shamangik on insee.me

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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 🤓☀️

11 hours ago

Vai muito do dizer ao fazer 🇧🇷 It’s 5 am and I’m wide awake, I could go out for a run. Oh no, it’s raining cats and dogs, I better wait. I think it stopped raining, but this is an episode of Catfish I don’t know. I want to see how it ends. Wait, I know this episode, but I still want to see the ending. Did it stop raining? I better wait to make sure. (It stopped raining an hour ago) I could go now, but I’m sleepy. (After five minutes of pretending to be too sleepy to move) Oh! Another episode... The breakfast buffet is open, should I have breakfast first? I’m not that hungry... 🤔 (Goes to toilet and checks her non existent six pack - it’s a two pack at the most. Puts on sneakers. Runs for 10 minutes. Takes fives selfies for insta. Forgets where hotel is. Finds hotel. Showers. Pigs out at the breakfast buffet.) 🤗🙈😂 . . . . . #lazyass #procrastinate #procrastinação #vacationgoals #tonedbody #flexiblediet #flexibledieter #morningrun #healthierme #bestrongerthanyourexcuses #runninggirl #yogiswhorun #takecareofyourbody #gymaddict #shamangi #mixedgirl #lekkerinjevel #afvallen #fitdutchies #fitgirlsnl #fitgirlsbrasilia #fitover40 #runrunrun #runningmotivation #fatlossjourney #fitwomen #fitnessqueen

922
1 day ago

Will soy give you manboobs? . Manboobs, gyno, gynecomastia or moobs are a result of an imbalance between estrogen and testosterone. Soy contains phytoestrogens, which are plant estrogens which have nothing to do with the female hormone. Some researchers claim that your body will treat phytoestrogens as estrogens if you consume it in ridiculously high quantities, but most research that back this theory up -as well as research that claim it’s not true- are questionable. Even if phytoestrogens would be the source if your moobs, it’s not likely that you’ll get these enormous amounts of phytoestrogens in your system. You know what also contains phytoestrogens? Beer, nuts and apples. 😅 These foods contain isoflavones which are a certain type of phytoestrogen. . About the picture: I was trying to keep my cool while soy beans were swirling around me. 😉 Cheers! 😊🙏🏾 . . . #soybeans #knowwhatyoueat #foodinfo #afvallenzonderhonger #flexiblediet #healthierme #gyno #manboobs #seafollybikini #bikinibody #summerbodygoals #cumbuco #seafolly #tonedbody #mixedgirl #beachgirls #praiacumbuco #shamangi #fitover40 #lekkerinjevel #gymaddict #afvallen # #soyprotein #fitnessjourney #fitdutchies #fitgirlsnl #flexibledieter #vacationgoals

983
2 days ago

How did I get in this shape? This is a question that I get a lot from people and which I’m hesitant to answer because people tend to hear this: “She works out sh!t loads and she can eat what she wants. It’s the one and only way to get there, which I can never do because I don’t have time, so I might as well finish that chocolate.” While in fact I’m saying this: “I work a lot cause it’s my job, but most importantly I watch what I eat, because that determines what you’ll look like for 80%.” If you think I’m joking about what I wrote, you’d be surprised how selective our hearing is. :-) Find out how much calories you need. There are plenty of websites online that can calculate that for you. They even calculate how much your caloric intake should be based on your health goals. Then download a calorie counting app. I know there’s a lot of anti calorie counting propaganda out there, but for most people it’s good to learn what you put in your mouth. Track your caloric intake for at least 5 days, including the days in the weekend. You can learn a lot from that. Now you know which foods to cut altogether -I’m talking about the unhealthy food you don’t really care about but simply eat because it’s there)-which foods you could consider eating more of or less. See what happens to your body after a week (take pictures) and be honest to yourself regarding what you eat. Do you like what’s happening? Keep doing that. Don’t like it? Adjust it. Don’t see a difference? Wait for another week. Still no change? Adjust it. And: maintain your body moving/training. I know this advice is very generic, but keep in mind that being fit and healthy takes time, requires some attention and thought. If you’re not willing to do that, learn to embrace your imperfections. 💛 . . . . #cumbuco #cumbucobeach #yogaposes #wallflower #sideplank #pilateslover #sideplankvariation #seafolly #beachbum #bikinibody #summerbodygoals #fitwoman #gymaddict #healthierme #shamangi #takecareofyourbody #mixedgirl #fitover40 #fitdutchies #fitgirlsnl #lekkerinjevel #afvallen #flexibledieter #fitstagram #notperfectbuthappy #fitnessmotivation #afvallenzonderhonger #fitnessqueen

1545
3 days ago

As melhores e mais belas coisas da vida não podem ser vistas nem tocadas. Elas devem ser sentidas com or coração. . My battery is charged. Time to go back and do what I love. 😊💪🏾 Have a good weekend, everyone! . . . . . #obrigada #cumbuco #dunascumbuco #backtothemotherland #vacationisover #jump #sunset_ig #amazonwoman #fitwoman #seafolly #seafollybikini #bikinigirl #summerbody #beachbum #gymaddict #fitdutchies #fitgirlsnl #shamangi #mixedgirl #strongwoman #lekkerinjevel #afvallen #fitover40 #takecareofyourbody #flexibledieter #fitwomen #longjump #sanddunes #vacayisover

12716
5 days ago

Why cardio is still a good idea! 😃 . (FYI, I’m running to the breakfast buffet here. 😁) There is a lot of anti cardio propaganda going around lately. If you want to lose body fat, I highly recommend strength training and proper nutrition, but don't forget about the health of your heart and lungs! When it comes to that PLUS lowering your blood pressure, regulating your blood sugar, improving your immune system, improved neurogenesis (production of brain cells) nothing beats cardio: brisk walking, jogging, dancing, cycling, zumba, running to the cookie jar, etc. If you happen to like cardio and you're not into weight training, don't force yourself to do something you don't like just because you'll be more likely to develop a six pack. That's a recipe for couch potatoism. Cheers everyone! 😊🙏🏾 . . . . . #morningrun #morningrunning #cardioishardio #morningworkout #outdoorworkout #beachbabes #fitwoman #bikinibody #tonedbody #healthierme #summerbodyallyear #fitdutchies #fitgirlsnl #gymaddict #squatmotivation #shamangi #mixedgirl #reebokwomen #cumbuco #takecareofyourbody #fitover40 #tonedgirls #lekkerinjevel #afvallen #flexibledieter #beachrun #fitnessqueen #fatlossjourney #fitnessmotivation

15315
6 days ago

Genetics can make you hate exercising! 😵 . Researchers have discovered that your ability to endure the exertion of working out (Dutchies: I mean surviving the pain and agony) is not just a matter of mindset, but it’s also genetically influenced. People with ‘bad gym genes’ are more likely to stop training, because their moods drop faster. This is why a training regime you (sort of) enjoy doing can be more important rather than focusing on what’s the best way to stay/get fit based on science. . Oh and it’s very windy here in Cumbuco. Luxury problems! 🤗 . . . . . #cumbuco #cumbucobeach #bikinibody #beachbums #takecareofyourbody #fitwomen #strongereveryday #gymgeek #healthierme #yogiswholify #shamangi #mixedgirl #bikinibabes #fitdutchies #fitgirlsnl #lekkerinjevel #afvallen #flexibledieter #fitover40 #fitwoman #fitnessmotivation #windyasfuck #squatmotivation #tonedgirls #pilateslover #fitnessqueen #fatlossjourney #bicepvein

16213
1 week ago

10,000 steps per day keeps the doctor away? Nope. I’ve heard stories of people walking frantically in their homes before bed time to reach the 10k step goal Fitbit set for you. I thought it was odd that that number is the same for everyone. I didn’t have to search hard to figure out where that number comes from: 10,000 steps a day is an arbitrary number that has no scientific back up whatsoever. It’s made up a Japanese company 60 years ago when they introduced the first wearable step counter. They thought that 10k was a number that corresponded with a healthy lifestyle. A lot of research done after the introduction of this number was based on comparing people who did 5,000 steps for instance with people who do 10,000. It’s like comparing Twix bars with deep fried Twix bars (which I had in Scotland) and concluding that a regular Twix is good for your health. I think working towards 10k is a good start to a healthier lifestyle if you’re an extreme couch/desk potato, but it’s only the beginning of a journey to a healthier you, one step at a time. 😉 What matters is the intensity of your activity. We need to break a sweat on a daily basis and eat healthy. Yeah, I know. 😑🥺 According to my phone I did 37 steps today. Time to step things up and head towards the breakfast buffet. 🤗🙈 Cheers! 😊☀️ . . . . . #10000steps #takecareofyourbody #healthierme #pullups #legwarmers #nikewoman #fitwoman #tonedgirls #fitnessjourney #fitdutchies #fitgirlsnl #gymaddict #fitnessfreak #shamangi #mixedgirl #strongereveryday #flexibledieter #fitover40 #lekkerinjevel #afvallen #squatmotivation #fatlossjourney #fitwomen #fitnessqueen #fitbitch #nikewomen #fitstagram #fitnesspro #yogiswholift #pullupbar

18721
1 week ago

Will social media help you lose weight? Fitbit conducted a survey that revealed unflattering pictures on social media is the number one motivation to lose weight nowadays. Seeing pictures of their friends training was huge motivation for 64% of the participants. 😅 Cheers everyone!! 😊🙏🏾 . . . . . #takecareofyourbody #fitnessmotivation #postworkoutselfie #fitwomen #fitgirlsnl #supergymrijswijk #fitdutchies #gymaddict #fitstagram #fitqueen #tonedgirls #shamangi #mixedgirl #yogiswholift #lekkerinjevel #afvallen #fatlossjourney #strongereveryday #notperfectbuthappy #fitover40 #fitwoman #flexibledieting #flexibiledieter #sixpackfemmes #fitnesspro #consistencyiskey

1606
1 week ago

60 grams protein = 40 grams Huh? When you eat a meal that contains 60 grams (2 oz.) of protein your body won’t absorb the full amount of protein. This is how much you will absorb according to Franco Columbu* Eggs: 88% Fish: 78% Dairy: 76% Meat (including chicken): 68% Nuts: 35% For most people on here it’s not that important, but this is food for thought for those who are bulking. I’d like to write more but I should get out of these gym clothes and shower to get ready for my next session. Cheers!! 😊🙏🏾 . . *For those who don’t know him: This is the man who should have won the overall title in Pumping Iron instead of Arnold imho. . . . . . #mealprep #flexibledieting #fitnesslife #fitwoman #mealprepping #yogiswholift #fitstagram #takecareofyourbody #fitdutchies #fitgirlsnl #flexiblediet #shamangi #fitnessjourney #mixedgirl #nikewomen #tonedbody #notperfectbuthappy #strongereveryday #lekkerinjevel #afvallen #fitover40 #gymaddict #fitwomen #fitnesspro #bruynzeel #armveins #healthierme #losebodyfat #francocolumbu

1648
2 weeks ago

Surround yourself with people who illuminate your path 💪🏾 I would like to do a little shout out to my amazing colleagues. I’ve been blessed with amazing employers over the years like @clairevandenberg71 , Roos & Jim, Rick, Werner and Romina, but my colleagues are the best! @klara1307 , @muscles_and_meals , @jelmerro , the logistics crew from @x.tudelft , the gang from @mifit_personal_sport_coach , the list goes on and on. They inspire me, support me and make me laugh. Thank you!! 😊🙏🏾 . . . . . #amazingcolleagues #ilovemyjob #takecareofyourbody #basicfitnl #surroundyourselfwithgoodpeople #basicfit #strongereveryday #yogiswholift #fitwoman #flexibledieting #shamangi #fitstagram #mixedgirl #reebokwoman #healthierme #lekkerinjevel #afvallen #flexibledieter #gymaddict #tonedgirl #fitnessqueen #fitdutchies #fitgirlsnl #fitcolleagues #fitover40 #surroundyourselfwithgreatness #fitnessjourney

1284
2 weeks ago

How many calories is that piece of chocolate I was about to put in my mouth? 😁🍫 A survey among 2000 people in the UK revealed that over 80% see working out as a way to get away with what they eat. Most of them will go to the gym first before they indulge. Chocolate is the number one food people treat themselves with after a workout. My only concern is that I’ve noticed that people are very optimistic about the amount of calories they burn and even more optimistic about how many calories they eat.... . . . . . #takecareofyourbody #knowwhatyoueat #chocolovers #reebokwomen #fitwomen #fitdutchies #fitgirlsnl #tonedbody #healthierme #shamangi #mixedgirl #gymaddict #flexiblediet #tonedgirls #fitover40 #gymaddict #lekkerinjevel #afvallen #fatlossjourney #fitwoman #reebokwoman #lesmillstribe #lesmillstrainer #sixpackfemmes #fitstagram #notperfectbuthappy #yogiswholift

1439
2 weeks ago

Wanted: big yellow sphere, called ‘sun’. ☀️ . Flu, tired, lethargic, drained an a cold that goes on forever and some have the winter blues while it’s still fall. That’s what I’ve been hearing a lot lately. Our vitamin D levels are hitting an all time low. Vitamin D deficiency can lead to flu, fatigue, muscle cramps, depression, sleep deprivation and your muscles won’t recover as well after training. For the most part the sun is responsible for the synthesis of this precious vitamin. Anyhoo... I miss the sun! And I’mma gonna do sumthun ‘bout that. What about you? 😊 . #firstworldproblems #imissthesun #fitness #fitnessjourney #healtherme #fit #gymaddict #fitdutchies #fitgirlsnl #fitstagram #fitwomen #shamangi #tonedgirls #strongisthenewskinny #flexibledieter #mixedgirl #strakker #afvallen #fitwoman #lekkerinjevel #yogiswholift #afvallen #fitover40 #takecareofyourbody #outdoorworkout #lungesfordays #vitamind3 #vitamind

1516