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@shamangik  ❤️At a party you’ll find me where the food is served or playing with kids 👾 Kinda fit 🇳🇱🇹🇿 Dutch/Tanzanian 💪🏾 Certified gym pro & geek 🤓☀️

55 minutes ago

Eating like a truck driver, little exercise and skinny. 🤩 Is their secret a better metabolism? The amount of energy you burn is categorised in three parts: Your basic metabolic rate, which is the energy your body uses for your physiological systems and the support the functions of the organs. For instance, your brain uses 19% of your basic metabolic rate. The Snickers commercial actually makes sense: You don’t think as clearly when you’re hungry. 🤓 The second part is the thermic effect of food: It requires energy to convert food into usable energy or fat that is being stored. The last and most overrated part of the thermic effect of physical activity. I write overrated because people tend to overestimate the amount of calories that they burn through physical activities and unfortunately underestimate how many calories their food contains. However, that is not the case with people who say they can eat everything and not gain weight. First of all, most of them don’t eat as much as they think. Second, they move around much more than they think. Research has shown that if these so called ‘lucky ones’ are forced not to move - for instance they had to stop fidgeting (Dutchies: wiebelen)- they gained weight like anyone else. Ever since I learned this, seeing people wobbling their legs when they sit makes me smile. I’m off to the gym, by bike! Cheers! 😊🙏🏾 . . . P.S. Flu is gone! 💪🏾 . . . . . #moderation #moderationnotdeprivation #takecareofyourbody #healthierme #consistencyiskey #flexibledieter #tonedbody #bodymindsoul #basicfit #notperfectbuthappy #basicfitnl #fitwoman #fitdutchies #fitstagram #shamangi #mixedgirl #fitgirlsnl #obliques #tonedgirls #lekkerinjevel #afvallen #fitnessjourney #fitover40 #fitblackwomen #nineinchnails #fitnessqueen #gymaddict #fitnessgeek

435
1 day ago

I think we tend to underestimate out own body and rely too much on supplements. What do you think? 🤗 . Ever heard of the Skinner box? Behavioral psychologist B.F. Skinner put 8 pigeons in boxes. Every time they pecked a pad some food was released. It didn’t take long before they had figured out how it worked. Then Skinner started releasing the food at random moments. What happened is that the pigeons connected whatever they did before the food was released to that action being the cause of obtaining the reward (food). I don’t think that my mind (and yours, ha!) works differently... 🤔🙈😅 Sorry for the almost philosophical topic but I think the flu is getting to me. You can save some money by spending less on supplement and more faith in your own body. 🤧🤒😅🙏🏾 . . . . #takecareofyourbody #gobletsquat #squatmotivation #tonedbody #fitwoman #nikewoman #basicfit #basicfitnl #healthierme #fitdutchies #fitgirlsnl #fitnessjourney #fitnessmotivation #shamangi #mixedgirl #fitstagram #lekkerinjevel #afvallen #yogiswholift #gymaddict #fitover40 #fitwomen #warmup #sixpackfemmes #flexibledieter #consistencyiskey #bodymindsoul #skinnerbox

1093
2 days ago

I think I have a bad cold. Or is it the flu? 🤔 Both are respiratory infections. If you have a headache or body aches, runny nose, sore throat, sneezing and or coughing and feeling mildly fatigued, it’s probably a cold. Flu symptoms can include a moderate to high fever, severe fatigue, headache, chills, bad muscle aches, dry cough, runny nose and nausea and vomiting (common with children). Colds come and go gradually, while the flu comes quickly. Whatever I’ve got I’m going to take it easy. Cheers everyone! 😊🙏🏾 . . . . #takecareofyourbody #flusymptoms #healthierme #lays #flexibledieter #tonedbody #squatmotivation #fitnessjourney #fitnessmotivation #fitwomam #shamangi #gymaddict #mixedgirl #lekkerinjevel #afvallen #fitwomen #fitdutchies #fitgirlsnl #fitover40 #fitnessgeek #restday #restdaymode #fitstagram #ebonywomen

13140
3 days ago

When I enter the gym, I feel so small and humble. No matter how strong I am. I can always be stronger. No matter how well I move, I can always move better. No matter how much weight I use, there will always be a point when I can’t lift it anymore. There will always an asana (yoga pose) that I can’t do, there will be always be something to improve. Perfection may be something to strive for, but it is an illusion. It’s an ongoing battle, oops, challenge between the exercises, time, work, my physical state, genetics, mindset, nutrition, rest, studying, my household and of course spending time with loved ones. It’s the hunger to be best version of who I can be, under the circumstances. Sure I could look better, but there are times that I just don’t want to part from my chips. Sure I could lift weights more often, but I might focus on studying to become a better instructor. It’s not as if I don’t move enough. My lifestyle will dictate my physical and mental state of being and I will accept that. If I can’t accept that, I will change my lifestyle. I feel lucky and grateful I can actually do that. . . . . . #strongereveryday #consistencyiskey #fitnessmotivation #backexercise #supergym #supergymrijswijk #fitwoman #fitdutchies #fitgirlsnl #gymaddict #healthierme #fitnessjourney #tonedbody #shamangi #mixedgirl #afvallen #takecareofyourbody #lekkerinjevel #fitover40 #fitstagram #gymsharkwomen #fitwomen #fitnessgeek #tonedarms #flexibledieter #takecareofyourself #notperfectbuthappy

1238
5 days ago

What to eat before strength training? A of people believe you need to eat a lot before you train, especially carbohydrates. Carbs get stored as glycogen in our liver and muscles, which we use when we train. However, research has shown that we don’t use as much glycogen when we lift as we want to believe. Besides, glycogen resynthesises fast. Unless you have a physically demanding job, or workout several times per day, loading up on carbs isn’t really necessary. . . . . . #thefitnesshouse #latpulldown #gymaddict #strongereveryday #fitwoman #reebokwoman #takecareofyourbody #yogiswholift #fitdutchies #fitgirlsnl #shamangi #mixedgirl #fitwomen #fitover40 #nofilterneeded #lekkerinjevel #afvallen #strakker #backexercise #fitnessqueen #flexibledieter #consistencyiskey #fitstagram #fitnessjourney #fitnessgeek #fitnessmotivation #glycogen

1347
1 week ago

Sugar - current public enemy number one . Previous public enemies: carbs (kinda vague as sugar is also a carb), bin laden, cardio, egg yolk, alcohol, fat and smoking. I’ve been doing research concerning sugar and I feel I walked into a mine field. Hydrolysed starch, glucose, corn syrup honey, sucrose, fructose, invert sugar, maltose... oh my such fancy names! There are ‘free sugars’ also known as simple sugars. Some people claim that fructose (also known as fruit sugars) are ok, because the glycemix index is low. However, if you choose to eat a lot of fruit for instance, it may be too much on the liver, interfering with hormones that signal hunger to the brain and satiety (dutchies: feeling full). But it’s not bad after all, because you’re not likely to eat those high quantities as the fibres in fruit will fill you up before the amount of ingested sugar is excessive. Then there are the people that believe they are better of putting honey in their tea, which is bollocks, as honey is an evil simple sugar and you’re likely to put higher amounts of in your tea than ‘regular’ sugar blah blah blah. There are people who claim to eat sugar free which is impossible but they mean that they don’t eat simple sugars, except for blah blah... Why then call it sugar free? 🙄 Anyhoo, now you know what I’m doing and I should prepare my classes. Work in progress and to be continued. Cheers everyone! 😊🙏🏾 . . . . #thetruthaboutsugar #sugaristhedevil #foodknowledge #reebokwomen #healthierme #foodresearch #lesmillstribe #takecareofyourbody #fitwoman #flexibledieting #basicfit #basicfitnl #tonedbody #shamangi #mixedgirl #lekkerinjevel #afvallen #fitwomen #fitover40 #flexibledieter #fitdutchies #fitgirlsnl #consistencyiskey #fitnessjourney #yogiswholift #strongereveryday #reeboklesmills

21413
1 week ago

Do you monitor your caloric intake with an app? As most of you know, what you eat determines what your body looks like for the most part. People tend to overestimate the amount of calories burnt during a workout and underestimate what they put in their mouth. An app helps you track your caloric intake. I did some research and I find most apps optimistic about how many calories foods contain. I calculated that people usually ate 250-600 kilocalories more than they thought. When you enter you had a table spoon of this or a bowl of that, it could be any amount. We can’t just blame the app: We also tend to be optimistic about amounts and we often forget to enter certain products in the app. The best and hardest way to truly know what you’re eating is to weigh everything before you prepare it and enter that number in your app. That’s a lot of work and not always possible. If you weigh and calculate the caloric value of the foods that are high in calories just for a few times, it might help you eat less of it in case you need to lose weight. You might focus on healthier food that contain fewer calories and fill you up more. . . . . . #takecareofyourbody #flexibledieter #seafolly #cumbuco #cumbucobeach #tonedbody #gymaddict #fitwoman #bikinibody #summerbody #shamangi #mixedgirl #fitdutchies #fitgirlsnl #fitnessjourney #lekkerinjevel #afvallen #yogiswholift #consistencyiskey #dietwhatdiet #trackyourfood #caloriedeficit #fitover40 #fitwomen #fitstagram #outdoorworkout #pilates #coreworkout #absexercise

1177
1 week ago

diet UK /ˈdaɪ.ət/ US /ˈdaɪ.ət/ * the food and drink usually eaten or drunk by a person or group: Diet varies between different countries in the world. a healthy/balanced/varied diet Rice is the staple diet (= most important food) of many people in China. The children seem to exist on a diet of fried food. * an eating plan in which someone eats less food, or only particular types of food, because they want to become thinner or for medical reasons: I'm going on a diet next week and hope to lose ten pounds before Christmas. a crash/strict/calorie-controlled diet The doctor put me on a low-salt diet to reduce my blood pressure. *a particular type of thing that you experience or do regularly, or a limited range of activities: He was brought up on a diet of political propaganda from birth. Network TV only offers a diet of bad reality shows every night. . According to the Cambridge dictionary . . . #takecareofyourbody #goedevoornemens #newyearsresolutions #healthierme #flexibledieting #handstand #basicfit #basicfitnl #tonedbody #fitwomen #absaremadeinkitchen #reebokwomen #lesmillstribe #basicfitnl #fitgirlsnl #fitdutchies #handstandpractice #gymaddict #shamangi #mixedgirl #lekkerinjevel #yogiswholift #afvallen #fitover40 #consistencyiskey #fitwoman #fitstagram #fitnessfun #dietwhatdiet

1419
1 week ago

Nowwww, let’s talk about food. You know, that delicious stuff that determines for about 80% what your body looks like. For now I’m addressing to the people who aren’t training for the next fitness/body building/bikini contest, but who think they need to shed some body fat. Maybe you already tried a diet. Maybe even a strict one because you want to lose weight quickly. You find yourself eating a bunch of stuff that you would never eat and will never eat again once you lost weight. You find yourself obsessed with certain foods you’re not allowed to eat. At first this diet goes really well. Then your brains start releasing hormones to let you know your body is in caloric deficit and that you need to start hunting. Suddenly the craving for high caloric foods increases. Finally you cave in and eat something you shouldn’t eat. You may even eat more than you would normally do: a binge. You feel shitty afterwards, beat yourself up over it and tell yourself that tomorrow will be a new day with new chances. Until you cave in again and again until you decide to give up. Maybe you are able to stick to your diet and you lose weight. It means that you were able to resist those strong urges, which is truly impressive! Once people finish their crash diet, is usually when it goes wrong. It’s hard to stick to a diet, but it is even harder to find and stick to a realistic eating pattern that fits you. Most people don’t realise that and that is when the unwanted pounds come back, usually with a vengeance. Yes, you can do a crash diet, but in the long haul it doesn’t work for 99% of the people. It’s best to put energy in finding a diet (eating pattern) that will work for you for a while. That eating pattern should allow you to eat some not so healthy things as well at times. When it comes to taking care of our bodies, we have life sentence. As long as you invest some time in effort in it, it’s not a punishment, but it will give you confidence and the opposite of a life sentence: freedom. . . . . . . #takecareofyourbody #takecareofyoursoul #absaremadeinkitchen #tonedbody #fitwomen #fitdutchies #bruynzeel #fitgirlsnl #flexibledieter #fitnesspro #gymaddict #fitnessjourney #shamangi

17415
1 week ago

Confessions of a fitness pro The wages are lousy, there is no pension plan for the employed, you’re a cleaner, psychologist, coach, dj, free physical therapist, boxing ball as people take their frustrations out on you, you work odd hours as you work when everyone else isn’t and it will affect your social + family life. People expect you to have a six pack, people expect you to hand out free custom made training schedules or meal plans, people expect you to believe them when they tell you that they lived on vegetables and still managed to gain weight, people expect you to live on vegetables and protein shakes, people expect you to respond within an hour when they ask questions concerning their memberships via social media, people don’t expect you to have a brain (in my case that’s correct), people expect you to date muscle men only, people don’t expect you to sweat during a workout and they think you never have sore muscles. They’re surprised when you tell them you don’t plan to train or train others when you’re on vacation - do you do your job when you’re on vacation? You don’t get paid for a lot of hours of work that you do. You meet a lot of amazing people, people will share their highs and lows with you, people will give you food, presents, invite you to their parties, you don’t have to pay for your gym membership, you have time off when the rest is working, you get to wear comfortable clothes and shoes to work, nobody will recognise you when you wear jeans or high heels (I feel like Clark Kent), you can create your own little party in your group sessions! Over the years I’ve seen fatties transform into hotties, teenagers become fit moms, people overcoming their depression, men transforming into women or the other way around, people coming out of the closet, people finding strength, comfort or confidence by working out, people finding love at the gym, or in fact people learning to love themselves the way they are. I love my job and I accept the cons. The day the cons outweigh the pros, is the day I’ll quit. ❤️ . . . . #takecareofyourbody #fitnesspro #fitnessgeek #ilovemyjob #lesmillsinstructor #gymaddict #healthierme #fitwomen #fitdutchies

15711
2 weeks ago

Why detox is bollocks. Unless you’re referring to a drug addict undergoing serious medical treatment, detox is not what we think it is. You cannot flush toxins out of your system with superfoods and water with lemon or cucumber slices. If you’re healthy, your kidneys, liver, lungs and skin are designed do that - regardless of your lifestyle. Isn’t the human body an amazing organism? 😀 So how do you get healthy? Drum roll please.... Proper diet and exercise, all in moderation. Yaaaaaawn. 😴 Washing away all ‘impurities’ sounds so much more appealing. Unfortunately it’s all a pseudo-medical concept conceived to make money out of us. Read this http://senseaboutscience.org/activities/debunking-detox/ I posted this not too long ago, but some need to (re)read this. 🤓 About the video: One minute of lunges alternated with 30 seconds of power lunges. Five rounds. Then switch leg. Detox this. 😉💪🏾 . . . . . #lunges #cumbuco #cumbucobeach #seafolly #takecareofyourbody #tonedbody #bikinibody #lungesfordays #outdoorworkout #summerbody #detoxisbullshit #detox #legworkout #legday #fitwoman #fitdutchies #fitgirlsbrasilia #shamangi #mixedgirl #healthierme #newyearsresolution #fitover40 #lekkerinjevel #afvallen #takecareofyourbody #fitwomen #truthaboutdetox #fitstagram

1174
2 weeks ago

Balance exercises? Most people hate them. You lift one leg and your yoga teacher, physical therapist or torturer makes you do all sorts of stuff you don’t want to do because all you want to focus on is not tumbling over. However, it’s a great way to strengthen muscles you normally don’t train or strengthen muscles in a different way. Instead of lifting a leg and hoping that you won’t fall, it’s all about figuring out which muscles to activate and which ones you can relax. For my swole mates: You’ll become a better lifter if you incorporate a bit of yoga once a week with a yoga teacher who is familiar with human anatomy. Your triceps might even grow. 😁 . . . . . #findyourbalance #yoga #yogiswholift #reebokwomen #yogabalance #tonedbody #fitwoman #fitdutchies #fitgirlsnl #takecareofyourbody #healthierme #flexibledieter #shamangi #mixedgirl #lekkerinjevel #afvallen #shouldermobility #fitover40 #fitnessjourney #tonedbody #gymaddict #ebonywomen #fitwomen #yogaposes #fitstagram

1478
2 weeks ago

January 1st is the worst moment for me to change my diet and fitness regime. On paper it is: A new year, new chances, right? But if I look at how I usually start January 1st... 🤔 A glass of champagne or whiskey & coke in my right hand and an oliebol (typical Dutch: you could compare it to a deep fried donut) in my left. I rarely drink and I eat that junk once per year. Oh and I usually don’t work out on January 1st either. 😅 I tried to stop eating before midnight several times, but if someone offers me their last bitterbal*... 🙈 The days after January are also hard for me to stay on the straight and narrow because of the numerous 'Nieuwjaarsborrels'. A 'Nieuwjaarsborrel' is an occassion where they serve booze and crappy (junk) food, usually organized by companies to celebrate the new year with their costumers, colleagues and in my case, people that they hire. To cut a long story short: It ain't gonna happen for me in the first week of January and I'm better of taking small steps in my fitness journey. I do like to reflect on the past year, but there won’t be any drastic changes in my fitness journey in that first week. I could tell that a lot of people started their new years resolations before the year was over: respect!!! How about you? Is January 1st a good day to implement changes for you? 😊 We’re simply one day further than yesterday, but still it’s good to have these kind of ‘landmarks’. They help us remind that time flies and stimulatie us to reflect on a certain period. It encourages us to change certain aspects in our lives. Cheers! 😃🙏🏾 . *a ‘bitterbal’ is another Dutch deep fried delight, but savory . . . #takecareofyourbody #cumbuco #healthy2019 #newyearsresolution #tonedbody #healthierme #timetoreflect #jumping #notperfectbuthappy #fitwomen #fitnessjourney #fitdutchies #dunasdecumbuco #fitgirlsnl #shamangi #mixedgirl #lekkerinjevel #afvallen #goedevoornemens #summerbodygoals #fitover40 #fitstagram #fatlossjourney #nieuwjaarsborrelszuigen #fitwoman #bikinibody #gymaddict #ebonywomen #flexibledieter

10312
2 weeks ago

I’m very ugly So don’t try to convince me that I am a beautiful person in my own way, like everyone Because at the end of the day I hate myself in every single way And I’m not going to lie to myself by saying There is beauty inside of me that matters So rest assured I will remind myself That I am a worthless, terrible person And nothing you will say will make me believe I still deserve love Because no matter what I am not good enough to be loved And I am in no position to believe that Beauty does exist within me Because whenever I look in the mirror I always think Am I as ugly as people say? (Now read bottom up - author unknown) . . . . #takecareofyourbody #takecareofyourmind #cumbuco #seafolly #bikinibody #toned #fitwoman #innerbeauty #strongereveryday #cumbucobeach #fitgirlsbrasilia #gymaddict #healthierme #fitdutchies #fitgirlsnl #summerbody #shamangi #mixedgirl #ebonywomen #fitover40 #lekkerinjevel #afvallen #flexibledieter #yogiswholift #fitnessjourney #fitwomen #consistencyiskey #notperfectbuthappy

10411