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

1 month ago

“The best ab exercise is 5 sets of stop eating so much crap.” In most cases the crap will cause people to be in a caloric surplus which causes them to gain weight. I’ve written this many times: People tend to overestimate the amount calories they burn during a workout and underestimate the amount calories they eat. If you see someone who is ripped, it’s rarely about which exercises they do, it’s about what they don’t do, which is overeating. It will take time and effort to change this, it will become easier along the way. I took me some time to figure out how much I should eat. I’ve had meals that seemed well balanced, but I found myself hungry again within an hour and meals that filled me up for the entire day. On top of that there are things that I regret eating before a workout: leeks, raw onions and chives for instance. Trial, error and dedication. 😅 Is that too much hassle? That’s ok! Embrace the body and health you have right now. ❤️ However, if you want something you never had, you’ve got to do things you’ve never done. Cheers! 😊🙏🏾 . . . . #toned #takecareofyourbody #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitnessjourney #gymlife #fitover40 #flexibledieter #consistencyiskey #fitwomen #fitnessqueen #fitstagram #fatlossjourney #prettyinpink 🎀 #notperfectbuthappy #doublebicep #postworkoutselfie #tudelft

1040
1 month ago

I eat what I lack 🙈 I was in the candy aisle and realised that it was the third time that week I put sour patches, marzipan, caramel cookies and cinnamon sticks in my cart. I felt I deserved it: Teaching tons of classes at different gyms, in combination with refurbishing the house I bought with my (ex) bf and travelling across the country 4 times per week to record an album and brainwa.. erm spending quality time with my amazing nephews was great, but challenging. Maybe if I made my life sweeter, I wouldn’t crave sweet stuff so much. 🤨 We decided to pretend if as we didn’t have tons of stuff to do and booked a trip to Paris. Taking ourselves out of our lives and re-evaluate what we could do better was a great decision. When the house was completely refurbished and the album was recorded, life was a lot more laid back. After a while I found myself in the chips aisle four times per week and I added more and more peppers to my meals. You guessed it, it was time to spice up my life again. I did that until I caught myself in the candy aisle again way too often. 😂 I’ve filled voids with food and ate less when my life was full. Whenever I find myself compensating with food, I ask myself: what am I truly hungry for? It can be painful to dig deep for the answers, but I might as well do it or else I’ll end up feeling worse in the long run. I am grateful and lucky to be born and raised in a part of the world where food is in abundance. 🙏🏾 . . . . . . #takecareofyourbody #toned #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitnessjourney #gymlife #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #allwhiteeverything #fitstagram #fatlossjourney #notperfectbuthappy #fitfoodhealth #yogiswholift #ebonyfitness #foodforthought #squatmotivation #bodypositive

1010
1 month 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. Ever since I learned this, seeing people wobbling their legs when they sit makes me smile. Most of the time I encounter people who say that they don’t eat much. They don’t lie, it’s just that their perception of how often and how many calories their food contains is off. I post about that regularly. Cheers! 😊🙏🏾 . . . . . . . #takecareofyourbody #toned #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitnessjourney #gymlife #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitnessqueen #fitstagram #fatlossjourney #notperfectbuthappy #nikewomen #fitfoodhealth #yogiswholift #ebonyfitness #postworkoutselfie #basicfit

1270
1 month ago

Fit shaming? You probably think I wanted to type ‘fat shaming’ but I don’t. It concerns the negativity concerning people who succeed in turning their couch potatoism into a healthy lifestyle with good nutrition and exercise. Even though it appeara as if half of the insta population uses the hash tag #fitnessmodel , only few people succeed in transforming. People aren’t used seeing drastic changes so they respond in both negative and positive ways. About 5 years ago I decided to needed to watch what I eat a little bit better, because I felt my body couldn’t recover well. I already had an athletic physique, but my body was grateful that I gave it nutrition instead of plain fuel. I gained muscles mass and lost body fat. I was aware of the fact that people often project their own insecurities on you, but if my skin were a bit thinner, I probably would have decided to go back to my one bag of Lays and half a bag of sour patches habit. Most reactions were very positive and supportive, but some were just nasty. I wasn’t showing off my body on instagram as I do now. Luckily those close to me were very supportive, but I’m aware that it easily could have been the other way around. People kept asking me if I was on social media, as they wanted me to share my journey. If you encounter negativity from dear ones it could be out of their own insecurity, but I’ve seen people who lost 10 pounds turn into annoying douche bags giving unsolicited advice. Don’t do that, mkay? Some people aren’t ready yet. If they can’t understand, agree to disagree, embrace the difference or let each other go. Some people need time to understand your transformation. They don’t have to understand you. You don’t have to understand them. Validate yourself instead of seeking approval from others. Cheers! 😊🙏🏾 . . . . #takecareofyourbody #toned #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitnessjourney #gymlife #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitnessqueen #fitstagram #fatlossjourney #notperfectbuthappy #reebokwomen #fitfoodhealth #yogiswholift #ebonyfitness #yoga

1280
1 month ago

I could be the cause of my mom’s heart attack... when I say no to her her food. Yes... 🙈 This point didn’t fit in yesterday’s post but perhaps it needs some extra attention. This issue may be hard to imagine for my Dutchies, the country where you get one cookie with your coffee if you’re lucky when you’re visiting someone and it’s not considered rude to be ushered away when dinner is served. I repeat: I could be the cause of my Tanzanian mom’s heart attack when I decline her food. Saying no to the food my dad’s amazing Asian girlfriend has prepared is the same thing is telling her I hate her guts. Worse even, it’s like rejecting Asia entirely, as if the entire continent beneath me. It’s that kind of pressure I have to face when it comes to my family and food. 😂 I never said no, until I first went to my dad and his gf at New Year’s eve and ate as if the fate of the Philippines depended on me, had another huge meal at my mom’s to prevent the demise of Zanzibar. Then I went to a Senegalese friend and was force-fed more. People starting asking me when the baby was due. I may have rescued Dakar, but my stomach hurt so much I might as well be in labour. That was it. No more eating out of politeness. I may the cause of a lot of bad luck, but as far as I know they still love me and have gotten used to the fact that I sometimes say no to food. 😅 You might cause some disappointing looks, chest pain or loss of hair at first, but stop pleasing others at the expense of your own health. ❤️🙏🏾 . . . . . #takecareofyourbody #toned #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitnessjourney #gymlife #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitnessqueen #fitstagram #fatlossjourney #notperfectbuthappy #nikewomen #fitfoodhealth #yogiswholift #ebonyfitness #sixpackfemmes

1040
1 month ago

How to survive summer barbecues Or any event that involves a bunch of food . So you’re pleased with the way this fitness journey goes and you don’t want to ruin your progress over a couple of days of bingeing. Or maybe you simply don’t want to make matters worse. What could you do except for nibbling on a celery stick all evening? 1. Skip the bread and butter. Stay away from pre dinner snacks, unless it’s a celery stick 🥺 2. Soup is usually low in calories 3. Savour each bite 4. Don’t go for seconds - the first bite is the best anyway 5. Don’t drink your calories, unless your family is a pain. In that case you deserve one glass of your favourite alcoholic beverage. Two glasses if you’re related to me. 6. Fill your plate with veggies 7. Eat those veggies 8. Chocolate is made of cocoa beans, but it’s still not a veggie 9. Red sauces are low in calories, white sauces usually aren’t 10. Don’t skip dessert, enjoy it 11. Don’t think that just because you didn’t stick to the plan that all hope is gone and you might as well eat like ten truck drivers. It’s like setting the house on fire, just cause there is smoke in the barn. 12. Drink tons of water 13. Stop eating before you’re full 14. It’s not those couple of barbecues that count, but what you do those other 363 days of the year 15. A lot of people project their views, fears and insecurities on you, which can be very frustrating. They don’t always realise this. This is not the day to confront them with this behaviour. Smile, thank them for their good intentions, but tell them that you’ll finally at this point where you feel comfortable in your skin and you would like to continue feeling good about yourself then switch topics. 16. Worst case scenario is that you eat too much and gain weight. I can think of worse things. 17. Eat a little less the day after . . . #takecareofyourbody #toned #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitnessjourney #gymlife #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitnessqueen #fitstagram #fatlossjourney #notperfectbutreal #reebokwomen #yoga #padangusthasana

1200
1 month ago

Do you know what makes your eyes light up? Can you find the right balance between wants and needs? . If you’re not sure what you’re passionate about, you could decide to prioritise your physical health. Going to the gym, eating healthy, looking and feeling better along the way and then you might find that one (or two) thing(s) that will make your eyes light up. Sounds like a plan, right? Wrong. It is a plan, but I doubt that it’s a solid plan, unless you’re passionate about the fitness industry. I would soul search for that one passion. Maybe there are two. Once you found (or in most cases: rediscovered) it, being physically fit will help you cultivate them more easily. It will give you more energy to persevere, it will bring you more clarity in your head. Being physically active and a balanced eating pattern will stimulate your creativity. For me taking care of myself is a vehicle to be a better gym instructor. I easily could do this job without being physically fit, but not at the same level as now. Finding the right balance between everything that seems important to you is a major challenge. You may find balance for a few moments and then life throws another curveball at you, forcing you to shift your focus. I don’t think the perfect balance exist, but if you prioritise you may find yourself dodging those balls a lot more easily because you are more stable. Making choices can be hard, when you’re not honest and true to yourself. If you feel too much practical stuff is in the way... use your creativity. Start with small steps. It’s better than no step. End of rant. Cheers! 😊🙏🏾 . . . . . . #handstand #shoulderstability #yoga #fitnessjourney #yogiswholift #strongereveryday #gymaddict #fitwomen #shamangi #tonedbody #notperfectbuthappy #healthierme #takecareofyourbody #fitdutchies #fitgirlsnl #fitover40 #mixedgirl #notperfectbuttrying #fitstagram #strongcore #gymaddict #lekkerinjevel #flexibledieting #afvallen #fatlossjourney #squatmotivation #ebonyfitness #handstandpractice #findyourbalance

1130
1 month ago

Why I stopped buying women's glossy magazines . Page 11: How to lose 2 stone in a month Page 14: You are amazing just the way you are Page 17: The “my killer body” diet. Unless you’re 4 foot 1 and don’t move at all, you get way too little calories. Page 21: Fashion ad with a model making Twiggy look like a plus size model Page 23: Recipe for red velvet cake Page 24: Editorial about an model turned actress who says she eats like a truck driver and only does Pilates twice per week, because she hates the gym. The journalist marvels over how she good she looks with no make up on and her ‘effortless’ outfit. No one would be able to tell which of the two is lying as botox has drawn any expression out of their faces. . . Here’s the deal. You don’t have to be perfect, but I believe in being whole. Without the lows there are no highs. But we don’t like to feel the lows so we tend to fill the void with volatile substitutes like food, gadgets and clothes. And that void becomes bigger. There is no escape, so we might as well face it. ❤️ . . . . . . #takecareofyourbody #toned #healthierme #flexibledieter #cumbuco #beachbum #fitgirlsnl #fitdutchies #fitgirlsbrasilia #lekkerinjevel #gymaddict #shamangi #fitwomen #mixedgirl #yogiswholift #fitover40 #bikinigirls #consistencyiskey #fitwoman #tonedgirls #fitstagram #ebony #fitnessgeek #notperfectbuthappy #seafolly #cheatday #restday #sandstorm #mindbody

960
1 month ago

Calorie amnesia? 1200 kcal. That's what I had eaten that day. I wasn't even hungry! There is no way I can stand on two feeet with so little food in my system, so I rewinded the day: Mindless nibbling when I watched Shutter Island, a slice of cheese I put in my mouth when I made myself a sandwich, maybe two, leftover food on my nephew’s plate, that extra half glass of juice I took to empty the carton. Have you seen the show Secret Eaters? I felt like one of the people on that show. 😅🙈 Whether you have a little extra weight or a lot, I know that means you have been overeating at some point, no matter how amazing your food diary of the last few weeks looks like now. If you think you are eating less calories than your body uses and you're not losing weight/inches, you probably eat more than you remember. Some food that you consider to be healthy contain more calories than you think. We call this underreporting and this happens a lot. Yes, there are a few people out there who may have thyroid issues but most of you aren’t them. Sooo for those who are tracking their food intake: Write everything you eat down straight away. Be accountable for what you eat, without beating yourself up over every little delicious misstep. . About the pic: Why do I look slightly more relaxed on one of these pics? 😅 Because on that pic the push ups were easier to do. Do you know if it’s the top or bottom pic? And why? . . @chrischris_random Thanks for backing it up with mathematics. 🙌🏾🙌🏾 . . . . . #prettyinpink #pushups #xtudelft #tudelft #consistencyiskey #takecareofyourbody #healthierme #toned #fitnessjunkie #flexibledieter #fitdutchies #fitgirlsnl #fitwomen #shamangi #mixedgirl #fitstagram #lekkerinjevel #afvallen #gymaddict #fitnessjourney #fitover40 #fitwoman #flexibledieting #summerbody #tonedgirls #tonedbody #strongereveryday #squatmotivation #fatlossjourney

1260
1 month ago

Less cravings? Even though research has shown eating or skipping breakfast has no effect on weight, I think not being hungry in the morning is often a sign that you eat/snack too much in the evening. Some studies show that high protein breakfasts reduce hunger. The level of appetite-regulating hormones are improved, which causes people to eat fewer calories later in the day. Your body uses more calories to metabolize protein than fat or carbs i.e. a higher metabolism. There are studies that show that a protein intake between 18-25% of your caloric intake leads to less cravings, less obsessive thoughts about food and help you maintain your weight loss in the long term. Anyhoo, I’m hungry. Time to eat my eggs, bread, protein pancake, fruit and nuts. Cheers! . . . . . #consistencyiskey #tricepsworkout #takecareofyourbody #healthierme #toned #fitnessjunkie #flexibledieter #fitdutchies #fitgirlsnl #fitwomen #shamangi #mixedgirl #fitstagram #lekkerinjevel #afvallen #gymaddict #fitnessjourney #fitover40 #fitwoman #flexibledieting #summerbody #tonedgirls #tonedbody #strongereveryday #squatmotivation #triceps #fatlossjourney #trackyourshit #supergymrijswijk

800
1 month ago

I think we tend to underestimate our own body and overestimate the effect of 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 our minds work differently... We may have a ritual before we play or watch a match, take pre workout formula every single time before a workout. Someone told me she took omega-3 oils from a certain expensive brand. I asked her if she felt a big difference. She said: “No, I don’t feel better, but I feel worse when I don’t take them.” Needless to say, I ran to the store and bought them right away. 😉 About 25 years ago a lot of people in The Netherlands thought they had irritable bowel syndrome. What a lot of doctors did was prescribe placebos. A while ago I posted about research concerning people gaining strength and muscle mass because they believed they got steroids. 🤔 . . . . . #toned #gymlife 💪 #trustyourbody #takecareofyourbody #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitstagram #fatlossjourney #ebonyfitness #yogiswholift #obliques #takecareofyourmind #reebokwomen #lesmillstribe

1240
1 month ago

You break it, you fix it. 😩😅 . If you believe that working at a gym will keep you fit, it’s quite the opposite. 95% of your time goes to making sure customers will get the best gym experience possible. ❤️ That means making sure the gym is clean, you got your workout sessions sorted out, people pay their fees, you listen to people’s stories so that you can give a solid advice that they won’t follow, make overpriced shakes and coffee, and you fix a lot of stuff. 5% of your time might involve that you get some physical activity. Preparing the workouts often happens in your own time, as well as getting and staying in shape. . I want to make you shine and I’ll shine in my own time. 😊🙏🏾 . P.S. I’m so grateful my dad taught me how to do diy. 🛠 . . . #breakitandyouwillmakeit #toned #gymlife 💪 #girlswhofixshit #takecareofyourbody #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitstagram #tonedgirls #fatlossjourney #ebonyfitness #yogiswholift #obliques #squatmotivation #groupclasses

1280
1 month ago

Cellulite Also known as cottage cheese skin, hail damage, orange peel skin or the mattress phenomenon. What is it? It’s that bumpy stuff on bodies us women whine about. Fat deposits push through connective tissue underneath the skin. It is also that thing women’s partners wish they’d stop whining about because they don’t care that it’s there and they think you’re hot regardless. The exact cause is unknown but known contributing factors are a decline in oestrogen levels, blood circulation and collagen. Why are there so little men with cellulite? Because they wouldn’t be able to live with it. Thanks to God’s evolutionary plan, men who had similar connective tissue and whose fat cells and muscles are distributed like women are carefully eradicated. What can you do about it? Once it’s there it’s hard to get rid of but there are a few things that might work, but life will lose its lustre. Examples are: no more sugar, dieting, no alcohol, no coffee and you have to eat too many vegetables. Other things that do not suck as much are weight training and dry brushing to stimulate blood circulation. There are overpriced massage machines that give you the illusion that they work, but all they do is bruise your body in a way that the bumps disappear temporarily. What you could do is eat healthy, try to do the not so healthy stuff in moderation, do strength training, love your body in the mean time and be patient. . . . . . . #takecareofyourbody #toned #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitstagram #obliques #fatlossjourney #ebonyfitness #gymaddict #yogiswholift #takecareofyourmind #nikewomen #cellulite #loveyourbody #cellulitereduction

980
1 month ago

Body scan Every morning when I wake up, I drink one or two big glasses of water and I check my body. I try not to judge, I observe. How do I feel, how does it look, do I feel, see, smell, anything out of the ordinary? Am I hungry? Or not at all? The latter means I probably ate too much the day before. What does my body need right now? It doesn’t take long, but it helps me stay connected with my body. I don’t stand on the scale, but I don’t want to focus on meaningless numbers. It helped me detect some physical problems in an early stage, before it could develop into something bad. . . Depending on how often I hit the snooze button before I crawl out of bed, I try to scan my mind as well. After that I usually do laundry, make a big breakfast and then I shower and get dressed in 5 minutes because I lost track of time. 😅 . . What’s your morning ritual? . . . #takecareofyourbody #toned #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitstagram #fatlossjourney #ebonyfitness #morningroutine #gymaddict #yogiswholift #takecareofyourmind #nikewomen #fitnessjourney #obliques

1640
1 month ago

“People in France have a phrase: ‘Spirit of the Stairway.’ . In French: Esprit de l'escalier. It means that moment when you find the answer, but it's too late. Say you're at a party and someone insults you. You have to say something. So under pressure, with everybody watching, you say something lame. But the moment you leave the party… As you start down the stairway, then... magic. You come up with the perfect thing you should've said. That's the Spirit of the Stairway.” Chuck Palahniuk . . . . #takecareofyourbody #toned #gymaddict #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitover40 #flexibledieter #flexibledieting #consistencyiskey #fitwomen #fitstagram #stairs #fatlossjourney #ebonyfitness #ohrid #outdoorworkout #stairworkout #hiittraining #stairmaster #jumping

1100