Guilt-free Mug Cake

Hey!! 

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:

Equipment:

• 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.

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!

New in: Iso-bag

Weeeehh!

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!

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 www.bodybuilding.com, 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!

Life Lately

Just to show you what happened on my Instagram lately.

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!

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