10 good things about working out

I think a lot of people are like me: I don't really like working out. I did it a lot for a long time when I was actively modeling, but since I retired from fulltime modeling and discovered I have an autoimmune disease called Hypothyroidism aka Hashimoto's Disease,  I have no interest to test my limits anymore. But when you get older, you realize your body is telling you something: you need to move your body to stay healthy! So here are 10 good things about working out.

10 good things about working out

  1. The number 1 reason most people start working out: You get in better overall shape and can lose weight. Your fat gets used for fuel for your muscles. It is a really good reason to start working out, because people who are overweight have higher risk of a range of health problems like stroke, high blood pressure and (Type 2) Diabetes.
  2. You get better muscle tone, and a better body image. Your metabolism increases, and processes in your body can work quicker and better.
  3. You get rid of toxins stuck in your body. Each day you consume many toxins. Whether in the food and drinks you take in, the skincare and makeup you put on your body, to the air you breathe. Your liver has a hard time getting rid of it all. There are a few ways to do that. Through breathing, and going to the bathroom, but sweating is a very good one too. And when you work out, you sweat more!
  4. Your skin can get better. Due to what I named at nr. 3 you get rid of dirt and toxins through your skin when you work out, and unclog potential pimples.(Wash it off quickly after work out, so the dirt doesn't stay on your skin which can clog the pores again) Also, it supports good processes in your skin like skin rejuvenation and releasing stem cells which can make you look younger a study found. Sounds good to me!
  5. When you work out, your quality of sleep will get better too. Not only because you are tired from working out, but your body has de-stressed during a work out,  and therefore gives you a more peaceful sleep.
  6. Working out activates your thyroid, which can relieve hypothyroidism and other auto-immune symptoms in people suffering from hypothyroidism which influences your whole body. The problem is that when you have an under active thyroid, you have no energy to do anything at all. And sometimes working out heavily has a reverse effect on your well-being. That's why it is important you gradually increase workout, with the help of your doctor, and possibly medication.
  7.  Working out seems to work against high cholesterol. You activate everything and your body seems to eliminate the cholesterol. So this is something serious to consider when you want to lower your cholesterol, besides starting a healthier diet.
  8. The one thing that starts you up every day is your heart. Some daily cardio work out increases your heart rate and helps you getting your heart in better shape, and increasing blood circulation throughout your body. The heart is a muscle too that needs a workout once a while too to keep it strong and healthy. Even walking up and down the stairs until your heart rate goes up (which I do) is a good way to do cardio.
  9. A work out increases your stamina, which helps you get through a busy day at work or at home with your kids physically and emotionally. Also, when you work out, you are also better prepared for traumatic situations like a disaster or an accident. I hope you don't get into one, but if you are in good shape, your recovery time and chances to survive are much bigger.
  10. Working out starts off MANY feel-good chemical reactions in your body and brain. Working out regularly makes your brain release chemicals like Serotonin and Dopamine which contribute to you feeling happy. It is very likely you will feel very proud and good about yourself after you have finished a good work out, and when you start to see results. You just have to start doing it!

My current exercise routine

I personally do not run as much anymore but I do still think about these 10 good things about working out all the time! I am more of the "long walks" kind, especially with my dog Bane. This because I noticed my autoimmune disease flared up after a work out. For me it is better to do a less strenuous exercise like walking, biking, swimming and Pilates and move around enough during the whole day. Every person has a preferred exercise and that is great as there are so many options to move your body!

Lonneke and Bane at the NYC Farmers Market in Union Square

Track your work out

My husband gave me a "smart watch" which counts my steps, measures my heart rate, and checks my sleep. I can see the difference before and after a work out. It can help you too living a healthier life with more healthy work outs. There are many different good ones available, but I like my Fitbit watch.

Organice Your Life choice: Fitbit Inspire HR Heart Rate & Fitness Tracker, One Size (S & L bands included), 1 Count

I also check my heart rate and blood pressure by my own blood pressure  monitor.

Organice Your Life choice: Omron 10 Series Wireless Upper Arm Blood Pressure Monitor; 2-User, 200-Reading Memory, Backlit Display, TruRead Technology, Bluetooth® Works with Amazon Alexa by Omron

Mix a work out with household choirs

I get water bottle deliveries every few weeks, and we use this to do some light cardio by carrying them up the stairs to our apartment.

Also doing house work is a great way to be active too. Some activities make you sweat, like vacuum cleaning, lifting boxes and furniture, and window washing.

Be inspired!

I hope my 10 good things about working out motivated you to start, just like it did with me! There is no excuse to not work out in one way or another, there is always time, you just have to MAKE TIME to work out. Start before it's too late!

And if you need new running shoes, check Brazilian top model Carolina Fontaneti's article on how to find the right running shoes.

Let's all live a long and healthy life together :)

Love,

Lonneke

Lonneke Engel running 2

 


Go for Gold part 2

Now the London 2012 Olympics are over, we have enjoyed over 2 weeks of top sports. We have celebrated the many medals that have been won by hundreds of athletes, and we have honored them in their home countries and cities they come from.

The Dutch Olympic athletes are honored by thousands of fans upon arrival home
The Dutch Olympic athletes are honored by thousands of fans upon arrival home

Every 4 years the Olympic Games are held, this year it was the 30th time. They originated in Greece. In the past years, London has had the Olympics 3 times (one time was cancelled because of World War 2). I wonder when New York can host it... they lost from London this time, but I am sure they will get it at some point!

Sports bring people together. Athletes, but also the people who cheer for them. Countries come together. The world comes together. People get motivated. Their hearts are full of joy and adrenaline. Kids get inspired and might start practicing a sport instead of watching TV after school. If you like the hectic and crazy times of the Olympics or not one thing is for sure: It will make a lot of people healthier. Because when you just work out just a little bit, or a little bit more, it will make you feel better. It will make your blood circulation better, therefore your toxins are released better and you are getting healthier every step of the way.

I remember Matthew McConoughey said once: "break a sweat a day, it does not matter what you do as long as you do something each day" And that quote always stuck in my mind.

So: EVERY TIME YOU EXCERCISE AND BREAK A SWEAT YOU ARE IMPROVING YOUR HEALTH. Go for it!

Next up: the London 2012 Paralympics. These athletes have worked just as hard as their Olympic colleagues, but they also had to overcome a disability. I think all athletes, Olympic & Paralympic, are true inspirations.

London Paralympics Equestrian ad
London Paralympics Equestrian ad
London Paralympics ad
London Paralympics ad

There is one athlete who will actually compete both in the Olympics AND Paralympics at London 2012.  It is Oscar Pistorius from South Africa, the "Blade Runner".  I hope to interview him sometime and find out his inspiration and story... it is amazing that science gave him 2 artificial "legs" so he could not only walk, but actually run and compete with the best athletes in the world. I love science that improves people's lives!

Oscar Pistorius
Oscar Pistorius, picture from his Wikipedia page.

I am looking forward to these Paralympic Games as well, will you watch? August 29th to September 9th we can!

Love, Lonneke


Lonneke for SI

My 1 day food diary

May 22nd 2012: I decided I want to get in my best shape for my vacation. I will be going to Ibiza beginning of June! I want to get in best shape possible for my bikini those days of course. So I decided to keep a food diary. Food and work out is a big part of looking great! So I am going to go for as close to 100% eating perfect, and working out every day. Plus I will get some great treatments, to improve my appearance.

This is what I look like right now:

Lonneke by JBC
Lonneke for JBC

Not bad, I did this job in Corsica a few weeks ago, but I am noticing I am not as toned as usual. And a bit pale :s. I have been working too hard on organiceyourlife.com I have not worked out as much! Bad girl...  I want to get back to my Sports Illustrated shape as below!(with the tan preferably ;) ):

Lonneke for SI
Lonneke for Sports Illustrated 2010-2011

That means I have to be tough on myself! No chocolate all the time, eating healthily and also moving my *ss more! You have to work for result... So, I am telling you exactly what I am doing coming weeks. What do I do to get in Top Shape again? I will show you my improvements, and you will also get to see what I eat, and how I change in shape and how my skin will improve! Trust me it will happen, just from one day, you already start having hydrated skin if you drink a lot of water...  We can all look great then coming sunny days!

DAY 1: To start off, I am making it very difficult for myself, as today right away I am taking a flight to across the Atlantic Ocean! But I took the time to wake up (if I get up fast I am tired all day, so I wake up early and take some extra time to just relax in bed before I get up) . I saw all the support tweets and messages and got excited! I started the day with a shot of Chlorophyll on an empty stomach. In the USA it is easy to get, it is the same as in a wheat grass shot, try to find it in your local health store. Chlorophyll is critical in photosynthesis in plants (absorption of energy from light). Then I looked what I still had in my fridge... And made a smoothie! Smoothie: Banana, coconut water, fresh lemon juice, flax seeds.

Banana- coconut -lemonjuice-flaxseeds-smoothie
Banana- coconut -lemonjuice-flaxseeds-smoothie

Workout: 25 min treadmill. I hate doing things for prolonged periods of time. but running while watching something on the iPad is good, and I put my favorite dance music on when I jump on trampoline. I DON'T like work out but I know that every time I start I get in greater shape and feel great after, like I can conquer the world. And feeling sweaty feels good too (release of toxins from your body) It makes your skin soft and nice too! At noon I went to get a nice facial at Tracie Martyn. Getting facials makes your skin glow! Deep cleansing and microdermabrasion. Find a good place close to where you live.

Tracie Martyn 1
Tracie Martyn Salon NYC

For lunch: I was cleaning out my fridge as I am leaving today. So I made soup!

Soup by Lonneke
Soup by Lonneke
Vegetable Soup 1

Author:
Recipe type: soup

Prep time: 
Cook time: 
Total time: 

Ingredients
  • water
  • salt
  • pepper
  • soy sauce
  • sesame oil
  • chopped fresh parsley (lots of it)
  • chopped fresh cilantro
  • chopped tomatoes
  • chopped onions
  • rosemary
  • oregano

Instructions
  1. saute onions in a pan
  2. other stock put add water, salt, pepper, soy sauce, chopped tomatoes, parsley, oregano, rosemary, onions, sesame oil.
  3. After 30 min, when soup is done, serve and let cool off
  4. add cilantro for flavor and as garnish.
  5. enjoy!

I also snacked on a honey glazed nut crunch thingie:

honey glazed nut crunch snack
honey glazed nut crunch snack

and I drank this drink:

Mamma Chia drink
Mamma Chia drink

I made a salad to go to the airport, which I ate: romaine lettuce, walnuts, cucumber, yellow peppers, a few pieces of old Gouda cheese, grapes, olive oil, salt, pepper, cilantro, parsley:

Day 1 Lonneke 2weeks2fitness dinner
Day 1 Lonneke 2weeks2fitness dinner

During the day if I felt hungry I snacked on some cherries, grapes and nuts. I took a flight from NYC to Amsterdam with KLM. Before that I took a 30 min back massage at Express Spa. You know the one where you sit in a chair and they put their elbows in your back. I love it! So I fell asleep easily on the flight and got a few hours of sleep on the way over. Day 2: I landed in Amsterdam at noon. I went to the hotel. When you are running around you sometimes forget to eat, therefore it is always good to have some sort of snacks with you, that you can eat while on the go.  I went for lunch: a nicoise salad with grilled tuna. Then I walked around the "Vondelpark" with my nephew Navy and his father (my brother-in-law Michael Lamey) for a few hours. We were so tired when we got home as it was so sunny and warm too! I also had to carry Navy, on my back or in my arms, so that was a great work out. For dinner I had a couscous salad with grilled shrimp. And a decaf latte (sorry I could not help it it helps my digestion after a flight) I was so busy all day doing fun things that I forgot food. i just made sure that when I ate, it was delicious! Tomorrow I am going vegetarian I think. I hope they have some good options at the shoot... Day 3: Sorry I did not update this day earlier, but I was shooting today for a campaign with Dutch top models Cato van Ee & Sophie Vlaming.

Lonneke & Cato
Lonneke & Cato

in the morning I ate breakfast in the hotel: 1 banana, 1 slice of bread, a few strawberries, fruit yoghurt, green tea, orange juice, 1 hard boiled egg.

Breakfast Lonneke 2weeks2fitness Day 3


Essential oil instead of a perfume

I believe that we all have our favorite perfume that just right for us. But I think sometimes It’s a good idea to skip your commercial perfume routing, because God knows how much chemicals had been added to it.

Better and healthier alternative is essential oils. Pick your favorite at your health food store. There are hundreds different varieties, depends what you are looking for.

Here are my top favorites:

Lavender.I add a few drops to my coconut oil after I take a shower before I’m going to bed. It calms me after a stressful day and puts me in the mood for a nice and relaxing night.

Jasmine. It smells like heaven! I use it ever morning. I add few drops to my wrists and behind the ears. So fresh and sensual!

Tangerine. I use it before I go work out. Tangerine is very uplifting and I get into “go-go” mood.

Grapefruit. Add a few drops of a Grapefruit essential oil into your natural body cream.

 

What is your favorite essential oil? how do you use it? And why do you love it?

I would love to hear it from you. Sign in and leave your comments.

LOVE, VAL

visit the website for more info http://www.auracacia.com/


Post workout smoothie

I made a beautiful yummy smoothie!

My post-workout smoothie

My smoothie contains KALE – for an extra boost of Vitamin K, beta carotene, Vitamin C and fiber- NECTARINES – good source of vitamin A, potassium and antioxidants - and ORANGE – good source of Vitamin A and C, sodium, pectin and anti- cancer flavonoids.

 

Post workout smoothie
a replenishing post workout smoothie

Author:
Cuisine: raw food
Recipe type: smoothie
Serves: 1

Prep time: 
Total time: 

Ingredients
  • 2 Stalks of kale, washed
  • 1 Orange, cut and without skin
  • 2 Nectarines cut and without pit
  • 1 Banana without skin
  • 1 cup of water

Instructions
  1. Put all ingredients in blender

LOVE, VAL