Hotel Texel

Sometimes I see a lot of negative reviews on blogs...
It's great so I will read where I just NOT must go or must NOT buy. But it's negative...
And there is a lot of negativity in the world. At my work everything is negative also. You will never hear what you do well. Not that I must get a compliment for everything I do but a little bit more positivity can hurt nobody.
So this time I will write a review about our stay at a hotel in Texel where we were last weekend.

Texel is a beautifull island, the bad wheater was terrible but we had to see the whole island by car. Get on the lighthouse and had a visit to Ecomare.
Just get away from everything feels so great. It's just a very peacefull Island.

We stayed at Boutique Hotel Texel. I have made a reservation last Februari did not know that they would renovating and will open this April. So everything was new from the beds to chairs to the streets.

Boutique Hotel Texel offers the best of three worlds: luxuriously attractive rooms and suites, fresh authentic dishes from Texel itself and a unique Spa Woolness. All this in the middle of the island, a stone's throw from the Slufter nature reserve the Muy and 4 km from the seaside resort De Koog and the water village De Cocksdorp.

We've arrived and it saw just perfect, maybe to perfect because we had a dog with us.
I was a little bit scared that they would chase us away because of the dog. But when we are in our room they had a little bone for her and a list where you can walk with the dog.
The room saw very neatly. Just perfect for a weekend (or longer) out.

But what was the special thing at this place? Well it takes you just away from everything. It was quiet and the appearance ensured peace. The staff was also extremely friendly. They warmed up the food for our little baby girl, asked how our trip to Texel were. Interested about our little baby girl (well almost everybody out there were interested in her, specialy into her blue eyes). When we want to ask for a baby chair when we had breakfast, they allready saw us and bring the chair to us.
Breakfast was just simple but perfect and very tasty.
We had dinner there also at the restaurant.
Inspired by the seasons, celebrate local Texel products That are central in the dishes served at Boutique Hotel Texel. The tasty dishes are a perfect example of strength and simplicity.
Chef Martijn uses simple combinations to fully do justice to each ingredient. At Boutique Hotel Texel, we have a pure kitchen That brings the freshest local flavors to you.
Well it just tasted great and have pretty neat plates.

If you go to Texel I would definitely recommend this hotel.
Specially if you want to had a quiet time. There is a Spa and swimmingpool in the hotel to get more relaxation.

And I want to say: Big compliments for the staff. I think this must be said also.
They were so nice and friendly. Make the time to talk to you or others. Ask how your day was, how you have slept, if the room was ok.
I've just have nothing bad for them to say.
Just keep up the good work!

www.hoteltexel.nl

How many egg white/protein do you need?

We all know that our body needs protein to build some muscle. 

It's a very important nutrition for a sports person.

But the question is how many does your body need? Let me explain in to you.

Our body needs protein to gain muscle, with no protein no gain. So simple is that. Our body needs the right amount of protein to gain. If you work out a lot and don't get enough protein you have a change that your muscles will tear apart. Yes that sounds painfull right?

So make sure that you get the right amount of your protein. It can be from the eggs 1egg contains 6grams of high protein. But you can get it also from your shakes, veggies like; peas, spinach or brocolli. Meat like chicken or fish.

Make sure you spread your proteins during the day for the best result. And food rich of proteins makes you fell full so you will not get hungry after a couple of minutes ;).

So now the part how many you will need.It's a simple math.

You take the grams per kilo you need x your body weight.

If you not do sports you'll need 0,8 per kilo

Endurance sports 1,2 per kilo

And heavy weight trainers 1,8 per kilo.

Example:

You are a weight trainer and you'll weight 80 kilo's:

1,8grams x 80= 144grams off protein that your body will need to gain muscles per day!

Proteins is usefull for lot of things. People will lose weight of it because of the protein rich diet. 

Or like me you will gain some weight and get some muscles. You've got a lot of shakes perfect for every diet.

I've orderd mine at: 

http://www.bodyenfitshop.nl 

Perfect service, great advice, order before 10pm and you will have it the next day. 

So make sure you will get your proteins! 

Big change

I want to make a change...

Yes a change that will change my mood and stress level.

I'm done with all the negative people. So I've said it....

At work, at social media just every where around me.

There is a lot of negativity around the world so why make it worse to be negative?

Why must we backstab people?

Why complaining all the time?

I'm done with it...

"Some people can't function without being negative cuz bringing down others makes them feel better. If you think this is about you, maybe it's time to change."

People complain about celebs: kylie jenner's lips, Pink is to fat, Doutzen breastfeeding etc etc. Stop it! They are normal people too. Let them be happy with the things they do and love. Worry about your own life.

At my work it's a complete mess. People backstabbing eachother, being negative all the time, insucurity. Well I'm done with it... You want to complain, go to someone else! I'm at work becausr I want to work and not for a negative vibe.

It's just depressing me.

Now I will let it fade away...

"It's better for some people to not say nothing at all because It's always something negative coming out of their mouths !!"

On social media... Some negative post well ok it is possible. But not all the time.

"Wheee I'm to fat"

"Damn I hate my work"

"Omg I'm stuck in trafic again"

Well text that to someone else insteafd of sharing it on social media.

"Everyone has negative thoughts, pain & anger at times but seriously people if the only reason you have FB is to whine, bitch & complain.. GET A FREAKIN DIARY"

So who's doing this with me?

Being positive, not complaining to much and let's be happy and enjoy life!

Do the things you love and be with the people who cares about you. Let the others go away! 

I'm just done with all the negativity!

"Negativity is like a disease. If you don't get rid of it, it will consume you!"

My friend, my fitness pal

No I'm not talking about a gympartner I'm talking about a great app for your phone.

I've heard about this app for the first when I did my nails. My nail lady (so I call her to people ;) real name is Carla) talked about this app to loose weight.

I don't want to loose weight but I really want to know if I eat right.

I'm not that kind of type who counts calories all the time. 

But finding out if you eat enough protein and stuff is more my of my cup of tea ;). 

More information about the app:

MyFitnessPal is a free smartphone app and website that tracks diet and exercise to determine optimal nutrients and caloric intake for the users' goals. In a Consumer Reports diet rating,MyFitnessPal was rated the best free program (with 83 points) in overall satisfaction, "maintenance, calorie awareness, and food variety".

So you can say it's a great app that showd you what you eat and how many you eat.

You can add exercises, youre weight and goals to this. 

This is a great tool for me to see how many I eat and if I eat the right things.

So you can really see if you are eating healthy!

Just give it a try don't count calories count your macro's!

The end : 30dayabchallenge

And this is the end...

30day ab challenge completed.

Did you make it? Was it hard? Do you see progress?

I did not get the abs I wanted. But I'm closer to my goal.

Working out on regulary basis, keep on track what I eat with a great ab (more about that soon)

A slightly progress. Little bit leaner.

Started with a fat% of 12,5 and now I have a fat% of 10,3.

Now I will work out more and stay on track and motivated so I will get my goal 1day!

I've got a new challange....

The bikini body guide. I want to know if that really works.

Kayla itsiness or the kyala movement.

12 week program.

Ofcourse I will let you know hoe this thing works out.

I see a lot of woman with beautifull progress so we'll see.

Enjoy your Monday! 

Breakfast: oatmeal applepie

It's sometimes hard to eat breakfast.

Eat the same thing everyday.

So let's make it fun!

Here is an easy "applepie" madr of oatmeal.

What you need:

Oatmeal 45gr

150ml soy milk

1apple 

Tsp cinnamon

Drops of stevia

Preheat the oven on 180degrees.

Mix the stevia milk and oats together.

Make slices of the apple put them on top and sprinkle it with cinnamon.

Put it in the oveb for 20minutes.

Hmmm the whole kitchen will be smelling of applepie!

A great way to start your day!

30day ab challenge motivation

Hello folks,

Only 10 more days to go for the ab challange.
Don't give up. Just push yourself to the limit.

I'm here to give you more motivation to keep on going.

No excuses: "I've got no time, I've got a headache, I've got a kid screaming."

I've got a baby crying, work 30 hours a week, need some family time, was sick, had a eye infection and I'm still working out.

How? With my baby girl, when I wake up. And she love it.

Lay your baby on your legs, and do some crunches. And if you come up just give your baby a kiss. They will enjoy ;).

I've got a nice schedule for the 30day ab challenge (you can find on the internet also) but remember this does not mean you've got abs in 30 days but you will get leaner and get some stronger abs!

So nothing to worry if you don't see some abs popping out.
It's all about your fat % you can read here.
And anothe thing:
Abs are made in the kitchen.
And I'm not saying that you can't eat some chips, chocolate or whatever other junkfood.
I'm saying that you must eat 99% of the time healthy and the other 1% some junk stuff you like.
This way you can hold on a lot longer to your clean eating plan.

 Cheat days boost your metabolism and satisfy you psychologically. Knowing you can be a little looser with your diet, and be able to eat some forbidden of those foods will help keep you motivated the rest of the time to stay on track. Take the time to understand what a cheat day is, what it does to your body, and how to implement it, and you'll soon be bootable to harness a nice little weapon in the fight against fat.

So yes I eat also some candy at work from the jar, or eat some french fries but in moderation.

What you also need to know to get some abs is do some cardio also.
With cardio you will loose some fat and you will slim down a little bit faster.
Keep your abs always tightened. So you will work out while you doing the dishes or even if you are at work.

Good luck the last 10 days.
Here some motivation for you:

Foodwhalhalla Markthal

If you are a foody and you're Dutch or you are here in the Netherlands, you really must go to the Markthal in Rotterdam.

It's a foodmarket in a very nice designed building where you can live!

It's a very beautifull place with lots of food from different countries. 

You've got beautiful dougnuts and they are delish!

Chocolate, juicebar, nice snacks from Turkey, different meat. Nice looking cupcakes.

Lot's of fruit etc.

Every foody must love this.

There is an Asian or Dutch supermarket and nice restaurants where you can eat or drink.

In September Jamie Oliver will open his Italian restaurant there. 

I've bought some yummie dried fruit snacks and fresh fruit!

So if you are nearby Rotterdam just visit this place!

It's also nearby a shoppingstreet (koopgoot).

a healthy low fat Spice Cake

So it's have been a while that I have posted a recipe.
So it's time to try this healthy spice cake out.
LOW FAT!!!!

what you will need is:

1 egg plus 1 egg white
1/4 cup unsweetened applesauce
2 tbsp safflower oil
1/2 cup nonfat plain Greek yogurt
1 tsp pure vanilla extract
1 cup whole-wheat pastry flour
1/2 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp sea salt

Preheat the oven on 180 degrees.
In a medium bowl, whisk together egg, egg white, applesauce, oil, yogurt, vanilla.
In a separate medium bowl, whisk together flour, baking powder, baking soda, spices and salt. Stir egg mixture and pour into flour mixture, mixing until well combined.
Scrape batter into cake pan.
Bake the cake in the middle of the oven for about 30minutes.

You can also add some apple, pear or pure chocolate to this mixture.

Well enjoy your healthy treat.

At what fat% will you see abs?

The 30 day ab challenge is started. Hang in there don't give up!

Do you feel your muscles burn? Then you are on your way.

I hope you will see progress after 30days. Maybe you will not see it now, but try to take a picture now and after 30days then you will see the results.

Maybe not the sixpack you wanted thats about what your bodyfat % is.

I will tell you more about it.

You've got a sicpack all the time but maybe you don't see it becausr of the layer of fat that's on it.

But at what kind of fat% will you see your abs popping out?

First what is a normal healthy fat%

?

For men between: 15% and 25% 

And for woman between: 25% and 30%.

Our fat% is higher because we are build to give birth to a beautifull new life and our body needs fat reserves at that time.

If you want to see a sixpack your bodyfat must be below the 15%.  

Then it will be a lot easier to pop them out. With the right ab exercises and diet you will see them coming.

Hoe can you measure your fat%? 

At the gym they can help you. Or you buy a scale who can measure it for you or find someone who can measure it with the skinfold measurement.

This is my fat% and water%. 

So now more workouts and my abs are showing of this summer haha