Why Fit Shaming?

Got some nice gains I think

Recently there has been a huge push for women to love their body and to be more positive about them.

Which is totally awesome. I think the worst thing you can do is making fun of somebody else whether they are overweight or totally muscular.

Here are some things I was told myself and what I think about them:

• Some people think it's okay to call 'us' (bikini/fitness/physique-athletes) gross just because we are more muscular. Calling someone 'gross' while that person isn't doing something 'gross' makes you an idiot. 
• It's not unusual that I get asked to eat something, like junk or 'just that little bite' of a muffin. Why do you feel the need to interrupt my diet? Mind your own business and food and don't bother me and my meal plan. 
• 'This can't be healthy...' Yep, I'm sick of that one. We are always working out too much, taking too many supplements , maybe we're also injecting some stuff,who knows? While athletes have a low body percentage they can still be healthy and active. You call athletes unhealthy just because they have less body fat, but what about people eating junk and refined sugars all day? Is that healthy?
• Of course everybody has their preferences, which is good, otherwise it would be a bit boring. BUT telling a fit women she looks like a man or unattractive just because she has a shredded body is just plain stupid and you probably don't have the intellect to realize how awesome we are.
• If you lift, you probably have heard these sentences at least once:

' I don't lift, I don't want to look like that'  

Well sweet-heart, if you want that 'fitness model' body you probably have to hit the gym. 

' I don't like muscular men' 

Stop lying! I am sick of girls saying they don't like men with muscles. Because EVERY TIME we are on the road as a team, meaning with our bodybuilders, the boys get the craziest and flirting looks ever. 

'That guy is probably a douche'

Where does this fuzz come from that bodybuilders or athletes are stupid, have no intellect or are brainless? I know many athletes that have more intellect than 90% of those people judging them.

• Why can't we just be whatever we want to be? Either we are too skinny, too fat, too muscular, too blonde, too women, too alive or whatever. This is an unfortunate truth. And you know I'm right.
• Saying that she has lost her boobs because of the sports is like saying she has big boobs because she's fat. Women say things out of jealousy. However,there is seriously no damn reason for women to hate on each other. Chicks before dicks, right? 
• Overweight people have probably also received backhanded and cowardly compliments like 'You're so pretty for a girl your size'. Now athletes seem to get them too. Here are some of them:
  
  
  ' I wish I had your commitment. It's so impressive, but I don't want to spend my free-time in the gym. But I totally respect you'
  'Some people think female lifters are manly, but you really embrace your muscles, great thing for you!'
  Do you really think we are THAT stupid and naive?

• Talking about 'free time'. Why the hell do people keep commenting on how long we are staying in the gym and losing our 'free time'? Helloo... the gym IS our free time. It's OUR place where we can switch off the world from your bulls***, from everyday worries and simply enjoy and love what we're doing.Why is it o.k for every kind of hobby to spent hours and hours on it, but when it comes to your own health and body improvement it's just 'too time consuming'. BLAH.

Shaming should never happen. Basta.

In our world of fitness and meal prep, we should celebrate those trying to be healthy. For the out-standers that feel the need to comment how a muscular woman has probably a dick or how a guy looks like he injects , you have no damn clue how many people start lifting just because they have been bullied. 

If you like lifting heavy ass weights, don't listen to the nay-sayers and build your own body.

proud of my booty gains

If you conquer your mind, you conquer the world

Gym-Weekend

Team Powerfood's J-M.B

I hope you all had a wonderful weekend even though the weather wasn't the best here in Luxembourg. 

As for me, my weekend was pretty productive. 

Usually I take my rest days on Saturday and Sunday that have more time for important things like chilling on the couch and thinking about the gym... #gymratproblems.

But as I couldn't workout the first two days of the week and didn't want to skip two training days I worked out this weekend.

On Fri-yay the gym is always so empty which is of course good for me. Empty gym,happy me. So I had all the place and equipment to myself to hit a great upper body workout consisting of biceps, triceps and side delts. Right now I am focusing on my upper body ever since I realized that my back and legs are my strong points and develop pretty fast. And you know what they say about your weak-points?  

' Work on your weaker spots first '

Saturday consisted of a high-reps/low-weights leg session. As I said, they develop quite fast. 

Sunday was my favorite workout day of the week because the whole Team Powerfood's J-M.B came to Factory4. Seeing my teammates again and exchanging experiences and talking about the different training methods felt really great. 

The looks we got from the few other people when we entered the gym were priceless. It was one of those 'Walking-in-while-there-is-an-explosion-in-the-back' kind of moments haha. Of course we have some great bodybuilders and athletes in our gym too, but when an entire team arrives, then this can be pretty impressive I think. 

While the boys hit an intensive shoulder and back workout, the other focused on legs and I trained my biceps, triceps and shoulders (side&back). 

After our routines, we , the girls, decided to do a little bikini-posing workshop since the dance hall wasn't occupied. Sammie and Anne, our new aspiring bikini athletes, did pretty well and I think it won't take long until they get the hang of posing. For their first posing workshop ever it was really good, considering that the boys had to joke around in the back which made it very hard to focus. I think a posing-workshop once a month should be enough to get the perfection as both of them have a great body control. 

To finish this great day, we went to a Chinese restaurant, named Belle-City in Dudelange, to devour (almost) all the sushis from the sushi train.Speaking literally...

Unfortunately, we weren't complete as some of us had to work or already started the preparation for the autumn season. But there will be more occasions to empty the sushi train muaha.

Wishing you an excellent new week with lots of motivation and success. 

After the gymsession, ready for suhi

How to stay healthy on vacation

Many people are working out the entire year only to that desired bikini body for the upcoming summer vacation. Of course summer vacation sounds super nice, especially when you're on the road for fun and have booked an all inclusive hotel where you have to worry about nothing.

But isn't it a bit contradictory that you change your eating habits BEFORE you go on holiday and tend to completely forget about in DURING your holiday? Of course you're on vacation, but does that mean that your efforts don't matter anymore? 

How can you make your trip healthier?

1. Do your research before booking: 

• Find out what type of bars/restaurants are near your hotel and which ones serve the type of food you want and need.
• If you want to scale your food, book a room with a small kitchen or an apartment
• Find out where the best and nearest grocery store is (especially if you don't get lean meat or something similar in the hotel)
• Pack healthy snacks (more here)
• Limit your alcohol intake while lying at the pool or on the beach. A juice, e.g fresh lime juice, is healthier,way more refreshing and much more thirst-quenching.

2. Be Active:

• Book a hotel with a nice fitness area and a huge sports-program or check the surroundings for a nearby gym. 
• Unless you're wearing high-heels, try to walk everywhere. (except when it hot as hell outdoors,don't want your circulatory system to crash down ). Walking to the restaurant in the sunset with your beloved can be much more romantic then taking the cab, plus you get to see the city. 
• Move in the plane. Long flights can be very boring and get the blood stuck... Therefor stand up at least once every hour. Stretch out a bit in the aisle and do some movements to keep the blood flowing.

3.  Chill out: 

• AsI said, long flights can be challenging, especially when you have a crying baby on board. Lean back and try to 'meditate' a little and try to switch off the 'world' to get rid of that inner stress.
• Bring your headphones. Listening to music makes it easier for you to chill and you don't get upset because of a crying baby or your neighbor listening to heavy metal music. 

4. ZzZzZz:

• Don't go out the day before you leave for vacation. A stressed and tired body is the worst thing on a holiday-trip. 
• When you had a long flight, get some sleep once you arrived at the hotel. (or latest when your room is ready)  

5. Water: 

• I suppose that you're on the way to a 'beach'-holiday. So remember to have at least a little water bottle with you all the time to stay hydrated
• Don't forget your water intakes during your flight as well. Planes always have very low humidity which causes dehydration and dry skin.

6. Boost your immune system BEFOREHAND: 

• Airports can be super crowded, the air quality is terrible and filled with bacteria and viruses. Therefor, a hand sanitizer is an absolute must-have before and after hoping on and off the plane. 
• Don't forget the basic medications (syrups, nasal spray, anti-diarreh  etc)

 Now that you're well prepared for your holiday, I wish you a good trip and enjoy the sun.

Eat your stress away #2

After discussing the impact of stress on our eating habits and giving you some tips in theory, we are now taking this into practice.

Here are some useful tips to improve your eating habits even whenyou're totally stressed.

• Breakfast: 

NEVER skip breakfast. It's the most important meal of the day which should give you energy and great fuel throughout your day. (more here) If you are really on a rush, just grab a fruit and slice it into your yogurt. 

• Lunch and Dinner: 

Try to include healthy stuff like oven baked potatoes , tuna, sushi (more here) , vegetable soup, salad, or the healthy meals from fittaste (more here). When you're having lunch with you collegues during lunch break in a restaurant, try to opt for healthy choices instead of a cheese packed pizza or pasta which will only make you crave for sugar afterwards. 

• Snacks: 

Keeping your metabolism on the run and sustaining your energy calls for a little planning (more here). To get some good fuel, you may bring a banana, yogurt, nuts or raisins instead of a snickers or a sugar-packed industrial 'muesli'-bar. 

• Beverages:

As described in the first part of this post, you may remember that caffeine-drinks isn't the right way. Drink more water to avoid dehydration and protect your kidneys. Or, 100% fruit juice or herb teas to get some minerals and vitamins. 

• Supps: 

To replace the nutrients depleted by stress, you may consider supplements like B or C vitamins, calcium, magnesium or zinc. Herbal supps such as aloe vera (more here) and lemongrass (more here) help to digest properly, just as ginger, fennel, mint, dandelon and meadowsweet teas.

After considering these tips, you should notice the benefits within days already. If you still feel stressed and nervous inwardly, I highly advise 'Bach' flowers which are also available without prescirption as it's homepathic.