shamangik on justtake.net

Shamangi Photos & Videos on Instagram

@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 🤓☀️

2 days ago

I’ve written this before, but people tend to overestimate the amount of calories they burn during a workout and underestimate the amount of calories in their food. Especially with healthy food, people tend to overeat and end up eating more calories in a day than they burn. That is fine if you want to gain weight, but not if you want to lose it. About the pic: There’s happy chaos in my head, so I like order in my surroundings. I’ve been at many gyms over the years and I often end up re-racking and rearranging the weights, whether I work there or not. 🙈 Happy and healthy Saturday, everyone! 😊🙏🏾 . . . . #reracking #xtudelft #tudelft #fitwoman #tonedbody #strongereveryday #healthierme #fitdutchies #fitgirlsnl #shamangi #mixedgirl #flexibledieter #summerbody #sixpackfemmes #lekkerinjevel #gymetiquette #gymaddict #fitover40 #fitstagram #consistencyiskey #afvallen #yogiswholift #fitnessmotivation #fitnessjourney #reebokwomen #toned

1434
3 days ago

Allow yourself to goof around (I’m goofing around with my little nephew here ❤️) I tried eating clean for 6 days and doing a cheat day one time per week. I would let that day coincide with parties, fun with my friends or horror with my beloved family. I think that’s an approach that works for a lot of people, because it can be challenging to eat just a tiny portion of ‘not so clean’ food on a daily base like I do. However, in my case I got obsessed with all the foods I couldn’t eat during those 6 days, even with food I didn’t care for. For instance, I’ve got a sweet tooth but I’m not a real chocolate fan. Suddenly chocolate became so interesting! Chocolate started to resonate in my head all day and it wasn’t funny. Ok it was. 🤗 On my ‘cheat day’ I didn’t know how to behave. I either didn’t want to eat anything that wasn’t clean or I pigged out. After a couple of months of doing that I decided it wasn’t working for me mentally. Physically it worked great though. Eating perfectly from day one is an illusion. Allow yourself to goof up, to fall 7 times and stand up 8 times. What happens a lot is that the moment someone eats something they weren’t supposed to, they think “I screwed up so I might as well go all the way”. The screw up may be 400 kcal, why add another 1000 kcal to that? If one leg of the table is wobbly, just saw off the other 4 legs? If one tire is your car is flat, slash the other three as well? 🤗 I know quite a few people who are brave and honest enough to admit that’s what they do. The challenge for them is to let that happen fewer times than before. Step by step, a healthier and happier you. Cheers! 😊🙏🏾 . . . #consistencyiskey #takecareofyourbody #healthierme #nikewomen #toned #fitnessjunkie #flexibledieter #fitdutchies #fitgirlsnl #fitwomen #shamangi #mixedgirl #fitstagram #lekkerinjevel #afvallen #gymaddict #fitnessjourney #fitover40 #fitwoman #flexibledieting #summerbody #tonedgirls #tonedbody #jenergy #proudauntie

11910
4 days ago

How I tried to eat better to get this shape . I always started the day with a large bowl of organic muesli with semi-skimmed milk. After weighing the food I found out I easily chucked in 600-800 calories each morning. 😅 I decided to eat less muesli, add strawberries and use non fat milk. Usually I would eat two sandwiches with cheese or smoked chicken, mustard, lettuce and tomato at 11 am. I often bought my cheese in pre cut slices. I found out that one of slice was 120–140 kcal . 😳 I ditched the cheese and stuck with the chicken fillet, or I would slice the cheese myself. The slices are smaller and thinner when you do it yourself. For lunch I would either eat 4 slices of bread and a piece of fruit or whatever junk the company’s cafeteria would offer. I stopped going there and replaced my lunch with a huge salad with chicken, tuna or shrimps. After work I would eat two more sandwiches, some low fat yogurt or more muesli, because I was a musli monster. If that wasn’t enough: Lays. I started to understand why I often wasn’t hungry by the time it was dinner time. 😅🙈 My dinners were ok, but for a while I reduced the amount of pasta, rice or potatoes by half and increased the number of vegetables. As far as drinking is concerned: I would drink orange juice, apple juice or lemonade all day and I decided that drinking my calories wasn’t worth it. I switched to water and tea. Neither was eating an entire bag of chips every day. I stopped eating the birthday cake my colleagues offered me, because I did that out of politeness. You probably think I was overweight if you consider everything I ate. I was a bit more curvy and had a bit more body fat, but I was still slim. The journey to a fitter me didn’t go smoothly though. More tomorrow! . . . . . #consistencyiskey #takecareofyourbody #healthierme #nikewomen #toned #fitnessjunkie #flexibledieter #fitdutchies #fitgirlsnl #fitwomen #shamangi #mixedgirl #fitstagram #lekkerinjevel #afvallen #gymaddict #fitnessjourney #fitover40 #fitwoman #flexibledieting #summerbody #tonedgirls #tonedbody #strongereveryday #fitfoodhealth #yoga #padangusthasana #basicfit #fitfoodhealth

16010
6 days ago

How I eat to stay in this shape - part 2 (which isn’t perfect, but hey I’m happy) . What works for me is eating ‘clean’ for the most part: lean protein, brown rice/quinoa, fruits and vegetables and healthy fats. But around 20% of what I eat daily is not clean. 😁 I found out that this style of eating actually has an official name: flexible dieting. Let’s say your body needs 2300 kilocalories per day and you want to lose some weight, so you cut 300 kcal. 1600 calories should be clean and 400 calories can be chips, Oreos, chocolate, caramel... For those who must see the bottom of the chips bag once they opened it, they should try a different approach. For instance 6 days of clean, nutritious, delicious foods and 1 day on which they indulge a little. Another option is 5 days of clean and 2 days on which you eat either a not so clean lunch or dinner. I’ve seen people pig out on their cheat days to the extent that they annihilated their clean eating efforts on those others days and ended up gaining weight in the longer run. This is why for tracking your food intake with an app for a few weeks is interesting as you become aware of what and how much you put in your mouth. . Finding an eating pattern that works for you will take some time and effort. There will be days that you will screw up badly. These are important learning moments. As long as you will go back on track the rest of the day, you will be fine. Indeed “the rest of the day” because I’ve seen and heard incredible binge sessions when people decided they would start all over again “tomorrow”. Now. 🤨 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. I will share more tomorrow. Cheers! . . . . . #consistencyiskey #takecareofyourbody #healthierme #lesmillstribe #toned #fitnessjunkie #flexibledieter #fitdutchies #fitgirlsnl #fitwomen #shamangi #mixedgirl #fitstagram #lekkerinjevel #afvallen #gymaddict #fitnessjourney #fitover40 #fitwoman #flexibledieting #summerbody #tonedgirls #tonedbody #obliques #strongereveryday #fitfoodhealth

1509
1 week ago

What I eat to stay in this shape . I went to one of the many sites to calculate how many calories I need in one day. Then I first ate about 200 kcal less to lose some body fat. Some days I would eat more. You can use an app to monitor your caloric intake. I didn’t eat particularly ‘clean’, I just focused on a combination of healthy foods and slightly cut back on the not so healthy foods. After four months I ate how much my body needed. After a couple of weeks I knew what I could eat and I didn’t have to track my calories. One of my challenges was to not fool myself with the quantities. A table spoon is a table spoon and not two table spoons piled on top of each other in one spoon. 🙈 I don’t track my macros, I eat candy and junk pretty much every day but in small quantities. I try to listen to my body and if it tells me I ‘need’ carrot cake, I try to figure out what I’m really hungry for: sleep, validation, love, a new challenge? I’ll write more about this subject, but I should get ready for my first training session. Cheers!! 😊🙏🏾 . . . . . #consistencyiskey #takecareofyourbody #healthierme #nikewomen #jenergy #toned #fitnessjunkie #flexibledieter #fitdutchies #fitgirlsnl #fitwomen #squatmotivation #lungesandsquats #shamangi #mixedgirl #fitstagram #lekkerinjevel #afvallen #gymaddict #fitnessjourney #fitover40 #fitwoman #flexibledieting #summerbody #tonedgirls #tonedbody #bootyworkout

1287
1 week ago

Why do protein shake bottles smell so nasty? . Not rinsing your protein shaker bottle straight away after usage, is a mistake you only make once. 😷🤮 Ok, I made that mistake twice because I don’t take protein shakes that often and I forgot. 🙈🙈 Even if you rinse your bottle straight away, you still get that wretched odor of a decomposing skunk after a while. The residue of your protein power, water or milk sticks to miniscule, barely visible cracks of the porous plastic the bottles are made of. This is the perfect breeding place for bacteria. You can save your bottle by soaking in water with 1-2 cups of vinegar or 1-2 spoons baking soda or consider investing in a bottle made of stainless steel or glass. . . . . #proteinshake #smellyshaker #toned #takecareofyourbody #gymaddict #sixpackfemmes #obliques #healthierme #fitnessjunkie #fitdutchies #fitgirlsnl #fitwoman #fitnessfemme #shamangi #mixedgirl #lekkerinjevel #afvallen #fitnessjourney #gymlife #fitover40 #flexibledieter #consistencyiskey #fitwomen #fitnessqueen #fitstagram #fatlossjourney #fitnessqueen #notperfectbuthappy

984
1 week ago

How to get rid of the funk in your gym clothes . We all have that one piece of garment that we would like to wear over and over again to the gym. And then it happens... You’re not even halfway into your warming up and you smell something. 🤭 Is it the guy on the left who never trains legs? Is it the gorgeus gym shark girl? Noooo, it’s you. 😭😭 You could soak your clothes in cold water and vinegar, but that will work for a few more wears. Here are some tips to prevent it from happening later than sooner. •If you're not washing your clothes straight away, don't put the clothes in your laundry pile, but allow it to get some air. In the pile you're creating the ideal environment for bacteria to create a stinky mess. •Wash your gym clothes inside out because that's where your bodily secretions stick to. •In Holland there's a spray from HG that you can put in the problem areas of your clothes (armpits) before you wash it. •Add a cup of vinegar or baking soda to your detergent. HG also sells a powder, but it makes my skin itchy. •Use a detergent for gym clothes. However, vinegar is cheaper. •Try a different deodorant. •Wear cotton instead of synthetic clothes. •Don't use fabric softner because that in fact locks in the bad odor. •Don't use the dryer because the heat will lock in the bad smell. If that doesn't help: Let that piece of garment go. Collect good memories, not smelly stuff. Cheers! 😊🙏🏾 . . . . . #laundryday #domesticgoddess #laundry #bikinibody #bikinigirl #summerbodygoals #healthierme #fitdutchies #fitgirlsnl #gymaddict #fitnesspro #fitnessqueen #gymtanlaundry #tonedbody #fitwoman #shamangi #mixedgirl #vermeerlight #beachbabes #fitover40 #lekkerinjevel #afvallen #flexibledieter #toned #takecareofyourbody #fitwomen #squatmotivation #squatgirl #consistencyiskey

16624
1 week ago

Strength training and muscle building Strength training targets the neuromuscular system (our ‘software’). You teach your central nervous system to increase motor unit recruitment. Bodybuilding is about building larger muscles through modifying muscle cell physiology (our ‘hardware’). You develop your muscles, bones and connective tissue. Strength training and bodybuilding is pretty much similar when you’re new or intermediate. Advanced athletes tend to use higher weights and do fewer repetitions for strength training and more repetitions and lower weights for bodybuilding. These two training approaches aren’t mutually exclusive as you will get stronger with both approaches and they both have neurological benefits. Still it’s good to realise that there is a difference. It’s very well possible that you’re not making progress anymore because you’re using the wrong approach. 🤔🤓 Cheers! 😊🙏🏾 . . . . . #takecareofyourbody #healthierme #toned #bettersorethansorry #flexibledieter #musclebuilding #fitdutchies #fitgirlsnl #tonedgirls #strongereveryday #shamangi #mixedgirl #fitstagram #lekkerinjevel #nikewomen #fitwoman #fitnessmotivation #fitover40 #afvallen #obliques #gymaddict #fitnessgeek #fitnessknowledge #consistencyiskey #fitwomen #obliques #fitnessfemme #notperfectbuthappy

17026
2 weeks ago

Life isn’t better when you’re healthy, but you will be better at dealing with life. . I’ve seen skinny people not living a healthy live and I’ve seen people with a little extra living a healthy life. I want to make it clear that what I post is not about attaining happiness by having a six pack. This is about being the best version you can be considering your circumstances. This is about putting yourself first. This is about feeling better in your own skin, which makes it easier to cultivate your interests. It will be easier to reach your goals. It will be easier to deal with setbacks. You will have less back pain. You will have more energy. You will be kinder to others. Most of all, you will be kinder to yourself. Cheers! 😊🙏🏾 . . . . . #takecareofyourbody #healthierme #toned #consistencyiskey #bettersorethansorry #fitwoman #lesmills #gymaddict #nineinchnails #fitgirlsnl #fitdutchies #yogiswholift #fitnessjourney #fitstagram #lekkerinjevel #shamangi #mixedgirl #fitwomen #afvallen #fitnessgeek #fitover40 #obliques #fitnessmotivation #fitnessfemale #fitnesspro

1499
2 weeks ago

Are muscles are heavier than fat? Just slightly! Muscles have a higher density than fat. On average the density of muscle is 1.1 gram per millilitre and that of fat is 0.9 gram per millilitre. That’s only one fifth less than fat. Your gender, race and body fat percentage affect the density, still fat doesn’t take *that* much more space than muscle. However, muscle mass burns three times more calories than the same amount of body fat. Increasing your muscle mass will increase your metabolism. P.S. I’ve seen so called gym professionals in The Netherlands let people wear tight stuff that temporarily presses fat cells together and placing them on machines, making people believe that they lost half an inch in 40 minutes. If that kind of deceit makes you happy: you can do this at home using cling foil (dutchies: huishoudfolie). . . . . #lxrforlife #houseofworkouts #xcore #demixnieuwegein #demixfitness #groupclass #groupclassinstructor #toned #nikewomen #fitwomen #fitdutchies #fitgirlsnl #tonedgirls #gymaddict #shamangi #mixedgirl #yogiswholift #flexibledieter #healthierme #lekkerinjevel #afvallen #fitwoman #fitnessqueen #ebony #fitstagram #fitnessjourney #nikewoman #consistencyiskey #foamroller

14410
3 weeks ago

Mon-yay 😂 This is my why-did-I-agree-on-a-Monday-morning-run-when-it’s-raining-cats-and-dog face. 😩😂 Cause sometimes it’s better to focus on what needs to be done instead of what I feel like doing. Cardi-yes instead of cardi-no. 😉 Cheers, everyone! . . . . . #takecareofyourbody #healthier #toned #mondaymotivation #morningrun #fitgirlsnl #fitdutchies #fitstagram #nikewomen #fitwoman #shamangi #mixedgirl #lekkerinjevel #afvallen #gymaddict #tonedgirls #yogiswholift #yogiswhorun #fitover40 #flexibledieter #fitnessqueen #consistencyiskey #fitwomen #fitnessgeek #ebony #fitnessjourney #gymlifestyle

1446
3 weeks ago

Many boob sizes ago I was a couch potato and literally went into foetal position after ten crunches. I joined a gym for once a week. I sometimes trained twice if I felt brave. I was asked to become a instructor after a month or so. The gym owners enrolled me in a very extensive program to become an aerobics & fitness instructor. After that I did courses for body power, therarobics (does anyone remember this?), Zumba, yoga, Pilates, Kangoorobics, Tae Bo, Xcore, Body Balance, Barre and a few I don’t remember. Oh and I decided to quit my day job. If you think that working in this branch will guarantee you a fit body: Nope. The more you work in fitness, the less you move cause you’re sitting on your butt preparing workouts, classes and creating meal plans for your customers. I was fitter when I still had my office job because of the regular working hours... 😅 Here I am, after my quarterly LXR teacher training to keep my licence valid. Cheers! 😊🙏🏾 . . . . . #lxrforlife #houseofworkouts #xcore #demixnieuwegein #demixfitness #groupclass #groupclassinstructor #toned #nikewomen #fitwomen #fitdutchies #fitgirlsnl #tonedgirls #gymaddict #shamangi #mixedgirl #yogiswholift #flexibledieter #healthierme #lekkerinjevel #afvallen #fitwoman #fitnessqueen #ebony #fitstagram #fitnessjourney #nikewoman #consistencyiskey #notperfectbuthappy

1386
3 weeks ago

Why do you get sick when you finally get some time off? . Stress is regulated by two hormones: adrenaline and cortisol. Adrenaline is released fast and your body breaks it down quickly. Cortisol is responsible for the release of energy, helping you to react appropriately in stressful situations. It also partially takes control over your immune system as your body doesn’t have the capacity to adequately deal with germs and viruses (pathogens) during demanding periods. If your life is stressful constantly, your body will continuously increase its cortisol production. This is why you may get sick when you go on vacation: Your cortisol level will finally decrease and your immune system gets the chance to deal with the suppressed pathogens. High cortisol levels also affects your memory, mood, libido AND not gaining muscle mass or even losing mass. I repeat: No gains. It’s a rest day for me. Cheers!! 😊🙏🏾 . . . . . #restday #restdaymode #restdayfeels #timetorelax #bodymindsoul #fitdutchies #fitgirlsnl #tonedbody #healthierme #toned #fitnesslife #fitnessjourney #gymaddict #fitwomen #shamangi #mixedgirl #strongereveryday #fitover40 #lekkerinjevel #takecareofyourbody #fitwoman #afvallen #flexibledieter #yogiswholift #strongback #bootypics #fitnessmotivation #notperfectbuthappy

1448