Monday, September 18, 2017


If you have been following me on Instagram you already saw a sneak peek of this post.
So as you already read the title 'Sterkwater', this literarily translates into 'strong water'. So in Dutch this 'sterk' would be associated with a strong drink aka a strong ass alcoholic drink (yass). So for me, being a fitgirl and all this is a real breakthrough for the Dutch market. I know they offer like different sorts of 'skinny' beverages in the UK and USA, but us Dutchies didn't have any kind of replacement for a wild night out. 

This drink is a combination of soda water and alcohol, they have made it easy for us by taking out all of the extra calories you would consume during a mix drink with high sugar soda's. This drink only contains 25ckal and tastes amazing with some lime or lemon squeezed into it! Why not go crazy all together and add some other extra's such as mintleaves, ginger, berries etc. You can create your own little mixtures to make it taste even better. 

Curious in trying your own Sterkwater?, they are currently being sold at STERK a liquor store situated in Amsterdam on the De Clercqstraat 7. They are working hard to get this amazing drink into your fave hotspots and bars, so that even when you are having a night out in the town you can order your new favorite drink!

Friday, August 18, 2017


Sometimes life can be your best friend and sometimes it can be your worst enemy. The key to surviving each day and to make the most of it, is the power of positive energy. Even though i am quite a positive person overall, life kicks me in the back sometimes and even my glass tends to overflow at times. Today was that day, when all hell broke loose and nothing good was good anymore. Once i got back to my senses i had time to reminisce over my thoughts and emotions. Apparently the key to happy life is, is to try and make every negative situation or bump in the road a positive one. Try to see the positive side of the situation, even in the hardest times. In almost every day to day annoying situation you can tell yourself, hey i am healthy, happy and alive. That is almost the best positive way of thinking if you have had a rough day. During my trip to Ibiza my new phone got stolen, i had just signed a new contract for two years, which was twice as expensive as what i have now, but hey anything for this amazing rose gold new phone right?. One night my brand new phone got taken from my friends bag, everything was still in the purse (her phone, our money etc) only my phone was taken. Of course i balled my eyes out the first night screaming WHYYYY and ALWAYS MEE, (i tend to get more then average of bad luck) but the next day i started to think what did i learn from this situation? first of all i felt robbed and violated, but after that started to settle down i could see the upside. I was fine, my friends where fine, we had no accident, we were healthy, not injured and got home safe. I am not a materialistic person and sometimes i need to remind myself of that. Then what did i learn? I would never let another person handle my things, because then the responsibility would be all mine. At the end of the day we are all human, life does suck sometimes and it will throw tons of rotten eggs and toiletpaper your way, but if you get back on that horse and beat the negative with some positive, the only person who will be laughing at the end of the day is you! Because that is character my dear and nobody can take that away from you but yourself.


Thursday, August 10, 2017

Top 10 Fitfoods

Trouble knowing what to order to support your healthy lifestyle? Are you a snacker? or just crave some snacks once in a while? Then you should check out my favorites from Body and Fitshop. I love this story because they offer a wide range of protein snacks, diet food, low/high carb food, supplements etc. If you order before ten o'clock at night you will get your package the next day (how great!). So i won't only include snacks in this list but just a top 10 products i use and are always on my orderlist. I love these products and use them on a daily basis!

1. BCAAs, in flavors Kiwi Strawberry and Mango Madness (They are absolutely amazing!)

2. Flapjack Waffle and pancake mix 

3. Smart Bars crunchy in Banana Toffee, Chocolate Peanut Caramel, Chocolate Caramel

4. Snickers Protein bars

5. Zero pancake syrup (but great in porridge, yoghurt etc.)

6. Whey Perfection, in flavors creamy coconut, stracciatella, pistachio, white chocolate, 

7. Casein, at night so your muscles are protected

8. Pam Spray, 0 calorie cooking spray without any flavor! Love it...

9. Protein Bites, yummmie snack and high protein low calorie

10. Flatbreak 90 calorie per wrap and they taste so good!

Supplements i use: Magnesium, Omega-3, Probiotics, Multi Vit Women

Wednesday, August 9, 2017

Getting back on track

Hi Lovelies

So i think the hardest thing to do is getting back on track after a holiday. Being on holiday means giving your body a break and letting go a little bit. I know i have a hard time letting go, because even on holiday i have my routine, my gym and the right eating habits, because im in a great flow i don't want to ruin it. But sometimes you need to let your mind and body at peace from all of the restrictions you make for yourself during your healthy lifestyle. For example i don't let myself drink or splurge on unhealthy foods more then two days in a row or two days a week. Not only because i know it is bad for my body but also because i start feeling it on the inside. My mood because more agitated then fun and my body feels more fluffy then fit. But i have learned and accepted that you can't always be on a high, sometimes you need to let go and let your body gain some weight, or relax and have fun with that extra bottle of wine and accept the consequences, i know i do. You read al sorts of inspirational posts on Instagram of fit girls saying it's okey to let go and not always count your macro's and splurge on pizza and ice cream and don't care what shape you are in, while reading these captions i think to myself, of course it's alright if your body still looks insanely amazing after 'letting go' as they say. Because they still have abs? my abs disappeared after three weeks of splurging, i can tell you the struggle is real, if i am keeping it completely real with you.

I have learned that Instagram is a place of dreams and illusions of peoples lives being perfect and their perfect physique. I can tell you that in the real life, when you splurge on ice cream and pizza, sushi, alcohol, dinner nights out, movies filled with popcorn and snacks your body does not look the same as before! Fat has emmargheddd over night and your abs look more like flabs. I hate it when my fitness role models do a 'physique update' after a two week holiday surrounded by high calorie densed food and look absolutely amazing, perhaps a little bloated but abs still on point and im just asking myself....HOW??? anyway off topic because the whole issue actually is, how to get back on track after being surrounded by your so called 'best friend' sugar. I can tell you it involves a couple of nights filled with tears, a boyfriend taking all of the 'bad' foods out of the house so you won't eat it all when in cravings..and a lot of self love and motivation, sugar being addictive AF. I see sugar as my best frenemy because my heart loves it, my body does not. First step is just try to start your fitness regime like before, don't be to hard on yourself with food yet because remember you don't want to go cold turkey on sugars ass and end up understanding why the fridge has a light in the middle of the night...when you start working out, your body automatically starts craving healthy foods again because that is what it needs. Try replacing the bad treats with good treats, like high protein snacks and veggie snacks. Slowly feeling better on the inside will make you look better on the outside and will give you the strength and motivation you need to get back on track.

I know we all strive for a healthy lifestyle, because we don't want to feed our bodies crap all the time. But at the end of the day bad food can be heavenly and don't forget your just human, these foods are made of and filled with addictive supplements to trick your body into thinking that's all you need and want. And sometimes that is A OKEY! as long as you keep the 80/20 rule you will be fine :). Don't forget to enjoy life and if that means going for burgers and pizza twice a week, then nobody will judge you! They key is balance and that will make the reward so much better, because you actually work for it.

Okey lovelies so that is just my Wednesday preaching of the struggles i have experienced the past weeks, i will drop a little picture bomb down below to show you that your body does not forget and mostly your just bloated AF when you get off track for a while, but then you realize it's not all that bad.

So the picture on the left is me after eating very poorly and not working out regularly for the past three weeks and the picture on the right is three days later after getting back on track with my macro's! I see the past three to four weeks as my bulking period (although i haven't properly been bulking) but i was in a definite calorie surplus, when bulking you get enough calories for your body mass to grow. You will grow in muscle but also in fat! that is why after bulking you usually follow a cut, so the fat will melt away and your muscles have gained mass. (working on it! but see some definite differences in muscle mass)

So the picture on the left is the same as the pictures above, meaning this was yesterday. The picture on the right was in June at the beginning of my holiday. I can see clear muscle growth and definition which makes me a happy camper!

Tuesday, May 23, 2017


So just to spread the love, i am absolutely in love with the Gymshark sportswear collection, it is to die for! As i am a die hard weight training girly girl i love to look and feel good in the gym. Their collection has made this possible, the leggings are so comfortable i want to live in them. On non training days i wear them around the house because they are amazing. So the leggings i am talking about are the flex leggings and the high waisted seamless collection. They are always sold out very quickly so you need to be super fast when you want to order yourself a pair. I follow Gymshark athletes on Instagram such as Gracefituk, Whitneyysimmons, Busybee.carys, Belafernandez to keep up to date one when they release and also just for some extra motivation.

Get inspired on and note they will be releasing a bunch of new leggings, sports bra's and tops this Thursday at 3 BST!

Check them out!

Tuesday, May 9, 2017

Transformation Tuesday


So as i was typing my caption and looked at the day, i thought to myself how appropriate it actually is a tuesday! So i know i have been posting many progress pictures on Instagram saying i would make a blog post about my transformation. Actually writing the damn thing is way harder then i thought. First of all your like, do i even want people to see my body? i see many beautiful girls posting half naked pictures of themselves on Instagram or Facebook and all respect to ya, it remains scary to most of us. Second of all there is shame involved, do i want people to see what i looked like at some point? many of my friends where speechless because they never really realized how bad it had gotten. Basically i have been a fit girl ever since i lost 30 kilo's 5 years ago. That was such an accomplishment! i am the type of person that doesn't deal well with big changes, so going back to school, or starting a new job is a big change for me. It sort of messes up my whole rhythm and flow mostly ending in me neglecting my fitness regime and healthy lifestyle. I have experienced many ups and downs when it comes to weight gaining and weight loss. Everybody has a system that works for them and i have finally found mine! 

I have been working on me for the past year, my body, my state of mind and my health because i came out of a bad break-up. During my relationship i gained a lot of weight (say about 12 kilo's) i had already gained some weight before, because 5 years ago i went from 85 kilo's to 55 kilo's in one year. This time around i have found a healthy lifestyle instead of dieting, because in that time i was never aloud to cheat or eat a lot of carbs, it was safe to say i got skinny...not "fit". During my relationship i gained the extra 15 kilo's and was almost hitting the number on the scale as before. I guess you can say i am an emotional eater, so during my relationship i was eating 80% of the time because i was unhappy. I never stopped working out, i would always workout 3/4 times a week, sometimes 2 but i would never loose any weight which was mentally frustrating. Always seeing other peoples succes stories on Instagram, being all like if i can do it you can etc. and i couldn't wait for the day that i could post my own progress and look back at my fit journey and the path i am on. Even though i never stopped working out i ate very poorly, each time i thought oh i gymmed today so i can eat whatever i want. Obviously it doesn't work if your diet is poor. I saw my condition, endurance, muscle definition disappear and i did not like what i saw. At the end of 2015 i started doing Kayla Itsines at a certain point which helped me with my bad physical condition and jolted up my motivation to become loose weight. 

So at the beginning of last year i finally ended my relationship. Choosing me and deciding i have a lot of work to do to love myself again. The best relationship you will ever work on is the relationship you have with yourself. So my fit journey started last year Januari, i set course to happiness within myself. A big part of would mean loving my body, feeling healthy, fit and comfortable in my own skin. Seeing my body change so many times it can be frustrating at times but i knew i could do it, because i had once before. But it should be a different kind of path this time, a path that would be life changing, a lifestyle, a way of living, not just a momento. I had lost about 6 kilo's in June 2016, but once summer '16 came around and living on Ibiza the vino started pooring, like a bottle a day, i gained so much weight again (it can go so fast when drinking alcohol!) I remember photoshopping a picture i made into what i wished i looked like and i was so sick and tired of my excuses and mindset i completely changed my life at that point. I think you need to hit a sort of rock bottom for certain life choices before you are ready to give 200% for what you really want. You can go to the gym, or eat healthy but it's persistence, motivation and dedication that keeps you going. After summer i limited my alcohol use to once a week, went to the gym 4 days a week and started eating healthy, controlling my calories, proteins, carbs and fats. It was a slow process with ups and downs, don't forget it really is a journey! it does NOT happen overnight. During this period of time i was working fulltime from 9-6, managing my 4 dogs and working out 4 days a week. After my internship this year in Januari, i upped the anty. I had already lost a lot of weight, found my dedication, goals and motivation, found my dietary regime and a healthy balance for everything in my life. So now i workout 8 times a week, i go to the gym 6 times a week doing weight training and i kickbox 2 times a week. I have a controlled dietary schedule, but i get to cook amazing things which i really love! im eating loads and i get to cheat one/two meals a week, and i still drink my wine once a week! now i really get to enjoy those days because i know i have earned it and it's not just a daily routine i don't appreciate. A lot of people ask me, what's your goal? my answer?... It's not a goal it's my life, my therapy and my destination.

I have come to realize now i look back at my journey, you will never loose weight if you are mentally not ready. You will mentally keep yourself from loosing all of the "emotional shit" you are dealing with at the time. It's like your mind is blocking your body, when confronting and dealing your emotional state of mind you will open yourself up to achieving things you never thought you could achieve.

SO now the moment has finally come for me to say here i am today, i have lost 17 kilo's since Aug 2016, i feel amazing and great i have started a relationship with myself by nurturing it and taking care of it and i have never felt better in my life. I know there are a lot of you out there that struggle every day and scrol online seeing people's transformation and succes stories wishing it was you, i was that person...but trust in yourself and your body because if you open up to possibilities you can achieve anything! To bring this story to an end, I AM DAMN PROUD OF MYSELF and nobody can ever take that away or change that.

- Hope you enjoyed my story feel free to ask me anything or post your own inspiration!

Love Jana

Progress pictures


During Kayla Itsines 2015




Wednesday, April 19, 2017


So i live in the Netherlands and we are experiencing the worst spring ever. When i check my IPhone daily to see what the weather forecast is for the rest of the week i must say disappointment is the only emotion i feel. It is really depressing dealing with such drastic weather changes and frankly i have to say that i think they add to my mood swings. Although the next two weeks are looking very gloomy i keep hope that one day i will wake up and the sun will be peeking through my window. Until then i will be fantasizing about my holiday to Ibiza in June. For my dear followers who do live in warm countries or are enjoying some warm weather i have 9 summer detox water recipes to share with you.

Water is the best way to restart your system, you should start each day with at least one full glass of water to get your organs working. It flushes all the bad stuff out and hydrates your body, it will also help you loose weight. Keep yourself hydrated and healthy in a fun way by pumping up the flavor of water.

1. Slim Down Detox Water: Lemon, lime, grapefruit and cucumber all have different benefits, but when you put them all together, they work to boost your metabolism and kickstart your slim down! Plus, they'll cool you down on any hot summer day. Check here for the recipe

2. Watermelon Fat Flush: Flush those fat cells away with this delicious and easy-to-make detox water. Watermelon is the perfect summer treat, so stock up on this water and get sipping. Click here for the recipe

3. Detox Green Tea: It’s a totally fresh, fruity way to get your system feeling back to normal and back in business after an over-indulgent summer night. Click here for recipe.

4. Strawberry Kiwi Slim Down Water: For the perfect light and refreshing detox water this summer, try this recipe. The strawberries give just the right amount of sweetness while the lemon and kiwi kickstart your metabolism. Click here for recipe.

5. Detox Water For Craving Control + Beautiful Skin: Apples and strawberries are great for your skin, and the mint and lemon will help your digestion process. The cinnamon in this one will also help to control your cravings. Click here for recipe.

6. Apple Cinnamon Water: Apple and cinnamon make a tasty combo no matter the time of year. Before the brisk fall, enjoy these flavors in a refreshing way that also boosts metabolism. Click here for recipe.

7. Watermelon Mint Detox Water: This drink is one of the most popular water detoxes out there! Watermelon is great for detoxification because it contains an amino acid that helps improve liver function by ridding the body of ammonia (which is known to damage cells). The mint improves digestion and even alleviates stomach cramps. Click here for recipe.

8. Citrus Summer Detox Water: Fresh flavors come together to give you a boost of vitamins and antioxidants, not to mention a refreshing summer drink to sip on with the windows open. Click here for recipe.

9. Blackberry Sage Flavored Water: This drink is very refreshing! It's a healthy substitute for sugary lemonade on a hot day and is made with blackberries and sage. Click here for recipe.

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