Fitness Tips

Challenge: 3000km Bicycle Tour

I’ve always loved the idea of challenging myself one way of another. The idea of doing a bicycle tour in the Netherlands popped in my head mid run with the doggies while I was still stuck in South Africa. I was fake interviewing myself; something I do while day dreaming about my future. Anyway back to talking about my hopes and dreams. At first the idea of bicycling the Netherlands was something that was just an idea but after immigrating and settling in, the idea came back to the surface. Very quickly the idea turned into actual planning.

Boy did it take a lot of work. I pulled out my map and just started circling towns; the main towns and cities that stood out in bold and then a few little towns here and there. The South, the North, the little island and all in between. I made sure to make a nice little semi circle. Nothing to be missed. I had the easy part. I just had to look at the map and make a route from town to town that would flow. Onno jumped on the computer and got the actual route. I helped…a little. This is the link of the website we used, we use the same website to plan our training routes: http://fietsroutenetwerk.nl/ The website is in Dutch but is very easy to use. If you need a step by step tutorial, comment below and I will definitely be your translator and knight on a shining bicycle.

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After our routed was mapped out, we just had the easy choice of when we will  be embarking this journey. It took some playing around but eventually we decided on a time frame where we feel would be the most comfortable, weather and traffic wise. The month of May 2018. With all of these details at hand we could start doing the math so I can make the big announcement on all my socials and in essence sign my fate. Approximately 3235,4km. At first we were eager to complete the goal of 180km and get the entire trip behind us in 18 days but reality kicked in and now it’s just 100km in 31 days. 145 towns.

If you’re interested to follow my journey as I train for the tour then follow me on Instagram or stay tuned for my other weekly blog updates. That’s about it. There’s nothing more to say but…

Saddle Up!

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General Life Tips

I’m 21 And I Have A Bucket List

When you think about someone with a bucket list, my best bet is that a healthy twenty one year old women doesn’t come to mind. It’s for the sick and dying. It’s for the dreamers. It’s for the paranoid humans that believe the world is ending. I don’t know…it’s a bunch of bullshit if you ask me. Why wait till it’s too late to start living your life? So I bought a book and started to write.

What do I want in life?

What memories do I want to make?

Some was quite plausible and expected: get married, buy a house, get my degree, move abroad, have children and etc. Now there is also a few things on the list that’s a bit crazy but something I will do mark my words.

Here is a few of my favorite Randoms:

Get a trust tattoo (I’m really okay with this one. My husband will choose the design and I’m really looking forward to it.)

Swim in the sea at midnight (Fun fact: I’m terrified of swimming in the sea. I get full blown panic attacks when in neck depth water in broad daylight. Yeah. Fun.)

Set of fireworks (Last time I was close to fireworks things went bad so this should be interesting)

Learn how to ballet dance (I’m not expecting miracles. I’m going to count a five year old routine as a success.)

Hold a spider for five minutes (Oh hell to the no. Sorry that was reflex.)

I firmly believe that you can’t live your life without ever stepping outside your comfort zone. I strive to challenge myself in every aspect of my life without going to stupid and dangerous means. So I made a list and every time something silly I want to do just for the sake that I’m alive and healthy and can do it I add it to my list. Every now and again I open my little book and see what I want to do. Life is short. I would hate to die without ever have lived.

So yeah, make that list and get out there and live.

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Story Time

Day 1 As A Blogger

A blogger; someone that writes articles about a wide range of subjects and share them on the internet. I’m completely new to the blogger world. My experience limited to blog posts that manage to pop up on my Facebook newsfeed, but I’m definitely intrigued. I love sharing my experiences, tips and not to mention writing has been a part of my life since the tender age of 13. What started with cliché werewolf novels on Wattpad has evolved into my blogs. I can finally write about stuff I actually know one or two things about! No more stumbling around in the fantasy realm.

My name is Cassandra and I’m just another girl on the internet that probably shares too much with strangers and really should take a crash course on TMI. I have a steady relationship with my couch and potatoes is a staple in my life. I also have a growing passion for fitness and health (and everything gluten free).

New Canvaskkk

I’m so excited to be launching my website today and I really hope you will reap the benefits from my mistakes but overall I hope you will enjoy what I have to offer. I hope you will come to see me as a friend and someone who will always try her utmost best to help YOU become the best version of yourself (which is the state you are truly happy). My dream is to inspire, motivate and fill your head with some great ideas. I don’t know where I’m going with this introduction. I don’t want you to think every blog is going to be super stiff with big English words and all that jazz. That’s not me. I’m sarcastic as hell and I’ve said this before but I will say it again. My spirit animal is an unicorn. Yes, that’s the level of special I am.

I hope you will stick around if not that’s okay. Not everyone is going to like me or what I believe and do with my life. It’s really fine. We all have our differences and own opinions. We are all our own special blend of cookie.

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The artist behind my logo, the image  my brand is Kayla Tait. You can find her here: https://www.instagram.com/_taitanator_/?hl=en

 

Fitness Tips

5 Steps On How To Get Started In Fitness

So you want to get active and start your fitness journey? First of all I want you to know it’s not at all as glamorized as you might see on Instagram. It’s not easy. It’s a roller coaster ride to be honest. One week you’re working out five times a week drinking smoothies all day around and the next week you have a steady relationship with your couch and pizza is your soulmate. It’s completely normal and with time you will learn the fine line that is balance.

I’ve been in the fitness world since May 2015. I’ve stayed on track for months without end and I’ve also derailed for months without end. This has taught me a few things about getting started and I’m here to share them with you.

  1. Baby Steps

Baby steps. Baby steps. Baby steps. I can’t repeat it enough. Baby steps. Baby steps. Baby steps. Did I make my point? You really can’t jump in head first and expect to be on the same level as a professional athlete by the end of the month. What I mean with this is you need to start of slow.

When I started my fitness journey I only did three strengthening (legs, arms, abs) workouts per week with two active LISS sessions (run, bicycle ride, walk, swim, etc.). Two years later I have four to five strengthening workouts per week with five to six LISS sessions. Oh and one stretch/yoga session. Please stretch and warm up before any workout. Injuries aren’t a joke. I’m speaking out of experience.

Can you see the difference? I didn’t jump in with a full blown workout routine, I started off slow and steadily build myself up. I keep this in mind every time I fall of track, I start with the basics and go from there. Like the famous saying goes: Rome wasn’t built in a day.

  1. Set Weekly Goals

Having something to work for, that motivates you to get up and get that workout in come rain, binge TV and a bad day is incredibly important. So set those goals. Mine this week is to push myself and see how much kilometer I can bicycle in one go. I’m pushing for 60km. (Edit: I DID IT!!)

  1. Find a program/plan that works for YOU

You can’t exactly jump into a battle and expect to come out as the victor. You need to have a plan. By plan I mean how your week is going to look like. What workouts do you want to do and on what day? If you have a well structured plan you’re more likely to stick to it. Winging it makes you stand a risk of failing.

week 1

Next up you obviously need to know what exercises your doing when it’s leg day. There is so many options and personal trainers online, you can really take your time, experiment till you find a program you enjoy. I recommend the two following YouTube channels.

POPSUGAR Fitness: https://www.youtube.com/channel/UCBINFWq52ShSgUFEoynfSwg

FitnessBlender: https://www.youtube.com/channel/UCiP6wD_tYlYLYh3agzbByWQ

  1. Stay accountable

If you stay accountable by posting daily updates on Instagram then go ahead honey. If you stay accountable by documenting every workout and making notes then go ahead. Find a way that motivates you to keep active even on days where the idea of working out is beyond horrible.

  1. Trust the progress

You won’t see progress overnight so please don’t get unmotivated when you don’t have abs after two weeks of training. Slow progress is real progress.

Best of luck and remember the only bad workout is the one you never did!

Nutrition Tips

How To Go Gluten Free

The first subject I want to preach about in my nutrition tips section is something I’m very well rehearsed in. If the title wasn’t a dead ringer about the topic the next sentence will be a dead giveaway. So you want to go gluten free? I’m going to start of by getting technical and explaining a few things. Naturally with a help of a few well sourced websites.

*1 Gluten is a general name for the proteins found in wheat, rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.*

There is three different reasons why someone would go gluten free: First number up is an immune disease called celiac. *2 Celiac disease is a serious autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine. It is estimated to affect 1 in 100 people worldwide. When people with celiac disease eat gluten, their body mounts an immune response that attacks the small intestine. These attacks lead to damage on the villi, small fingerlike projections that line the small intestine, that promote nutrient absorption. When the villi get damaged, nutrients cannot be absorbed properly into the body. Celiac disease is hereditary, meaning that it runs in families.*

Secondly there is gluten intolerance or non-celiac wheat sensitivity. *3 People with non-celiac wheat sensitivity experience symptoms similar to those of celiac disease, which resolve when gluten is removed from the diet. However, they do not test positive for celiac disease.* So basically these individuals get a long list of unpleasant symptoms because of gluten in their diet and once they make the change they are as good as new.

And then the last runner up is just the simple gluten free diet. Recently more individuals  than ever identify themselves as gluten intolerant or celiac. This created quite a hype over a gluten free diet and what benefits it can hold for losing weight. It has caused the gluten protein to get quite a bad reputation and although I personally don’t care for the protein, if your body can digest and get the benefits from it than why cut it? Although I do recommend you read your label to see what else might be in your beloved pasta or bread.

Now that we’ve gotten that out of the way I can give you a few tips on how to go gluten free. You need to know that it’s pricey most of the time. So it will be near impossible to throw out all the products in your kitchen that might contain gluten and replace them with a gluten free options. I did this gradually, by starting with an almost complete gluten free diet with small amounts of gluten till I got the hang of it. You also need to know that gluten is in almost everything, products you won’t even think of. Always and I mean always read that label. You will become a professional at spotting the word gluten that I can promise you. The last tip I can give you is mostly for mental support. It’s very difficult to go gluten free especially if the choice is forced by a test result, so surround yourself with people in a similar situation. You’re going to need someone to complain and relate to when being gluten free is being a pain in your arse.

Best of luck!

I will post a blog about how I found out about my gluten sensitivity in the next few weeks. If you have any questions or just need a friend, you know where to find me.

Source(s):

(1) Read more at https://celiac.org/live-gluten-free/glutenfreediet/what-is-gluten/#TdMYcXbyZTmZ72Jr.99

(2) Read more at https://celiac.org/celiac-disease/understanding-celiac-disease-2/what-is-celiac-disease/#eXKXRYwI2Ew5CJ2h.99

(3) Read more at https://celiac.org/celiac-disease/understanding-celiac-disease-2/non-celiac-gluten-sensitivity-2/#ZDF4lwIS1esROTQ4.99

 

 

Self Love

Body Best Friends Forever / BBFF

You are your own best friend.

What I mean with this is quite simple. When you’re feeling down in the dumps and filling your own head with negative thoughts stop yourself and ask this question: “Would I say any of this shit to my best friend?” Over my dead body honey. I will never tell my best friend they’re fat or make them feel guilty about their binge. I will never judge them for something they’ve done that I maybe don’t agree with. That’s not me so why on earth would I say any of this crap to myself?

When I catch myself with any negative thoughts about my body I imagine my best friend’s face and that I’m saying these words to them. In two seconds flat I’m beyond angry and over protective. I’m like oh hell to the no! Who the hell do you think you are with saying this type of bullshit to my friend? It doesn’t take me long to have a big Ahaha moment and just like that I snap myself out of the negative thoughts. I then proceed to tell myself what I would tell my best friend if they were saying these type of things about themselves.

“I’m fat.” Fat is just a substance in your body and guess what without fat you won’t be alive. So what if you carry a little extra fat? You are soft and great to cuddle with.

“I’m ugly.” No honey those thoughts are ugly. You are anything but ugly. You are a wonderful human being so don’t you dare dill your sparkle.

“I’m a horrible person.” Are you kidding me? Serial killers, child molesters, rapist and puppy kickers are horrible people.

“I ate two chocolate bars. I basically ate all my hard work away.” What type of chocolate was it?

So snap out of it. Look at yourself in the mirror and repeat after me.

I’m WORTHY!

I’m BEAUTIFUL!

I’m FABULOUS!

I’m AWESOME!

I’m a magical unicorn…