Guest-post on the PumpUp Blog

Hey sweetheart

Here are the great news I told you about in my previous post.
I had the opportunity to create a guest-post for PumpUp's blog.
Maybe you remember the review I wrote a couple of weeks ago about the 'PumpUp App' ? Well, they also have a blog where they publish articles about fitness and health, recipes, spotlight stories and inspirational posts.

I also have a collaboration now with the PumpUp team, meaning that we planned that I create and write a guest-post, of course health and fitness related, for them once a week or once every two weeks, we will see...

I would be pleased if you would take the time to read my article on their blog (here). And of course to scroll through their blog as well, because they offer a great number of inspirational posts, stories and delicious recipes.

I wish you all a nice week and stay focused.

Sport by night

Hi there!

That's the original flyer

This article goes out to everyone living in Luxembourg or staying in Luxembourg at the moment. If you have already enjoyed the Spring-fair at 'Luxexpo' and don't know what to do on this saturday evening/night,you will definitely like this event! 

It's called 'Nuit du sports' ,meaning 'night of sports'. 

Different communities and organizers from Luxembourg have established this original sport-programm just for you! 

They offer about 200 different kinds of activities at 20 different places all over the country! 

A picture from last year

You can play Badminton, Giant Basketball, Waterball, Soccer,Jazz Dance, Zumba, Nordic Walking, Dart and so on. 

Or watch shows like Dog's Agility, Parkour, Aikido, Showgymnastics and many more!

Zumba activity an earlier edition

I think this event could be interesting for every one and from every age! 

I will definitely try to participate in this unique night-program. I have to work until 7 pm so I think I will still manage to have a look at some activities taking place in my community.(Stay tuned, I will surely write an article about how it was and maybe which games I played or in which activity I participated)

If you need information about the program or which activity will take place in which community, you can consult the official site HERE .

Enjoy your day!

Keep rollin'

Hey there!

Today is my last day of Nikki Sharp's 'stay sharp be strong' detox program and I wanted to have something different for breakfast.

So I was scrolling through my 'Following-list' and I clicked on Melina's Blog, ( She is new in Fitnessblogging too) where I found this awesome recipe! 

I know in Nikki Sharp's detox you shouldn't eat several things but hey , the ingredients I need to 'bake' the Dough-Roll are actually okay. 

Dough-Rolls , they look a bit weird but they taste like heaven!

So let's get started!

the ingredients you need

your equipment

zucchini-blueberry mix

egg-snow

your dough with vanilla powder

pouring it on the tray

your tray should be at least 1 cm deep

Et voilà! They have a weird color but they are so delicious!

What you need:

• 1 Bowl
• 1 Blender
• 1 Mixer 
• 1 Oven
• 1 baking-tray & non-stick baking paper

• 1 Zucchini
• 3 Eggs
• 1 bowl of blueberries
• Vanilla powder
• Stevia, or any sweetener you like

Directions:

1. Blend your Zucchini until it's almost a smoothie
2. Add only 1/2 of the Blueberries and blend them with your Zucchini
3. Make some 'snow' with the 3 egg-whites
4. Put your Zucchini-Blueberry mix in your bowl and add 1 yolk & mix
5. Now let it snow on your bowl and mix everything together
6. Then add some vanilla powder and some sweetener to taste 
7. Finally, pour your mix on the non-stick baking-paper, which should lie on a baking tray that's at least 1cm deep. ( You don't want to pour the whole thing on the floor!) 
8. Bake it for about 30min at 180° in the oven 
9. After that, take your dough out, let it cool down a bit. 
10. Cut it in pieces
11. Sprinkle the rest blueberries on it and keep rollin' rollin' rollin'...
12. ENJOY! 

5-Day Detox

Hello there

I don't know how you feel after these holidays, but I am bloated like a balloon!

Friday was still okay, even though I was still sick, I managed to eat healthy just like Easter Saturday. But then... on Sunday, I couldn't resist anymore. First of all it was my sister's 26th Birthday, which is already a very good reason to celebrate, so we had a huge Easter-Brunch at home. Looks awesome, doesn't it?

Our Birthday-Easter-Brunch at home. How can you resist this? seriously?

And as this wouldn't be enough, we went out for dinner the same day. As I already had my epic cheat meal but still felt miserable, I thought that a delicious pasta with shrimps and a piece of my sister's rainbow-birthday-cake would set me in a good mood again. Well not really...

My Dinner at the restaurant Pasta with Shrimps.

My sister's Rainbow-Birthday-Cake. Find the mistake.. I only realized it after we already cut the cake. whoops!

And finally,yesterday, on Easter-Monday we had Lunch at a nice restaurant and I even managed to eat somewhat healthy. 

Starter: Cantaloupe
Main Course: Shrimps in Garlic with Rice
Dessert: Strawberry Salad

As I have been eating so unhealthy these last few days and feel like a balloon, I decided to start the 5-Day Detox by Nikki Sharp, called ''stay sharp be strong'', to get rid of all the water retentions and cleanse the body inside out with FOOD!

This is Nikki Sharp, the creator of the 5-day detox program

For those who haven't heard of this, here some explanations and my sister's experience:

This Program is created by Nikki Sharp and includes :

• a shopping list
• all the recipes you will need for the 5 days
• a lot of information about detoxing : how to do it properly, what to do if you feel bad during the detox and the steps to set you up for lifelong success. 

One day, my sister came up with this program and asked me if it was worth trying. I told her that she couldn't do anything wrong with that, so she gave it a try. And after 5 days she lost almost 2 kilos , which was nothing but water retention, and several cm around her legs, hips, waist and arms.

So the Detox program hold up to its promise.

She not only lost some weight, felt better in her skin and lost her bloat but best of all, she got rid of these cravings for junk-food or sweets! I mean how fantastic is this? Seriously!

She repeats this 5-Day program once a months to cleanse her body and get rid of all the toxins. And every time she starts the program again, she tells me how good she feels and how her belly gets so much flatter again. I thought to myself that I need to try this too. Not only to see how it works on me, but to also get rid of my bloat, my water retentions and to cleanse my body.

Nikki Sharp, Click HERE to get the official site

Today is therefore my first day of Nikki Sharp's 'stay sharp be strong' program and I'm curious to see how I feel after 5 days. Of course I will write a post about my personal experience 5 days from now. 

But if you want more updates, keep a look out on my Instagram profile:

lifting_fairy 

Training when sick?

Hey there!

Just guess what... I caught a cold 2 days ago and I am feeling so damn miserable since then.Usually I don't care if I am sick or not, especially when it is ONLY a cold. But since I can hardly breath and I have to cough all the time, I think it's best for me if I take a little break. So no gym for me for the rest of the week. I know a lot of people, just like me too, that workout even though they are sick. But is it really OK to hit the gym when you're sick?

I would say that moderate physical activity is OK if you only have a cold and no fever. Exercise can actually help you to feel better by opening your nasal passages and relieving nasal congestion. But if you can hardly breath, like me, or if you have to cough all the time, I think it's still best to stay at home for at least 1 or 2 days until it gets better.

Like already said, exercising is OK if you only have a common cold, a runny nose , nasal congestion , sneezing or a minor sore throat. But you have to reduce the intensity and the length of your workout. For example instead of going for a run, take a walk.

I don't recommend to workout if you have something like chest congestion, hacking cough or upset stomach. And I highly advise NOT to workout if you have a fever, fatigue or widespread muscle aches.

But just let your body be your guide! If you have a common cold but still feel so miserable, just like me, stay at home and take a hot bath! It's better for you and your body to recover. If you are about to feel better you can resume your normal workout routine again. But to be 100% sure, go and see a doctor.

When I got a cold I take a cozy hot bath with a magical fairy combination of these two. Awesome!

But remember!

If you are sick but still want to workout, make sure to reduce the length and the intensity of your workout as your body is already affected. You could risk to catch a more serious injury or illness!

If you are sick too, get well soon and have a nice 'recovery-weekend' !

Fitfriday: 1 Step closer!

Hey fitfam!

Finally, it's Friday! Which means week-end! Awesome! Have you already planned something for your weekend, or just recovering from the week's workout, or are you still going to workout?

I had to take a break from training because I caught a cold. Dammit! I can hardly breath, so no gym for me since Wednesday...

Even though I feel a bit miserable, Ken (my boyfriend) and I had our first check-up at Jean-Marie's yesterday and it was better than expected.

First of all , what I like most about him is that he is 100% honest, in luxembourgish you would say ' From the lung to the tongue'. Which means if he thinks that you still look flabby, he says it outright. This made me a bit timid when I first met him, so for yesterday's check-up I was kind of , let's say, 'nervous'.

I didn't know what he would think of my current form, but worst of all what would he tell me?!

So when it was time to check my form he was quite satisfied, even though I wasn't sticking to a concrete diet or training plan. He thinks that my overall muscles are very proportional and that there won't be any problem to be ready for this year's winter season competition in 'bikini class'. Already, wow! This motivates me even more! ( Ego booster hehe)

That's Jean-Marie, he looks quite scary but he is such a nice person!

I think you can have an awesome coach who will prepare you very well for your competitions, who will give you a great training and diet plan by which you can achieve great progresses. But I think it is also important that you feel comfortable with your coach. Most coaches aren't interested in what you have been eating before or how you have been training before. They simply ask what your goal is and then they develop a program for you, mostly in the gym. I mean how 'personal' is that...?

J-M is the one on the left. 

But J-M. is different. He asks you in advance to write down your eating and training habits for one week and then hand it to him. On this paper you list everything you eat and how you train, which supps you take, how often and how much each day.

Then, when you meet again, like Ken and I , he asks you to visit him at HOME! That's what I call personal!

He goes through the list and again asks you exactly if you have sticked to this or not. He takes care of your eating preferences(like; I can't eat raw or cooked paprika), how your working shifts are and when you have time to hit the gym.

J-M during a competition! Great form!

I am honest I couldn't imagine a better coach than J-M. He has a lot of experience in coaching athletes for competitions as he has been competing too and while he is the president of the NAC Luxembourg federation, he is well informed about the criteria and the judgments for the several competition-classes.

I finally got my License! YAY!

So now that I finally got my license for the competitions, I can't wait to get my diet & training plan, which J-M will set up now, to get started. Looking forward to rocking the stage with a badass form in winter!

Stay tuned!

Motivation kicking ass!

Yo, Whatup!?

Today I am a bit 'rude' , just as this awesome Instagram profile @thugkitchen.

I love scrolling through this profile as it is funny to read but motivational and informative at the same time.
Usually you see beautiful pictures of perfect dishes with 'social' quotes and sayings,but this profile is just straight and simply gonna kick your ass!!

I think I let the pictures speak for themselves and you will understand what I mean!

Have a nice f***ing day !!