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Saturday, 20th January, 2018
training, schedule, program, fitness, routine, exercise, weightlifting

Blank Training Schedule

training, schedule, program, fitness, routine, exercise, weightlifting

I already told you how important it is to switch your exercise routine! I did switch my routine a week ago but when I made my new schedule I needed a blank training schedule. I searched the internet for like forever, to find a blank training schedule that I can fill in myself. Not found! So I made one myself and share it with you because it’s really useful if you normally make your own training schedules. A lot of you guys use the standard programs from the gym, that’s also ok if it works for you!

This kind of training schedule is for a 6 week training if you train a single muscle group a week. I made one page for each different exercise because now you can see immediately what you did the week before and if there’s progress. I do 5 sets in total including 1 warming-up. I printed this schedules 18 times because I have 3 exercises for breast, biceps, triceps, back, legs and shoulders. Maybe you think, why don’t you have exercises for abs? That’s because I do my abs every time I go to the gym and I don’t need weights for it. I will see my abs result in the mirror 😉

You can download the blank training schedule template on the link below. Let me know if you think it’s useful! Good luck.

training schedule (188 downloads)
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smoothie, macbook, air, lazy, sunday, bed, blankets

Smoothie, macbook and bed.

smoothie, macbook, air, lazy, sunday, bed, blankets

It was a really lazy sunday for me, smoothie, macbook and bed were my keywords today! I had a good sleep and was out of bed at 10am. I have a really bad cold so I feel sick. But.. my man was going to the gym and I can’t stand it if he’s going without me, because then I feel really lazy and weak! So I was going with him but that wasn’t a good idea, when I was standing on the crosstrainer for my 15 minutes cardio my lungs did hurt so much that I had to stop immediately. So never go to the gym when you have a really bad cold!! Just stay in bed, and make it comfy. Take it from me! 😉

Now I’m going to make some homemade pizza and a cake because I have to practice for making the most beautiful cake ever for a special occasion. Maybe I will show you the result! If you want to make this delicious superfood smoothie on the picture, this is the recipe! Did you have a great weekend?

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fur, fake, clutch, nike, air, max, accessories, fashion, blogger, black,

Sporty Fur

outfit, sporty, nikes, clutch, fur, fake, oozoo, knuckle, ring, fashion

fur, fake, clutch, nike, air, max, accessories, fashion, blogger, black,

fur, fake, clutch, nike, air, max, accessories, fashion, blogger, black,

outfit, sporty, nikes, clutch, fur, fake, oozoo, knuckle, ring, fashion

fur, fake, blogger, nike, outfit, sporty, nikes, clutch, fur, fake, oozoo, knuckle, ring, fashion

fur, fake, clutch, nike, air, max, accessories, fashion, blogger, black,

Fake fur gilet Primark // Watch Oozoo // H&M knuckle rings // Clutch Primark // Leather jacket Zara
Nike Air Max 1 Mortar Sail Silver

I really love this sporty fur outfit because it’s so comfortable! My Nike Air Max 1 are really made for walking, I never had any blisters with them. I think this combination of sporty shoes and fur is lovely because it is casual but chic because of the fur and accessories. The clutch is in this outfit a real eyecatcher combined with the same color in my Nikes. Loving small details! When I uploaded these photo’s I was lol, it was really windy that day and I had about 4 hours sleep, not enough for me! But we had a lot of fun shooting, though..

Shop the look!

biker jacketfaux furclutch

Click on the pictures to go to the store!

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Tenerife cocktails

cocktail, juice, pineapple, strawberry, food, drinks, summer, vacation

tenerife cocktail

Time for some tbt photo’s!! I miss summer so much right now! I’m lying on the couch with a sore throat and it’s raining outside, I can use a bit of sun. I was going through the photo’s of last summer and found these photo’s of the delicious cocktails that we were drinking all day long next to the pool. They were so delicious and alcohol free! So I will give you the recipe because they are also very nice for a sunday morning breakfast!

Strawberry cocktail ingredients

  • 6 strawberries
  • 1/2 lime
  • 1/4 cup of pineapple juice
  • 0ne glass of crushed ice
  • 1 tablespoon grenadine

Strawberry cocktail instructions

Put the strawberries, juice of 1/2 lime, pineapple juice, grenadine and the crushed ice into the blender. Blend till its smooth! Put in into a cocktail glass and finish it with 2 icecubes and a fresh strawberry on the side!

Pineapple cocktail ingredients

  • 4 slices of pineapple
  • 1/2 lime
  • 1/4 cup of pineapple juice
  • one glass of crushed ice
  • 1 tablespoon tropical fruit syrup

Pineapple cocktail instructions

Put the pineapple slices, juice of 1/2 lime, pineapple juice, tropical fruit syrup and the crushed ice into the blender. Blend till its smooth! Put in into a cocktail glass and finish it with 2 icecubes and a fresh piece of pineapple on the side!

I want to make these cocktails right now! Wanna get that summer feeling back of our holiday on Tenerife.. Well I will go to bed right now, dreaming about it 😉 Sweet dreams everybody!

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jewels, jewelry, fashion, diamonds, rings, knuckle, accessories

Today’s Jewelry

jewels, jewelry, fashion, diamonds, rings, knuckle, accessories

Vintage bracelets // H&M knuckle rings

I’ve got a lot of jewelry from my grandmother, she was a wonderful person and did love fashion, just like me! It’s in the genes I think. Unfortunately she past away a few years ago, but I know for sure that she would love the fact that I’m still wearing her jewelry and clothes! They are very precious to me therefore. The bracelets are also from her, I think they are a lot older then I am! The quality is much better then the quality of the jewelry now a days, so that’s why they’d survive all those years! I’m going to the store right now because my throat is killing me! Have a wonderful day!

 

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protein, fitness, cleanmeals, meal, snacks, chocolate, healthy, pancakes, protein

Protein Chocolate Pancakes

protein, fitness, cleanmeals, meal, snacks, chocolate, healthy, pancakes, protein

healthy, delicious, protein, chocolate, pancakes, recipe, pancake, fitnessfood, proteinrich

protein, chocolate, pancake, fitness, recipe, meal, fitnessfood,

Protein chocolate pancake ready to flip.

If you train hard you don’t want to eat unhealthy snacks, but a lot of ‘healthy food’ is not so tasteful as ‘unhealthy’ food.. So you have to make your own healthy but delicious meals because you can’t stick to your diet if your food is gross. You will think, chocolate pancakes are healthy? Well no, not if you make them on the regular base with flower, chocolate, sugar and eggs. But this recipe will change the bad ingredients into good.

Protein chocolate pancakes nutrition facts (1 serving)

Energy:                          215 kcal
Protein:                            24 g
Carbohydrates:              18 g
Fat:                                      5 g

Protein chocolate pancakes ingredients (2 servings)

  • 2 eggs, one without the yolk
  • 2 tablespoons raw cacao powder
  • 2 tablespoons low-fat quark (kind of cottage cheese)
  • 1 banana
  • 2 scoops (40 g) protein chocolate powder (I use Whey delicious chocolate caramel)

The banana will give the pancakes structure and the sweet taste!

Protein chocolate pancakes instructions

Mash the banana with a fork till it’s soft and creamy. Add the rest of the ingredients and mix till it’s blended. It don’t have to be a smooth substance because the small pieces of banana will disappear while baking. It’s time to bake! I don’t use any butter because I have an amazing non-stick pan, but if you need to use some oil I recommend to use a small portion of coconut oil. You have to bake the pancakes on a low temperature with a cover because otherwise they will burn to the bottom and will be undercooked in the middle. You can make 10 small pancakes with a diameter of 10 cm with this amount of batter. Perfect for 2 servings or people.

I hope you like this recipe! Enjoy your protein chocolate pancakes!

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