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Introduction
Welcome to a “Life Change”. This website is dedicated to making healthy smart changes to your lifestyle. Throughout the site you will find a wealth of articles that cover everything from mindset, nutrition and fitness. Read more about life change here.
Latest Articles
HIIT Exercise Programs
Embrace theHIIThigh-intensity interval training: physical training that consists of short periods of intense (= very energetic) exercise with short periods of rest in between: Use HIIT as part of your cardio routine.Exercise programs for HIIT The following training...
Boiled Chicken Ham
Ingredients: Chicken fillet 1.2kgSalt 18 gBleck pepper 5 gCoriander groung 1 tea spoonGarlic 1 sliceCold water 100 mlSpecial Tools: Transparent cooking filmCooking string or ropeRecipe Info: Rest time: 1 day. Prep time: 40 min Cooking time: 1 hour. Nutrition Info: Per...
Courgette Fritters (zuccini)
Ingredients: 400 g zucchini1 egg30 g flourSalt, Pepper & dill Instructions The courgette needs to be washed before cooking. Grate on a small grate. Lightly sprinkle with salt that would make juice to come out. After that it needs a good squeeze the courgette to...
Persimon Pudding
Ingredients: 20 g Chia seeds100 g persimon20 g coya milk Instructions 1. Mix chia seeds with a little hot water im a small cup. Leave in the water for 5 min for soaking so the seeds expand. 2. Next we will wash the persimon and peel prior to putting in a blender....
The Power of Sleep
Why sleeping is super important? The advised hours for sleeping for any adult is 7+ hours. “We have all had that idea “I can get by on 5 or 6 hours because I am busy”. Yes you will survive but will you really perform as well during the day and will it really have long...
Napoleon Cake
Ingredients: 1 egg2 oats wraps200 g soya milk30 g flour50 g redcurrant berriessweeetener Instructions Making the creamMix soya milk, egg, flour and sweetener in a bowl and make sure there is no clumps. Pour mixture into a pot and stir the mixture constantly until...
Chicken Roulette
Ingredients: 90 g oats wraps 300 g chicken fillet or chicken breast 100 g onion 1 egg 50 g cheese Salt and pepperFresh dillCorriander spice1 Clove of garlic Instructions Mix the egg with the milk in a bowl and leave it ready for later in the cooking process. Blend...
Pumpkin Cheesecake
Ingredients: 100 g pumpkin200 g cottage cheese 2 %1 egg150 g flourSweetener (if you like)Vanilla (a bit)Recipe Info: prep 10 mincook 10 mintotal 20 minserving 2 people Nutrition Info: In total 750 kl Protein 59 g Fat 12 g Carbs 125 g per 100 g Protein 11.5 g Fat 2.4...
Pumpkin Pancakes
Ingredients: 400 g punpkin2 eggs50 g oatmeal 1 skup of caseincinnamonsweetnerRecipe Info: Prep: 40 minin total 50-55 minserving for 3 people Nutrition Info: in total: 500 klProtein 42 gFat 15.7 gCarbs 48 g Per 100 g Protein 11 gFat 4 gCarbs 12130 klInstructions:...
Seeing the change
Being able to record your measurements and place photos in your journal is a step that is used as a reward and motivation for further training. Being able to see where you started and what difference it has made can make a mental obstacle completely disappear because...
What is body-weight training?
Bodyweight exercises are strength-training exercises that use the individual's own weight to provide resistance against gravity. Bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility,...