My total health journey: Summer 2019

Hi guys! Today is the day that I reveal my end results from 5 months of eating clean and working out! Let’s first talk about what I changed in the past month/ month and a half, that helped me reach my goal. I lost around 5 kg since January in a very sustainable way that gave my body and lifestyle time to adjust. This way I can maintain my lifestyle. It was not a CRASH DIET or something like that. Let’s dig in to the details!

Food

The last time that I posted, I was still eating carbs. But since then I changed up my diet. I decided to not eat carbs and switch my energy source to fat (healthy fats). This had a big influence on my body and the changes really started to happen from this point on. At first it was very hard to not eat any bread or pasta anymore, but now I’m kind of used to it and I also really like it. It also had a very positive effect on my bloating and I felt more energized. This probably because I also ate more vegetables. I also decided to drink 2 liters of water every day, at least, and drink as little coca cola zero as possible throughout the week. Besides all of this, I only ate berries as a snack and didn’t eat anything past 20:00. 

Fitness

I made the most changes in my fitness routine.

  • I changed up my cardio a lot more! I started doing 40 minutes on the elliptical machines and 10 to 15 minutes of walking on the treadmill. This turned out to be around 500 calories burned each time. If I still had some time left I’d also do some ab exercises. (Around 70 calories). I tried to do this 3 times a week, at least!
    • Usually I do my ab exercises in a 40-10 interval training kind of way. I changed my routine up a bit and included some more lower ab exercises and weights.
    • In total I did around 10 exercises
  • When I wouldn’t be able to go to the gym in the weekends I did HIIT workouts! I used to do exercises with blogilates on youtube, but since I wanted to change up my routine I made some HIIT workouts for myself. This is what I usually do:
    • HIIT workout example
      • 40 seconds on – 10 seconds off for each exercise!
        • Squats
        • Jumping Jacks
        • Burpees
        • Lunges
        • High knees
        • Lunge kicks right
        • Lunge kicks left
        • Soccer runs
        • Butt kicks
        • Squat to side kick left
        • Squat to side kick right
        • Plank
      • I did this circuit for 2 to 3 times depending on how much I could take that day. AMAP (As Much As Possible)
    • After my HIIT workout, I’d usually also do an ab routine HITT workout, as I mentioned earlier (You can also look at my other post for an example on this)
  • On the days that I didn’t have the energy to workout, I decided to walk with my dog. I tried to walk for about 5 km every time at a speed of just under 6 per hour. This turned out to be 300-400 calories per walk!

I noticed that doing a lot more cardio did the trick! It helped me burn that belly and muffintop fat a lot! But I also did a lot of muscle and body weight exercises to change up the cardio, this helped me boost my metabolism and not only helped me lose weight but made me look more toned!

These are my most pro tips for weight loss! 

  • Drink a lot of water (2L a day)
  • Try to cut the carbs when you want to lose belly fat! Change it up with healthy fats but don’t overdo the fats.
  • Don’t eat to much tropical fruits, they contain a lot of sugar. I eat a lot of berries instead
  • Cut the sugar intake
  • Eat enough proteins such as chicken, …
  • Do a lot of cardio if you want to loose fat, but don’t forget to also start with body weight exercises such as squats (f.e. implement them in HIIT workouts). This way you also build muscle and your body will look more toned and you won’t have loose skin.
  • Don’t overdo yourself. Try to find what works for you. This is what worked for me and I’m not a specialist so do a lot of research before you begin on what you would like to do!
  • Buy some fun sports accessories such as a fun workout outfit or a fitbit.
  • Try to walk at least 10,000 steps every day!

My before after photos

First of all: This is a before from last year, when I completed my health journey then. I weighed 65 kg then. 66171000_1151856291668747_5350271800355848192_n

As you can see, I lost a lot more belly fat and muffintop fat since then. I’m a lot more toned and I also feel a lot healthier!

Next up: This before photo is from january this year, right after the holidays. I let myself go during winter, also because of all the work I had for school and because it was so cold. I’m not planning on doing that this year haha :D! I also really changed my lifestyle and I can’t even imagine a lifestyle without HEALTH anymore!

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I lost a lot of fat around my belly, hips, legs, … basically everywhere. And the muscle increased. I also feel like I stand up taller because of my core strength. I also lost a little fat around my breasts, but not a lot. Besides that I feel a lot happier. I didn’t feel good about myself and also mentally I didn’t always feel that positive. That has changed a lot! I also fit into a small sometimes, which is super crazy for me! My weight is currently 62 kg. My goal was 61 kg. Maybe I’ll drop just before I go to Greece because I’m super close, but I’m already very happy with my weight loss journey and I also gained a lot of muscle!

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This is a photo from January 2018. My muffintops look like they are shaved off in this comparison (haha :D). I’m so happy with the things I’ve already accomplished. I’m planning on getting more toned and losing that last bit of fat around my belly and hips! I feel so good and healthy, and I can say with certainty now that I really changed my lifestyle to a healthy one, one that I can sustain and that I don’t want to give up any time soon. I’m planning on working out a lot more next year in Antwerp, to not only be even more healthy but to also help myself mentally! I’m even thinking about taking boxing classes next year.

So this is the last blogpost for a little while. I reached my summer body goal and I’m so happy about it. I didn’t think I would be able to cut carbs and to look like this. But I achieved my goals through hard work and perseverance. And the things about this is, that everybody can do what I did! You just have to go for it!

If you have any more questions, ask me on Instagram (@lauralynnsworld) or in the comments!

Have a nice summer!!

Laura

 

A Change of Diet + 3 Recipes

Hi guys! Welcome to a new blogpost!

The last few weeks I have been very frustrated with myself. I’ve worked my butt of (literally haha) and I’ve eaten a lot healthier the past few months and it has brought a lot of change, but it hasn’t changed in a certain area. I really really want to get rid of my muffintops and lower belly fat. It’s so hard for me to get rid of it because the fat has been there for such a long time and it just doesn’t want to disappear. After doing a lot of research I found out that If you want to attack that area of your body, you really need to cut carbs. This was devastating news for me since I’m a carb addict. But, I really want to reach my goals this summer and I figured that feeling good about myself is better than pasta and bread every day. So I decided to give HIGH FAT LOW CARB a try. It’s also called KETO DIET but I don’t like the word KETO and I hate the word Diet. Some of you guys might know this, but I’d like to see my eating as a healthy lifestyle that makes me happy and healthy, not as an obligatory diet. You guys might be wondering what is this?

Your body needs energy to survive the day. It needs energy to for example get your heart to pump. Most of the time your body gets it’s energy from carbs such as bread, pasta, rice,… But too many carbs are not good for your body and that means that your body won’t  burn the fat that you hate so much to produce energy. It has enough from the carbs that you gave your body. When you cut the carbs and eat good fats instead, such as salmon and avocado, your body won’t get enough energy from the carbs! It’ll have to look for another resource… FAT! Instead of eating carbs, you eat more protein and good fat. Your body will learn to turn fat into energy! That means that if you eat less than your maximum calorie intake (in my case less than 1600), your body will have to use the belly fat and all of the fat that you hate to turn into energy!! Calorie deficit => Body uses fat storage from f.e. muffintops => body has energy again!

I was very very sceptical about this at first but since I saw a lot of people recommending this and since you need to cut carbs to get leaner, I decided to give it a try. Abs are made in the kitchen after all aren’t they! Last week I started this experiment! I found a lot of fun recipes and started to not eat bread during lunch! The carbs were also nowhere to be found during dinnertime. Instead I ate more olive oil, avocado, salmon, chicken with mayo, cheese, … After only one week, I’m already seeing a lot of difference. I’ve lost 1 kg already and I’m not bloated anymore, just no bloating to be seen anywhere. :O I also feel very light and my digestion is a lot better. At first it was hard to not eat bread, but if you eat something nice instead it’s not that hard! it’s actually very delicious and I look forward to lunch a lot more than I did before because know I need to be creative with my food and I love that.

These are a few of the recipes that I tried:

LUNCH

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For Thomas I made a Salmon Carpaccio. This is what you’ll need.

  • a sufficient amount of salmon, smoked or not
  • 1 avocado
  • home made mayonaise (you can find a lot of recipes online)
  • 1 spoon of mustard
  • olie oil
  • apple cider vinegar
  • pepper and slat
  • a few drops of soya saus

For me I made myself some Mozzarella and tomato! Not hard at all!

  • mozzarella balls
  •  small tomatoes
  • 1 avocado
  • basilicum oil
  • apple cider vinegar
  • olive oil
  • pepper and salt

I also made this recipe! It’s a very delicious chicken salad! I also added mango to it, which is not seen in the photo.

  • 1 onion
  • 3 tablespoons of dill
  • 1 rib of celery
  • 200 g pp cooked chicken
  • homemade mayonaise
  • mustard
  • pepper
  • salt

This was very good! I recommend to grill the chicken instead of cooking it!

  • minced beef/pork mix (500 g for 2 people)
  • 2 bags of cheddar
  • taco seasoning
  • a tan of tomato cubes
  • 1 onion
  • 1 bag of cauliflower rice (Albert Heijn)
  • 2 avocado’s + salt + pepper => guacamole
  • salt + pepper for the minced beef
  1. grill the onion until they are golden
  2. add the beef
  3. add the tomatoes and the taco seasoning, let that cook for 3 minutes
  4. add the cauliflower rice and cook for 5 minutes
  5. put everything in an oven casserole
  6. top it all of with some cheddar and put it in the oven for about 10 minutes
  7. make yourself some guacamole to add to your dish

This was very good and I was very full very fast.

I’m looking forward to how this kind of eating will continue to influence my body.

My Fitness Journey: Update 2.2

Hi guys! Welcome back to another update blogpost. I decided to give you guys an update every month instead of every two weeks because that way I could tell you guys even more and show you if it worked or not! 

Food

These are the things that I changed up in my diet the last few weeks. I have to say, honestly, that I have had my difficulties and cravings from time to time. I sometimes also caved and ordered a very carb filled pasta. And every time I did this I felt good at the time of eating it but afterwards I felt so bloated and sometimes I even had a little stomach ache. I’ve noticed that last week that when I ate something not too healthy I felt a little sick and I slept so bad! So I guess that means that my body is getting used to the healthy food and doesn’t want anything else anymore haha. So, I’m basically doing the same things as I posted in my previous blogpost. These are some other things I’m doing:

  • I’m still not drinking any soda. I do sometimes drink cola zero, mostly in weekends, but I try not too! 
  • I’ve been implementing more fruit and different kind of vegetables such as broccoli. I have noticed that this makes me feel more energized and it tastes very nice with the right kind of seasoning. 
  • I have been trying to only eat one meal with carbs every day. Yes, that means that I have been eating something else besides bread as a lunch sometimes. (f.e. a salad) I also only eat whole grain foods and spelt everything. This makes me feel less bloated and it helps me to not get hungry to fast. Sometimes I eat bread as a lunch but I eat a big salad with chicken for dinner. 
  • I’ve been eating a lot more apples again. I feel like this really helps me with my cravings and it activates my intestines which helps me burn more fat.
  • I’ve been drinking 1,8L to 2L of water every day. I read that if you eat a lot of salt you need to compensate with drinking more water (’cause I will NOT be giving up my salt). At first I had to go to the toilet every 5 minutes, but now my body is used to it and it kind of craves water?
  • I told you guys before that I’ve been doing intermittent fasting. ( not eating between 20:00 and 12:00). This has been hard sometimes because my belly tends to make a lot of noise in class in the morning. But I noticed that when I drink a coffee when I’m feeling hungry, my belly goes to sleep again. So this is what I’ve been doing for “breakfast”
  • I’ve also not been depriving myself. If I want a donut real bad, I’ll just have one. But I decide that that’s going to be the only donut for a week. I want my body to be happy, so if it wants a donut I’ll give it one. But I just try to limit it and count all of my calories so that I don’t go overboard (I eat around max 1700 calories a day when I work out, 1600 when I don’t work out)
  • CHICKEN is my best friend at the moment. I really need my proteins to gain muscle and it’s just soooo good! You have different kind of chicken (Italian, thai, …) in Albert Heijn and they are really delicious! 
  • I’ve declined my pasta intake. This is the hardest thing ever because I’m a pasta addict but I do notice that I’m less bloated. When I do eat pasta it’s a whole grain version and a not too big portion. 
  • I’ve been baking everything in cocos oil and adding apple cider vinegar to everything that tastes nice with it. 
  • Greek yoghurt is my go to when I have a craving. It’s so healthy and it also helps to recover your muscles! 
  • I’ve also been NOT drinking too much alcohol. The only thing I sometimes drink is one glass of red wine which isn’t too bad for your body actually. 
  • DARK CHOCOLATE is my savior. I eat one little piece after my dinner to calm down the cravings and it’s just so delicious (and good for your brains as well!) 
  • I’ve also been eating a lot more healthy cheese such as feta and mozzarella. They have a lot of proteins in them and they fill you up very quickly!

 

Fitness

I’ve changed up my routing quite a bit.

  • I’ve been doing 30-35 minute cardio sessions instead of 20 minutes every time I go to the gym 
  • I’ve been trying to go 3 times a week + a blogilates workout at home 
  • I’ve been implementing HIIT sprints. That means that I take a very fast sprints (as fast as possible) for about 30 meters, than I walk back for 30 meters. I do this 10-15 times. This tends to attack your belly fat very hard!! Not only have I been doing HIIT sprints, but I have also been doing it on my machine in the gym. I go very hard for about 1-2 minutes (around 120 steps per minute, heart rate around 180, resistance around 7,8), then I go really slow for about 2-3 minutes (85-90 steps per minute, resistance around 4-5, heart beat around 155-160). Mostly when I notice that my heart rate has calmed down and that I don’t have any problems working on the machine, I start going hard again. I do this for about 30 minutes! (it burns 330-340 calories)
  • When I do blogilates I mostly do 3 videos and then 2 Ab videos (f.e. ultimate fat burn workout)
  • After my cardio routine, I do one of three muscle groups
    • My butt routine 
      • 40 seconds on, 15 off: kickbacks (one set on each leg)kickbacks
      • 40-15: fire hydrants (one set on each leg)
        Fire-Hydrant_Exercise
      • 40-15: heel kicks (one set on each leg)
        OrangeIlliterateDiscus-size_restricted
      • 40-15: bridges (2 times)
        hip-bridge-1
      • 40-15: squats
      • 40-15: lunges 
      • 40-15: narrow squat step back
        Squat-and-walk
      • 40-15: reversed lunges
        ReverseLungeKneeUp
      • 40-15: squat to sidekick left + sidekick right
        squat-side-kick-exercise-illustration
         
    • My leg routine (I’ll explain this one to you guys in the next update!)
    • My muffintops routine (check out my previous update!)

After all of this I do my AB routine! I try to variate between all of my moves from time to time but these are a few of my favorites: (I’ll be making a video about my ab routine soon!) 

 

 

Before After! 

1 month difference:

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2 month difference:

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As you guys can see, I lost some belly fat and my muffintops/saddlebags have melted away a bit more! I have a lot more definition in my belly and muscle in my legs/butt! I feel so much stronger and healthier, and I’m not going to stop!! 

If you want some more information on what I eat in a day/what I do in the gym you can always check out my youtube channel: LauraLynnsWorld! Don’t forget to subscribe there and leave a follow om my blog as well. 

 

Greets

Laura

 

My Fitness journey: Update#2.1

Hi guys

I told you I would give you guys an update on my Fitness journey every two weeks, so here I am! Today I’ll talk to you about what I ate the past week and what I did in the gym in general. I’ll also give you guys my muffintop workout. I still feel it on my sides while I’m writing this haha. I won’t be writing a lot about the first week because I had a lot of difficulties at the beginning. Thomas didn’t have any time to go to the gym and I didn’t want to go alone, but I was also very lazy. I also wanted to eat salty and fatty things constantly. Not good. The second week I decided to just go for it, and I did!

Fitness.
This week I went to the gym on Monday, Tuesday and Thursday. 

Week 1 (Tuesday) Here I did a lot of cardio and some of the weight machines for my legs and butt. My entire routine is described below.

Monday: Today was a big cardio day. 20 minutes on the space walker ( this is what I call the machine because I don’t know what the real name is haha). If you want some more information on this machine go check out one of my previous blogposts. I killed myself on this one for about 25 minutes. I also tend to do little walks/stairs on the machine. When I do this I don’t move with my arms and push the machine downwards. As if you’d walk up the stairs. This really activates your glutes. After this I decided to attack my legs. I used every single leg machine in the gym and put it on weight +- 30 kg. 15 times and 10 tiny pulses each time. Then I wait for about 20 seconds. I did this 4 times in total on every machine. My favorite machine is the leg press! I also have a lot of leg exercises you can do at home and I’ll make a separate blogpost about this! After the muscles I did a cool down on the treadmill. I walked uphill (slope: 8) and with a speed of 5,5 for about 10 minutes.

Tuesday: Today it’s time to sculpt my butt. I have a very nice butt routine that I combine with the two machines they have for your butt in the gym. But first it’s time for a cardio session on my favorite machine: Space Walker. I did this for about 20 minutes. After that I started with my butt routine. I have an entire list of exercises that I go through and I do each one for about 30 seconds with a 20 second pause. I do it in a HIIT kind of way so that I activate my metabolism whilst training my muscles. I will describe this routine in my next blogpost since I will be describing my muffintop routine in this one! After that I do my ab routine. This routine I do like my butt routine, 30 seconds on 20 seconds off. I’ll be explaining my ab routine on my vlog very soon! 

Thursday: Time to shred those muffintops. First some cardio, as per usual, but after that it’s time to handle those love handles and muffintops. I also like to do this one 30 seconds on, 20 seconds off. I’m planning on leveling everything up to 40 seconds on, 20 seconds off though. These are the exercises I like tried this week and I have the feeling that they really worked. 

  1. Star abs: 30 seconds on, 20 seconds off. As many as possiblestar-abs-1-1.jpg
  2. candle stick dippers: Really love this one! On each side 30 seconds on, 20 seconds off (or 40/20 is you want to go more advanced)
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  3. knee to elbow crunches
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  4. Russian twists with 2 kg weight (if you are a beginner I would start with 0,5 kg or 1)
    Seated-Russian-Twist
  5. heel touches
    Heel-Touch
  6. toe touches: But I like to do it a little different => in stead of touching both toes at the same time, touch left than right than back to left. That way you activate your sides more!
    Toe-Touch-with-a-Reach_Featured.jpg
  7. Dumbbell side bend (30 seconds on, 20 seconds off on each side)
    Dumbbell_Side_Bend1.png
  8. side lying rotation 
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  9. side to side rotation 
    Unknown

After this I did a 10 minute cool down as I described before. I ended with my ab routine! 
I also try to take the stairs as much as I can instead of the elevator! 

I’m planning on doing a blogilates routine sunday. I love doing PIIT videos. If you want more information on the videos I like to do go check out this video!

Food.
Food is the most important thing when you want to loose weight! 80% of your healthy lifestyle must consist of healthy foods. These are a few things I changed in my diet the past weeks. If you want some specific recipes go check out my youtube channel and my week vlogs. In these I show you what I eat in a day!

  • I stopped drinking soft drinks, that includes Cola Zero! I really don’t like the way my belly feels when I drink too much fizzy drinks and I get a very bloated feeling every time. I started drinking water everyday and I noticed my belly being less bloat-y and it made me drink even more water, which is very good for your diet! 
  • I implemented more proteins in my diet! I started to eat a lot of chicken and other ingredients with a lot of proteins in them. You can always look this up on google and find a lot of different kind of foods with a lot of proteins. These are good to build muscle and very healthy. In general that means that I eat HIGH PROTEIN, LOW CARBS! But not NO CARBS because your body needs energy that comes from carbs and it’s just not healthy to never eat carbs!  
  • I bought some Whey Protein and I’m going to start drinking a protein shake from time to time to get very lean and to not loose my muscles to fast! 
  • I started to eat ONLY whole grain versions of food. No plain pasta but whole grain pasta or pasta made from lentils! Whole grain cous cous and rice, … Your body needs to work a lot harder to digest these kind of products and that means your body burns more fat whilst doing it. It boosts your metabolism and you get hungry a lot less.
  • I started to take my apple vinegar pills again, every morning.
  • I decided to do some intermittent fasting in the morning. That means that you don’t eat anything until it’s lunch, for example. That way your body is going to use fat to for example digest your food instead of the energy from your breakfast. 
  • I try to calorie count my food intake. This way I can track how many proteins and fat my body gets every day. I track this with the app called “Food”. I eat about 1600-1700 calories a day MAX.
  • I stopped snacking after 20:00. 
  • I introduced a cheat day to each week. This day I can eat whatever I want. This tends to boost your metabolism and that means you burn more fat. This week my cheat meal was a big bowl of BOCCA PASTA. SOO GOOD! 
  • I’m also planning on implementing more vegetables and fruit to my diet!
  • A VO CADOOOO  and other healthy fats such as nuts!
  • I’m planning on eating more greek yoghurt as a snack because I really like it and it’s so good for you!

In general:
As I said in a previous post, I try to see this as a new lifestyle instead of a diet. It’s just not healthy to see it as a diet and you won’t be able to continue this lifestyle if you see it as a restriction, not mentally and not physically. In the beginning I had a lot of difficulties. I craved so much fat, burgers, pasta, pizza, chocolate… But I just had to get through it. Sugar is an addiction and you need to not eat any to stop craving it.

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These are my very first before-after photos. As you might see my muffintops and love handles had decreased in size and my muscles are a little bit more visible. My belly fat is beginning to decline. My but is a lot more lifted since I’ve began fitness-ing again and I love it! In general I feel a lot healthier. My bowls began working in a healthy way again and I noticed that a lot. I feel very good mentally and I’m starting to get my energy back. I’m excited to see what the next few weeks will bring! 

If you have any more questions you can ask me on Instagram @lauralynnsworld or in the comments! 

Greets 

Laura