contribute to our daily fluid requirement because you have to pee a lot. However, recent research has shown that the caffein really doesn't matter. The only time caffeine becomes a problem  is while drinking too much, like 5 to 6 cups at a time.

Rose-flower-tea by La Via del Tè

9. Tea is calorie-free. Tea doesn't have any calories, except if you add sugar or milk to it. If you're looking for a satisfying non-caloric beverage, tea is a top choice.

Black leaf tea, by La Via del Tè

10. Tea increases your metabolism. Especially green tea increases your metabolic rate. Over a years' time you could lose up to 3 kg just by drinking green tea.

Green-tea-mango, by Teas & Sweets, order here