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BASICS 001 – How To Activate Your Lats (lat pulldown)

B A S I C S 001 🏋️‍♀️⁣⁣
How to activate your lats: LAT PULLDOWN. ⁣⁣

*LATS (latissimus dorsi) comes from Latin and means “broadest muscle of the back”⁣
* Since everyone is a FiTnEsS iNfLuEnCeR these days and make you do the craziest exercises (where you have to balance on one toe with a sixpack of detox tea in one hand and a bag of carrots in the other hand) I felt the need to get back to the BASICS. ⁣⁣
Know your basics and train with a full range of motion ✌️🏻 ⁣⁣
🎧 Vello – Shine⁣⁣
👚 Leggings: Gymshark 🦈⁣⁣

BASICS 002 – 3 Ways To Train Your Calves

B A S I C S 002
Explained: Foot Position on Calf Raises ⁣

Did you know that there are 3 ways to train your calves? It’s important you understand what you’re actually training when you want to grow your calves. So lemme explain;⁣

▫️Position 1: Target the overall calves ⁣
the standard position for calf raises with the toes pointed forward⁣

▫️Position 2: Target the inner calves
To target the medial head of your gastrocnemius, point toes outwards⁣

▫️Position 3: Target the outer calves⁣
To target the lateral head of your gastrocnemius, point toes inwards⁣

(You can also perform these exercises on a seated calf raise machine, smith machine, and leg press.)⁣

Know your basics and train with a full range of motion.

🎧 YungMalFlowSoCrazy – It’s On Feat Twiggo X Thraxy⁣
👚 Leggings: Gymshark 🦈⁣

My Favorite Legday Exercises

For a few weeks, I started to train my hamstrings, glutes, and calves separate from my quads. My quads are growing very fast and my hammies a little less fast. So I decided to focus on that part of my muscles a bit more. And with result; my hammies and glutes are POPPING! Here are a few of my favorite and go-to exercises when I focus on my hamstrings, glutes, and calves.

So here are a few of my favorites:

Help! What Causes My Acne?

GIRLS I NEED YOUR HELP.  I know I’m not the only one with this problem so help a girl out. Here’s my story:
Although I love the training lifestyle, something is really bothering me. I’ve talked a bit about this before: acne. It’s something I only had during my puberty like most of us. But a the age of 28, it’s back. My face is looking like a 16-year-old all over again. And first things first: acne or other skin problems are NOTHING to be ashamed for. Most of us have them and it’s FINE. But, with that said, I personally feel very uncomfortable with the amount of acne I have on my face at this moment. And it’s getting WORSE every week.

Of course, it’s a beauty thing, I want my skin to look as clear and flawless as possible. But most and even more important thing is that my skin and body are telling me something is wrong is my skincare/nutrition routine.

I’m dealing with this skin problem for a few months now and to be honest, it’s getting worse and worse with the week. After noticing the change in my skin condition, I immediately started to be more aware of my skincare routine in the gym (if you want to know more about that, click here). But even after taking care of my skin routine, nothing changed. So I knew that is isn’t my skincare routine that causes my acne, it’s probably something in my nutrition. And I must say that for me that makes it more difficult. Because where do you start? So here are some things that may or may not cause my acne as far as I know:

– My dairy intake is very little
– I stopped taking protein-shakes for a week now, can’t see any difference (yet) but I also don’t think this is the problem
– I did NOT change my nutrition
– I did change my skincare routine like 5 weeks ago, but it actually works for my skin (de rest of my skin besides the acne is looking fiiiiiine)
– Hormones? I do have an IUD. But I never experienced skin care problems for the last 5 years.
– Stress? I feel that every symptom nowadays is dismissed as “it’s because of stress” so let’s not go there
– No, I’m not on steroids
– I change my pillow cover every 2 days

So, yeah, to be honest, I have NO clue. Yes, I could go to a doctor but guess what I already did that and they thought it would probably be hormones or stress. But this is the same doctor that Google’s the answer to my questions so there you go. It took me some balls to take photos of my acne the last few weeks but to give you an impression:




FYI: The last photo is a week ago, it’s gotten worse this week

My boyfriend suggested my estrogen level is too high because of my protein intake. But after some research, we noticed this is not a common problem for women and more likely for men (testosterone). It never has been proven that protein causes a (too) high estrogen level and causes acne.

GIRLS I need your help. I need your advice. I know for sure that you can help me with this. What is your experience? How did you get rid of your sudden acne problem? Or are you in the same situation as I am right now? Let me know and please share all your knowledge in the comments below. Of course, I will share the best tips with you guys in a while and what worked/did not work for me. HELP A GIRL OUT!

strenght training

This Is Why I Don’t Lose Bodyfat


Sooo, I confessed to my boyfriend that I feel confused about my training and nutrition journey at this moment. My focus was never to lose weight, I just wanted to be strong and build muscle. And that’s exactly what I did for the last year. But because I never really (want to) focus on losing weight, I also did not focus on losing body fat. Yes, there is a difference between losing weight and losing body fat. 3 months ago I decided I wanted to have more muscle definition. I have build al that muscle but my fluff is still covering it. So, I decided to focus less on building muscle and more on burning body fat.

After almost 8 weeks I said to my boyfriend last week, this isn’t working for me. My body is changing very quickly, I’m still hitting PB’s (yay!!) but I’ve lost 0% body fat.

At my first measuring, these were my measurements:
29% body fat and 74,8 KG/164 lbs*

At this very moment, 8 weeks later, my measurements are:
29% of body fat and 74,9KG/165 lbs.

Exactly, nothing changed. Well, that’s not true. The way my body is looking changed A LOT. And that makes me happy! Somehow I’m more toned. And let’s not forget that my condition is at a very high point right now because of the intense cardio everyday! This also reduced my asthma for a big part. It’s not all fails but my goal is to burn fat and that’s the one thing that isn’t happening.

My daily workout routine right now:
– Start with 15 minutes of cycling with a focus on 150-160BPM
30 minutes of Strength training (split)
– End with 15 minutes of cardio (boxing, cycling, rowing, parkour or sprints)

My goal is to be in the “Fat burning zone” as much as possible. But when I looked at my workout statics last night, my boyfriend suddenly realized something. When you look at my workout results, you will notice that I’m chilling in the “Cardio zone” most of the time and very little in the “Fat burning zone”. But when I went for a walk through the park last week, I was in the “Fat burning zone” 100% of the time. WHAT?! You can see it in the screenshots below**:

So what does that mean? Well after some research we found out that I’m a “mesomorph” body type. A what? A mesomorph. You have three different body types and they require all different training and nutrition.

This is a mesomorph body type:
“Characterized as naturally muscular with a moderate frame, mesomorphs have medium-sized bone structures. They are well-proportioned with wider shoulders and a narrow waist and typically have low body-fat levels. Of the three body types, mesomorphs are the best for bodybuilding as they are naturally strong and can lose or gain weight easily.”
Source: acefitness

Except for the low body-fat level part, THIS IS ME. So now I know a bit more about my body type, I can slowly start to adjust my training and nutrition. The first step: spent more time in the fat burn zone during my cardio workout. In the last months, I did an amazing job building on my stamina. As a result that when I do my usual cardio/HIIT training, I will directly skip the fat burn zone and go to the cardio zone. Which is great when you do endurance sports, but not so much when you want to burn fat.

With this new information, I’m ready for a new training and nutrition routine!
Which will be as following:

– Start with 20 minutes of strength training (split)
40 minutes of cycling/walking with a focus on 110-120 BPM (Fat burn zone)

So now I know why I don’t lose body fat: I spent to much time in the cardio zone, and almost no time in the fat-burn zone. I’m excited to start with this new journey but it won’t be easy. Although the 40 minutes of walking/cycling will be less intensive than my former cardio routine, it will be pretty boring too. Because like most of us powerlifters, I don’t like cardio AT ALL. And now I have to do 40 minutes straight! *instant looking for new Netflix series* And I love strength training so much but now I can only do 20 minutes of lifting. BUT if this will get me closer to my goal, which is a lower body fat percentage, then LET’S FREAKING DO THIS!  I will keep you guys updated in the upcoming weeks about this new journey. And I will explain more about the different body types and the mesomorph body type (how to train and eat) in my upcoming posts! Which body type are you?

* Please note that these are measurements based on MY BODY. I’m 1.73cm / 5″8 feet.
**The app I’m using is the Fitbit app. It’s connected to my Fitbit Inspire HR watch.

strenght training

6 Common Skincare Mistakes Women Make In The Gym


We all know that exercising has many benefits for your health and body. It already starts with drinking more water. But training on a regular basis also comes along with a risk for your skin. There are habits in the gym that can cause your skin problems and you probably don’t even realize it! (I literally did ALL of these things) It requires special care for us girls who lift to get the most out of your skin:

1. You are touching your face
We all know this feeling. The feeling of sweat dripping down your face. Ooooooh it tickles. And when you’re lucky, it will find it’s a way to your eyes and that salty water HURTS like hell. So what do you do? Wipe that sweat out of your face with your hand. STOP. STOP IT RIGHT THERE. Because rule number one is NEVER EVER TOUCH YOUR FACE IN THE GYM WITH YOUR HANDS! Why? (if you’re eating while reading this I suggest you finish your meal first ok)
Everything you touch in the gym is covered with other people’s sweat and bacteria. The ropes, the barbells, the metallic things on the treadmill, BACTERIA. Which is obvious because people sweat in a gym. It only becomes a problem for your skin when you touch your face with the same hands that touched all of the equipment. To clean/dry your face, use a (clean!) towel instead. Yes, I said a CLEAN towel because that’s how we get to the next common skincare mistake:

2. You don’t use a clean towel
I used to change my gym towel like once a week. I just left it in my gym bag and used it every day, over and over again. So yeah I was basically using a towel for my face with 5-7 day sweat on it. And that’s not all folks, I wiped my face with that same towel that I put on the benches too. I swear I did not think twice about this habit. So after this awkward story let me tell you 1. you’re not the only one, been there done that 2. now you know better. Use a clean towel EVERY time you go to the gym. Only use that towel to dry your face. Do not put it on the ground or on the dirty benches/mats. Use it very carefully and for your face ONLY. 

3. You don’t wash your hands after a workout
So, you all done with your workout and heading to the changing room. When you take a shower at the gym, this mistake will not be so common for you. But some of us girls, like me, like to shower at home. Probably because my stomach always wins so I would like to eat first and shower after (I workout in the afternoon/night). When you don’t shower at the gym, you probably pack your stuff from your locker and head home. And you think you are alone. But guess what; you’re NOT ALONE. Because all that sweat and bacteria we talked about before is still on your hands and ready to join you on everything you touch. So, before you head home after your workout, wash your hands! Yes, also if you wear workout gloves.

4. You don’t wash your face after every workout
During your workout, your pores will be clogging up because you sweat. To keep your skin fresh and healthy, wash your face with a proper face wash after every workout. I would recommend washing your face every morning and evening but after every workout is definitely a must. It will clean your pores and remove bacteria. It doesn’t have to be a fancy nancy face wash, just be sure you find the right one for your type of skin!

5. You don’t wash your workout gear on a regular base
As a weightlifter, we all use workout gear. (If you would like to know which workout gear you need for weightlifting, click here!) But an important aspect we tend to forget: clean your stuff! Clean your weightlifting gloves, sweatband, cap or even your headphones one a regular base. Because they will also be covered in sweat and bacteria that can cause skin problems like acne. Stuff like gloves and sweatbands can easily put into the washing machine. You can clean your headphones with hygiene wipes. 

6. You’re leaving your make-up on
When you going to the gym after work or anything it’s very common that you will have your make-up on. Or, if you suffer from acne, it occurs that you will wear foundation to the gym because you simply don’t feel confident with a bare face. And I absolutely get it! I used to wear foundation every day to the gym. It took me MONTHS to have the balls to show up with a bare face (and yes they frequently asked me if I was sick or hangover). But trust me, it’s better to workout without having your face covered in foundation (things like mascara, eyeliner, etc. are no harm to wear during a workout). Also, you will have noticed by now that you will sweat off your foundation anyway. But the main problem is that foundation is clogging up your pores. Which will eventually cause skin problems like acne. Which will lead to more foundation to cover it. So, enter the gym with a bare and clean face to avoid this common mistake.

So, here’s a little sum-up of the most common mistakes to avoid in the gym:

1. Don’t touch your face during your workout
2. Use a clean towel every workout
3. Wash your hands after every workout
4. Wash your face with a facewash after your workout
5. Wash your workout gear on a regular base
6. Don’t wear foundation/powder during your workout

It may look like a long list of bad habits but trust me, they are very easy to change and become new habits in no time! Are there any skincare tips you live by? Let me know in the comments below and help a girl out!

strenght training

Gym Bag Musthaves For Training


These are my essential workout gear for my training at this moment! Besides these, I also use pre-workout before I start my training and I drink my water with a scoop of iBCAA’s during my workout.

louie training musthaves
1. Strong grips
The strong grips I use are from XXL Nutrition but you can use them from any brand you like. These ones are originally for heavy back exercises but I like to use them when I use heavy weighted dumbbell exercises. They support the heavy pressure on my wrist and I can wrap the “flaps” around the dumbbell for extra grip.


2. Training gloves

I like to wear these during every workout. Most of all because my hands get sweaty withing minutes when I train. So I tend to lose grip (especially with pullups, etc.). To prevent that from happening I wear training gloves. These ones from Nike are very comfy!


louie training musthaves
3. Earbuds for music
I don’t know what kind of music they play at your gym, but at my gym, it’s more James Blunt then some badass hardcore sounds to hype you up. So that’s why I always train with earbuds. Also, it’s a great way to focus on your workout! I have two playlists on Spotify; when I feel badass (HipHop/r&b) and one when I really want to get hyped up and need to set some PR’s (Dance/Hardstyle). The type of music during a workout is very personal but if you like, try my “SSSHMOOD” playlist here, or my “NO PAIN NO GAIN” playlist here.


louie training musthaves
4. Lifting straps
I use lifting straps when I do deadlifts. At this moment that’s the only time I use them. But when you do deadlifts, these guys will let you lift heavier than without straps. Because you put the straps around the barbell, the barbell will more likely “hang” on your wrist and give you extra grip.


louie training musthaves
5. Water bottle
This one is quite obvious. You will sweat during your workout, so drinking enough water is very important. I like to put a scoop of BCAA’s in my water bottle.


6. Wrist wraps
The wrist wraps are very important for me since day one. Because although my arms are getting stronger and stronger I’m able to train heavier. But I have one problem; my wrists still have the size and strength of a 6-year-old. They simply can’t keep up with the heavy weights. It’s definitely one of my weak areas when I train. But it’s very important to know that it doesn’t help AT ALL when you wear them all the time. You need to make your wrist stronger, and putting on the wrist straps all the time won’t make them stronger. Use them in a correct way; I only use them when I use very heavy weights (like during a shoulder press) because ten my wrists tends to fold double because they can’t handle the pressure.  


louie training musthaves
7. Sports watch
To track my progression during a workout/day, I use a sports watch. I like to see if my heart rate is high enough during cardio sessions, how long I’ve been working out for and how much calories I’ve burned. The one I use at this moment is the Fitbit Inspire HR and I like it very much!


louie training musthaves
8. Towel
Just like a water bottle, this is a very obvious essential object when you train. I use a clean towel every time I workout. Want to know why I use a clean towel EVERY training? Then read this post


louie training musthaves
9. Resistance band
Okay, this one is probably not a musthave for everyone but it definitely is for me; the resistance band. It’s my ultimate warm-up tool when I have a leg day. I can really focus on warming up all the different areas of my legs and booty. There are also a ton of different warm-up exercises you can do with it. You can even do a complete leg workout with them. 

So these were my gym bag essentials that I use at this moment. Note: none of the above products are sponsored (I wish LOL). I bought them with my own money.  What are your musthaves for training?

strenght training

5 Things They Don’t Tell You About Weight Lifting


There are some things they don’t tell you about the weight lifting/training lifestyle. Especially for us women (these things happen to men also!). There are things I wish I would have known when I started my strength training journey. Luckily for you, I already experienced the things you won’t think of when you start training. Even when your not a newbie to training these subjects it can be helpful for you to know!

1. You can throw away all your clothes, every season.
When you start to change your training and nutrition, your body will change too (if you’re doing it right LOL). Which means that your clothes won’t fit you anymore after a while. They will either be too small (WELL HELLO LATS!) or too big (Bye bye bodyfat). And that’s not a one time occasion. During the year your body will keep changing. If you like shopping then this is awesome news for you. If not, my advice is to buy clothes that will fit you in any occasion and that will grow with your body, like hoodies, tank tops, leggings,  etc.

2. You will sweat. A LOT.
When you think you will only have a sweat session at the gym, think again. After a while of conscious training, you will start to burn more during the day. And that amazing burn will cause sweat. When you do a little sprint to the car; SWEAT. Cleaning the house? SWEAT. You will burn faster and more, which is a great thing of course. But be prepared to be sweating a lot more (and that’s perfectly fine). I use a special lotion called Odorex Extra Dry. This lotion suppresses excessive perspiration in a responsible manner.

3. If you’re lucky, you will look like a 16-year old within a few weeks/months.
Because say hello to ACNE. This is one of the hardest things for me, but no worries I got you girl with skincare tips in the gym right here. I have had acne myself for a while now and first of all, it SUCKS. It’s a bloody punch in my self-esteem, I can tell you that. But other than that; please know that there is NOTHING to be ashamed of! Many women (and men) who train regularly suffer from acne.

4. Say goodbye to great hair days
When you workout 5/6/7 times a week, your hair will get greasy and nasty because of all the sweating. Dry shampoo is your new friend!

5. Your tattoos will shift position
They do WHAT? The change position. No, it’s not magic. I have a cross tattoo on the back of my upper arm. When I got the tattoo 3 years ago, it was perfectly fitting in the middle of my arm.  When I was doing a shameless arm check a few weeks ago, I suddenly realized my tattoo had moved to the side of my arm. Because BOOM GUESS WHAT my bicep and tricep pushed it out of the middle. It probably won’t happen to every tattoo because my tattoo has a very specific placement. But be aware that they can move a bit more because your muscles will grow.

Still wanna lift weights, huh? Just kidding. You will get used to things like this, it’s just a part of the fitness lifestyle. And these things don’t count for everyone. Maybe you will experience none of the above, all of them, or other things they didn’t tell you when you started your lifting journey. Don’t hesitate to share these things in the comments below, I would LOVE to know!

strenght training

How To Deal With Gym Intimidation


Ok, gym intimidation is quite a serious topic and problem when we talk about the training lifestyle. Sometimes it’s funny but at some point, it can be seriously harmful to women who lift. In this blog post, I’m talking about the various ways of gym intimidation. This blog post is not about how to overcome gym intimidation like the first time to a new gym or handling your anxiety.

The douchebag edition

Please note: I’m definitely not here to hate on men. Because most of my best gym buddies are men and they are AWESOME! But you might know them; they are hanging around in the gym with no real purpose. Just tryin’ some exercises they think will make them look badass like hitting the box bag a few times (WAIT WHAT, WAS THAT A LOW KICK WOW OK), doing some pullups, no wait, half pull-ups and all of that while they check out the room but especially checking out YOU. No, I’m not talking about your crush. I’m talking about gym intimidation. For some, the gym is a place to meet other people and I think that’s awesome. But when you only go to the gym to check out women while they do their quats, or even hit on women, then you clearly don’t get the point. I have experienced this type of intimidation and you might as well. It goes from just hanging around by you while you’re working out (probably thinking of a way to approach you), to the point they repeatedly try to talk to you when you already made it pretty clear that your here to workout and not to be hit on. I still experience behavior like this. I even had a few guys taking PICTURES and VIDEOS of me while I was working out.  I made my feel so uncomfy and mad at the same time. I’m lucky that my boyfriend and I have the same training schedule as 9/10 times. He keeps an eye on me while working out. But also my male gym buddies keep an eye on me. It sounds a bit ridiculous but it’s nice to have some others watching out for you. If you experience this type of intimidation, make yourself clear that your NOT interest or amused by this person’s behavior. If they don’t stop making you feel uncomfortable, then please tell one of the trainers in your gym, they are there to help you, also with things like this!

I’m not only talking about men, but girls can also be scary as hell too. To be honest it’s easier to make guy friends then girlfriends in the gym (if you are doing powerlifting, I think it is easy to make girlfriends if you follow group lessons like yoga, body pump, spinning, etc.) Somehow somewhere some idiot decided that we girls need to compete with each other. At all times. Criticizing each other all freaking day. Girls, can we please stop doing this? Let’s support the hell out of each other! Girls support girls. Support your local girls-who-lift gang! Except when they are real bitches. Then join your local men-who-lift-but-don’t-try-to-get-in-your-panties gang.

If anyone makes you feel very uncomfortable in the gym; THAT IS NOT OK! And definitely not something you should accept. Please reach out to a trainer at your gym or somebody else you trust to solve this. How do you deal with gym intimidation?

strenght training